Saturday, February 28, 2009
REST DAY
http://www.colourlovers.com/blog/2008/02/04/bolts-from-the-blue-the-electric-colors-of-lightning/
taken by darkmatter
Friday, February 27, 2009
For time:
21 Hip-Back Extensions
Run 400 meters
18 Hip-Back Extensions
Run 400 meters
15 Hip-Back Extensions
Run 400 meters
12 Hip-Back Extensions
Run 400 meters
9 Hip-Back Extensions
Run 400 meters
6 Hip-Back Extensions
Run 400 meters
3 Hip-Back Extensions
Run 400 meters
Post time to comments.
Sub good mornings or supermans
Thursday, February 26, 2009
Wednesday, February 25, 2009
PUSH JERK
1-1-1-1-1-1-1
Here is a video of push jerk practice... Please watch very carefully...
1. Notice the foot position
2. The 1st dip to get the weight moving
3. The 2nd dip under the weight to full lockout
Tuesday, February 24, 2009
Rest Day
I will be at the track @ 5:00... we will work on technique for the 9 basic movements.
This is a view from atop Mt. Henry in Montana...
On a clear day (as shown in the picture) one can see over 100 miles into Canada...
To the left a bit, I was able to see enough horizon to actually see the curve of the earth...
Monday, February 23, 2009
Sunday, February 22, 2009
Saturday, February 21, 2009
"Joshie"
Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups
Post time to comments.
These are squat not power snatches.
Friday, February 20, 2009
Thursday, February 19, 2009
Wednesday, February 18, 2009
Reverse Pec Deck...RIP
Tuesday, February 17, 2009
Power Clean vs. Squat Clean
1st movement: Power Clean
2nd movement: Squat clean
WOD: Squat clean 1-1-1-1-1-1-1 reps
Failed attempts are counted as reps
Sunday, February 15, 2009
V-Day AfterMath...
Row 500 meters
21 Burpees
Run 400 meters
Each round of row is sub'd by one of the following. All 3 will be used in this WOD
Sub's for Row:
45# Sumo-Dead Lift High-pulls, 50 reps
1pood KB Swing, 50 reps American (bell goes overhead)
1.5pood KB Swing, 33 reps
Saturday, February 14, 2009
It's Valentines Day...Show some Love
95 pound Sumo-deadlift high-pull, 10 reps
10 Ring dips
St. Valentines Day Massacre
loc: track shack
time: 10-ish
Thursday, February 12, 2009
***NEWS ALERT***
***This just in...the Camp Crystal Lake resident malignant killer Jason Voorhees (pictured) has been spotted in the immediate area along with what we believe to be his step sister Fran... Both have been known to stalk and kill by physical and psychological aspects... All residents are advised to take shelter, lock all doors, put your head between your knees and pray to your god that you make it out ALIVE!!! This is Crystal Lake News signing off...beeeeeeeeeeeeeeeeep
loc. ROTC time 430
come one, come all.
"Friday the 13th Fran"
21-15-9 reps of 95# thruster/pull-ups
Wednesday, February 11, 2009
What, Optical Delusion???
For time:
45 Double-unders
135 pound Squat clean, 45 reps
45 Ring Dips
45 Double-unders
Optical illusions are illusions of the mind in its visual field of perception. What mind perceives there to be, is not there. Or otherwise, what mind perceives not to be there, is very much there. Why does mind perceive the opposite? Or is it the eye that does so? What is the line separating the eye from the mind or, to be exact - say, the brain? A part of the eyeball, called the retina, is said to be an extension of the brain into the eye.
Retina is as much a part of the eye as it is of the brain, connected to it through the optic nerve that takes the signals of all the image sensations falling on it to the brain, which later decodes them back into the visual perceptions.
Does the eye get fooled or does the brain get fooled by what the optical illusions look to be like?
from: http://www.thirdeyehealth.com/optical-illusions.html
Monday, February 9, 2009
Cindy Lou & Mary too...
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
"Mary"
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
Sunday, February 8, 2009
Saturday, February 7, 2009
The Weekend Warriors
Friday, February 6, 2009
Thursday, February 5, 2009
25 GHD Sit-ups
25 Back Extensions
25 Knees to Elbows
Sub dumbbell swings, 2x jonda sit-ups for ghd's, superman's for back ext.
think of it this way:
- grip intensive hip extension
- hands free hip flexion
- hands free hip extension
- grip intensive hip flexion