crossfit spokane valley RSS

Only 3 training sessions this week, but they were all horrible... Took the family camping down in souther Idaho and got some Antelope scouting in as well. Looks like my dad and I are going to go for speed goats in Idaho and Montana in a week or so. Should be a blast. Hopefully our scouting pays off big time. The family time logged is extremely critical for me, as I plan on leaving them for several weeks of hunting this fall and I hate missing anything with my kids growing up. My wife is a rockstar. MONDAY 7/30/2018 1....

6/18/2018 Monday 1. Split Jerks 135x3,165x3,175x3,195x3 | 215x1,225x1,235x1,235x1 2. 30 Ring Muscle ups for time | 2:43 3. Box Squats Triples EMOM 10 265# 4. 21-18-15-12-9 For Time: Bike Calories GHD Sit-ups | 9:52 6/19/2018 Tuesday 1. C&J Complex (5 deadlifts + 3 hang power cleans + 1 jerk) | 5 sets | 205# 2. EMOM 12: odd 50' Handstand Walk, even: 5-5-4-4-3-3 Power Cleans (155,175,195) 3. 4 min AMRAPs x3, rest 4 minutes b/t: a) 3 rounds 12 deadlift, 9 hang power cleans, 6 jerks 95#, remaining time max cal row | 35 cals b) 2 rounds 12 deadlift,...

3 Day Bear hunt this week, left town and took my buddy from Wisconsin out for an Idaho bear. We did end up getting him an opportunity but ultimately we didn't get it done. I kept hunting my 7 foot bear and he "daylighted" twice this week, just at odd times when I was sitting the bait. I think he's super old and disciplined, circling the stand from a long ways off even though I only snuck into the stand with thermals already turned on. I don't think I'll get another crack at him either. Maybe next year Arnold! Monday...

Here's a week's worth of training for elk hunting fitness: 02/11/2018 Sunday 1. 5 sets climbing 4 front squats + 1 jerk 155,185,195,205,225# 2. EMOM 14 Even: 5 bar muscle ups Odd: squat snatches Min 2 115#x3 Min 4 135#x3 Min 6 155#x2 Min 8 165#x2 Min 10 170#x1 Min 12 185#x1 Min 14 190#x1 3. 3 rounds for time: 15 power snatches 95# 30 wall ball shots 20# 15 toes to bar | 13:10 02/12/2018 Monday 1. Back Squat 7 reps 255#, 5 reps 275#, 3x3 295# 2. Push Press 4x6 | 145,145,155,155,160,160 3. Deadlift 3x15 225# 4. 4...

Here are the workouts from the first week of 2018. It's going to be one of those ass kicking years, I'm excited. Monday 01/01/2018 For Time: 7 rounds of Cindy 5 chest to bar pull-ups 10 push-ups 15 air squats... right into 50 calorie Assault Bike 30 squat snatches #145 | 17:10 Tuesday 01/02/2018 1. On the minute (8 minutes) Snatch Balance min 1-2 #135 min 3-4 #150 min 5-6 #160 min 7-8 #170 2. Hang Squat Snatch 5x3 | #150,155,160,165,175 3. Back Squat 5 reps #285 2 reps #295 5 reps #285 2 reps #305 5 reps #285 2...