Monday, May 31, 2010

Tuesday, 1 June 2010

Skill Work:
Front Squat - (Weight=Clean PR) x 2 x 2
Split Jerk - 80% x 2 x 2
Clean & Jerk - 80% x 1 x 3

Close Grip Bench Press - Set a new 5 Rep Max

"1/2 Angie"
- 50 Pullups
- 50 Pushups
- 50 Situps
- 50 Squats
(Compare to 18 December 2009)

Post weights and time to comments.

Sunday, May 30, 2010

Monday, 31 May 2010

Memorial Day - A day to remember our Fallen

Skill Work:
- Overhead Squat - 70% x 2 x 2
- Snatch Balance - 70% x 3 x 2
- Snatch - 75% x 1 x 3

Back Squat (w/ Chains) - Set a new 5 Rep Max

"Heavy Michael"
***With a 20-lbs Weight Vest***
3 Rounds for Time:
- Run 800 meters
- 50 Back Extensions
- 50 Sit-ups
(Compare to 29 April 2009)

Post weights and time to comments.

Saturday, May 29, 2010

"Fallen but Never Forgotten"

Love to Run? Want to make a difference? Click HERE for more info on The Disposable Heroes Project

For many CrossFitters, the Hero WODs are more than just a workout; they represent the spirit and sacrifice of those that have given their lives for our freedom. Russell Burger wrote an outstanding article for the CrossFit Journal which explains what some may wrongly consider a superficial tribute.

Click HERE to read the entire article!
For those of us who undertake these physical tests, the psychological effects of performing a Hero workout are tremendous. It’s easy to treat these prescriptions as any workout of the day, but for those who take the time to learn about the heroes they honor, the WODs can become as spiritual and emotionally demanding as they are physically grueling.

When keeping the stories behind the real-life heroes in mind, slowing down during a Hero workout becomes harder to justify. When the pain of pushing harder becomes too great, I am reminded of the sacrifice these men made for my freedom, and my struggle becomes laughable. And when I compare my temporary suffering to the lifelong sorrow felt by the grieving families of these men, dropping the bar becomes an embarrassment to my country.

With tomorrow being Memorial Day, take a moment to remember.

Friday, May 28, 2010

Saturday, 29 May 2010

Royal Marines take the beach

Skill Work:
- Muscle Snatch - Heavy Single
- Power Clean + 2 Front Squats + 2 Split Jerks - 65% x 1 x 3

Shoulder Press - Set a new 3 Rep Max


- Handstand Pushups
- Deadlifts, 225-lbs
(Compare to 9 October 2009)

Post weights and time to comments.

Thursday, May 27, 2010

Friday, 28 May 2010

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia's Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

Skill Work:
Snatch - 75% of Tuesday Heavy Single x 1 x 3
Clean & Jerk - Heavy Single

Deadlift - Set a new 3 Rep Max

For time:
- 10 Handstand push-ups
- 15 Deadlifts, 250 lbs
- 25 Box jumps, 30"
- 50 Pull-ups
- 100 Wallball shots, 20 lbs
- 200 Double-unders
- Run 400 meters with a 45lb plate

Post weights and time to comments.

Wednesday, May 26, 2010


What do you do with your fitness? Would you like to get involved in the community? CERT is a great way to give back and also put your fitness to the test. It's also a great stepping stone towards other volunteer opportunities such as Search and Rescue. Even if you don't want to volunteer, the training is FREE and could someday save you or yours. From the CERT webpage:

The Community Emergency Response Team (CERT) Program educates people about disaster preparedness for hazards that may impact their area and trains them in basic disaster response skills, such as fire safety, light search and rescue, team organization, and disaster medical operations. Using the training learned in the classroom and during exercises, CERT members can assist others in their neighborhood or workplace following an event when professional responders are not immediately available to help.

For more information, or to find a team near you, visit the CERT webpage at

Tuesday, May 25, 2010

Wednesday, 26 May 2010


Skill Work:

- Walking on Hands, 200 meters
- L-Sit - Total of 120 seconds

AMRAP in 20 minutes:
- 3 Muscle Ups
- 6 Snatches, 95-lbs
- 9 Box Jumps

Post time to comments.

Monday, May 24, 2010

Tuesday, 25 May 2010

Air Force PJs bringing one home

Skill Work:
2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets
Clean Pull - 95% of clean x 3 x 3

Bench Press - Set a new 3 Rep Max

"Fat Fran"
- Thrusters, 135 lbs
- Pullups, 45 lbs
(Compare to 4 September 2009)
Enjoy a video of Greg Amundson, one of the original CF firebreathers, absolutely crushing this WOD HERE!

Post weights and time to comments.

Sunday, May 23, 2010

Monday, 24 May 2010

Nuff said

Skill Work:

- [3 Position Snatch (High-Hang, Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Snatch - Heavy Single

Back Squat - Set a new 3 Rep Max


"Last Ascent"

(Courtesy of the guys at CrossFit Agoge and the Hopper Deck!)

- Back Squats, 225 lbs
- Box Jumps, Mid-thigh

(Compare to
30 November 2009)

Post weights and time to comments.

