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

Tuesday, November 30, 2010

WOD 120110

6 Rounds
2 Minute Farmer Carry (heavy)
12 Push Presses
12 Box Jumps
12 Sumo High Pulls

Can you believe it's December already! Challenge for the month...100 Airsquats everyday. I also wanted to add a food challenge, but I didn't want to take the joy of eating out of December but I would like to add a bit of health to it. Challenge yourself to drink 32oz to 64oz of water every day. This is going to prepare you for our challenge in January which I want you to think about. We will be doing a biggest loser challenge starting January 1st and going until Valentines Day. It will be a team challenge so seek out your team now. This will keep you all accountable and encouraged. We will weigh you and calliper you (Tony, I need your callipers) on Jan 1st. Then before the V-Day WOD we will do it again and then you and your team will do the workout together. We will do a buy in of $20 a person if you want to be in the challenge and it will go in the winners pool. Which ever team lost the most weight by percentage wins. I will put team sign ups on the board and you can choose what team you want to be on. So enjoy December because it's strict eating in January.

Also, don't forget, it's pay week. See you all tomorrow.

Monday, November 29, 2010

WOD 113010


"Tabata"
8 rounds
20 seconds on 10 seconds off

Row
Air Squats
Push Ups
Sit Ups
Burpees

Just a little reminder that it is pay week for everyone. I would also like to tell you about some gift certificates we are making up for the gym. They will be good for anytime but I thought they would be a really good stocking stuffer and a chance to get someone you know and want in the gym to come. I would also like to tell everyone about Tony Lopez's fight on December 9th at the Qwest Arena. You may purchase tickets from him for $20. Please let me know if you are interested so he can get you the tickets. You guys did great today! WOD UP, MILITANTS!

Sunday, November 28, 2010

WOD 112910

5 Deadlifts
10 Pistols (each leg)
15 Pull Ups
20 Double Unders
November is almost over and December is just around the corner. We will be ending our situps and starting our 100 airsquats a day. You all have been doing fantastic! Hope you all had a great Thanksgiving and look forward to seeing you work off those pies and cookies.

Saturday, November 27, 2010

WOD 112810


"Elizabeth"

21-15-9
Cleans
Ring dips

This is for the most of us that didn't get into the gym on Saturday.
Plus it was Chucks request and I'm sure he's gonna do his best to beat Erik.

WOD 112710


First off if there's any BSU haters I don't wanna hear it. And I gotta say if Peterson would send me his defensive line they'd be doin burpees till "I" got tired. But anyways. Back to the WOD.
This is set up for the 1:30 crowd with Chuck but like any other day you are welcome to show up at any time. 1:30 Crowds been getting pretty busy so enjoy.

"Elizabeth"
21-15-9
Cleans
Ring dips

Thursday, November 25, 2010

WOD 112610

7 Rounds
5 Handstand Push Ups
10 Deadlifts (185#)
10 Chest to bar pullups
20 Doubleunders
There will be a 1:30 WOD if you would like to work off some of that turkey. Hope you all had a great Thanksgiving!

Thanksgiving "The Real Story"


The Geroge Washington 1789 Thanksgiving proclamation.
Whereas it is the duty of all Nations to acknowledge the providence of Almighty God, to obey His will, to be grateful for His benefits, and humbly to implore His protection and favor--and whereas both Houses of Congress have by their joint Committee requested me "to recommend to the People of the United States a day of public thanksgiving and prayer to be observed by acknowledging with grateful hearts the many signal favors of Almighty God especially by affording them an opportunity peaceably to establish a form of government for their safety and happiness."

Now therefore I do recommend and assign Thursday the 26th of November next to be devoted by the People of these States to the service of that great and glorious Being, who is the beneficent Author of all the good that was, that is, or that will be -- That we may then all unite in rendering unto Him our sincere and humble thanks -- for His kind care and protection of the People of this Country previous to their becoming a Nation -- for the signal and manifold mercies and the favorable interpostions of His Providence which we experienced in the tranquility, union, and plenty, which we have since enjoyed -- for the peaceable and rational manner, in which we have been enabled to establish constitutions of government for our safety and happiness, and particularly the national One now lately instituted -- for the civil and religious liberty with which we are blessed: and the means we have of acquiring and diffusing useful knowledge; and in general for all the great and various favors which He hath been pleased to confer upon us.

And also that we may then unite in most humbly offering our prayers and supplications to the great Lord and Ruler of nations and beseech Him to pardon our national and other transgressions -- to enable us all, whether in public or private stations, to perform our several and relative duties properly and punctually -- to render our national government a blessing to all the people, by constantly being a Government of wise, just, and constitutional laws, discreetly and faithfully executed and obeyed -- to protect and guide all Sovereigns and Nations (especially such as have shewn kindness onto us) and to bless them with good government peace and concord -- To promote the knowledge and practice of true religion and virtue, and the encrease of science among them and us -- and generally to grant unto all Mankind such a degree of temporal prosperity as He alone knows to be best.

Given under my hand at the City of New York the third day of October in the year of our Lord 1789.

George Washington