Passion, Purpose and Principles
Reviewing a concept from Coach Mark Divine on figuring out what you stand for based on your “Passion, Purpose and Principles.”
This week joined by co-host: Aaron “Grizz” Griswold.
05 17 – 05 23 21
05-17
3x Rounds
:40 on / :20 off
Max Down Dog Alt Toe Touches
Side Plank Left
Side Plank Right
Rest
Then…
3x Rounds
:40 on / :20 off
Max Down Dog Alt Toe Touches
Plank
V-ups
Rest
Then…
50′ Walking KB Overhead Hold Lunges
05-18
10:00 AMRAP
8x Sumo DL High Pull 95#/65#
8x Burpee over Bar
3:00 Rest
12:00 AMRAP
200m Run
10x Push-ups
3:00 Rest
8:00 AMRAP
400x Jump Rope Singles
Max Reps Push-press 45#/35# Bar
05-19
**All reps with DBs / Change weight# as needed
5×10 Russian Deadlift
5×20 Lateral Raises – Standing up
4×25 Goblet Squat
4×25 Floor Press
4×25 Seated Overhead Press
4×25 DB Rows
4×25 Lateral Raises – Bent over
4×25 Hammer Curls
4×25 French Curls – single DB
4×25 Shrugs
05-20
4x Rounds
10x Burpees
10x Single Arm KB/DB Thrusters Left
10x Push-ups
10x Single Arm KB/DB Thrusters Right
05-21
‘SEALFIT CHIPPER’
30:00 CAP
800m Run
90x Double Unders
80x Squats
70x Sit-ups
60x Shoulder Press (45#/35#)
50x Step-ups (20″)
40x Push-ups
30x Lunges
20x Burpees
10x Pull-ups
5x Diamond Push-ups
05-22/23
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Michael Brazell on Coaching, Dealing with Grief and Death
We are joined by Coach Michael Brazell (Facebook & Instagram). CrossFit Coach, Yoga and Meditation Teacher, intuitive healer Grief Companion, and Death Doula as well as being a long time Martial Artist.
05 10 – 05 16 21
05-10
‘BONNIE & CLYDE’
30-24-18-12-6
Alt Arm DB Snatch 50#|35#
6-12-18-24-30
Box Step-ups 20″
FINISHER
3×15 Ring Rows
3×10 Bent over Rows 2xDBs
3×10 Shoulder Press 2xDBs
05-11
800m Run
50x Thrusters 45#/35#
30x Pull-ups
05-12
‘BIRDS OF PREY’
From 0-8:00
3x Rounds
10x Burpee Over Bar
10x Push-Press
From 8:00-16:00
3x Rounds
10x Burpee Over Bar
10x Thrusters
From 16:00-24:00
3x Rounds
10x Burpee Over Bar
10x Front Squats
From 24:00-25:00
AMRAP Push-Press
Rx = 95″/65#
05-13
Tempo Goblet Squats 5×5
3 sec down, 3 sec hold, fast up
Go as heavy as you can
Then…
2x Rounds
50x Jump Rope + 40x Air Squats
50x Jump Rope + 20x Push-Ups
50x Jump Rope + 50x Shoulder Taps while in top of plank position
50x Jump Rope + 12x Burpees
05-14
3x Rounds
15x DB Deadlifts
15x DB Hang Cleans
15x DB Push-press
30x Alt Lunges (No DB’s)
05-15/16
Active Recovery
~1 Hour Active Recovery – Hike, Jog, Row, Bike, Swim
Embrace The Suck
Talking through fear and embracing and transcending the suck.
This week joined by co-host Aaron “Grizz” Griswold.