Sunday, May 30, 2010

Memorial Day

Today we honor all that gave their lives so that we may live free. To all that wear the flag of this great nation on their arm and place their life in danger, we thank you.

The Defenders Creed

I accept and understand that human predators exist. Criminal or
terrorist, they take advantage of our civilized society to prey upon
the weak. They represent evil and must be confronted and defeated.

I believe that self-defense is a moral imperative, and that illegitimate
force and illegal violence must be met with righteous indignation and
superior violence.

I will not rely on others for the security of myself, my family and
my community.

I proudly proclaim that I run with a like-minded pack. I do not amble
through life with the mind-numbed herd.

I will train with my chosen weapons, maintain them and carry them in
a condition of readiness at all times.

I will be mentally prepared and physically equipped to effectively
respond to an attack or emergency.

I will constantly test myself against realistic standards to discover
my strengths and weaknesses. I will turn weakness into strength.

I will seek to learn new skills and techniques, and then teach what I
have learned to other members of the pack.

Be it with firearm or blade, empty hand or blunt object, I will hit
my enemies hard, fast and true.

I will live a quiet and unobtrusive life, but I will develop and retain
the capacity for swift and decisive violence.

I recognize that I am the modern equivalent of the traditional
Minuteman, and that I may be called to service at any time against
heavily armed enemies. I will respond effectively.

I accept that I am a pariah among some of my countrymen, and a
quaint anachronism to others. I will not hold their ignorance against them.

I will win, or die trying

I swear this creed before God, my family and my fellow citizens.

Author Unkown

Saturday, May 29, 2010

Level I challenge

CONGRATULATIONS!!!!! Today was our 1st Level I challenge workout and congrats go out to all the challengers. The WOD today was "Cindy" everyone meet or exceeded the requirements. Josh lead the pack with 16 rounds +5+3, with Carley in a close 2nd with 16 rounds +5, Dan another close one at 16 rounds, and Larry keeping good pace at 14 rounds. Mike and Brandy joined in the fun today too scoring 14 rounds +5+5 and 8 rounds respectively.
Nice work all,welcome to Level II get crackin' on those requirements.

Friday, May 28, 2010

Date with Diane

We had a great day with Diane and I think everyone is pretty fond of her.




deadlift 225#/185#

handstand push ups

Wednesday, May 26, 2010

running fun

A great day with PR's and pushing through some runs. Check out the score in the photo below.

Bench. 5/4/3/1/1

4 rounds
400 M run
30 box jumps

Tuesday, May 25, 2010

thanks to "fittest of the Sierras"

We had great WOD that was inspired by the "fittest of the Sierras" event this spring, thanks to CrossFit Initiative for the post. Everyone did great and Donna had her first WOD on the bar, nice work!!!
200 M farmers carry
3 rounds:
7 floor to overhead 115#/95#
7 burpees
7 pull ups

200 M farmers carry

Mondays Max. efforts

Had a great day with the ramp up classes today, Angela and Jackie both have a great overhead squat and Jeremy jumped right up to the butterfly pull up, nice work all!
Worked some weight today, see great form improvement for the snatch.

Front squat. 75% 3x5
Snatch heavy singles or form work

Saturday, May 22, 2010

A team effort

We had a really fun team effort workout today. Dan, Larry, and Mike made it in and did great. The workout is divided evenly between team mates.
7125# of push press (95#)
150 swings
180 pull ups
225 squats

Friday, May 21, 2010

overhead and under foot

Had a good day working on light overhead work and double under timing. Check out the scores in the comments sections. Expect more overhead work in the coming weeks! Jeremy even got some overhead work in today on his ramp up with some weighted thrusters.

50 double unders
21 OH squats
21 box dips
50 double unders
15 OH squats
15 box dips
50 double unders
9 OH squats
9 dips

Wednesday, May 19, 2010

jerking around

I think we've found our mascot. He may look mild mannered and harmless but just wait, in 2 months he'll be kicking your butts in the 400 M run.
Working some weights today got some great numbers out check out the pics for the scores. Saw some great improvement on form today! Jackie and Angela made it for their ramp up today despite the terrible traffic on I-90 and showing great form in the cleans. Great job.

Push jerk 5/3/3/3/1
Power clean 1 rep max
1 attempt max. effort hanging leg raises

Tuesday, May 18, 2010

40 reps for fun

Everyone should be rolling out those hamstrings tonight. Nice work all on the heavy back squat WOD! Loving see those high numbers and great form.
40 reps for time:
Back squats 80% of your 1 RM
If/when you have to put the bar down penalty of 10 burpees

Monday, May 17, 2010

monostructural overload

1 arm snatch 5X5
400 M run
1 arm snatch 5X5
500 M row
1 arm snatch 5X5
100 double unders

Friday, May 14, 2010

row row row...

Got a quickie in today with some rowing and upper body work, check out the comments for scores.
ME push press

Tabata row

Thursday, May 13, 2010


Welcome to Jeremy, who made it in today for his 1st ramp up class. Donna and Kim made it in this morning to work their push presses I'll add there score with everyone elses tomorrow. But for today get out there and enjoy the beautiful weather and take a much deserved rest day.

Wednesday, May 12, 2010

rope work

Worked the rope today with a ME WOD 'lots of fun especially with those pesky rope burns, oww ladies (Carley, Meghan and Kim). Nice numbers all. Angie and Jackie are doing great on their form and ramp up.
4 rounds
400 M run
Rope climbs until failure