tag:blogger.com,1999:blog-17264600751173102102024-03-20T02:53:42.076-07:00GFYTROSEhttp://www.blogger.com/profile/08081185083031513464noreply@blogger.comBlogger105125tag:blogger.com,1999:blog-1726460075117310210.post-69149288426809266462011-12-24T22:22:00.001-07:002011-12-24T22:23:22.400-07:00Updates Coming soonWhat up MOFOS!!! I guess it is time to get this shit back on the ball huh..... Aight. Will be starting 2012.... Little bit has changed over the last year, but its all good. <div><br /></div><div>GFY</div>TROSEhttp://www.blogger.com/profile/08081185083031513464noreply@blogger.com1tag:blogger.com,1999:blog-1726460075117310210.post-20846554909839949902011-07-18T14:45:00.001-07:002011-07-18T14:47:04.980-07:00<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtn6jswHtOhHOJl0QttFUOaPPu_XRFGHAO9Yc-eVRVJBzuczA-kRUhZ3tl3iDa0b3-Fy_Lv8Jb38QLwEMkagyWookhqfZaGW7X5YDKDr7KvpT7LXovubyBnzle3GUiqCgiaNfiDhLXVMPt/s1600/284920_10150235337077901_743207900_7314733_2772533_n%255B1%255D.jpg"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 320px; DISPLAY: block; HEIGHT: 240px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5630811877836760034" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjtn6jswHtOhHOJl0QttFUOaPPu_XRFGHAO9Yc-eVRVJBzuczA-kRUhZ3tl3iDa0b3-Fy_Lv8Jb38QLwEMkagyWookhqfZaGW7X5YDKDr7KvpT7LXovubyBnzle3GUiqCgiaNfiDhLXVMPt/s320/284920_10150235337077901_743207900_7314733_2772533_n%255B1%255D.jpg" /></a><br />Damn!!<br /><br />SWOD:<br />OHS triples up to 175(1).. Long weekend of wakeboarding did not help this matter.<br /><br />DWOD:<br />rx 7 rnds +3+3+3... that hurt like hell!!<br /><br />GFYTROSEhttp://www.blogger.com/profile/08081185083031513464noreply@blogger.com0tag:blogger.com,1999:blog-1726460075117310210.post-61275005050567396562011-07-14T12:19:00.002-07:002011-07-14T12:22:32.716-07:00CFFB Day<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQpEhKSYhLg4_6VqXfbzL1c1pJZIYY4P3-MWx6cz_hWmeCpesh19ix-Mjso6dpmdsQn9ZhfLOuPRkTvLZUHhv3uzFTtYDZleveM3gfqC0cHrx-d1wt9Qpvhyx1FzD43OvArjivZegIOyzB/s1600/IMG_5290.JPG"><img id="BLOGGER_PHOTO_ID_5629290572742892082" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgQpEhKSYhLg4_6VqXfbzL1c1pJZIYY4P3-MWx6cz_hWmeCpesh19ix-Mjso6dpmdsQn9ZhfLOuPRkTvLZUHhv3uzFTtYDZleveM3gfqC0cHrx-d1wt9Qpvhyx1FzD43OvArjivZegIOyzB/s320/IMG_5290.JPG" border="0" /></a><br /><br /><div>Hit the squat big time hard today and it felt damn good. </div><br /><br /><br /><div></div><br /><br /><br /><div>Strength:</div><br /><br /><br /><div>12x2 SQ @ 325... Felt butter</div><br /><br /><br /><div>Press triples up to 175... I am not sure how but I am feeling stronger eacth time</div><br /><br /><br /><div>3x12 GHD situps with a 12# medball... love this shit</div><br /><br /><br /><div></div><br /><br /><br /><div>DWOD: 2 20s, 4 30s, 10 flying 10s all done up a good incline. Felt great.</div><br /><br /><br /><div></div><br /><br /><br /><div>Prob gonna hit 22 today for a double... skill work and 150 pushup test... Like that one...</div><br /><br /><br /><div></div><br /><br /><br /><div>GFY</div>TROSEhttp://www.blogger.com/profile/08081185083031513464noreply@blogger.com0tag:blogger.com,1999:blog-1726460075117310210.post-6247180452548182472011-07-13T19:18:00.005-07:002011-07-13T19:29:05.964-07:00Spartan Race<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhu6bU6lh0lfZQKT6mEezonhW24YorpbUfK0W59wzTDwsicWVmuRJJOhae9Dde9mHXAiruDcUphSpFCqrEWbFEX2Jtm7ADExMwWWvQSXFuCTVvVKghUbXSUWsb1JvKkRE4GpufiuUs3Mrnn/s1600/IMG_5605.JPG"><img id="BLOGGER_PHOTO_ID_5629029404938269554" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhu6bU6lh0lfZQKT6mEezonhW24YorpbUfK0W59wzTDwsicWVmuRJJOhae9Dde9mHXAiruDcUphSpFCqrEWbFEX2Jtm7ADExMwWWvQSXFuCTVvVKghUbXSUWsb1JvKkRE4GpufiuUs3Mrnn/s320/IMG_5605.JPG" border="0" /></a><br /><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuYJRIEMbVKJW2Gg9UEYpp9guQl66LscsC0-MkRrko2DAoRJwwGjOVm-YSdCytTcaDk8vXsCQMzhDU5rpArTniOdGYC8GlBP8CJ9vVaGW5yxadlSNnyQqi-ShCXqORLfaEpcyN7VyOtxTb/s1600/IMG_5554.JPG"><img id="BLOGGER_PHOTO_ID_5629029155235210498" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjuYJRIEMbVKJW2Gg9UEYpp9guQl66LscsC0-MkRrko2DAoRJwwGjOVm-YSdCytTcaDk8vXsCQMzhDU5rpArTniOdGYC8GlBP8CJ9vVaGW5yxadlSNnyQqi-ShCXqORLfaEpcyN7VyOtxTb/s320/IMG_5554.JPG" border="0" /></a><br /><br /><br /><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY2_ziy1wpBg_Bu5GEsS6P8VOOepDNS5ZccpOXPQArHfGBR-co9a-UfvTj4VzmXiAxfYa_8o1okw9tL4k4CN63VuGFngzCMuY_IfdXjSZgeEsTlQfWZ9cTtyUZ_7NAZ6kerpkYmw-EXalt/s1600/IMG_5496.JPG"><img id="BLOGGER_PHOTO_ID_5629028973092401250" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEiY2_ziy1wpBg_Bu5GEsS6P8VOOepDNS5ZccpOXPQArHfGBR-co9a-UfvTj4VzmXiAxfYa_8o1okw9tL4k4CN63VuGFngzCMuY_IfdXjSZgeEsTlQfWZ9cTtyUZ_7NAZ6kerpkYmw-EXalt/s320/IMG_5496.JPG" border="0" /></a><br /><br /><br /><br /><br /><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp1vnxAYKhkx6rx6Yn9-bYGPalVPZiUB_zIJ7s_eTVqOoLu58Ddf7nQ6LEkZuaLmC9lIoYkam2BVfVe9X5IH48v6_gEbc8QtTrFb3okw-R2gkYUFjRAsho3PLk_dczxcBC9l_e-boMJMpU/s1600/IMG_5465.JPG"><img id="BLOGGER_PHOTO_ID_5629028715905624626" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjp1vnxAYKhkx6rx6Yn9-bYGPalVPZiUB_zIJ7s_eTVqOoLu58Ddf7nQ6LEkZuaLmC9lIoYkam2BVfVe9X5IH48v6_gEbc8QtTrFb3okw-R2gkYUFjRAsho3PLk_dczxcBC9l_e-boMJMpU/s320/IMG_5465.JPG" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><div><a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs6rSgLPuCrfIyqd5Hyr4QUARcuoVDa6VAn0nT80iket3NIt80lMC8hkv8WlthUzct5BQXkLRE64XD6LTGX2sRMQwpq5DcG-92wism7xDthFhCYlh3oVRXS-opOSkhlUejuOWMmWOu_axg/s1600/IMG_5644.JPG"><img id="BLOGGER_PHOTO_ID_5629028417638886578" style="DISPLAY: block; MARGIN: 0px auto 10px; WIDTH: 320px; CURSOR: hand; HEIGHT: 214px; TEXT-ALIGN: center" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEjs6rSgLPuCrfIyqd5Hyr4QUARcuoVDa6VAn0nT80iket3NIt80lMC8hkv8WlthUzct5BQXkLRE64XD6LTGX2sRMQwpq5DcG-92wism7xDthFhCYlh3oVRXS-opOSkhlUejuOWMmWOu_axg/s320/IMG_5644.JPG" border="0" /></a><br /><br /><br /><br /><br /><br /><br /><br /><br /><br /><div></div></div></div></div></div>TROSEhttp://www.blogger.com/profile/08081185083031513464noreply@blogger.com0tag:blogger.com,1999:blog-1726460075117310210.post-66774369126056932132011-07-13T19:09:00.001-07:002011-07-13T19:10:28.476-07:00HFS its been awhile!!!As noted by my good buddy Zach, we are not updated. Time to hit this shit hard. New shit coming... Pics of the Spartan and new training.<br /><br />GFYTROSEhttp://www.blogger.com/profile/08081185083031513464noreply@blogger.com0tag:blogger.com,1999:blog-1726460075117310210.post-80778671215833964172011-06-07T09:24:00.003-07:002011-06-07T09:27:39.589-07:00Damn!!!!It has seriously been a month since last posted...SLACKER!!!<br /><br />Aight:<br /><br />SWOD-<br />Rose:<br />3,3,3,3,3 PC (upt to 240...Hit 255 once)<br />GHD Sit ups 3x15<br /><br />Shane and Judass:<br />SQ 3RM<br />Weighted GHR<br /><br />DWOD:<br />CFFB<br />10,9,8,7,6,5,4,3,2,1 Strict Pull Ups/40# Ball Slams<br />(Rose added 20 DUBs after each round)<br /><br />GFYTROSEhttp://www.blogger.com/profile/08081185083031513464noreply@blogger.com0tag:blogger.com,1999:blog-1726460075117310210.post-45461604728171102572011-05-10T07:41:00.002-07:002011-05-10T07:45:36.083-07:00You all gotta watch this vid!!<br /><br /><a href="https://www.youtube.com/watch?v=cM5A1K6TxxM&feature=player">https://www.youtube.com/watch?v=cM5A1K6TxxM&feature=player</a><br /><br />Good Day!