What started as a solo quest for fitness has become an extended family adventure!!

New Webpage

2012-02-06T18:56:00.000-08:00

I had a new site built up for the Gym, its over at BBNELITE.ORG
I will still update this one randomly, mainly with some off the wall ramblings or something I found profound and motivational. Keep lifting!!

Stations

2011-11-21T20:56:00.000-08:00

3 Rounds
1- Ring Pull Ups/Toes through rings
2- GHD Sit ups/Burpees
3- Dips/HSPU

3 person team WOD, rotate the 20# vest after each full round, stack outside the door each time.

18:26

We are Powerful

2011-09-09T03:49:00.001-07:00

I found this today, I have heard parts of it before but never the full thing. It made me think of myself, how I have felt compelled to try and "fit in" in certain situations throughout my life and realized that I was being untrue to myself trying to behave in a way that wasn't ME. The only person you have to impress is yourself, you are the one you see in the mirror. Realizing this and accepting it has really opened my eyes to a lot of things, NEVER settle for the norm!! Be yourself and you will find those around you will respond.

Powerful beyond Measure

“Our deepest fear is not that we are inadequate. Our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, Who am I to be brilliant, gorgeous, talented, fabulous? Actually, who are you not to be? You are a child of God. Your playing small does not serve the world. There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do. We were born to make manifest the glory of God that is within us. It's not just in some of us; it's in everyone. And as we let our own light shine, we unconsciously give other people permission to do the same. As we are liberated from our own fear, our presence automatically liberates others.”

Memorial Day

2011-05-30T16:05:00.000-07:00

Today we take a moment to reflect on all the things our Brothers and Sisters have endured to keep the cloth of our nation flying high. So the WOD will be along those lines...
"Skip"
200 Push Ups
120 Thrusters 95/65#
120 Burpees
120 Power Cleans 95/65#
1 Mile Run
Team of 4, relay style using 20# vest

12JAN2011

2011-01-12T19:45:00.000-08:00

Power Clean
3-3-3-3
50, 60, 70, 80% 1 RM

Dead Lift
5-5-5
40, 50, 60%
3-3-3-3
70, 75, 80, 85%

15 KB Front Squat
20 GHD Sit Ups
x3

08JAN2011

2011-01-08T12:08:00.003-08:00

200M run
12 KB Swings
6 Dead Lift

20 Min AMRAP

Len -8 rounds 1 DL

07JAN2011

2011-01-08T12:08:00.001-08:00

Fran
21-15-9
Thrusters
Pull Ups

Len -5:34 30# dumbells

2k Row

Len -7:47

05JAN2011

2011-01-08T12:07:00.001-08:00

Front Squat
5x5

Len -185, 205, 215, 225, 235

04JAN2011

2011-01-08T12:06:00.001-08:00

500M Row
50 Squats
x3

Len -10:12

03JAN2011

2011-01-08T12:05:00.002-08:00

"Angie"
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats

Len -24:22

30DEC2010

2011-01-08T12:05:00.000-08:00

800M
x4

Keep each round within +/- 5 seconds, 30 squats for fouls.

Len -3:15, 3:10, 3:20, 3:20

Karen

2010-10-06T21:30:00.001-07:00

150 Wall Ball Shots
20# Ball

04OCT2010

2010-10-04T20:34:00.000-07:00

20 Sumo Deadlift High Pull 65#
20 Dips
400M Run
x3

Fran

2010-10-03T12:00:00.001-07:00

21-15-9
Thrusters 95#
Pull Ups

Len -4:41 PR!

The Elite

2010-07-25T02:20:00.000-07:00

By Sean Lewis

The Elite....  ...
From dawn till dusk,  light to dark, One thing, one materialized idea keeps me safe, One goal, one feeling keeps me sane. In dealing with humanity, And all the horrors it brings, Has brought new light, To what it means to be free. The freedom to choose, Life or death, The freedom to love, For good or bad, The freedom to live....
Only one person, YOURSELF, controls that, All men have destinies, Some are too weak, Too cowardly, Too ignorant to reach it, The strong survive, The healthy remain pure, As in all things, The biggest enemy or friend is YOURSELF, Know yourself, Know your weaknesses
For to become a man of destiny, You must overcome, In the face of failure, challenge, and despair, For to give in is to fall, ultimately fail, either in teachings or goals To become weakened is a threat, To who and what each of us stands for. A long journey for peace of mind, body, and soul,

But a necessary one, one fraught with temptation and easy ways out, But for those of us who strive for excellence, Who shine in unabashed glory, For us few ELITE, We make a stand, We've endured to become stronger, We've suffered to achieve our dreams, Without us all would be lost, Without us all would be in vain,
Never give in, Never surrender, Stand for your beliefs, rights, and thoughts, Become an unbreakable rock, Even during the worst, That your fellow man can lean on, To bolster their own foundations of resolve, Never Stop, Never Quit, For that is what it means to be ELITE, The unshakable will of determination,
Present in all......  Realized by few.....  Obtained by us.......  THE ELITE