Saturday, May 22, 2010

Rest Day

Unfortunately, they're not all this stupid

As many of you may know, Radical Islam has been around for a VERY long time. In 1784 and 1785 several US vessels were captured by Moroccan and Tripolitan forces (piracy anyone?) and the sailors onboard were put into slavery. The Continental Congress approved funding to pay ransoms to have the ships returned and the sailors freed of their slavery. In 1786, Thomas Jefferson and John Adams, US Ambassdors to France and Britain respectively, met with Tripolitan Ambassador Sidi Haji Abdul Rahman Adja in an attempt to negotiate a peace agreement. After their meeting, Jefferson and Adams reported to Congress the following:

“It was written in their Koran, that all nations which had not acknowledged the Prophet were sinners, whom it was the right and duty of the faithful to plunder and enslave; and that every Mussulman [Muslim] who was slain in this warfare was sure to go to paradise.” (James, 1872, p. 413)

This is eerily similar to what we are seeing and hearing today. The individuals who practice their radical version of Islam are following in the footsteps of their fathers, and their father's fathers. No amount of reasoning, debate, or negotiation will ever change their outlook or belief that we are infidels and that it is their DUTY to do us harm-and in doing so-are ensured a spot in heaven.

James, C., (1872). Jefferson, American Minister in France. The Atlantic Monthly, Vol. 0030 Issue 180. Retrieved from;cc=atla;rgn=full%20text;idno=atla0030-4;didno=atla0030-4;view=image;seq=00419;node=atla0030-4%3A1

Friday, May 21, 2010

Saturday, 22 May 2010

US Marshals SOG about to get busy

Skill Work:
3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets
Clean & Jerk - 75% x 1 x 3

Shoulder Press - Set a new 5 Rep Max

- 100 Pull-ups
- 100 Push-ups
- 100 Sit-ups
- 100 Squats
You must complete all reps of an exercise before moving on to the next one.
(Compare to 11 December 2009)

Post weights and time to comments.

Thursday, May 20, 2010

Friday, 21 May 2010

Army sniper team in a hide

Skill Work:
Muscle Snatch - 85% x 2 x 2
(Power Clean + 2 Front Squats + Split Jerk) 65% x 3 sets

Deadlift - Set a new 5 Rep Max

(Courtesy of CrossFitOKC)

Run 800 meters
- Thrusters, 115 lbs
- Burpees
Run 800 meters
(Compare to 7 May 2010)

Post time to comments.

Wednesday, May 19, 2010

Personal Preparedness - Bug Out Bag

My BOB; note the FAK attached to the top

What is a Bug Out Bag? A Bug Out Bag, or BOB for short, is a pack designed to sustain it's owner for a 72-hour period in the event of some form of emergency such as civil unrest, natural disaster, terrorist attack, or Zombie Apocalypse forces you to leave the security of your home. When prepping your BOB, you must consider your Bug Out Plan: where are you going to go, how are you going to get there, and what is the back-up plan? If you expect any significant amount of distance traveled on foot, weight is going to be a significant consideration. So let's discuss the necessities.

The Rule of 3's
- 3 seconds without security
- 3 minutes without care
- 3 hours without shelter
- 3 days without water
- 3 weeks without food

With that in mind, here are the main considerations:
- Personal Defense items (Pistol, Rifle, Knife)
- First Aid Kit (FAK); this will be discussed in a future post
- Fire starting items. Tent/shelter/hammock
- Water purification and sufficient storage
- Non-perishable food stuffs, minimum of 3600 calories (consider products from Mainstay)
- Signaling/Comms (Mirror, whistle, NOAA radio, etc...)

Of course, there are plenty of other miscellaneous items to include, but we'll get to those in future posts.

Post thoughts to comments.

Tuesday, May 18, 2010

Wednesday, 19 May 2010


Skill Work:


- Overhead Squats, Weight: PVC Pipe -> 45 lbs bar (Depending on ability)
- Double Unders
Penalty: Every break during the Double Under sets earns you 5 Burpees at the end...Focus!

Row 500 meters - Set a new PR!
(Compare to 18 March 2009)

AMRAP in 30 minutes:
- Run 400 meters
- 6 Snatches, 95 lbs
- 6 Overhead Squats, 95 lbs
- 6 Behind-the-Neck Push Press, 95 lbs

Post skill results and number of rounds to comments.

Monday, May 17, 2010

Tuesday, 18 May 2010

Garrett, Greybush, and Matt...this is for you.

Skill Work:

- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Snatch Deadlift - 105% x 3 x 3

Bench Press - Set a new 5 Rep Max

(Courtesy of CrossFit Football)
6 Round for Time:
- 3 Push Press/Jerk, 185 lbs
- 6 Pull Ups (Chest to Bar)
- 9 Clapping Push Ups
(Compare to 2 March 2010)

Post weights and time to comments.

Sunday, May 16, 2010

Monday, 17 May 2010

A USMC Scout Sniper throwing big lead down range

Skill Work:

- Overhead Squat - 65% x 2 x 2
- Snatch Balance - 65% x 3 x 2
- Snatch - 70% x 1 x 3

Back Squat - Set a new 5 Rep Max

3 Rounds for Time:
- 7 Squat Cleans, 155 lbs
- 14 Box Jumps, 24"
- 21 Pullups
(Compare to 17 April 2009)

Post weights and time to comments.