Tuesday, May 31, 2011

Wednesday, 6/1/2011

Warm up: 10 minutes plyo work

Strength: dead lift 3 sets 10 reps

-Front squat 155#/105#
-Double unders

Post time and dead lift weight.

Monday, May 30, 2011

Tuesday, 5/31/2011

Warm up: Run 1 mile

Strength: Bench 3 sets 12 reps

WOD: 21-18-15-12-9-6-3
-Hang power clean 135#/95#
-Knees to elbows
-Box jumps 24"/18"

Post weight for bench and time for wod.

Thursday, May 26, 2011

Friday, 5/27/2011

Warm up: run or row

Strength: rest


Wednesday, May 25, 2011

Tuesday, May 24, 2011

Wednesday, 5/25/2011

Warm up: Row or Run 1 mile

Strength: Rest

Wod: Complete in as few of rounds or in the shortest time:
Max reps in one minute of Back Squats 135/65lbs. After a minute do
5 Ring Pull-ups
10 Push-ups
Then another minute of back squats, followed by the pull-ups and push-ups. keep this sequence going until you reach 100 back squats.

Post time and # of rounds

Video of Osama's sea burial!

Osama's sea burial caught on tape. Click on this link!

Monday, May 23, 2011

Tuesday, 5/24/2011

Warm up: Dynamic

Strength: Power Clean 3 sets 10 reps

WOD: For time:
-Run 400
-21 pull-ups & push-ups
-Run 400
-15 pull-ups & push-ups
-Run 400
-9 pull-ups & push-ups

Post time and power clean weight!

We are back and still alive!

We are back and alive (but barely moving) from the Iron Owl Challenge! It was a blast and the four of us did pretty well as a team! Great challenge for building team work. Sorry for not getting a wod posted for Monday. Was fairly out of it yesterday! But back to business now, so we will see you all in the gym!

Friday, May 20, 2011

Sunday, 5/22/2011

Rest Day!

Saturday, 5/21/2011

Warm up: Dynamic

Strength: Rest

WOD: Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood (55#/35#)

Thursday, May 19, 2011

Friday, 5/20/2011

Warm up: Row 1k

Strength: rest

WOD: 3 rounds for time
-25 squat jumps to box
-25 ball slams
-25 walking lunge steps

First annual "Iron Owl" this weekend. Jake, Jason, Ruban and Peter are entered as Team Crossfit APE

Iron Owl Challenge
1st Annual Iron Owl Challenge
Who: OIT Veterans’ Association and the Oregon ARMY National Guard are hosting 4 pre-registered teams that consist of 4 people per team.

What: A 36hr Physical/Mental challenge that consists of military based events that include:
• Physical Fitness Tests (PFT)
• Swimming in pool with gear
• Military zodiac boats
• Land Navigation course
• Shooting range (Sportsman’s Park)
• And much more!
When: Friday, May 20th (11:00pm) – Sunday 22nd
•Starts at OIT Pool Saturday 6:30am – 12:00pm
---then, out to---
•Topsy Park area (see map attached)(approx 1:00pm)
•Sportsman’s Park area (600yrd range)(Sunday, 7:30am)
Sponsors: High Desert Promotions, Les Schwab, Sportsman’s Park, Klamath Falls Dive Rescue, Klamath Falls Sheriff Marine Patrol, Leatherneck Club, OIT’s ASOIT, and individual donors.

Staying in the fight part one (of six.) Good info read!

Staying in the Fight - Part 1
April 8, 2011

Mark Divine, Founder, SEALFIT

What separates survivors from quitters in extreme challenges? When you look at the tactics used by successful SEALs, SEALFIT graduates, Ultra Endurance athletes and survivors of natural disasters, they are surprisingly similar.

In the case of BUD/s selection or SEALFIT Kokoro camp, the option to quit means that you get a blanket and cup of coffee. However you must then deal with the long-term pain of regret. In the event of a firefight, accident or disaster, the stakes are much higher - life or death. Quitting is simply not an option there.

