Tuesday, January 31, 2012
Monday, January 30, 2012
1 minute each round
Push press 65/45
Jumping Air Squats
It's the beginning of the month. So, for those of you who bought shirts please put your shirt money with your dues money. Shirts should be done in 2 weeks or less. Hopefully in time for the competition work out.
Sunday, January 29, 2012
10 Overhead Squats
15 Chin Ups
4 Wall to Wall Sprints
We just got the potholes grated out of the driveway so please go slow up and down so we can pack it down. Try to drive on the edges. Militants who are in the competition, try to do it today. I want your heaviest deadlift you can do without dropping it at the top, 5 in a row.
Posted by Doug Kern at 8:13 PM
Thursday, January 26, 2012
Wednesday, January 25, 2012
Tuesday, January 24, 2012
Rest for 5-10 Minutes
10 Minutes Stretching Session
Welcome to The Box Ina!
We will be having our annual Valentines Day WOD on Saturday Feb. 11th. Wear pink and red, especially you men. It's a time to dress quite....gay. We will also be doing a mid-stream body fat test with the callipers to see where we are all at. So keep up the good work on eating good and keep your butts in the gym.
Monday, January 23, 2012
Sunday, January 22, 2012
Seven rounds for time of:
225 pound Deadlift, 7 reps
If anyone is interested in ordering a Militant shirt with our logo on the back or our logo on the front with Psalms 144:1 on the back. It will be this week only. The are 20$, you can pick your color and size. If you want kid shirts let me know. This week only. We will order shorts soon.
Posted by Doug Kern at 5:31 PM
Thursday, January 19, 2012
15 minute AMRAP:
1 Rope Climb to 15 Feet
200 Meter Run/Farmer Carry with Dumbbells (35/25, each hand)
5 Hang Squat Cleans (115/75)
15 minute AMRAP:
1 Rope Climb to 15 Feet
200 Meter Run/Farmer Carry with Dumbbells (30/20, each hand)
5 Hang Squat Cleans (95/65)
15 minute AMRAP:
15 Ring Rows
200 Meter Run/Farmer Carry with Dumbbells (25/15, each hand)
5 Hang Squat Cleans (65/45)
We are also meeting on Saturday @ 12:00 if you want to do or redo your WOD. If you have a set of 25# dumbbells please bring them.
Good luck David on your 50K ultra marathon tomorrow. We are all so proud.
Posted by Doug Kern at 10:09 PM
Wednesday, January 18, 2012
Tuesday, January 17, 2012
Monday, January 16, 2012
10 Toes to Bar
Partner #1 will start w/wallballs while partner #2 rests, when partner #1 finishes he/she must touch partner #2 who will do toes to bar while partner #1 rests, when partner #2 finishes he/she must touch partner #1 who will then do kettlebells, and so on. Each partner will actually do the whole WOD only 5 times when they are done.
Welcome to The Box Kimbra and Derek!
Attn Competitors: We are all going to wear our black Militant shirts to the competition. If you don't own one please let me know, we need to order them right away. I need to know what size you wear. If you are going to come and cheer us on please wear any Militia Box shirt you own. If you don't own one and you want to buy one please let me know, we have some left. They are $20 each.
About the rope climbs. Please wear something that will protect your shins. Maybe go buy some compression socks and wear long pants. The rope really tears your shins up.
Also, a lot of chalk and tape is being used but not replenished. If you're going to use the tape please replace it, it can get expensive. Thank you.
Posted by Doug Kern at 9:23 PM
Sunday, January 15, 2012
20 Seconds of work
10 Seconds of rest
Welcome to The Box Mike and welcome back Shelly and Travis!
Attention Militants: For those of you who are doing the competition we are doing things a bit different this week. We have hung two ropes but we have ordered 4 more and we hope to have them up by Saturday. We will also have a lot of visitors from other gyms that don't have ropes so I think we should practice our rope climbs all week long and get ourhang squat cleans down and then we will all gather on Saturday and do the WOD all day long with all the other gyms. Please hold the day aside. It should be fun. More details later in the week.
Posted by Doug Kern at 9:37 PM
Thursday, January 12, 2012
10 Minute Time Cap
Believe in yourself! Have faith in your abilities! Without a humble but reasonable confidence in your own powers you cannot be successful or happy. Norman Vincent Peale
Posted by Doug Kern at 10:37 PM
Wednesday, January 11, 2012
Tuesday, January 10, 2012
200 Hang Cleans between you and your partner.
The bar can not touch the ground. Everytime it does both
partners immediatly drop and do 20 burpees. One partner
must be doing hang cleans while the other partner runs 4 wall
to walls. This equals 200meters.
Hey, prayers are with Lyndsay today for her shoulder and her speedy recovery!
Posted by Doug Kern at 10:25 PM
Monday, January 9, 2012
Posted by Doug Kern at 10:43 PM
Sunday, January 8, 2012
Posted by Doug Kern at 9:01 PM
Thursday, January 5, 2012
Posted by Doug Kern at 9:55 PM
Posted by Doug Kern at 1:20 AM
Tuesday, January 3, 2012
Monday, January 2, 2012
Posted by Doug Kern at 11:04 PM
Sunday, January 1, 2012
10 Push Ups
10 Box Jumps
10 Wall Balls
It was nice to have you back Jarod. Safe trip back.
Come in ready to get your body fat done. Also, I would like everyone who is doing our biggest loser challenge to take a picture of themselves front and side and keep it with them. I will ask you to do it again on St. Paddy's Day so you can see the difference. Do it in a bathing suit. The rules are just this, keep in contact with your team mates, keep each other accountable. If you have any questions about what eating plan to follow I'll try to answer any questions you have.
Posted by Doug Kern at 5:55 PM