Tag Archives: row

Power Of One

1 Jul

First with the head, then with the heart.”

The Power of One is one of the most powerful books I have ever read.  If you haven’t read it you need to buy it right now, I promise you won’t regret it.. and if you think it sucks I will reimburse you whatever you spend on it!  Thank you again Jen Kaufman of Clear Lake Crossfit for recommending it to me.

OPERA

Spend at least 60-90 minutes of Trigger Point/ Stretching

Row

250m-500m-750m-1000m-750m-500m-250m

Rest intervals are the time it takes you to row each portion ex. 45second 250m, take 45 seconds before you begin the 500m and so on


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You Don’t Know Squat…..

29 Jun

I can’t get enough of this picture of my boy… even he knows you are full of it….

“As for me, all I know is that I know nothing. ”
Socrates

Pretty deep shit huh?!  Leave me a comment on your thoughts on what Socrates had to say

OPERA

Find Your 5RM Deadlift

3 Sets of Assisted HSPU


“BamBoozled”

Run 1200 meters

Power Snatch  @ 95#

(can be done from the hang pos. as well)

+ Pull-up

10-9-8-7-6-5-4-3-2-1 reps of each

Row 1000 meters

Deadlift @ 225#

+ Push up

10-9-8-7-6-5-4-3-2-1 reps of each

Run Thunderbird Loop (1.5 miles)


Post Weight and Time to Comments

Perfect song for tomorrow’s workout!

“Healthy Fats” – TTMJ