So how can you learn to treat every worthy obstacle with the same “hair on fire” intensity as the life and death ones? The answer to this question is the holy grail of Mental Toughness research. How can we train ourselves to make both minor and serious decisions with the same clarity and strength as when we are strong, but in our weakest moments? A single bad decision, made in a moment of weakness, can have disastrous consequences.

Here are some tactics we teach at SEALFIT to help stay motivated, clear-headed and in control of our decisions, so we can stay in the fight when it gets really shitty.

Never give up on yourself. Quitting is simply NOT an option

Pain is temporary, quitting is forever. Whether it is the pain of seeing a long, complex project through to fruition, or the pain of getting through 50+ hours of hard core physical training, simply removing the quit option is the first step to ensuring victory.

Ultra Runner and SEALFIT coach Scott Morgan encourages us to endure through our darkest moments and hold off on making serious decisions at night, when things are at their most difficult in a race. Wait until the warming rays of sunlight peek above the horizon! Never giving up means that you permanently remove “quit” from your vocabulary, and do what is necessary (morally speaking) to survive (or accomplish a really difficult task).

Examples of those who did what was necessary to get the job done include:

· Marcus Luttrell, the “lone survivor” SEAL who fought his way out of what most would consider a no-win situation, outnumbered and outgunned 100 to 1. He beat the odds through shear tenacity, mental toughness and not ever quitting.

· Aron Ralston sawed his arm off to survive after he getting it trapped beneath a boulder. Would you?

· The Apollo 13 crew never gave up, even when everyone was gearing up for the inevitable news that the moon mission was lost in space. Through intense focus, creativity and never giving up in the bleakest of circumstances, they were able to navigate their tin can of a spaceship back to Earth. Really amazing!

On the other end of the spectrum is a peer of mine at Officer Candidate School named Bush. He was as gung-ho of a SEAL candidate as any who could “out-PT” me on any day. Yet Bush quit during our very first PT of BUD/s! Wow, I could not believe my eyes. “I just can’t do it” he said.

“What do you mean? We have been doing this every day for that last 4 months!” Still he quit. He left a back door open which he literally ran through at the first sign of serious hardship.

You must be like Luttrell, Ralston and the Apollo 13 crew, not like Bush. Close all doors to quitting. Remove it as an option. Never give up until you succeed, or die trying.

20X Factor: you are capable of 20 times more than you think you are

During Hell Week I heard this quote from an instructor. It stuck, and sure enough, by Thursday of Hell Week I was actually getting stronger and having fun. Most of my class had quit. What was going on? Once the mind accepted the new circumstances, it adapted and started to work with it.

I found myself enjoying the humor of the crazy instructor staff, and I was astounded how my body, despite 100 hours of no sleep and non-stop training, was getting stronger (though I admit there were moments of delirium as my mind struggled to deal with the lack of sleep).

Bottom line, this is the same experience ultra-runners and those who do extreme events have – a break down, then building back up as the body and mind adapt to the new, harsh reality of the circumstances. Through this you learn that you are truly capable of at least 20 times more than you previously thought. You undergo a psychological and physiological paradigm shift. After this experience, anything less than Hell Week looked easy. Our SEALFIT Kokoro camp is built upon this same concept. Don’t accept your self-imposed limitations. Dare to discover what you can truly accomplish!

Wednesday, May 18, 2011

Thursday, 5/19/2011

Warm up: Run

Strength: None

WOD: Tabata
-push ups
-sit ups
-pull ups

Tuesday, May 17, 2011

Wednesday, 5/18/2011

As a group, either design your own, or ick one from the board.

Monday, May 16, 2011

Tuesday 5/17/2011

Warm up: Dynamic

Strength: Rest

-Run 2 miles
-Amrap sit ups
-Amrap push ups
-Amrap strict pull ups

Sunday, May 15, 2011

This Weeks Schedule

Monday: Work Day
Tuesday: Work Day
Wednesday: Rest Day
Thursday: Work Day
Friday: Work Day
Saturday: Work Day
Sunday: Rest Day

Monday, 5/16/2011

Warm Up: Run 1.5 Miles

Strength: Work on Dips 10 minutes

WOD: 3 Rounds for time
-6 Knees to Elbows
-20 Wall Balls
-6 Hand Stand Push Ups
-12 Power Cleans 135#/95#

Post time to comments.

