Wednesday, 30 June 2010

LT Michael McGreevy died while conducting a rescue operation in Afghanistan on June 28, 2005.

WOD:

"Michael"

3 Rounds for Time:

- Run 800 meters

- 50 Back Extensions

- 50 Sit-ups

(Compare to 29 April 2010)

Tuesday, 29 June 2010

HM1(SEAL) Jeffrey Taylor died while conducting a rescue operation in Afghanistan on June 28, 2005.

WOD:
"J.T." (Click to watch a Video Demo)
21-15-9
- Handstand Push-ups
- Ring Dips
- Push-ups
(Compare to 5 June 2010)

Monday, 28 June 2010

LT Michael Murphy was killed 5 years ago, today, while conducting counter-terrorism operations in Kunar province, Afghanistan. He was posthumously awarded the Medal of Honor for valor in action. You can read more about that fateful day in the book "Lone Survivor" by Marcus Luttrell and on the U.S. Navy website HERE.

WELCOME TO HERO WEEK.

There will be no skill or strength work this week. Saturday's WOD will be a long one, so plan accordingly.

WOD:
"Murph"
- Run 1 mile
- 100 Pullups
- 200 Pushups
- 300 Squats
- Run 1 mile

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a 20 lbs vest or body armor, wear it.

(Compare to 24 February 2010)

Post time to comments.

Saturday, 26 June 2010

Force Recon: Livin' the dream...

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

Strength:
Push Press - Set a new 5 Rep Max

WOD:
10 Rounds for time:
- 10 Burpees
- 20 Double Unders

Post weights and time to comments.

Friday, 25 June 2010

U.S. Air Force Lt. Col. Stephen Goodman and Capt. Robert Wilson perform a high-altitude, low-opening jump over Ie Shima Island, Japan, Dec 23, 2009.

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

Strength:
Deadlift (Feet elevated 2") - Find your 3 Rep Max

WOD:
Sprints:
10 x 100 meters
Rest approximately 2-3 minutes between reps.

Post weights and splits to comments.

Wednesday, 23 June 2010

Soldiers of the 68th Medical Company (Air Ambulance) arrive in Gardez to transport an Afghan boy with wounds from a piece of unexploded ordnance.

WOD:
Row 5k

Post time to comments.

Tuesday, 22 June 2010

Name this SEAL and tell us his story...post in comments.

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

Strength:

Bench Press (w/ Chains) - Set a new 3 Rep Max

WOD:
5 Rounds for Time
- 5 Handstand Pushups
- 10 KB Swings, 2 Pood (or 75 lbs DB)
(Compare to 23 March 2010)

NOTE: This is a deliberately low(er) volume week. I would recommend you take heed. ;-)

Post weights and time to comments.

Monday, 21 June 2010

Skill Work:
Muscle Snatch - Heavy Single
Snatch Balance - Heavy Single

Strength:

Box Squat (w/ Bands) - Set a new 3 Rep Max

WOD:
21-15-9
- Deadlifts, 225 lbs
- Pull-ups

Post weights and time to comments.

Saturday, 19 June 2010

Corporal Stephen Bouzane, member of the Third Battalion, Princess Patricia's Canadian Light Infantry, was killed by an IED strike June 20th, 2007 in the Panjwaii district in Afghanistan. Read more HERE.

Skill Work:
Snatch Balance - Heavy Single
Snatch - 75% x 1 x 3

Strength:
Push Press - Set a new 5 Rep Max

WOD:
"Stephen"
For time:
30-25-20-15-10-5 rep rounds of:
- GHD sit-up
- Back extension
- Knees to elbow
- Stiff Legged Deadlift, 95 lbs

Post weights and time to comments.

Friday, 18 June 2010

Skill Work:
Muscle Snatch - Heavy Single; 90% (of heavy single) x 1 x 3
Clean & Jerk - Heavy Single; 90% (of heavy single) x 1 x 3

Strength:
Deadlift (Feet elevated 2") - Find your 5 Rep Max

WOD:
Sprints:
15 x 40 meters
Rest approximately 1 minute between reps.

Post weights and splits to comments.

Wednesday, 16 June 2010

Some of you may recognize this building, but for those of you who aren't aware, it is onboard Naval Station San Diego. HERE is an article from 2007 where the U.S. reportedly planned to spend $600,000 to modify the building's appearance. Unfortunately, HERE is an article from April of this year showing that no progress has been made and the original plans have been scrapped in exchange for a plan that will cost between $17 and $40 billion.

WOD:
(From SEALFit)
10 rounds (30 mins total) -
- Minute 1: 25 Pushups
- Minute 2: 10 Dead Hang Pullups
- Minute 3: 10 Front Squats (135#)

Post thoughts to comments.

Tuesday, 15 June 2010

Skill Work:

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

- Snatch - Heavy Single

Strength:

Bench Press (w/ Chains) - Set a new 5 Rep Max

WOD:

"Isabel"

For Time:

- 30 Reps, 135 lbs Snatch (Click for Video Demo - Also see THIS LINK to watch Josh Everett do this in record time!)

(Compare to 6 March 2009)

This one is supposed to be over quickly, so chose a weight that allows you to finish around 3-4 minutes. Just like "Grace," this is an "anyhow" workout. In other words, get the bar from the ground to overhead in one motion, any way possible: full squat snatch, power snatch, muscle snatch.

Post weights and time to comments.

Monday, 14 June 2010

I wonder who this guy works for...