<br /><br />SWOD -<br />PS doubles up to a 170# single 2x with a failure on #2 for both. 155# felt money today<br />3xmax pull ups 19,15.14<br />FGHR with 12# medball 3x10<br /><br />DWOD: CFFB<br />10 rounds<br />5 lateral jumps over 20" box<br />20 Yard Sprint<br />1 min rest<br /><br />Crew Strength:<br />1 RM Hex DL<br />3x10 Middle weight SQ<br />FGHR 3x8<br /><br />DWOD:<br />CFFB<br /><br />GFYTROSEhttp://www.blogger.com/profile/08081185083031513464noreply@blogger.com0tag:blogger.com,1999:blog-1726460075117310210.post-24210878479215236612011-05-05T10:53:00.003-07:002011-05-05T11:03:52.132-07:00BOOOM!!<div>Yeah!!! two of the boys at the school... #72 is a SR and has made himself into a stud..#33 is a Soph and is legit. Both are strong as hell!</div><br /><div></div><br /><div><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 320px; DISPLAY: block; HEIGHT: 214px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5603292894290220978" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEhjYbi_IvIk5unbQLHI5UXd4kci6HiOByULHHfPz_YJyk2l_F1LKBJMrEHkf93CZa8SWEyE20F1R_Fn3N5ze-giR-ptKs0tw_X1Q2nVtnVs-oMMeFlmLngvn6umXYuqI7Wufh0ZGN4jFQjJ/s320/61191_1424253493083_1435118122_31103406_5063734_n.jpg" /></div><br /><br /><p></p><br /><p>SWOD:</p><br /><p>SQ2+RJ1 up to 215...Missed 225..DAMN!!</p><br /><p>3x12 GHD Back Ext with 25#/3x5 Incline Press 225</p><br /><p>3x20 Hollow Rocks... Dig these/ Shrugs 315 3x10</p><br /><p>Shane...</p><br /><p>Pin Press up to 320... Damn!!</p><br /><p>Incline Press 3x10 @ 225</p><br /><p>BOR 3x10 @ 315</p><br /><p></p><br /><p>DWOD:</p><br /><p>CFFB babay!!</p><br /><p>7 rounds of</p><br /><p>3 20 yard short shuttles...6 L pull Ups...9 9' jumps. </p><br /><p></p><br /><p>GFY</p><br /><p></p>TROSEhttp://www.blogger.com/profile/08081185083031513464noreply@blogger.com0tag:blogger.com,1999:blog-1726460075117310210.post-49302474823125513002011-05-03T10:56:00.002-07:002011-05-03T11:05:04.615-07:00Hit it and Hit it hard!!Damn good day!!!<br /><br />SWOD:<br />3RM DL @ 425(damn nice!)<br />BOR single arm 3xmax @ 115 - 11,10,10<br />GHD Sit ups 3x10 w/ 12# ball<br /><br />DWOD:<br />8 x 40s with 10 sledge stikes each side before sprint... Felt fast!!<br /><br />Shane-<br />SWOD -<br />5RM DL @ 475 Looked easy!!!<br />FS 8s @ 185<br />FGHR 3x12 with 25#<br /><br />DWOD:<br />Tabata Intervals<br />Sledge/Burpee/Sledge<br />14/6/13<br /><br />GFYTROSEhttp://www.blogger.com/profile/08081185083031513464noreply@blogger.com0tag:blogger.com,1999:blog-1726460075117310210.post-1291862986819627732011-05-02T20:01:00.000-07:002011-05-02T20:02:27.274-07:00Cool as hell quote from 22<span class="Apple-style-span" style="font-family: Tahoma, Verdana, Arial, sans-serif; color: rgb(51, 51, 51); font-size: 12px; line-height: 21px; "><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.8em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-weight: inherit; font-style: inherit; font-size: 12px; font-family: inherit; vertical-align: baseline; "><strong style="font-weight: bold; ">What would happen if you failed? </strong>If you dropped the bar? If you ended up on your a**?</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.8em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-weight: inherit; font-style: inherit; font-size: 12px; font-family: inherit; vertical-align: baseline; "><strong style="font-weight: bold; ">You might bruise your butt and your pride.</strong></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.8em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-weight: inherit; font-style: inherit; font-size: 12px; font-family: inherit; vertical-align: baseline; "><strong style="font-weight: bold; ">And, hopefully,</strong> you’d get back up and try again.