Deadlift 3-3-3-3-3 reps
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Seven rounds for time of:
75 pound Shoulder Press, 21 reps
21 Back extensions
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Gunny H (foreground) and StrikeFO (background left) at FGBIII fund raiser.
"Mr. Joshua"
Five rounds for time of:
Run 400 meters
30 Glute-ham sit-ups
250 pound Deadlift, 15 reps
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SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan. He is survived by his parents Dr. Sam and Evelyn Harris, his brother Ranchor and twin sister Kiki.
Five rounds for time of:
40 pound Dumbbells split clean, 15 reps (Exercise video [wmv] [mov])
21 Pull-ups
40 pound Dumbbells split clean, 15 reps (Exercise video [wmv] [mov])
21 Pull-ups
In honor of Canadian Master Corporal Erin Doyle, killed August 11th, 2008, while fighting in Afghanistan.
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Mark your calendars. October 17th marks the first annual CrossFit SoCal Annual Throwdown, hosted by U.S. Tactical (Those NavySeal.com characters) in Encinitas. This will basically consist of a big competition between the forces of good and evil (costumes) for total CrossFit domination.
More info on this can be found here. If you want to come and have some fun, let me know your email address, and I will send you the Evite.
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Day 4 of the 20 Day Cindy Challenge (5 Pullups, 10 Pushups, 15 Squats):
Task: 4 Rounds
Buy-In: 10 Rounds
"Ryan"
Five rounds for time of:
7 Muscle-ups
21 Burpees
On July 21st, 2008, Ryan Hummert, Maplewood Fire fighter, was killed in the line of duty. He was murdered while responding to a car fire deliberately set by the shooter. He died instantly on the scene leaving behind hundreds of mourning friends, family members, and fire fighters.
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Each burpee terminates with a jump one foot above max standing reach.
StrikeFO here:
I found something on the CrossFit message board that I'm going to start doing and want to get the word out to anyone else that wants to try as well. It's called "The 20 Day Cindy Challenge". Basically, you do the main site WOD, and afterwards, you do a round of Cindy for each day. A round of Cindy is: 5 pullups, 10 pushups, 15 squats.
This challenge started on Oct 6, so we are now on Day 3. This means you have to buy-in to the challenge today to get started. That means 6 rounds of Cindy for the 3 days that you missed. Get some.
I found something on the CrossFit message board that I'm going to start doing and want to get the word out to anyone else that wants to try as well. It's called "The 20 Day Cindy Challenge". Basically, you do the main site WOD, and afterwards, you do a round of Cindy for each day. A round of Cindy is: 5 pullups, 10 pushups, 15 squats.
This challenge started on Oct 6, so we are now on Day 3. This means you have to buy-in to the challenge today to get started. That means 6 rounds of Cindy for the 3 days that you missed. Get some.
Rest Day
Suggested Rest Day WOD:
"Gunny H"
Finish with the slowest time possible in 3 rounds of any 3 excercises of your choice.
Subtract 5 seconds from total time for every 2 ounces of sweat on the deck. Subtract 10 second from total time for each 1/4 block of chalk used. And subtract 1 minute from total time for being really, really, good looking.
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The above nonsense is what you get when StrikeFO forgets to post his Rest Day blogs. We will resume our normally scheduled postings tomorrow.
Weighted pull-ups 1-1-1-1-1-1-1 reps
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"Building Better Bodies" - New York Times
"Nothing Feels Quite Like a Good Snatch" - Mike's Gym
"The Kipping Machine" - Stud Bar Pullup Bar
To many Americans, today will go on as any other day. But for 18 American families and all the members of TF Ranger who participated in the mission, today, marks the anniversary of the day that their loved ones and friends made the ultimate sacrifice and gave their lives in Mogadishu, Somalia on October 3, 1993. Many of you have seen the movie "Black Hawk Down" which pays tribute to these heroes, but I ask that you take a few minutes to watch the following tribute as it is more personal and honors each of those men and what they stood for, and the Special Operations community. Listen carefully to the words of the song and reflect on that day and its horrible events.
You may have to google the link and there are several times during the video where it pauses for a few seconds, but please be patient and take the time to watch it all the way through. I promise you will be forever changed.
"The Real Black Hawk Down" - Youtube
Rest Day Workout (If You Must):
"Check Your Ergo at the Door"
Row 1000m
1 Muscle-up
Row 750m
2 Muscle-ups
Row 500m
3 Muscle-ups
Row 250m
4 Muscle-ups
Row 50m
5 Muscle-ups
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With a continuously running clock do one 135 pound Clean and Jerk the first minute, two 135 pound Clean and Jerks the second minute, three 135 pound Clean and Jerks the third minute... continuing as long as you are able.
Use as many sets each minute as needed.
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"Nate"
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings
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Let's get some for Chief Hardy today CrossFitters.
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