Monday 110228

Hang power snatch 3-3-3-3-3 reps

Two, today

Unrelated picture of a kitten

110226

21-15-9 reps of:
95 pound Sumo deadlift high-pull
95 pound Overhead squat

AND

110225

Back Squat 3-3-3-3-3 reps

Thursday 110224

For time:
Row 1K
40 pound Dumbbell snatch, 50 reps
Row 750m
40 pound Dumbbell snatch, 35 reps
Row 500m
40 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.

We don't have access to a rowing machine, so we substitute with Sumo Deadlift High Pulls.

1 rep = 10 meters of rowing.

I found a crossfit article on the one-arm snatch. "http://www.crossfitmansfield.com/files/54_07_dumbbell_snatch.pdf.

We are going to have to work on that a bit. However, good job over-all, boys.

Tuesday 110222

Deadlift 3-3-3-3-3 reps

"Cindy" on the island! เกาะเต่า

"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

Monday 110221

Five rounds for time of:
45 pound barbell Overhead walking lunges, 50 feet
21 Burpees

Let trailing knee gently kiss the ground on each lunge.

Saturday 110219 (Friday we rested)

"Kelly"

Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball

Post time to comments.

Thursday 110217

THURSDAY 110217

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Wednesday 110216

WEDNESDAY 110216

"Eva"

Five rounds for time of:
Run 800 meters
2 pood Kettlebell swing, 30 reps
30 Pull-ups

Tuesday (Monday) 110215

Five rounds of:
5 Dumbbell deadlifts
5 Dumbbell hang cleans
5 Dumbbell push presses
5 Dumbbell squats

Increase the load each round. Rest as necessary between rounds.

Josh Everett 50-70-90-90-100lbs. Post loads to comments.

Compare to 100505.

Monday (Sunday) 110214

As you can see from these photos form is everything on lifts like the Clean and Jerk.
You have to ask yourself "Are you stronger than a 5th Grader?"
Clean and Jerk 1-1-1-1-1-1-1 reps

Duncan Martin 90lbs (age 12, 85lb BW), Jack Marks 95lbs (age 12, 90lb BW), Keegan Martin 225lbs (age 17, 145lb BW), Connor Martin 255lbs.
Post loads to comments.

Saturday 110212

Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold

Once we master the L-sits then we get to move on to the V-Sits(on our fingers, Yeah!!!)


Over the past few months we have all started to learn and better understand the Crossfit jargon i.e. L-sit, Power clean, GHD, etc... But today I heard a new word during our WOD and I think it should be our WOD(Word of the day) The word was uttered by Thor during his 2nd or 3rd round. He said, "This is the most "GYMNASTICY" workout we have done yet." I don't care who you are, that's funny!
Post rounds completed to comments.

Friday 110210

TAC-E Team Post PT TEST night out at King Restaurant-Thanks to Mr. & Mrs. Kramer!!!


"Wittman"
Seven rounds for time of:
1.5 pood Kettlebell swing, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

Post time and PT Test score to comments.

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

Run 5K

PARKOUR!

Run 5K: Post your times.

Tuesday 110208

"Ledesma"

Complete as many rounds as possible in 20 minutes of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps

Post rounds completed to comments.


Narcotics Detective and Special Assignment Unit Operator Carlos Ledesma, 34, of the Chandler Police Department, Chandler, Arizona, was shot and killed by drug dealers on July 28, 2010, during an undercover operation in Phoenix, Arizona. He is survived by his wife Sherry and sons Luciano and Elijo.

Monday 110207

"Karen"

For time:
150 Wallball shots, 20 pound ball

Post time to comments.

Sunday 110206

We took today as a rest day!

SATURDAY 110205

For time:
100 Burpee pull-ups

Ideally, the pull-up bar is one foot above your reach.

Friday 110204

Snatch balance 3-3-3-3-3

It was a day of learning for us.  I don't have any pictures from today but decided to post so we can get our posts up and going again.

Wednesday 110202

Overhead Squat 1-1-1-1-1-1-1 reps

Tuesday 110201

For time:
135 pound Thruster, 15 reps
35 pound weighted Pull-up, 15 reps
95 pound Thruster, 21 reps
20 pound weighted Pull-up, 21 reps
65 pound Thruster, 36 reps
36 Pull-ups