Friday December 11, 2009 - Manchester

Good workout and little English Ale and Jazz in Manchester before I return to help Lindsay move from CVG to DEN! Hooray!

Yesterday's WOD: Run 5K

Thursday December 9, 2009 - Officially old

Even though I did crush Stiffler in a 1000 Meter row challenge following today's Crossfit WOD, I did pass a milestone over the weekend. My sincere thanks to the Redeyes, Lindsay, my kids, my folks, my cousin Heather and family and my cousin Andy and family for making my formal promotion to LtCol a special event.

Carson, Stiffler, Ike, BC, Rookie, and Weed all accomplished a modified version of this WOD in the Redeye Crossfit gym today:

For time:
Run 800 meters
30 Hip/Back Extensions
30 GHD Sit-ups
30 Hip Extensions
30 Knees to Elbows
30 Back Extensions
30 AbMat Sit-ups

Post time to comments.

Wednesday December 8, 2009 - Egypt

Enjoyed a fun Delta trip to Egypt last week. Pictured are some of the highlights. Also survived a brutal Crossfit WOD over the weekend. Give the Lumberjack 20 a try some time!

"Lumberjack 20"

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

Thursday December 3, 2009 - Cruising to health?

Okay suffice to say, we relaxed pretty well on the cruise. Our disciplined diet was a bit relaxed but we did manage to work out every day! Back on the program.

Saturday November 21, 2009 - Cruising the Caribbean!

Embarked on a 10-day journey with Lindsay, my kids, and parents to the Southern Caribbean yesterday! Looking forward to Haiti, Columbia, Panama, Costa Rica, Grand Cayman and a Thanksgiving week of relaxation (and no dishes.)

Friday November 20, 2009 - BFM

In the fighter pilot world BFM stands for basic fighter manuevers, i.e. dogfighting. Following a successful stan eval inspection (good job Lobo, Beef, and Kidd) the Redeyes are flying some good old fashioned air to air combat. I enjoyed a great week of flying at the guard before departing today with the family for a Thanksgiving Cruise!

There were a couple of great WOD's this week. If you are looking for a killer sometime perform two in the same day like Ike did:

Fran meets Elizabeth:

21-15-9
Pullups
Powercleans
Thrusters
Ring dips

Monday November 16, 2009 - Abuja, Nigeria

In one of my Delta firsts, I flew to Abuja, Nigeria yesterday. Abuja is more developed than Dakar and proved to be quite interesting. I didn't venture out much as we were only there for 9 hours. There was a nice gym in the hotel, so I was able to get me Crossfit on (I know you were concerned!)

One more full day back in Dakar before finally home again after a long 10 days of airline flying.

Today's Crossfit is a Classic:
Monday 091116:"Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Post time to comments.

Friday November 13, 2009 - Crossfit EVA from Africa

One of our favorite WOD's today:

Friday 091113

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Post time to comments.

Thanks for the feedback on the Fearless post from Barcelona. Terry Nugent accurately identified that as unconditional love. For one of my favorite books on the subject check out Max Lucado's: FEARLESS

May hat's off to the flight attendants and Captain Keith volunteering their time at the Orphanage in Dakar, Senegal today.

Pictures are from Barcelona earlier this week.

Wednesday November 11, 2009 - Fearless!

I had one of those defining moments yesterday in Barcelona. While jogging down the crowded La Rambla and jamming to Nickelback in my ipod I caught a scene that made time stand still. La Rambla is a busy mix of tourists and commerce and somewhere in the middle I saw a man stand with arms outstretched as his young daughter sprinted from 10 yards away into a huge hug with him.

It reminded me of how Faith literally runs into my arms. She actually accelerates her last few steps. There is no doubt in her mind that I am going to catch her. In a year that would be tough on any parent and child, she continues to fearlessly sprint into my arms.

It occurred to me that being fearless in the absence of challenge is really no challenge. Being fearless in the in the face of risk is what brings true reward.

I encourage you to consider your own fearlessness given your circumstances. Look your challenges square in the eye and LOVE and LIVE: Fearlessly!

