Tackle that Thing

"I have heard there are troubles of more than one kind. Some come from ahead and some come from behind. But I've bought a big bat. I'm all ready you see. Now my troubles are going to have troubles with me!"
-Dr. Seuss

Warm Up

Strength/Skill
100 Sit Ups/ 100 Flutters (4 count)/ 100 leg levers

WOD
5 rounds for time:
Run 800 meters
20 Overhead Squats @ 95#

Rest 5+ hours

WOD2
At the top of the minute complete 5 burpees then for the remainder of the minute complete as many pull ups possible until the top of the next minute, continue this process until 150 pull ups are completed

It Couldn't be Done
by Edgar Guest

Somebody said that it couldn't be done,
But, he with a chuckle replied
That "maybe it couldn't" but he would be one
Who wouldn't say so till he'd tried.

So he buckled right in with the trace of a grin
On his face. If he worried he hid it.
He started to sing as he tackled the thing
That couldn't be done, as he did it.

Somebody scoffed: "Oh, you'll never do that;
At least no one we know has done it";
But he took off his coat and he took off his hat,
And the first thing we knew he'd begun it.

With a lift of his chin and a bit of a grin,
Without any doubting or quiddit,
He started to sing as he tackled the thing
That couldn't be done, and he did it.

There are thousands to tell you it cannot be done,
There are thousands to prophesy failure;
There are thousands to point out to you, one by one,
The dangers that wait to assail you.

But just buckle right in with a bit of a grin,
Just take off your coat and go to it;
Just start to sing as you tackle the thing
That cannot be done, and you'll do it

The Big Rocks

"To find yourself, think for yourself."
-Socrates

Warm Up

Strength/Skill
Dead Lift 3-2-2-1-1-1

WOD
10 Dead Lifts @ 185#
Sprint 50 meters
10 Jump into Bar Muscle Ups
Sprint 50 meters
9 DL
Sprint 50 Meters
9 JMU
Sprint 50 meters
8 DL
Sprint 50 Meters
8 JMU
Sprint 50 meters
7 DL
Sprint 50 Meters
7 JMU
Sprint 50 meters
6 DL
Sprint 50 Meters
6 JMU
Sprint 50 meters
5 DL
Sprint 50 Meters
5 JMU
Sprint 50 meters
4 DL
Sprint 50 Meters
4 JMU
Sprint 50 meters
3 DL
Sprint 50 Meters
3 JMU
Sprint 50 meters
2 DL
Sprint 50 Meters
2 JMU
Sprint 50 meters
1 DL
Sprint 50 Meters
1 JMU
Sprint 50 meters

for the jumping muscle ups, stand under an 8 foot pull up bar jump up to it and pull into a muscle up with arms fully locked

Time Management

One day, an expert in time management was speaking to a group of business students and, to drive home a point, used an illustration those students will never forget. As he stood in front of the group of high-powered over-achievers he said, "Okay, time for a quiz" and he pulled out a one-gallon, wide-mouth mason jar and set it on the table in front of him. He also produced about a dozen fist-sized rocks and carefully placed them, one at a time, into the jar. When the jar was filled to the top and no more rocks would fit inside, he asked, "Is this jar full?" Everyone in the class yelled, "Yes." The time management expert replied, "Really?" He reached under the table and pulled out a bucket of gravel. He dumped some gravel in and shook the jar causing pieces of gravel to work themselves down into the spaces between the big rocks. He then asked the group once more, "Is the jar full?" By this time the class was on to him. "Probably not," one of them answered. "Good!" he replied. He reached under the table and brought out a bucket of sand. He started dumping the sand in the jar and it went into all of the spaces left between the rocks and the gravel. Once more he asked the question, "Is this jar full?" "No!" the class shouted. Once again he said, "Good." Then he grabbed a pitcher of water and began to pour it in until the jar was filled to the brim. Then he looked at the class and asked, "What is the point of this illustration?" One eager beaver raised his hand and said, "The point is, no matter how full your schedule is, if you try really hard you can always fit some more things in it!" "No," the speaker replied, "that's not the point. The truth this illustration teaches us is, "If you don't put the big rocks in first, you'll never get them in at all. What are the 'big rocks' in your life, time with loved ones, your faith, your education, your dreams, a worthy cause, teaching or mentoring others? Remember to put these BIG ROCKS in first or you'll never get them in at all. So, tonight, or in the morning, when you are reflecting on this short story, ask yourself this question, "What are the 'big rocks' in my life?" Then, put those in your jar first.

