WORKOUT-03/01/10

           Fish, Jamie and Nick-Bahrain


WOD-
5 rounds of :
Dumbbell Hang Squat Cleans x 15 (40lbs)
GHD Situps x 15
Wallballs x 15 (20lbs)
ATTENTION- WORKOUT AT THE MARINE GYM AT 1500


Paleo Meatballs- courtesy of  http://www.crossfitfootball.com/

Ingredients:

4 lbs grassfed ground beef
Chopped celery and onions
5 whole eggs
1 cup almond meal
Dried oregano, sea salt, cracked black pepper, cayenne pepper

Directions:
Use you hands to form into large meatballs.
if you using a pan, place them in a pan with olive and cook till done.
Or place in pyrex dish at 350 degrees for 20 minutes
Or cover bottom of crock pot and cook till done.

For the sauce mix:
1 16 oz can of diced tomatoes
1 can of tomato paste
Large handful of fresh basil
Chopped garlic cloves
Pinch of sea salt
Cracked black pepper

Finish:
If cooking by pan then once the meatballs are cooked cover with sauce.
If cooking in the oven or crock pot cover with sauce and cook till done.

WORKOUT-02/28/10

                                   Casey- Snowboarding in Japan

WOD-
100 Air Squats
50 Pullups
25 Clapping pushups
1000 meter row
25 clapping pullups
50 Pullups
100 Air Squats

Awesome Post Workout Drink-
1/2 cup of lowfat coconut milk
20 grams of whey protein

02/27/10-REST DAY

                                Perry-doing what he does best!

Today is a rest day but expect a killer WOD on Sunday! I have been super busy with flying, coaching and family responsibilities but I promise to get a ton of useful content up on the blog this weekend. Thanks for the patience everyone.
-Andy G.

Workout-02/26/10

 Cape Town- South Africa

WOD-

3 rounds of
30 Box Jumps 24"
20 Power Snatches 95lbs
10 Front Squats 95lbs

CrossFit=REAL STRENGTH

HM3 DREW KASTELIC FROM CROSSFIT OBSESSION SQUATING 405LBS WITH EASE!

WORKOUT

4 rounds of-

400 meter run

15 Handstand Pushups

10 kettlebell swings (70lbs)

Jeremy's Paleo Salad

Organic baby Spinach-as much as you want, its spinach dude!

1 can of tuna

tablespoon of craisins

10-15 almonds and walnuts

cherry tomatoes

viniagrette of your choice

*for those of you that follow paleo plus dairy, add a little gouda or goat cheese

ATTENTION-WOD TOMORROW 0630 AT THE MARINE GYM. LIKE ALWAYS, EVERYONE IS WELCOME!

WORKOUT-02/24/10

GOOD TIMES WITH GOOD FRIENDS- Here is a fun team workout we did a long time ago at the Marine Gym. All of us were new to CrossFit and our form was horrible but it was a great time! We have all made huge progress in terms of conditioning, strength and proper form, but I am still just as excited about CrossFit as I was when we were starting out!
-ANDY G.

WORKOUT-
Every minute on the minute for 8 minutes perform:
3 Squat Cleans 155lbs
10 Double Unders

rest 5 minutes, then-

Complete as many rounds as possible in 10 minutes of
5 Thrusters 115lbs
5 Burpees

YOU GUYS ASKED FOR IT, HERE'S SOME MORE PALEO IDEAS!
I love this one for dinner-
T-Bone or Ribeye Steak marinated and baked or grilled with lime juice, chili powder, olive oil and topped with slasa
cooked and served with bellpeppers and onions

Paleo Pizza-Here is a recipe from Jacquelyn Kay's fan page on facebook!

Makes 2-3 servings!

Paleo Pizza
Crust:
2 cup almond flour (or ground almonds)
2 egg
2 tsp olive oil
1/2 tsp salt
1 tsp Italian Seasoning

Beat egg then form dough with all ingredients.
Put on a pan that has been oiled and flatten out
Bake at 400 degrees for 15 minutes
put a tomato paste or sauce that has no sugar added to it on top and then top with your favorite toppings.
I used chicken, peppers, mushrooms, fresh tomatoes and onions.
Make sure all your toppings are cooked before putting on your pizza.
Put pizza back in oven just to warm up....about 5 min

Attention- WOD tomorrow 0615 Marine Gym

02/23/10-RYAN HATES REST DAYS!!!

