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

Thursday, September 30, 2010

100110


100 Burpees for time.
October Burpee Challenge!
Starting at the beginning of every month we will be starting a Challenge that is open and optional for all MB members. These Challenges will be in addition to your WOD, and you must complete them even on your off days.
For the month of October we (read Chuck) have decided on Burpees. To participate in the Challenge you must complete 100 Burpees every single day for the month of October. You will track this on your own (honor system), track your time to see how you improve.
What if I can't do 100 Burpees? Well give today's WOD a try and see how you do. If 100 Burpees every day seems unmanageable then shoot for a lower rep number. Let everyone know that you are doing the Challenge to hold us and yourself accountable. Good Luck.
Scottie

Wednesday, September 29, 2010

WOD 093010

6 Rounds
10 Pull Ups
20 Sit Ups
30 Air Squats
Run 400m
Congratulations Pam and Roxy for getting your double unders today! You all did fantastic today. I'm going to have some waivers in the gym for those of you who haven't signed one yet. Please sign them as you come in throughout the week and leave them on the table.

Tuesday, September 28, 2010

WOD 092910

21-18-15-12-9-6-3
Double Unders
Kettle Bells
Box Jumps
Knees to Elbows
Reminder to those of you who ordered sweatshirts($50) and t-shirts($20) to bring your money in. Our shirt guy needs his money up front. Also October dues are coming up. I also have a nike ipod that I found on the ground about a month ago. If it belongs to any of you please come and claim it. Fantastic WOD today! See you all in the gym tomorrow. WOD Up, Militants!

Monday, September 27, 2010

WOD 092810

"DT"
5 Rounds
12 Deadlifts
9 Hang Cleans
6 Push Presses
Congratulations for graduating bootcamp Connor! We at The Militia Box are so proud of you. Good luck at your next station. Can't wait to see you when you get home.
I would also like to remind everyone that October dues are coming up. This will get you some gravel in your parking lot so it won't be so dusty in the dry weather and muddy in the wet weather. Also a reminder that shirts have been ordered so those of you who haven't paid are welcome to pay. I used our original guy and not a company so he needs to be paid up front not after. $50 for sweatshirts and $20 for t-shirts.

Sunday, September 26, 2010

WOD 092710


Run 400m
25 Burpees
Run 400m
50 Push Ups
Run 400m
75 Lunges
Run 400m
100 Air Squats
Run 400m
75 Lunges
Run 400m
50 Push Ups
Run 400m
25 Burpees
Run 400m
We on this continent should never forget that men first crossed the Atlantic not to find soil for their ploughs but to secure liberty for their souls...Robert J. McCracken

WOD 092610


4 Rounds
5 Deadlifts
10 Dips
10 Strict Pull Ups
Run 400m

Saturday, September 25, 2010

WOD 092510


Rest Day

Thursday, September 23, 2010

WOD 092410


"Fight Gone Bad"
3 Rounds
1 Minute Each Round

Sumo High Pulls
Push Press
Box Jump
Wall Balls
Row

Ray discovered that box jumps are biblical...by my God i can leap over a wall...Psalm 18:29b
Don't forget everyone that tomorrow is the last day to order sweatshirts(50$) and t-shirts(20$).
Our concrete would make an awesome skating rink so if your kids have skates or roller blades, let them bring them and try our new pad out. See you for the workout! WOD Up Militants!

Wednesday, September 22, 2010

WOD 092310


5 Rounds

10 Chinups
20 Situps
10 Push ups
20 Situps
The photo above is warning shot. D.T. is coming real soon. Dug needs to redeem his DT time. Can't have Chuck win everything.

Tuesday, September 21, 2010

WOD 092210


Run 400 M
25 Dumbell thrusters
Run 400 M
20 DB thrusters
Run 400
15 DB thrusters
Run 400 M

New concrete pad is in but it isn't ready for heavy traffic until Wednesday. Place is growing and it's all thanks to you guys that for whatever reason keep showing up. Thank you guys. So far it's a fun ride. And thanks to all of you that tried to help with that *(^^%%^^* cow. That's what you get out here sometimes.

