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.
Wednesday, December 31, 2008
Monsoor
Tuesday, December 30, 2008
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
Monday, December 29, 2008
Saturday, December 27, 2008
WOD 12-27-08
Find push press max.
Then
500 x 53# kettlebell snatch. - 250 each arm
not timed, take as long as needed
Friday, December 26, 2008
Thursday, December 25, 2008
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
Wednesday, December 24, 2008
Tuesday, December 23, 2008
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
Monday, December 22, 2008
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
Friday, December 19, 2008
Thursday, December 18, 2008
Wednesday, December 17, 2008
Tuesday, December 16, 2008
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.
Monday, December 15, 2008
Saturday, December 13, 2008
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
Friday, December 12, 2008
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!
Thursday, December 11, 2008
Tuesday, December 9, 2008
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
Monday, December 8, 2008
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
Sunday, December 7, 2008
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.
Friday, December 5, 2008
Thursday, December 4, 2008
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.
Wednesday, December 3, 2008
Tuesday, December 2, 2008
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!!
