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

Sunday, October 31, 2010

WOD 110110

100 Sit Ups
Time your first Hollow Rock
Ring Dips
Box Jumps

Yaaaaa!!!!It's November. No more burpees!!! Congratulations to all our burpee doers who will get a shirt compliments of The Box for doing 3,100 burpees in 31 days...they are Jessica, Jeremy, Ray, Chuck and Tony! Great job Militants! This also means we have a couple of new challenges for the month of November. Our first is that we want you to do 100 sit ups and work yourself up to doing a 3 minute hallow rock. If this means you can only start doing one for 30 seconds, that's fine, try to add 10 seconds a day from there until you get up to 3 minutes a day. This is going to really strenghthen your core. Our other challenge is that you try not to eat processed sugar for one whole month. To get the details of what those kinds of sugars entail please ask me and we'll go over them. I promise you will feel fantastic and you will watch your body change and fat melt away. O.K. See you tomorrow Militants! WOD UP!

Saturday, October 30, 2010

WOD 103110

4 Rounds
20 Dumbbell Snatches
Run 400m
Happy Halloween Militants! What an awesome workout today! You all did fantastic! Just want to give you your monthly reminder that it's monthly dues time. See you all next week and enjoy the newly graveled parking lot. Hopefully it will keep out the mud holes this winter for you.

Happy Halloween(Eve)

OK guys and gals. Today is the Halloween WOD so were expecting to see you all dressed for it. Kids will have games and prizes and well be having food after. We are taking care of the meat so make sure and bring your drinks and if your feelin it a side dish. Hoping the weather holds for us today but if it don't, Thats Crossfit. For those of you that pitched in for the heater we can't thank you enough. There will be a drawing today for a couple of prizes and were gonna have a best dressed competition so do your best.
See you at 1.

Thursday, October 28, 2010

WOD 102910

Run 3 miles
Alright Militants, running is good for you so get your butts to the Box and time your run. It's good for you even if you don't want to do it just like everything else you do in the gym. You are well rounded athletes and I train you like well rounded athletes, that includes running long distances every once in a while so get your butts here tomorrow and see how you do in a 3 mile run. Bring your ear muffs and ipods, cotton gloves and sweatshirts.
Also, please park on our driveway up close to our house. We are having the gravel done tomorrow and don't know exactly when they are going to be there. If you drive all the way up to our house and turn around and park facing down the driveway you won't have to worry about not being able to get out.
One last thing...ITS ALMOST OUR HALLOWEEN WOD!!!PLAN ON COMING AND HAVING A TON OF FUN. BRING SOMETHING FOR YOURSELF TO DRINK AND A SIDE DISH...AND WEAR A COSTUME. It's a 20$ buy in and all money goes toward our new heater. There will be some good prizes in a drawing. Please bring someone new and introduce them to our gym. It's a fun way to introduce the Box and show them how weird we are. See you all tomorrow for the awesome WOD!

Wednesday, October 27, 2010

WOD 102810

5 Rounds
5 Deadlifts
15 Wallballs
25 DoubleUnders
Sorry no pictures lately guys, my computer crashed and my new one is not allowing me to bring some in. Hey, don't forget about our Halloween workout. If you want to bring a friend to watch or even do the workout, please do. All workout buyins will put you in a raffle for some hour and a half massage, a Militia Box sweatshirt and a Militia Box T-shirt. Also, if anyone would like to grab a sweatshirt and or t-shirt and pay for them when November dues come around, please let me know I would be glad to let you. You all are doing fantastic, keep it up, Militants!

Tuesday, October 26, 2010

WOD 102710

4 - 1 minute Rounds
Knees to Elbows
Sit Ups
Box Jumps
You all did fantastic, Militants!! Don't forget about the Halloween WOD, Saturday, 1:00. If you want to stay afterwards bring what you want to drink and a side dish. Dress up and don't worry about the weather, you know we always work around the weather. Also, we have a ton of t-shirts and sweatshirts left for sale. If you would like to grab one and pay for it when you pay for your next dues just let me know.