Skill Work:

3 Position Clean (Mid-hang, Hang, Floor) - 65% x 3 sets

Clean & Jerk - 75% x 1 x 3

Strength:

Box Squat (w/ Bands) - Set a new 5 Rep Max

WOD:

For time:

- Run 400 meters

- 15 Clean and Jerk, 155 lbs

- Run 400 meters

Post weights and time to comments.

Are You a Survivalist?

Below is an excerpt from an article by Jack Spirko of The Survival Podcast.

The survivalist community is often perceived as a bunch of gloom and doom types sitting on a pile of MREs, ammunition and guns in some far out corner of the North West. Of course the survivalist is also typecast as expecting TEOTWAWKI (the end of the world as we know it) to occur any day now, in fact he is actually hoping for it. Honestly it is time for this stereotype to die a deserving death. Modern survivalists are many things but very few are actually concerned about the infamous black helicopters or FEMA Camps. Most instead are simply realists who understand that sometimes things do go wrong and it is better to be prepared than to expect someone else to solve your problems.

Read the rest of the article HERE.

How long will YOUR preps last? Post thoughts to comments.

Saturday, 12 June 2010

Marine Staff Sgt Daniel Hansen died February 14th, 2009 in Farah Providence, Afghanistan when an IED he was working on detonated. Daniel is survived by his mother Sheryll, his father Delbert, his younger sister Katie, and his twin brother Matthew (also a Marine).

Skill Work:
Muscle Snatch - Heavy Single; 90% (of heavy single x 1 x 3)
(Power Clean + 2 Front Squats + Split Jerk) 70% x 3 sets

Strength:
Shoulder Press (w/ Bands) - Set a new 3 Rep Max

WOD:
"Hansen"
Five rounds:
- 30 KB Swings, 2 pood (or 75 lbs DB)
- 30 Burpees
- 30 Glute-ham sit-ups
(Compare to 3 May 2009)

Post weights and time to comments.

Friday, 11 June 2010

Don't be like these guys...seriously.

Skill Work:
- 2 Position Snatch (Floor, Mid-thigh) - 60% x 3 sets
- Split Jerk - 80% x 2 x 2

Strength:
Sumo Deadlift (w/ Chains) - Set a new 3 Rep Max

WOD:
Two rounds for score of:
- Tabata Squats (8 sets of 20 sec work/10 sec rest)
- Muscle-up for four minutes
Rest precisely 3 minutes

No rest between finishing Tabata squats and muscle-ups. Multiply lowest squat count of all eight intervals by the number of muscle-ups completed in four minutes for each round.

Post weights and results to comments.

Wednesday, 9 June 2010

Skill Work:

Spend 30 minutes working on your "goat"

WOD:

5 Rounds for time:

- Run 400 meters

- 15 Snatches, 95 lbs

Post time to comments.

Tuesday, 8 June 2010

Skill Work:

- Overhead Squat - 75% x 2 x 2

- Snatch Balance - 75% x 3 x 2

- Snatch - 80% x 1 x 3

Strength:

Close Grip Bench Press - Set a new 3 Rep Max

WOD:

"Death by Pullup"

With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.

Use as many sets each minute as needed.

Post number of minutes completed to comments.

Monday, 7 June 2010

Skill Work:

Muscle Snatch - Heavy Single

Snatch Deadlift - 105% x 3 x 2

Strength:

Back Squat (w/ Chains) - Set a new 3 Rep Max

WOD:

South Central Regional, Event 4

For time:

10 Muscle-ups

15 Handstand push-ups

20 pound Squat clean, 155 lbs

Run 550 meters

Post weights and time to comments.

Rest Day

When was the last time you checked your home for fire hazards? I'm not just talking about changing the batteries in the smoke detector. This video shows how badly things can get...and quickly.

Post thoughts to comments.

Saturday, 5 June 2010

Fast roping onto a rooftop

Skill Work:
- [2 Position Snatch (Above Knee, Floor) + 1 Overhead Squat] - 70% of Snatch 1RM x 3 Sets
- Clean Pull - 105% x 2 x 2

Strength:
Shoulder Press (w/ Bands) - Set a new 5 Rep Max

WOD:
"J.T." (Click to watch a Video Demo)
21-15-9
- Handstand Push-ups
- Ring Dips
- Push-ups

Post weights and time to comments.

Friday, 4 June 2010

A member of the US Army International Security Assistance Force in Afghanistan.

Skill Work:

- Snatch Pull - 105 x 2 x 3

- 2 Position Clean (Floor, Mid-Hang) - 70% x 3 Sets

Strength:

Sumo Deadlift (w/ Chains) - Set a new 5 Rep Max

WOD:

Five rounds for time of:

- 21 Thrusters, 75 lbs

- 42 Double-Unders

Post weights and time to comments.

Rest Day

Let the first 8 second clip play, then when you're in the playlist, select the video from May 26 about oil spills in the top left corner.
Sorry about the wierdness of getting the video to play...it's MSNBC, what do you expect. But it's 8 minutes of your day well spent

Post thoughts to comments.

Wednesday, 2 June 2010

The team responds after seeing "Eva" on the whiteboard...

Skill Work:
- Spend 30 minutes working on your "goat"
- Read one article from the CrossFit Journal from 2006

WOD:
"Eva"
5 Rounds for Time:
- Run 800 meters
- 30 KB swings, 2 pood (or 75 lbs DB)
- 30 Pull-ups
(Compare to 16 December 2009)

Post time to comments.