"You'd be great at the dead lift/squat, except for those gay ass shoes."-Mark Rippetoe
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
Tuesday, February 24, 2009
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
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
Sunday, February 22, 2009
Monday 9/23/09 WOD
"Joshie"
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
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
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.
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
Wednesday, February 18, 2009
NEED STEREO HELP!
Last night the gym stereo died. Does anyone have an old home system they are willing to part with?
Call Peter at 331-9083.
Thanks.
Call Peter at 331-9083.
Thanks.
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.
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.
Monday, February 16, 2009
Saturday, February 14, 2009
Friday, February 13, 2009
Wednesday, February 11, 2009
Tuesday, February 10, 2009
Monday, February 9, 2009
Max # of rounds in 20 minutes of:
250m row (sub-250m run)
21-95# SDHP
15 Pull ups
http://library.crossfit.com/premium/pdf/SquatClinic_Dec02.pdf
250m row (sub-250m run)
21-95# SDHP
15 Pull ups
http://library.crossfit.com/premium/pdf/SquatClinic_Dec02.pdf
Sunday, February 8, 2009
The owners
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.
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