Update

2010-07-17T02:18:00.000-07:00

Well I am drawing closer to getting back to MY gym. I'll admit the Air Force does have a lot more funding for their gym equipment yet they have only 2 pull up bars and NO rowers.... I have learned to appreciate my minimal but essential equipment that we have at our gym, and I am quite over the constant image of dudes with tiny ass tank tops carrying shaker cups with their workout gloves walking around doing 20 different chest press movement and looking at me weird as I am lunging across the gym, doing pull ups then box jumps and sweating my ass off. I dont mean to sound like a snob but when I can out lift, out run, or just whoop your butt in anything you challenge me to I don't put much stock in your opinion.
I did not achieve all of my personal goals I set for myself while I was out here, and I could come up with a million reasons as to why but the simple fact is that it was not one of my main priorities. And training in 90 degree weather with 100% humidity when you are from the Pacific Northwest is a HUMONGOUS challenge unto itself! I have learned a few things while here, especially dealing with motivating others when they lack the motivation themselves.
And with that I am going to sign off and go get some good sushi while I still can!!
Keep writing History!!

Inviticus

2010-06-21T04:36:00.000-07:00

This poem is from William Ernest Henley and is a popular one among our SEAL members, I know I will never be one of them or face the kind of hardships and challenges they do. But this mentality is something that I want to emulate in my life, that no matter what is thrown my way I will be ok, that I will stand tall and push on. Nothing in this life is easy, and people will cast doubt, hate and hurtful things at you to try and disuade you from YOUR path. All you can do is surround yourself with like minded people and hold strong. Be unconguerable!

Out of the night that covers me,
Black as the Pit from pole to pole,
I thank whatever gods may be
For my unconquerable soul.
In the fell clutch of circumstance
I have not winced nor cried aloud.
Under the bludgeonings of chance
My head is bloody, but unbowed.
Beyond this place of wrath and tears
Looms but the Horror of the shade,
And yet the menace of the years
Finds, and shall find me, unafraid.
It matters not how strait the gate,
How charged with punishments the scroll,
I am the master of my fate:
I am the captain of my soul.

Thoughts and Ramblings

2010-06-05T03:01:00.000-07:00

Cuz lets be honest, why else would you create a web log or a "Blog" if you didn't have conflicting inner issues that had to be shared with a semi anoymous audience? So I am in Japan for the summer, working insanely long hours with little control over my diet and far far away from my beloved garage gym. "Suck it up buttercup!!" Right? Well that is my attitude so thank you for point that out.

I have been on the island of Okinawa for a month now and feel like I have adjusted pretty good to the 80 degree days and 99% humidity, so now its time to do some work! I have checked out the local gymnasium facilities because thats just what gymrats do, its like mother in laws need to go yard sale'ing.... Yes that is a completely seperate rant that I will revisit at some time. And heres what I have on hand there. No bumper plates, just those odd octogon shaped ones, ONE pull up bar outside the gym of course, no rower and a plethora of tiny tank top clad guys doing bench press. Whatever, I have become immune to the "gym" scene and privately chuckle to myself when I see these guys walk around flexing in the mirror, and yes some of those chuckles come out loud and I get looked at but according to good ol coach Rip if you Deadlift over 500# you can do whatever the fuck you want.

So I sat down with a blank sheet of graph paper because I find all those lines help appease my mild OCD and I can make my programming look all professional. Which I did, I took a hard look at my goals, bounced those against my available equipment, contemplated on ordering some stuff from Roguefitness.com and came up with a plan of attack, which unfortunately for me involves a LOT of running, oh annnnnd the gym is 1.62 miles away from my barracks with no vehicle. I think I am going to have to buy my garage gym and wife something incredibly nice to show my appreciation of them both!!

Anyways thats my rant for now, I am going to go back to watching Oly lifting videos and practice with my lamp post until I find a suitable substitute, I will keep my ramblings posted here and the programming for The Gym will be posted on the bbnelite.org site.

Suck Less!!

Moving Sites

2010-04-07T19:33:00.000-07:00

So we are moving over to a new site, WWW.BBNELITE.ORG, it is easier for me to maintain and for you guys to track your progress.

06APR2010

2010-04-06T18:31:00.000-07:00

10!
Pull Ups
Jumping Lunges
Push Ups
24" Box Jumps

So you do 10, 9, 8,.....2, 1 reps

Tanner -10:40
Len -10:46
Tony -11:04
Juston -14:16
Prado -14:18 (Subbed Pull ups with Ring Rows)

Marlon joined us today too, he did the warm up and the squat intro, strong dude!! The Gym is going to start churning out some beasts here in the near future. Juston did all the pull ups without a band for todays WOD thats freaking awesome!!

05APR2010

2010-04-05T19:53:00.000-07:00

"357"
3- Dead Lifts
5- Burpees
x7 Rounds

Prado -3:57 135#
Len -4:02 275#
Jay 5:26 185#
Juston 5:41 275#

03APR2010

2010-04-04T17:32:00.000-07:00

Warm Up
Burgener WU
x3

WOD
1-1-1-1-1-1-1 Clean and Jerk
7 attempts for your 1 rep max, remember elbows high and outside, pull yourself down into the squat and BE AGGRESSIVE!!

