Tag Archives: Squats


2 Sep

…what does it mean to you?

There comes a time when you have to stand up and shout:
This is me damn it! I look the way I look, think the way I think, feel the way I feel, love the way I love! I am a whole complex package. Take me… or leave me. Accept me – or walk away! Do not try to make me feel like less of a person, just because I don’t fit your idea of who I should be and don’t try to change me to fit your mold. If I need to change, I alone will make that decision.
When you are strong enough to love yourself 100%, good and bad – you will be amazed at the opportunities that life presents you.

Stacy Charter



Squat 10 x 2 @ 65% of 1 RM (45 secs rest)
Bench Press 5×5 @ 90% of 5 RM

Run 10k

….oh the flashbacks!


6 Jul

There is no glory in battle worth the blood it costs.
Dwight D. Eisenhower


the following workout was taken from Crossfit.com


Wearing a 20 pound vest, three rounds for time of:
1K Run
10 Muscle-ups
100 Squats

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Enlarge image

Captain Ronald G. Luce, 27, of the U.S. Army Company C, 2nd Battalion, 20th Special Forces Group, headquartered at Jackson, Miss., died August 2, 2009 in Qole Gerdsar, Afghanistan, after his vehicle was struck by a command wire improvised explosive device. He is survived by by his wife Kendahl Shoemaker and 5 year old daughter Carrie, and parents Ronald and Katherine Luce…..  Godspeed Luce.

A little Dead Prez for yo @$$!

The More I See The Less I Know…

3 Jun

“The more I see, the less I know for sure.”
John Lennon

Clean Deadlift 8 x 3

Back Squat 3 x 8

Press 3 x 10

3 sets 0f 30   24″ Box Jump

3 Rope Climbs 20′ with a 45# vest

5 Foods You Should Be Eating by Brian St. Pierre

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(make sure to take adequate breaks during this workout, tomorrow’s metcon is going to be intense)

Strength Is A Must….

2 Jun

Confront the dark parts of yourself, and work to banish them with illumination and forgiveness. Your willingness to wrestle with your demons will cause your angels to sing. Use the pain as fuel, as a reminder of your strength.”  August Wilson

Today is the first day of a 12 week program designed by Greg Everett called ‘The Technique and Development Program’.  I will be doing other workouts like I promised but my main priority is to get strong and skilled in Olympic Lifting.

Day 1:

Squat 10 x 3 (10 sets of 3)

Shoulder Press 10 x 3 (10 sets of 3)

3 Sets of Assisted HSPU (no more then a 30″ gap between your hands) using bands from the pull up bar (sub max effort)

I can do HSPU, with a normal shoulder width hand placement, but normal is not allowed in my region.  I most conform to the 30″ gap or continue to struggle.  I do not like to struggle with anything!

In between sets of HSPU, do 50 DU’s.

The Press – Bill Starr

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