The Lord's Day

A day of rest.

Fighter's Reality

3 rounds for max score: (count each rep)
1 min at each station

Abmat Sit Ups
Deadlift (135#)
Pull Ups
Goblet Squats (25# med ball)
Rest 1 min

Check the comments section for today's overall scores. Good work everybody.

Easy $

400 m...then,

4 rounds of:
25 Push Press (65#)
25 Push Ups
25 KBS...then,

400 m

Prison Yard Push & Pull

100 Bench Press (135#)
100 Pull Ups

You must complete all reps of one exercise before continuing on to the next. Here is Mike crushing it!

Remember, motivation MUST come from within. There may be outside stimuli that assist with motivation (goals), ie: competition, weight loss, emotion control, etc. Those are all good to assist you with reaching your goal, but the motivation, ultimately, must come from within. Occasional nudges from the coaching staff, loved ones, or whoever are sometimes needed at all levels of training. I understand that and am willing to assist. If you truly want to get fit, YOU'LL make it happen, despite the excuse.

Rest Day

Have a good day off.

Just a reminder of our Group Workout Day on Saturday at 0900 hrs. I would like to see everyone here giving it their all. Get some!

The Increase

1 mile run
25 Box Jumps
30 Dumbell Shoulder Press (20# D/B's)
35 Wall Balls
40 Push Ups
50 Squats
1 mile run

Great turnout for Memorial Day yesterday. Awesome effort put out by everyone. I love it. Welcome Dawn, Rob, and William.

The 100

First of all, Happy Memorial Day! I hope everyone had a good weekend. Laughlin was fun even without a boat.

For those of you who have today off, we will be working out here at 0900 hrs. I hope you can show up to change up your workout times a bit. Remember, "Constantly Varied." That includes your workout times.

WOD:
100 Single Unders
100 m Sprint
100 Jumping Jacks
100 m
100 Squats
100 m
100 Push Ups
100 m

We will have a Group Workout session here this Saturday, 05/30/09, at 0900 hrs. This is an opportunity for you to invite those peeps who are on the fence with CrossFit. Also, those of you who use this blog as a source for your daily WOD's, or inspiration, or information, etc...I invite you to make it here to meet some of the other athletes you see posted here daily. Please send me an email if interested.

The Lord's Day

A day of rest.

800 m

800 m X 3

Rest between each 800 m

The Irish

21-18-15-12-9-6-3

Box Jumps
Ring Push Ups

We miss you Anthony. When you're not too busy out there saving lives, you need to get back here for some body destruction.