WOD

Strength

3-3-3-3-3

Clean and Jerk


MET-CON:

5 Rds of:

3 Min AMRAP of-
3 Hang power cleans
6 Pushups
9 Air Squats
Rest 1 Min

Score is total amount of RDS

Murray: 17 + 1 Clean
Foti:  26
Walmsley: 29

WOD

Max rep Bench Press

95 #
115#
135#

100 decline sit-ups at 20#

then:

Play soccer or basketball/tennis

WOD

400 m run 

5 rds of

5  left arm KB snatches
5  right arm KB snatches 
10 pullups
15 KTE's

Run 400 m

"The Sport of Fitness Has Arrived"

If you havent seen this yet, its kinda cool. Its the first real national commercial crossfit has really had. I like it, as i feel it will inevitably bring a lot more people to the community, and for me a bunch more soccer moms and joe schmo civilians doing crossfit is a good thing. I mean there is plenty of this elite fitness to spread around

WOD

10 K Run

Jeb Corliss " Grinding The Crack"

For some reason I find myself watching this video like once a week.  maybe its the song, maybe its mine and pretty much all of mankind's desire to fly, or maybe im just taking mental notes for flight school (yes i know they are totally unrelated).  Well, whatever the case watch this and im sure you'll find some strange motivation in your WOD.  Or at least a song to pump you up while you are doing so.

WOD

800 M Run

21-15-9
20 Lb Wall ball
burpees

800 M Run

Rest 10 mins then:

5 X 1 Min "front lean and rest" holds

Max rep double Unders

Max rep Pushups

I did this WOD this morning in like 17:10, slow I know, but it feels good getting back into the rhythm of doing WODs every...even if it is wearing down on me.  Soon ill be back in my beastly ways, easily knocking out WODS left and right, but until then Ill have to post my sorry ass times.  Today Murray and Bacallao came in and posted some impressive times on "Ill Will, Bac at 7:50, and Murray at 9:30.  impressive times considering they too are getting back into the swing of things.  Balancing school, private lives, ROTC, and personal fitness has thrown its curves balls at all of us recently, but we are starting to re-learn how to weigh it all out.

WOD

"Ill Will"

50-40-30-20-10

Kettle bell swings
double unders

rest 10 mins then

Max rep pushups/pullups
2 X 800 M run

Sunday!!!!!

As the most relaxing day of the week, I regularly take this opportunity on sunday mornings to eat crescents filled with cream cheese and chocolate.  If you've never had them, id highly recommend it, as your sunday afternoon workout will thrive because of it.  Or at least your psyche will.

Tomorrow I'm sure i will be involved in a AGR during Army PT.  For all of those who don't know what that means, it stands for Ability Group Run, and for our sake at UT usually lengths to about 3-4 miles.  ARG in the past has also stood for, Anabolic Goal Ruiner, as lifting heavily the night before tends to make one's monday mornings pretty miserable while attempting to pace behind some running stud, who averages 50 pushups each PT test.  Whatever the case i plan to take it relatively light today, as i would suggest for anyone running in a AGR tomorrow.  In the long run (figuratively speaking) its easier to rest today and own the run (literally speaking) in the morning with high motivation, then to show up with dread weighing you down all morning...on yourself and in the eyes of your peers.

WOD

800 M sprint
rest 3 mins/ stretch
400 M sprint
rest 2 mins
Ride 10 miles on a bike (stationary or not for those of you competing in a iron man soon)

Then

3-3-3-3-3
Hang Power Clean (in between each set knock out 25 pushups or 10 strict pull-ups)