Saturday November 7, 2009 - revisiting Dharma

Sometimes the business of life and tomorrow's tasks gets the better of us and we feel overwhelmed. When this happens I frequently revisit passion in my Faith and even revisit some Eastern Principles. Deepak's Seventh Spiritual Law of Success is Dharma.

7) The Law of "Dharma" or Purpose in Life
The seventh spiritual law of success is the Law of Dharma. (Dharma is a Sanskrit word that means "purpose in life.") This law says that we have taken manifestation in physical form to fulfill a purpose. You have a unique talent and a unique way of expressing it. There is something that you can do better than anyone else in the whole world--and for every unique talent and unique expression of that talent, there are also unique needs. When these needs are matched with the creative expression of your talent, that is the spark that creates affluence. Expressing your talents to fulfill needs creates unlimited wealth and abundance. There are three components to the Law of Dharma. The first says that each of us is here to discover our true Self. The second component is to express our unique talents; the expression of that talent takes you into timeless awareness. The third component is service to humanity. When you combine the ability to express your unique talent with service to humanity, then you make full use of the Law of Dharma.

On the Crossfit front today, I was inspired by the number of Redeyes that tackled a Friday WOD! I tip my cap to Weed, Kojack, Homey, Ike, Tkas, and Carson. We all got a little work on our power snatches:

Friday 091106

Complete as many rounds in 20 minutes as you can of:
65 pound Power snatch, 12 reps
10 Push-ups

Post rounds completed to comments.

Thursday November 5, 2009 - Milestones

Another birthday passed and I owe a great deal of gratitude for all the kind wishes. Special thanks to my Kids, Lindsay, my brother and Anna and my parents.

Wishing everyone a fit and FUN week!

Friday October 30, 2009 - Happy Halloween!

What a fun snow week that Lindsay and I have enjoyed with Faith, Jonah, and Mitchell! Carving pumpkins always sounds like fun - - until you are halfway through it! All kidding asided, the kids did great and the final product was well worth the effort.

Happy Friday from snowy Colorado!

Yesterday's WOD:

Thursday 091029 "Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Wednesday October 28, 2009 - Back to basics

Fall is a tough time of year to stay true to your fitness goals. Thanksgiving is around the corner and then Christmas - - why not wait for the dreaded New Year's Resolution? Better yet, why not hit the holidays in stride and already have the body you want in 2010!

Today's Crossfit WOD is simply Back Squats - a great back to basics WOD.

Speakin of Back to Basics, may hat is off to Beef Caldwell, Lobo Wolf, and Kidd Garceau for getting the REDEYES ready for our Stan Eval inspection we'll enjoy during the next two weeks!

Pictured more workouts and wine from last weekend.

Saturday October 24, 2009 - Combining F's

At Wisdom of the Warrior we frequently espouse our Core Values:

• Faith
• Family
• Friends
• Fitness
• Financial
• Fun
• Personal Growth

This weekend has provided a great opportunity to combine many of our Core Values as Lindsay and I join my parents in a trip to Paso Robles to celebrate my brother Randy's Birthday with his new wife, Anna.

A little modified Crossfit on the beach and fun with the family is hard to beat!

Tuesday October 20, 2009 - who is Dr. Tabata?

Tabata is a work/rest cycle of 20 seconds on and 10 seconds off. This simple interval will humble the boldest of warriors.

One of the things I like about Tabata - is that you can do it ANYWHERE! Hotel room, office, airline cockpit!

Tabata reminds me of a Wisdom of the Warrior principle related to the Serenity Prayer:

God grant me the serenity
to accept the things I cannot change;
courage to change the things I can;
and wisdom to know the difference.

The simplicity of Tabata reminds us that we can always get a workout regardless of our environment. It also reminds us to take advantage of the things that are available to us in our environments and not to try and change the things we can't control.

Tuesday 091020 "Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Post total reps from all 32 intervals to comments.

