Monday, March 29, 2010


For time:

15 Power Snatches 135 lbs
30 Box Jumps 24"
10 Power Snatches 135 lbs
20 Box Jumps 24"
5 Power Snatches 135 lbs
10 Box Jumps 24"

Sunday, March 28, 2010

03/31/10-Wednesday-REST DAY


For time:

150 Push Ups

*Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately sprint 40 yards. Once the penalty is completed continue with the push ups.
*You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted and a 40 yard sprint must be completed.

Friday, March 26, 2010


The Burgner Warm up-ten rounds,
The Burgner Warm up Video-Watch this!

Snatch 1-1-1-1-1-1-1 reps


10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

Funny video, but really scary. This is how some people actually think, "I have my rights, but your rights don't matter."
Click on the link below.
Link: Marine Corps recruiting in Berkeley, California.

Semper Fi!

Tuesday, March 23, 2010

03/27/10-Saturday REST DAY

Remember the 5 week Paleo #2 starts on Sunday.

-Photos-on Sunday.
-Lecture by Katy-on Sunday.
-Web site (food log) information-will be explained on Sunday.


For time:
Row 1K
40 pound Dumbbell snatch, 50 reps (one left, one right. 25 per arm.......)
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps
These are one-arm squat snatches, alternating arms.


Three rounds for time of:

275 pound Deadlift, 10 reps
50 Double-unders

Thursday, March 18, 2010


With a continuously running clock, do one pull-up, one handstand push-up and one burpee the first minute, two pull-ups and two handstand push-ups the second minute, three pull-ups and three handstand push-ups the third minute... continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.
Post number of minutes successfully completed for each exercise to comments. Their sum is your score.

03/23/10-Tuesday REST DAY

Big "Twlight" fans, like vampires, engineers glow too!



For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run


2009 OTOA SWAT School-secret location on the Oregon Coast

Deadlift 1-1-1-1-1-1-1 reps


Complete as many rounds in 20 minutes as you can of:

15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

Monday, March 15, 2010

03/19/10-Friday REST DAY

Paleo Challenge #2 is on:
When-Sunday, March 28th, 2010, after the WOD. I know it's close to the end of spring break, and only a week and a half away, but there are reasons, ask me later.
Where-The cult HQ (that's our gym.)
Why-It's time.
How much?-$25.
How long?-5 weeks
Who?-Any gym member!

Katy Nelson is going to give an in-depth Paleo chat. This is a great oppertunity to ask questions that came from the last challenge.

Pre and post photos (pre's to be taken on the 27th), or your out of the challenge.
Log your meals (the same site is up and running still), or your out of the challenge.
Judging will be based on the same standards as the last challange, pre and post.

Prizes: Cash split, 60/30/10 and other fun stuff.


Complete as many rounds in 20 minutes as you can of:

Run 400m
40 Wallball shots, 20 pound ball


Three rounds for time of:
30 Double-unders
25 Pull-ups
95 pound Squat cleans, 20 reps


Ten rounds for time of:
135 pound Deadlift, 15 reps
15 push-ups

03/15/10-Monday REST DAY

Congrats to Katy on her 13th place at the Oregon sectionals. Off to Seattle.

Hey, has anyone seen Lewis? Here's a picture
of him at a Nascar event, unknown location:

Tuesday, March 9, 2010


"30's" (30 reps of each)
Wallballs 20/15 lbs
Ground to overhead 95/55lbs (barbell overhead anyway you can)
Kettle/dumbbell swings 70/55 lbs
Overhead squats 95/55 lbs
Ground to shoulder 95/55lbs (barbell to shoulder anyway you can


3 rounds for time of:
10 Deadlifts @ 315/185 lbs
20 Ring dips
30 24" box jumps

Monday, March 8, 2010


The next three days we will be undertaking the same WOD's as Jason, Katie and Steph at the Portland sectionals.

Five rounds for time of:
15 foot rope climb, 1 ascent w/o legs
7 135/95 thrusters

03/11/10-Thursday REST DAY



Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups


For time:
5 Muscle-ups
95 pound Back squat, 15 reps
10 Muscle-ups
95 pound Back squat, 30 reps
15 Muscle-ups
95 pound Back squat, 45 reps
10 Muscle-ups
95 pound Back squat, 30 reps
5 Muscle-ups
95 pound Back squat, 15 reps

Friday, March 5, 2010


21-15-9 reps of:

225 pound Deadlift
135 pound Overhead squat

03/07/10-Sunday REST DAY

Christmas Valley Dunes. Did anyone know this is just north of K-Falls? I didn't. Scott, Dillon (Scott's son,) Tanner and Bevan (my boys) are heading there today to check out the riding. Anybody with a quad or bike want to go?


Shoulder Press 3-3-3-3-3-3-3

Monday, March 1, 2010


8 rounds of:

Run 400 meters
Rest 90 seconds
Post total time to comments not including 8th rest.


"War Frank"

Three rounds for time of:
25 Muscle-ups
100 Squats
35 GHD situps

Marine Captain Warren A. Frank, 26, of Cincinnati, Ohio, died November 25, 2008 while supporting combat operations in Ninewa province, Iraq. He was assigned to the 5th Air Naval Gunfire Liaision Company, III Marine Expeditionary Force, Okinawa, Japan. He is survived by his wife, Allison, and daughters Sophia Lynn and Isabella Grace.