Alright y'all,
My problem isn't knowing what things that to be done. It is that I am going so many directions at once that I never get anything finished. So . . . what is your biggest gripe at the gym? Tell me what you think needs to happen next / first and we will get it done with progress reports along the way. Be direct and honest, I want to hear your thoughts. Post comments in the chat on this web post, because I am not going to be looking in multiple places to find them.
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Police Officer Arthur “Artie” Lopez, 29, of Babylon Village, New York, was killed in the line of duty on Oct. 23, 2012. Officer Lopez, a decorated eight-year veteran of the force, was serving on the Emergency Services Unit at the Nassau County Police Department at the time of his death. He kept himself in peak physical condition for the job as a member of CrossFit Merrick in Bellmore, New York. Fran and Cindy were among his favorite workouts. He is survived by his sister, Charo; and parents, Alfonso and Mirella. Artie
Complete as many rounds as possible in 20 minutes of: 5 Pullups 10 Pushups 15 Air Squats 5 Pullups 10 Thruster, 95 / 65 lb. Women’s record: 9+31 Janel W. Men’s record: 9+27 Steve B. Recovery: 21-15-9 Kettle Bell Swings Wall Balls Video from 2 years ago . . . January 25th, is this year's (2019) Charity Tag Team Championship Fight Gone Bad. Also known as bring your friend to the gym day. The workout is as follows. 5 Rounds 1 minute max Wall Balls 20# / 16# 1 minute max Sumo Deadlift High Pull 75# / 55# 1 minute max Box Jumps 20" / 18" 1 minute max Push Press 75# / 55# 1 minute max calorie Row 1 minute rest You can break the workout up however you want, but only one person can be working out at a time. Your partner must be someone who has not been to the gym in the last 6 months. This year we are going to do it as an event, with prizes for best male and female : (I ain't got no friends / my buddy who said they would do it ghosted on me) and best male / male, female / female, and female / male teams. Also to sweeten the deal, anyone you can convince to suffer with you will receive a free one month membership (including fundamentals). We want to do this as a charity workout, $30 per team / individual with profits going directly to the charity. You will have to preregister so we can order shirts in time. We haven't decided who will benefit, so post in the comments below with your favorite charity ideas. Also, I am going to see about having T-shirts made up on site so that we can have a specific one available for those that get ghosted on. Ahem, I mean those with last second category changes. Find Your 1 Rep Max Shoulder Press then 2 Min Max GHD Hamstring Curl Compare to 6/13/18 Recovery: 21-15-9 Deadlift Burpees CrossFit Open 11.1 10 min AMRAP 30 Double Unders 15 Power Snatch 75 / 55 Recovery: 20-2 GHD Sit Ups 1-10 Overhead Squat 1/6
CrossFit Open 11.1 10 min amrap 30 Double Unders 15 Power Snatch 75 / 55 1/7 Find Your 1 Rep Max Shoulder Press then 2 Min Max GHD Hamstring Curl Compare to 6/13/18 1/8 Artie Complete as many rounds as possible in 20 minutes of: 5 Pullups 10 Pushups 15 Air Squats 5 Pullups 10 Thruster, 95 / 65 lb. Women’s record: 9+31 Janel W Men’s record: 9+27 Steve B 1/9 Descending 10 - 1 Ladder Carioca 20 - 2 Kettlebell Swing @ 33% snatch 1/10 Alpine 6 rounds 45 seconds Double KB Clean @ 20% clean each 45 seconds 10’ Farmer Walks (same kb) 3 minute rest 1/11 Dump Truck 1 Rope Climb then 21 – 15 – 9 Calories Rowed Box Jumps 24” / 20″ Wall Balls 20# / 16# then 10 Handstand Pushups 7:39m (Steve B) 11:49w (Sami S.) Compare to 2/25/18 1/12 20 min AMRAP 10 Front Squat @ 55% 10 calories Assault Bike 10 Ring Dips Tabatarounds 20 Seconds Max Kettlebell Snatch 10 Seconds Rest 20 Seconds Max Horizontal Box Jumps 10 Seconds Rest 20 Seconds Max Assault Bike 10 Seconds Rest Recovery: 21-15-9 Thrusters Push Ups This is how you do it! Descend / Ascend 10 - 1 Double KB Squat Clean @ 25% each hand 1 - 10 Ladder Two in Two out - Lateral Recovery: 4 Rounds 10 Burpees 10 GHD Sit Ups If today's companies advertised in the 80's! There was a lot of discussion yesterday, concerning today's workout "Bert". It's cold, it's icy, it's windy . . .
Instead of excuses, let's start looking for bragging rights. Instead of following the rest of the population with reasons not to do something, let's choose to do things that will make us stand a little straighter and reaffirm our confidence in ourselves. Be honest with yourself. You didn't come here looking for easy. Quick workouts and magic pills are not the reason that people walk in the door to this gym. We have never done this workout before. So with less than ideal conditions, you are guaranteed a personal record and are setting yourself up for a future PR when we do this workout, possibly under better conditions. Win + win, baby Workouts are a celebration of what we can do, not a punishment. You came in for the struggle, to prove something to yourself. Today is forecast to be 43 degrees. Any day above freezing in January is a day to celebrate. Windy or not. The sidewalk was blown off at 4 am this morning. I chopped a hole in the snowbank at the end of Fisher Flooring so there is no need to run in the street. By noon, it will be completely melted off. This workout isn't easy, it isn't fast, you might want to pack a lunch, but when you finish you will know that you have accomplished something that most people wouldn't even start. Anyone can do the workouts in this gym, but it definitely isn't a place for everybody. You already made the choice to be here, let's make it happen. -C- |
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Billings, Mt 59101 Cell: 406.839.8797 Office: 406.534.8358 Email: alternative_athletics@hotmail.com schedule:Monday- Archives
May 2024
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