Tag Archives: burpees


19 Jan

To forgive is to set a prisoner free and discover that the prisoner was you.Lewis B. Smedes

HIS love is Unwavering


Strength/ Front Squat

taken from Crossfit.com

Five rounds for time of:
Run 400 meters
20 Burpees
15 Two-hand dumbbell Bent over row, 50 pounds each

Zac’s Invasion

21 Jul

I have decided not to talk about the games.  My wife did really well, and I’m extremely proud of her.  As for 2011, World Domination!

This is just silly…. Anonymous


Row 1,000 meters (to get to the land we are about to conquer)

Run 800 meters (charging into battle)

20 Thrusters @ 95# (to throw our opponents out of our way

40 Burpees  (to dodge the arrows flying at us)

60 Pull Ups (to climb the castle walls)

80 Double Unders (to hope over the dead)

100 Power Cleans @ 95# (just for the hell of it )

the song of the weekend!

The Fallen

22 Jun


That is how many Civil/ American soldiers have died in combat, defending our country.  That is dumbfounding!  My Father served in Vietnam which in itself had close to 100,000 deaths…. I’m sorry for the men and women that didn’t come back, but I am so glad my father was one of them did!  My life story wouldn’t be what it is today.  So when your doing tomorrow’s workout think about the number that headlines this blog and thank your lucky soul for the life that you do have…..when everything we choose to do if for fun, right?!  1,194,195 American men and women, I don’t even want to know the number of deaths or our counterparts…..

The Fallen

Run The Thunderbird Loop (1.5 miles)

25 Burpees

50 GHD Situps

75 Box Jumps

100 Push Ups

125 Air Squats

275 Double Unders

Run The Thunderbird Loop (1.5mile)

I know not with what weapons World War III will be fought, but World War IV will be fought with sticks and stones. Albert Einstein (1879 – 1955)

One is left with the horrible feeling now that war settles nothing; that to win a war is as disastrous as to lose one. Agatha Christie (1890 – 1976), Autobiography (1977)

Post Your Time to the Comments

You Gotta Fight For Your Right…..

7 Jun

Life is a series of experiences, each of which makes us bigger, even though it is hard to realize this. For the world was built to develop character, and we must learn that the setbacks and grieves which we endure help us in our marching onward.Henry Ford


Overhead Squat 5 x 3

Snatch Balance 5 x 3

Snatch Deadlift 5 x 5

Muscle Up 3 sets of max reps

50 KB burpee-sumo high pull-swings for time (1.5 pd or larger )


the following video is of blair morrison doing a 7minute amrap of the following movement

Are You Inflamed? by Mike Roussell

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Pursuit of Happiness…

4 Jun

My life is simple, my food is plain, and my quarters are uncluttered. In all things, I have sought clarity. I face the troubles and problems of life and death willingly. Virtue, integrity and courage are my priorities. I can be approached, but never pushed; befriended but never coerced; killed but never shamed.
– Yi Sunshin, Last letter to an old friend.


Front Squat 8 sets of 3
Back Squat 4 sets of 6
Clean Dead lift 5 sets of 5
(make sure to use the hook grip on the clean deadlifts)

3 sets of HSPU 30″ hand placement (assisted with purple bands which are the skinniest bands…go sub max effort, shoot for double digits if you can)


50 Burpees for time with a minimum 6″ jump

The Difference: Living Well vs. Doing Well

Post Weight/ Reps/ & Time to Comments

I will be in El Paso for the weekend.  Hooking up with Paul Smith, 6th place finisher out of the South Central Regional, for a workout in the AM…  should be fun! Take the next couple of days off, starting Monday the strength workouts continue but I will be adding small metcons at the end of them…  Have a Great Weekend!