Wednesday: A) 3 sets not for time 6-10 alternating pistols w/:01-:02 pause in the hole - a bit better this week. 5 dragon flags B) 1 squat clean from pause just below the knees (:02 pause on initial pull before completing the lift) + 1 squat clean (no pause) + 1 front squat 6 x 1 @ 205; :10 between the pause clean & no pause clean, then go right into the front squat, 2:00 rest C) 10:00 @ 80% effort - focus on relaxed, quality movement over intensity 10 strict ring dips 10 strict pull-ups 20 wall balls, 30 to 10 40 double-unders 3 rounds... D) For time .5 mile Assault Bike :60 double kettlebell front rack hold (no carry, just hold w/hands together @ sternum and elbows down @ sides), 53/hand 2:13...ouch... #crossfit #crossfitmasters

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Congratulations to the December Rotary Seniors, Zayne Warrens and Cole Wallis! Thanks @debbycrabtree #JHSpositive

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Tuesday: A) 1 snatch-grip deadlift + 1 snatch pull 6 x 1 @ 225; :15 between movements, begin a set every 2:00 B) 10 sets 500m row @ 1:43.0-1:43.9/500m 2:00 walk rest (5:00 rest between sets 5 & 6) Last 3 were tough... #crossfit #crossfitmasters

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Monday! A1) 1 & 1/4 back squat 3-3-3-3; :90 rest 275-285-290-290 A2) Strict handstand push-ups 4 x max (-1), 21X1; :90 rest 4-5-5-5...not real strong on these... B) 6 rounds for time 5 muscle-ups 5 ground-to-overhead, 135 9:27...MUs got me again! C) 3 sets not for time 50 double-unders (unbroken) 25 light band good mornings 25 light band pull-aparts #crossfit #crossfitmasters

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Beautiful (but cold) start to the day on the trail! #bike #mtb #getoutside #crossfit

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Saturday: A) 3 sets not for time 3 rope climb (w/legs) 6 box jumps w/step-down, 30 6-12 kipping handstand push-ups - hit 12 each time, adjust my hands on last set(closer to wall) and felt much better B) Every :60 for 24:00 (12 of each) - set up 2 bars for this 1st: 1 power snatch w/:01 pause @ catch before finishing off lift, 135, can add 5-10 if feeling good 2nd: 1 power clean w/emphasis on fast/high elbows @ catch, 185, same as power snatch, can add 10-20 if reps are feeling good Not quite as good as last week C) Every 6:00 for 3 sets 7 Russian kettlebell swings, heavy 7 burpees as fast as possible 14 Assault Bike calories @ 97% - goal is best repeatable effort 1:05-1:02-1:02... #crossfit #crossfitmasters

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Friday! A) Front squat 3-2-1-1 all moderate/tough, 20X1; 3:00 rest 255-265-275-285(fail)-285 B) 1-arm DB row 3 x 6/side, 10X1; :45 between sides #88 C) Squat snatch 10 x 1 @ 135; begin a rep every :30 Most felt solid D) 2 sets for even times 25 toes-to-bar (10-8-7)(8-7-4-3-3) 50 double-unders (messy) 25 thrusters, 75 (unbroken on both) 4:00 walk rest 2:23 and 2:40...TTB got me on 2nd set... Cooldown: 10:00 Assault Bike @ Z1 #crossfit #crossfitmasters

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Great 🦃 Day ride with these guys! #bike #mtb #getoutside #crossfit

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Wednesday: A) 3 sets not for time 4-8 alternating pistols w/:01-:02 pause in the hole - used a band and then w/o...still a big struggle! 5 dragon flags B) 1 squat clean from pause just below the knees (:02 pause on initial pull before completing the lift) + 1 squat clean (no pause) 5 x 1 @ 185-205; :10 between movements, 2:00 rest C) For reps 10:00 @ 80% of [3 rope climbs + 15m tough prowler push w/straight arms + 50 double-unders] 4 rounds and 1 rope climb(those were a struggle today...) 5:00 rest 10:00 @ 80% of [30m heavy Farmer's walk + 30m bear hug med ball carry + 30m bear crawl + .3 mile Assault Bike] 3 rounds and through the Bear crawl on 4...that 150 MB is tough! #crossfit #crossfitmasters #riseandgrind

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Great day at the @The_iBELIEVE Leadership Summit with these outstanding students! #JHspositive

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Tuesday! A) 1 snatch-grip deadlift + 1 snatch pull 4 x 1 @ 225; :15 between movements, begin a set every 2:30 B) 10 sets 500m row @ 1:44.0-1:44.9/500m 2:00 walk rest (5:00 rest between sets 5 & 6) #crossfit #crossfitmasters

