Congratulations to the September Rotary Seniors, Paul Bowman and Amelia Davis. Thanks for inviting them Dr. Crabtree and Jackson Rotary Club! #jhspositive

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Wednesday: Tough day for me...skill=low, stability=un... Warmup: 5:00-8:00 freestanding handstand hold practice A) Front squat 6 x 3 @ 70% 1RM, 10X1; begin a set every :90 215 B) Unsupported 1-arm DB rows 3 x 3-4/side, 20X1; :45 between sides #88 Then 6 rounds nice & steady 1 strict muscle-up 1 kipping muscle-up 2 deadhang to inverted 4 strict toes-through rings 2 rounds of [1 squat snatch + 1 overhead squat + 2 alternating overhead forward lunges @ 135] Didn't have it today...felt out of touch on the snatch...couldn't hit the bottom position well... Then 3 sets :60 row @ 95-97% effort 6:00 rest Yes..nasty...just got through them...330+meters, 30+ cals #crossfit #crossfitmasters

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Full Bob Evans Farms experience...trail ride + dinner(i.e. Breakfast) at the kinda original restaurant...#mtb #brinner #ride #eat #crossfit

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Really enjoyed listening to these two amazing students talk about their experience at Camp RYLA (Rotary Youth Leadership Award)! #JHSpositive

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Tuesday; A) Snatch-grip deadlift from 2-3” deficit 3-3-3-3, 31X1; 2:30 rest 210-210-215-215 B) Every :90 for 9:00 (6 sets) 3 strict handstand push-ups + 3 kipping handstand push-up - all unbroken C) 5 rounds evenly paced, pick up where you left off each round 2:00 of [3 power clean singles @ 185 + 6 burpee box jump/step-downs @ 24 + 9 hand-release push-ups] :60 rest 2 full rounds on the first 3, finished with 9 + 3 PC 4 BBJ D) 3 rounds not for time 5/side KB windmill deadlifts - #44 #crossfitmasters #crossfit

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Monday...and it felt like it! A) Squat clean clusters 5 x 1.1; :20 between singles, 3:00 rest 225-225-230-230-230...felt sloppy getting under it today...#weakmidline B) CTB pull-ups 10 x 7 unbroken; begin a set every :75 - felt ok...grip! For time 1 mile Assault Bike (2:31...slow!) 50 med ball bear hug squats, 100 awful! 100m med ball carry 7:24...I was terrible on this part today! D) 3 sets not for time 5-6/side light DB external rotations 20 15-20m/side moderate 1-arm DB overhead carry These felt solid #ontothenextone #crossfit #crossfitmasters

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Much better trail ride today! 10 miles on the awesome trails at Bob Evans Farms ( Jon Burris Memorial Trail System) thanks to the efforts of those boys from Gallia Trails! Trails are in top shape! Get out and Ride! #MTB #getoutside #bike #crossfit

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Ironladies Volleyball paying it forward to the next generation! #JHSpositive

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Well...so much for the #dawnpatrol ride...chain broke going up the first climb...smh...must be #rawpower haha! #bike #MTB #getoutside #crossfit

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Saturday: Warmup: 5:00-10:00 handstand walk & triple-under practice - just a few rounds back & forth, all non-fatigue - ehhhh A) Hang power clean from just below the knees 6 x 2 starting moderate & building to as heavy as possible with good footwork; begin a set every 2:00 - finished with 200 B) Behind-the-neck split jerk build to a heavy single for the day (not a true max) hit #235 and it felt good C) 5 sets @ even output - goal is to make these aerobic/calm/sustainable 3:00 of [.5 mile Assault Bike + 6 heavy med ball to shoulder + burpees in remaining time] 2:00 rest 15-16-17-16-16...the heavy ball and I were a sweaty mess at the end... D) 3 rounds not for time 6-8/side light Powell raises, 30X0 :30/side plank #crossfit #crossfitmasters 10:00 mobility work of choice

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Ironmen soccer putting in work tonight!

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Ironladies tennis in action tonight vs. Ironton!

