“There are Two Types of Pain in this World:  The Temporary Pain of Discipline, or the Permanent Pain of Regret” — anonymous

Which pain are you experiencing today?  Perhaps you experience both – regret that you did not start sooner on your path to true functional fitness, and the pain that you will face in today’s workout because you let yourself go.  If this is the case, then forget the pain of regret, because you have done what most won’t:  committed to massive action!  Stay the course, put the pain of regret behind you and learn to EMBRACE THE TEMPORARY PAIN OF DISCIPLINE.  Soon it will taste as sweet as apple pie

Good luck – and remember The Only Easy Day was Yesterday!

Endurance:  Row 2000m

Warm Up:  30 squats/20 shoulder roll outs/30 OH squats

Strength:  3 RM Front Squat

Stamina: 5 rounds

• 4 80% RM Front Squat
• 10 OH Squats 75# RX
• 400m run

Working Capacity:  4 rounds

• 20 wall balls
• 20 box jumps
• 20 ring pull ups
• 20 knees to elbows

Durability:  2 rounds

• 35# weighted situps looking through the plate hole
• 20 wall squats
• 10 OH wall squats

Warm Up: 21-15-9 pullups, pushups, squats

Strength:  Find 3RM Back Squat

Stamina:  5 rounds :  3 x BS @ 3RM, 6 x burpee broad jump, 20 x KB swing 53#

Work Capacity / Endurance: 

for time:

Run 800 M fast, then:

10…1 Squat Clean (85#), 2…20 double unders

Durability:  Run 1 mile, STRETCH, REFUEL, HYDRATE:)

CrossFit Griffin Yoga with Lewis Mota  – Great Movement!

Pounds & Ladders

Endurance:  Row 2000m

Working Capacity:

• Ladder of 10 to 1 Dead Lifts 135lb. followed by 1-10 Burpees
• 400m run
• Ladder of 10 to 1 Power Cleans 75lb. followed by 1-10 Burpees
• 400m run
• Ladder of 10 to 1 Push Press 75lb followed by 1-10 Burpees
• 400m run

Stretch, roller therapy, protein shake:)

Warm Up: 5 min of Turkish Get Ups & Squat Cleans

Strength:  1RM Push Press, then 1RM Push Jerk

Stamina:  5 rounds 

 2 x PP, 1 x PJ @ 1 RM PP weight, 10 x HSPU, 5 x L-pullup

Work Capacity

AMRAP in 15 minutes: 3 x Curtis P , 5 x burpee

Durability:  10 x 100 yd sprints, 20 seconds between sets,  50 GHD, 50 GHD back extensions

Kettle Bell Strength & Conditioning Day
“EDT”

Endurance:  Run 1 mile/Row 1500m

Warm Up:  Synovial fluid warm up

WOD:  20m – 6 reps x 10 sets

• Russian Swing
• Romanian Dead Lift
• Military Press
• Goblet Squat
• Weighted Step Ups

Core:   3 rounds

• 10 Wall Squats
• 10 OH Wall Squats
• 10 KB Weighted Sit ups

Welcome First Day of Fall!

Endurance:  1 mile Run

Warm Up:  2 rounds of

• 20 push ups
• 20 sit ups
• 20 pull ups

Working Capacity:

• 400m run
• 6 pull ups
• 20 Squat Clean followed by push press
• 400m run
• 6 pullups
• 20 Dumb Bell Snatches 35lb. each arm 20
• 400m run
• 6 pullups
• 20 Thrusters

Core:  3 rounds

• 20 sit ups
• 20 flutter kicks
• 20 OH Wall Squats

Warm Up:

50 Air Squats/400m Run  – 3 rounds  (mod. 25)

Strength/Stamina:   5 rounds

• Clean & Jerk 80% RM – 3
• SDLHP KB 15 (55lb. RX or appropriate weight)
• Sampson Stretch

Working Capacity:  3 rounds – 5m on 1 m rest between sets

• Deadlift
• Knees to Elbows
• Box Jumps
• Pull Ups
• Mountain Climbers

Durability:  Run 1 mile

Core: 

• 100 Flutter Kicks (mod. 50)
• 100 Situps (mod. 50)
• 100 Leg Levelers (mod. 50)

Endurance:  Row 1500m

Work Capacity: 

Sprint 100, then 100 KB Swings (55#)
Sprint 200, then 50 burpees
Sprint 400, then 50 1-arm DB snatches (35# each side)
Sprint 800, then 100 pushups

1 minute rest between sets