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Monday! A1) Back squat 2-2-1-1 building so only last single is near-maximal, 22X1; :90 rest 265-275-295-315 A2) Strict handstand push-ups (add depth like last week if you're comfortably hitting 6) 4 x 4-6, 21X1 - ; :90 rest - 6 was a struggle so didn't add a deficit... B) AMRAP in 7:00 4 muscle-ups 3 power cleans, 155 2 front squats, 155 1 shoulder-to-overhead, 155 6 rounds - MUs were a struggle today! C) 3 sets not for time 40 double-unders (UB) 20 band good mornings 20 band pull-aparts #crossfit #crossfitmasters @savage_barbell

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Great ride at Bob Evans Farms until the flat tire...good to see @jtate59 and @tdswack craving the #sıngletrack this morning too! #getoutside #bike #mtb #crossfit

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Weather has taken a turn...did a "ruck" at Lake Katherine... #getoutside #useyourfitness #ruck #crossfit

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Saturday! A) 3 sets not for time 1 legless rope climb 5-10 kipping handstand push-ups B) Every :60 for 20:00 (10 of each) - set up 2 bars for this 1st: 1 power snatch w/:01 pause @ catch before finishing off lift, 135, can add 5-10 if feeling good 2nd: 1 power clean w/emphasis on fast/high elbows @ catch, 185, same as power snatch, can add 10-20 if reps are feeling good These felt solid, especially the PS...135-155 and 185-215 C) Every 6:00 for 4 sets 5 touch-and-go deadlifts, 275 5 burpees as fast as possible 15 Assault Bike calories @ 97% - goal is best repeatable effort :54-:55-:55-:54 #crossfit #crossfitmasters

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Great show tonight by @JHSDramaClub - James and the Giant Peach! Some much hard work and dedication (and talent) showcased tonight! #JHSpositive

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Friday! A1) Front squat 3-3-3 all moderate/tough, 20X1; 2:30 rest 245-255-260 A2) 1-arm DB row 3 x 10/side(70), 10X1; :30 between sides, :60 rest B) Squat snatch 8 x 1 @ 135; begin a rep every :40 C) For time 50 row calories 40 toes-to-bar (45 'cause I can't count) 30 thrusters, 95 (12-5-7-6) 6:42 Cooldown: 10:00 Assault Bike @ Z1 #crossfit #crossfitmasters

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Wednesday: A) 3 sets not for time 10 alternating pistols - foot flat throughout, use a bench to an appropriate height if required 5 dragon flags Pistols are still a huge work in progress...right leg is bad... B) Squat clean from pause just below the knees (:02 pause on initial pull before completing the lift) 8 x 1 @ 185-205; begin a rep every :90 185-195-200-205(5) C) 15:00 @ 90% effort - less than a tester/Open pace 9 strict pull-ups 12 push-ups, 20X0 15 wall balls, 20 to 10 2 wall balls shy of 7 full rounds...got messy! Last 5:00 were tough! Arms blew up! D) 5:00-10:00 Assault Bike easy #crossfit #crossfitmasters

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Tuesday...that was mentally tough... A) 1 snatch-grip deadlift + 1 snatch pull 5 x 1 @ 220; :10 between movements, begin a set every 2:00 - get solid B) 10 sets 500m row @ 1:45.0-1:45.9/500m 2:00 walk rest (5:00 rest between sets 5 & 6) Most @ 1:45.0, W/ a 1:45.1 and a 1:45.3...heart rate slightly ticked upward... #crossfit #crossfitmasters

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Monday! A1) Back squat 3-3-3-3-3 (5 sets here but only 4 for A2, 22X1; :60 rest 265-275-285-295(2)-290 A2) Strict handstand push-ups (deficit 2-3" if these are easy today) 4 x 3-5, 21X1 - note tempo change from last week; :60 rest Felt solid for 3 on #15s B) For time 30 muscle-ups 6:45...had 26 at 5:00...smh C) 3 sets not for time 10m double kettlebell front rack walking lunges, 35/hand ✅ 15 band good mornings ✅ 15 band pull-aparts✅ #crossfit #crossfitmasters

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Back at Scioto Trail for a beautiful fall day! Always reminds me of those #jnod days! #mtb #bike #crossfit

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Saturday: A) Every :60 for 16:00 (8 of each) - set up 2 bars for this 1st: 1 power snatch w/:01 pause @ catch before finishing off lift, 135 2nd: 1 power clean w/emphasis on fast/high elbows @ catch, 185 Kept it even across...felt solid today B) 10:00 @ 70% - same idea as last couple weeks, save the intensity for the bike sprints 3 strict handstand push-ups 3 deadlifts, 275 6 bar-facing burpees 12 row calories(no straps) 5 rounds and through 4 cals on 6 C) Every 6:00 for 3 sets 24 Assault Bike calories @ 97-99% :45-:45-:50...and I may have died a bit inside...#soulcrusher #crossfit #crossfitmasters

