Who would have guessed it my little Boog Woman of the Year

I want to send out a well deserved congratulations to my wife Kristen who was just named Woman of the Year by the Lillington Chamber of Commerce.  Me and the boys and of course the Grand Old Dame Cessie couldn't be more proud.  Way to go moma, we all aspire to emulate your wonderful example!

Swing and hop

Matt, The video provides a demonstration for the challenge.

WOD
Pyramid from 1-20 in less than 20 minutes with the following two exercises (demonstrated in the video).
Russian KB swing
Nuri Hop (Nuri is one my bootcampers and she actually completed the workout to standard)

Pyramid sequence should look like this

1 swing and 1 hop then, 2 swings and 2 hops then, 3 swings and 3 hops, continue the sequence to 20.

For those wondering what the video is referencing, I challenged my friend Matt with this workout and if he completes it within the time standard with a 35lb KB I will buy him a 53lb KB.  Matt has been training with KBs for about a month and is making incredible progress with both his fitness and his health.  You can follow his progress at http://brilianthumanity.blogspot.com/  and you will be amazed at what he is doing with his self-discipline and how it is enabling him to follow a very paleo diet with a daily dose of intermittent fasting.  Best of luck Matt, I'm sure you will accomplish this challenge in the near future.

The Office

WOD 16 Feb 21014
The Office
20 rounds
30 sec row
Power Clean x 3 (95/95, 105/105,115/115,125/125,135/135,145/145,155/155,165/165,185/185,185/185)

Entire WOD completed within my office.  One of those days where I was willing to do damn near anything to get out of studying.

Tender Feet,

Animals whose hoofs are hardened on rough ground can travel any road...Seneca

We talk a pretty good game, but most of us don't really prepare for the worst.  We think we are going to live forever and we'll never lose the ones we love.  I guess its just human nature to not want to think about the less pleasant experiences in life.  Our desire for ease and comfort never ceases to amaze me.  Tonight, my old dog Whiskey Pete reminded me what it means to be hard.  He decided that he needed to get out and visit the neighbors tonight and chose to ignore the freezing rain and 7 inches of snow.  Pete's the most independent being I know and he is definitely not a fair weather neighbor.  He was convinced Ms Donna wanted to see him and the weather could go f*#k it self.  Of course his moma would have none of that, so I had to go out and bring him back home.  The little adventure made me think of something I read by Seneca from his Letter 51.  The irony of this letter is that Seneca was as rich as Bill Gates, but was always writing about ways to toughen his soul to withstand the fickle vicissitudes of fate.      

9.I have set freedom before my eyes; and I am striving for that reward. And what is freedom, you ask? It means not being a slave to any circumstance, to any constraint, to any chance; it means compelling Fortune to enter the lists on equal terms. And on the day when I know that I have the upper hand, her power will be naught. When I have death in my own control, shall I take orders from her?

10 Therefore, a man occupied with such reflections should choose an austere and pure dwelling-place. The spirit is weakened by surroundings that are too pleasant, and without a doubt one's place of residence can contribute towards impairing its vigour. Animals whose hoofs are hardened on rough ground can travel any road; but when they are fattened on soft marshy meadows their hoofs are soon worn out. The bravest soldier comes from rock-ribbed regions; but the town-bred and the home-bred are sluggish in action. The hand which turns from the plough to the sword never objects to toil; but your sleek and well-dressed dandy quails at the first cloud of dust.

11 Being trained in a rugged country strengthens the character and fits it for great undertakings.

Pete and Me from 8 years ago, if you look closely he's trying to break free.  The boy hates to be told what to do and I have no idea where he learned that from.

WOD today

3 rounds of 

KB Squats with 2 x 70 KBs  x 5 reps

5 rounds

KB Cleans with 2 x 70 KB x 5 reps

10 presses with 35lb KB x 3 sets x 10 reps

Then 10 Rounds

30 seconds Airdyne at 80 watts

10 pullups

30 second rest

The Mysterious Spider Monkey

Most likely thing this monkey just said, "I've never seen one that big before" or perhaps "did anybody hear that"

Today's WOD
Couplet 
10 rounds Start 1 rep and progress to 10
Jumping Shrugs with 2 x 70lb KB
Burpees

Then
7 Rounds
500 meter row
Deadlift 2 x 70lb KB from 7 inch blocks
21:00

08 Feb 2014

Friday WOD
5 intervals with
400 meter run
20 KB American Swings
20 Pullups
Work/Rest: 1:1

Saturday WOD
Ascended from 1-20
KB Swings Russian 70lbs
Jumping Squats
Push ups

20 Rounds of
10 x KB Swings Russian 70lbs
10 x Jumping Squats
10 x Push ups

05 Feb 2014

Boot Camp update:

The 6 am class got introduced to a little running, KB swinging and some real ugly knee to elbows this morning.  All appeared to survive, but there was a significant amount of grumblings about leg soreness.  So tomorrow morning we'll shift gears and give the legs a break.  The 6 pm class went very well and I suspect these ladies are going to be eating steel and spitting nails in a few weeks.  The 6 pm class will get some strength training tomorrow evening and we'll finish their week off with an interesting circuit.

My WOD today:
10 rounds of 30 seconds on the Airdyne followed by a
Complex
5 x Power clean, 5 x Push Press and 5x Front squat complex
45 lbs, 65 lbs, 95 lbs, 115 lbs, 6 rounds with 135 lbs

Day 1 of HAWC Bootcamp

We started the HAWC Bootcamp today and had 8 people participate.  A couple of folks that were scheduled to attend had other obligations or were under the weather.  We conducted a class this morning at 6am and again at 6pm.  We did some basic skill training with a KB and then followed it up with a nice 10 minute KB circuit.  Tomorrow we put the KBs away and do some bodyweight work.  Both classes were quick learners so I expect we will get to some fun stuff before the month is over.

Here's an interesting video about Sugar and the impact it has on your body.