Friday October 16, 2009 - Seven Cowboy Values

Okay, there are no western cowboys in Amman, but I came across this fun article on the T-Nation website: 7 Cowboy Values

First, today's Crossfit WOD (performed at the hotel gym in Amman):
For time:

• 21 Hip-Back Extensions
• Run 400 meters
• 18 Hip-Back Extensions
• Run 400 meters
• 15 Hip-Back Extensions
• Run 400 meters
• 12 Hip-Back Extensions
• Run 400 meters
• 9 Hip-Back Extensions
• Run 400 meters
• 6 Hip-Back Extensions
• Run 400 meters
• 3 Hip-Back Extensions
• Run 400 meter

SEVEN COWBOY VALUES - Click for complete article.

1. Courage

Of course he's willing to die. You think we do this kind of work because we're scared to die?

— Virgil Cole, Appaloosa

2. Optimism

Vin: Reminds me of that fellow back home that fell off a ten-story building.
Chris: What about him?
Vin: Well, as he was falling people on each floor kept hearing him say, "So far, so good...so far, so good!

— The Magnificent Seven

3. Self Reliance

No brag... just fact.

— Will Sonnett, The Guns of Will Sonnett

4. Authenticity

If you get to thinkin' you're a person of some influence, try orderin' somebody else's dog around.

— Cowboy saying

5. Honor

It's sad that governments are chiefed by the double tongues. There is iron in your words of death for all Comanche to see, and so there is iron in your words of life. No signed paper can hold the iron. It must come from men. The words of Ten Bears carries the same iron of life and death. It is good that warriors such as we meet in the struggle of life... or death. It shall be life.

— Ten Bears, The Outlaw Josey Wales

6. Duty

From now on I see a red sash, I kill the man wearing it. So run you cur. And tell the other curs the law is coming. You tell 'em I'm coming! And Hell's coming with me, you hear! Hell's coming with me!

— Wyatt Earp, Tombstone

7. Heart

Well, he sure as hell wasn't one to complain. Woke with a smile, seemed like he could keep it there all day. Kind of a man that'd say 'good morning' and mean it, whether it was or not. Tell you the truth, Lord, if there was two gentler souls in this world, I never seen 'em. Seems like old Tig wouldn't even kill birds in the end. Well, you got yourself a good man and a good dog, and I'm inclined to agree with Boss here about holding a grudge against you for it. I guess that means Amen.

— Charley Waite, Open Range

Thursday October 15, 2009 - Kicking it Amman

Had a chance to train a couple of crew members this week. It is always inspiring to see how much people want to improve their physical condition.

Remember there are only 2 BIG SECRETS! Make healthy food choices and exercise at high intensity every day! Once you are doing those 2 things, then we can tweak the details.

Today's WOD:

Five rounds for time of:
135 pound Hang squat clean, 15 reps
30 Push-ups

Post time to comments.

Tuesday October 13, 2009 - Redeyes in Jordan

Small world: flew an airline trip to Amman Jordan this week and caught up with Stiffler, Thor, and Fido who are in country to judge the Royal Jordanian Falcon Air Meet!

Great Crossfit workout with Linds and Jen yesterday in Ohio and at the hotel gym in Amman today - - two of our favorites:

FRAN:
Three rounds, 21-15- and 9 reps, for time of:

• 95 pound Thruster
• Pull-ups

ELIZABETH:
Three rounds, 21-15- and 9 reps, for time of:

• 135 Pound Power Cleans
  
• Ring Dips
  

Saturday October 10, 2009 - Alhambra

While in Spain, I traveled to the most visited historic site in the country: Alhambra

Here are a few pcitures I took and yesterday's WOD:

Friday 091009

Run 5 K

Post time to comments.

Thursday October 8, 2009 - Catching up in Malaga

Sometimes travel will throw a small wrench in your workout schedule, but fortunately I found the perfect combination: a pullup bar at the beach!

Pictured with the crew in Malaga.

