Wednesday, March 31, 2010

Day 3 Week 2 - Wednesday 31, March 2010

Run 1 mile - easy intensity (you can talk but not in full sentences)
Run 1 mile - moderate intensity (you can only speak single words)
4 x 400m - high intensity with a 1 minute rest after each sprint

Record all 4 of your 400 m sprints

Warmup - Active stretch, skill transfer movements, whatever you need to be ready!

Tuesday, March 30, 2010

Day 2 Week 2 - Tuesday 30, March 2010

Warm Up:

10 Minutes of Stretch


For Time:
(M) DB Hang Squat Clean
(M) DB Front Squat
(M) DB Push Press
(M) Push Jerk

Notes: Warmup prior to this workout with some basic stretching. Time the entire workout. Use medium size DB for both phases.

Monday, March 29, 2010

Day 1 Week 2 - Monday 29, March 2010

Warm - up

10 good minutes of stretching

2-4 rounds
20 pull ups
800m run
10 box jumps 20inch
800m run

Hope everyone had a restful recovery day yesterday, enjoyed their family and lives, and did their "homework". :-)

Sunday, March 28, 2010

Quotes to live by

What are some quotes you have come across that exemplify the warrior athlete mindset?

Saturday, March 27, 2010

Warrior Athlete Defined

What is your definition of a Warrior Athlete?

Who would you say holds the qualities that you described above?

Day 6 Week 1 Saturday 27, March 2010

Warm up:

Run 1 mile

3 Rounds of
10 Push-ups
10 Dumbbell Overhead Press (M)
10 Pull-ups (or med KB Bent over rows)

Run 1 mile


100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

*Pretty much Murph for a warm up :-). Mel and Chandler had there Wheaties this morning!!

Friday, March 26, 2010

Day 5 Week 1 Friday 26, March 2010

Hope all did well on thier recovery day yesterday, and started thinking about the discipline we may all need in different areas of life.

Today we have a great workout that should burn the legs - Matt I know how much you and I will enjoy this one!

2-4 rounds

Run 1 mile
35 Over head squats
35 Sumo deadlift high pulls - kettlebells

Please look at your levels and see where you fall in, scale up if you are feeling good - don't scale below your "level" sub the run for another movement if your lungs feel like they are falling out through your nose. :-)

Thursday, March 25, 2010

Day 4 Week 1, Thursday 25, March 2010

Today is a physical recovery day with a mental twist.

Be sure to check your weeks worth of work and see that today we are to be doing DISCIPLINE:

Describe our values and goals for 5 different areas of our lives.

Wednesday, March 24, 2010

Day 3 Week 1, Wednesday 23, March 2010

Warm Up:

2-4 Rounds of:

5 Pull-Ups
10 Push ups
15 Squats


5 min easy pace (you can talk, but not full sentences)
5 min moderate intensity (you down to single words only)
5 min high intensity (you can hardly breath)

Turn around-the chase is on. Shoot for negative splits

At the turn around go hard all the way home. Make a note of the difference between the out and back

Tuesday, March 23, 2010

Day 2 Week 1, Tuesday 23, March 2010

Warm up:

10 min stretch


4-6 rounds
10 pull ups
10 kettlebell swings
10 deadlifts

Pick your weight and rounds off of your assessment from coach - all of those after 6:45am.

Monday, March 22, 2010

Day 1 Week 1 - Monday 22, March 2010


400m run
5 PVC Dislocates - shoulder stretch
10 light overhead Squats
400m run
10 medium kettlebell swings
10 sit ups
medium KB front squat (right side)
medium KB front squat (left side)


4-6 rounds
10 medium weight one arm KB Sumo Deadlift High Pull (right arm)
10 medium weight one arm KB Sumo Deadlift High Pull (left arm)
20 Sit ups


Rest day - this is our last rest day without our personal Warrior "homework". I hope we all take this day as a day of recovery and reflection!

So excited Warriors!

Day 5 of Assessment

I know by now we are all thinking that today is the final day of a brutal week! I hope you all got to read Coch's response on day 4 and be proud of yourselves for an effort put out by all of us that I don't know if we all knew we had!!!!

2500m row as fast as you can
6 mile run

That is is for the 1st assessment, and now we venture into new uncharted waters for us all!

Great job you guys!

Sunday, March 21, 2010

Warrior Athlete Reading List

Here are a few books that I have come across and Coach Ord has recommended that seem to exemplify the Warrior Athlete mindset:

Lone Survivor by Marcus Luttrell

One Bullet Away by Nathanial Fick

Deep Survival by Laurance Gonzales

Mind Gym by Gary Mack and David Casstevens

The Warrior Elite by Dick Couch

Thoughts, any others?

Friday, March 19, 2010

Day 4 of Assessment

WOW - that recovery day yesterday was a nice needed break in the cycle. I do have to admit that until this week the 3 on 1 off idea never really fit in my scheme of training. Well thanks Coach Ord for showing me that every once in a while you better freaking rest!

Today is another great day of max effort on movements a run and a row.

5000m row as fast as possible
Max thrusters in 1 min 42.5/30kg
Max box jumps in 1 min 20in box
Run 1.5 mile
Max burpees in 1 min

Thursday, March 18, 2010

Question of the day...

Is a real warrior tougher than a movie spartan?

Please post your comments and answers

Thursday -

REST DAY!!!!!!! REST DAY!!!!!!!! REST DAY!!!!!!!!!

Wednesday, March 17, 2010

Day 3 of Assessment

Phew - we are close to our recovery day. I think I finally understand the 3 on 1 off deal.

So today is a day of rowing and running sprints - I know pacing is not necesarilly what we may be good at, but from the looks of 5am we need to pace it on that last row and run.

4 x 250m row
3 x 500m row
2 x 1000m row

and then

4 x 200m run
3 x 400m run
2 x 800m run

Looking good guys!!!

Tuesday, March 16, 2010

Day 2 of Assessment

OK - this day seems like it is ending with a bitch of a "test" a 10k row. Ahhh I have done a 10k row once before and swore to never do it again, but here I am doing it again. Thanks Coach!

Max BW Bench Press 1 set full body weight/half for woman as many reps as possible
Dead hang Pull Up 5 reps with weight
Overhead Press 5 reps max weight for all 5 consecutive reps
Back Squat 5 reps max weight for 5 consecutive reps
Deadlift 5 reps max weight for 5 consecutive reps
Row 10000 Met As fast as possible

Monday, March 15, 2010

Day 1 of Assessment

Hello fellow Warrior Athletes - today we embarq on an amazing experience mentally, physically, and as a team.

I can not think of a better group of individuals that I would share the next 9 months with. Thank you for becoming a part of this growth in our lives, and sharing it with one another.

Today is our first day of our first assessmnet week. We will perform the same assessment every 12 week cycle, with great accomplishments and achievemnet to be had.

Max push ups 2 mins
Max sit ups 2 mins
Max pull ups 1 set as many as possible
Max squat 2 mins
Max overhead press 2 mins 30kg/20kg
Run 3 miles for time