"Yes, if you squat wrong it f$*%s things up. If you squat correctly, those same f$*%ed-up things will unf%#k themselves." Coach Rip

Len -275
Tony -175
Tanner -165
Juston -185

31MAR2010

2010-03-31T18:47:00.000-07:00

"Nancy"
400M Run
15 -Overhead Squats 95/65#
x5

Len -15:32 95#
Jay -17:02 65#
Tony -18:04 95#
Juston -18:53 65#
Tanner 21:46 65#

30MAR2010

2010-03-30T18:31:00.000-07:00

3-3-3-3-3-3 Push Press

Hannah 45/ 65/ 95/ 105/105 /105
Tony 95/ 135/ 155/ 185(m)/ 185/ 205(m)
Juston 95/ 135/ 155/ 185(m)/ 185(m)/ 185(m)
Tony 95/ 135/ 155/ 185(m)/ 165(m)/ 165
Len 185/ 205/ 225/ 245/ 275/ 285(m)

10 -Turkish Get Ups
x4

Hannah 15#
Tony 25#
Juston 25#
Tanner 25#
Len 36#

29MAR2010

2010-03-29T18:23:00.000-07:00

"Nate"
2 Muscle Ups
4 Hand Stand Push Ups
8 KB Swings 53#

Len -7 Rounds 1/0/0 53#
Tony -7 Rounds 6/6, 4/0 Dips and Pull Ups 36#

5 Parallette Push Ups
10 Double Unders
16 Sledge Vs. Tire

Tanner -19 5/10/3 8#
James -19 3/0/0 10#

27MAR2010

2010-03-27T14:18:00.000-07:00

Log Fran at "The Shed"
90# Log
21-15-9
Thrusters
Pull Ups

Tony -7:44
Juston -7:42 Blue Band
Tanner -8:41 Blue Band

"Big Bertha Fran"
160# Log
20# vest
12-9-6
Thrusters
Pull Ups

Len -7:41

26MAR2010

2010-03-26T18:11:00.001-07:00

200M Run
20 Box Jump 23"
10 Chest to Overhead 105/95#
x5

Tanner -13:15 95#
James -13:21 95#
Len -14:14 105#
Juston -15:22 95#
Tony -15:43 95#

I freaking HATE box jumps, that is all.

25MAR2010

2010-03-25T19:05:00.000-07:00

"Cindy"
5 Pull Ups
10 Push Ups
15 Squats
20 Min
AMRAP

Len -17 rds 3/0/0
Tony -17 rds PR!!
Tanner -15 rds Tan band
Juston -12 rds 5/0/0 Black band
Jay -12 rds 5/0/0 Green band

Oly Lifting Guru

2010-03-24T21:23:00.000-07:00

Heres a link to Sage Burgengers website, this girl has been doing the Oly lifts since she was 4!! She does a better job of breaking them down then I can so take some time to check it out.

24MAR2010

2010-03-24T15:38:00.000-07:00

Rest Day
Which means its time for some mental work, with us starting a strength and Olympic lifting biased program I want you to sit down and think of 3 goals you want to reach by the end of the 10 weeks. These can be anything you want, we will still be doing all the other functional movements at high intensity that have made CrossFit what it is so don't forget the Girls. Post your goals to the comment section, this way you have them written down and out in the open, nothing like some positive peer pressure to help push you on those days you don't feel like working out.

Len
245# Snatch
<9:00 "Helen"
50" Box Jump

23MAR2010

2010-03-23T19:30:00.001-07:00

3-3-2-2-1-1
Snatch

Tanner -85#
Tony -115#
Juston -125#
Len -215#

22MAR2010

2010-03-23T09:17:00.002-07:00

10 min KB snatch

Tanner -233 15#
Tony -177 25#
Len -210 36#

5 min rest then
2-2-2-2-2-2-2-2 speed squat with chains

20MAR2010

2010-03-23T09:17:00.001-07:00

CrossFit Total
Back squat
Press
Dead lift
3 attempts

Hannah 190, 75, 285 total 550
Tanner 135, 140, 335 total 600
Juston 225, 155, 335 total 715
Tony 295, 155, 300 total 750
Len 485, 215, 500 total 1200

19MAR2010

2010-03-23T09:16:00.000-07:00

10 Hang power clean
50 double unders
X3

Tanner -9:42 65#
Len -10:14 135#
Tony -11:34 95#

18MAR2010

2010-03-18T19:32:00.001-07:00

Warm up
Dot drill x3

Tanner 1:38/:58/:51
Tony 1:28/1:08

Work out
25 ring push ups
25 sit ups
25 pull ups
400M run
X3

Tanner 18:50 blue bands
Tony 20:54

Max weight pull up
Len 65#

17MAR2010

2010-03-17T19:35:00.000-07:00

3x3 Press

5 Push Press 185#
200M Sprint
x6

Len - 155#/185#/205#
9:46

I did this WOD with the guys from The Shack, Blake, Eric, Chad, Hiro and good 'ol #73 Jason. They started up their own box last week and the place looks great!

3 Dead Lift 80% Max
1 Box Jump 80% Max
x5

Hannah -2:44 225#/28"
Juston -3:00 245#/28"
Tanner -3:04 245#/40"

Today was Juston's first day, welcome to the club!! Hannah hit a PR in Dead Lift today of 275#, thats 20 lbs over her old record! Juston and Tanner both hit 300# for their first 1 Rep Max, these guys are legit and we look forward to seeing some great things from everybody. This week starts a heavy strength program. As the saying goes "DO WORK!!"