Thursday 091008

Complete as many rounds in 20 minutes as you can of:
Row 250 meters
Sumo deadlift highpull 95 pounds, 21 reps
Pull-ups 15 reps

Sumo Dead Lift High Pull...[wmv]

Tuesday October 6, 2009 - Chopra Rewind

Been a little while since we visited some of the Chopra Principles of Success. Tuesday's Focus is Choice or Karma:

The Law of Karma (or Cause and Effect)
"Karma" is both action and the consequence of that action; it is cause and effect simultaneously, because every action generates a force of energy that returns to us in kind. There is nothing unfamiliar about the Law of Karma. Everyone had heard the expression, "What you sow is what you reap." Obviously, if we want to create happiness in our lives, we must learn to sow the seeds of happiness. Therefore, karma implies the action of conscious choice-making. Whether you like it or not, everything that is happening at this moment is a result of the choices you've made in the past. Unfortunately, a lot of us make choices unconsciously, and therefore we don't think they are choices--and yet, they are. If you step back for a moment and witness the choices you are making as you make those choices, then in just this act of witnessing, you take the whole process from the unconscious realm into the conscious realm. This procedure of conscious choice-making and witnessing is very empowering.You can use the Law of Karma to create money and affluence, and the flow of all good things to you, any time you want. But first, you must become consciously aware that your future is generated by the choices you are making in every moment of your life. If you do this on a regular basis, then you are making full use of this law. The more you bring your choices into the level of your conscious awareness, the more you will make those choices which are spontaneously correct--both for you and those around you.

Monday October 5, 2009 - Back in action

Thanks for the little Blog break over the weekend. Prioritizing core values allowed me time for other things this weekend.

It is important for all of us to allow for some breaks. Disciplined pursuit of our goals is noble, but there will be days when everything can't get done.

Speaking of challenges, today's WOD features MUSCLE UPS. One of the few Crossfit maneuvers that I have yet to master:

Monday 091005

30 Muscle-ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

Muscle-up...[wmv]
Muscle-up/False Grip Demo...[wmv]

(pictured 757ER in Guyana)

October 1, 2009 - Crossfit Guyana

When you do crazy crossfit WOD’s on the road all the time, you tend to turn a few heads. Two trainers jumped in and joined me for the WOD at the Pegasus Hotel in Georgetown, Guyana today. I have to hand it to Sharon and Paul – they were tough customers!

Hope you enjoy this smorgasbord WOD as much as we did:
For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb ascen

Wedneday September 30, 2009 - Crossfit WOD: Helen

"Helen"

Three rounds for time:

• Run 400 meters
• 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
• 12 Pull-ups

Stiffler's original favorite WOD

Here is how to do KB Swings:

• Kettlebell Swing...[wmv]
• Kettlebell swings...[wmv][mov]

Pictured with yesterday's Blogger!

Tuesday September 29 - Rapunzel's First Post!

Greetings from Cincinnati, OH! For the first time since its inception, James has turned over the “Wisdom of the Warrior” blog duties to someone else. He asked if I would compile a motivating post that incorporates fitness. I am going to give it my best shot, but I apologize in advance if this doesn’t live up to the posts that you are accustomed to.

Recently James and I finished watching a movie that we started back in February – The Notebook. What a powerful and inspiring love story that demonstrates that love can endure anything including a fatal disease – Alzheimer’s. If you have seen the movie it won’t come as a surprise that I sobbed through the last few minutes of it. And if you are wondering – yes, we did manage a workout during our day of relaxation.

Now, to tie in fitness to relationships - I believe that it is extremely beneficial for couples to set/work towards a goal and experience a sense of accomplishment together. In the fitness arena people set goals to increase endurance, lose weight, increase strength, etc. I recommend that couples create a fitness program that will be mutually beneficial to both parties while also allowing them to have fun and enjoy each others’ company. We are friends with many couples that work out or set fitness goals together and have the pleasure of witnessing their happy, healthy relationships. It is also an intricate part of our daily routine and something that we enjoy thoroughly.

Pictured are Chris and Denise Melka - - a prime example of a couple who has incorporated fitness into their marriage.