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.8em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-weight: inherit; font-style: inherit; font-size: 12px; font-family: inherit; vertical-align: baseline; "><strong style="font-weight: bold; ">But, if you didn’t, that would be okay. </strong>It would just mean you don’t belong here. And that’s cool. Better you should know now. Better we all should know now.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.8em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-weight: inherit; font-style: inherit; font-size: 12px; font-family: inherit; vertical-align: baseline; "><strong style="font-weight: bold; ">Because CrossFit isn’t for quitters.</strong> CrossFit isn’t for people who refuse to try again. CrossFit isn’t for people who expect that victory comes without effort.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.8em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-weight: inherit; font-style: inherit; font-size: 12px; font-family: inherit; vertical-align: baseline; "><strong style="font-weight: bold; ">CrossFit is for people who try,</strong> people who work hard, people who know that failure<em style="margin-top: 0px; margin-right: 0px; margin-bottom: 0px; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-weight: inherit; font-style: italic; font-size: 12px; font-family: inherit; vertical-align: baseline; "> (and learning from that failure)</em>is the path to success.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.8em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-weight: inherit; font-style: inherit; font-size: 12px; font-family: inherit; vertical-align: baseline; "><strong style="font-weight: bold; ">So, if you call yourself a CrossFitter, let me see you attack that lift and this life. </strong>Let me see you on your a**. Let me see you put your heart in the workout and your ego on the bench. Let me see you try.</p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.8em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-weight: inherit; font-style: inherit; font-size: 12px; font-family: inherit; vertical-align: baseline; "><br /></p><p style="margin-top: 0px; margin-right: 0px; margin-bottom: 1.8em; margin-left: 0px; padding-top: 0px; padding-right: 0px; padding-bottom: 0px; padding-left: 0px; border-top-width: 0px; border-right-width: 0px; border-bottom-width: 0px; border-left-width: 0px; border-style: initial; border-color: initial; font-weight: inherit; font-style: inherit; font-size: 12px; font-family: inherit; vertical-align: baseline; ">Pick your ass up and hit this shit hard!!!</p></span>TROSEhttp://www.blogger.com/profile/08081185083031513464noreply@blogger.com0tag:blogger.com,1999:blog-1726460075117310210.post-74523081377813423372011-05-02T08:19:00.002-07:002011-05-02T08:26:30.336-07:00What did I learn from the games???I dunno... I felt that before the games I was in great shape. Strong and fast and mostly able to do most of the WODs pretty well...<br />I learned that I apparently need more cardio. I was great on most of the workouts through 5 minutes, but I such at pacing myself.<br />I learned that when I set my mind to it anything can really be accomplished. Some of my weaker lifts became strong. Some movements I didnt think I was good at, I actually did well.<br />I learned that I do not do this for a living. I do this for fun! I love hanging out with the crew! I made some great contacts during this time. BIG props to Zach for killing it. <br /><br />I learned that I love this shit. I love killing myself every week just to get one more rep or one more second. I love the community... Crossfit22 was awesome in letting me come in and hit the last two WODS. <br /><br />Basically I learned a lot. Get better... Get stronger... Get faster...Get tougher...Basically sums up most of our training. LOVE THIS SHIT!!