Are you an A or a B

"Advice is what we ask for when we already know the answer but wish we didn't."
-Erica Jong

Warm Up

Strength/Skill
50 Dead Hand Chest to Bar Pull Ups

WOD
6 rounds for time:
25 Burpees
Run 100 meters carrying 80# sandbag
25 Sumo Dead Lift High Pull @ 70# KB
Run 100 meters carrying 80# sandbag

The Final Exam

A professor stood before his class of 20 senior organic biology students, about to hand out the final exam. "I want to say that it's been a pleasure teaching you this semester. I know you've all worked extremely hard and many of you are off to medical school after summer. So that no one gets their GPA messed up because they might have been celebrating a bit too much this week, anyone who would like to opt out of the final exam today will receive a "B" for the course." There was much rejoicing amongst the class as students got up, passed by the professor to thank him and sign out on his offer. As the last taker left the room, the professor looked out over the handful of remaining students and asked, "Any one else? This is your last chance." One final student rose up and took the offer. The professor closed the door and took attendance of those students remaining. "I'm glad to see you believe in yourself." he said. "You all have A's."

Believe in yourself till the end. When your journey ahead looks tough, many comfortable stops will present themselves. Be weary though, for they are nowhere near the true finish line.

Fight till the end. Fight till your last breathe.

Starfish

"I'm not afraid of storms, for I'm learning to sail my ship."
-Louisa May Alcott

Warm Up

Strength/Skill
20 Muscle Ups

WOD
21-18-15-12-9-6-3 rep rounds of:
Front Squats @ 155#
Handstand Push Ups

Endurance
Run 2 miles for time

Make a Difference

Once upon a time there was a wise man who used to go to the ocean to do his writing. He had a habit of walking on the beach before he began his work. One day he was walking along the shore. As he looked down the beach, he saw a human figure moving like a dancer. He smiled to himself to think of someone who would dance to the day. So he began to walk faster to catch up. As he got closer, he saw that it was a young man and the young man wasn't dancing, but instead he was reaching down to the shore, picking up something and very gently throwing it into the ocean. As he got closer he called out,"Good morning! What are you doing?" The young man paused, looked up and replied, "Throwing starfish in the ocean." "I guess I should have asked, why are you throwing starfish in the ocean?" "The sun is up and the tide is going out. And if I don't throw them in they'll die." "But, young man, don't you realize that there are miles and miles of beach and starfish all along it. You can't possibly make a difference!" The young man listened politely. Then bent down, picked another starfish and threw it into the sea, past the breaking waves and said, "It made a difference for that one."

Enjoy Your Journey

"When I started counting my blessings, my whole life turned around."
-Willie Nelson

Warm Up

Strength/Skill
Squat 1-1-1-1-1-1

WOD
"Kalsu"
Complete 5 Burpees and perform max rep 105# Thrusters on the minute.
The goal is to complete 100 total Thrusters.
At the beginning of every minute perform 5 burps, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep Thrusters and so on until you reach 100 total Thrusters.

Rest 5-7 minutes

Then
Complete 5 Pull ups and perform max rep 75# Power Snatches on the minute.
Same scenario as "Kalsu"

Then

Go celebrate Thanksgiving!!

SLOW DOWN

• Life is not a race. It is a journey.

• Getting someplace first, before anyone else, has very little real and lasting meaning. Seek instead to encourage others to come along, and you'll find the journey much more fulfilling.

• When you hurry through each moment, you miss out on the richness that could be yours. Take the time to live, to experience where you are, rather than being so obsessed with getting to the next checkpoint.

• When you stop demanding to have it all now, you'll discover that you have plenty already. Learn to experience joy where you are, and you'll experience it in abundance.

• Yes, it can be wonderfully exhilarating when life is moving quickly. But do not move so quickly that speed becomes your only experience, for there is so much more to enjoy.

• The terrain of life is filled with wonderful and astounding detail. Slow down and take in its richness.

