01 Nov 2011
Warm-up
3 rounds
400 meter run
Pullups/Push ups/box jumps

Set a cone at 20 meters. Five rounds for time of:
135 pound barbell Overhead walk, 40 meters
30 Wallball shots, 20 pound ball
98 pound KB Farmer carry, 40 meters
The barbells must be turned around the cone.

31 Oct 2011

Three rounds for time of:
95 pound Overhead squat, 15 reps
15 L Pull-ups
95 pound Split-jerk, 15 reps
15 Knees to elbows
95 pound Hang clean, 15 reps
15 Back extensions, with 25 pounds

Hold 25 pound plate or dumbbell to chest for back extensions.

                                                       Gus and Ollie catching a nap with momma
30 Oct 2011
Clean 215 x 1
Ring Dip 65lbs x 1
Overhead Squat 155 x 13

27 Oct 2011
Warm-up
3 rounds
400 meter run
L-Sit pullups
push ups
sit ups
back ext

WOD
Complete 40 intervals of 20 seconds of work followed by ten seconds of rest. Perform 8 consecutive intervals of each of the following exercises:
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)
There is no additional rest between exercises.
Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. The score is the total of the scores from the five stations.

26 Oct 2011
Warm-up
5 100 meter shuttles (10m per leg) 30 seconds rest in between
3 rounds
15 Double unders
15 Burpee

Complete as many rounds as possible in 20 minutes of:
3 Wall climbs
10 Up-downs
5 Parallette pass-throughs (forward + back = 1)
10 Grasshoppers (right + left = 1)
For the wall climbs, toes and chest touch the ground to toes and chest touch the wall. For the up-downs, thighs touch the ground then stand up fully. For the pass-throughs, the hips open at the front and back. For the grasshoppers, the shin contacts the opposite forearm.

24 Oct 2011
Back squat
10 sets 2 reps rest 60 seconds between sets

Then the following for time:
21-15 and 9 rep rounds of:
Left-arm Kettlebell snatch, 1.5 pood
Right-arm Kettlebell snatch, 1.5 pood
Pull-ups

23 oct 2011
10 rounds
3 HSPU
6 dead lift 225
12 pull up
24 double unders

Time: 20:00

Warmup
3 round
21 double under
10 slam ball

22 oct 2011
10 sets of 2 reps
60 seconds between sets

Finish with
Tabata row
Tabata run

20 Oct 2011100's
100 Pullups for time
100 Push ups for time
100 Air squats for time
10 x 100 meter run with 90 sec rest between run

19 Oct 2011
Warm-up
7 x 400 meter run with 90 second break between intervals

3 Rounds
Overhead squat 135 x 10
Double unders 50

“Tiger, one day you will come to a fork in the road,” he said. “And you’re going to have to make a decision about which direction you want to go.” He raised his hand and pointed. “If you go that way you can be somebody. You will have to make compromises and you will have to turn your back on your friends. But you will be a member of the club and you will get promoted and you will get good assignments.” Then Boyd raised his other hand and pointed another direction. “Or you can go that way and you can do something – something for your country and for your Air Force and for yourself. If you decide you want to do something, you may not get promoted and you may not get the good assignments and you certainly will not be a favorite of your superiors. But you won’t have to compromise yourself. You will be true to your friends and to yourself. And your work might make a difference.” He paused and stared into the officer’s eyes and heart. “To be somebody or to do something. In life there is often a roll call. That’s when you will have to make a decision. To be or to do. Which way will you go? by John Boyd

18 Oct 20114 rounds
100 meter run
25 Battling Ropes
100 meter run
10 HSPU
100 meter run
25 Air Squats
100 meter run
25 Pushups

Runs completed on manual treadmill with 10 lbs of resistence

Warm-up
3 rounds
400 meter run
15 GHD Situps
10 pistols

17 Oct 2011
Rest day thank goodness, my hands are trashed from yesterday's 400 pullups.  Since it's a rest day, seems like a good day to think about death.

The following is an excerpt from Pierre Hadot, The Present Alone is Our Happiness; Conversations with Jeannie Carlier and Arnold I. Davidson, translated by Marc Djaballah, Stanford, CA: Stanford UP, 2009, 162-6.
—
Jeannie Carlier: Among the inner attitudes and the spiritual exercises of ancient philosophy, which ones do you prefer, and perhaps practice?

