Monsoor

What's the deal with that Monsoor guy? -- Roger that with everything.

Monsoor:

3 rounds for time:
10 x BW Bench Press
15 x 135lb clean
20 x Dips
40 x 24" box jumps
60 x 53lb KB swings
80 x Air Squats
100 x Sit-ups


7-25-08 Monsoor:
Tom: 48:11
Jake: 48:47
Naylor: Ankle/Back Injury
Berb: Not Attempted
Homer: Not Attempted

Petty Officer Second Class (SEAL) Michael A. Monsoor will receive the Medal of Honor posthumously in a ceremony at the White House April 8, 2008. He will receive the award for his actions in Ar Ramadi, Iraq on Sept. 29, 2006. On that day, Monsoor was part of a sniper overwatch security position with three other SEALs and eight Iraqi Army (IA) soldiers. An insurgent closed in and threw a fragmentation grenade into the overwatch position. The grenade hit Monsoor in the chest before falling to the ground. Positioned next to the single exit, Monsoor was the only one who could have escaped harm. Instead, he dropped onto the grenade to shield the others from the blast. Monsoor died approximately 30 minutes later from wounds sustained from the blast. Because of Petty Officer Monsoor’s actions, he saved the lives of his 3 teammates and the IA soldiers. Monsoor also received the Silver Star for his actions during the same deployment in May 2006, when he exposed himself to heavy enemy fire to rescue and treat an injured teammate.

WOD 12/30/08

50 double unders/10 chest to bar pullups
40 double unders/8 chest to bar pullups
30 double unders/6 chest to bar pullups
20 double unders/4 chest to bar pullups
10 double unders/2 chest to bar pullups

WOD 12-29-08

5x 155# Thruster
15x Swing 53#
3 rounds for time.

WOD 12-27-08

Find push press max.

Then
500 x 53# kettlebell snatch. - 250 each arm
not timed, take as long as needed

Games WOD

5 rounds:
5 x 275# Deadlift
10 x Burpee

Ignorance and Want

30 rounds:
5 chest to bar pullups
75 foot bag carry 50#
75 foot sprint back



"They are hidden, but they are there"
-The Ghost of Christmas Present

The Smeller's The Feller

10-8-6-4-2
CTB Pullups, 115# squat clean

2009 Goals

Yes, it's that time of year. With the new year fast approaching I'm soliciting goals (either group or individual) that we'll post on the side of the blog and track throughout the year. Post as few or as many as you like...

Post them to the comments and I'll add them into one bigger one by 01/01/2009

The Ewok - Monday 12/22/08

60 x pushup
30 x 95# push press
15 x knees to elbers
30 x 95# bench press
15 x knees to elbows
30 x 95# push press
60 x pushup

Oscar

100x115# Thruster

Rest Day

Nothing doing today, Thursday 12/18/08

Naylor

10 Rounds
10x165# Deadlift
20x Pushup

CJ

Clean and Jerk 1x1x1x1x1

Clean 1x1x1

The Ten Commandments of Lifting

1. Use whole body lifts, rarely isolate a muscle.
2. Constantly strive for more weight on the bar and move it faster.
3. The best anabolic is water.
4. Are you willing to eat raw eggs or raw milk? If not don't ask me anything about nutrition.
5. If you smoke, don't wear your seatbelt, eat hydrogenated oils or eat McDonalds please don't tell me the quick lifts are dangerous.
6. Go heavy, go hard.
7. Keep it simple. Less is more.
8. You have to put the bar over your head.
9. Put the bar on the floor and pick it up a bunch of different ways.
10. Know and love the roots of your sport

Taken from Danjohn.org. Modified by the Ant.

Zazzumblob

50x95# squat clean to thruster.

Henry

WOD Saturday 12/13/08 - A wod worthy of the name.
5 rounds:
25 ohs @ 85#, 50 double unders
20 ohs @ 95#, 40 double unders
15 ohs @ 105#, 30 double unders
10 ohs @ 115#, 20 double unders
5 ohs @ 125#, 10 double unders

post time to comments

another cheesy photo update

my brother took a pic with his iphone after we did Tabata Something Else on Monday...i got wicked light headed after i flexed! LOL

you guys need to post some pics up!