Sunday September 27, 2009 - Perseverance

People are always blaming their circumstances for what they are. I don't believe in circumstances. The people who get on in this world are the people who get up and look for the circumstances they want, and, if they can't find them, make them. ~G.B. Shaw, Mrs. Warren's Profession, 1893

My thanks to Kojack who pushed me through this WOD today:

Sunday 090927
Complete as many rounds as possible 20 minutes of:

• 95 pound Thruster, 5 reps


• 95 pound Hang Powercleans, 7 reps


• 95 pound Sumo Deadlift High-pull, 10 reps

Pictured last week in front of Robin Olds' F4

Saturday September 26, 2009 - September M&F

Back in the day when I was doing a great deal of personal training I read most of the major fitness magazines on a regular basis to keep up with current fitness trends. Most fitness magazines reproduce much of the same data from a few sources. That being said there are usually a few gems in between all the adds. Here are a few highlights from this month's M&F.

- There are 3 types basic of protein in muscle recovery shakes: Whey, Egg, and Casein. Each has there advantages and benefits, but few protein powders effectively blend all 3. Optimum's 2:1:1 Recovery might be worth a look.

- White Tea is brewed primarily from the buds of the camellia sinesis plant, which are covered in whiteish hairs. Those buds along with some leaves undergo very little processing before they hit your tea cup, which means they retain more of the phytochemicals that are responsible for the tea's health and physique benefits.

Today's WOD's:

Saturday 090926 "Angie"

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

Thursday September 24, 2009 - Where to start?

Many of you know that I have passionately studied and pursued the fitness lifestyle for my entire adult life. Crossfit is the most successful semi-structured long-term program I have tried. That being said, it may not be the best place to start for the uninitiated.

Without too much credit to Bill Phillips or Tony Horton - - if you are just getting started, then Body for Life or P90X may be a great place to start enroute to Crossfit.

The bottom line is that getting in shape require two important steps:

1) Making healthy food choices
2) Exercising at high intensity

These two steps can be packaged and marketed in a number of ways, but they can never be ignored.

Wednesday September 23, 2009 - Col. (ret) Robby Robinson

Flew a fantastic incentive ride yesterday for retired Colonel Robby Robinson. He was ready to re-sign up in the military and fly jets for a living!

Here is his BIOGRAPHY

Todays Crossfit WOD:Wednesday 090923

Five rounds for max reps of:

• Body weight bench press
• Pull-ups
• Body weight back squat

Post reps for all three exercises in all rounds.

Tuesday September 22, 2009 - Major Kojack

Kojack and Denise are inspirations! Not only did Lindsay and I start dating at their wedding last December, they are serious about fitness. Fun to see Kojack, his parents and Denise participate in his promotion to Major over the weekend!

Today's WOD: Tuesday 090922

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

Monday September 21, 2009 - Shoulder Tri Panel

One of our Balad favorites!

Monday 090921

Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

Shoulder Press/Push Press/Push Jerk tri-panel...[wmv]
Shoulder Press-Push Press-Push Jerk...[ wmv]

Saturday September 19, 2009 - Fallen Firefighter Memorial

Kidd, Fido, Lt. Edwards and I got to fly a very meaningful fly by in Colorado Springs. Were staying here in COS tonight and these boys are thinking twice about bringing me along after completing today's WOD after we landed:

Saturday 090919
21-18-15-12-9-6-3 rep rounds of:
Handstand push-ups
L-pull-ups

Now were out to see what the Springs has to offer on a Saturday night!

Friday September 18, 2009 - GHD Situps!

Friday 090918

Five rounds for time of:
30 Glute-ham sit-ups
25 Back extensions

Glute-Ham Sit-up Elements Lecture Clip...[wmv][mov]
Glute-Ham Sit-up...[wmv1] [wmv2]

Thursday September 17, 2009 - "Daniel"

This WOD (workout of the day) will greatly improve you FRAN time. Sell out on the running portions and then talk to the folks who ask you why there isn't more cardio in Crossfit?

