Workout 1/3: Death By Clean and Jerks

Workout: Death by Clean and Jerks

With a continuously running clock do one 45 pound Clean and Jerk the first minute, two 45 pound Clean and Jerks the second minute, three 45 pound Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

Results: 10 Rounds + 10 C&Js (Total C&Js: 65)*That would be my reaction too if I was required to lift that much weight. Fortunately 45 Pounds is really not much.

Workout 10/2: C&J on a Running Clock

Workout: Clean & Jerks on a Running Clock
Do 1 C&J in first minute, 2 C&Js in second minute, 3 C&Js in third minute...
Continually Running Clock
Results: 8 Rounds + 5 in 9th Round
Total C&Js: 41 x 65# Clean and Jerks

Workout 9/18: Treadmill Tabata + Grace

Failure is not an option! That's what I keep telling my students. There is no way in the world I will let my students fail my class. And although I can't control their other classes, I challenged them all with the goal of "Not 1 F" the whole year. Well, I think I need to apply this to myself too. Failure is not an option, and God is my teacher. Once we are adopted into His family, we are not allowed to fail. He is a "warm demander" and an example of what we need to be as parents, teachers, coaches, mentors, etc. So with that idea in mind, I figured I should apply it to my workouts too. Reflecting on the title of this blog tells me this should be how it is in every aspect of one's life. Failure is not an option!

Morning Workout: Treadmill Tabata
20 seconds on/10 seconds off
12% Grade Incline
8:19/mile pace
x 8
*Whew! Failure is not an option. I got through 6 and had to take a break, but I got myself back on to finish the last 2 sets. I'm sure someone at the gym looked at me and said silently, "That doesn't look so hard. You call that a workout?" Yeah, I call that a workout, 4 minutes of craziness!

Afternoon Workout: Grace
65# Clean & Jerks x 30
*Yep, I can go heavier next time this one comes up.

Workout 4/4: Gwen

CrossFit: "Gwen"
15, 12, 9 Rep Sets of:
95# Clean and Jerks
No broken sets allowed, so once you commit, you must complete...touch and go! Rest between sets as needed.

Ah! That felt good! Intense! Hard! Accomplished! I'm back! Three days in a row!*I wasn't this intense, not was I lifting this much weight. I can't wait for the Olympics! I have a whole new appreciation for weightlifting!

Workout 1/30: Grace @ 65

I need a lot of GRACE! I am so thankful for the grace that has been meted out to me throughout my life. Grace abounds in my relationships with my family, my wife, my kids, my co-workers, my students, my athletes, my church family, and most of all in my relationship with Christ. Today's workout was also named "Grace," but there is little grace given in the movement of the Clean and Jerk. One can definitely kill one's back if Grace is done improperly. So today was spent doing my own "Grace" while also coaching the movements of Grace to Tanya. Okay, so I am a not-so-perfect coach for this, but I tried. I hope she doesn't come away from this one with a pulled back. Light weight, light weight, light weight

CrossFit: Grace @ 65#
30 Reps of Clean and Jerk
(Time: N/A)*Photo courtesy of Coach Rut