The Best Pencil

"Great are they who see that spiritual is stronger than any material force, that thoughts rule the world."
-Ralph Waldo Emerson

Warm Up

Strength/Skill
Push Jerk 5x3

WOD
7 rounds for time:
3 Power Cleans @ 155#
4 Handstand Push Up
5 KB Swings @ 70#
6 Pull Ups
7 Box Jumps @ 24" box

Rest 5+ hours

Endurance
Run 3 miles for time

LIFE

The Pencil Maker took the pencil aside, just before putting him into the box.

There are 5 things you need to know, he told the pencil, before I send you out into the world. Always remember them and never forget, and you will become the best pencil you can be.


One: You will be able to do many great things, but only if you allow yourself to be held in someones hand.


Two: You will experience a painful sharpening from time to time, but you'll need it to become a better pencil.


Three: You will be able to correct any mistakes you might make.


Four: The most important part of you will always be what's inside.


And Five: On every surface you are used on, you must leave your mark. No matter what the condition, you must continue to write.


The pencil understood and promised to remember, and went into the box with purpose in its heart.

Now change places with the pencil.
Always remember them and never forget, and you will become the best person you can be.

Hear the Voice

"When a resolute young fellow steps up to the great bully, the world, and takes
him boldly by the beard, he is often surprised to find it comes off in his hand, and that it was only tied on to scare away the timid adventurers."
-Ralph Waldo Emerson

Warm Up

Strength/Skill
Run 400 meters
20 Squats @155#
Run 400 meters
15 Squats
Run 400 meters
10 Squats
Run 400 meters
5 Squats

WOD
For time:
30-20-10-5-15-25 of
Dead Lifts @135#
Pull Ups
Double Unders

ADVENTURE

Those who try to keep their lives will lose them. But those who give up their lives will save them.

Luke 17:33 (NCV)

There is a rawness and a wonder to life. Pursue it. Hunt for it. Sell out to get it. Don't listen to the whines of those who have settled for a second-rate life and want you to do the same so they won't feel guilty. Your goal is not to live long; it's to live.

Jesus says the options are clear. On one side there is the voice of safety. You can build a fire in the hearth, stay inside, and stay warm and dry and safe....

Or you can hear the voice of adventure--God's adventure. Instead of building a fire in your hearth, build a fire in your heart. Follow God's impulses. Adopt the child. Move overseas. Teach the class. Change careers. Run for office. Make a difference. Sure it isn't safe, but what is?

From: He Still Moves Stones

Copyright (Word Publishing, 1993)
Max Lucado

I Sent You

"If you are going to achieve excellence in big things, you develop the habit in little matters. Excellence is not an exception, it is a prevailing attitude."
-Colin Powell

Warm Up

Strength/Skill
Front Squats 5x5

WOD
4 Rounds for time:
25 Burpees
15 Overhead Squats @95#
Run 400 meters

DO SOMETHING

A man distraught by all the pain and suffering he saw all around him broke down and banged his fists into the dirt.

His head turns upward and he yells at his God.

"Look at this mess. Look at all this pain and suffering. Look at all this killing and hate. God. Oh God! WHY DON'T YOU DO SOMETHING!!"

And his God spoke to him and said

"I did. I sent you."

Make Butter

"Be you, everyone else is taken."

-Oscar Wilde

Warm Up

WOD

"Cindy"

As Many Rounds As Possible in 20 minutes of:

5 Pull Ups

10 Push Ups

15 Body Squats

Endurance

Run 2 miles for time

HEART

Frog in a Milk-Pail

A frog was hopping around a farmyard, when it decided to investigate the barn. Being somewhat careless, and maybe a little too curious, he ended up falling into a pail half-filled with fresh milk. As he swam about attempting to reach the top of the pail, he found that the sides of the pail were too high and steep to reach. He tried to stretch his back legs to push off the bottom of the pail but found it too deep. But this frog was determined not to give up, and he continued to struggle. He kicked and squirmed and kicked and squirmed, until at last, all his churning about in the milk had turned the milk into a big hunk of butter. The butter was now solid enough for him to climb onto and get out of the pail! "Never Give Up!"

