Wednesday

For time:

50 Back Extensions
50 Sit-ups
40 Back Extensions
40 Sit-ups
30 Back Extensions
30 Sit-ups
20 Back Extensions
20 Sit-ups
10 Back Extensions
10 Sit-ups

Post time to comments.

If a glute-ham developer is not available, do the sit-ups on the ground and substitute good mornings for the back extensions.

The ultimate measure of a man is not where he stands in moments of comfort, but where he stands at times of challenge and controversy."
Martin Luther King, Jr.

Monday

This workout was taken from the Navy Seals:

pull ups regular grip

5 sets of 2,4,6,8,10

pull ups reverse grip

5 sets of 2,4,6,8,10

pull ups close grip

5 sets of 2,4,6,8,10

pull ups wide grip

5 sets of 2,4,6,8,10

pull ups holding a towel

5 sets of 2,4,6,8,10

Then on to.....

10 sit ups

10 push ups

10 atomic sit ups

10 diamond push ups

10 levers

10 wide grip push ups

The push up/sit up combo is to be repeated nonstop anywhere from 5-20 times.  On a side note, if you do 20 sets that will equal 300 push ups and 300 sit ups.  This is not for the faint of heart.

Have fun!

Sunday

Overhead squat 3-3-3-3-3-3-3 reps

Post loads to comments.

Saturday

Rest Day

Enlarge image

Alberta Ski Team

Taken from CrossFit.com

Friday

"Elizabeth"
21-15-9 reps of:
Clean 135 pounds
Ring dips or substitute with weighted dips

Post time to comments.

Thursday

Five rounds for time of:
Row 500 meters
45 pound Thrusters, 30 reps

Post time to comments.

If you don't have access to a rower, substitute a 400 meter run each round or ride a stationary bike for 90 seconds.

Wednesday

3 rounds for time 21-15-9 of

Dips (unassisted)

weighted push-ups (medium band across shoulders)

knees to elbows

TT: 6:38

Had more energy and ran 1.5 miles. in 13:06.  Almost a 2 minute drop in time from the last run 17 days ago.

The idea of the weighted push-up came from me thumbing through my perform better catalog.  In doing so I came across this. There is a big differnece in doing them this way.  I may buy this to use for my training of myself and athletes. 

Monday

"Angie"

100 pull-ups

100 push-ups

100 sit-ups

100 BW Squats

All for time.  Complete each 100 set anyway it takes.  Make notes and improve next time.

I realize this is a repeater from a couple of days ago, but I gave Mike the option of doing 50's or 100's.

Needless to say, he chose the 100 option......saaaweeeeeeeeeet!!!

TT 27:27

Sunday

Rest Day

Policeman's Prayer

As I perform my duties
And do my very best
To keep my fellowman from harm
And put their mind to rest.

Use my skills and judgment
To help and honor mankind
Please keep me safe from danger
God's face I'll always find.

I give my life to my work
Some people don't understand
As I face danger and fear each day
I help my fellowman.

I stand ready at each and every call
Not looking for glory each day
Yet putting my life on the line
And paving a safer way.

So when you see a policeman
Ask God to watch him from above
For he is out there protecting you
He needs your support and your love.

This is dedicated to a fallen hero.  Go http://southbendpolice.com/sev/ for a special dedication to someone that went home way too soon!

Saturday

Today's WOD was literally a spur of the moment:

50 reps burpees/cleans/push press

all one movement for time