Thursday 9-9-10

OHS Practice/ Flexibility drills
__________
21-15-9
SDHP (M 53/70# W 26/35#)
Sots Press (45#/15 or 25#)

Tuesday 9-7-10

For time:
30 Body rows
40 Push ups
50 KBS
60 Sit ups
70 Burpees
It is not enough to fight. It is the spirit which we bring to the fight that decides the issue. It is morale that wins the victory. -General George Marshall

Monday 9-6-10

Sandbag carry 400m (M 50#/ W 25#)
Odd object lift of the day:
Boulders 5 Cleans/ 5 Presses x5
Sandbag carry 400m (M 50#/ W 25#)
If all the cars in the United States were placed end to end, it would probably be Labor Day Weekend. -Doug Larson

Grog vs. Steve

In our first issue of Versus, we’re going to look at “a day in the life” of the traditional hunter-gatherer vs. today’s businessman. See if you notice any differences.

Grog wakes up on the floor of his damp cave as the sun comes up. The rumbling in his tummy reminds him of his recent unsuccessful hunts. [...]

Thursday 9-2-10

For time:
100 Wallballs (20 or 18#/ 12#)
100 KB Swings (1.5 pood/ 1 pood)
100 Burpees
200 SDHP
4 Person Team (reps will be adjusted for 2 or 3 person teams).
Only one person working at a time.
This was our final WOD at the Texas Throwdown. By far the most difficult. ENJOY!
Maybe afterwards we can all go get a smoothie!
[...]

Tuesday 8-31-10

15 Box squats (M 30/35/45#  W 15/20/25#)
25 Sit ups
x5
Rest 3-4 minutes between efforts.
Today we’ll take time for a MOBILITY WOD. Check out KStar’s video blog and find out which tight muscles are hindering your performance.

Monday 8-30-10

For time:
10 KBS
Run 3 laps
20 KBS
Run 2 laps
30 KBS
Run 1 lap

Time heals all wounds, unless you pick at them. -Shaun Alexander

Nutrition Tips…Part 3

And…we’re back. Sorry for the 2 week delay in the FMM (Friday Morning Motivation). I’ll try not to let it happen again. Let’s pick up where we left off, shall we? In the previous two FMM episodes, we covered Carbs and Protein. Check them out if you want to refresh your memory. Today we’ll cover [...]

Thursday 8-26-10

In groups of 3:
50-40-30-20-10
Virtual shoveling
Push ups
Rest
Homo sapiens, the only creature endowed with reason, is also the only creature to pin its existence on things unreasonable. -Henri Bergson

Tuesday 8-24-10

60s on/ 60s off
Burpees
KBS
Box jumps (or step ups)
One arm snatch (alternating)
x4

Somebody may beat me, but they are going to have to bleed to do it. -Steve Prefontaine