<br /><br />Training today: Back hitting the CFFB full time<br /><br />SWOD:<br />SQ 12x2 @ 325...MONEY<br />Press singles up to 180<br />3x10 FGHR with 12# ball<br /><br />DWOD:<br />VW at 205 in 6:03<br /><br />Shane...<br />SWOD:<br />banded bench with orange and 185...8x3<br />press triples up to 180 and then a PR single at 210<br /><br />SWOD:<br />PC @ 205 and Pull ups<br />5/15,4/12,3/9,2/6,1/3 in 5:43<br /><br />Damn good one<br /><br />GFYTROSEhttp://www.blogger.com/profile/08081185083031513464noreply@blogger.com0tag:blogger.com,1999:blog-1726460075117310210.post-27653155609364359482011-04-26T08:50:00.002-07:002011-04-26T08:53:39.963-07:00Honor<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho_TEal0lbzG_XfoBGpG81K1R0IOuT2su8OOzP3OzECqU_MHJMY2Fz4ujF-xgHIqw43qqQt3xeg32IGLZlHqmMaqi-FM36VRACVtRLtfD8uAUxZZfzVERLXnorloEvIzHsDm4EQfzSO7Vt/s1600/pat_tillman_1_%255B1%255D.gif"><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 320px; DISPLAY: block; HEIGHT: 207px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5599920542666010994" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEho_TEal0lbzG_XfoBGpG81K1R0IOuT2su8OOzP3OzECqU_MHJMY2Fz4ujF-xgHIqw43qqQt3xeg32IGLZlHqmMaqi-FM36VRACVtRLtfD8uAUxZZfzVERLXnorloEvIzHsDm4EQfzSO7Vt/s320/pat_tillman_1_%255B1%255D.gif" /></a> I relish the opportunity to do this WOD everytime it comes up and I make sure and bust my ass the entire time. Games prep or not this is it. Glad to be back hitting some weight.<br /><br />DWOD: TILLMAN<br /><br />7 rounds<br />7 DL @ 315<br />1 full gasser<br />15 Pull ups<br /><br />RXD for the crew today..<br /><br />Rose 18:00+<br />Shane 21:00+<br />Judass 29:00+<br /><br />Badass!!TROSEhttp://www.blogger.com/profile/08081185083031513464noreply@blogger.com0tag:blogger.com,1999:blog-1726460075117310210.post-7925849136305235082011-04-26T08:48:00.001-07:002011-04-26T08:49:21.001-07:00Badassist dog in the world<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio82oQpqALR1tj6DZCuSYafnCC3W8s_P49ckyj40lZQ97XNb6jq0WX0c72vo0591mEnXB_el0ZZKGUKHnAE2Kb25JURcHOlUv-rT-gJKPc857T6yQghWotv-oX1weFlYQyrbfWhsvc2tCz/s1600/IMG_2498.JPG"><img style="MARGIN: 0px 0px 10px 10px; WIDTH: 214px; FLOAT: right; HEIGHT: 320px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5599919899211662178" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEio82oQpqALR1tj6DZCuSYafnCC3W8s_P49ckyj40lZQ97XNb6jq0WX0c72vo0591mEnXB_el0ZZKGUKHnAE2Kb25JURcHOlUv-rT-gJKPc857T6yQghWotv-oX1weFlYQyrbfWhsvc2tCz/s320/IMG_2498.JPG" /></a><br /><br /><div>RIP Diesel</div>TROSEhttp://www.blogger.com/profile/08081185083031513464noreply@blogger.com0tag:blogger.com,1999:blog-1726460075117310210.post-75204654397292000712011-04-20T09:29:00.007-07:002011-04-20T09:39:17.895-07:00Rest Day... Prep DayOk so Shane asked the greatest question today....<br /><br /><br /><br />" Would you rather look like this.....<br /><br /><br /><br /><br /><br /><br /><p><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 321px; DISPLAY: block; HEIGHT: 210px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5597705003390329682" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgRFDmUdzvFkqHTbfvvVCviQE9Fa3RBEd9YfXOvRn08goXd3useX1Eh4WLa_uufr0GPA8VtxeyBhLRwxthgPP99yxnX9WyBkKpBlGxMQiAbKN57uiZEQhfQR9qbAdQ7_3qg8Gpa_KcVFMzZ/s320/Shane-Hamman%255B1%255D.jpg" />and be able to lift a shit ton of weight....</p><br /><br /><p>orrrr...</p><br /><br /><p></p><br /><p>look like this.....