Tuesday, July 31, 2012
Deadlift PR (Personal Record)
It's the beginning of the month. Please get your dues in.
Quote: Determine never to be idle. No person will have occasion to complain of the want of time who never loses any. It is wonderful how much is to be done if we are always doing...Thomas Jefferson
Posted by Doug Kern at 10:34 PM
Monday, July 30, 2012
Knees to Elbows
If anyone has any flags they would like to donate or get for The Box, please do. Your nationality, state, or favorite sports team we welcome to hang up in the gym.
Please get your dues in, it's that time of the month again.
Quote: You are never to old to set another goal or dream a new dream...C.S. Lewis
Sunday, July 29, 2012
21 Push Presses
42 Sit Ups
63 Double Unders
15 Push Presses
30 Sit Ups
45 Double Unders
9 Push Presses
18 Sit Ups
27 Double Unders
For those of you who PR'ed on Thursday go 65% of your PR(Personal Record) on your Push Press. Also, a heads up on a change in programming. Every Wednesday is PR day. What ever we PR will be in the WOD the next monday so that you will be able to workout at 65% or 80% of your PR. Once we get through PR'ing all of our lifts we will start over and see our progressions throughout the year.
It's getting to be the beginning of the month, please get your dues in. Thank you.
Quote: What you do today can improve all your tomorrows...Ralph Marston
Verse: For therein is the righteousness of God revealed from faith to faith; as it is written, The just shall live by faith...Romans 1:17
Posted by Doug Kern at 10:03 PM
Thursday, July 26, 2012
Wednesday, July 25, 2012
Shoulder Press PR
Push Press PR
Push Jerk PR
The squat racks are in and ready to load some heavy weight on. Let's get some PR's on those clean white boards of ours.
Quote: The will to win, the desire to succeed, the urge to reach your full potential...these are the keys that will unlock the door to personal excellence...Author Unknown
Posted by Doug Kern at 10:33 PM
Tuesday, July 24, 2012
7 Squat Cleans #185/120
8 Burpee Box Jumps 36" box
Canadian Forces Sergeant Prescott Shipway, 36, of Esterhazy, Saskatchewan, Canada, assigned to the 2nd Battalion, Princess Patricia's Canadian Light Infantry, based in Shilo, Manitoba, Canada, was killed on September 7, 2008 by a roadside bomb in Kandahar province, Afghanistan.
We at The Militia Box will always remember our troops who have fought and died. We sweat for the blood they shed for our freedom. We should thank God every day that we have the abilities to go through the pains of squat cleans, burpees and box jumps.HOOAHH!!!
Quote: The wise does at once what the fool does at last...Baltasar Gracian
Posted by Doug Kern at 10:25 PM
Monday, July 23, 2012
Sunday, July 22, 2012
100 yard sprint (from gym door to beginning of cedar fence and back)
@ the top of the minute for 15 minutes
For those of you who don't own a WOD book, grab one by the white board, write your name on the board and pay later. Start logging in your PR's and progressions.
Don't forget to sign up for the raft trip in August. $50 a person. All the proceeds go towards our equipment in the gym.
Posted by Doug Kern at 5:49 PM
Thursday, July 19, 2012
Wednesday, July 18, 2012
5 Rope Climb
45 Sit Ups
16 Tire Flips
20 Box Jumps
13 Knees to Elbows
58 Overhead Lunges with plate (45/25)
Great Job Tony for your 3:16 PR on Diane!
One way to keep momentum going is to set constantly greater goals...Michael Korda
Posted by Doug Kern at 11:23 PM
Tuesday, July 17, 2012
Handstand Push Ups
Great job on your PR for your snatch and overhead squat Ryan!!
Our WOD books are in. I would encourage everyone to get one. You can record your workouts and lifts and monitor your progressions made throughout your workout career. You won't have to try to remember what you lifted because you will have recorded it. Grab one, write your name on the board and you can pay with your August dues.
If you don't design you own life plan, chances are you will fall into someone elses plan. And guess what they have planned for you? Not much....Jim Rohn
She girdeth her loins with strength, she strengtheneth her arms...Proverbs 31:17
Posted by Doug Kern at 11:32 PM
Monday, July 16, 2012
Increase # every round
I don't believe you have to be better than everybody else. I believe you have to be better than you ever thought you could be...Ken Venturi
Lo now, his strength is in his loins, and the force is in the naval of his belly...Job 40:16
Posted by Doug Kern at 11:31 PM
Sunday, July 15, 2012
Run 1 mile
100 Pull Ups
200 Push ups
300 Air Squats
Run 1 mile
Welcome to The Box Sage!!!
Congratulations Chad in getting your muscle ups!!!
Determine never to be idle. No person will have occasion to complain of the want of time who never loses any, It is wonderful how much may be done if we are always doing...Thomas Jefferson
It is God that girdeth me with strenth, and maketh my way perfect...Psalm 18:32
Posted by Doug Kern at 10:48 PM
Friday, July 13, 2012
Wednesday, July 11, 2012
Progressive clean and jerks
100 Double Under cash out
Congratulations Shawn on your wedding!!! We are all so happy that you found your true love. May you both live happily ever after.
Always continue to climb. It is possible for you to do whateer you choose, if you first get to know who you are and are willing to work with a power that is greater than ourselves to do it...Ella Wheeler Wilcox
Posted by Doug Kern at 11:54 PM
Tuesday, July 10, 2012
Monday, July 9, 2012
50 Back Squats (135/95)
40 Push Ups
30 Shoulder to Overhead (135/95)
50 Front Squats (85/65)
40 Push Ups
30 Shoulder to Overhead (85/65)
50 Overhead Squats (65/45)
40 Push Ups
30 Shoulder to Overhead (65/45)
Welcome to The Box Taylor!!!
For those of you who haven't gotten their dues in please do so, Thank you.
Posted by Doug Kern at 10:57 PM
Sunday, July 8, 2012
40 Wall ball shots, 20 pound ball
30 Wall ball shots, 20 pound ball
20 Wall ball shots, 20 pound ball
10 Wall ball shots, 20 pound ball
Congratulations Erik for completeing the level 1 cert again!
Posted by Doug Kern at 9:39 PM