WOD 12/12/08

3 rounds:
50 x Squat
30 x pullups
10 x 135# hang power clean

Post time to comments

Rest Day

Thursday 12/11/08

A Walk in the Park

Wednesday 12/10/08
50 ring pushups
30 x 185# deadlift
50 situps
30 x 185# deadlift
50 ring pushups

Post time to comments

One man's tabata is another man's........

Tuesday 12/9/08 WOD

Warm up:
3 rounds
10 hspu
5 70# kb snatch each arm
10 45# ohs

Main Course:
Your choice tabata

Post tabata choice and total reps to comments.

I Love My Knees - Monday's WOD

100 squats
2 muscleups or 6 pullups
80 squats
4 muscleups or 12 pullups
60 squats
6 muscleups or 18 pullups
40 squats
8 muscleups or 24 pullups
20 squats
10 muscleups or 30 pullups
Post time to comments.

Tom's version:
10xohs @95#
30 pullups
8xohs @115#
24 pullups
6xohs @135
18 pullups
4xohs @155
12 pullups
2xohs @ 185
6 pullups

Simple Home Remedies

1. AVOID CUTTING YOURSELF WHEN SLICING VEGETABLES BY GETTING SOMEONE
ELSE TO HOLD THE VEGETABLES WHILE YOU CHOP.

2. AVOID ARGUMENTS WITH THE FEMALES ABOUT LIFTING THE TOILET SEAT BY
USING THE SINK.

3. FOR HIGH BLOOD PRESSURE SUFFERERS ~ SIMPLY CUT YOURSELF AND BLEED
FOR A FEW MINUTES, THUS REDUCING THE PRESSURE ON YOUR VEINS. REMEMBER TO USE A
TIMER.

4. A MOUSE TRAP PLACED ON TOP OF YOUR ALARM CLOCK WILL PREVENT YOU FROM
ROLLING OVER AND GOING BACK TO SLEEP AFTER YOU HIT THE SNOOZE BUTTON.

5. IF YOU HAVE A BAD COUGH, TAKE A LARGE DOSE OF LAXATIVES. THEN YOU'LL
BE AFRAID TO COUGH.

6. YOU ONLY NEED TWO TOOLS IN LIFE - WD-40 AND DUCT TAPE. IF IT DOESN'T
MOVE AND SHOULD, USE THE WD-40. IF IT SHOULDN'T MOVE AND DOES, USE THE DUCT
TAPE.

7. IF YOU CAN'T FIX IT WITH A HAMMER, YOU'VE GOT AN ELECTRICAL PROBLEM.

Perspective - Saturday's WOD

10-9-8-7-6-5-4-3-2-1
chest to bar pullups
95# Squat Clean

Michael----Butt Cold Winter Version- Friday's WOD

3 rounds for time:
50 double unders or 100 single unders
50 situps
50 back extensions


Post time to comments.

Rest Well Young 'Uns.

Thursday-Rest Day.

Brendan

Wednesday's WOD

15-12-9-6-3
115# Sumo Deadlift High Pull
115# Push Press


We did this back on June 30th

Naylor did the first round in 30 seconds flat on his way to a world record, then he had back cramping forcing a stop
Jake: 8:39
Tom: 8:48
Berb: 12:02
Brendan hit 2:32 on this wod.......

Good Luck!!

OHS on Tuesday

100 x OHS @ .45 bodyweight

Monday's wod - Uncle Fester

21-15-9
115# push press, knees to elbows

Saturday's WOD "Norman"

Norman- For time:
45 x double under
45 x 135# squat clean
45 x ring dip
45 x double under

Post WOD: Watch "A River Runs Through It"
Eventually, all things merge into one, and a river runs through it. The river was cut by the world's great flood and runs over rocks from the basement of time. On some of the rocks are timeless raindrops. Under the rocks are the words, and some of the words are theirs. I am haunted by waters.

We held in common one major theory about street-fighting - if it looks like a fight is coming, get in the first punch. We both thought that most dudes aren't so tough as they talk - even dudes who look as well as talk tough. If suddenly they feel a few teeth loose, they will rub their rubs, look at the blood on their hands, and offer to buy a drink for the house. "But even if they still feel like fighting," as my brother said, "you are one big punch ahead when the fight starts."
There is just one trouble with this theory - it is only statistically true. Every once in a while you run into some guy who likes to fight as much as you do and is better at it. If you start off by loosening a few of his teeth he may try to kill you.

