New Novel by Steve Bein – Nova Jiu Jitsu student/friend
The novel is a thriller about a Tokyo detective who crosses paths with a crazed killer and ancient magic swords. There’s also a novella you can only get for your e-reader, about an aging ninja master training his newest pupil to steal one of the swords, little suspecting that his
Labor Day
Happy Labor Day everyone! Todays schedule: CrossFit: 9-10 BJJ Open Mat: 10-12
Friday – Filthy Fifty
Training: “Filthy Fifty” – basically 50 reps of everything! See how you’ve improved over time..and have some fun.
Wednesday
Training: On the minute for 10 min of: 1 Dead Lift @ 85% of 1RM + 8 Round Tabata: Push Ups Sit Ups
Tuesday
Training: 10 rounds for time: 4 Burpees 6 Kettlebell Swings 70/53lbs 8 Wall Balls 20/14lb ________________________
Monday – Body Weight Push
Training: 15,12,9,6,3 for time: Body weight Back Squats Hand Stand Push Ups* * substitute tough Dumbell Press _______________________________________ This training session will surely be tough for the larger athletes as there is no movement to balance out the strength to weight ratio deficit. This workout can give you a general
Friday
Training: MAP Session (Max Aerobic Power training) – MAP Sessions are designed to help improve your aerobic system and overall stamina, without breaking your muscles down and leaving you sore and spent for the next training session. By progressing through increasing set times and their respective % efforts we can
Thursday
Training: A. Power Snatch on the minute for 12 min * add wt after sets 4 & 8 + 4 Sets B1. OHS @ 22X1, 6-8 reps rest 90 sec B2. 10-15 Chest to Bar Pull Ups rest 90 sec ______________________________________________ To all those that have not noticed, Kevin
“Lucky” Friday
Training: “Lucky Sevens” 7 Rounds for time: 7 Box Jumps 24/18″ – any style 7 Burpees 7 Kettlebell Swings 70/45lb _________________________________
Wednesday
Training: 5 Sets: A1. Romanian Dead Lift @ 40X1, 3-4 reps –Rest 1:30 A2. Wtd Supinated Pull Ups 3-4 reps –Rest 1:30 + 5 Sets: 50 Double Unders 8-10 Strict Toes to Bar
