Blessed be the Lord my strength, which teacheth my hands to war, and my fingers to fight....Psalms 144:1

Tuesday, August 31, 2010

WOD 090110

Run 800m forwards
Run 400m backwards
Run 800m forwards
Run 400 backwards
Great Job Militants! You did fantastic today! Don't forget it's pay week so we can get cement in front of the gym this month. And don't skip because it's running tomorrow, it will be fun. But that's what I always say.

Monday, August 30, 2010

WOD 083110

Run 400m
36 Dumbbell Snatches
36 Burpees
Run 400m
24 Dumbbell Snatches
24 Burpees
Run 400m
12 Dumbell Snatches
12 Burpees
Run 400m
It's Pay week everyone. This months dues will hopefully put some cement in that front section of your gym. We will slowly work our way around and hopefully get some sort of heat to it before the really cold weather hits. But don't let any sort of weather stop're Militants, remember. Hooahh! Look how far you've come!

Sunday, August 29, 2010

WOD 083010

4 Rounds
10 DB Turkish Get Ups
15 Push Ups
20 Double Unders
25 Air Squats
Courage is to feel the daily daggers of relentless steel and keep on living...Douglas Malloch
Militants...Can't wait to see you all tomorrow! You all are doing fantastic! Everyone is showing improvements, losing weight, gaining muscle, losing inches and gaining confidence! Keep it up!

Saturday, August 28, 2010

WOD 082910

For time:
21 Pull-ups
21 Handstand Push-ups
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
6 Pull-ups
6 Handstand Push-ups
3 Pull-ups
3 Handstand Push-ups
Handstand push-ups are "nose to floor" and pull-ups are "strict" or non-kipping.

Rest Day

Use today's nice weather and do some active rest. Go walk the dog, work on your flexibility, roll out on the foam roller.

Thursday, August 26, 2010

WOD 082710

  • 40 wall balls (M:20#/W:14#)
  • 40 box jumps (M:24"/W:20")
  • Run 200m
  • 30 push-ups
  • 30 lunges
  • Run 200m
  • 20 pull-ups
  • 20 air squats
  • Run 200m
  • 10 burpees
  • 10 double unders
  • Run 400m
  • There will be no trainer here at the 6:30 WOD. You are more than welcome to come and do the workout at that time still.
  • Wednesday, August 25, 2010

    WOD 082610

    Run 3 1/4 miles
    Overhead Squat
    Pull Ups
    Strength and power come from within oneself. To give up is a sign of weakness. To endure through the pain and finish strong takes a solid mind and a brave heart...Author Unknown
    Keep up the battle Militants! I'm proud of all of you.

    Tuesday, August 24, 2010

    WOD 082510

    First Rounds 2 Minutes
    Second Round 1 1/2 Minutes
    Third Rounds 1 Minute
    Air Squat
    Push ups
    Sit Ups
    Wall Balls
    Congratulations Luke for getting your first Muscle Up today and Kathy for getting your double unders!
    The race is not always to the swift, but to those who keep on running...Author Unknown

    Monday, August 23, 2010

    WOD 082410

    4 Rounds
    5 Power Cleans
    10 Wall Climbers
    15 Double Unders
    Run 400m
    Welcome newcomers Pete and Mike! Also, congratulations Janice for graduating to the 16" box and Shannon for graduating to the 20" box. I'm extremely proud of both of you. I'm seeing so many great and positive changes in all you Militants. The list is too long to name but I hope you all feel the changes that I see in you. Keep up all the hard work. It's a long road but a promising one.

    Sunday, August 22, 2010

    WOD 082310

    Box Jumps
    Toes to Bar

    WOD 082210

    50 Pull Ups
    Run 400m
    21 Thrusters
    Run 800m
    21 Thrusters
    Run 400m
    50 Pull Ups

    Friday, August 20, 2010

    WOD 082110

    Rest Day

    Thursday, August 19, 2010

    WOD 082010

    10 Rounds
    10 Air Squats
    10 Sit Ups
    10 Lunges
    10 Push Ups
    For those of you that got the Post earlier today I had to cancel the wood cutting trip. We'll be in today and thank God we got the power back.

