Wednesday, February 25, 2009

Rest day.

"Few things are set in stone, except that you have to squat or you are a pussy"-Mark Rippetoe
"You'd be great at the dead lift/squat, except for those gay ass shoes."-Mark Rippetoe

Tuesday, February 24, 2009

OIT Rugby Vs. Willamette U. in Salem, OIT won

OIT scrum.
Yes, our scrum half is Napoleon Dynamite (actually it's Zach Brown freshman at OIT.)
OIT line out
Open field play

Wednesday 2/25/09

For time:
Run 400 meters
115 pound Push press, 21 reps
Run 400 meters
115 pound Push press, 18 reps
Run 400 meters
115 pound Push press, 15 reps
Run 400 meters
115 pound Push press, 12 reps

Tuesday 2/24/09

Front squat 3-3-3-3-3 reps

Sunday, February 22, 2009

Monday 9/23/09 WOD

Complete three rounds for time of:
40 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Rest day.

Saturday, February 21, 2009

Saturday WOD:
For time:50 Ring DipsRun 400 meters50 Push-upsRun 400 meters50 Handstand push-upsRun 400 meters
Push-ups are honest push-ups. Handstand push-ups are "nose to floor".

Check out the video (compliments of Spike Lewis) for a possible "Pukie" sighting and Jake falling off a box, shouldn't be funny, but it is.

Friday, February 20, 2009

Read this letter to Robb Wolf.
Friday 2/20/09
With a continous running clock do one pull up the first minute. Two pull ups the second minute. Three pull ups the third minute.........and so on....... until you reach failure within the minute time frame.

Then do the same minute workout with push ups.

Good luck.
Thursday 2/19/09
7 sets of 1 Squat Cleans

Wednesday, February 18, 2009

As posted by Scott: Today's WOD.......complete as many rounds in 20 minutes: virtual sweeping (right to left then left to right = 1 round) along front of building.
Warm-up: shoe tying and outfit configuration.


Last night the gym stereo died. Does anyone have an old home system they are willing to part with?

Call Peter at 331-9083.


Rest day.

An awsome photo from the CrossFit main page, of Crossfitter Staff Sergeant Cody of Emergent Fitness, 19th Special Forces Group, Afghanistan.

Tuesday, February 17, 2009

The question of the day is: Where were Scott and Lewis? An extensive search was conducted in the gym and surrounding areas, but we were unable to locate the two ZCS engineers.

The reason we are concerned is the fact that they gave Jake so much crap about not doing burpees (yea..... burpees!) Knowing Scott and Lewis would only give someone crap if they would be at the gym themselves, gave us cause for great concern.

If anyone sees Scott or Lewis please call us and let us know if they are okay. I've already contacted the local ER and have contacted 911.

Everyone else seemed to have fun this morning. Sub 50-45# SHDL's for the row.

Scott and Lewis if you two read this, the rugby team will be doing this same WOD tonight at 7pm and tomorrow is an off day.

Saturday, February 14, 2009

Rest day.

Friday, February 13, 2009

Friday's W.O.D.:
45 Double unders
45 135 # Full squat cleans
45 Ring dips
45 Double unders

Thursday, February 12, 2009

Thursday, 2/12/09
CrossFit warm up
7 sets of 1 deadlift.

Wednesday, February 11, 2009

5k and 10k run map. Click on map for detail.
Not the "tighty whity" shot but a good one of Jake doing air squats.

Scott after posting a new PR of 17+ rounds of Cindy.

"Cindy" morning crew


The OIT Rugby team in the middle of "Cindy."

Tuesday, February 10, 2009

Off day, relax.

Monday, February 9, 2009

Max # of rounds in 20 minutes of:
250m row (sub-250m run)
21-95# SDHP
15 Pull ups

Sunday, February 8, 2009

Dave and Jolene Knight, both home on leave from the U.S Army, doing lunges in the snow.

The owners

Jake Juhl, Jason Westfall and Peter York. The thing in the back ground is "The Gimp." What we do with the gimp is our business. I'll bet we have the biggest flag in all of CrossFit. Can anyone challenge our size?

Defender's Creed
Author Unknown
I accept and understand that human predators exist. Criminal or terrorist, they take advantage of our civilized society to prey upon the weak. They represent evil and must be confronted and defeated.
I believe that self-defense is a moral imperative, and that illegitimate force and illegal violence must be met with righteous indignation and superior violence.
I will not rely on others for the security of myself, my family and my community.
I proudly proclaim that I run with a like-minded pack. I do not amble through life with the mind-numbed herd.
I will train with my chosen weapons, maintain them and carry them in a condition of readiness at all times.
I will be mentally prepared and physically equipped to effectively respond to an attack or emergency.
I will constantly test myself against realistic standards to discover my strengths and weaknesses. I will turn weakness into strength.
I will seek to learn new skills and techniques, and then teach what I have learned to other members of the pack.
Be it with firearm or blade, empty hand or blunt object, I will hit my enemies hard, fast and true.
I will live a quiet and unobtrusive life, but I will develop and retain the capacity for swift and decisive violence.
I recognize that I am the modern equivalent of the traditional Minuteman, and that I may be called to service at any time against heavily armed enemies. I will respond effectively.
I accept that I am a pariah among some of my countrymen, and a quaint anachronism to others. I will not hold their ignorance against them.
I will win, or die trying.
I swear this creed before God, my family and my fellow citizens.