WOD 092110


Field Day

Sunday, September 19, 2010

WOD 092010


10-9-8-7-6-5-4-3-2-1
Bear Complexes
Dips
Double Unders
When we are no longer able to change a situation we are challenged to change ourselves...Victor Frankl

WOD 091910

The Wicked Tinkers
"Murph"
Run 1 Mile
100 Pull Ups
200 Push Ups
300 Air Squats
Run 1 Mile
Courage is the power to let go of the familiar...Raymond Lindquist

WOD 091810

Swagger
Rest Day
Tinker Day
Swagger Day
Bagpiper Day
Just an all around Great Day!

Thursday, September 16, 2010

WOD 091710

Tabata
Push ups
Air Squats
Situps

That's 20 sec. of work with 10 sec. rest. 8 rounds each exercise.
We will not be having a 6:30 session today. We will be leaving directly after the 5:30 session. I appologize for the inconvenience and hope to destroy you more properly next week. Have a great weekend and good luck to you Dirty Dashers and bagpipe players on Saturday.

Wednesday, September 15, 2010

WOD 091610


3 Rounds
1 minute each

Bounds
Kettlebell
Row
Handstands
Flutterkicks

We are pushing the sweatshirt order out for one more week, so if you would like to order one please do. Also, I have had a lot of you ask if you could pay now. I don't see why not, we will mark your order as paid if you would like to pay for your shirts before they come in. They are $50 for the sweatshirts and $20 for the t-shirts.

Tuesday, September 14, 2010

WOD 091510


3 Rounds
5 Deadlifts
10 Ring Dips
15 Pull Ups
20 Pistols (10 each leg)
Run 400m
Only a couple of days until we put in our sweatshirt($50) and t-shirt($20)order so if you want one please sign up on the white board. Also, if anyone wants to get a t-shirt we have xlarges and womens smalls.

Monday, September 13, 2010

WOD 091410


5 Rounds
5 Dumbell Deadlifts
5 Dumbell Hang Cleans
5 Dumbell Push Presses
5 Dumbell Squats
Increase weight every round
Wait two minutes between each round
Welcome to The Militia Box Nikki, Shawn, Tesha and Scott! You all did fantastic today and I hope you join us again for another crazy day at the Box. Great job Shawn for killing us all in the WOD! We all look forward to a rematch. WOD Up Militants! By the way I would like to wish Joe Happy 21st Birthday. I hope you makes wise choices tonight. I would like to let you know Joe that my present to you was allowing you to be the first person to puke on my gym floor. I know, it's what you always wanted.

Sunday, September 12, 2010

WOD 091310


10 Dumbell Thrusters
20 Burpees
30 Wall Balls
40 Box Jumps
50 Push Ups
60 Double Unders
70 Lunges
80 Sit ups
90 Air Squats
100 Single Jump Ropes

WOD 091210


400 M
50 Pullups
400 M
75 Pushups
400 M
100 Air Squats
400 M
75 Pushups
400 M
50 Pullups
400 M
Come and join in on the beautiful Fall weather at The Militia Box! We are ordering your sweatshirts next week and we have come up with a price of $50. This includes your choice of color, Psalm 144:1 on the back or the pirate saying, Militia Box on the front, zipper or no zipper, size, and any name you choose on the back to define it's yours. Please have your order in on the sign up sheet on the white board and we will order it by Friday. Also, if you want to order a t-shirt there is a choice of t-shirt colors and a sign up sheet for that too. Those will be $20.

Saturday, September 11, 2010

WOD 091110


REST DAY
I would like to remember this day and all the people who suffered and died in the 9/11 attacks. God bless the families and our soldiers fighting for our freedoms. May we all remember that if it weren't for the gifts of God and our soldiers we wouldn't have the freedoms we have today.

