Nor Cal sectional pictures

Got these pictures of Weaver and Myles from their gym's site, thought I would share.

7x1 Split Jerks

185#FS/LPU x 7

DU BJ24" 1.5PKB

Thruster 3-3-3-3-3-3-3

30 Muscle Ups

7x1 Snatch

CTB, BJ30",GHDSU 10-1

Monday 3/22 - Deadlifts and Double Under's

Three rounds for time of:

275 pound Deadlift, 10 reps
50 Double-unders

Sunday 3/21: Rowing and DB Snatches

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

Minutes of PU and HSP

Deadlift 1-1-1-1-1

MURPH

Honor the fallen!

Rest Day Thoughts

"He who has a strong enough why to live, can endure almost any how."

"That which does not kill me only makes me stronger."

Friedrich Nietzsche, German philosopher often wrongly accused of believing in nothing.


"Training is the psychological and physiological conditioning of an individual preparing for intense neural and muscular reaction. It implies discipline of the mind and power and endurance of the body. It means skill. It is all these things working together in harmony."

Bruce Lee, Fighter, Actor & Philosopher

"There are three things man can find sources for meaning in life: in work (doing something significant), in love (caring for another person), and in courage during difficult times."

Victor Frankl, Survivor of Auschwitz and Author

Core + OHS

Complete as many rounds in 20 minutes as you can of:

15 Back extensions
15 Knees to elbows
95 pound Overhead squat, 15 reps

7x1 Weighted Pull-ups

400m Run + Wall Balls

DU LPU DSC

Lots of Deads and Pushups

Here's me being an annoying moron and Chris doing his first row, just like baby's first poo poo....

L climb earHSP 1legOHS or Mary on Steroids

rest day musings

Wuddup bretheren!

Did the MU/BS WOD this morning with some good subs for MUs, posted over there for all to enjoy. Welcome back Jacob!

Couple of things. One is the schedule. When I stick to the 3 on 1 off thing, I felt beat down, a little too beat down. I am thinking I'll more often do 2 on 1 off. Is this blasphemy? In the CrossFit community is this allowed for a 38 year old father of two with a desk job? I feel like I perform better this way.

Two is nutrition. Eating paleo really works. Are you guys doing it? I do it 85-90%. It really helps me feel good and have energy.

Three is the Paleolithic Solution podcast by Robb Wolf. Go check it out. You can download and install iTunes for free and download all of the podcasts free. There is some great stuff in there. Robb really emphasizes how important sleeping 8-9 hours a night is for overall wellness.

Fourth is holistic medicine/supplements. I've been back on "Nanogreens" lately, per Tornado's suggestion. It's like 10 servings of fruits and veggies, like deep sea greens and stuff you can't just eat normally. Also supposed to keep your pH up (an acidic pH is a happy place for cancer to thrive, we don't like cancer). I also take 2-3 TSPN of Carlson's fish oil a day as well as a multi, MoveFree, B12, and a probiotic. Also started monthly deep tissue massage (aaaahhhhhh) and last week started 1-2 times a month of chiropractic. I'm trying the Tornado's methods. I'll report back later. I want some time to pass. Apparently chiropractic has a lot of surprising benefits. It improves immunity, opens neural pathways, and lots of other crazy stuff.

L A T E R!!!

Rest day tomorrow. I go to church on Tuesday mornings @ 7. No alcohol tonight either!

H E L L - I N

Simpson's Box

Here's the Simpson Gym.  I'm hoping to move this into the garage some day once my floor get's fixed, but it will work for now.

Muscle Up Back Squat

Barn Gym

I keep my rower and parrellettes inside the house for what will be obvious reasons. I just have the rings, so they are my pull bar too. Sometime my set up is a little dangersous, literally, but helps me focus.

OHS + Deads

Rounds of 21 - 15 - 9

135# OHS
225# Dead Lift

Show me your box!

Men, I made this video clip for you this morning to show you my box. Show me yours! Morey, I've always been curious about the military WOD set up. Justin, let's see that barn? CrossFit Avalanche, let's see it! Mike - Globo! Simpson - Living Room! Chas - Basement!

7x3 Shoulder Press

8 x 400 90 seconds rest

Downright balmy 8 degrees this a.m. Here is my straight away on the track, only thing that sucks is you have to stop and turn around at the end.

"War Frank"

Show me your war face!!! You don't scare me private, work on it!

Three Rounds

25 muscle ups
100 squats
35 GHDsitups