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