I would say that the theme that struck me the most is the meditation on death, because of my reading at the time of my youth, and thereafter because of my various surgeries (I have been anesthetized ten times or so). Not that I am obsessed by the thought of death. I have always been amazed, however, that the thought of death helps one to live better, to live as though one were living one’s last day, one’s last hour. An attitude such as this one requires a total conversion of attention. To no longer project oneself into the future, but to consider one’s action in itself and for itself, to no longer consider the world to be the simple frame of our action, but to look at it in itself and for itself–this attitude has both an existential and an ethical value. It allows one to become aware of the infinite value of the present moment, of the infinite value of today’s moments, as well as the infinite value of tomorrow’s moments, welcomed with gratitude as an unexpected chance. But it also allows one to become conscious of the seriousness of every moment of life, to do what one does habitually, not by habit but as though one were doing it for the first time, by discovering everything this action implies for it to be well done. Somewhere in Peguy there is a passage where he describes something Saint Aloysius Gonzaga (who was often cited to us for that matter, and he surprised me a great deal) said as a child. When asked what he would do if he were told that he was going to die in an hour, he answered, I would continue to play ball. Thus he recognized that one can give, as it were, absolute value to every instant of life, as banal and humble as it may be. What matters is not what one does but how one does it. The thought of death was thus leading me to the exercise of concentration on the present recommended by both the Epicureans and the Stoics.

J.C.: But how can this concentration on the present be reconciled with the imperatives of action, which always require a finality and thus an orientation toward the future?

Indeed, it should be specified that this concentration on the present implies a double liberation: from the weight of the past and the fear of the future. This does not mean that life becomes in a sense instantaneous, without the present being related to what has been and what will be. But more precisely, this concentration on the present is a concentration on what we can really do; we can no longer change the past, nor can we act on what is not yet. The present is the only moment in which we can act. Consequently, concentration on the present is a requirement of action. The present here is not a mathematical and infinitesimal moment; it is, for example, the duration in which the action is exercised, the duration of the sentence one utters, of the movement that one exercises, or of the melody one hears.

J.C.: You like to cite the verses from Goethe’s Faust II, to which you have devoted an article: “So the spirit looks neither forward nor backward. The present alone is our happiness.” How can one say that the present alone is our happiness?

…Happiness is in the present moment, for the simple reason that we live only in the present, on the one hand, and on the other, that the past and the future are always the source of suffering. The past chagrins us, either simply because it is past and escapes us, or because it gives the impression of imperfection; the future worries us because it is uncertain and unknown. But every present moment offers us the possibility of happiness….

J.C.: What do you mean by this wealth of the present instant or moment?

This wealth is the one we give it, thanks to a transformation of our relationship to time. Ordinarily our life is always incomplete, in the strongest sense of the term, because we project all our hopes, all our aspirations, all our attention into the future, telling ourselves that we will be happy when we will have attained this or that goal. We are scared as long as the goal is not attained, but if we attain it, already it no longer interests us and we continue to run after something else. We do not live, we hope to live, we are waiting to live. Stoics and Epicureans invite us, then, to effect a total conversion of our relation to time, to live in the only moment we live in, that is, the present; to live not in the future but, on the contrary, as though there were no future, as though we only had this day, only this moment, to live; to live it then as well as possible, as though–as we were saying earlier--it were the last day, the last moment of our life, in our relationship to ourselves and to those around us. It is not a question here of a false tragedy, which would be ridiculous, but of a way to discover everything that can be possessed in the instant. First of all, we can realize an action well done, done for itself, with attention and consciousness. We can tell ourselves, I apply myself at concentrating on my action of this moment; I do it as well as possible. We can also tell ourselves, I am here, alive, and this is enough.

16 Oct 2011
I somehow managed to stick my whole head up ass my today and misread the cross fit main site workout. The main site had the following
Five rounds for time of:
Run 200 meters
20 Pull-ups
Run 200 meters
20 Push-ups
Run 200 meters
20 Sit-ups
Run 200 meters
20 Squats

I did the same workout except I did pull ups after every run, that's right I did 20 rounds of 200 meter run and 20 pull ups (400 total pull ups). Don't worry I'm getting my Darwin award speech ready now. Total time for turning my hands into hamburger:57:50.

15 oct 2011
5 rounds
7 x squat clean 155lbs
14 x KB swings 1.5 pood
Time: 12:06

14 Oct 2011
Deadliest
7 sets of 1 rep (go as heavy as possible)
7 x 100 meter sprints

Warm up
Pull up
Pushup
Air squat
Double unders

"Everything depends on opinion--Ambition, luxury, greed, all are based on opinion. It is according to opinion that we suffer. A man is as wretched as he has convinced himself that he is." Seneca letter XVIII

12 oct 2011
AMRAP in 30 min
400 m run
15 good morning with 45lb
20 ab mat sit-ups x 25lbs

11 oct 2011
Front squats 10 sets of reps

400m sprint x 7 with 90 sec rest

10 oct 2011
21,15,9
Deadlift x 225
Handstand pushup
Time: 4:20

Finished with
5x100 sprints
1 no legs rope climb