Back Squat 4×3 (80%)

“Severin”

50 Strict Pull-ups
100 Push-ups, release hands from floor at the bottom
Run 5K

U.S. Army Sergeant First Class Severin W. Summers III, 43, of Bentonia, Mississippi, assigned to the 2nd Battalion, 20th Special Forces Group (Airborne), headquartered at Jackson, Mississippi, died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. Summers is survived by his wife Tammy Fraser and his daughters Jessica, Shelby & Sarah.

Draw 12 cards, but do not look at them. At 3,2,1 Go!, flip over your first card.
Diamonds = ring pushups X 2
Hearts = toes to bar
Spades = sandbag getups
Clubs = KB Swings (70/53)
Joker = 25 Burpees
Queen of Hearts = 400m run
Aces = 1 rope climb
Reps are given by the number on the card; jacks = 11, queens = 12, and kings = 13
*Each card is revealed only after reps from the previous card are completed.

Press 3×3 (75%)

 Choose between A or B based on your needs (feel free to ask if you’re not sure!)
A) 4 rounds:
10 back squats (body weight)
Run 400 m
OR
B) 4 rounds:
400m run
50 air squats

This video shows a mobilization set up for the Split Jerk (which unfortunately we just did yesterday, a day too soon).  Kelly explains some of the reasoning behind some of the positioning points in the receiving position.  Good stuff!!

Deadlift 3×3 (75%)

As many reps as possible:
3:00 Wall Balls, 20/14
Rest 3:00
3:00 Toes to Bar
Rest 3:00
3:00 Sumo Deadlift High Pulls, 95/65
Rest 3:00
3:00 KB Swings, 70/53
Rest 3:00
3:00 Push Press, 95/65

“It is a paradoxical but profoundly true and important principal of life that the most likely way to reach a goal is to be aiming not at that goal itself but at some more ambitious goal beyond it”

-Arnold Joseph Toynber

“Christine”
3 Rounds for time:
500m row
12 body weight deadlifts
21 box jumps (24″/20″)

“They say that time changes thins, but you actually have to change them yourself”

-Andy Warbol

5 ROUNDS (EACH ROUND IS 5 MINUTES W/1 MIN REST)

100 Double Unders

AMRAP for remainder of time

• Run 200 m
• Max Rep K.B. Snatch

REST 1 MIN

So, each round will start with teams doing 100 double unders.  Once they have completed this buy in, they will complete as many rounds as possible of the run and K.B. Snatches.  During the AMRAP one person will one while the other racks up the reps, then they switch when the runner gets back.

We got a late start on the Mobility WOD Series.  During the weekend work through these to get caught up.  On Monday we will start with the most current WOD.  For those who are not doing Yoga, you may really need this.  For those who are going Yoga, this will give you something to do on the off days.

Snatch 3×3 (80%)

and/ or

Clean 3×3 (80%)

3 Rounds for Time

• 9 Hang Power Snatch
• 3 Rope Climbs

rest 2 minutes then -

• Row 500m
• Run 400m

The row and run are a 100% maximal effort.  Go all out.

Shoulder Press 3×5 (80%)

AMRAP in 12 min

• 7 Thrusters
• 7 Toes to bar

As of right now, we’re following Kelly Starrett’s Mobility WODs.  The prescription is a short (& sweet!) mobility session every day.  Goals include improved performance, better recovery, and injury prevention/rehabilitation.  Our expectation is that happier tissues and joints make for a happier and healthier you!  Plan on committing no more than 10 minutes of your busy life to this cause every day.  I see it as the perfect way to start your day when you show up to the gym.  Challenge your range of motion but remember that pain is not gain.   Day 1 starts with the video below and we’ll be following KStar’s blog from here on out.