16MAR2010

2010-03-16T18:06:00.000-07:00

3-3-3-3-3 Front Squat with KB on bands
2 Min Rest between Rounds

Tony -115, 135, 165, 175, 185
Len -185, 235, 265, 275, 315 (1)

Both of us hit Personal Records (PR) today! The kettlebells definitely added an extra degree of difficulty to the movement. Today also marked the beginning of an 8 week strength cycle, we should see some big gains coming up, stay tuned!!

10MAR2010

2010-03-10T18:59:00.000-08:00

1 Min Each Station
- Box Jump 20"
- Wall Ball 20#
- Rope Pull Ups
- GHD Sit Ups
- Rest

3 Rounds

Tony -267
Len -264
Hannah -235
Sean -214

08MAR2010

2010-03-08T20:52:00.000-08:00

Max Height Box Jumps
7 Attempts

Tony -39.5" thats a 3.5" increase over his previous best!!
Len -45.5" New PR since jacking my ankle up last fall

21-15-9
Sumo Deadlift High Pull
Burpees

Tony -8:32 125/95#
Sean -10:17 135#
Len -6:28 135#

05MAR2010

2010-03-05T18:58:00.000-08:00

21-15-9
Band Dead Lifts
OHS

Sean -17:49 155#/55#

02MAR2010

2010-03-02T20:01:00.000-08:00

400M run
90 Second rest
x8

Fastest - Slowest
1:29-1:41 Len
1:37-1:51 Sean
1:35-1:57 Tony

"Helen"
400M Run
21 KB Swing
12 Pull Ups
x3

Hannah
Tanner

PT good for you, good for me!!

2010-03-01T09:17:00.000-08:00

01MAR2010

15 THRUSTERS
15 PUSH UPS
10 EA LUNGES
15 V UPS
15 PUSH UPS
15 TUCK JUMPS
1 20-20-20 PLANK
15 PUSH UPS

2 MIN JUMP ROPE

4 ROUNDS

24FEB2010

2010-02-24T19:25:00.000-08:00

Skill Work
5/5 Hang DB Snatch
3 Skin The Cats
5/5 KB Turkish Get ups
:20 Hand Stand Hold
x3

Not for time, focus was all on form and full range of motion. Good way to stretch out after some big WODs this week.

23FEB2010

2010-02-23T18:15:00.002-08:00

Breach and Clear Stations
#1- 15 Thrusters 75/45#
#2- 15 Dips
#3- 15 Pull Ups
#4- 15 Knee to Elbow

1- Tony
2- Hannah
3- Dustin
4- Len

Each round starts at the door, 1-4 stack at the door and enter the room walking to their station and begin working out. Each person calls "Clear" when theyre finish, clock stops when last person calls "All Clear" and then everybody stacks back up outside the door for the next round. Oh and each person does a full circuit with the 20# vest....

Circuit 1
:40
:37
1:22
:42

Circuit 2
:54
:57
:52
1:05

Circuit 3
1:39
:50
1:11
1:34

Circuit 4
:44
1:04
:44
1:22

Great workout, good team building exercise, the best part of this community is the fact that even when you can barely breath you're cheering on everyone around you. Who says Sailors cant do Close Quarter Combat drills?

22FEB2010

2010-02-23T18:15:00.001-08:00

Command PT
Warm Up
50 Jumping Jacks
20 Push Ups
20 V-Ups
15-10-15 Side Plank and Push Ups
20 Squats

Workout
1/2 Mile Run
100M Backward run
100M Lunges
x2
100M Backward run
100M Walking knee to elbow
x2
1.5 Mile Run

17FEB2010

2010-02-17T19:22:00.000-08:00

30' Tire Drag
8 KB Swings
100M Sprint

Hannah -36# 8 rounds!

1 Snatch
3 Snatch Balance
x8

Tony -65, 75, 75, 95, 95, 75, 75, 75

16FEB2010

2010-02-16T18:38:00.000-08:00

30' Tire Drag
8 KB Swings
100M Sprint
AMRAP 10 Mins

Len -53# 7 rounds
Tony -36# 5 rounds

15FEB2010

2010-02-15T17:49:00.000-08:00

Snatch Work
1 Full Snatch
3-5 Snatch Balance
x8

135, 155, 155, 185, 185, 155, 155, 155

Then:
10 GHD Sit Ups
3 Ring Dips
x4 with 20# vest

I know the weights aren't that impressive, there is a reason for that, my form and technique are not even close to the level of my strength. I can Beast my way through the weight with no problem, but when you start getting up there in the repetitions your flaws are extremely evident and brother let me tell you that is a humbling experience for a meat head like myself. But that is part of becoming a better athlete, systematically attacking your weaknesses. I finished up the snatch work with some high pulls from the ground, trying to pull the bar as high as possible with hip drive.

This year is going to be a big push for my weaknesses, I have a few goals that are going to push me beyond my comfort zone, there will be a lot of failures but from each one I will learn, there will be days where I will be humbled by weight that my ego will tell me is too light, but through this all I will be a better athlete, coach and in some twisted way a better person. I owe a good deal of my personal and professional achievements to the lessons I have learned in the gym, patience, dedication, perserverence, humility, drive, determination, sacrafice, and mental fortitude to name a few.