Thursday 090917 "Daniel"

For time:

• 50 Pull-ups
• 400 meter run
• 95 pound Thruster, 21 reps
• 800 meter run
• 95 pound Thruster, 21 reps
• 400 meter run
• 50 Pull-ups

Thruster tri-panel...[mov][wmv]
Thruster (barbell)... [wmv]

Wednesday September 16, 2009 - Crossfit Warmup

On a rest today it serves us well to revisit the fundamentals of the standard crossfit warmup!

Overhead Squats (in the warmup generally done with PVC pipe of light weight!)
Overhead Squatting Safely...[wmv][mov]
Overhead Squat... [wmv]

Pushups
Push-up Standards...[wmv][mov]

Situps
more on these later - but crossfit situps are DIFFERENT

Samson Lunge
To perform the samson stretch you interlace your fingers and raise them overhead so your palms are facing the ceiling, lifting with your shoulders. Your legs are in a lunge position with the rear leg's knee touching the ground. Stretch your hands up, and stretch/sink into the lunge. For a more detailed explanation (and pictures), check out the April 2003 issue of the CrossFit Journal.

Pullups
Pull-up...[wmv][rmvb]

Medicine Ball Cleans
Medicine Ball Cleans...[wmv][mov]

More pics from Nashville over the weekend!

Tuesday September 15, 2009 - Front Squats

Tuesday 090915

Front squat 3-3-3-3-3 reps

Front Squat...[wmv]
Front Squat Good/Bad Bi-panel...[wmv][mov]

Monday September 14, 2009 - Country Music supports the Guard!

Some of Country Music's Biggest Stars gave us a tribute to close out the NGAUS Conference last night: Ricky Skaggs, Kelly Pickler, Craig Morgan, Wynonna Judd, and Trace Adkins!

Today's WOD:

Monday 090914 "Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments. Compare to 081209.

Sunday September 13, 2009 - Diane

Sunday 090913

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 090516.

Saturday September 12, 2009 - NGAUS

The National Guard Association of the United States is an important professional organization for the men and women that serve in their respective state national guard units.

I have the privilege of attending the NGAUS conference in Nashville this weekend.

Friday September 11, 2009 - Barbara

Friday 090911:

"Barbara"

Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Rest precisely three minutes between each round.

Compare to 090526.

Babara Tribute picture from Balad.

Thursday September 10, 2009 - Push Jerk!

Thursday 090910

Push Jerk 3-3-3-3-3 reps

Post loads to comments.

Push Jerk...[wmv][mov]

Wednesday September 9, 2009 - 09/09/09

Fun WOD today: (notice it last appeared on May 17, 2009!)

Wednesday 090909
Four rounds for time of:

* 100 ft Walking lunge, carrying 30 pound dumbbells

* 24 inch Box Jump, 30 reps

* 30 pound Weighted pull-ups, 20 reps
Post time to comments.
Compare to 090517.

Weighted Pullup Variations...[wmv][mov]

Tuesday September 8, 2009 - Pumped for Fall

With the passing of Labor Day we enjoyed a couple of great weddings this weekend and a day off from the BLOG yesterday!

Fall can be a tough time to stay motivated for your fitness goals. Swimsuits have been put away and the next milestones may be Halloween Candy and Thanksgiving Feasts! Take advantage of the routine of Fall and commit to a regular workout/Crossfit schedule. Set some specific goals for yourself with specific timelimes in the Fall months.

Pictures from some weekend fun!

Sunday September 6, 2009 - lots o Burpees!

Burpee Demo...[wmv]


Sunday 090906
6 rounds for time of:

• Run 400 meters


• 25 Burpees

Set up under a bar that is one foot above your reach for the burpees. Jump and touch the bar for each burpee rep.
Post time to comments.
Compare to 041027.

Saturday September 5, 2009 - Clean and Jerk!

Saturday 090905
Clean and Jerk 1-1-1-1-1-1-1 reps
Post loads to comments.

