Wednesday, June 30, 2010

Week 14, Day 3 Strength


10 min of Stretching


Run 400m (easy)

for time:
50 Heavy KB C&J (left arm)
50 Heavy KB C&J (right arm)

Every Athlete is Unique

Lone Survivor Foundation

Endurance to the Extreme

"The ultimate measure of a man is not where he stands in moments of comfort, but where he stands at times of challenge and controversy."
Martin Luther King, Jr.

Tuesday, June 29, 2010

Week 14, Day 2 Strength


Run 800m

KB Swing (medium)
Push Ups

Run 800m

4-6 Rounds of:
25-100 Jump Ropes
Sprint 50m

The minute you start talking about what you're going to do if you lose, you have lost.
-George Shultz

Monday, June 28, 2010

The Greatest Men That Ever Lived (Operation Red Wing)

Week 14, Day 1 Strength


10min of Stretching


50 Walking Lunges
Run 400m (easy pace)

3-5 rounds of:
10 medium Kettlebell Swings
20 Medium DB Push Press
10 Heavy Kettlebell Sumo Deadlift
20 Sit Ups

50 Walking Lunges
Run 400m (fast pace)

Record the time on the first run, the 3-5 rounds and the second run.

Glycemic Index CFJ

Glycemix Index Home

The Paleo Diet Blog

Today is the 5th anniversary of operation Redwing(s). This is the operation in the book Lone Survivor

Sunday, June 27, 2010

Week 13, Day 6 Discipline

10min of Stretching and OHS practice

We have a very lovely lady to round out the week:


Run 400
15 OHS (42.5kg)

Coconut: In Support of Good Health in the 21st Century

Warrior Games

Thursday, June 24, 2010

Week 13, Day 5 Discipline


10 min of Stretching


2-4 Rounds of:

Run 1 mile
50 Squats
25 Mediums KB Swings

LAPD SWAT members do RJ

IF: “Long on promises, short on delivery?”

Is Stopping Angiogenesis The Key To Stopping Cancer?

"Act like a man of thought - Think like a man of action."
-Thomas Mann

Wednesday, June 23, 2010

Week 13, Day 3 Discipline


10min of Stretching


Beginner: Run 0.5 mile

Intermediate: Run 1.5 miles

Advanced and Elite: Run 5k (3.1 miles)

Beat last weeks time, by a lot!

The definitive fish oil buyer's guide

SEAL/SWCC Training video

"A man of character finds a special attractiveness in difficulty, since it is only by coming to grips with difficulty that he can realize his potentialities"
-Charles de Gaulle-

Week 13, Day 2 Discipline


10min Stretch


5-6 rounds of:
20 Pull-Ups
20 KB Swings (16kg-24kg)
10 Heavy Deadlifts

Focus on form, taking breaks as needed to maintain proper form.

Monday, June 21, 2010

Week 13, Day 1, Discipline

Run 400m

3rnds of:
5 PVC Shoulder Stretch
10 PVC Overhead Squat

Run 400m

3rnds of:

10m KB Swings
10 Sit Ups

Heavy KB Front Squats (R)
Heavy KB Front Squat (L)

3-5 Rounds of:
10 Medium KB SDHP (Right Arm)
10 Medium KB SDHP (Left Arm)
20 Sit Ups

Motivational Video

Saturday, June 19, 2010

Assesment Week, Day 5

Last day of assessment week!

Row 2500m
Run 6 miles

Gym Jones Knowledge-Quality

Gym Jones Knowledge-Hard Work

Gym Jones Knowledge-Inner Conflict

There is a difference between interest and commitment. When your interested in doing something, you do it only when circumstances permit. When your committed to something, you accept no excuses, only results.
-Art Turock-

Friday, June 18, 2010

Assesment Week, Day 4

Hopefully everyone is having as much fun with assessment week as I am!

Row 5000m
Max Thrusters in 1 min (42.5kg)
Max Box Jumps in 1 min (20")
Run 1.5m
Max Burpees in 1 min

Top 10 benefits of Blueberries

Examples of Good Running form

"In the struggle for survival, the fittest win out at the expense of their rivals. Because they succeed in adapting themselves best to their environment"
-Charles Darwin-

Wednesday, June 16, 2010

Assesment Week, Day 3

Speed work today!

250 x3
500 x2
1000 x1

200 x3
400 x2
800 x1

The greatest use of life is to spend it for something that will outlast it.
-William James-

Tuesday, June 15, 2010

Assesment Week, Day 2

Focusing on our strength metrics today, oh and a 10k row :)

Max BW Bench Press
Weighted Deadhang Pull-Up 5 Reps
Overhead Press 5 Rep Max
Back Squat 5 Rep Max
Deadlift 5 Rep Max

Row 10,000m

We are becoming more balanced athletes in this program and that is the exact definition of what a Crossfit athlete is supposed to be.

"Only through destroying myself can I discover the greatest power of my spirit."
-Chuck Palahniuk-

A video and a CFJ article on rowing:

Rowing Technique Video

Crossfit Journal Rowing Technique

Monday, June 14, 2010

Assesment Week, Day 1

So begins our Assessment week. Hopefully everyone has improved in some regard (I know I have).

Max Push Ups in 2 minutes
Max Sit Ups in 2 minutes
Max Pull-Ups no time limit
Max Squat in 2 minutes
Max Overhead Press (30kg)
Run 3 miles (Redline)

Yesterday I dared to struggle. Today I dare to win.
-Bernadette Delvin-

Sunday, June 13, 2010

Phase One Completed!

Congratulations everyone we have officially completed Phase I of the warrior athlete program!

How's everyone doing with the program so far?

Friday, June 11, 2010

FMP Tomorrow

Coach Ord will be in Reno tomorrow for a good old fashioned beat down FMP.

Time: 10:00am
Place: Battle Born Crossfit

This will be a great time for our warriors to truly challenge their mental tenacity and push through the suck!

Saturday, June 5, 2010

Alena trying to meditate

In lieu of me posting the updates lately - sorry guys things slow down after the Odyssey for me (ya right). Anyway, came across this video and until he finds his inner peace it reminds me of my attempts to be "one" with myself. I know horrible downfall on my part, and thanks to Gene for thinking I could make 2:45 before I caved it was about 32 seconds actually - 4 or 5 times over I tried. Different rooms, places, positions, ughhh my mind is not a quiet place.