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Wednesday: Warmup: 5:00-8:00 freestanding handstand hold practice Ehhh... A) Front squat 12 x 3 @ 65% 1RM, 10X1; begin a set every :60 - #200 B) Unsupported 1-arm DB rows 3 x 5/side, 20X1; :45 between sides #88 C) 10 rounds nice & steady 1 strict muscle-up 1 deadhang to inverted 2 strict toes-through rings 1 squat snatch, 135 1 overhead squat, 135 2 alternating overhead forward lunges, 135 A bit better... D) 3 sets :50 row @ 97% effort 5:40 rest Ouch...starting questioning myself...these were mentally tough today! 1:28.1-1:28.8-1:28.8, 282+, 27ish calories #crossfit #crossfitmasters

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Beautiful evening to be out in the woods on the #singlespeed #bike #mtb #crossfit

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Tuesday! A) Snatch-grip deadlift from 2-3” deficit (Tech over load, snatchable) 5-5-5, 31X1; 2:30 rest 205, felt solid B) Every :60 for 8:00 2 strict handstand push-ups + 2 kipping handstand push-up; hit them in :10 Then 3 rounds even 21 push-ups 7 power cleans, 185 (UB) :90 rest :42 - :41 - :42 Then 3 rounds even 21 kettlebell swings, 53 (UB) 7 burpees box jumps w/step-down, 24 :90 rest 1:10-1:11-1:10 Then Not for time 10 alternating Turkish get-up + windmill, light/moderate #44 #crossfit #crossfitmasters

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Monday! A) Squat clean clusters, 4 x 1.1.1 - 15 between singles, 3:00 rest 205-225-230-230(2-miss1), couldn't maintain the 230... B) CTB pull-ups - 8 x 8 unbroken; begin a set every :90 - felt solid! Then 10:00 @ high effort 20 Assault Bike calories 15m med ball carry (any way, can be shoulder or bear hug) 10 med ball bear hug squats, 100 15m med ball carry 4 rounds and 1 calories...bear hug squats are terrible! Then 3 sets not for time 6-8/side light DB external rotations 15 30m/side light 1-arm DB overhead carry 60 #crossfit #crossfitmasters

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Opening day for the Ironladies! @JHSWomensSoccer

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Saturday! Warmup: 5:00-10:00 handstand walk & triple-under practice - just a few rounds back & forth, all non-fatigue - HS ok...triples were not any better... A) Hang power clean from just below the knees - 10:00 tech work @ moderate loads triples up to 155, felt ok B) Behind-the-neck split jerk-2-2-2-2 moderate, 21X1; 2:00 rest 185-185-190-190...felt better this week Then 3 sets for even times 1 mile Assault Bike 8 heavy med ball to shoulder 24 burpees 5:00 walk rest 4:28 4:37 5:10 Bike became harder, the MB was slippery on the last round, could grip it and #itisknown burpees suck... Cooldown: 10:00 mobility work of choice #crossfit #crossfitmasters

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@JacksonBands getting ready for the season!

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Friday! A) Squat snatch - accumulate 3 singles @ 85-95% 1RM; rest as needed 185-185-195...ugly! B1) Back squat w/chains - 5-5-5 building to a moderate set; :90 rest185-205-215 + #80 of chains B2) Strict weighted supinated CTB pull-up - 3 x 3, 21X0; :90 rest 44-44-50 TheN AMRAP in 8:00 50 wall balls, 30 to 10 150 double-unders max bar muscle-ups in remaining time 21 bar muscle-up Cooldown: 10:00 Assault Bike @ Z1 #crossfit #crossfitmasters

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Wednesday: Embrace the grind! Didn't feel it today, but still put in some work... 5:00-8:00 freestanding handstand hold practice moderately better A) Front squat 10 x 3 @ 65% 1RM, 10X1; begin a set every :60 200 B) Unsupported 1-arm DB rows 3 x 6/side, 20X1; :45 between sides - used 70 to hit tempo Then 6 rounds nice & steady - same idea as the last couple weeks, just building reps/quality 2 strict muscle-up 2 deadhang to inverted 2 strict toes-through rings 2 squat snatch, 135 - singles 2 overhead squat, 135 2 alternating overhead forward lunges, 135 Ugly and unskilled... D) 3 sets :45 row @ 97% effort 5:15 rest 1:27-1:28 255+ meters, 25ish Calories, very rough today! #crossfit #crossfitmasters