    Wednesday, August 18, 2010

    WOD 081910

    100 Burpee Pull Ups
    If you sweat more in peace you will bleed less in war...Author Unknown

    Tuesday, August 17, 2010

    WOD 081810

    20 minutes
    5 Handstand Push Ups
    10 Pistols(each leg)
    15 Kettle Bells
    Count Rounds
    Rabon smoked all of us in the run today and Luke was a close second. That was some impressive running today boys! I'm proud of all of you who showed up today. I know that running isn't in everyone's favorite book and you all did great! Welcome Toni to The Box.
    With ordinary talent and extraordinary perserverance all things are attainable...Thomas Foxwell Buxton

    Monday, August 16, 2010

    WOD 081710

    8 Rounds
    jog 200m
    sprint 200m
    rest 1 minute
    Everyone bring their stop watches and ipods. Also, congratulations to Erik for getting his first muscle ups today!! It was awesome! You all did fantastic. Welcome Andy to The Militia Box! See you all tomorrow.

    Sunday, August 15, 2010

    WOD 081610

    5 Rounds
    5 Muscle Ups
    10 Deadlifts
    15 2 in 1 Wallballs
    20 Double Unders
    Corporal Matthew Edwards served Taylor, Michigan Police Department for 5 years and 7 months, Died Friday July 23rd 2010 from a gun shot wound. Suspect was shot and wounded. Matthew was survived by his wife and two children. God Bless our Police officers and all that serve our country! Thank you.

    Saturday, August 14, 2010

    WOD 081510

    3 1 min rounds
    KB swing
    Push ups
    Sit ups
    Rest 5 minutes then....
    1 mile run

    And thank you all for allowing us the Saturday off. We got so much done today. Not only that. We had a fantastic day together and even squeezed in a Barnes and Nobles date night. Nothing beats free book reading and Starbucks coffee. Ya we are nerds. We get it.

    WOD 081410

    Rest Day.
    Sounds odd but were gonna try this for a while.
    So this is how this can work. Most of you take Sat. off already. But for those of you that just can't get enough, or feel like you need another day, the Gym is yours. I strongly suggest though if you come in on Sat. DO NOT DO THIS ALONE. Grab another member and make it a play date. And above all be safe and have fun.

    Thursday, August 12, 2010

    WOD 081310

    Lukes' B-day today
    4 Rounds
    10 Manmakers
    15 Wall balls
    20 Box jumps
    25 Toes to bar
    Top photo is Jarod with a 45inch jump.
    2nd photo is Calen with a 42 in jump.
    3rd Photo is Luke at 42 inch jump.

    Wednesday, August 11, 2010

    WOD 081110

    "Jarod D"
    4 Rounds
    10 Dips
    20 Sit Ups
    10 Spider Man Push Ups
    20 Ball Slams
    Happy Birthday Jarod D. Good Job Gabe in killing us in the work out! You did awesome! Jonah jumped the 36" box today. It was impressive! Nice work today, Militants. Look forward to tomorrow. WOD Up!

    Tuesday, August 10, 2010

    WOD 081010

    2 Rounds
    Run 400m
    15 Jump OVER 24" Box
    15 DB Squat Cleans
    30 Double Unders
    15 Push Ups (release hands at bottom)
    15 Sit Ups
    100 ft Lunges
    WOW! What a great day. Nice 52" straw bale jump Jarod Curtis! Yup, this is how we do it in Idaho. Alex, Chuck, Doug and Luke were also able to get on top of this monster box. Also I'd like to congratulate Chuck for being the fastest time and Erik for not only being close second but also by being the only one to lift his bar with a snatch. It was impressive. One more thing, I had to show off Kodi's first day of school picture. Nice turn out today! See you in the Box tomorrow! WOD Up!

