Friday, April 30, 2010

Week 6 Day 4, Friday 30 April, 2010


Running with Angie

100 Pull ups
1 mile run
100 Push ups
1 mile run
100 sit ups
1 mile run
100 squats
1 mile run

Wednesday, April 28, 2010

Week 6 Day 3, Wednesday 28 April, 2010

OK, so I try to just stick to the programming but WOW - this bringing the pain week is for sure doing that.


15 minute trail run low intensity
10 min trail run medium intensity
5 min trail run high intensity
turn around and hall ass back for a negative split.

Tuesday, April 27, 2010

Week 6 Day 2, Tuesday April 27, 2010


2 mile run

2-4 rounds

10 dead hang pull ups
10 dumbbell thrusters
10 knees 2 elbows


Push ups

2 mile run

Monday, April 26, 2010

Week 6 Day 1, Monday April 26, 2010


Left arm kettlebell overhead windmills 16kg
Right arm kettlebell overhead windmills 16kg
Kettlebell swings 24kg
(ensure good technique on this phase)

2-4 rounds
50 push ups
50 sit ups
50 squats

3 mile run

50 pull ups

Saturday, April 24, 2010

Week 5 Day 5, Sat April 24, 2010


10 min active stretch



30 Squat Clean 42.5kg (95lb)
30 Pull-Ups
run 800

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

First posted 19 December 2007

Friday, April 23, 2010

Week 5 Day 4, Friday April 23, 2010


10 min active stretch


4-6 rounds
20-65lb kettlebell

10 right arm KB clean & jerk
10 left arm KB clean & jerk
10 kettlebell swings

Practice good form on your clean and jerks, if you are struggling with the movement, you may do a clean and push press to complete workout.

Wednesday, April 21, 2010

Week 5 Day 3, Wednesday April 21, 2010


10 min active stretch


1 mile run easy intensity
1 mile run medium intensity
1 mile run high intensity

Record each mile time and recover between each mile as needed. Maintain the intensity level for each,.

Week 5 Day 2, Tuesday April 20, 2010


10 min stretch

4 x 400m runs on 3 minutes
run 400m in less than 3 minutes and rest the remaining time left for your 3 mins
4 x 200m runs on 2 minutes
run 200m in less than 2 minutes and rest the remaining time left for your 2 mins
3-5 rounds
400m run
10 burpees

Intervals are not timed - but need to be sprints, the rounds workout is timed and there is no "planned" rest in between

Week 5 Day 1, Monday April 19, 2010


10 min stretch


4-6 rounds
400m run
10 clapping push ups
10 tuck jumps
10 kettlebell swings - medium weight

Week 4 Day 5, Saturday April 17, 2010


10 min stretch


CrossFit benchmark - Nicole

AMRAP 20 mins
Run 400m
Max rep pull ups in a single set - every time you drop you run

Total rounds and total pull ups

Week 4 Day 4, Friday April 16, 2010


10 min active stretch


50-35-20 or 35-20-10 (depending on level)
Kettlebell swings - medium weight
Pull ups
Overhead squats - light

Week 4 Day 3, Wednesday April 14, 2010


2-4 rounds
10 light Overhead squats
20 sit Ups


6 min easy intensity run
6 min moderate intensity run
6 min high intensity run
** Turn around run back and beat your 24 min distance!

Tuesday, April 13, 2010

Week 4 Day 2, Tuesday April 13, 2010

Warm up

10 min stretch


5-6 rounds
20 med weight dumbbell push press - be explosive on the dip drive
20 squats
20 push ups

Monday, April 12, 2010

Week 4 Day 1, Monday April 2010

Discipline Week:

800m run
10 medium kb swings
20 push ups
30 sit ups
800m run
*Moderate to intense for warm up pace

4-6 rounds
15 heavy deadlifts (yes!!!)
30 sit ups
*Deadlift weight heavy enough to be challenging, but not so heavy you do not keep good form.

Sunday, April 11, 2010

Week 3 Day 6, Saturday April 10th, 2010


Full Mission Profile


Moments ago a distress radio call came into the Search and Rescue station about a severely injured pair of hunters on King Mountain, north of Palmer, Alaska.

Both are injured, but one has a severe compound femur fracture and has lost a lot of blood. The other hunter sustained minor injuries, but is unable to move his partner.

The incident that caused the injuries was a large rock slide, which also completely obstructed the narrow trail on the steep cliff that offers the quickest access to the injured victims.

A rescue helicopter has been called, but due to a previous call will not be able to be on station for 4 hours. The victim with the compound fracture will not last that long. The rescue team must choose either to move clear a path through the rocks or take a narrow trail around the back of the mountain to get to the victims.


Option A: Run 1 mile before not timed

If you choose to clear a path through the fallen rocks (shorter distance – but heavier):

Deadlift – 10,000lbs

Clean – 7,500lbs

Press, Push Press, or Jerk – 5,000lbs

*Scale your weight to your ability and keep track of lifts (i.e. 10 cleans at 95lbs = 950lbs). Mix up lifts as needed. Feel free to change weight as needed.

Note your time from beginning to end of all lifts

Option B:

If you choose to take the trail around to the other side (longer – but no heavy lifting):

Run 15K (9.6 miles)

Note the time of the run from beginning to end.

Saturday, April 10, 2010

The 7 Samurai Virtues

Gi-Morality & Integrity

Yu-Bravery & Valor

Jin-Kindness & Compassion




Chugi-Faithfulness, Devotion & Trustworthiness

BBCF represents all of these virtues in the training we endure everyday.
  • Always doing the workout without cheating reps
  • Having the tenacity to push on when we feel like we have been hit by a truck
  • Truly caring about our fellow warrior athletes both in the gym and outside of it.
  • Working together as a team to push ourselves well beyond what we think we are capable of
  • Being smart about our training and using weights that are on par with our abilities
Thoughts? Any other ways we represent these virtues? Anything to add?