AMRAP in 10 minutes

• 7 box Jumps
• 7 Burpees

Main site picture of handstands from around the world

“I not only use all the brains that I have, but all that I can borrow”

-Woodrow Wilson

 For time:
50 Pushups
50 Pullups
75 Situps
75 KB Swings (35/26 lb)
150 Squats

Perform exercises in any order you choose.  Score is calculated by the number of sets it takes multiplied by your time.  (minimum sets =5 if you don’t break at all).

“If a man will begin with certainties, he shall end in doubts; but if he will be content to begin with doubts he shall end in certainties”

-Sir Francis Bacon

“Nate”

AMRAP in 20 min

In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq. Nate is survived by his wife, Mindi, and his infant son Parker.

Shoulder Press 2×5 (65%)

Run 5K for time

“If I have ever made any valuable discoveries, it has been owing more to patient attention, than to any other talent”

-Sir Isaac Newton

20-18-16-14-12-10-8-6-4-2 rep Round of

• Pull-ups
• Lunges
• Push-ups

*do 1 burpee on the minute every minute until completed

. . . . .

Life is not a Spectator Sport

           We are constantly being warned to check with our physicians before beginning athletics. Play and games evidently can be risky business. What we are not told are the risks of not beginning athletics-that the most dangerous sport of all is watching it from the stands.
           The weakest among us can become some kind of athlete, but only the strongest can survive as spectators. Only the hardiest can withstand the perils of inertia, inactivity, and immobility. Only the most resilient can cope with the squandering of time, the deterioration in fitness, the loss of creativity, the frustration of emotions, and the dulling of moral sense that can afflict the dedicated spectator.
           Physiologists have suggested that only those who can pass the most rigorous physical examination can safely follow the sedentary life. Man was not made to remain at rest. Inactivity is completely unnatural to the body. And what follows is a breakdown of the body’s equilibrium.
           When the beneficial effects of activity on the heart and circulation and indeed on all the body’s systems are absent, everything measurable begins to go awry.
           Up goes the girth of the waist and the body weight. Up goes blood pressure and heart rate. Up goes cholesterol and triglycerides. Up goes everything you would like to go down and down everything you would like to go up. Down goes vital capacity and oxygen consumption. Down goes flexibility and efficiency, stamina and strength. Fitness fast becomes a memory.
           The seated spectator is not a thinker, he is a knower. Unlike the athlete who is still seeking his own experience, who leaves himself open to truth, the spectator has closed the ring. His thinking has become rigid knowing. He has enclosed himself in bias and partisanship and prejudice. He has ceased to grow.
           And it is growth he needs most to handle the emotions thrust upon him, emotions he cannot act out in any satisfactory way. He is , you see, an incurable distance from the athlete and participation in the effort is the athlete’s release, the athlete’s catharsis. He is watching people who have everything he wants and cannot get. They are having all the fun: the fun of playing, the fun of winning, even the fun of losing. They are having the physical exhaustion which is the quickest way to fraternity and equality, the exhaustion which permits you to be not only a good winner but a good loser.
           Because the spectator cannot experience what the athlete is experiencing, the fan is seldom a good loser. The emphasis on winning is therefore much more of a problem for the spectator than the athlete. The losing fan, filled with emotions which have no healthy outlet, is likely to take it out on his neighbor, the nearest inanimate object, the umpires, the stadium or the game itself. It is easier to dry out a drunk, take someone off hard drugs or watch a three-pack-a-day smoker go cold turkey than live with a fan during a long losing streak.
           Should a spectator pass all these physical and mental and emotional tests, he still has another supreme challenge to his integrity. He is part of a crowd, part of a mob. He is with those the coach in The Games called, “The nothingmen, those oafs in the stands filling their bellies.” And when someone is in a crowd, out go his individual standards of conduct and morality. He acts in concert with his fellow spectators and descends two or three rungs on the evolutionary ladder. He slips backward down the development tree.
           From the moment you become a spectator, everything is downhill.

. . . . .

“The difference in winning and losing is most often…..not quitting.”

Walt Disney