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Tuesday: A) Snatch-grip deadlift from 2-3” deficit (feet on plates) 2-2-1-1, 31X1; 2:30 rest 275-285-295-305 B) Handstand push-ups - 5:00-8:00 easy practice - kipping & strict, nothing tough Then 3 rounds @ high effort 450m row (1:35ish) 15 strict ring dips (all unbroken) 5 hang power cleans, 185 (4-1, 5, 3-2) 3:00 walk rest 2:40-2:34-2:34...hang cleans were ugly! Then NFT: 10 alternating Turkish get-up + windmill, light/moderate 44 #crossfit #crossfitmasters

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Monday! A) Squat clean clusters, 3 x 1.1.1.1.1; 15 between singles, 3:00 rest 205-215-225 B) CTB pull-ups- 10 x 6 unbroken; begin a set every :60 Then For time 1 mile Assault Bike 30m DB walking lunges, 60/hand 150 double-unders 30m DB walking lunges, 60/hand 1 mile Assault Bike 10:40...ouch! Ugly DUs, broke in the second set of lunges, slow bike! D) 3 sets not for time 8-10/side light DB external rotations #15, get better in my shoulder 15m/side 1-arm DB overhead carry, moderate #60 #crossfit #crossfitmasters

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I always stick the landing! Haha #mtb #bike

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Beautiful evening for some football! @ironmenfb taking on future league opponent Washington Courthouse! #Ironmen

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Beautiful morning for a trail ride! #getoutside #bike #mtb #crossfit

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Saturday: Warmup: 5:00-10:00 handstand walk & triple-under practice - just a few rounds back & forth, all non-fatigue A) Hang power clean-build quickly to a tough double - hit #215 B) Behind-the-neck split jerk- 3-3-3-3 light/moderate, 21X1; 2:00 rest 165-165-185-185 Then Every :60 for 24:00 (6 sets of each) 1st: 3 rounds of [1 med ball to shoulder + 10m carry] 150-:30 2nd: 10 fast burpees + 20 double-unders - :35, all DUs unbroken 3rd: 10 glute-ham sit-ups :25 4th: .2 mile Assault Bike :21-:25 Then 10:00 mobility work of choice #crossfit #crossfitmasters

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Looking forward to another great season from @ironmenfb #meettheteam #ironmen

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Friday: 08.12 A. Squat snatch, build to a single @ 85-95% 1RM; rest as needed, hit a muscle-up or 2 between attempts - hit 186, missed 190, had to move on due to short time today... B. Strict weighted supinated CTB pull-up, 3 x 3-4, 21X0; 2:30 rest #35 for 3 + For time @ high effort: 50 toes-to-bar 400m run 30 thrusters, 115 6:56 + 15:00 Assault Bike cool-down👍🏼 #crossfit #crossfitmasters

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The heat is getting to him! #MTB #bike #crossfit #getoutside

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Wednesday: 08.10 5:00-8:00 freestanding handstand hold practice - better! + A. Front squat, 8 x 3 @ 65% 1RM, 10X1; begin a set every :60...PR the front squat...just means the weight goes up on % work...ha! B. Unsupported 1-arm DB rows (so no bench, slight bend in knees, big hinge at the waist), 3 x 6-8/side, 20X1; :45 between sides 70-88-88 + 5 rounds nice & steady - treat this as movements practice again, save the intensity for the rows: 2 strict muscle-up 2 deadhang to inverted 2 strict toes-through rings 2 squat snatch, 135 2 overhead squat, 135 2 alternating overhead forward lunges, 135 Pace was slow and skill was low...need to get more solid in positions. Can't seem to hold a false grip either + 3 sets: :40 row @ 97% effort 4:50 rest All near 234m - 125.5-24 cals #crossfit #crossfitmasters

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Yep! It's been a great summer riding season! #trail #MTB #bike #crossfit #trailselfie

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Tuesday: Overall felt a bit off this morning...still got in some good work... A. Halting snatch-grip deadlift from 2-3” deficit (feet on plates), 2-2-2-2, 31X1; 2:30 rest 255-265-275-275 + For :60 for 18:00: 1st: 2 hang power cleans - hit 1 set at 25, and got a hit wide so I went w/ 195 2nd: 5 strict dips + 5 kipping dips 3rd: :30 Assault Bike @ high aerobic effort (11ish cals) + 3 rounds not for time: :30/side plank 30m tough 1-arm Farmer’s walk(100) #crossfit #crossfitmasters

