"Russian Eva"...

5 Rounds for time:

Run 800 meter run

30 Russian KB swings (70)

•30 Pull ups

52:09

Last time - 49:57 Rx - 6/27/11

* Did it solo in the garage: ten hill runs with the last half at a 10% incline. 

I need a nap and a burrito!

Blood Work...

I recently had my blood work done and was very happy with the results. A few months shy of my 48th birthday and I am medically in the best shape of my life!

Arms - Tri Sets...

3 sets

Biceps

1A - Preacher Curls - 6 reps - 85lbs

1B - Barbell Curl - 12 reps @ 85lbs

1C - Cable Rope Curl - 25 reps @ 85lbs

Triceps

2A - Dips - 6 reps @ 70lbs

2B - EZ Bar Tri Ext - 12 reps @ 80lbs

2C - Cable Rope Press-down @ 90lbs

Russian Swings...

32kg bell (70lbs)  - 150 reps 

Russian Swings - 24kg bell - 20 sets of 10 - 200 reps

I did timed two-handed swings with the 24 kg bell (53lbs). I did sets of 10 with approximately 15 second rest between sets . I did 29sets of 9 minutes and 45 seconds.

#everyonehastenspareminutes

''Riley''...

For time:

Run 1.5 miles
150 burpees
Run 1.5 miles

48:13 Rx

RIP SFC Stephens

Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire. Stephens is survived by his wife, Tiffany; three children, Austin, Morgan and Rylee Ann; parents, Michael and Joann; brother Ken; and a number of family members.

Shoulders/Traps - 100 Rep Pyramids...

1-2-3-4-5-6-7-8-9-10- 9-8-7-6-5-4-3-2-1 - 100 reps 

Bent-Over Lateral Raise - 20lbs

Dumbbell Shrugs - 85lbs

Cash Out: Face Pulls - 5x10 - 85lbs

Chest/Back Tri Sets...

Chest

1A - Incline BP - 6 reps @ 170lbs

1B - Incline BP Machine - 12 reps @ 170lbs

1C - Pec Fly - 25 reps @ 85lbs

Back

2A - Dumbbell Row - 6 reps @ 85lbs

2B - Barbell Hang High Pull - 12 reps @ 100lbs

3B - Cable Row - 25 reps @ 125lbs

Arms - Tri Sets...

3 sets

Biceps

1A - Preacher Curls - 6 reps - 80lbs

1B - Barbell Curl - 12 reps @ 80lbs

1C - Cable Rope Curl - 25 reps @ 80lbs

Triceps

2A - Dips - 6 reps @ 70lbs

2B - EZ Bar Tri Ext - 12 reps @ 70lbs

2C - Cable Rope Press-down @ 85lbs

Cash Out:

EZ Bar Close Grip BP - 5x12 @ 80lbs

300 Russian Swings...

I did timed two-handed swings with the 16kg bell (35lbs). I did sets of 10 with approximately 15 second rest between sets . I did 30 sets of 10 in 14 minutes and 45 seconds.

Russian Swings - 16kg bell - 30 sets of 10 - 300 reps 

Shoulder Pyramids...

1-2-3-4-5-6-7-8-7-6-5-4-3-2-1 - 64 reps

Strict Press - 95lbs 

KB Upright Row - 53lbs

"Gallant"...

For time:

Run 1 mile with a 20 pound medicine ball
60 Burpee pull-ups* 
Run 800 meters with a 20 pound medicine ball
30 Burpee pull-ups
Run 400 meters with a 20 pound medicine ball
15 Burpee pull-ups 

* Pull Up Bar 12 inches above outstretched hand

47:01 Rx 

RIO Petty Office Gallant 

US. Navy Petty Officer Second Class Taylor Gallant, 22, of Winchester, Kentucky, assigned to the Explosive Ordnance Disposal Mobile Unit 12, based in Joint Expeditionary Base Little Creek in Virginia Beach, Virginia, died on January 26, 2012, while conducting diving operations off the North Carolina coast in the Atlantic Ocean. He is survived by his son Ethan, brother Kyle, mother Elizabeth, and father Joseph.

"Incline Bench Bar Muscle-Up Lynne"...

5 Rounds For Max Reps:

Incline Bench Press (135)

Bar Muscle Ups

BP - 12-12-12-12-12 - 60 reps 

MU - 6-5-5-6-5 - 27 reps 

*rest as needed between sets and movements. Post reps for both exercises in all rounds.

Cash Out: 

Barbell High Pull - 3x8 @ 105lbs

Plyometric Push Up - 3x8

Arms - 100 Rep Pyramids...