13FEB2010

2010-02-13T13:04:00.000-08:00

"Murph"
1 MIle Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Len -49:51
Tony -1:08.50

12FEB2010

2010-02-12T17:49:00.000-08:00

10 Power Clean
10 Burpees
x3

Len -4:08 135#
Tony -5:38 115#

1-1-1-1-1
Squat Clean and Jerk

Len -215, 225, 245, 245, 265 (miss)

10FEB2010

2010-02-10T09:39:00.001-08:00

50 Wall Ball 20#
25 Pull Ups
40 Wall Ball
20 Pull Ups
30 Wall Ball
15 Pull Ups
20 Wall Ball
10 Pull Ups
For time

Len -14:07

09FEB2010

2010-02-09T17:47:00.000-08:00

Front Squat
2-2-2-2-2-2-2-2-2-2
Rest 60 Seconds between rounds

Hannah (WELCOME BACK!!!) -115#
Tony -155#
Len -225, 225, 225, 225, 225, 245, 245, 245, 275, 275

08FEB2010

2010-02-08T18:13:00.000-08:00

Command WOD

1/2 Mile Run

1 Min Each Station

- Plate Thrusters
- Plate Lunges
- 30 Yd Sprints
- Leg Whippers
- KB Swing
- KB High Pull
- 30 Yd Lateral Shuffle 15 yd Burpees
- 30 Yd DB Drop back drill 15 yd Kareoke
x2

1/2 Mile Run

VQ-1, first actual WOD, you can tell it was a good one when it looked easy on paper, that and the gasping fish faces running between stations!! Great work everyone, keep it up and the PRT will be a breeze!

05FEB2010

2010-02-05T19:52:00.000-08:00

"Michael"
800M Run
50 Sit Ups
50 Back Extensions
x3

Tony -22:25
Len -24:28

7 -Dead Lift
7 -Box Jump
x4

April -9:28 65#/14"

03FEB2010

2010-02-03T20:00:00.001-08:00

"The Drill"
3 Hang Snatch
3 Power Snatch
3 Squat Snatch
x5

Len -95#
Adam -35#

01FEB2010

2010-02-01T17:56:00.001-08:00

"Cindy"
5 Pull Ups
10 Push Ups
15 Squats
20 Min AMRAP

Len -17/5/1
Tony -16
Eric -16
Adam -13/5/6

5 GHD Sit Ups
7 Push Ups
10 Squats
10 Min AMRAP
April -7/5

16JAN2010

2010-01-18T07:45:00.000-08:00

7 -Hang Squat Clean
10 -Clapping Push Ups
x5

Len -7:57
Tony -8:24

15JAN2010

2010-01-16T09:46:00.000-08:00

"Helen"
400M Run
21 KB Swing
12 Pull Ups

Len -9:32 53#
Tony -10:44 36#

16JAN2010

2010-01-16T09:45:00.000-08:00

7- Hang Squat Cleans
10- Clapping Push Ups
x5

Len -7:57
Tony -8:24

12JAN2010

2010-01-12T18:55:00.000-08:00

5-5-5-5-5 Power Clean

Tony -185/225/245/245/245

Len -115/165/175/180/175

11JAN2010

2010-01-11T17:49:00.000-08:00

"MINDY"
5 Ring Push Ups
10 Double Unders
16 Sledge Vs. Tire 16#

20 Mins AMRAP

Tony -12
Len -14 5/6

We started this one with the push ups and double unders reversed. After round 2 I changed it up, the DU's added a good dose of cardio work to the WOD. Was shooting for 15 rounds but the DU's were frying my shoulders, still a great new bench mark to add to the list. We will do this one again on 12FEB2010.

05JAN2010

2010-01-05T19:18:00.000-08:00

5 rounds for time of:
60 Kettlebell Swings
25 ABMAT Sit-ups
75 Jump Rope (Singles)s

Len -24:12 36#
Tony -24:58 25#

04JAN2010

2010-01-04T18:36:00.000-08:00

3 rounds for time of:
36 Pull-ups
36 Ring Dips
75 Air Squats

Len -32:07
Tony -34:26

30DEC09

2010-01-03T18:48:00.000-08:00

Front Squat 1-10-1-20-1-30 - 1
Front Squat 1-10-1-20-1-30 reps
Post total load (add up all six barbell loads)

Len -235/185/235/165/275/135
Tony -185/135/185/120/185/95

New Posting Option

2009-12-19T17:05:00.000-08:00

So I have found a website that will post our WODs and you can keep track of your results, follow this link and sign up.

The Gym is the name we are under.