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Monday! 08.08 A. Front squat, 1-1-1-1 building so only last is very tough, 20X1; 3:00 rest - hit #405(PR!) and it felt solid! B. CTB pull-ups, 10 x 5 unbroken; begin a set every :45 felt better this week! + AMRAP in 10:00: 1 squat clean attempt - you pick the loads, can change throughout, score as total weight successfully lifted 10 row calories 2250 - hit 225 across for 10 rounds...didn't have time for 11... + 3 sets not for time: 30 light band pull-aparts :30 front leaning rest on rings w/palms forward ✅ #crossfit #crossfitmasters

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Another beautiful morning in the trails! #getoutside #mtb #bike #crossfit

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You know what time it is! #dawnpatrol #bike #mtb #crossfit #getoutside

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Saturday! 08.06 5:00-10:00 handstand walk & triple-under practice - just a few rounds back & forth, all non-fatigue - Triples a bit better..HS was ok.. + A. 1 clean-grip deadlift + 2 power cleans + 1 hang power clean, build quickly to a moderate set - hit #205 and stopped B. Behind-the-neck push press, 3-2-1-1, 21X1; 2:00 rest finished at 215...couldn't hit 225 + For time(s): 1 mile Assault Bike (2:13) 2:00 rest 12 med ball over shoulder, 150 (1:00) 2:00 rest 400m run (1:25...felt better) 2:00 rest 50 glute-ham sit-ups (2:47...rough) 2:00 rest 1 mile Assault Bike (2:24) + 10:00 mobility work of choice #crossfit #crossfitmasters

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Look like @ironmenfb had a great day at The Shoe!

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Friday! 08.05 A. Squat snatch, build quickly to a single @ 83-93% 1RM #135-#155-#185 B. Back squat, build to a tough single for the day #340 C. Strict weighted supinated CTB pull-up, 3 x 4-6, 21X0; 2:30 rest #35 + For time: 6 rope climbs 12 clean thrusters, 175 600m row 12 clean thrusters, 175 6 rope climbs 13:15...terrible! Fell apart on the second set of thrusters and had to row at 1:50-1:55...slow! Was hoping to be closer to 10:00...underestimated the thrusters! Smh + 10:00-15:00 Assault Bike cool-down #crossfit #crossfitmasters

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We were able to get a trail ride in as the sun came up this morning! #getoutside #mtb #bike #crossfit

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This showed up on my #timehop from 3 years ago..."Linda" just a nasty sort of fun...somewhere below 16:00...felt that one! #crossfit

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Wednesday: 08.03 5:00-8:00 freestanding handstand hold practice - these are feeling better...just a bit outside my reach... + A. Front squat, 6 x 3 @ 65% 1RM, 10X1; begin a set every :60 195...felt solid B. Alternating DB rows from plank position, 3 x 6-8 total (3-4/side); 2:00 rest 70...hips get a bit high + Every 2:30 for 5 sets sets: 1 strict muscle-up 2 deadhang to inverted 4 strict toes-through rings 1 squat snatch, 115 2 overhead squat, 115 4 alternating overhead forward lunges, 115 MUs still a bit off...everything else felt solid + 3 sets: :35 row @ 97% effort 4:25 rest 200m- 20 cals 204m - 21 cals 206m - 21 cals Last set felt "good" #crossfit #crossfitmasters

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Tuesday! 08.02 A. Snatch-grip deadlift from 2-3” deficit (feet on plates), 3-3-3-3, 31X1; 2:30 rest 225-235-240-245 + For :60 for 15:00: 1st: 3 hang power cleans - 185 2nd: 5 strict dips + 5 kipping dips 3rd: :30 Assault Bike @ high aerobic effort (11-12 cals) + 3 rounds not for time: :30/side plank :15/side 1-arm passive hang from bar - left was tougher than right... #CrossFit #crossfitmasters

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Monday! 08.01 A. Front squat, 2-2-2-2, 20X1; 3:00 rest #280 B. CTB pull-ups, 10 x 6 unbroken - focus is on smooth, tight reps; begin a set every :60 felt solid in the kip til round 7-8 then the last set felt solid + 3 rounds for time: 15 squat cleans, 135 30 row calories 60 double-unders 13:43...was shooting for near 12:00...I was like a rookie in the DUs and didn't have legs after the cleans for the row... + 3 sets not for time: 30 light band pull-aparts :30 front leaning rest on rings w/palms facing each other✅ #crossfit #crossfitmasters

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