Happy Fourth of July!!
Respect the Freedom we have.
History of July 4th.
Having trouble signing up for the TCA? Contact Steve Lawson via email or phone and he will get you signed up.
Quote for the week:
“Laziness is nothing more than the habit of resting before you get tired.”
Jules Renard (French Writer, 1846-1910)
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
Post number of minutes completed to comments. Compare to 4/6/08
Try doing a WOD in these sweet kicks! Constantly varied.
Photo from Crossfit Flathead
Quote for the week:
“Laziness is nothing more than the habit of resting before you get tired.”
Jules Renard (French Writer, 1846-1910)
Five rounds for time of:
135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps
Post time to comments.
Crossfit level one Cert. class at the JSF.
Quote for the week:
“Laziness is nothing more than the habit of resting before you get tired.”
Jules Renard (French Writer, 1846-1910)
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Post loads to comments.
Compare to Saturday May 3, 2008
Quote for the week:
“Laziness is nothing more than the habit of resting before you get tired.”
Jules Renard (French Writer, 1846-1910)
Rest Day
Pick up a new sport... try throwing some shoes and work on your "Accuracy" physical skill.
"Lynne"
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
DC SWAT on the Rhino.
If you or your agency wants to run the course, let us know. We're all on the same team here.
O-Course at the drillground... 17801 E. Plaza Dr, 0800
For time:
45 Double-unders
135 pound Squat Clean, 45 reps
45 Ring Dips
45 Double-unders
Post time to comments.
LT Speicher doing solid thrusters on yesterdays WOD.
Nice mean biker 'stache
Weekend Group Workout again Saturday, 0800 on the drillground. Short WOD followed by O-Course
3 rounds for time of:
Run 800 meters
1.5 pood Kettlebell swing, 21 reps
95 pound Thruster, 21 reps
21 Pull-ups
Post time to comments.
Must Read Article... "Dedication" by John Gilson @ AgainFaster.com "Feel the suck"
Rest Day
Training or boredom, you be the judge. They may take awhile to load, sorry.
"Fight Gone Bad!"
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Life is too short to wake up in the morning with regrets. So, love the people who treat you right, and forget about the ones who don’t and believe that everything happens for a reason. If you get a chance; take it. If it changes your life; let it. Nobody said it would be easy, they just promised it would be worth it.
Author unknown-
