Friday 5/18/12
“The only discipline that lasts is self-discipline.”
- Bum Phillips
WOD
“Manion”
Seven rounds for time of:
Run 400 meters
135 pound Back squat, 29 reps
Post time to workout log.
Posted on May 17th, 2012 by Shane | No Comments »
Thursday 5/17/12
“If what you did yesterday seems big, you haven’t done anything today.” -Lou Holtz
WOD
“Diane”
21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to workout log.
Posted on May 16th, 2012 by Shane | No Comments »
Wednesday 5/16/12
Let the gentle bush dig its root deep and spread upward to split the boulder.”
Carl Sandburg
WOD
“J.J.”
For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up
Post time to workout log.
Posted on May 15th, 2012 by Shane | 1 Comment »
Tuesday 5/15/12
I am not afraid of an army of lions led by a sheep; I am afraid of an army of sheep led by a lion.”
Alexander the Great
WOD
Bench press 3-3-3-3-3 reps.
Post loads to workout log.
Posted on May 14th, 2012 by Shane | 1 Comment »
Monday 5/14/12
Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy.” — Norman Vincent Peale
WOD
Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds
Post total muscle-ups and total clean and jerks to your workout log.
Posted on May 13th, 2012 by Shane | 7 Comments »
Sunday 5/13/12
If the world was perfect, it wouldn’t be.” — Yogi Berra
Happy Mother’s Day
Rest Day
Posted on May 13th, 2012 by Shane | 11 Comments »
Saturday 5/12/12
If you don’t know where you are going, you might wind up someplace else.” —
Yogi Berra
WOD
For time:
2000m Row
50 Pistols, alternating legs
30 Hang cleans, 225/135#
Team WOD
Each member of a four person team must to the following for time:
1000m Row
25 Pistols, alternating legs
15 Hang cleans, 225/135#
Posted on May 12th, 2012 by Shane | 10 Comments »
Friday 5/11/12
Never be bullied into silence. Never allow yourself to be made a victim. Accept no one’s definition of your life; define yourself.”
Harvey Fierstein
WOD
Back Squat 2-2-2-2-2-2-2-2-2-2 reps
Post loads to workout log.
Posted on May 11th, 2012 by Shane | 4 Comments »
Thursday 5/10/12
I hear and I forget. I see and I remember. I do and I understand.” — Confucius
WOD
Complete as many rounds as possible in 12 minutes of:
15 foot Rope climb, 1 ascent
15 Push-ups
Ted Vigil 11 rounds + 13 push-up, Jackie Perez 11 rounds + 3 push-up.
Post rounds completed to your workout log.
Posted on May 10th, 2012 by Shane | 2 Comments »
Wednesday 5/9/12
Without change, something sleeps inside us, and seldom awakens. The sleeper must awaken.
Frank Herbert
WOD
For time:
Run 400 meters
95 pound Thruster, 21 reps
21 Pull-ups
Run 300 meters
95 pound Thruster, 15 reps
15 Pull-ups
Run 200 meters
95 pound Thruster, 9 reps
9 Pull-ups
Post time to workout log.
Posted on May 8th, 2012 by Shane | 2 Comments »
Tuesday 5/8/12
“Setting a goal is not the main thing. It is deciding how you will go about achieving it and staying with that plan.”
- Knute Rockne
WOD
Deadlift 1-1-1-1-1-1-1 reps
Post loads to workout log.
Posted on May 8th, 2012 by Shane | 4 Comments »
Monday 5/7/12
All things are difficult before they are easy.
Thomas Fuller
WOD
For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters
Jessica Rodriguez 17:13, Alex Cento 18:45. Post time to workout log.
Posted on May 6th, 2012 by Shane | 5 Comments »
Sunday 5/6/12
He that will not apply new remedies must expect new evils; for time is the greatest innovator.
Francis Bacon
Rest Day! Get out and go watch the Crossfit Regionals in Castlerock!
Posted on May 6th, 2012 by Shane | 3 Comments »