Monday, January 31, 2011
Saturday, January 29, 2011
Do stuff fifty times for time
For time:
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions
20 inch Box jump, 50 reps
Rope climb, 5 ascents
1.5 pood Kettlebell swing, 50 reps
50 sit-ups
40 pound dumbbell Hang power clean, 50 reps
800 meter Run
50 Back extensions
Friday, January 28, 2011
Thursday, January 27, 2011
Tuesday, January 25, 2011
Monday, January 24, 2011
Sunday, January 23, 2011
Deadlifts and Double Unders
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders
Here's the new Rogue Pull-up bar system I just got. It's 8' off the ground, alot better than doing them in the basement. It was real easy to install. Cost me 135 bucks
Friday, January 21, 2011
LPullup/Pistol Decending Ladder
It is hard for me to go ALL of the way down every time with my left leg sometimes because it causes pain in my knee, but I think I always get ass below knees.
Thursday, January 20, 2011
Wednesday, January 19, 2011
Monday, January 17, 2011
Sunday, January 16, 2011
Saturday, January 15, 2011
Thursday, January 13, 2011
Wednesday, January 12, 2011
Monday, January 10, 2011
Big Announcement
Sunday, January 9, 2011
Weighted Pullup 1's
This was the 2nd 120... I think I got the chin over the bar with that jolt at the end. This is a PR. First one was a little better than this one. WODs at the Fletcher Home are often a family affair... my 4 year old Luci LOVES the rings, the rope, the rower, etc. She "writes" (scribbles lines, etc.) herself a workout and then runs around "doing stuff" in the garage gym. It's cute. Sometimes I set up timed obstacle courses for her and she gets pretty serious about her times!
Saturday, January 8, 2011
Friday, January 7, 2011
Wednesday, January 5, 2011
SEAL ETHOS
United States Navy SEAL
In times of war or uncertainty there is a special breed of warrior ready to answer our Nation’s call. A common man with uncommon desire to succeed. Forged by adversity, he stands alongside America’s finest special operations forces to serve his country, the American people, and protect their way of life.I am that man.
My Trident is a symbol of honor and heritage. Bestowed upon me by the heroes that have gone before, it embodies the trust of those I have sworn to protect. By wearing the Trident I accept the responsibility of my chosen profession and way of life. It is a privilege that I must earn every day.
My loyalty to Country and Team is beyond reproach. I humbly serve as a guardian to my fellow Americans always ready to defend those who are unable to defend themselves. I do not advertise the nature of my work, nor seek recognition for my actions. I voluntarily accept the inherent hazards of my profession, placing the welfare and security of others before my own.
I serve with honor on and off the battlefield. The ability to control my emotions and my actions, regardless of circumstance, sets me apart from other men.Uncompromising integrity is my standard. My character and honor are steadfast. My word is my bond.
We expect to lead and be led. In the absence of orders I will take charge, lead my teammates and accomplish the mission. I lead by example in all situations.
I will never quit. I persevere and thrive on adversity. My Nation expects me to be physically harder and mentally stronger than my enemies. If knocked down, I will get back up, every time. I will draw on every remaining ounce of strength to protect my teammates and to accomplish our mission. I am never out of the fight.
We demand discipline. We expect innovation. The lives of my teammates and the success of our mission depend on me - my technical skill, tactical proficiency, and attention to detail. My training is never complete.
We train for war and fight to win. I stand ready to bring the full spectrum of combat power to bear in order to achieve my mission and the goals established by my country. The execution of my duties will be swift and violent when required yet guided by the very principles that I serve to defend.
Brave men have fought and died building the proud tradition and feared reputation that I am bound to uphold. In the worst of conditions, the legacy of my teammates steadies my resolve and silently guides my every deed. I will not fail.
In times of war or uncertainty there is a special breed of warrior ready to answer our Nation’s call. A common man with uncommon desire to succeed. Forged by adversity, he stands alongside America’s finest special operations forces to serve his country, the American people, and protect their way of life.I am that man.
My Trident is a symbol of honor and heritage. Bestowed upon me by the heroes that have gone before, it embodies the trust of those I have sworn to protect. By wearing the Trident I accept the responsibility of my chosen profession and way of life. It is a privilege that I must earn every day.
My loyalty to Country and Team is beyond reproach. I humbly serve as a guardian to my fellow Americans always ready to defend those who are unable to defend themselves. I do not advertise the nature of my work, nor seek recognition for my actions. I voluntarily accept the inherent hazards of my profession, placing the welfare and security of others before my own.
I serve with honor on and off the battlefield. The ability to control my emotions and my actions, regardless of circumstance, sets me apart from other men.Uncompromising integrity is my standard. My character and honor are steadfast. My word is my bond.
We expect to lead and be led. In the absence of orders I will take charge, lead my teammates and accomplish the mission. I lead by example in all situations.
I will never quit. I persevere and thrive on adversity. My Nation expects me to be physically harder and mentally stronger than my enemies. If knocked down, I will get back up, every time. I will draw on every remaining ounce of strength to protect my teammates and to accomplish our mission. I am never out of the fight.
We demand discipline. We expect innovation. The lives of my teammates and the success of our mission depend on me - my technical skill, tactical proficiency, and attention to detail. My training is never complete.
We train for war and fight to win. I stand ready to bring the full spectrum of combat power to bear in order to achieve my mission and the goals established by my country. The execution of my duties will be swift and violent when required yet guided by the very principles that I serve to defend.
Brave men have fought and died building the proud tradition and feared reputation that I am bound to uphold. In the worst of conditions, the legacy of my teammates steadies my resolve and silently guides my every deed. I will not fail.
Tuesday, January 4, 2011
Safer rope harness
I had a dumb blond moment here. Since the rogue ropes have a braided top, why not just loop that bitch through my rings bar that spans like 5 joists with 2 5" lag bolts going through each one? So that's what I did like 5 minutes ago.. DUH!!
Monday, January 3, 2011
Got me some ropes
Hey guys. I got those speed cable jump ropes from Rogue and guess what? I still suck ass at DU's! Yay! I think they just take some committed practice time. I got that 7 foot rope installed. Here are some boring pictures for you to look at. Justin you are hardcore. When it's 30 degrees in my garage the steel of the bar and KB's hurts the hands. I am going to take my buddy Sean's advice and start to warm them up with my plumbing torch. I like that idea!
I used a gate bolt (from a tack store) and a big ass hook big enough for the rope.I drilled a hole in the 2x8" board that supports the pullup bars and screwed that big ol' dude in there. First few ass to top rope climbs I got a big rope hair in my eyeball that I cannot get out. My eye is all red, watery, and burning and driving me nuts. Flushed it under the sink forever and no dice!
Saturday, January 1, 2011
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