03.11.2012

Rest Day

03.10.2012

Run 5k

Followed by 30 sec hill sprints with 30 sec recovery

Run 1k

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03.09.2012

Happy Friday
Have  great weekend--get in, get out, get on with your weekend

Deadlift
2-2-2-2-2-2-2-2-2_2

03.08.2012

OPEN WOD 12.3

18 min amrap

15 box jumps 24/20″

12 push press 115/75#

9  toes 2 bar

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Just waiting here to say "I told you so"

03.07.2012

Warm-Up
20 slow air squats
- Slow Controlled movement
-stable all through the movement
-Seeking good depth
-Knees pushed out

20 Pushups
20 Sec Handstand Hold

"Klepto"

4 RFT:
27 Box Jumps (24" box)
20 Burpees
11 Squat Cleans (145#)

U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David. Maj Brodeur was a 1999 graduate of the United States Air Force Academy.
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Here's a toast...

03.06.2012

Warm-Up

Pistol Progression--

Against a wall

Resisted against a band

With a weight

Actual Pistol

METCON

"OPT Flight Simulator"

5 unbroken double-unders

10 unbroken double-unders

15 unbroken double-unders

20 unbroken double-unders

25 unbroken double-unders

30 unbroken double-unders

35 unbroken double-unders

40 unbroken double-unders

45 unbroken double-unders

50 unbroken double-unders

45 unbroken double-unders

40 unbroken double-unders

35 unbroken double-unders

30 unbroken double-unders

25 unbroken double-unders

20 unbroken double-unders

15 unbroken double-unders

10 unbroken double-unders

5 unbroken double-unders

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03.05.2012

Starter:

Frog Complex--

6 Reps --Squat Clean & Thruster to Back Squat & Thruster (95#/65#)

Then:

5x5 Thruster

WOD:

5 Handstand Pushups

10 Snatches (115#)

15 OHS (115#)

20 Box Jumps (30")

30 Wall Ball Shots

40 Pull-ups (strict)

20 Double Unders

10 Backsquat (225#/155#)

Finisher:

5 Rnds Tabata Push-ups

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Check out the Combat Conditioning Team's pics from this past Saturday doing Open WOD 12.2 and also some rando wearing a Tiger Ten t-shirt. Anybody know him?

03.04.2012

Rest Day

There's never enough time to do all the nothing you want.  ~Bill Watterson,Calvin and Hobbes

Brud looking ELITE as always

Rest days are IMPORTANT

03.03.2012

Warm-Up

Tabata Row x 5 Rnds

Strength

5x5 Backsquat

3x3 Front Squat

METCON

8 RFT Swim WOD

100m freestyle

20 air squats

50 flutterkicks

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Have a good and safe weekend! Make good choices ;)

03.02.2012

First Thing:

8 Rnds Tabata Sprint/stride--Walk

10 min to work to Max Box Jump

Then:

30 Turkish-Get ups (no time limit/not going for speed) As heavy as you can go

Last Thing:

100 GHD Situps
or
100 Toes to Bar
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Warriors, it has come to my attention that there is an epidemic...that is there is an inability to sit in a stable squat down low. I sense (with my oracle senses) that the problem is a lack of hip mobility to comfortably reach a desired squat depth. To remedy this problem, please watch ALL of these videos and put some time in to make a good squat second nature, starting with KStar's infamous Squat test:




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It's FRIDAY!!!! AHAHAHAHAHAHAHA GOTCHA!