1.29.16 – Daily – Fire In the Sky

Sorry for the outage on Wednesday folks.  Things don’t always work out the way we want, but we have to drive on and continue down the path.  Some days are better than others. Some days are a Grind and some days just flow.  We believe that as you grind through the tough days you will see a more consistent flow.  Likewise when you make decisions that aren’t easy, but you know are right, that flow will come.

When it comes to decision making – understand this – it takes a hard motherfucker to do the right thing in all scenarios.  A monkey can do the shit that we have thought was cool for so long.  Any idiot with a heartbeat can get hammered and block out the problems.  They don’t go away.  It takes a whole new set of skills to get yourself away from stupid people, stupid places, and stupid things.



Training: You Want It? Work Fucking Harder!

-400M Shuttle Run x 4
-Heavy Bag Speed x Combos for 10 min
-Jump Rope 10 min
-Foam Rolling 10-15 min

– Snatch 8 x 2
-Clean & Jerk 8 × 1
-Front Squat 5 × 5
-Press 5 × 3
*When lifting heavy give 3 misses and finish on a make*

Push/Pull 20-1 Slide
20 Push-ups and 1 Pull-up, 19 Push-ups and 2 Pull-ups , Until 1 Push-up and 20 Pull-ups
Cool down
-Planks 10 min

Training link: Foam Rolling to increase ROM

Nutrition link: Strong lifts.com


Orange Triad – Controlled Labs Multi-vitamin with digestion aids, and a solid joint complex

Flow – Progenex  Hydrolyzed Salmon Protein (let that sink in).  This is tropical flavored protein from Salmon.  Feel free to ask the questions if you haven’t heard of it and are intrigued.  Its pretty pricey.

Perpetuem – Hammer Nutrition Fuel for Endurance efforts

Spit Whey Protein

Tian Chi – Chinese Adaptogenic Herb Complex

Advocare Mass Impact Multi nutrient Amino Acid Supplement

Coffee: Death Wish

Reading: Ernst Junger – Storm of Steel



1. Warmup:
10 Pullups
10 Pushups
10 Abmat Situps
10 Good Mornings
10 OHS
100 Single / 50 Double (Jump Rope)

2. Structural Work
Crossover Symmetry Activation Protocol

3. Conditioning:
250m Row
25 Push Press
250m SkiErg
25 Hang Power Cleans


Fuel: Modified Ketogenic Diet for Endurance Athletes

Supplements: Total Primate Care, Alpha Brain, DigesTech, T+,Shroom Tech Sport – All by ONNIT

PR3 Organic Rice Protein – Pure Pharma

Coffee: Portland Roasting Company – French Roast, Single Sourced 

Reading: Empire of the Summer Moon – by S.C. Gwyen

John CrossFit Sua Sponte


WOD (from Wednesday)

1) Push Jerk: 6×2@65% of 1RM

2) 30 Thrusters 95/65#

90 Double-Unders

20 Thrusters 95/65#

60 Double-Unders

10 Thrusters 95/65#

30 Double-Unders
RX+: Ascending weight-95, 135, 185#

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