Friday, December 31, 2010

Happy New Year!!!

It is about 10 minutes from New Years here in Iraq. So let me be the first to wish you all a Happy New Year.
Today we did "Murph" following the main page and I got a new PR of 48:42. I shaved 16 minutes off the last time I did this WOD back in March of this year
Again, I hope you all have a very Happy New Year!!!

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run


http://www.navy.mil/moh/mpmurphy/soa.html
Navy SEAL (Sea, Air, Land) Lt. Michael P. Murphy, 29, from Patchogue, NY. Murphy was killed by enemy forces during a reconnaissance mission, Operation Redwing, June 28, 2005. Murphy lead a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan, when they came under fire from a much larger enemy force with superior tactical position. Mortally wounded while exposing himself to enemy fire, Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters. While being shot at repeatedly, Murphy calmly provided his unit’s location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds. U.S. Navy photo (RELEASED)

30DEC2010


I think doing these two WOD's on the same day was a lot harder than we thought it would be. I was smoked, but that is usually how I feel at the end of every Crossfit workout.

Nate"

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups (Scaled with 10 dips, Where are your rings Zane?)
4 Handstand Push-ups
8 2-Pood Kettlebell swings
Post rounds completed to comments.

and since we took yesterday off we did this WOD too.

Seven rounds for time of:
185 pound Front squat, 3 reps
7 L-pull-ups
Post time to comments.

Good WODs today TAC-E We are the BEST!!!

Wednesday, December 29, 2010

Rest Day

Today was planned as a normal WOD day for us, but by unanimous vote we made it a rest day. Hence, we will be doing two WOD's tomorrow. I hope we made the right decision.

Tuesday, December 28, 2010

Split Jerks



Split Jerk 1-1-1-1-1-1-1 reps

This was a progressive WOD. Meaning each rep should have been an increase in weight. I was amazed at the DEMO on the Crossfit main page. The girl did 200# So I had to at least get that. Just say'in!

Monday, December 27, 2010

HERO WOD "Bull"

"Bull"


U.S. Marine Corps Captain Brandon "Bull" Barrett, 27, of Marion, Indiana, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, North Carolina, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan. He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

Two rounds for time of:
200 Double-unders
135 pound Overhead squat, 50 reps
50 Pull-ups
Run 1 mile

Post time to comments

Sunday, December 26, 2010

Rest Day #2


Paul Diamond, Chief Wiggles and Lt. Thomas enjoying the spirit of the season at a Christmas program. All things considered this was a fun Christmas weekend. I had a lot of fun taking stockings around the base and giving them to people we know as well as some complete strangers. It was so fun to see their faces light up as we gave them such a small gift of kindness. A special thanks to all the Utahan's that provided the stockings through Operation Give. You are the BEST!!!
This morning after church, I decided to make some scones with honey butter and a Mountain-man breakfast in my Dutch oven. I shouldn't brag but it turned out pretty darn good. I really enjoy sharing good food with my friends, feeding people is such an amazing way to bring folks closer together. I still think the book "How to Win Friends and Influence People" needs a chapter added to it called "The Art of Dutch oven cooking and making Friends".
I guess I'll have to add that to my list of things I need to do somewhere down the road.
Well the sleep monster is pulling on my eyelids too hard to fight any longer so I will say so long for now.
Have a Great Night.