Choose Your Fate

"Opportunity is missed by most people because it is dressed in overalls and looks like work."
-Thomas Edison

Warm Up

WOD
for time:
Run 800 meters
15 Thrusters @ 95#
15 Pull Ups
10 Thrusters
10 Pull Ups
5 Thrusters
5 Pull Ups
150 Jump Rope (singles)
5 Thrusters
5 Pull Ups
10 Thrusters
10 Pull Ups
15 Thrusters
15 Pull Ups
Run 800 meters

FATE

Fate Is in Your Own Hands

Once upon a time, there was a general who was leading his army into battle against an enemy ten times the size of his own. Along the way to the battle field, the troops stopped by a small temple to pray for victory. The general held up a coin and told his troops, "I am going to implore the gods to help us crush our enemy. If this coin lands with the heads on top, we'll win. If it's tails, we'll lose. Our fate is in the hands of the gods. Let's pray wholeheartedly." After a short prayer, the general tossed the coin. It landed with the heads on top. The troops were overjoyed and went into the battle with high spirit. Just as predicted, the smaller army won the battle. The soldiers were exalted, "It's good to have the gods on our side! No one can change what they have determined." "Really?" The general show them the coin--both sides of it were heads.

Giving Blood

"It is no use walking anywhere to preach unless our walking is our preaching."
-St. Francis of Assisi

Warm Up

Strength/Skill
20-15-10
Handstand Push Ups
Chest to Bar Pull Ups (no kip)

WOD
10 rounds for time:
2 Hanging Power Cleans @135#
3 Front Squats @135#
4 Push Jerk @135#

Endurance
Run 800 meters x 4
each for time
rest half the time it takes to complete the
previous 800

SACRIFICE

A little girl named Liz was suffering from a rare and
serious disease. Her only chance of recovery appeared to be a blood
transfusion from her 5-year old brother, who had miraculously survived the same disease and had developed the antibodies needed to combat the illness.

The doctor explained the situation to her little brother, and asked the boy if he would be willing to give his blood to his sister. He hesitated for only a moment before taking a deep breath and saying,

"Yes, I'll do it if it will save Liz."

As the transfusion progressed, he lay in bed next to his sister and
smiled, as did the rest of their family, seeing the color returning to her cheeks.
Then his face grew pale and his smile faded. He looked up at the doctor and asked with a trembling voice,

"Will I start to die right away?"

Being young, the boy had misunderstood the doctor; he thought he was going to have to give his sister all of his blood.

Courage.

Which Seed Are You

"The bend in the road is not the end of the road unless you refuse to take the turn."
-Anon

Warm Up

Strength/Skill
“flight simulator”
for time:
5 unbroken double unders
10 unbroken double unders
15 unbroken double unders
20 unbroken double unders
25 unbroken double unders
30 unbroken double unders
35 unbroken double unders
40 unbroken double unders
45 unbroken double unders
50 unbroken double unders
45 unbroken double unders
40 unbroken double unders
35 unbroken double unders
30 unbroken double unders
25 unbroken double unders
20 unbroken double unders
15 unbroken double unders
10 unbroken double unders
5 unbroken double unders

WOD
for time:
100 Sit Ups
100 Flutter Kicks (4 count)
100 Leg Levers
100 Mountain Climbers (2 count)

Endurance
Run 2 miles for time

RICH SOIL


'That same day Jesus went out of the house and sat by the lake. Such large crowds gathered around him that he got into a boat and sat in it, while all the people stood on the shore. Then he told them many things in parables, saying: "A farmer went out to sow his seed. As he was scattering the seed, some fell along the path, and the birds came and ate it up. Some fell on rocky places, where it did not have much soil. It sprang up quickly, because the soil was shallow. But when the sun came up, the plants were scorched, and they withered because they had no root. Other seed fell among thorns, which grew up and choked the plants. Still other seed fell on good soil, where it produced a crop—a hundred, sixty or thirty times what was sown. He who has ears, let him hear."
"Listen then to what the parable of the sower means: When anyone hears the message about the kingdom and does not understand it, the evil one comes and snatches away what was sown in his heart. This is the seed sown along the path. The one who received the seed that fell on rocky places is the man who hears the word and at once receives it with joy. But since he has no root, he lasts only a short time. When trouble or persecution comes because of the word, he quickly falls away. The one who received the seed that fell among the thorns is the man who hears the word, but the worries of this life and the deceitfulness of wealth choke it, making it unfruitful. But the one who received the seed that fell on good soil is the man who hears the word and understands it. He produces a crop, yielding a hundred, sixty or thirty times what was sown."
-Matthew 13:1-9;18-23

To me simply this is saying, continue on your journey.