Thursday, September 9, 2010

WOD 091010


21-15-9

Turkish getups w/bar
Scotts press w/bar
1 Mile run @ completion

Wednesday, September 8, 2010

WOD 090910


Overhead plate carry down driveway RX 45#
4 Rounds
Row 1 minute
Air Squats
Sit Ups
Burpees
Rower sets the 1 minute clock, no one minute rest.
Fantastic job Erik, you not only lifted the most today but you and Kathy did the most rounds! Ray and Symone...you are both a perfect picture that not only is CrossFit great but that there are no excuses. I'm more than proud of both of you...and all of you! Great Job Militants!!! WOD UP!
I've had to fight like hell and fighting like hell has made me what I am...John Arbuthnot Fisher

Tuesday, September 7, 2010

WOD 090810


20 Minutes
5 Deadlifts
10 Dips
15 Double Unders
For Rounds
We had some awesome carnage in our gym today! Good job Janice and Michelle!
Welcome Jason to The Militia Box. Fantastic Fran time Chuck, you kicked our butts with a Sub 4 Fran. Also, if you would like to semi-custom order a sweatshirt please see me in the gym this week.

Monday, September 6, 2010

WOD 090710


"Fran"
21-15-9
Thrusters
Pull Ups
Field Day was fun for the stragglers that weren't out camping! Hope to see you all after a long and relaxing Labor Day Weekend! Let's kick some Militia butt! Also, I'd like to welcome Michelle and Nathan to the Box and congratulate Scott for killing us all in the WOD!

New Links!

Happy Labor Day! Take a minute and look at the new links we just posted over on the right. Just a brief description on each:

Beyondthewhiteboard.com is an on line site specificially designed for you to log in and keep track of all your WOD's, your PR's, and your lift and run times.

Crossfit Endurance is for those of you that have been coming twice a day we have posted a site that lists some great ideas for runs and rows. If you have any questions make sure to ask.

My personal fav: MobilityWod. That last couple sessions we have been doing some short WODs to work on our mobility. These WODs can be done everyday on top of our normal workout. Why do them? Think of it this way, the more flexible you are, the better range of motion you have, the more you will be able to use all those muscles you have been building. Plus you will feel better and will be less injury prone. Again, if you have questions or areas you need help with let us know. Shoot me an email: Highlander366@gmail.com

Thats all for now!

Sunday, September 5, 2010

WOD 090610


Field Day...You'll see..and you'll have fun too.

I have purchased a money box that will sit on the table by the jump ropes. There will be envelopes by it so if you have cash you can put it in the envelope and write your name on it when you put it in.
We have had so many of you show progression and I'm proud of every single one of you. You all are like family, I hope you know that! So, come tomorrow and kick some butt on the field! Also, please check out "mobilitywod.blogspot.com" for some great stretches given to us by Kelly Starrett owner of San Francisco CrossFit. He's a physical therapist and he knows right where to stretch you. We need more of that.

Saturday, September 4, 2010

Wod 090510


5 rounds
KB swing
Knees to Elbows
Weighted lunge
Handstand

Rest Day

Thursday, September 2, 2010

WOD 090310


"DT"
Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Nice Job Militants! Chuck killed us in his reps per round today but I think Mike has us all beat...he did the WOD twice after doing yesterdays running WOD. Fantastic job Mike!! We want to order Militia Box sweatshirts so if you would like to put an order in please write it on the mini white board and pick what ever color and size you would like it in and we will try to order in a week or so. Also, if you would like to take a CPR class, please sign up in the gym. We don't know the cost yet but we need 15 or 20 people before the class can be scheduled.

Wednesday, September 1, 2010

WOD 090210


"Fight Gone Bad"
3 Rounds
1 minute each round
Box Jumps
Push Press
Row
Sumo High Pulls
Wall Balls

Welcome to The Box Katja, Ine, and Terra...you all did great today. I'm very proud of the turnout since it was a running WOD. You all are doing great in your running. Chuck and Jarod kicked our butts today, great job guys!