All there is to thinking is seeing something noticeable which makes you see something you weren't noticing which makes you see something that isn't even visible

Now nearly all those I loved and did not understand when I was young are dead, but I still reach out to them. Of course, now I am too old to be much of a fisherman, and now of course I usually fish the big waters alone, although some friends think I shouldn't. Like many fly fishermen in western Montana where the summer days are almost Arctic in length, I often do not start fishing until the cool of the evening. Then in the Arctic half-light of the canyon, all existence fades to a being with my soul and memories and the sounds of the Big Blackfoot River and a four-count rhythm and the hope that a fish will rise.

Naylor on Friday

Yes, it is true. The classic WOD returns. There are 2 parts to this story:

1)Do one set of max pullups

Then Main Course

Naylor:
10 rounds for time:
10 x 135# deadlift
20 x pushup

Thursday's WOD-Turkey Bowl

Play in the yearly Turkey Bowl or take the day off.

Wednesday's WOD: Helen

Set a PR today boys!

3 rounds for time:
400 meter run
21 swings x 53#
12 pullups

Tuesday's wod-Weighted Pullups

2x2x2x2x2x2x2x2x2x2

as much weight as you can do in 2 reps!!!!!

Grindy

10x135#CJ
5 rounds Cindy
10x135#CJ
5 rounds Cindy
10x135#CJ

For Time!!!!

Saturday - 11222008

"MOT"

5 rounds for time
5 x Pullups
5 x BW Bench
5 x 1.5BW Deadlift

The WOD for the crazies. Gotta love MOT.

Friday - 11212008

STRENGTH WOD

5 x 1 REP MAX Deadlifts;
5 x 3 REP MAX OHS;
5 x 5 REP MAX Bench Press;


Do all 3, do 2 or just pick one. You choose.

Thursday - Rest Day

Ponder (post thoughts to message board):

(1) "The move to take the capital the citizens have saved will be disguised as a means of alleviating the needs of the poor, or equalizing the burdens of government, of sharing the wealth. When that comes, the conquest of citizens will be complete; tyranny will be enthroned till liberty is again brought back across many bloody fields of battle. Thus will history again repeat itself." - J. Reuben Clark.

(2) "Should I keep back my opinions at such a time, through fear of giving offense, I should consider myself as guilty of treason towards my country, and of an act of disloyalty toward the Majesty of Heaven ... Is life so dear, or peace so sweet, as to be purchased at the price of chains and slavery? Forbid it, Almighty God! I know not what course others may take; but as for me, give me liberty or give me death." - Patrick Henry

(3) "Our civilization and our people are seemingly afraid to be revolutionary. We are too "broadminded" to challenge what we do not believe in. We are afraid of being intolerant - uncouth - ungentlemanly. We have become lukewarm in our beliefs ... This is a sad commentary on a civilization which has given to mankind the greatest achievements and progress ever known. But it is even a sadder commentary on those of us who call ourselves Christians, who thus betray the ideals given to us by the Son of God himself." - Ezra Taft Benson

(4) "Any Christian constitutionalist who retreats from this battle [establishment and preservation of freedom] jeopardizes his life here and hereafter. Seldom has so much responsibility hung on so few so heavily ... The cause of freedom is a most basic part of our religion. Our position on freedom helped get us to this earth and it can make a difference whether we get back home or not." - Ezra Taft Benson

Wednesday - 11192009

"Affliction"

2 Rounds For Time:
400m Run
200m Farmer's Walk @ 0.5BW (break it up however you want so long as you carry 0.5BW)
10 K2E
20 Dips
30 KB Swings (weight = your choice)

Tuesday 11182008

"Simple Man"

3 Rounds For Time:
5 x 155lb CJ
10 x Knee-to-Elbow
15 x 70lb KB Swing (15 each arm)

"Take your time... don't live too fast,
Troubles will come and they will pass.
Go find a woman and you'll find love,
And don't forget son,
There is someone up above.

"And be a simple kind of man.
Be something you love and understand.
Be a simple kind of man.

"Forget your lust for the rich mans gold
All that you need is in your soul,
And you can do this if you try.
All that I want for you my son,
Is to be satisfied."