When the path you are on gets tough don't just give up, stop and sit because it was too hard, or like the seeds that were dropped on the path, you will be "eaten up by the birds".


Never take the easy way out of anything, eventually you will pay the price. Like the seeds that fell in the shallow rocky soil and grew quickly, they were immediately withered once the sun came out and the plant couldn't take the heat because it had by-passed all of life's struggles, which would have made it stronger.


Like the seed that fell amongst the thorns, do not lose faith in your dreams and goals by becoming concerned with the worries of this world. Like the thorns that make the plant unfruitful, do not let the negative thoughts and words of others overwhelm you, bringing you down to there level and halting you from continuing on towards your goals. Be free of their negative words and let your thoughts be fruitful to accomplish your goals.


Finally the seed that fell upon good soil. Think about this seed for a minute. It started off in the exact same bag as all the other seeds. It was a dark and bouncy rough ride, that seed watched as all the other seeds jumped ship early, eventually leaving that seed alone to continue the journey.
Because that seed rode out the rough ride it was delivered to rich, plentiful soul.


In this life I promise you, you will face many trials and storms. But unlike the masses who will quit or find the "easy way", put your head down, when these storms blow in, and continue on your journey. It will absolutely pay-off.
Even as you watch others bail out continue forward, because rich soil awaits you as your reward.


Live this Life.

Encourage

"He who angers you conquers you."
-Elizabeth Kenny

Warm Up

WOD
3 Rounds for time:
2 Power Snatch @ 115#
4 Overhead Squats @115#
6 Pull Ups
for 5 rounds
then Run 800 meters

2 FROGS

A group of frogs were traveling through the woods, and two of them
fell into a deep pit. When the other frogs saw how deep the pit
was, they told the two frogs that they were as good as dead. The
two frogs ignored the comments and tried to jump up out of the pit
with all their might. The other frogs kept telling them to stop,
that they were as good as dead. Finally, one of the frogs took
heed to what the other frogs were saying and gave up. He fell down
and died.

The other frog continued to jump as hard as he could. Once again,
the crowd of frogs yelled at him to stop the pain and just die. He
jumped even harder and finally made it out. When he got out, the
other frogs said, "Did you not hear us?" The frog explained to
them that he was deaf. He thought they were encouraging him the
entire time.

This story teaches two lessons:

1. There is power of life and death in the tongue. An encouraging
word to someone who is down can lift them up and help them make it
through the day.

2. A destructive word to someone who is down can be what it takes
to kill them.

Be careful of what you say. Speak life to those who cross your
path. The power of words... it is sometimes hard to understand
that an encouraging word can go such a long way. Anyone can speak
words that tend to rob another of the spirit to continue in
difficult times. Special is the individual who will take the time
to encourage another.

Travis L. Griffin

"When you are arguing with a fool, make sure he isn't doing the same thing."
-Unknown

Warm Up

Strength/Skill
"Griff"
for time:
Run 800 meters
Run 400 meters backwards
Run 800 meters
Run 400 meters backwards

WOD
10 Rounds for time:
5 Handstand Push Ups
10 Burpees
15 Pull Ups
20 Sit Ups
25 Double Unders

Endurance
Run 1600 meters for time

TRAVIS L. GRIFFIN

28-year old Staff Sergeant (SSgt) Travis L. Griffin was killed in action on Thursday Apr 3d 2008 when an improvised explosive device (IED) exploded near his vehicle while on patrol in Baghdad. SSgt Griffin was temporarily assigned to the Multinational Force in Iraq from the 377th Security Forces Squadron, Kirtland Air Force Base New Mexico.

Griffin was born Jan. 21, 1980, in Naha, Okinawa, Japan, where Christine and Donald Herwick III (SSgt Griffin's Mother and Stepfather) were both on active duty.
He is survived by his wife, Krista and son Elijah.