    Monday, August 9, 2010

    WOD 081010

    Start with 400m Run
    3 Rounds
    95# Ground to Overhead lift (10 reps)
    Run 400m
    Don't forget, we scale to abilities. Good Job Doug, Rabon and Chuck for kicking our butts in pull ups. That was fun. Liberty and Victory kids, have fun back at school. Nampa High kids, good luck next week.

    Sunday, August 8, 2010

    WOD 080910

    PR (personal record) Pull Ups
    as many pullups as you can do without dropping to the ground
    5 Thrusters
    7 Burpees
    As many rounds in 15 minutes
    Look at a stone cutter hammering away at his rock, perhaps a hundred times without as much as a crack showing in it. Yet at the hundred and first blow the rock splits in two, and I know it was not the last blow that did it, but all that had gone before...Keep up the long hard work Militants. All your pain, sweat, injury, blood and puke will all pay off. I know sometimes it seems like you aren't getting anywhere, but you are and I'm proud of every single one of you.

    WOD 080810

    4 Rounds
    25 Double Unders
    30 Sit Ups
    35 Air Squats
    Run 400M
    Who ever said working out couldn't be fun. For those of you who are starting school this week, good luck and have fun. Just for you I am adding a 2:30 to our workout schedule so you can get here after school and get your workout done. Hope this helps your busy schedules.

    Friday, August 6, 2010

    WOD 080710

    3 mile run
    I was gonna put 5K on the board but I figure since we won the war we reserve the right to use standard measurements.

    Thursday, August 5, 2010

    WOD 080610

    "Chuck Norris" aka "The Filthy Fifty"

    50 Kettle Bells
    50 Double Unders
    50 Back Extentions
    50 Jumping Pulls
    50 Knees to Elbows
    50 Burpees
    50 Wall Balls
    50 Push Press
    50 Walking Lunges
    50 Box Jumps

    Everyone who did this on May 5th, go into the archives and try to beat your time. You are all doing so great and I'm so proud of all of you. If I were to pick one thing that I love best about owning this gym it would be that I have met such excellent friends that I wouldn't have had the pleasure to meet otherwise. Thank you so much for giving me that opportunity. See you in the Box.

    Wednesday, August 4, 2010

    WOD 080510

    Spiderman Push Ups
    Pull Ups
    We had the honor of instructing the future AirForce of America yesterday and had a lot of fun doing it. Thank you Sgt Henry and Sgt Roy for that opportunity. Hope to get many more in the future.
    All of you did great today. Rabon and Jarod still kicked our butts and they had heavy vests on the whole time. Good Job Militants!
    One last thing..most of you have paid your dues but there is a handful who haven't. If you could get those in I would appreciate it. Thank you and see you all tomorrow.

    Tuesday, August 3, 2010

    WOD 080310



    Finish with 1600 M run

    Monday, August 2, 2010

    WOD 080310

    5 Rounds
    5 Hang Cleans
    10 Dips
    15 Burpees
    Man! What an awesome turnout for the Kris Jensen Hero WOD! Great job everyone you did fantastic! Also don't forget..there won't be a 3:30 or 4:30 class tomorrow because I will be running the Airforce recruits through a workout. But 5:30 is still on. And don't forget it's Pay Week. See you alltomorrow.

    Sunday, August 1, 2010

    WOD 080210


    Four Rounds:
    Run 400m
    200 Jumpropes
    25 Lunges

    This WOD is in honor of Kris Jensen who died in a car accident on Aug 2, 2009. This WOD was created by her sister Kim McCain using the exercises that Kris loved to do. Don't forget to share a popsicle with someone after the workout---Kris would have liked that, just make sure that you throw away your sticks!

    WOD 080110

    5 Rounds
    5 Thrusters
    10 Pull Ups
    400m Run