Monday - 11172008

"Embrace the Suck"

Max round in 20 minutes of:

5 Push Press(95lb)
7 Hang Power Clean (95lb)
10 Sumo Dead Lift High Pull (95lb)

Saturday - 11152008

Deck of Cards,
Round 2:
Hearts = Sit-ups
Spades = Knee-to-Elbow
Diamonds = 4 count flutter kicks
Clubs = L-sit pull-ups
Jokers = sprint 400 meters

Notes:
Have fun! Move as fast as possible through the decks. Jack = 11, Queen = 12, King = 13. Ace = 15. Post your time for each deck.

Friday - 11132008

Friday -

"Double Deck"

Deck of cards for time - do number on card of:

Round 1:
Hearts = Pull-ups
Spades = Ring Dips
Diamonds = Kettlebell Swing @ 70lb (each arm must do the number)
Clubs = DL @ 225lbs
Jokers = 20 x 135lb Push-Press

Notes:
Have fun! Move as fast as possible through the decks. Jack = 11, Queen = 12, King = 13. Ace = 15. Post your time for each deck.

Wednesday - 11122008

Warm-up: Max push-up in 2 minutes. Max situps in 2 minutes, max dead hang pull-up in 2 minutes, then:

5 rounds of:

Max Bodyweight Bench Press in 1 minute
Rest 1 minute
Max Pull ups in 1 minute
Rest 1 minute

Notes:
You can do multiple sets within the minute.

Tuesday 11112008

Sand Bag Hell

2 Rounds for Time:
(1) run 800m w/ 75lb Sandbag
(2) 20 Sandbag Clean & Jerks

Monday - 11102008

OPT vs Freddy

7 rounds for time of:
10 SDHP - 95#
10 Ring dips

11082008

I'm finally back in action, following what felt like a debilitating cold. I went a good 2 days with a serious headache and barely being able to think, let alone concentrate on anything. Brutal.

Here's our punishment:

"East Wind"

400m Farmer's Walk (53 + 70lb KBs)

then...5 rounds of:
5 Deadlift @ BW x 1.25
10 Push press @ 115lbs
15 Kettlebell Swings @ 70lbs

then...conclude with one more:
400m Farmer's Walk (53 + 70lb KBs)

“Yet the individual is handicapped by coming face to face with a conspiracy so monstrous he cannot believe it exists. The American mind simply has not come to a realization of the evil which has been introduced into our midst. It rejects even the assumption that human creatures could espouse a philosophy which must ultimately destroy all that is good and decent.”
- J. Edgar Hoover, FBI Director

“The real menace of our republic is the invisible government which, like a giant octopus, sprawls its slimy length over our city, state and nation. At the head is a small groups of banking houses generally referred to as ‘international bankers.’ This little coterie of powerful international bankers virtually run our government for their own selfish ends.”
- John F. Hylan, NYC Mayor (1922)

“Brethren, let us think about that, because I say unto you with all the soberness I can, that we stand in danger of losing our liberties, and that once lost, only blood will bring them back; and once lost, we of this Church will, in order to keep the Church going forward, have more sacrifices to make and more persecutions to endure than we have yet known, heavy as our sacrifices and grievous as our persecutions of the past have been.”
- J. Reuben Clark

11072008

"300"

25 Pull ups
50 Deadlift (135lbs)
50 Push ups
50 Box Jumps (20" box)
50 Knees to Elbows
50 Kettlebell Swings (50lbs)
25 Pull ups

11052008

Deadlift: 5x5

11042008

"Screwed"

For time:
50 Kettle bell swing 45#
2 Hand stand push up
40 Kettle bell swing
4 Hand stand push up
30 Kettle bell swing
8 Hand stand push up
20 Kettle bell swing
16 Hand stand push up
10 Kettle bell swing

Screwed. Because, no matter what, we're getting the screws put to us.

"The American people will never knowingly adopt Socialism, but under the name of 'liberalism', they will adopt every fragment of the Socialist program until one day America will be a Socialist nation without knowing it happened."
- Norman M. Thomas, 1948 (leader of the Socialist party, founder of the ACLU).

"The aim and purpose...was then and is now world socialism, which communism seeks to achieve through revolution and which socialists seek to achieve through evolution."
- Ezra Taft Benson, 1961.

