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10/1/2017

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“Hansen”
5 rounds for time of:
30 KB Swings (70/53)
30 Burpees
30 GHD sit ups

**Marine Staff Sgt Daniel Hansen died February 14th in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

9/30/2017

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Strength
Bench press
5 – 65%
5 – 70%
5 – 75%
5 – 80%


Workout

“Pick your goat”

5-4-3-2-1
Strict Muscle Ups
-or-
10-8-6-4-2
Strict HSPU

Row 20/18 or Bike 15/10 Cals between rounds

**This is a workout people love to skip because it’s stuff they don’t like to do – work on their weaknesses. If you don’t like to bike, you better be biking. If you don’t have HSPU or muscle ups, you better be doing a scaled version that makes them challenging but doable. Avoiding movements you don’t like won’t help you get any better at them. Wondering why your push press or jerk has stalled out? Maybe it’s because you can’t press your body weight. Hmm.. weird how working on one movement helps improve another. *thoughtful emoji* Embrace the suck.

9/29/2017

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Strength
Back squat
10 – 60%
8 – 75%
6 – 80%
4 – 85%

Workout
Heavy “Randy”
75 Power Snatch (115/75)

**First off, “Randy” is a hero workout, so bring your A-game. Second, we’re making him heavier, so bring your technique and not your ego. At this weight and number of reps, form is paramount. If you’re walking hunched over Saturday wondering why your back hurts, maybe you should’ve listed to your coach during warm up when they had you setting up at the bottom in a more upright position vs looking down with your butt in the air leading you to hinge from the hips the next 10 minutes. Just a guess.. So the weight should be manageable, but not one that has you dropping every rep. That ain’t cool.

9/28/2017

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Workout
4 RFT
10 DB Thrusters (50/35)
20 DB Snatches alt arms (50/35)
50 Double Unders
200m Farmers Carry (50/35)

**Okay, so there’s a lot going on here, so let me break down a few things. First off, a common thing with this workout, with ALL workouts, is to keep moving. Pretty simple. Don’t be discouraged by the weight selection, but see it as a challenge. For me, the challenge will be thrusters. I don’t like to put the weight down to rest, so I’ll either hang out with the DBs overhead for 1-2 breaths or with them in the front rack, after 1-2 reps. Snatches you can plow through – think ground to overhead in one swift movement of legs, hips, shrug, pull, turnover to punch overhead. Some might see the double unders as their sticking point, and I get it, so don’t stay here too long. I teach what I call “The 4 F*cks” Rule. The limit is 5, but when you say ‘f*ck’ to yourself for the 4th time, stop and move on. You DON’T want to reach 5 fucks. Don’t. Hopefully at this point, usually around 90 seconds, you’ve gotten in 10 good attempts, 25 DUs, or another number you can hit successfully before frustration sets in. Then grab your DBs and go for a walk. You’ve got this!

9/27/2017

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Strength
Front squat
3 @ 70%
3 @ 75%
3 @ 85%
3 @ 90%


Workout

7 Min AMRAP
5 Box Jumps (30/24)
3 Squat Cleans (225/155)

**This is another fast workout but now we also have a heavy component. Move quickly on the box jumps and exercise good technique on the cleans. It is okay for the cleans to be performed as singles, but still manage your rest. If you only get 2 rounds on this workout, you probably went a little too heavy on the cleans.

“This is a cluster f*ck.” -Bao, 6AM.

9/26/2017

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Strength
Overhead squats
3-3-3-3-3

Workout
3 min AMRAP
10 Burpees over the Bar
10 Push Press (115/75)
Rest 2 min

Complete this a total of 3 times

**Dis a sprint. So sprint. No time for sipping water between burpees and the push press. You’ll have 2 minutes to do that between rounds. Push yourself to keep moving. Yeah, your heart is simultaneously beating out of your chest and coming out of your throat. That’s cool. Keep moving. Your heart is in a new place and it’s learning to adjust, so when it’s here again during another high intensity workout, it will know how to react and adjust. It can’t do that if you continuously back off when things get tough. Get comfortable being uncomfortable. Also, will it sound better if I say you’re burning fat faster this way?

As for strength, the overhead squats should be around a 7 of 10 on the RPE scale. I don’t want to say percentage since I want you to focus on good technique especially if you did Monday’s workout.

9/25/2017

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Workout
Run 400m
75 Thrusters (75/55)
50 Dips
Run 400m
50 OH Squats (75/55)
75 Sit ups
Run 400m

**This is a long, high rep workout but the weights should not be overly challenging. Keep to large sets and short rests. Manage your rest by either time or number of breaths you take.

Also, with such light weights on the bars, you should be controlling them to the drop and not ‘making it rain’ (letting go and watching them fall). No bueno for a bar with only 10s or 15s on it.

9/24/2017

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“Kev”
26 Min AMRAP w/ a Partner
6 deadlifts, 315 lb., each
9 bar-facing burpees, synchronized
9 bar muscle-ups, each
100m Farmers carry – 2×70/53 (1 Parner carries, switch as needed)

*1 Partner works while the other rests

**Operator Cpl. Kevin van de Rijdt, 26, of the Netherlands, died Sept. 6, 2009, during heavy combat in Afghanistan. He was a member of Special Forces (Korps Commando Troepen) Task Force 55 within the Netherlands Armed Forces.

Van de Rijdt was an avid CrossFit athlete and instructor in Venlo, Netherlands. His favorite movements included deadlifts, bar muscle-ups and partner bar-facing burpees.

He is survived by his father, Paul; his mother, Karin; his sister, Wendy; his godchild; and many colleagues and friends.

9/22/2017

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Strength
Bench press
3 reps each @
70%
75%
80%
90%

Workout
16 Min AMRAP
Row 12 Cal or Bike 10 Cal
15 Box Jumps (24/20)
10 Toes to bar (T2B)

**With the bench press 1RM coming up the next day, keep the weight in check and focus on good form and technique. For the workout, it’s 16 minutes of head down and grind. The reps and calories are low enough to just keep moving methodically yet quickly. Just because the time domain is set on this doesn’t mean you should phone it in. That should be the motivation to do one more rep than the person next to you.