Resting properly is just as important as proper training and nutrition.  For those of us who are completely obsessed with CrossFit, staying away from the gym can be difficult. Others may have no problem taking enough scheduled rest days, but use them to recover from hangovers or an excuse to eat every cheat food known to man.  One quality rest day filled with good foods and adequate sleep is by far more effective then two or three filled with Big Macs, beers and bar hopping. All of these activites can be a lot of fun, but too much will hinder your progress.  Here is a quick outline of how I try to make the most of my rest days.  Understand that everyone is different and I encourage everyone to post some of their strategies to the comments section.  Also remember that some of these tips should be practiced on a daily basis, not just on non-training days.
-ANDY G.

Rest Day Tips
1. SLEEP- sleep at least 8 hours, and take a nap if possible
2. trigger point therapy-foam rollers and tennis balls to work out knots
3. eat nutrient dense foods high in protein and healthy fats and leafy vegetables
4. Drink plenty of water
5. massage
6. Get outside and engage in low impact recreation activities
7. Stimulate your brain-read, write and conversate with friends
8. stretch
9. Try not to spend too much time thinking about training

ATTENTION-I KNOW TOMORROW IS A REST DAY BUT I WILL BE AT THE MARINE GYM FOR A QUICK WORKOUT AT 0630. ALL HANDS ARE WELCOME TO JUMP IN!

WORKOUT-02/22/10

Franco Columbo-Deadlifting back when bodybuilders were known for their strength

WOD-

Deadlifts 3,3,3,3,3

rest 5 minutes then-

Complete as many rounds as possible of in 7 minutes

5 pullups

5 Knees to elbows

5 burpees

PALEO DINNER IDEA #1

Break out the BBQ-

-Shrimp and Chicken Skewers w/ bell peppers and onions brushed in lemon juice, olive oil and dry rub

-served with avacado wedges and spinach salad(almonds, walnuts, and a viniagrette dressing

 

WORKOUT-02/21/10 "DEATH BY 10 METERS"

"DEATH BY 10 METERS"
Mark off 2 points 10 meters apart. Every minute on the minute sprint and add 10 meters every round until you are caught by the clock!

Example: Minute 0: 10 meters, Minute 1: 20 meters, minute 2: 30 meters.......
-ANDY G.

WORKOUT-04/20/10 "AIRFORCE WOD"

"AIRFORCE WOD"(YOU GUYS ASKED FOR IT....SO NOW ITS BACK)
MEN USE 95LBS, WOMEN 65LBS

20 Thrusters
20 Sumo Deadlift Highpulls
20 Push Jerks
20 Overhead Squats
20 Front Squats
*every minute on the minute you must stop whatever movement you are on and do 4 burpees. You start the workout with 4 burpees right away.

Don't let the name of the workout fool you. This one is tough! If you beat my wife Gillian's time of 7:28 I will send you a free T-Shirt. Unfortunately our logo isn't finished yet so it will just be a plain white T-Shirt.
-ANDY G.

FRIDAY-REST DAY!

 BUBBA......CONFIDENT.....FOCUSED.....RELAXED

Tomorrow is a rest day guys. I will be programming a 3on/1off schedule just like the mainsite except the workouts will be different. Enjoy the rest day and be ready for some tough WODS come this weekend.

-ANDY G.

QUESTION FROM FISH IN BAHRAIIN......

here is what i eat regularly. let me know your opinion. for breakfast everyday i go to the touch and go cafe and get a double western omlette with OJ. i bring my own lunch and i have the ATO giving us pears and apples now. but i pack cold chicken breast, 2 hardboiled eggs and a 6oz. package of tuna in water and mixed nuts. for dinner, usually more chiken with lots of veggies and salads. then at night we been buying the frozen tropical fruit and mixing it with all natural pineapple juice in the blender with a scoop op whey protein powder and make a smoothie. feedback is wanted. post on my facebook page if possible.- fish


Alright Fish, heres my take on your diet. Now Im no nutrition Guru but I do understand how hard it is on deployment to find quality foods. High sugar fruit juice generally isn't good for you but you obviously have very little bodyfat, if any at all(LOL), so Im not concerned with the occassional insulin spike. Plus that post workout smoothie sounds like a great idea considering your active job and the fact that you do multiple WODS. Try to find some spinach, asparagus, romaine lettuce, almonds, avacados, celery, almond butter, steak, berries, olive oil, real butter, cucumbers, bell peppers, brocolli and zuchinni. Finally if they have coconut milk that would be a great source of natural fats. Hard to find but Amber can mail some cans to you along with jars of almond butter.  Finally, Im a huge fan of whole milk. It irritates some peoples stomachs but if you are highly tolerant to lactouse drink it! I know the days are long and busy sometimes so the most important issue is getting enough nutritous foods into your system each day to fuel workouts and promote recovery. Keep up the good work bro and we will see you soon!