Mark T. Carter

"As I grow older, I pay less attention to what men say.
I just watch what they do."
-Andrew Carnegie

Warm Up

Strength/Skill
Back Squat 2-2-2-2-2


WOD
"Badger"
3 Rounds for time:
30 Squat Cleans @ 95#
30 Pull Ups
Run 800 meters

Endurance
Rest

MARK T. CARTER

Chief Petty Officer Mark T. Carter, 27, was killed "while conducting combat operations in support of Operation Iraqi Freedom," the Navy said in a press release Thursday. Navy officials declined to elaborate.
As a SEAL, Carter earned a long list of honors, including two bronze stars with "V" for valor, a Joint Service Commendation Medal with "V" and various other awards for achievement, combat and good conduct. He is survived by his father, Tom, and mother, Cindy, along with three brothers and four sisters.
In a Navy press release, Carter's commanding officer, who was not identified, was quoted calling Carter an "outstanding SEAL, teammate, and great American."

V Day

"You can't live a perfect day without doing something for someone who will never be able to repay you."
-John Wooden

Warm Up

WOD
"Daniel"
for time:
50 Pull Ups
Run 400 meters
21 Thrusters @ 95#
Run 800 meters
21 Thrusters @ 95#
Run 400 meters
50 Pull Ups

Rest 10 minutes

WOD2
"Tyler"
5 rounds for time:
7 Muscle Ups
21 Sumo Dead Lift High Pull @ 95#

Rest 6+ hours

WOD3
"Hansen"
5 rounds for time:
30 KB Swings @ 70#KB
30 Burpees
60 Sit Ups

VETERANS DAY
Thank you to all who served and to all who are currently serving!


DANIEL B. CRABTREE

KIA 24 June 2006 when a roadside bomb exploded next to his vehicle during a combat patrol near Al Kut, in east-central Iraq
Sgt. 1st Class Daniel B. Crabtree, 31, a Special Forces weapons sergeant, was critically injured . He was evacuated by air after the attack and died en route to a combat support hospital in Baghdad.
He is survived by his wife, Kathy, and his daughter, Mallory, of the City of Green. He is also survived by his father, Ronald Crabtree and his mother, Judy Ann Crabtree.
In civilian life, Crabtree worked as a police officer first in his native Hartville prior to serving with the Cuyahoga Falls Police Department as a member of the Special Weapons and Tactics, or SWAT, unit.
Sgt. 1st Class Daniel B. Crabtree, 31, a Special Forces weapons sergeant, was critically injured . He was evacuated by air after the attack and died en route to a combat support hospital in Baghdad.

TYLER E. PARTEN

Born January 12, 1985 in Forrest City, Arkansas.
Died September 10, 2009 in Konar province, Afghanistan.

1st LT Parten was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade
Combat Team, 4th Infantry Division, Fort Carson, Colorado.
He died of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small-arms fire. Tyler grew up in Marianna, Arkansas and graduated from Marianna Lee
High School. He was accepted into the U.S. Military Academy at West Point and graduated in 2007 in the top 10 percent of his class.
On Tyler's personal web-page he listed the following as his interests - CrossFit, music, guitar, piano, song-writing, travel, culture, sports, football, athletics, fitness, politics, military, the Arabic language, the Middle East, foreign policy, My God and my religion, living life.

DANIEL L. HANSEN

Staff Sgt. Daniel L. Hansen, 24, of Tracy, Calif., died Feb. 14 while supporting combat operations in Farah province, Afghanistan. He was assigned to Marine Wing Support Squadron 171, Marine Wing Support Group 17, 1st Marine Air Wing, III Marine Expeditionary Force, Iwakuni, Japan.
He is survived by his parents, Delbert and Cheryll, and a fiancee Emily Campbell. “He held his morals high and self-expectations higher,” said his brother.
Hansen, who was engaged to be married, was tasked with defusing bombs, his brother said. Matthew Hansen, stationed at Marine Corps Base Quantico, Va., also told the newspaper that his brother was posthumously promoted to E-6.
The Hansen brothers joined the Corps a week apart in 2002, after graduating from high school, the newspaper reported. Daniel Hansen was eventually chosen to serve as a guard for George W. Bush at the presidential retreat Camp David, his brother said. Later, Hansen was picked to guard Lt. Gen. Richard Zilmer, who took Hansen with him to Iraq.
“I had asked my brother after he told me of his upcoming deployment if he wanted to go,” Matthew Hansen wrote their father this week, the newspaper reported.
“He said: ‘It doesn’t matter if I wanna go or not. If I don’t, they will send another Marine; and I would never be able to hold my head up if something happened to him in my place.’ ”

Joshua R. Hager

"All that is gold does not glitter; not all those that wander are lost."
-J.R.R. Tolkien

Warm Up

Strength/Skill
Front Squats 3-3-3-3

WOD
"Josh"
for time:
21 Overhead Squats @ 95#
42 Pull Ups
15 OHS
30 Pull Ups
9 OHS
18 Pull Ups

Rest 5-10 mins.

