WOD

103108

   HAPPY HALLOWEEN  NO P.M. CLASSES TODAY

 

WOD

Team Ladders

Box Jumps

SDLHP

Wall Ball

Post your most memorable Halloween experience

103008

WOD

4 Rounds of:

400 m Run

21 Kneeling Ball Slams

12 Swings

Go heavy on the swings

In the 9.5 years on the Police Department I had the opportunity or should I say the misfortune to come across what I regularly called "The Armpit of Society" on a consistant basis.  A friend of mine who is still on the P.D. sent me this video clip.  Since we have some athletes tied into the Law Enforcement Community who come to the gym, I would like to hear what you think about Mr. Nugent and his comments.

 

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102908

2 Rounds for Time:

15 OHS (95#/65#)

15 L Pull ups

15 Split Jerks (95#/65#)

15 KTE's

15 Hang Squat Cleans (95#/65#)

15 DL's

Once you commit to a weight you use it for all the exercises requiring weight.

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102808

WOD

25 Burpees

25 Box Jumps

50 Sit ups

50 PP

50 Swings

50 DB Snatches

50 Sit ups

25 Box Jumps

25 Burpees

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102708

               

                      No P.M. classes on Friday

 

                                        WOD

                      21-18-15-12-9-6-3 reps of:
                                     Pull-ups
                                     Push-ups
                                     Sit-ups
                                     Squats

                    Post Times and Comments

 

102508

Many of you will say that I have gone over the edge this time!  Doc greeted me yesterday with a greeting that make me laugh, and I'm still smiling when I think of it......."How are you doing, ya bitchy old man!?"  Well John, this video is only fitting to post.

We are only about 10 days from finding out which direction this country will head next.  With Tweedle Dee and Tweedle Dumb bashing each other in the media to gain an extra poll point or two, the marketings are crashing and people are being told not to panic with the Holidays only 2 months away.  If that is not enough when I open up Yahoo, if I really want to I can find out which 10 towns will be impacted the most from the recession - which we really are not in, so I'm told.  But hey, gas prices are at their lowest point in almost a year.  So if we can figure out how to drive wearing our straight jackets, then we can now afford to do so in our SUVS and trucks.

I found the following video on CrossFit LA's site and I laughed when I watched it.  I will advise that their is harsh language in the video, however the actual message is the important part of the clip. 

Enjoy.  :)

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102408

Today's post does not have a workout of the day.  Instead, I get to display my frustration from my day and the countless excuses I get from people who email me or call.  All to tell me why they can not do what they see on my site or any of the other CrossFit sites. 

After watching the below video link, I became a little more agitated at those who give me excuses why they can not get in the best shapes of their lives.  In their own minds they are convinced that the excuses they use are sincere.  However, these are nothing more than a means to justify their inability to try!!  For those of you who fit this category, simply get up off your chair, grab your bag of chips and a coke and plop your fat butt back down on your seat and watch this video.

Then when the video is over, get your fat butt up and hoble your way to a mirror and look at yourself.  Then attempt to justify your excuse(s). 

Talk about an inspiration, watch here.

102208

WOD

"Erin"

5 rounds of:

15 reps of DB Split Cleans

21 Pull ups

Dumbbell split clean - video [wmv] [mov]

Comments

102108

Under a continuous running clock, perform 20 seconds of work followed by 10 seconds of rest.  Do this for 32 rounds equaling 16 minutes.

The exrcises consist of:

DB Snatch

SDLHP (KB or DB)

Push ups

Mountain Climbers

Post comments about your favorite tabata exercises

102008

        WOD

"Jackie" on roids

   3 rounds of:

    800 m run

40 Thrusters 40#/30#

    20 Pull ups

Make sure you send out your "adda boys" to Tara.  As many of you know she ran the Indianapolis half marathon this past Saturday.  Here is the link to the final results.  Tara is 545th down the list and finished 20th in her age group.  Anyone who runs 13 miles in 1:51:52.9 has my respect.  The last time I traveled 13 miles on 2 "legs" was when I rode what Tara refers to as my "2 wheeled death machine"; or what is more commonly known as A MOTORCYLE.

Nice job Tara.  Maybe we can get you to "run" and get Carole's 3 Starbucks a day from now on.  That has to be a 5k at the very least.

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