THE MORNING CREW!

  Dedicated CrossFitters from the VRC-40 Rawhides getting ready for a 0500 WOD

WARM-UP
3 rounds
shoulder rolls x 10
samson stretch 30 secs
hold at the bottom of a squat 30 secs

then-
1 set of max overhead squats in 1 minute w/65lbs

WOD:
"Tabata This!"

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Post Tabata score for each exercise to comments and total for final score.

OLYMPIC TOTAL

WARM-UP:
BURGENER WARM-UP

WOD:
SNATCH 1,1,1,1,1
CLEAN & JERK 1,1,1,1,1

ATTENTION! THURSDAY WE WILL BE DOING "TABATA THIS" AT THE MARINE GYM. ALL HANDS ARE WELCOME BUT BE READY TO GO BY 0600!
-ANDY G.

SISU

Mikko Salo-2009 CrossFit Games Champ

This picture of Mikko Salo, was taken shortly after he finished the final event of the 2009 CrossFit Games and was crowned "The Champ". I just finished this grueling final workout a few hours ago and I still haven't fully recovered. I'm not going to post it as tomorrow's WOD because it doesn't fit in well so close to Linda. But for those who want to give it a try here it is along with the a brief description of the philosophy Mikko Salo applies to his training and life.
-ANDY G.

For time:

155 pound Squat clean, 15 reps
30 Toes to bar
30 Box jump, 24 inch box
15 Muscle-ups
40 pound dumbbell Push press / push jerk, 30 reps
30 Double-unders
135 pound Thruster, 15 reps
30 Pull-ups
30 Burpees
300 feet Walking lunge with 45lb plate held overhead

Post time to comments. (Mikko Salo's 2009 time-19:46, my time today-22:06)


SISU


the word used to typify the Finnish spirit;
a concept that is at the heart of how all Finns view themselves;
endurance, resilience, tenacity, determination, perseverance
an inner reserve of diligence, capacity, the ability to face head-on and always overcome
 bravery, empowerment, inner strength
Gritting your teeth, continuing to fight against an overwhelming enemy, clearing a forest with your bare hands, continuing on to win a race even after falling.

Sisu means that you finish what you start, you don’t quit in the middle of a job, and you don’t whine!


"I read an article once that said animals lay on their backs and give up right before they are killed. I am not a dying animal so I never lay down after a workout"
-Mikko Salo


Workout for 02/16/10

Warm-up:
spend 15-20 minutes on free standing handstands, pistols, double unders and muscle ups

WOD:
20 power cleans 185 lbs (scale if needed)
750 meter row
20 pullups

WORKOUT-02/15/10

AWF2 Jeremy Dreger has been a competitive runner for years. His training, although intense, consisted of traditional methods for a long time. Jeremy is currently training for the Shamrock Marathon this March in Virginia Beach, with the goal of qualifying for Boston. Besides making changes to his nutrition, his training program has undergone a drastic makeover. Some of Jeremy's workouts look as though he is getting ready for an MMA fight or the upcoming football season! He is currently following CrossFit Endurance's anaerobic strength and endurance workouts. I suggest everyone take a look at this awesome program!   http://www.crossfitendurance.com/

-ANDY G.

Warm-up:
6 x 250 meter row
1 minute rest between, go all out on final two

WOD:
3 rounds-
15 Wallball Shots 20lbs
15 Knees to Elbows
15 Burpees

NOTE: ALL 15 REPS MUST BE COMPLETED UNBROKEN OR YOU START OVER ON THAT EXERCISE. A DROPPED WALLBALL OR SLIP FROM PULLUP BAR STARTS YOU OVER ON THAT EXERCISE. A PAUSE LONGER THAN 3 SECONDS STARTS YOU OVER ON THAT EXERCISE!

02/14/10 PEACE IN THE MIDST OF CHAOS!

