Thursday, August 30, 2012
Wednesday, August 29, 2012
Tuesday, August 28, 2012
We have a couple theories in what would give the best PR. So, if you are bold enough to play around with your PR numbers you can try one of two ways.
wait 2 minutes
wait 2 minutes
wait 2 minutes
This theory creates muscle memory in your PR's.
Your choice, it's worth a try
Posted by Doug Kern at 10:18 PM
Monday, August 27, 2012
25 Walking Lunges
20 Pull Ups
50 Box Jumps 20"
20 Double Unders
25 Ring Dips
20 Knees to Elbows
30 Kettlebells 2 pood
30 Sit Ups
20 Hang Squat Cleans 35lb Dumbbell
25 Back Ext
30 Wallballs 20#
3 Rope Climbs
Bring your long socks!!!
Welcome to The Box Duane, Makayla, Miranda and Josh!!!!
Quote: The Bible is one of the greatest blessings bestowed by God on the children of men. It has God for its author; salvation for its end; and truth without any mixture for its matter. It is all pure...John Locke
Sunday, August 26, 2012
Thursday, August 23, 2012
15 Min AMRAP
5 Pull Ups
10 Lunges to bar
5 Power Cleans at 65% PR
10 Lunges back to pull ups
Great run today in the Boise foothills. great job Militants! I'll get some pictures on the blog of our adventure.
Wednesday, August 22, 2012
Handstand Push Ups
If you would like to take a trail run with us in Boise be at The Box before 5:30, we leave promptly at 5:30. Follow us in your cars so you can decide to go home afterward or join us for a bite to eat afterwards, Boise is hopping on Thursday nights.
We will still have our normal 5:30 and 6:30 classes if you don't want to come run.
Posted by Doug Kern at 10:17 PM
Tuesday, August 21, 2012
5 Deadlifts @ 80% PR
We are going to skip the PR's this week. I need two more squats and I think our legs are a bit trashed. So, we will PR next week.
Thanks to you who bought the chalk, I appreciate it.
Don't forget we are going to Boise Thursday evening to run in the foothills...just for the fun of it. Meet here at the gym before 5:30, we leave at 5:30 and we will follow each other to the trail head.
Also...There will not be a trainer at the 1:30 on Wednesday.
Quote: The greatest day in your life and mine is when we take total responsibility for our attitudes. That's the day we truly grow up...John C. Maxwell
Posted by Doug Kern at 10:31 PM
Monday, August 20, 2012
14 Rounds (7 each person)
Partner A 10 Wallballs
Partner B 10 Kettlebells
Partner A 10 Box Jumps
Partner B 1 Rope Climb
Partner A Run 200m
Partner can't work while the other is working. After Partner A is done with 200m run, Partner B starts on Wallballs.
Don't forget long socks for the rope climbs.
Quote:Sir,my concern is not whether God is on our side,my greatest concern is to be on God's side, for God is always right...Abraham Lincoln
Sunday, August 19, 2012
Thursday, August 16, 2012
Wednesday, August 15, 2012
For those of you who are coming on the rafting trip we need to meet in Banks at 10:00 a.m. on Saturday morning. Try to be there a bit early and if you don't know how to get there, please ask me. Bring a lunch sealed in a ziplock and something to drink.
Posted by Doug Kern at 10:09 PM
Tuesday, August 14, 2012
Sumo Deadlift High Pull 95/65
Change of plans on the run to celebration park. We are going to run the Boise foothills instead. Please come join us, it will be awesome. Meet at the gym at 5:30, August 23rd and we will all leave from there. If you would like please plan on staying in Boise afterwards for a beer and a bite to eat.
Posted by Doug Kern at 9:25 PM
Monday, August 13, 2012
50 Box Jumps
50 Double Unders
15 Handstand Push Ups
30 Box Jumps
30 Double Unders
10 Handstand Push Ups
15 box Jumps
15 Double Unders
5 Handstand Push Ups
Next Thursday, August 23, meet at The Militia Box for a trail run at celebration park. It will be a short one so that we can all get the feel of it but I guarentee it will be a blast. Meet at The Box at 5:30 on Thursday August 23, and we will car pool. I guarentee a good time.
Quote: In order to succeed, your desire for success should be greater than your fear of failure...Bill Cosby
Posted by Doug Kern at 8:19 PM
Sunday, August 12, 2012
Thursday, August 9, 2012
Run 1 Mile
5 Rope Climbs
10 Muscle Ups
30 Overhead Walking Lunges 45/25#
Last day to sign up for the raft trip!
Quote: In order to succeed you must fail, so that you know what not to do the next time...Anthony J. D'Angelo
Posted by Doug Kern at 10:26 PM
Wednesday, August 8, 2012
50 Box Jumps 24" Box
50 Jumping Pull Ups
50 Kettlebells 1 pood
50 Walking Lunges
50 Knees to Elbows
50 Push Press 45 lbs
50 Back Ext.
50 Wall Ball shots 20#
50 Double Unders
2 More days to sign up for the rafting trip on August 18th.
Quote: Failure is success if you learn from it...Malcom Forbes
Posted by Doug Kern at 10:30 PM
Tuesday, August 7, 2012
Power Clean/Hang Clean PR's
Congratulations Gabi and Ryan! They are going to have a baby.
Nice job on our snatches and OH squats today. We got some PR's. Great work.
You have til this Friday to sign up for the raft trip. We need to know how many boats we're taking.
Quote:I honestly think it's better to be a failure at something you love then a success at something you hate...George Burns
Posted by Doug Kern at 9:13 PM
Monday, August 6, 2012
1 Power Snatch
followed by 5 overhead squats
start light and add weight
Fantastic lifts today Militants!!!
Raft trip in 12 days. Please sign up by Friday.
Quote: Always bear in mind that your resolution to succeed is more important than any other...Abraham Lincoln
Posted by Doug Kern at 9:06 PM
Sunday, August 5, 2012
20 Jumping Air Squats
30 Push Ups
We need absolutes by this Friday on who is going on the raft trip on August 18th. The cost is $50 and all proceeds go towards equipment in the gym....and we get to all hang out on the river. We have to know how many boats we are taking and how many guides we need. Pack a lunch and join The Militia Box on the river.
Also, for those of you who haven't got your dues in please do. Also, if you haven't purchased a book, they are in the box on the table. Shirts are 1 for $20 and 2 for $30, buy one get one half price.
We are too late to put together a team for The Dirty Dash. It is completely sold out...sorry guys, maybe next year.
Quote: A successful man is someone who can lay a firm foundation from bricks others have thrown at him...David Brinkley
Posted by Doug Kern at 9:55 PM
Thursday, August 2, 2012
1 Minute Each Round
Welcome to The Box Adam, Josh and Ben!!! Good luck at college Maren. Fantastic pullups today Megan, Maren, Adam, Nicole, Kim and Dallas.
Let me know of your interest in the Dirty Dash. We are going to put together a team this year.
Anyone interested in a full bred, non papered German Shepard puppy, they will be ready in two Saturdays. Please let me know if you are interested or know of anyone who is.
Quote: You need to overcome the tug of people against you as you reach for high goals...George S. Patton
Wednesday, August 1, 2012
12 Pull Ups
Congratulations Tony for your 525# Deadlift and Peggy for your 275# Deadlift...You two lifted the most in the gym!!! We are all so proud of you.
Don't forget about our rafting trip on August 18th. Please sign up. It's a fundraiser for your gym, and it will be a blast!
Quote: What you get by achieving your goals is not as important as what you become by achieving your goals...Henry David Thoreau