Monday, October 25, 2010

WOD 102610

Ten Rounds

5 Back Squats (Use your normal Fran Weight)
10 Pull Ups
15 Push Ups (Hands Off Deck)

Sunday, October 24, 2010

WOD 102510

Three rounds

5 Handstand Pushups
10 Chinups
50 Reverse Jumpropes

WOD 102410

100 Ring Dips using the shortest amount of sets you are capable of.

Three Rounds
30 Reverse Wall Balls
50 Double Unders

Saturday, October 23, 2010

WOD 102310

Rest Day
But don't forget your burpees. And don't forget about next Saturday!!!!Halloween workout! It will be fun.

Thursday, October 21, 2010

WOD 102210

100 Overhead Squats
at the top of every minute do 7 Sit Ups
25 Double Unders at the end
Hooahh to all you burpee lovers...great job guys and Jessica (who by the way is the only girl that is actually getting all her burpees done) Great job Jess!

Wednesday, October 20, 2010

WOD 102110

8 Rounds of 20 seconds of work and 10 seconds of rest of...
Jump rope
Jumping Pulls
Count Reps
Hey everyone...don't forget to actually physically sign up for the Halloween Workout. I need a good idea on how many people to account for. I can't wait, it should be a blast! Just a little side note...when the weather gets too cold for your kids to play outside and we need to move them into the playroom, that's where they need to stay. We can't have them in the gym while people are working out, they might get hurt. Thank you everyone for your cooperation.

Tuesday, October 19, 2010

WOD 102010

Run 400m
20 Wallballs
Run 400m
30 Kettlebells
Run 400m
40 Box Jumps
Run 400m
50 Sit Ups
Run 400m
Fantastic group today! You all did great! I see so many improvements in all of you. We had a lot of Aha moments today and I love that. Thank you all for helping me clean up after every workout. I appreciate all the help I get, thank you. I know what you're thinking, you don't want to do any legs. But this will be good for you and it will work all the kinks out, you'll see. See you all tomorrow! And don't forget to sign up for the Halloween workout in the gym, it's going to be a blast and raise money for our much needed heater so we don't freeze this winter. If you would like to contribute to the heater but not do the workout that is always appreciated too. We will all benefit and so will the little ones.

Monday, October 18, 2010

WOD 101910

20 Min
5 Hang Cleans
10 Push Ups
15 Knees to Elbows
Count Rounds
Don't forget about signing up for the Halloween workout. There will be a raffle for the prizes, one being an hour and a half massage. It's a $20 buy in for anyone who is doing the workout and we will be dressing up. Bring your kids and let them dress up as well. Bring your own drinks and a side dish to share and we will provide some hotdogs and sausages and have some fun with the kids. All the money for the workout will be going towards getting a much needed heater for our gym. If you would like to sign up the envelope is in the gym as soon as you walk in the door. Bring a friend, it will be a blast.

Sunday, October 17, 2010

WOD 101810

Run 800m
5 Rounds
10 AirSquats
10 Jumping Air Squats
10 Lunges
10 Jumping Air Lunges
5 Strict Pull Ups

Rest 3 Minutes

5 Rounds
15 AirSquats
15 Jumping Air Squats
15 Lunges
15 Jumping Lunges
7 Strict Pull Ups

Farmer Carry 400m
Date: Saturday October 30th
Time: 1:00
Cost: $20 buy in
Cause: Heater for the gym
There will be a raffle after the workout and prizes given out. PLEASE dress up and bring friends. The more money we make the better the heater. Trust me, we are going to need it way too soon. Bring your kids and dress them up. We will play some Halloween games afterwards and cook up some hotdogs and sausages. Please bring what you want to drink and a side dish of your choice. It will be fun...what am I's always fun around The Militia Box! Sign up sheet will be on the board with an envelope underneith for the money!!! Happy October!

Saturday, October 16, 2010

WOD 101710

Militia Poker
And just a heads up. We are planning on a Halloween Workout to be done on the 30th. We'll have the details ironed out this week but the date is solid. It will be a fundraiser event for the heater(God knows we need it) with prizes and food so start prepping the costumes.

WOD 101610

Rest Day

Thursday, October 14, 2010

WOD 101510

For 15 Minutes
10 Air Squats
10 Sit Ups
10 Push ups
10 Burpees
Count your rounds. To maintain optimum flow, after last air squat sit for your sit ups, roll over for your push ups and bound up for your burpees and go right back into your air squats.
Don't forget we will be gone tomorrow but not until later in the day. Please come and do the workout, I might be there for a little while and Chuck will definately be working out at 1:30 so come workout then.

