01012011

"Jack"

Complete as many rounds as possible in 20 minutes of:
115 pound Push press, 10 reps
10 KB Swings, 1.5 pood
10 Box jumps, 24 inch box

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!!!

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.

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!

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

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.