Friday, April 9, 2010

Week 3 Day 5, Friday April 9th, 2010

Hitting day 5 with a vengence! I hope everyone had a wonderful recovery day and a great time with their famalies and Brass Ring!

Today we have a cool combination of kettlebell work, body weight movements, and strength based moves.

4-5 rounds
10 SDHP with kettlebell HEAVY
5 KB swings right arm Medium
5 KB swings left are Medium
right inot
500m row
50 push ups
50 flutter kicks - count of 4, so 2 per each leg = 1 count
350m row
35 push ups
35 flutter kicks
200m row
20 push ups
20 flutter kicks
right into
5-6 rounds
10 dead hang pull ups
10 shoulder press - Heavy


Thursday, April 8, 2010

“Courage, above all things, is the first quality of a warrior.”

Karl Von Clausewitz

"The more you sweat in training, the less you will bleed in battle." - Motto of Navy Seals

"Civilize the mind but make savage the body." - Chairman Mao

"We do not rise to the level of our expectations. We fall to the level
of our training"

"Victory is reserved for those who are willing to pay it's price." - Sun Tzu

"The Ultimate Warrior leaves no openings - Except in his mind." - Seishinkan ITP

"My life is simple, my food is plain, and my quarters are uncluttered. In all things, I have sought clarity. I face the troubles and problems of life and death willingly. Virtue, integrity and courage are my priorities. I can be approached, but never pushed; befriended but never coerced; killed but never shamed."
- Yi Sunshin, Last letter to an old friend.

"Tomorrow's battle is won during today's practice." - Samurai maxim

“To be a warrior is not a simple matter of wishing to be one. It is rather an endless struggle that will go on to the very last moment of our lives. Nobody is born a warrior, in exactly the same way that nobody is born an average man. We make ourselves into one or the other.” - Carlos Castaneda

Wednesday, April 7, 2010

Week 3 Day 3, Wednesday April 7, 2010

The Chase

Trail run!

15 min run at moderate intensity - you can talk just not in full sentences.
10 min run at high intensity - you are down to single words only.
5 min sprint - All out run, can't breath can't talk!

Turn around, and the Chase is on!
Negative Splits!!!

Tuesday, April 6, 2010

Psychology of Training

Here is the whole collection of articles pertaining to the mental aspect of training from USA Swimming.

Chapter 1 Goal Setting

Chapter 2 Mental Imagery

Chapter 3 Self Talk

Chapter 5 Concentration

Chapter 6 Team Building & Team Cohesion

Chapter 6 Self-Confidence

Chapter 7 Physical and Mental Energy

Chapter 8 Mental Preparation

For some reason they list two chapter 6's and no chapter 4.

Week 3 Day 2, Tuesday April 6, 2010


1 round
10 pull ups
20 push ups
30 sit ups
40 squats

3 rounds
10 deadhang pull ups
10 romanian deadlifts 20kg barbell

3 rounds
5 L-pull ups
5 romanian deadlifts right leg 20kg barbell
5 romanian deadlifts left leg 20kg barbell

3 rounds
5 barbell hang squat cleans at medium weight 45-185 pounds (depending on level)
10 kettlebell swings 10-50 pounds (depending on level)
15 box jumps - 20in

2 mile run

Monday, April 5, 2010

Week 3 Day 1, Monday April 05, 2010

Goal for the workout:
Execute workout at an even, consistent pace.

WOD: Guerilla Camp

Element 1
Med rounds (3-5) of:
Run width of field
25 Squats

Element 2:
Med Rounds (3-5) of:
Run width of field
25 Push Ups

Element 3
Med Rounds (3-5) of:
Run width of field
25 Sit Ups

Element 4
2 rounds of:
Heavy (20-65lbs) KB Waiter Carry (switch arms)
Hold the kettlebell straight up with elbows locked.
Walk the length of the field, switch arms and walk back.
Do this twice.

Element 5
Heavy Rounds (4-6) of:
10 Kettlebell Swings
20 Sit Ups

Element 6
Heavy Rounds (4-6)
10 Med (10-50lbs) KB SDHP
20 Sit Ups

In elements 5 and 6 change sit ups from 20 to 10

Advance/ Elite
Push through the workout at a pace you can maintain. Take as few breaks as possible.

To be uncertain is to be uncomfortable, but to be certain is to be ridiculous.
- Chinese Proverb

Mental Preparation in swimming

This is for swimming but carries over to mental prep in general as well. Thoughts?

Friday, April 2, 2010

Week 2 Day 6, Sat April 03, 2010

Goal for the workout:
Give your all on this short but intense benchmark. Set the bar high!

10 min of Stretching


2-3 Rounds of:
Run 400m
21 Kb Swings
12 Pull-ups

Last week we murdered Angie, now lets nail Helen!

"Pain is not evil, unless it conquers us."
- Charles Kingsley

Week 2 Day 5, Friday April 02, 2010

Goal for the workout:
High intensity throughout the workout. Keep break down to 5 breaths or less.

10 minutes of stretching

15 min (Beginner & Intermediate)
20 min (Advanced & Elite)

10 med KB swings
5 Burpees
5 med KB SDHP

"You have to learn the rules of the game. And then you have to play better than anyone else."
- Albert Einstein (German-born American Physicist, 1879-1955)