19DEC09

2009-12-19T13:56:00.001-08:00

15 Thrusters 115#
400M Run
x5

Len -21:12

15DEC09

2009-12-15T18:26:00.000-08:00

100 Over Head Squats
For Time

Len -8:27 95#
Tony -10:42 75#
Jerry -7:28 50 15#

14DEC09

2009-12-14T18:57:00.000-08:00

10 Pull Ups
20 Burpees
30 KB Clean and Jerk
40 Knee to Elbows
50 Box Jumps
x2

Len -CTB Pulls, 36# 25:17
Jerry -Ring Pulls, 15# 1/2 reps 26:22

09DEC09

2009-12-09T18:40:00.000-08:00

"Hip Fry"
150 KB Swings

Jeromy -5:23 36#
Tony -6:23 36#
Len -4:30 36#
Jerry -3:47 75 reps 15#

08DEC09

2009-12-08T19:27:00.000-08:00

"Fran"
21-15-9
Thrusters 95#
Pull Ups

Tony 10:36 Rx'd
Jeromy 12:24 Green Band
Len 5:27 Rx'd

Not my personal best, I can make excuses but I am content with my time, there has been a lot of things going on in my life that attribute to my performance. That made me get to thinking, where do you draw the line? Where do you decide what you are willing to put aside, how do you weigh life with workouts? My sleep cycle is jacked up, why? because I have a 1 year old daughter who wakes up 3-4 times a night and a job that I have to be up for at 430am, so for a full 8 hours I would have to go to bed by 8pm. when you get off work at 430pm that drastically cuts into your family time. so yeah, Ill take some non super human times, I look at the fact that I weigh over 250 lbs, can do 30+ muscle ups, sub 6:00 Fran, 23 min 5K, so yeah, Im satisfied with my performances so far. Does that mean that I will quit pushing myself? HELL NO!! Just means its time to re-evaluate and set a new plan of attack!!

03DEC09

2009-12-03T18:29:00.000-08:00

1-1-1-1-1 Press
3-3-3-3-3 Push Press
5-5-5-5-5 Push Jerk

35, 35, 40, 45, 45
45, 45, 45, 50, 50
50, 55, 60, 60, 65 -Amber

115, 125, 135, 145, 155
145, 135, 135, 135, 135
135, 135, 135, 135, 140 -Tony

091201

2009-12-01T19:08:00.000-08:00

1-1-1-1-1 Press
3-3-3-3-3 Push Press
5-5-5-5-5 Push Jerk

85, 105, 105, 105, 105
110, 120, 130, 120, 110
110, 110, 110, 110, 110 -Jeromy

185, 185, 205, 185, 185
185, 205, 225, 245, 245
225, 225, 225, 225, 225 -Len

091130

2009-11-30T19:49:00.000-08:00

"Last Ascent"
5-10-15
Back Squat
Box Jump

Tony -10:21 185#
Adam -5:57 185#
Sean -5:58 185#
Len -3:30 225#
Amb -4:03 45#

2009-11-25T19:24:00.001-08:00

Happy thanksgiving!!

091124

2009-11-24T21:38:00.000-08:00

1-1-1-1-1-1-1 deadlift
Hannah -230, 235(m), 235, 240, 245, 250

"Cindy"
5-10-15
pull, push, squat
20 min AMRAP
Len -18

091120

2009-11-20T20:40:00.000-08:00

3/3 Atlas Lift
5 Precision Jumps
7 HSPU
2 Muscle Ups or :15 Ring Holds

x5

091118

2009-11-18T20:24:00.000-08:00

10 BW Dead Lift
10 GHD Sit Up
x5
Each round for time

Jeromy -185# :44.5/:37.4/:33.4/:28/:30.2
Adam -205# :55.4/:39.4/:36.4/:30.6/:30.8
Tony -185# :41.5/:37.3/:30.5/:30.9/:29.5
Len -255# :39/:32.5/:29.7/:33.5/:32.5 (305#)

091117

2009-11-17T18:58:00.001-08:00

Pyramid Pull Ups
+1 Every Minute until failure

Adam -6 (ring pull ups)
Jeromy -11 & 4/12
Hannah -12
Tony -13
Len -19 &19/20 95# Push Press

Sand Bag Get Ups
AMRAP 10 Min

Len & Adam- 80# 26
Tony & Jeromy- 40# 32
Hannah -25# 44

091117

2009-11-17T01:09:00.000-08:00

12 Power Snatch 65#
10 Push Ups
AMRAP 20 Mins

Len -11
Tony -10

091113

2009-11-15T19:30:00.000-08:00

50 Squats
50 KB Swings
5 Chest to Bar (CTB) Pull Ups
50 Push Ups
50 KB Snatch 25/25
5 CTB Pull Ups
50 Knee to Elbow
50 KB Swings
5 CTB Pull Ups

Len 13:50 36#
Tony 17:23 25#
Adam 16:32 25#
Ralphy 25:41 15#

091112

2009-11-12T20:31:00.000-08:00

Rest day so of course I have to find something that makes you think and makes challenges your mental fortitude.

Cutting Up An Ox

Prince Wen Hui's cook
Was cutting up an ox.
Out went a hand,
Down went a shoulder,
He planted a foot,
He pressed with a knee
The ox fell apart
With a whisper,
The bright cleaver murmured
Like a gentle wind.
Rhythm! Timing!
Like a sacred dance,
Like "The Mulberry Grove"
Like ancient harmonies!

"Good work!" the Prince exclaimed,
"Your method is faultless!"
"Method?" said the cook
Laying aside his cleaver,
"What I follow is Tao
Beyond all methods!

"When I first began
To cut up oxen
I would see before me
The whole ox
All in one mass.
"After three years
I no longer saw this mass.
I saw the distinctions.

"But now, I see nothing
With the eye. My whole being
Apprehends.
My senses are idle. The spirit
Free to work without plan
Follows its own instinct
Guided by natural line,
By the secret opening,
The hidden space,
My cleaver finds its own way.
I cut through no joint, chop no bone.