<br /><br /></p><br /><img style="TEXT-ALIGN: center; MARGIN: 0px auto 10px; WIDTH: 253px; DISPLAY: block; HEIGHT: 197px; CURSOR: hand" id="BLOGGER_PHOTO_ID_5597705291302712738" border="0" alt="" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgtgFueejBUCbFqaLS8B8xtvBMFwy8_DA-qoi3PNRtNuXsGOE2pJvtcd4SrIPpdo79itpaIWJmUsJU818Oj_Z3zPRX8zGs1gIJf-axOY_tFAEKXdQQ0AjJCD-VITshI3jw-UngYKus3f0zY/s320/Games08TincherSquatClean_th%255B1%255D.jpg" /><br /><br />and be able to lift double your bodyweight...<br /><br /><br /><br /><br /><br />Thoughts....<br /><br /><br /><br />GFY rxdTROSEhttp://www.blogger.com/profile/08081185083031513464noreply@blogger.com2tag:blogger.com,1999:blog-1726460075117310210.post-38163558847398978302011-04-19T08:10:00.002-07:002011-04-19T08:44:49.789-07:00The Crossfit Mindset<br />1. I will promise to do my best. My best will vary from day to day, hour to hour, minute to minute. But in that minute, I will do the very best I can<br />2. If I can run, I run. If I can walk, I walk. If I must crawl, I crawl. And when I make it, i will rest. And live to fight another day<br />3. I fear no man, but I fear my workout. If I don't fear my workout, it isnt hard enough. I may puke. I may cry. But I will never quit. EVER!!<br />4. I will not cheat. There is no honor in cheating. I will call out cheaters if I see them, as they have no place in my gym.....<br /><br /><br />Cool little motto for the day..<br />Strength:<br />BN worked up to 315 for 1. Felt good<br />3x15 Pull ups/3x10 DB press<br /><br />DWOD:<br />5 300s with 12 Ring dips in between each 1. That was nice. Legs felt a lil heavy today.<br /><br />Shane/Judas:<br />SQ 3RM- Shane 445, Judass 345<br />3x8GHR<br /><br />DWOD: CFFBstyle<br />10 minutes...every 30 seconds hit a PS<br />5:00 of pull ups for max reps.<br /><br />That looked fun<br /><br /><br />GFYTROSEhttp://www.blogger.com/profile/08081185083031513464noreply@blogger.com0tag:blogger.com,1999:blog-1726460075117310210.post-72945663887144002182011-04-18T08:50:00.001-07:002011-04-18T08:51:19.159-07:00Motivation??Just added a new page to our blog... Motivation for your asses. Take a look and add some shit in the comments. I will be continually adding shit in there so keep them coming.TROSEhttp://www.blogger.com/profile/08081185083031513464noreply@blogger.com0tag:blogger.com,1999:blog-1726460075117310210.post-47019030617368343312011-04-18T06:46:00.002-07:002011-04-18T06:49:42.229-07:00HIt it hard... Finish Strong!!Two weeks left. Gotta hit this shit hard! Strength: 1RM SQ with 75# chains up to 395 3x7 High Box Step ups 3x10 12# FGHR DWOD: (Balboa Style) 135# 12DL 9HPC 6THR 40 Yd 115# farmers walk 3 rounds Shane and Judass: 10x3 Banded Bench 3xMax rep DB Bench 3xmax rep single arm BOR DWOD: (NASTY!) 3PS 5BJ 7KB Swing 20Yard Prowler 5 rounds Damn! GFYTROSEhttp://www.blogger.com/profile/08081185083031513464noreply@blogger.com0tag:blogger.com,1999:blog-1726460075117310210.post-87964265951057542432011-04-18T06:41:00.002-07:002011-04-18T06:45:50.455-07:00WOD 11.4Damn... Wanted 1 round so bad. Felt that if I hit one round I could be pretty happy with what I did seeing as OHS and MUs are not the greatest weapon in my arsenal. Fell 1 MU short. 99 total reps. Its all good, I will take it. Link to vid coming soonTROSEhttp://www.blogger.com/profile/08081185083031513464noreply@blogger.com0tag:blogger.com,1999:blog-1726460075117310210.post-18682955528154440402011-04-13T08:54:00.002-07:002011-04-13T08:56:21.098-07:00Rest day... Prep DayWell damn!!! 11.4 came out and I think I am excited but at the same time I am thinking..."holy Shit"". 11.4 WOD 10 Min AMRAP 60 Bar Facing Burpees (burpee over bar) 30 OHS 120# 10 MUs Prepped a bit today.... 30BFB 15 OHS (all unbroken) 5 MUs Not too bad. Damn though this could get real pretty quick. 