Updates Coming soon

What 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.

GFY

Damn!!

SWOD:
OHS triples up to 175(1).. Long weekend of wakeboarding did not help this matter.

DWOD:
rx 7 rnds +3+3+3... that hurt like hell!!

GFY

CFFB Day

Hit the squat big time hard today and it felt damn good.

Strength:

12x2 SQ @ 325... Felt butter

Press triples up to 175... I am not sure how but I am feeling stronger eacth time

3x12 GHD situps with a 12# medball... love this shit

DWOD: 2 20s, 4 30s, 10 flying 10s all done up a good incline. Felt great.

Prob gonna hit 22 today for a double... skill work and 150 pushup test... Like that one...

GFY

Spartan Race

HFS 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.

GFY

Damn!!!!

It has seriously been a month since last posted...SLACKER!!!

Aight:

SWOD-
Rose:
3,3,3,3,3 PC (upt to 240...Hit 255 once)
GHD Sit ups 3x15

Shane and Judass:
SQ 3RM
Weighted GHR

DWOD:
CFFB
10,9,8,7,6,5,4,3,2,1 Strict Pull Ups/40# Ball Slams
(Rose added 20 DUBs after each round)

GFY

You all gotta watch this vid!!

https://www.youtube.com/watch?v=cM5A1K6TxxM&feature=player

Good Day!

SWOD -
PS doubles up to a 170# single 2x with a failure on #2 for both. 155# felt money today
3xmax pull ups 19,15.14
FGHR with 12# medball 3x10

DWOD: CFFB
10 rounds
5 lateral jumps over 20" box
20 Yard Sprint
1 min rest

Crew Strength:
1 RM Hex DL
3x10 Middle weight SQ
FGHR 3x8

DWOD:
CFFB

GFY

BOOOM!!

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!

SWOD:

SQ2+RJ1 up to 215...Missed 225..DAMN!!

3x12 GHD Back Ext with 25#/3x5 Incline Press 225

3x20 Hollow Rocks... Dig these/ Shrugs 315 3x10

Shane...

Pin Press up to 320... Damn!!

Incline Press 3x10 @ 225

BOR 3x10 @ 315

DWOD:

CFFB babay!!

7 rounds of

3 20 yard short shuttles...6 L pull Ups...9 9' jumps.

GFY

Hit it and Hit it hard!!

Damn good day!!!

SWOD:
3RM DL @ 425(damn nice!)
BOR single arm 3xmax @ 115 - 11,10,10
GHD Sit ups 3x10 w/ 12# ball

DWOD:
8 x 40s with 10 sledge stikes each side before sprint... Felt fast!!

Shane-
SWOD -
5RM DL @ 475 Looked easy!!!
FS 8s @ 185
FGHR 3x12 with 25#

DWOD:
Tabata Intervals
Sledge/Burpee/Sledge
14/6/13

GFY

Cool as hell quote from 22

What would happen if you failed? If you dropped the bar? If you ended up on your a**?

You might bruise your butt and your pride.

And, hopefully, you’d get back up and try again.

But, if you didn’t, that would be okay. It would just mean you don’t belong here. And that’s cool. Better you should know now. Better we all should know now.

Because CrossFit isn’t for quitters. CrossFit isn’t for people who refuse to try again. CrossFit isn’t for people who expect that victory comes without effort.

CrossFit is for people who try, people who work hard, people who know that failure (and learning from that failure)is the path to success.

So, if you call yourself a CrossFitter, let me see you attack that lift and this life. 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.

Pick your ass up and hit this shit hard!!!

What 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...
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.
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.
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.

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.

Basically I learned a lot. Get better... Get stronger... Get faster...Get tougher...Basically sums up most of our training. LOVE THIS SHIT!!

Training today: Back hitting the CFFB full time

SWOD:
SQ 12x2 @ 325...MONEY
Press singles up to 180
3x10 FGHR with 12# ball

DWOD:
VW at 205 in 6:03

Shane...
SWOD:
banded bench with orange and 185...8x3
press triples up to 180 and then a PR single at 210

SWOD:
PC @ 205 and Pull ups
5/15,4/12,3/9,2/6,1/3 in 5:43

Damn good one

GFY

Honor

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.

DWOD: TILLMAN

7 rounds
7 DL @ 315
1 full gasser
15 Pull ups

RXD for the crew today..

Rose 18:00+
Shane 21:00+
Judass 29:00+

Badass!!

Badassist dog in the world

RIP Diesel

Rest Day... Prep Day

Ok so Shane asked the greatest question today....



" Would you rather look like this.....

and be able to lift a shit ton of weight....

orrrr...

look like this.....

and be able to lift double your bodyweight...





Thoughts....



GFY rxd

The Crossfit Mindset
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
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
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!!
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.....


Cool little motto for the day..
Strength:
BN worked up to 315 for 1. Felt good
3x15 Pull ups/3x10 DB press

DWOD:
5 300s with 12 Ring dips in between each 1. That was nice. Legs felt a lil heavy today.

Shane/Judas:
SQ 3RM- Shane 445, Judass 345
3x8GHR

DWOD: CFFBstyle
10 minutes...every 30 seconds hit a PS
5:00 of pull ups for max reps.

That looked fun


GFY

Motivation??

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.

HIt 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! GFY

WOD 11.4

Damn... 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 soon

Rest day... Prep Day

Well 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. GFY

Good Couple of Days

Ok so I did not hit the blog up yesterday.. Shit just happens. Hahaha It is all good.

Monday Strength:

Rose -

15x1 SQ @ 335 with 5 sec rest

Then...

5 rounds for time with 315#DL

1DL

3 SRPU

2 DL

5SRPU

3DL

7SRPU

9:17

Shane and Judass-

Banded Bench 3x8

banded Incline DB 3xmax reps

Weighted Pull ups 3xmax

DWOD:

5 rounds for time at 80% press

1PR

3SRPU

2PR

5SRPU

3PR

7SRPU

Both finished around 9:00

Today:

Rose -

1,1,1,1,1 BN finished at 315

KB press ladder

3x15 Pull Ups

3x15 RIng Dips

5x300s

Shane/Judass -

FS 1RM 310/250

Rack DL 3x8

7 rounds of

1min of 15 KB Swings 2pood

1 min max row.

Damn that just looked nasty!!!

C'mon HQ give us something good and heavy today.... Unless it is something overhead....Weight I lied... Give Zach max OHS!!!

GFY rxd