2.6.16 – Daily – Checkmate


I previously had a bunch of trash written today.  Some of it was good, some above and beyond, but overall it is counter productive to our purpose.  I had about a week (the date above) where I was an official member of the Player Hater’s Ball.  The hate train is the easy thing to do, a monkey can throw his own feces.  Our intent is above that, therefore this has been changed.

Okay so for the site – Check it out.. Just about everything is linked to it’s source now on the daily.  Hover your mouse over the pictures and you can get linked to anything you want.

Heres the deal with the links.  We get nothing from this.  The only thing on here that I could possibly benefit from is an affiliate link with ONNIT.  If you want to try some ONNIT products, click the picture and if you buy I get like some pennies… its nothing.  EVERYTHING else we have ZERO affiliation with.  We have no benefit of you buying anything on this site.  This is how we roll and maybe it can help you.. maybe not.

Anyway, I gotta get going.. President Obama is about to give me a brief on the National Book of Secrets in the Oval Office I heard Jack Murphy will be in attendance so look for his write up about it soon.



1. Warmup
– 1K Row
– 10 reps of
Squats (Slow controlled, stay seated at points)
Overhead Squats
Good Mornings
Ring Dips

2. Strength
Dumbbell Bench Press
Work up 3 or 4 sets

7×1 Dumbbell Bench

3. Conditioning
Run one minute turn around and run back. “1 in/1 out”

Rest as needed.

Two Armed, Overhead Kettlebell Swing, 2 minutes, rest 2 minutes.
Two Armed, Overhead Kettlebell Swing, 90 seconds, rest 90 seconds.
Two Armed, Overhead Kettlebell Swing, 60 seconds.

Rest as needed.

“1 in/1 out”
(Taken from the CrossFit “Old Site” Archives.. This was OG CrossFit)


Fuel: Screen Shot 2016-02-06 at 9.02.28 AM




Coffee:      Dark-Bag-Front-570x570

Reading:     51myp7UVJmL._SX323_BO1,204,203,200_



Don’t go all pussy on me, bro!

-30 min Pool

-2 min Burpee
-2 min Pull-up
-2 min Mtn-Climbr
-2 min Spring Jump
-2 min Plyo Push-ups
-2 min Lunges
-2 min Burpee
-2 min Squats
-2 min T-Push-up
-2 min Bulgarian Split Squats

– Front Squat 5×5 @ 70%RPE
-Bench Press 5×5 @ 70%RPE
-Barbell Row 5×5 @ 70%RPE
-Barbell Lunges 5×5 @ 70% RPE

-2 min Crunch ( C )
-2 min Crunch ( R )
-2 min Crunch ( L )
-2 min Bicycles
-2 min Flutter kicks
-2 min Leg Lift
-2 min TGU w / 35# DB

-20 min Pool (slow free swim)




(I can’t link this image but you can check this VERY good Multivitamin out at http://www.crontrolledlabs.com



Training: SOFrep H2H Combat Skillz for OPERATORS (Link)

Coffee:  Valhalla Death Brew……200010257-001 


Reading: 41E0BvEyBIL._SX328_BO1,204,203,200_

John logo-suasponte


1) Establish a 1RM Push Press

2) 14:00 AMRAP of:

50 Double-Unders

40 KBS 24/16kg

50 Double-Unders

30 Clean & Jerks (anyhow) 135/95#

50 Double-Unders

20 Muscle-Ups

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