                    AWF2 Josh Elmore- Guantanamo Bay Cuba/ Haitian Relief Efforts

Don't let the picture fool you. Petty Officer Elmore and his counterparts worked tirerlessly to move as much food and supplies as they could to the victims of the Haitian Earthquake. I was happy to see you found a little time to relax JE!

-ANDY G.

Warm-up:

3 rounds of-

400 meter run

20 jump squats

samson stretch 30 seconds

shoulder rolls 10 (slow)

WOD:

LINDA-

10,9,8,7,6,5,4,3,2,1

Deadlift          1 1/2 Bodywieght

Bench                      Bodyweight
Squat Clean       3/4 Bodyweight

*post time to comments, scale as needed

                                                                                                                                   

02/13/10-REST DAY

                                                                 

WORKOUT FOR 02/12/10.....SQUAT!!!!

WARM-UP:

3 rounds of-

5 pistols (each leg)

10 hang snatches (PVC Pipe or bar)

10 shoulder rolls

15 airsquats

WOD:

Back Squat 5,5,3,3,2,1

(percent of 1 rep max-75%,75%,85%,85%,90%, Go for PR!)

-Remember, the crease of the thigh shall pass below the kneecap to be considered a full squat! Any questions please reference the exercise and demos page on CrossFit.com

http://www.crossfit.com/cf-info/excercise.html

TOUGH GUY

I love a challenge! Especially a physical challenge. But these people are insane!!! Enjoy the video and let know if you are interested in competing in the Tough Guy. I will stick with the CrossFit Games. If you are training for a specific event, sport or career, let me know!
-ANDY G.

Warm-up:
2 rounds not for time:
800 meter run
10 strict pullups
10 knees to elbows


"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.

NOTICE: TOMORROW'S WORKOUT WILL BE CONDUCTED AT THE MARINE GYM AT 0600. ALL HANDS ARE WELCOME!

DOWN BUT NOT DEFEATED

                               CrossFit 2009 Mid Atlantic Qualifiers

WARM-UP:
ROW 3 X 500 METERS AT 75% REST 45 SECONDS
SNATCH BALANCES 45-65LBS, 3 X 5

WOD-
AMRAP IN 15 MINUTES OF:
5 HANDSTAND PUSHUPS
10 BOX JUMPS
15 AIR SQUATS

"I've missed more than 9000 shots in my career. I've lost almost 300 games. 26 times, I've been trusted to take the game winning shot and missed. I've failed over and over and over again in my life. And that is why I succeed." -Michael Jordan

ARE YOU STRONG?......ARE YOU SURE ABOUT THAT?

Chris Sharma-The Best

Check out this trailer to a truly great movie.......

http://www.youtube.com/watch?v=3vEJS2AwGA8

Strength comes in many forms. Powerlifters, Olympic Lifters, Gymnasts, NFL Linemen, Strong Man Competitors and Bodybuilders comes to mind pretty quick when thinking of individuals who posess a great deal of strength. But what about Parkour Athletes, Ju-Jitsu Practitioners and Rock Climbers. Their muscle control, grip strength and ability to take a beating is nothing short of remarkable!

How do you think you rank against these elite athletes and to the general public in the strength department? -ANDY

WOD:

3 rounds of

5 rope climbs (Bahrain Boys do 30 underhand strict pullups and 30 dips instead, FISH do these 45lbs weighted)

75 Double Unders

WORKOUT-02/08/10

WARM-UP:
3 x 30 seconds handstand holds
3 x 30 seconds L-sits

WOD:
185lbs Front Squats x 21
Pushups x 42
185lbs Front Squats x 15
Pushups x 30
185lbs Front Squats x 9
Pushups x 18