Wednesday, October 13, 2010

WOD 101410

4 Rounds
10 Thrusters #135
15 Pull Ups
82 Double Unders
Happy Birthday Chuck! This looks like a fun one. Hey, the shirts are in and I got a lot of extras if you would like to buy any. $20 for t-shirts and $50 for sweatshirts. Those of you who ordered one come and get em'!

Tuesday, October 12, 2010

WOD 101310

8 Rounds
Jog 200m
Sprint 200m
Rest 1 minute
Hope you had a great birthday Jeremy...see the top picture...your mamma is reminded once again of the pain she endured just 34 years ago today. Feel the love, Militants! Your a great man Jeremy Mauk! By the skipping the WOD just because it's a running day, Militants! It's good for you and you all will be surprised at how great of runners you all are.

Monday, October 11, 2010

WOD 101210

4 Rounds
19 Push Ups
19 Sit Ups
19 Kettle Bells
19 Box Jumps
Sweatshirts and t-shirts should be done guys! I will try to pick them up tomorrow and hand them out to you. Happy Birthday Jeremy!

Sunday, October 10, 2010

WOD 101110

1 Minute Handstand
Run 400m
Turkish Get Ups
Double Unders
Push Ups
You are all showing tons of improvements. Just to let you all know, we will not be here on Friday, we will be out of town. I will try to remind you all every day on the blog so that you all know. See you tomorrow, this should be a fun one.

Saturday, October 9, 2010

WOD 101010

Once a Minute for 30 minutes
5 Pull Ups
10 Push Ups
15 Air Squats

WOD 100910

Rest Day

"A strict observance of the written laws is doubtless one of the high duties of a good citizen, but it is not the highest. The laws of necessity, of self preservation, of saving our country when in danger, are of higher obligation. To lose our country by a scrupulous adherence to written law would be to lose the law itself, with life, liberty, property, and all those who are enjoying them with us, thus absurdly sacrificing the end to the means."...Thomas Jefferson 1810
And don't forget your 100 burpees...

Thursday, October 7, 2010

WOD 100810

Knees to Elbows
Fantastic job today Symone for jump roping for one full minute. That was awesome! Also Jeremy...thank you for what you did. You guys are great!

WOD 100710

3 Rounds
1 Minute Each Round
Sit Ups
Pull Ups
Push Ups
Jump Ropes
Welcome to The Box Vinnie and PJ. You guys did fantastic. It was a rough one today but you all did really well! WOD Up Militants! And don't forget...the more you sweat in peace the less you bleed in prepared for everything life has to throw at you. And for any other reason we will at least keep you out of the nursing home.

Tuesday, October 5, 2010

WOD 100610

100 Power Cleans
3 burpees at the top of every minute
Finish your 100 burpees (subtract the ones you did during the WOD)
at the end of your 100 Power Cleans
Great job Bob for getting your double unders!!!! And Chuck and win again.
Fantastic week so far Militants! But don't forget...
Pain is nothing compared to what it feels like to quit...Author Unknown

Monday, October 4, 2010

WOD 100510

Run 400m
30 Handstand Push Ups
40 Box Jumps
50 Wallballs
60 Double Unders
70 Sit Ups
Run 400m
Most of you have paid but just a little reminder that it's the first of the month. You all are doing awesome with your burpees. Hang in there and don't quit. Welcome back Steph and welcome Ricardo. I's all worth it!

Sunday, October 3, 2010

WOD 100410

3 Rounds
25 Cartwheels
20 Pistols (10 each leg)
1 minute hollow rock (please see mobility WOD #40 for example)
Welcome to the gym Tony, Darla and Renee! It was an extremely intense WOD today so we are going to take it easy on you today....Don't forget your 100 burpees and log it on comments. I love to see that you are doing them.

Saturday, October 2, 2010

WOD 100310

3 Rounds
Run 400m
21 Kettlebells
12 Pull ups

"Helen on Steroids"
Run 1200m
63 Kettlebells
36 Pull Ups
Run 800m
42 Kettlebells
24 Pull Ups
Run 400m
21 Kettlebells
12 Pull Ups
Not everyone will do the second workout obviously, but those of you who are doing know who you are...WOD Up Militants! I would just like to say how proud I am of those of you who are doing the October burpee challenge! You are all awesome!

WOD 100210

Rest Day