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Friday! A) Front squat 5-5-5 all moderate, 20X1; 2:30 rest (225...) B) Squat snatch 12 x 1 @ 125; begin a rep every :30 Felt solid C) AMRAP in 6:00 1 bar muscle-up 1 CTB pull-up 1 toes-to-bar 3 thrusters, 100 12 full rounds Cooldown: 10:00 Assault Bike @ Z1✅ #crossfit #crossfitmasters

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Wednesday: A) 3 sets not for time 5/side shrimp squats 5 dragon flags B) Squat clean from pause just below the knees (:02 pause on initial pull before completing the lift) 6 x 1 building to a tough single; begin a rep every 2:00 Finished at 225 C) 5 sets 6 strict pull-ups 12 push-ups, 2020 - kind of a nasty tempo, stick to it 6 CTB pull-ups 18 wall balls, 20 to 10 2:00 rest All unbroken and all around 2:00 D) 5:00-10:00 Assault Bike easy #crossfit #crossfitmasters

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Tuesday! A) 1 snatch-grip deadlift + 1 snatch pull 6 x 1 @ 215; :10 between movements, begin a set every 2:00 - felt fairly solid B) Freestanding handstand hold and walk 10:00 practice - felt a bit better today C) 8 sets 500m row @ 1:45.0-1:45.9/500m 2:00 walk rest (5:00 rest between sets 4 & 5) 4 @ 1:45.0 & 4 @ 1:45.1...round 6 was the toughest! #crossfit #crossfitmasters

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Monday...tempo squats... A) Back squat 5-5-5-5, 22X1; :90 rest 255-265-275-280 B) Strict handstand push-ups (deficit 2-3" if these are easy today) 4 x 3, 50X1 - do not have to be unbroken; :90 rest Added 2"...these were tough! C) 12:00 @ high effort 5 muscle-ups 3 rounds of [5 kettlebell swings @ 70 + 5 goblet squats @ 70) 45 double-unders 3 rounds and 15 reps...rough... D) 3 sets not for time :30/side plank 30 light band good mornings 30 light band pull-aparts #crossfit #crossfitmasters

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Yeah! @quadjilla41 pulling #352 on her opener! #powerlifting

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Cool crisp morning for mountain biking! #bike #mtb #crossfit

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Saturday: A) Every :90 for 15:00 (5 of each) - set up 2 bars for this 1st: 1 power snatch w/:01 pause @ catch before finishing off lift, 165 2nd: 1 power clean w/emphasis on fast/high elbows @ catch, 225 These were a real mess today... B) 10:00 @ 70% - same idea as last week, save the intensity for the bike sprints 5 CTB pull-ups 5 deadlifts, 245 5 toes-to-bar :30 front leaning rest on rings .5 mile Assault Bike @ easy effort 3 and back to the back to the bike C) Every 5:00 for 3 sets 20 Assault Bike calories @ 100% :31-:31-:35 These were bad...real bad...fell apart on the last one... #crossfit #crossfitmasters

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Saving Power Rangers presenting to JCS 5th Graders! #JHSpositive

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2016 AP Language Vocabulary Battle Finals! #JHSpositive

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Friday! A) Front squat w/chains build quickly to a tough (not true max) single for the day, 20X1 #235+#80 in chains B) Squat snatch 12 x 1 @ 115; begin a rep every :30 C) For reps/time 5:00 @ 90% of [10 power snatches @ 75 + 3 bar muscle-ups] 5 + 1 5:00 rest 5:00 @ 90% of [25 burpees w/lateral hop over the erg + 25 row calories] 1 + 25 Burpees Cooldown: 10:00 Assault Bike @ Z1 #crossfitmasters #crossfit

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At the "Oscars Of Art Education" with @jcs_supt and Mr. Gentry as he receives the OAEA Outstanding Art Teacher Award! #JHSpositive

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Wednesday: A) 3 sets not for time 5/side shrimp squats 5 dragon flags Both are still tough for me B) Squat clean from pause just below the knees (:02 pause on initial pull before completing the lift) 10 x 1 moderate; begin a rep every :90 - 165-175-most at 185 C) 3 sets 1 legless rope climb 10 air squats 10 push presses, 135 10 air squats 10 strict pull-ups 10 air squats 10 strict ring dips 10 air squats 2:30 rest 2:29-2:29-2:22 D) 5:00-10:00 Assault Bike easy✅ #crossfitmasters #crossfit

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Just finished signing Academic All-SEOAL Awards for our Ironladies Soccer Team(16-2-1). As impressive as the league and sectional titles are, we had 13 players recognized for academic excellence! #JHSpositive

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Tuesday: A) 1 snatch-grip deadlift + 1 snatch pull 8 x 1 @ 205; :10 between movements, begin a set every :90 - felt solid B) Freestanding handstand hold and walk 10:00 practice - felt better today C) 10 sets 500m row @ 1:46.0-1:46.9/500m 2:00 walk rest 3 @ 1:46.0 6 @ 1:46.1 1 @ 1:46.2 #crossfit #crossfitmasters

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