-post time to comments

THE PALEOLITHIC DIET

INTRODUCTION TO THE PALEOLITHIC DIET
by Dr. Ben Balzer, family physician
There are races of people who are all slim, who are stronger and faster than us. They all have straight teeth and perfect eyesight. Arthritis, diabetes, hypertension, heart disease, stroke, depression, schizophrenia and cancer are absolute rarities for them. These people are the last 84 tribes of hunter-gatherers in the world. They share a secret that is over 2 million years old. Their secret is their diet- a diet that has changed little from that of the first humans 2 million years ago, and their predecessors up to 7 million years ago. Theirs is the diet that man evolved on, the diet that is coded for in our genes. It has some major differences to the diet of “civilization”. You are in for a few big surprises.
The diet is usually referred to as the “Paleolithic Diet” referring to the Paleolithic or Stone Age era. It is also referred to as the “Stone Age Diet”, “Cave Man Diet” or the “Hunter-Gatherer Diet”. More romantic souls like to think of it as the diet that was eaten in the “Garden of Eden” and they are correct in thinking so.
The basic principles of the Paleolithic Diet are so simple that most high school students can understand them. Within 15 minutes from now you will grasp the major elements. At the technical level, Paleolithic Diet Theory has a depth and breadth that is unmatched by all other dietary theories. Paleolithic Diet Theory presents a fully integrated, holistic, comprehensive dietary theory combining the best features of all other dietary theories, eliminating the worst features and simplifying it all.
All major dietary components are covered- (i.e. vitamins, fats, protein, fats, carbohydrates, antioxidants and phytosterols etc). This is for the simple reason that it is the only diet that is coded for in our genes- it contains only those foods that were “on the table” during our long evolution, and discards those which were not. Have you ever wondered why almost everybody feels the need to take vitamin supplementsat times, or why so many people feel the need to “detoxify” their system? There are very real reasons for this that you will soon understand. Now, come with me, I’d like to share the secret with you…
Basics of the Paleolthic Diet
For millions of years, humans and their relatives have eaten meat, fish, fowl and the leaves, roots and fruits of many plants. One big obstacle to getting more calories from the environment is the fact that many plants are inedible. Grains, beans and potatoes are full of energy but all are inedible in the raw state as they contain many toxins. There is no doubt about that- please don’t try to eat them raw, they can make you very sick.
Around 10,000 years ago, an enormous breakthrough was made- a breakthrough that was to change the course of history, and our diet, forever. This breakthrough was the discovery that cooking these foods made them edible- the heat destroyed enough toxins to render them edible. Grains include wheat, corn, barley, rice, sorghum, millet and oats. Grain based foods also include products such as flour, bread, noodles and pasta. These foods entered the menu of New Stone Age (Neolithic) man, and Paleolithic diet buffs often refer to them as Neolithic foods.
The cooking of grains, beans and potatoes had an enormous effect on our food intake- perhaps doubling the number of calories that we could obtain from the plant foods in our environment. Other advantages were soon obvious with these foods:
· they could store for long periods (refrigeration of course being unavailable in those days)
· they were dense in calories- ie a small weight contains a lot of calories, enabling easy transport
· the food was also the seed of the plant- later allowing ready farming of the species
These advantages made it much easier to store and transport food. We could more easily store food for winter, and for nomads and travelers to carry supplies. Food storage also enabled surpluses to be stored, and this in turn made it possible to free some people from food gathering to become specialists in other activities, such as builders, warriors and rulers. This in turn set us on the course to modern day civilization. Despite these advantages, our genes were never developed with grains, beans and potatoes and were not in tune with them, and still are not. Man soon improved further on these advances- by farming plants and animals.
Instead of being able to eat only a fraction of the animal and plant life in an area, farming allows us to fill a particular area with a large number of edible plants and animals. This in turn increases the number of calories that we can obtain from an area by some 10 to 100 fold or more. Then followed the harnessing of dairy products, which allow man to obtain far more calories from the animal over its lifetime than if it were simply slaughtered for meat. Dairy products are interesting as they combine a variety of components- some of which our genes were ready for and some not. Whist cows milk is ideal for calves, there are several very important differences between it and human milk. For example, the brain of a calf is only a tiny fraction of its body weight whereas humans have very big brains. Not surprisingly, cows milk is low in critical nutrients for brain development, particularly omeg 3 fats.
Paleolithic Diet buffs refer to the new foods as Neolithic foods and the old as Paleolithic Diet foods. In simple terms we see Neolithic as bad and Paleolithic as good. Since then, some other substances have entered the diet- particularly salt and sugar, and more recently a litany of chemicals including firstly caffeine then all other additives, colourings, preservatives, pesticides etc.
Grains, Beans and Potatoes (GBP) share the following important characteristics:
· They are all toxic when raw- there is no doubt about this- it is a fact that no competent source would dispute- they can be extremely dangerous and it is important never to eat them raw or undercooked. These toxins include enzyme blockers, lectins and other types. I will talk about them in detail later as they are very important.
· Cooking destroys most but not all of the toxins. Insufficient cooking can lead to sickness such as acute gastroenteritis.
· They are all rich sources of carbohydrate, and once cooked this is often rapidly digestible-giving a high glycemic index (sugar spike).
· They are extremely poor sources of vitamins (particularly vitamins A, B-group, folic acid and C), minerals, antioxidants and phytosterols.
Therefore diets high in grains beans and potatoes (GBP):
· Contain toxins in small amounts
· Have a high glycemic index (ie have a similar effect to raw sugar on blood glucose levels)
· Are low in many vitamins, minerals, antioxidants and phytosterols- ie they are the original “empty calories”
· Have problems caused by the GBP displacing other foods
As grains, beans and potatoes form such a large proportion of the modern diet, you can now understand why it is so common for people to feel they need supplements or that they need to detoxify (ie that they have toxins in their system)- indeed both feelings are absolutely correct. Unfortunately, we don’t necessarily realize which supplements we need, and ironically when people go on detoxification diets they unfortunately often consume even more Neolithic foods (eg soy beans) and therefore more toxins than usual (perhaps they sometimes benefit from a change in toxins). More detail on these issues follows in subsequent pages.



