1.30.16 – Daily – We got Food Videos!

Listening:

Training:
1. Warmup: A little bit of fuckin nothing!

2. Strength
– Bench 10, 5, 3, 1, 1, 1, 3, 5, 10

– Yoke Walk: 15M x 10 (1:00 Rest in between)

3. Conditioning
For time:
155 pound Power clean 15 reps
30 Ring dips
155 pound Power clean 12 reps
24 Ring dips
155 pound Power clean 9 reps
18 Ring dips
155 pound Power clean 6 reps
12 Ring dips
155 pound Power clean 3 reps
6 Ring dips

Mobility:

Fuel:

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

PBN

Listening:

Training:
Bodyweight
(10 Rounds)
-20 Push-ups
-20 Spring Jump
-20 Burpee
-20 Mountain Climber
-20 T- Push-ups
-20 Bulgarian Split Squats
-20 Wall Touch Push-ups
-20 BW Squat
-20 Plyo Push-ups
-10 Dead Hang Pull-up
(Rest 20-30 sec between each exercise & 2-3 min between rounds)
Lifts
– Snatch 3×5 @ 70%RPE
– Row 3×5 @ 70%RPE
-Deadlift 3×5 @ 70%RPE

Abstacles
Leg Raises
Flutter Kicks
Crunch to the middle
Crunch to the right
Crunch to the left
Bicycles

Beginners 30 seconds each one time through them all. No rest between exercises. Perform 20 sit-ups at the end.

Intermediate 45 seconds each 2 x through them all. No rest between exercises. One minute rest after completion of each round. Perform 40 sit-ups at the end.

Advanced 60 seconds each 3 x through them all. No rest between exercise. 30 seconds rest after completion of each round. Perform 60 sit-ups at the end.

Supplements:

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

-Souls of weaker men
-Sea Monkeys 3 pks
-Mexican Adrenalchrome

Training: Rippetoe Goes off!

Coffee: Valhalla Java – Odinforce Blend w/Coconut Oil (unrefined cold pressed)

Fuel:

John CrossFit Sua Sponte

Spectators attend free this weekend at the Sua Sointe Games so come on out and cheer your fellow athletes on if you aren’t competing!
WOD

1) Snatch: 6×1@60% of 1RM

2) 10 Minutes of “Cindy”

5 Pullups

10 Push-ups

15 Air Squats

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