"We call upon all Church members completely to eschew Communism. The safety of our divinely inspired Constitutional government and the welfare of our Church imperatively demand that Communism shall have no place in America."
- (Signed: Heber J. Grant, J. Reuben Clark, Jr., David O. McKay, The First Presidency, in Deseret News, 3 July 1936)

11032008

"Elizabeth"

21-15-9
135lb Clean
Ring Dips

Saturday's WOD -- Challenge: 'Jake '

It's hard to beat a person who never gives up. --Babe Ruth.

A lot of people run a race to see who is the fastest, I run a race to see who has the most guts, who can punish himself into an exhausting pace, and then at the end punish himself even more. --Steve Prefontaine

What's the deal with that Monsoor guy? Roger that with everything.


We have a Naylor named wod that consists of 10 rounds of 15x135#deadlift and 20 pushups. We have a Tommy named wod consisting of AMRAP in 20 minutes of 10 x OHS and 20 abmat situps. I am now self naming a wod to add myself to the list. To concluce my 3 week wod reign I'm finishing off with a wod utilizing 3 of my favorite movements. Please note that toe touching in the knees to elbows is not allowed.

21 x 135# Thruster
21 x Knees to Elbows
63 x Double Unders
15 x 135# Thruster
15 x Knees to Elbows
45 x Double Unders
9 x 135# Thruster
9 x Knees to Elbows
27 x Double Unders

Post time to comments, there is no cutoff as wod must be finished completely even if it takes 2 hours. It may take me that long to finish.

Pick'em- Friday's WOD

It's your choice today. Oh, and I should mention that this pick'em does not involve raw eggs.

Option #1) 30 Muscleups for time.

Option #2)Complete 5 cycles for time of:
3 x 135/85 lb. Clean and Jerk, and
2 rounds of Cindy:
(5 Pull-Ups, 10 Push-ups, 15 Squats)

Post WOD and time to comments.

Rest Day

Take it easy today or make up a missed wod. Just don't jump off a cliff. Be prepared for a couple of rugged ones Friday and Saturday. I hope to send you away from my wod creation reign with some nice soreness.

Post activities to comments.

Kettle Bell Snatch

Here is something that I pulled off of Crossfit at lunch. Hopefully it gives some tips on the snatch. I sure could use this as well as a refresher. When I first started using KB's I learned the technique, and the pain and bruising went away. But over time, my method has gotten lazy.

Battered Forearm Syndrome
Tom had some old gym socks with the foot part cut off for anyone that wanted to enjoy that experience (he insisted they were clean) and showed us the wraps the gireveks use in competition. For the wildly reckless or incredibly tender, football type soft forearm pads can be used to soften the blow until the proper clean technique is mastered. It is a good idea to start with some sort of padding in order to not scare away new people who decide that kettlebell lifting causes forearm pain and injury and is to be avoided. In addition to going around the corner rather than over the top with both the snatch and the clean, it is important to absorb the shock with the legs. Don’t just let the bell, especially a heavy one, just fall onto your arm and certainly don’t stand up into the descent, instead absorb the shock with a slight knee bend just as the kettlebell lands. This becomes less and less necessary as the hitch hike hand rotation is mastered because the bell never really falls on you.

The Competition Kettlebell Swing Snatch
Jim Trench, RKC
Jim Trench, RKC won the 1st Tactical Strength Challenge, Ready to Defend! Division, held in Philadelphia, Pennsylvania. He is based out of Stamford, Connecticut where he trains clients one on one, in small groups, visits local gyms to promote KB’s sharing the value of the KB and holds private workshops for the trainers of these facilities in the proper use of the KB. He is currently enrolled in the CFA program in association with AIMR a recognized standard for ethical behavior and advises small businesses in the fitness industry via business plans, budgets, and marketing for market share. Contact Jim at JimTrench@infinite-knd.com

I picked up my first KB in February of 02 and started doing swings, cleans, and snatches. The cleans and snatches punished my forearms for a couple of weeks, and then it just clicked. The unnecessary pain I induced on my forearm stopped. No bang, no pain, it felt…pure. From that day on I never had a problem snatching any Kettlebell, including the bulldog. I did not execute my first swing snatch until the RKC Certification in September. At the certification Jeff Martone led us in a post lunch “warm up” on the final day of the certification. He did 30 snatches each arm quick jog, then 20 quick jog, and finally 10 and in the process created a new reality for me. It wasn’t that he did 30 that was impressive…but the fact that it looked like he was just getting started.

