10/02/09-Friday

"Helen"

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

Post time to comments.

Compare to 090415.

10/01/09-Thursday

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

Post loads to comments.

9/30/09-Wednesday REST DAY

9/29/09-Tuesday

Complete as many rounds as possible 20 minutes of:
95 pound Thruster, 5 reps
95 pound Hang Powercleans, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps

Post rounds completed to comments.

Compare to 090825.

9/28/09-Monday

"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Compare to 090419.

9/27/09-Sunday

Lewis discussing a paleo menu with Ron (Yes, in the woods.)

For time:
135 lb Squat clean, 10 reps
50 GHD Sit-ups
135 lb Squat clean, 8 reps
40 GHD Sit-ups
135 lb Squat clean, 6 reps
30 GHD Sit-ups
135 lb Squat clean, 4 reps
20 GHD Sit-ups
135 lb Squat clean, 2 reps
10 GHD Sit-ups

Post time to comments.

Compare to 081014.

9/26/09-REST DAY

Okay, Lewis has gone "wild." Here is a night vision wildlife-game-camara photo of Lewis doing Burpees in the woods.

9/25/09-Friday

Five rounds for max reps of:

Body weight bench press

Pull-ups

Body weight back squat

Post reps for all three exercises in all rounds.

Compare to 080910.

9/24/09-Thursday

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

Post loads to comments.

9/23/09-Wednesday

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

Post loads to comments.

Compare to 090705.

9/22/09-Tuesday REST DAY

Where's Lewis? This post is dedicated to or missing buddy "Lewis Friend."


This is the last known photo of him. Looks as if he's "Gone wild."

Has anyone seen him?

The wounding season is over, isn't it? Maybe we should have a "Find Lewis" WOD. Grid searches, dogs, airplanes, maps, helicopters and stuff like that.

Here is a picture of Lewis "cleaned up" and a picture of him loose in the woods.

If there is any information on his where abouts please call someone (not me.)

There's a "Find Lewis" donation fund set up. It is located in the cooler and is marked 50 cents.

God speed Lewis.......God speed.

9/21/09-Monday

21-18-15-12-9-6-3 rep rounds of:

Handstand push-upsL-pull-ups
Post time to comments.

9/20/09-Sunday

Katie O'Brian Scored in the 77th Minute as Oregon Tech Won 2-0. Nice Katie!

Five rounds for time of:

30 Glute-ham sit-ups
25 Back extensions

Post time to comments.

Compare to 090712.

9/19/09-Saturday

"Daniel"

For time:

50 Pull-ups

400 meter run

95 pound Thruster, 21 reps

800 meter run

95 pound Thruster, 21 reps

400 meter run

50 Pull-ups

Post time to comments.

Compare to 060615.

9/18/09-Friday REST DAY

9/17/09-Thursday

Front squat

3-3-3-3-3 reps

Post loads to comments.

Compare to 090623.

9/16/09-Wednesday

"Annie"
50-40-30-20 and 10 rep rounds of:

Double-unders
Sit-ups

Post time to comments.

Compare to 081209.

9/15/09-Tuesday

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 090516.

9/14/09-Monday REST DAY

9/13/09-Sunday

"Barbara"
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.
Compare to 090526.

9/12/09-Saturday

Push Jerk
3-3-3-3-3 reps

Post loads to comments.

9/11/09-Friday

Let us not forget!

Four rounds for time of:

100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Post time to comments.
Compare to 090517.

9/10/09-Thursday REST DAY

This is a cool offer by Oakley and a great way to support FGB IV.

Oakley Offering Special Edition FGB IV Glasses

Custom Fight Gone Bad IV Gas Can sunglass complete with the FGB IV logo etched in the lens. The glasses retail for $119 plus S&H. For FGB IV fundraisers the price is $90 plus S&H and $20 from each pair goes to the cause courtesy of Oakley.

9/9/09-Wednesday

"CrossFit Total"
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

Post total to comments.
Compare to 090629.

Today is Sarah's Birthday. There is a special work-out posted on the board, if you have the guts enough to do, "The Princess" WOD.

9/8/09-Tuesday

6 rounds for time of:

Run 400 meters, 25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.

Post time to comments. Compare to 041027.

9/7/09-Monday

Clean and Jerk

1-1-1-1-1-1-1 reps

Post loads to comments.

This is Princess Sarah's "Birthday week," She's 28 all week.

9/6/09-Sunday REST DAY

9/5/09-Saturday

Run 5 K
Post time to comments.
Compare to 090720

9/4/09-Friday

"Elizabeth"
21-15-9 reps of:Clean 135 poundsRing dips
Post time to comments.
Compare to 090430.

9/3/09-Thursday

For time:

Row 1000 meters
95 pound barbell Thruster, 21 reps
21 Pull-ups
Row 750 meters
95 pound barbell Thruster, 15 reps
15 Pull-ups
Row 500 meters
95 pound barbell Thruster, 9 reps
9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

Post time to comments.

9/2/09-Wednesday REST DAY

David F.J. with a fish in Alaska

9/1/09-Tuesday

Weighted pull-ups
1-1-1-1-1-1-1 reps

Post loads and body weight to comments.
Compare to 081006.

8/31/09-Monday

Five rounds for time of:

95 pound Power snatch, 15 reps
Run 400 meters

Post time to comments.
Compare to 061105.

8/30/09-Sunday

Overhead Squat
3-3-3-3-3 reps

Post loads to comments.

Compare to 090114.

8/29/09-Saturday REST DAY

Scott, Dave and Peter's home for the week.

8/28/09-Friday

"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

Post rounds completed to comments.
Compare to 090708.