Clean & Jerk...[wmv] [mov] [wmv2]

Friday September 4, 2009 - Why you need DYNAMAX wall balls

Sometimes there is no generic substitute for the real thing and DYNAMAX wall balls (as we call them in Crossfit) are the REAL thing. Yes, they will cost you $120 a piece, so stop looking for the discounts, but they will last for years worth of Medicine Ball Cleans and Wall Ball Shots!

Order them here!

Thursday September 3, 2009 - Run RIGHT!

Nothing quite like a 5K Run for a Crossfit WOD. Don't take it lightly - watch this clips to learn to run "right!"

Fixing Matt's Stride, Part I, Brian MacKenzie ...[wmv][mov]
Foot Pull Drill, CrossFit Virginia Beach...[wmv][mov]
Hip Opening Hurdle Drills - John Baumann...[wmv][mov]
Intro to Pose Technique (CFJ Preview)...[wmv][mov]
Intro to Pose Technique Pt 2 (CFJ Preview)...[wmv][mov]
Long/Slow vs Short/Fast, Brian MacKenzie ...[wmv][mov]
Lying Starts Drills - John Baumann...[wmv][mov]
Run Corrections, CrossFit Newport Beach...[wmv][mov]
Running Shoe Technology, Brian Mackenzie ...[wmv][mov]
Running Seminar Technique Analysis...[wmv][mov]
Running Technique, CrossFit Newport Beach...[wmv][mov]
Skills & Drills, CrossFit Endurance...[wmv][mov]
Sprint Mechanics, Arms - Karl Geissler...[wmv][mov]
Sprint Mechanics, Initial Drills - Karl Geissler...[wmv][mov]
Sprint Posture Drills - John Baumann...[wmv][mov]
Tabata Treadmill Run, CrossFit Newport Beach...[wmv][mov]
The Fall, Brian Mackenzie ...[wmv][mov]
Triathlon Bike Fits, Steve Neal ...[wmv][mov]
Triathlon Transitions Pt I, Brian MacKenzie ...[wmv][mov]
Triathlon Transitions Pt II, Brian MacKenzie ...[wmv][mov]
Uphill/Downhill Techniques, Brian MacKenzie ...[wmv][mov]
Wheel Analogy, CrossFit Running Certification (CFJ Preview) ...[wmv][mov]
Why Pose Run? Brian MacKenzie ...[wmv][mov]

Wednesday September 2, 2009 - Elizabeth

Its fun to see how many people at the Guard unit at Buckley are tackling the daily Crossfit WOD as it makes for healthy water cooler talk. Sarah and Justin Klassen are usually in the Redeye gym before 6am and I had the privilege of being "pushed" through Elizabeth by Ike today. Stiffler and Carson (one of our new LT's) got after it and Homey Fogle is a regular Crossfitter!

I may have to come up with tool for all of the Redeyes and friends to track their workout times and weights!

Wednesday 090902
"Elizabeth"
21-15-9 reps of:

• Clean 135 pounds
• Ring dips

Pictured Ringer and Kidd steppin' to FLY!

Tuesday September 1, 2009 - 2 months!

Milestones give us fun opportunities to get motivated for specific goals. I have a little birthday in two months and will be extra diligent about my diet and exercise intensity!

What a GREAT WOD to start September with: FRAN + ROWING in between!

Tuesday 090901
For time:

• Row 1000 meters


• 95 pound barbell Thruster, 21 reps


• 21 Pull-ups


• Row 750 meters


• 95 pound barbell Thruster, 15 reps


• 15 Pull-ups


• Row 500 meters


• 95 pound barbell Thruster, 9 reps


• 9 Pull-ups

If you do not have a rower, replace row efforts with a 1 mile run, 800 meter run and a 400 meter run.

Post time to comments.

Monday August 31, 2009 - Complacency

Whether it comes to fitness or life, complacency can be a major hurdle. Consider this quote:

The measure of your success usually comes down to who wins the battle that rages between the two of you. The 'you' who wants to stop, give up, or take it easy, and the 'you' who chooses to beat back that which would stand in the way of your success - complacency. -- Chris Widener

I encourage you to revisit your goals and decide what role complacency will play in your achievement.