I am a trainer, my condition level sets the standard for what I expect out of the people that I train. I was in the low 20’s when he got to 30. Expectations I have for my clients never exceed my own expectations. My expectations rose. During the course Jeff said train smart not hard. This went against my philosophy in the sense of priorities, my focus is always go and keep going hard, fatigue to me, in part, is a matter of focus, technique suffers because I lose the focus to see through the fatigue, I had lost touch with the in part and made it a big part. So I had to take a step back and see how I was going. I mean, come on, the guy’s cranking snatches out like there nothing, so I contemplated the
statement…and started to critique optimal form and how proper technique equated to maximum endurance, i.e. high repetitions.

EXECUTION
• When indoors I always perform my Kettlebell exercises barefoot. Outdoors the same, weather permitting.
• Always respect the KB and the potential damage it can inflict upon you through lack of focus, awareness, and/or fatigue.
• Pick your KB up with tension in your abs to protect your back.
• Your stance must be wide enough to let the kettlebell safely pass without hitting your knees, otherwise it should be close to your comfortable stance for a maximal jump.
• The foot position should be comfortable. The knees must track your feet.
• Throughout the exercise your back must remain FLAT. THAT DOES NOT MEAN UPRIGHT. In order to keep your shins near vertical you will have to fold over at you hips while keeping your back FLAT.
• From the standing position, abs tensed, initiate the swing portion by pulling your hips back and swinging the Kettlebell through your legs attempting to maintain near vertical shins. The bell should swing somewhere between your knees and upper thigh. This is body type justified. You must find the optimal position.
• Important: efficient, controlled, power breathing. Match the breath with the exertion.
• This step is critical for success: The Swing Factor gives you momentum and loading power, the goal is to fully utilize this factor. No wasted energy. If you go too far out with the KB energy dissipates outward not upward as it should. Go too tight and you are depriving yourself of the Swing Factor. This is body type justified. You must find the optimal position.
• In this step your weight transfer goes from your heels towards your toes, your hips explode forward and up, this is not done passively but very Aggressively, and the KB is going up.
• Visualize a line moving along the centerline of your body, and always keep your energy and focus on keeping the inside of the KB along that line
• On the ascension your elbow is somewhere between 150 and 170 degrees. This is to allow for the punch out that is required at the top of the motion for a smooth landing.
• As the KB reaches the zone between your neck and your eyes, full lock out your knees and maximally contract your glutes for best explosion. If done on the 2nd floor, the force with which you drive into the ground should shake the floor and any objects in the vicinity.
• If this step is done correctly the KB should feel extremely light to weightless through this portion.
• As the KB enters eye level manipulation begins. As you are flicking your wrist execute the punch out to elbow lockout. If done properly you will know it. The flick of your wrist is a very subtle move. Your wrist should end up in the neutral position, straight line between knuckles and elbow.
• From the top position, weight on your heels, AGGRESSIVELY flick the KB back over your wrist, pulling hips back, keeping the shins as vertical as possible. Where the grip should be on the handle is body type specific. I personally have long fingers and like to catch it on my fingers for the descent.
• Same factors must be considered as on the way up. The deeper you can squat down, keeping your shins near vertical, good balance and a strong base, the longer you will go.
• Mental checklist: field of vision, hip initiation, weight on heels, back flat, one fluid motion, explode, and ENJOY!!!

http://www.crossfit.com/cf-info/KBsforCrossFitters.pdf

'Thomasina'

Yes, this is Tom in his tighty whities.

2 rounds of:
15 Pushups
15 Situps
15 Squats
15 knees to elbows
2 turkish getups
For time

Then the main course:
2 x Weighted pullup ladder
Use whatever weight you feel like using.

Post totals and weight used to comments.

'Marvin'

Primitive WOD, no equipment needed.

200 squats
200 pushups
50 un-anchored situps

Partition squats, pushups, situps as needed

Challenge!!! 'The Green Lantern'

The Lantern in his hand really is a kettlebell.