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1

Smith Machine Close Grip BP - 165lbs

Preacher Curls - 75lbs

Cash Out:

Diamond Push Ups - 3x10

EZ Bar Curls - 3x10 - 50lbs

Deadlift 100 Rep Pyramid...

275lbs: 1-2-3-4-5-6-7-8-9-10

185lbs: 9-8-7-6-5-4-3-2-1

''RJ"...

Five rounds for time of:

Run 800 meters

15 ft Rope Climb, 5 ascents (13 ft rope)

50 Push-ups

43:51 (PR of 4:52)

RIP Officer/Sgt. Major Cottle 

Veteran LAPD officer and United States Marine Corps Reservist Sergeant Major Robert J Cottle, 45, was killed by an improvised explosive device while on patrol in Southern Afghanistan on Wednesday, March 24, 2010. RJ joined the Marines at age 18, and the LAPD in 1990. His various LAPD assignments included Hollywood Vice, Southeast Area, LAPD Dive Team and, most recently, SWAT. He is survived by his wife Emily and 9 month old daughter Kaila. The LAPD established a trust fund for them.

Shoulders/Traps - 100 Rep Pyramids...

1-2-3-4-5-6-7-8-9-10- 9-8-7-6-5-4-3-2-1

Bent-Over Lateral Raise - 20lbs

Upright Row - 50lb Kettlebell 

Cash Out: Face Pulls - 5x10 - 80lbs

Chest/Back Tri Sets...

Chest

1A - Incline BP - 6 reps @ 185x1/165x2

1B - Incline BP Machine - 12 reps @ 165lbs

1C - Pec Fly - 25 reps @ 80lbs

Back

2A - Dumbbell Row - 6 reps @ 80lbs

2B - Barbell Hang High Pull - 12 reps @ 95lbs

3B - Cable Row - 25 reps @ 105lbs x 1/Pull Down - 25 reps @ 75lbs x2 

Cash Out:

Plyometric Push Up - 5x10 - 50 reps 

Arms - Tri Sets...

3 sets

Biceps

1A - Chin Up - 6 reps @ 35lbs

1B - Barbell Curl - 12 reps @ 75lbs

1C - Cable Rope Curl - 25 reps @ 75lbs 

Triceps

2A - Dips - 6 reps @ 70lbs

2B - EZ Bar Tri Ext - 12 reps @ 70lbs

2C - Cable Rope Press-down @ 80lbs

Cash Out:

EZ Bar Close Grip BP - 5x12 @ 70lbs

Legs - 150 Step Ups...

My legs are still smoked from Murph but I wanted to work them and get the blood flowing. I did 150 step ups onto a 20 inch bench. 

“MURPH - 20# Vest"...

•1 Mile Run

•100 pull ups

•200 Push ups

•300 Squats

•1 mile run

67:31 - 20lb vest. Long and slow. 

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. 

RIP Lt. Michael P. Murph 

This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Shoulders/Traps Tri Sets...

Shoulders

1A - Military Press - 6 reps @ 115lbs

1B - Bent Over Raise - 12 reps @ 30lbs

1C - Machine Seated Press - 25 reps @ 65lbs

Traps 

2A - Overhead Shrugs - 6 reps @ 120lbs

2B - KB Upright Row - 12 Reps @ 70lbs

2C - Dumbbell Shrugs - 25 reps @ 60lbs

Cash Out:

Face Pull 90x8, 100x8, 110x8, 100x8, 90x8

"31 Heroes"...

• As Many Reps as Possible (AMRAP) in 31 minutes
• With a Partner
• 8 Thrusters (155/105 lbs)
• 6 Rope Climbs (15 ft)
• 11 Box Jumps (30/24 in)

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25 lbs). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off.

fabiana and I dinished with 9 rounnds plus 8 reps.
I did - 

Jerks off the rack (115)

rope Climbs 

Box Jumps(20)

On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9—when an Extortion 17 helicopter was downed in Afghanistan.

The 31Heroes WOD (workout of the day) was specifically designed to remember the fallen heroes of August 6, 2011 and honor their legacy of sacrifice.

Arms - Tri Sets...

3 sets

Biceps

1A - Chin Up - 6 reps @ 30lbs

1B - EZ Bar Curl - 12 reps @ 70lbs

1C - Cable Rope Curl - 25 reps @ 65lbs

Triceps

2A - Dips - 6 reps @ 55lbs

2B - EZ Bar Tri Ext - 12 reps @ 60lbs

2C - Cable Rope Press-down @ 80lbs

Trap Bar Deadlift...

1-2-3-4-5-6-7-6-5-4-3-2-1 

49 reps @ 200lbs 

First time trying these. 

Finished with 300lbs x 4