Thursday, April 30, 2009

A lonely Thursday...


21-15-9 reps of:
Clean 135 pounds
Ring dips

Tip on how to survive in the wild.

Tuesday, April 28, 2009

Weeeeeee'rrreeeee baaaaaaaaaaaaaaack! And with A Vengeance!

Shoulder Press

**Odom did Helen...

IN 6:51!!!!!!!!!!!!!!

Sunday, April 26, 2009

Three rounds, 21-15- and 9 reps, for time of:
95 pound Squat snatch
Chest to bar Pull-up

Saturday, April 25, 2009

Rest Day... Wod if you want


2 rounds of:

100 yards
80 yards
60 yards
40 yards
20 yards
10 yards

*Rest 30 seconds between sprints.
*Rest 2 mins between rounds.

Friday, April 24, 2009


Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

Weightlifting Shoes Forum on WeightLifting Shoes

May be a Pair in my future?

Thursday, April 23, 2009

Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Wednesday, April 22, 2009

Deadlift 1-1-1-1-1-1-1

Tuesday, April 21, 2009

Wanna test that theory? Just a Reminder...

Exercise the Mind.

What is Fitness? a Crossfit journal article.

CrossFit Foundations.
Also a CrossFit Journal entry, named Foundations. Just one of the many journal articles I received when attending the certification. It is so named because it describes the fundamentals of the Crossfit Program. Why the Fundamentals? Because the fundamentals are fundamental.


serving as, or being an essential part of, a foundation or basis; basic; underlying: fundamental principles; the fundamental structure.


a basic principle, rule, law, or the like, that serves as the groundwork of a system; essential part: to master the fundamentals of a trade.

1. indispensable, primary.

Sunday, April 19, 2009

Angie...Oh Angie.

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Saturday, April 18, 2009

100 inverted burpees for time.

Friday, April 17, 2009

Rest Day

Rest... Get some.

Wednesday, April 15, 2009


3 Rounds for time of:
Run 400m
21 Kettlebell Swings (1 and 1/2 pood)
12 Pull-ups

Shooting a moving target.

Lists, lists, and more lists.

Tuesday, April 14, 2009


Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

You know, it's workouts like this that scare me. They don't look too bad on paper... but you know deep down inside that they will hurt.

The psychology behind being a knife fighter.


Sunday, April 12, 2009

A Functional Movement

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Functional Movements: personally love the statement about bicep curls.

The Ab Circle Pro: Watch the video. WTF?

Saturday, April 11, 2009

Three rounds for time of:
Row 500 meters
21 Burpees
Run 400 meters

sub 50 reps 45# SDHP or run 500m for rows

Roe v. Wade

400m w/No Legs

Friday, April 10, 2009


Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Medal of Honor Recipients: Total Men

Carlos Hathcock

Audie L. Murphy

Wednesday, April 8, 2009

Tuesday, April 7, 2009

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Medal of honor recepients

Treadmill dancing... thank god I don't go to a Globo-Gym anymore.

Monday, April 6, 2009

Just another Manic Monday...

Walking lunge 100 ft.
21 Pull-ups
21 Sit-ups
Walking lunge 100 ft.
18 Pull-ups
18 Sit-ups
Walking lunge 100 ft.
15 Pull-ups
15 Sit-ups
Walking lunge 100 ft.
12 Pull-ups
12 Sit-ups
Walking lunge 100 ft.
9 Pull-ups
9 Sit-ups
Walking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

Saturday, April 4, 2009

Hang Power Clean and Jerk


Are you a zoo human?

Movnat promotional video...

(Take note at :22 seconds, and they say muscle-ups aren't functional.)

Friday, April 3, 2009

Thursday, April 2, 2009


Three rounds for time of:
21 L-Pull-ups
15 ft. L-rope climb, 3 ascents

5 burpees.

Wednesday, April 1, 2009

Rest Day

Eat a bunch, sleep a bunch, and get ready for the suck... Tomorrow is a new day boy's and girls... I have a feeling this next cycle is going to be nasty.... Oh and don't forget your burpees... 4.

Foods you hate to love.
Oh. My. God.