"A great cook needs a new chopper
Once a year - he cuts.
A poor cook needs a new one
Every month - he hacks!

"I have used this same cleaver
Nineteen years.
It has cut up
A thousand oxen.
Its edge is as keen
As if newly sharpened.
"There are spaces in the joints;
The blade is thin and keen:
When this thinness
Finds that space
There is all the room you need!
It goes like a breeze!
Hence I have this cleaver
Nineteen years
As if newly sharpened!

"True, there are sometimes
Tough joints. I feel them coming,
I slow down, I watch closely,
Hold back, barely move the blade,
And whump! the part falls away
Landing like a clod of earth.

"Then I withdraw the blade,
I stand still
And let the joy of the work
Sink in.
I clean the blade
And put it away."

Prince Wen Hui said,
"This is it! My cook has shown me
How I ought to live
My own life!"

091110

2009-11-10T18:25:00.000-08:00

"Lynne"
Max Rep Body Weight Bench Press
Max Rep Pull Ups
x5

Brett 185# 93 Reps
Len 253# 265 Bench 90 Reps

091109

2009-11-09T19:16:00.000-08:00

30 Burpees
1 Round Burgenger Warm Up

3-3-3-3-3 Over Head Squat

Tony -95, 115, 135, 135, 165
Amber -Slosh, Slosh +10#, Slosh +20#, 35, 35
Len -185, 205, 225, 245, 255x2
Hannah -35, 55, 60, 65, 65

091106

2009-11-07T07:57:00.000-08:00

50 Burpee Wall Balls 20# Med ball

4:32 Tony
4:447 Len

091104

2009-11-04T20:50:00.000-08:00

3-3-3-3-3
Clean and Jerk

Tony -115, 135, 155, 185, 185
Adam -95, 115, 135, 155, 185x2
Jeromy -95, 115, 135, 155, 165

091102

2009-11-02T18:26:00.000-08:00

"Cindy with a Friend"
5 Pull Ups
10 Push Ups
15 Squats
20 AMRAP
Meanwhile your partner is holding your "Friend" the Kettle Bell, Rotate after completed rounds. Both partners must finish to count the round.

Len & Amb (Rings, mod push) 9 Rounds 5 Pulls 10 Push
Nick (bands) & Tony 9 Rounds 5 Pulls
Jeromy (Bands mod push) & Adam 9 Rounds

Welcome back Jeromy and Adam!! Its been awhile, glad to see you guys havent slacked off too much!

091028

2009-10-28T18:01:00.000-07:00

"Helen"
400M Run
21 KB Swing
12 Pull Ups
x3

Hannah -11:28 25#
Tony -12:48 53#
Nick -13:24 25# Black Band
Amber -13:04 15# Rope Body Pulls

091027

2009-10-28T17:41:00.000-07:00

15-9-3
Deadlift
Modified HSPU

Tony -2:32 135#
Jen -2:44 55#
Nick -2:53 95#

092209

2009-10-22T17:42:00.000-07:00

Ankle is still swollen and sore, but damn it, I want to work out, its been almost 2 weeks now!!

7-7-7
Dead Lift
Hang Clean
Push Press
x3

Can not remove your hands until you finish all Reps!!
Each round for time!

Len -:27, :35, :34
-135, 185, 185

Tony -:33, :35. :42
-95, 115, 135

Nick -:45, :40, :44
-35, 55, 65

091021

2009-10-21T19:47:00.000-07:00

20 Plate Thrusters
20 KB Swings
20 Box Jumps
20 Sit Ups
x4

Tony -20:02
Hannah -22:21
Amber -22:41

091019

2009-10-19T18:58:00.001-07:00

:30 Each
2H KB Swings
Around the World
1H Snatch
Around the World
1H Snatch
Around the World
Rest
x3

Len -53#
Tony -25#

091014

2009-10-14T19:31:00.000-07:00

3 Hang Cleans
3 Box Jumps Max

Angel 115, 135, 145, and 155x1!! PR!!
37.5" Box Jump! another PR! Great job bro! We're gonna miss you, good luck in San Diego and keep getting after it!

091012

2009-10-12T19:18:00.000-07:00

3 Squat Cleans
3 42" Box Jump
x3

Brett -135, 155, 160

5 Push Ups
10 Ring Rows
15 SDLHP 35#
20 AMRAP

Amber -10

091010

2009-10-10T11:46:00.000-07:00

21-18-15-12-9-6
KB Thrusters 25#/ea
GHD Sit Ups
GHD Back Extensions

Angel -16:37

Amber learned hang power clean today, we didnt go full clean because this was her first week back and her legs were toast from earlier this week. She did an amazing job though! Picked it up quickly and already looking forward to her next PR!!

5-5-5-5
PVC, Slosh Pipe then 35#!!!!

091009

2009-10-10T11:45:00.000-07:00

400M Run
20 R KB Swings 25#
400 M Run
30 Pull Ups
400M Run
20 L KB Swings 25#
400M Run

Angel -12:54

091008

2009-10-08T18:19:00.000-07:00

800M Run
15 Push Press 35#
10 Dips
x2

Amber -18:23

Hell yeah!! This was the first time Amb ran in over 2 years! Great job love! Keep it up! Im proud of you!!!

