Day of Active Rest

This is my buddy Travis, he and his dad took me fishing with the guru of Flaming Gorge. We boated 3 14#, 21#, 23# and this 31# monster. I was too embarassed to even take a picture of the 14#er I caught. Jim the guide, calls anything under twenty, just a "pup." Check out his website at http://www.fishflaminggorge.com/ its awesome.

090430 Elizabeth

21-15-9 reps of:

Clean 135 pounds

Ring dips

REST DAY

Fletcher's daughter may have the womens title rapped up, but here comes the animal of the future. He has got an angry Hulk face when doing his muscle ups.

Shoulder Press 1-1-1-1-1-1-1

5 rds. 21 sdhp 21 ring dips

21-15- 9 95# squat snatch ctb pull up

3-2-1 Stare.

Rest Day - NFL Draft Day

I wish I had my camera at the gym today. There was some crazy Dutch (they're all crazy) guy wearing a US Postal Service uni-tard like the one Lance Armstrong wears in a race. Any time in Holland and anywhere for Halloween are the only situations I could see that and think that's somewhat normal.

"Michael" Friday 090424

"Michael"
Three rounds for time of:Run 800 meters50 Back Extensions50 Sit-ups
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Filthy Fifty

What is best in life Conan? "To crush your enemies, to see them driven before you, to hear the lamentations of the women."

Deadlift 1-1-1-1-1-1-1-1

WEDNESDAY 090422   

Deadlift 1-1-1-1-1-1-1 reps     Pick up them heavy weights boys!

Rest Day

Enjoy the day... I just rowed a PR 5K of 19:26, beat my previous by exactly 30 seconds. Had the shakes and some dizziness afterwards, but no Pukey!

19 Minutes doesn't seem so far away now. I'll be sitting on peas for the next few days. This marks my sixth consecutive WOD day in a row, knowing that much rest will now be forced upon me.

Squats 3,3,3,3,3

Angie +

100 Pull ups
100 Push ups
100 Sit ups
100 Squats

Or if your feeling froggy then,


100 L-ring pull ups
100 Ring push ups
100 Sit ups with 20lb dynamax on forehead
100 Overhead squats with 20lb dynamax

Inverted Burpees

100 Inverted Burpees

Travis, I found your boat!! It's at dry dock near Helsinki, Finland. As you can see, it's being upgraded to the 2.0 version. From what the Finnish deck hand told me, it's going through an 80's style A-Team upgrade which will include jet propellers, side-mounted machine guns, a Mr. T-made flame thrower, and a launching pad for Murdoch's home made helicopter. They are very thankful for your donation to help in the battle with the Somalian pirates.

Rest Day

Pic is from a snowshoeing/snowboarding adventure we did a few years ago up at Berthoud Pass. I find it a restful picture. It's actually snowing big time in Colorado today. Pretty late in the year for that!

Danny

As many rounds in 20 minutes of:

24 inch box jumps, 30 reps
Push press, 115 pounds, 20 reps
30 pullups

Helen

3 Rounds for Time:

Run 400 meters
1 1/2 pood KB swings 21 reps
12 pullups

DT 5 rounds 155# 12 dead, 9 clean, 6 press

You will feel like you have the DTs by the time you are done with this one!

30 Muscle Ups for Time

3-2-1Go!

Row, Burpee, Run x3

Always use proper form!

Three rounds for time of:

Row 500 meters

21 Burpees

Run 400 meters

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CrossFit Total

Back squat, 1 rep

Shoulder Press, 1 rep

Deadlift, 1 rep

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Be strong like Rhino! This is from an African Safari my wife and I took 5 years ago. We were about 20 feet away from this dude who just got up from rolling around in the mud.

Rest Day

Ahhhhhhhh...... rest day. I'm freagin' sore. The Broncos will be lucky to get to .500 this year. Here I am at a game last season. I like me some football. I thought this picture was restful. So serene...... I'm getting me a sub 19 minute 5K row soon! I can do it!

5k Run

Andole, Andole

3-2-1 Go!

Shoulder Day

Shoulder press 1-1-1-1-1 reps

Push press 3-3-3-3-3 reps

Push Jerk 5-5-5-5-5 reps

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Lunges Pull Up and Sit Ups

This is Maggie at about 2 months old after some serious playtime. Apparently, dogs don't need to be taught to do functional movements at high intensity.

Walking lunge 100 ft.

21 Pull-ups, 21 Sit-ups

Walking lunge 100 ft.

18 Pull-ups, 18 Sit-ups

Walking lunge 100 ft.

15 Pull-ups, 15 Sit-ups

Walking lunge 100 ft.

12 Pull-ups, 12 Sit-ups

Walking lunge 100 ft.

9 Pull-ups, 9 Sit-ups

Walking Lunge 100 ft.

6 Pull-ups6 Sit-ups
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Rest Day

Wodoers:
This is the picture I took while leisureley walking my dogs about 3 seconds before I made eye contact with the mama moose today. Needless to say I own a pair of pussy labrador retrieviers who were 160 yards down the road while she chased me through the neighbor's yard. It is fucking hillalrious, people always want to ask if they, the dogs, would protect me and Terry if the chips were down, the answer is no! They wouldn't even been near the scene of the attach! It was crazy. I am very glad I have been x-fitting and I used some trees to get away, but it was the real deal for about 15 seconds. Truth is you can outcircle a tree with a moose pretty easy, but watch out for deep snow! Glad I haven't been sitting on my ass for the last year.

Justin

Saturday 090404

Hang power clean and jerk 1-1-1-1-1-1-1 reps
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This is what happens when you drop your bar too many times without bumper plates on. Did this during Fran one time.

Nancy

Five rounds for time of:

400 meter run

95 pound Overhead squat, 15 reps

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3 rounds 21 L pullups and 3 15' L rope ascents

"Strong people are harder to kill and generally more useful than weak people." Coach Rip

I thought you guys would enjoy this video.

Rest Day

Happy happy rest day.

Just for fun, here's my bad ass buddy Ken doing a 37 inch box jump in the garage on Sunday when we had a group "Fight Gone Bad" WOD. Ken's got hops!