60 burpees. Buck Furpees!!! Just get me to the MUs and then I think I can be good. GFYTROSEhttp://www.blogger.com/profile/08081185083031513464noreply@blogger.com0tag:blogger.com,1999:blog-1726460075117310210.post-32682634333698309742011-04-12T06:50:00.001-07:002011-04-12T06:50:52.560-07:00Good Couple of DaysOk so I did not hit the blog up yesterday.. Shit just happens. Hahaha It is all good.<div><br /></div><div><br /></div><div>Monday Strength:</div><div>Rose - </div><div>15x1 SQ @ 335 with 5 sec rest</div><div>Then...</div><div>5 rounds for time with 315#DL</div><div>1DL</div><div>3 SRPU</div><div>2 DL</div><div>5SRPU</div><div>3DL</div><div>7SRPU</div><div><br /></div><div>9:17</div><div><br /></div><div>Shane and Judass-</div><div>Banded Bench 3x8</div><div>banded Incline DB 3xmax reps</div><div>Weighted Pull ups 3xmax</div><div><br /></div><div>DWOD:</div><div>5 rounds for time at 80% press</div><div>1PR</div><div>3SRPU</div><div>2PR</div><div>5SRPU</div><div>3PR</div><div>7SRPU</div><div><br /></div><div>Both finished around 9:00</div><div><br /></div><div><br /></div><div>Today:</div><div><br /></div><div>Rose - </div><div>1,1,1,1,1 BN finished at 315</div><div>KB press ladder</div><div>3x15 Pull Ups</div><div>3x15 RIng Dips</div><div><br /></div><div>5x300s</div><div><br /></div><div>Shane/Judass - </div><div>FS 1RM 310/250</div><div>Rack DL 3x8</div><div><br /></div><div>7 rounds of</div><div>1min of 15 KB Swings 2pood </div><div>1 min max row.</div><div><br /></div><div>Damn that just looked nasty!!!</div><div><br /></div><div><br /></div><div>C'mon HQ give us something good and heavy today.... Unless it is something overhead....Weight I lied... Give Zach max OHS!!!</div><div><br /></div><div><br /></div><div>GFY rxd</div>TROSEhttp://www.blogger.com/profile/08081185083031513464noreply@blogger.com2tag:blogger.com,1999:blog-1726460075117310210.post-86778477406252248152011-04-08T08:44:00.002-07:002011-04-08T08:47:57.101-07:00Word of the day FEARLESS!!!A friend wrote on his blog today (oldcountrystrong.com) about fear and what it does to us. It was incredible to read and understand why we do the shit we do. I needed that motivation this morning. Might have helped squeeze out a few more rounds...Maybe not.. Who knows. WOD 11.3 today can suck it. I still hurt 23 rounds on the dot. Wanted 25 so damn bad but it just wasnt in the cards. Maybe too much pacing, but in the end it was all I had. Shane/Judass: 12x2 Squat with 140# chains. That was badass 4x12 DL... That was even more badass 3x10 Good mornings to finish some shit off. All in all a great day for the crew!! Pics and vids to come tomorrow. GFYTROSEhttp://www.blogger.com/profile/08081185083031513464noreply@blogger.com1tag:blogger.com,1999:blog-1726460075117310210.post-45386306034060242802011-04-07T15:49:00.002-07:002011-04-07T15:57:32.325-07:00Thoughts about shit!!!Ok... So I had an epiphany today. Last week I was in discussion with some of my kdis that are doing the program every day after school and we were talking about the games. I showed them some of the scores. They all asked why someone who can barely do the workouts are competing. At the time I did not have an answer other than cuz they wanted to. I then asked myself that same question.... I know there is a good chance I am not going to make it to the games let alone regionals. I do not have the type of conditioning that is needed. So why do I do it? I dunno. I then came to the conclusion this morining with Shane. I related it to training for a marathon. For most of the compeitors this is there marathon. They just want the experience. They want the competition. They want to know that they are training for something. No one