The essentials of the Paleolithic Diet are:
Eat none of the following:
· Grains- including bread, pasta, noodles
· Beans- including string beans, kidney beans, lentils, peanuts, snow-peas and peas
· Potatoes
· Dairy products
· Sugar
· Salt
Eat the following:
· Meat, chicken and fish
· Eggs
· Fruit
· Vegetables (especially root vegetables, but definitely not including potatoes or sweet potatoes)
· Nuts, eg. walnuts, brazil nuts, macadamia, almond. Do not eat peanuts (a bean) or cashews (a family of their own)
· Berries- strawberries, blueberries, raspberries etc.
Try to increase your intake of:
· Root vegetables- carrots, turnips, parsnips, rutabagas, Swedes
· Organ meats- liver and kidneys (I accept that many people find these unpalatable and won’t eat them)
http://paleolithicdiet.wordpress.com/2008/06/22/original-introduction/

WORKOUT-02/07/10

5 rounds of:

10 Snatches (95lbs)

10 Chest to Bar Pullups

WORKOUT-02/06/10

Iron Jay-Souda Bay Crete

Strength-
5 x 5 Back Squat

Metcon-
AMRAP IN 15 MINUTES
5 L-Pullups
10 walking lunges with 55lbs Dumbbells
10 GHD Situps

CrossFit has the potential to change the popular cultural perception of what exercise actually means over the next decade, and I will watch with delight as selectorized leg machines are melted down into more useful items like re-bar and manhole covers. -Mark Rippetoe

TIME FOR A LITTLE REST

September 5, 2007-Grayson 8 hours old

Today was a rest day for me and man did I need it. I can't wait to get in the gym tomorrow. I plan on continuing to follow the program on the Optimum Performance Training blog. James Fitzgerald has a sic talent when it comes to programing for the crossfit athlete. Another workout I plan on doing in the near future and setting a personal best on is "Elizabeth". Here it is for those who are not familiar.....

21-15-9 of

135lbs squat cleans

ring dips

PR!!!

Today I set new personal record on Overhead squat with 165lbs. The first rep was a bit shallow but my second rep, although shakey, appears to be legit. Compared to my other lifts this is a weak number but those who know me and my struggle with the overhead squats can understand why I am so stoked! Here's what I did in the gym today. -ANDY

7 rounds of

30 double unders

20 pullups

10 push jerks 135lbs

*rest 2 minutes between rounds

Workout courtesy of http://www.optimumperformancetraining.blogspot.com/

my time not counting 2min rests-15:20

then

1 rep max of Overhead Squat-165lbs PR by 10lbs

This dude speaks the truth. Great Rant.......

http://zacheven-esh.com/blog/the-pussification-of-america-2/

WORKOUT-02/03/10

http://www.youtube.com/watch?v=vJnfk2uj950&feature=player_embedded

Up top is a link to the video we made of a workout called GI JANE. Check it out and then try it yourself.

Here's my plan for tomorrow's workout
-Andy

Football Gone Bad
Three 1 minute rounds for time:
1. DB Thrusters 45 lbs

2. Box Jumps 20" box

3. Push Ups

4. Double Unders

5. Calorie Row

*Rest 1 minute between rounds
**In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Post total score to comments.

WORKOUT 02/02/10

WOD#1

30 MUSCLE UPS FOR TIME

4:03RX(PR)!

REST 5 MINUTES

5 ROUNDS

275LBS DEADLIFTS X 5

BURPEES X 10

TIME-3:32RX