2 rounds:
10 x 70# kb snatches
100m x 70#kb waiter walk
100m farmers walk 70/53#kb
post time to comments.

then as a grand finalle:

70# swing tabata.
8 rounds of 20 seconds on 10 seconds off.
Post total reps to comments

The Funkmaster - CHALLENGE!*!*!*!*!*!*!*!*!*!*!*!*!*!*

This is the Funkmaster. It's a version of the 3 bars of death.
10-9-8-7-6-5-4-3-2-1
135# Push Press
Bodyweight + 25# Bench Press
1.5 x Bodyweight Deadlift

For Time Baby!!!!!!

'Bill'

400m Farmers Walk-70/53#kb
30 Pullups
50 Jumping Squats
70 Pushups
400m Waiter Walk-53#kb
30 Pullups
50 Jumping Squats
70 Pushups

Notes: Partition pullups, jumping squats and pushups as needed. Change arms in the waiter walk as needed.

"Fred"

-Only one way out, only one movement.

-100 knees to elbows

"Don't forget that the best gold is at the bottom of a barrel of crap"
-Randy Paulson

"Ray" or "Homer and Bizarro Homer"

Wednesday's WOD:

Ray:
5x 275# Deadlift
10x HSPU
Rest 5 minutes between sets.

or "Homer and Bizarro Homer"
10 rounds:
12 Burpees
12 Pullups
Post time to comments.

This is an either/or day, you pick your wod. I know many of you want some fast paced metcon, where I want something strength building. Ray is not for time, it's just for completion.

Big AL

Don't be afraid of this one, it's not as bad as it looks.

Tuesday's WOD "Big AL"
Low rep with rests.

5 rounds:
6x175# back squat
6x250# weighted pullups
Post time for each round.

Notes:
1)Round timing notes: Begin Each round on the 6 minute mark at follows:
1st round begins at 0:00,
2nd round begins at 6:00,
3rd round begins at 12:00,
4th round begins at 18:00,
5th round begins at 24:00

2)Squat notes: Hip socket must get below knee to be counted as a repetition.
Get some DEPTH!!! It not understanding proper depth watch: http://de.youtube.com/watch?v=k45YlFHn6xs

3)Pullup notes: Subtract your body weight from 250# to determine how much weight you add to the pullups. Examples as follows:
250#-165# body weight = 85# weighted pullup
250#-200# bw = 50# weighted pullup
250#-210# bw = 40# weighted pullup
250#-225# bw = 25# weighted pullup

4)Scoring notes: Record times per round and add up the total working time for the final score.

"Little Mookie"

Monday's WOD:
4x115# Thrusters
6x115# Power Cleans
15 Second L-Sit Hold

As many rounds as possible in 20 minutes.

Notes. The L-sit holds can be broken down into smaller sets. If it takes 3x5 second attempts, that works. Do whatever it takes to keep yourself up for 15 seconds total.

Saturday's WOD "Reggie"

Do you ever feel like nobody understands? Don't go crazy like this dude and talk to statues. Just do your daily wod and you'll feel better. Who needs medicine when you have crossfit?

Reggie:
5 rounds for time
5x255#deadlift
5x muscle up
10x ghd situps

Substitutions: 10 chest to bar pullups or regular pullups for muscle ups, regular situps for ghd situps. Just Challenge yourself as much as possible!!!! Also, consider increasing deadlifts. 255# is 80% of my max deadlift, you may want to hit 80% of your max. Remember, I'm the weakest deadlifter here.

Friday's WOD "We Are Brutha's"

Snatch 1-1-1-1-1-1-1
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After snatch routine do a tabata of your choice. Choose pushup, situp, squat, pullup, swing, running or any other movement you think that you need work on. I will be doing a squat tabata as my legs need major work. Post what tabata was performed as well as the reps per set.

WOD "Naylors Alley"

I changed the title because I realized that I would be causing B A to cuss in his head again. The title "naylors alley" is because this is one of these wods that is easy for him and is completely hard for the rest of us, me especially.


This kind of heat is what my legs and back feel like after completion of this wod.


7 rounds for time:
3x155#squat cleans
25x sit ups or 10x knees to elbows or 10x ghd sit ups you pick

wednesday's wod

foundation time baby.



warm up:
6 turkish getups with 70#kb or 10 turkish getups w/53#kb

good old deadlifts.
5x3
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"everybody want to be a bodybuilder, but nobody want to lift this heavy @*$ weight."
-Ronnie Coleman.