wants to really just train to train. I have always exercised because there are so many things I like to do in life that requires me to be physically in shape. I love to compete even when I am most likely not going to win. I think back to when I first learned about crossfit. My good friend Dave Young said something to me that has always stuck. With crossfit... You might not be the best at one thing but your going to be damn good at a lot of things. That is my reason. And as far as the competition goes. It is just another challenge to see what I can do. I love all this shit and I will do it as long as I can. GFYTROSEhttp://www.blogger.com/profile/08081185083031513464noreply@blogger.com0tag:blogger.com,1999:blog-1726460075117310210.post-11933559417813540372011-04-04T18:06:00.002-07:002011-04-04T18:12:17.194-07:00Killer Post by Freddy!!1<a href="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk3aido0OpjeXHufTCXRIXx0RIvfPNCZgPP5sJ7RwkOWZvMMigUFHNVgmfJoL47965JaxLXFrhnXZcQeYkFmo9WqHQxOe2VzrsmCi7hoJ8hjdKWjb2YFTueDiFXpHEz5OEKQ47-V9-VW0N/s1600/6a00d8341bf90553ef014e87370fd5970d-800wi.jpg" onblur="try {parent.deselectBloggerImageGracefully();} catch(e) {}"><img style="display:block; margin:0px auto 10px; text-align:center;cursor:pointer; cursor:hand;width: 209px; height: 320px;" src="https://blogger.googleusercontent.com/img/b/R29vZ2xl/AVvXsEgk3aido0OpjeXHufTCXRIXx0RIvfPNCZgPP5sJ7RwkOWZvMMigUFHNVgmfJoL47965JaxLXFrhnXZcQeYkFmo9WqHQxOe2VzrsmCi7hoJ8hjdKWjb2YFTueDiFXpHEz5OEKQ47-V9-VW0N/s320/6a00d8341bf90553ef014e87370fd5970d-800wi.jpg" border="0" alt="" id="BLOGGER_PHOTO_ID_5591901095977284082" /></a><br />SUPERHUMAN!!!!<div>Killer Post FreddyC</div><div>http://www.crossfitoneworld.com/</div><div><br /></div><div>I stole that from Freddy cuz it was so badass....</div><div><br /></div><div><br /></div><div>Strength today:</div><div>Rose:</div><div>CFFB WOD - 15x1 80-85% SQ with 5 sec rest (325)</div><div><br /></div><div>Then...</div><div>1-1,3-3,5-5 Press 80%(140) and Pull ups ----12:00 even</div><div><br /></div><div>3x5 single leg step ups on 35# box</div><div>3x10 12# weighted FGHR</div><div>3x10 12# GHD situps</div><div><br /></div><div>Shane and Judass:</div><div>8x3 Glose Grip Bench</div><div>BOR</div><div>Shrugs</div><div><br /></div><div>Press Pull Up Wod</div><div>S---11:56 160#</div><div>J---11:52 115#</div><div><br /></div><div><br /></div><div>Good Shit today!!</div><div><br /></div><div>GFY </div>TROSEhttp://www.blogger.com/profile/08081185083031513464noreply@blogger.com0tag:blogger.com,1999:blog-1726460075117310210.post-81948088864927353052011-04-02T16:28:00.003-07:002011-04-02T16:29:26.469-07:00WOD #2...Kicked my ass!Here is the link... Still no idea how to put youtube vid on blog. <a href="http://www.youtube.com/user/32dragonforce?feature=mhum">http://www.youtube.com/user/32dragonforce?feature=mhum</a> Did a slow version of FGB today and felt incredible. Gotta build the cardio up apparently. 365 reps GFYTROSEhttp://www.blogger.com/profile/08081185083031513464noreply@blogger.com0tag:blogger.com,1999:blog-1726460075117310210.post-16649411548720348232011-04-01T21:04:00.003-07:002011-04-01T21:06:04.520-07:00Damn!!!Ok so hit WOD 11.2 today. Pissed off a lil. Hit it hard and gave it what I could, but just didnt finish the way I wanted. 9 rounds on the dot and it was a battle. Trained to hard yesterday? Nutrition? I dunno but shit!! 4 rounds left. I gotta pray for less cardio and more weight movement. My cardio is honestly no that bad, but apparently it is not up to the level it needs to be. Shit!!<div><br /></div><div>Video link to come</div><div><br /></div><div>GFY</div>TROSEhttp://www.blogger.com/profile/08081185083031513464noreply@blogger.com0