Saturday, December 25, 2010

Rest Day


Good morning, afternoon or evening! Whatever time of day it is when you read this I hope you are, have had or are having a Wonderful Christmas. It is 5:00p.m. Christmas day here in Iraq and I just woke up from a “long Winter nap” having come back to my room after eating my share and more of the amazing Christmas dinner the Military Dining facility had prepared for us. At around 12:30p.m. I sat down to read some of the many Christmas cards and letters I’ve received from people from every corner of the United States. I didn’t get through too many before I was fast asleep. I am very thankful for so many people wishing me and my family the best during this time of year as we are so far apart, It is humbling to have so many fans and such an amazing “cheer squad”. There really is none finer then the good Ole’ fashioned, red-blooded American Citizen. A heartfelt thanks to you all from a Soldier that can truly say, “I’ve been there, done that”. As I awoke from my nap I just stared at the ceiling of my room, reflecting on where I find myself at this point in my 40th year of life. I thought about my Wonderful wife and eternal companion, Ginger and how much she is the cause of everything good there is in me. I thought about my amazing kids Brayden and Ayjia and how proud they make me as the father. I thought about my awesome family, my mothers, fathers, sisters and brothers that live life to the fullest and are great examples to me. I reflected on all the places I have been as an American Soldier. I have often heard people say, “What is it that makes a man or woman want to become or stay a Soldier?” Believe me, I’ve asked myself that question many times, but as I reflect upon my own answer, I would simply say. “Because I get to witness Miracles.” I could go on for hours, telling story after story of miracles that I have witnessed over these last 17 years. More often than not, I was on the receiving end of many of them, as I am today. Why? You may ask would I consider today a miracle. After all, how can sitting in Iraq on Christmas day, alone, apart from all my family be considered a miracle? Well without the gospel knowledge I have been blessed with I would never consider today a miracle. But because of the things I know to be true I can enjoy this moment and place in time and see how blessed I am, to be where I am here and now. I “Skyped” with my family for over an hour this morning, what a miracle today’s technology is? I was virtually there at the family Christmas party from 7415 miles away. Many people only know the Iraq they get to see on TV. But last night I got to see a miracle in Iraq where Iraqis, Americans, Turks, Ugandans and many other nationalities gathered in a tent the size of a football field to celebrate the birth of Jesus, The Christ. We all sang Christmas hymns, heard the narration of his birth from the book of Luke. Each of us received a small candle as we entered the tent and at the end of the program a few people came through the center isle lighting our candles. We were then instructed if our candle was lit to find others that needed theirs lit. This continued on until everyone held a lit candle, then we sang Joy to the world as we exited the tent row by row. The light of Christ was felt last night in a country that has been in the throws of war for the last 7 years. All who attended, though they may not know it, witnessed a miracle. As I write this Christmas message, I can’t help but reflect on the history and many miracles that have occurred within miles of where I sit. This land was once the center of civilization. Abraham showed miraculous faith not far from here. Jonah and many of the noble and great ones spoken of in the scriptures have been near right where I sit typing. In fact I may never find myself closer to the birthplace of our Savior than I do today. In closing, I bear you my testimony that I know Jesus Christ was born of a virgin, mother, Mary and raised by a loving, earthly father Joseph, obeyed Our Heavenly Father’s will in every instance. Sweat blood for us in Gethsemane, hung bleeding, dying on the cross for us at Calvary. Rose from the tomb three days later to complete his earthly mission and become our Miracle of Miracles, becoming the only one that can act as our advocate to the Father. Every time I take a moment to study or ponder his life and ministry my personal testimony of his Atonement is strengthened. I know he can change each of our lives for the better is we will seek him and let his spirit be a part of our daily lives. This is my testimony I share with you on this Miraculous Christmas day, in the name of Jesus Christ, Amen.

Merry Christmas.

Friday, December 24, 2010

Friday 101224

"DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps




This WOD was a beast and Zane and I had to scale down to 135#. He is pictured here in his 1st round, doing 155# before he decided to scale down to 135# for the next 4 rounds.
Our rest day tomorrow is going to be a welcomed day.
Merry Christmas Eve!

Thursday, December 23, 2010

23 December 2010

Tabata "Bottom to Bottom" Squat
Run 1 mile

Clock starts for run on rising from last squat.

The Tabata Bottom to Bottom Squat is a Tabata Squat but each rep begins at the bottom and ends at the bottom. The turn around at the top is immediate - no pause. The ten-second rest for each interval is also held at the bottom of the squat as opposed to the top. Interestingly, this squat, in contrast to the "normal" Tabata squat, motivates full hip extension. Also, the ten second rests don't seem as short with this protocol!

Wednesday, December 22, 2010

"Randy"

It has been said, or at least I have heard that if you do something for 30 days straight you can turn it into a habit. Over the next 30 days I will post my Crossfit Work Out of the Day"(WOD) results.
Feel free to hold me accountable on this if you feel the urge.
Today's WOD was named after Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member who was killed February 6 in the line of duty. Our thoughts and prayers go out to Officer Simmons' wife and two children.
Here is the WOD:
75 pound Power snatch, 75 reps for time.
Post time to comments.