091007

2009-10-07T19:03:00.000-07:00

"The Chief"
3 Power cleans 135/115#
6 Push Ups
9 Squats
AMRAP3 Mins
1 Min Rest
x5

Tony 15 Total Rounds 135#
Ty 14 Total Rounds 135#
Angel 15 Total Rounds 115#

20 KB Swings
20 Med ball thrusters
x3
Amber 7:59 10#

091006

2009-10-06T17:52:00.000-07:00

5, 4, 3, 4, 5 Back Squat

Brett 135, 185, 225, 225, 205
Angel 135, 185, 195, 195, 185

21-15-9
Ring Dips
Chest to Bar Pull Ups

Brett 5:49
Angel 9:44

090309

2009-10-03T17:43:00.000-07:00

Well I managed to pull the tendon off the bone in my ankle by playing football last week. I have to go back into the doc this monday and find out for sure how bad it is. Of course I have to keep you guys going and rant and rave about working out and how squats directly affect your day to day brushing of your teeth (trust me theres a connection!!) I came upon this article and I had to share it.

Do Hard Things By Justin Lascek
I’ve trained here at Wichita Falls Athletic Club since I arrived in January and have been fortunate enough to have Rip’s coaching eyes on me. I haven’t had any coaching in weight training since high school, and that early coaching wasn’t at the caliber of Rip. I've exponentially become a better coach and lifter since receiving the concise, efficient methods that Rip has groomed and utilized through years of experience.
Within the first month of being here, I actually trained with Rip while he coached me. Keep in mind I didn't know Rip then as well as I do now. I've seen him train numerous times since, but this was the first time I experienced what he goes through when he trains.
coaching me on the push-jerk. Before we started I was
already drained; dead if you will. Rip had already started warming up, and I could almost feel him crackling and
creaking. He is not a particularly old man; however he was a competitive powerlifter for a decade and has been through all kinds of comically horrible injuries. Being a powerlifter (and injury prone) is an incredibly different situation with an incredibly different demand on the body than someone who is simply training for fitness. In other words, when Rip warms up, it looks like an incredibly painful endeavor.
So, what was I going to do? Tell him I was tired and sleepy? I went and got my lifting shoes.
I had been awake that morning since I opened the gym at 6:00 AM. I trained in
the manner of the “Starting Strength” protocol (a novice linear progression) by squatting,
bench pressing, and power snatching. Throughout the day I coached a class and a few
individual sessions. It was after 11:00 PM when Rip started training, as is his custom. Rip
planned to clean and press while
When you watch Rip lift, you can see that he is in pain. His face contorts like twisted leather and as he struggles to lockout each press, his grimace darkens with intensity and concentration. His right elbow and left shoulder cannot lockout very well, yet he presses nonetheless. When Rip locks a press overhead the best he can, he lets the bar fall to the ground. He immediately walks away from the bar, and sometimes mutters an obscenity while squinting his eyes closed before he opens them as wide as he can. It’s the kind of thing a person would do if they are experiencing immense pain.
“Does every rep hurt like shit?” I ask him. “Yes. Every fucking rep.” He makes a note in his log book, and says over his shoulder, “I haven’t had a pain
free workout in twenty years.” And he hasn't. I've seen his workout logs from that long ago.
Imagine every rep in your workout being one of the more painful experiences of your life. Imagine knowing that it's going to be that painful every time you step towards the barbell. Imagine having to actively ignore the current and future pain you are and will experience every set. Imagine doing that for every workout. Now imagine doing that for twenty years. A lesser man would have given up long ago. And that’s the point.
No, I’m not here to build up any kind of legend that might be Mark Rippetoe. I’m breaking him down to what he simply is; someone who does something really fucking hard on a consistent basis knowing that it is going to be really fucking hard before he does it. This concept is infinitely important to us all.
First, we should never avoid doing something (like training) when we know it will suck. Avoiding doing something that is hard makes you a coward and you can never experience or learn anything valuable by being a coward.
Next, by convincing ourselves to do something that is hard when we don’t want to, we are growing. We are displaying a quality of strength that will correlate and resonate far from the barbell.
Lastly, by overcoming hard obstacles on a consistent basis, we set ourselves up efficiently for success. Our thoughts formulate our feelings, our feelings compose our emotions, our emotions are exhibited through actions, and our actions define who we are. If we can structure our thoughts in a successful mindset, one that strives towards success regardless of the obstacle, then it makes us a better person. One of the best ways to train to do this is to do something that is really fucking hard. And then do that on a regular basis.
When you skip doing deadlifts at the end of the workout because they are hard, you are a coward. When you give up on trying to grind through a press, you are quitting. And you're sure as hell capable of training if you are experiencing pain. There is a difference between injury pain and regular pain. There is a difference between hard and less hard when you can choose the former. This is the difference between a chickenshit and a Man.
If you don’t want to listen to me, you could ask Rip; just don’t be surprised when he rolls his eyes.

093009

2009-09-30T17:41:00.000-07:00

20 SDLHP 65#
10 Dips
Sand Bag Carry 100M

Team workout, AMRAP 20 Min each event must be completed before moving onto the next one.

Tony, Ty and Angel 12 Rounds 20 SDLHP