Friday, May 13, 2011

Sunday, 5/15/2011

Rest day!

Saturday, 5/14/2011

Pete is putting on a Group WOD at moore park!

If you can't make it and come to the gym, there will be a wod posted on the white board!

05/14/11 Saturday Moore Park Boot & Utes Run

Meet at the upper Link River Trail Head (off of Lakeshore Drive, just past the Link River bridge) at 7:30 am. We'll kick off as soon as everyone is ready.

-If you have them, wear boots and sweat pants (boots and utes.)
-The trail will be well marked (flagged.) Details will be given Saturday morning.
-Along the way you will be playing Trivial Pursuit, at stations. If you get the question right, no penalty. Wrong, a penalty, until you get the correct answer. Bring your brain!
-The run is about six miles long, through back country and is single track.
-BBQ at the York's after......at about 4:30 pm. If you come to the Q, please bring a Paleo side dish. If you want booze, BYOB.

Friday, 5/13/2011

There were technical difficulties with the site last night, and I could not get the workout posted. There is a couple on the whiteboard at the gym to choose from!

Thursdays workout was also deleted from the site. If you need to see it again, post a comment here!

Wednesday, May 11, 2011

Wednesday, 5/11/2011

Rest Day!

Monday, May 9, 2011

Saturday's WOD at Moore Park-Boots and Utes (boots and long pants/sweats)

Meet at the upper Link River Trailhead parking lot at 7:30 a.m., we will start the run at 8:00ish (or as soon as we are ready to go.)

This will be a cross counrty, timed, single track run with "stuff" throughout the run. If you have them, wear your military/hiking type boots and military utility type/sweat pants

The course will be pre marked so the super fast will hit the "stuff" first.

A BBQ lunch at the York's after the event. Please bring a side (Paleo) dish. Please sign up at the gym, so I know who will be there.

Tuesday, 5/10/2011

Warm up: Dynamic with Jump Rope Work

Strength: Rest

WOD: AMRAP 12 Minutes
-sets of 5 Body Wt Squat

Rest 5 minutes

AMRAP 6 Minutes
Sets of 2 Weighted Pull Ups

Rest 3 minutes

AMRAP 1 minute
155#/105# Any way floor to overhead.

Post sets completed and weight used for each exercise.

Sunday, May 8, 2011

Monday, 5/9/2011

Warm up: Run 1.5 miles

Strength: Bench 3 sets 12 reps

-8 Power cleans 115/75
-8 wall balls
-8 knees to elbows

Post weight for bench and # of rounds completed.


Sunday, 5/8/2011

Rest day.

Friday, May 6, 2011

Saturday, 5/7/2011

Partner WOD! Will be posted on the white board.

Thursday, May 5, 2011

Friday, 5/6/2011

Warm up: Run 1 mile

Strength: Rest

WOD: 5 rounds of:
-1 power clean
-2 push press
-1 front squat
-1 thruster
Rest 90 seconds between rounds
5 100m sprints
Rest is walk back to starting point.

Post weight used for wod.

Thursday, 5/5/2011


Tuesday, May 3, 2011

Wednesday, 5/4/2011

Warm up: Run 1.5 miles

Strength: Squat 4 sets 7 reps

REST 10 Seconds
Rest 2 minutes between rounds.

Monday, May 2, 2011

Tuesday, 5/3/2011

Warm up: Row 1k

Strength: bench 3 sets 12 reps


Sunday, May 1, 2011

Monday, 5/2/2011

Warm up: Run 1.5 miles

Strength: Power Clean 4 sets 10 reps

WOD: FOR 20 Minutes
Keep of track of all reps
-Max Rep Pull Ups or Chin Ups (try for chest to bar)
-Max Rep Push Ups (Box push ups or use plates)
-Max Rep Air Squats (Use a ball or other target for depth)

Start with pull ups, once you come off the bar, start push ups, once you reach failure on push ups, move to air squats. Score will be total reps for each movement at the end of 20 minutes.



Sunday, 5/1/2011