WOD2
5 Rounds for time:
5 Power Cleans @ 135#
5 Handstand Push Ups
Sprint 100 meters

Endurance
Rest

JOSHUA R. HAGER


Staff Sergeant Joshua R. Hager, 29, serving in Operation Iraqi Freedom,
with the 1st Battalion, 9th Infantry Regiment, 2nd Brigade Combat Team,
2nd Infantry Division, Ft. Carson, Colorado, was killed in action on
February 23, 2007. SSG Hager is survived by his wife, Heather, and son,
Bayley. He is also survived by his mother, Lois Knight of Broomfield, CO,
his father, Kris Hager of Sarasota, FL, and his step-brother,
Ensign Aaron Jozsef, USCG serving in Miami, FL. SSG Hager was
born in Denver, CO and attended grade school in Broomfield.
He graduated from Colorado High School of Denver, a charter school,
in 1995. SSG Hager enlisted in the Army in 1998 and received numerous
awards of merit and valor. Upon completing boot camp, SSG Hager was
awarded the "Iron Mike," also known as the Audie Murphy award.
SSG Hager completed jump school and joined the 82nd Airborne.
He was "fast-tracked" for promotion and served with distinction in Korea.
Returning to the states, he completed Army Ranger training and eventually
served two and one half years as a Ranger Instructor at the 6th RTB,
Eglin AFB, FL. SSG Hager transferred to Ft. Carson in order to join an
infantry unit scheduled for duty in Iraq. He has been awarded the
Bronze Star and Purple Heart.
As SSG Hager would say, and as all Rangers would say, "Then I heard the
voice of the Lord saying, 'Whom shall I send? And who will go for us?'
And I said, "Here I am. Send me!" Rangers Lead The Way.


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This is a site that spits out random workouts depending on what
your focus for that day may be. It's pretty cool check it out
http://www.wodshop.org/wods.html

Michael P. Murphy

"Leadership is action, not position."
-Donald H. McGannon

Warm Up

Strength/Skill
Dead Lift 1-1-1-1-1

WOD
"Murph"
for time:
Run 1600 meters
100 Pull Ups
200 Push Ups
300 Squats
Run 1600 meters

Endurance
6 x 400 meter sprints

MICHAEL P. MURPHY

Michael Patrick Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL posthumously awarded the United States military's highest decoration, the Medal of Honor for his actions during the current war in Afghanistan. He was the first person to be awarded the medal for actions in Afghanistan and the first member of the U.S. Navy to receive the award since the Vietnam War.

Michael Murphy was born and raised in New York and after graduating from High school he went to Penn State, graduating with honors and dual degrees in both political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002.

Lt. Murphy was killed June 28, 2005 after exposing himself to enemy fire and knowingly leaving his position of cover to get a clear signal in order to communicate with his headquarters. He provided his unit’s location and requested immediate support for his element and then returned to his position to continue fighting until he died from his wounds.

Robert James Kalsu

"God will not look you over for medals, degrees, or diplomas, but for scars."
-Elbert Hubbard

Warm Up

WOD
"Kalsu"
At the beginning of every minute perform 5 burpees, for the rest of the minute perform as many thrusters as you can during that minute. At the beginning of the next minute perform 5 burpees and then max rep thrusters and so on until you reach 100 total thrusters.
thrusters @ 95#
(if you're up for the Rx'd version the thrusters are @ 135#)

Endurance
Rest

HONOR

This Wednesday is Veteran's Day, which to me is disappointing that we honor our Veteran's with only a single day. This week I'm gonna do a CrossFit "Hero" WOD each day starting today.
It's not much to honor our Veterans but at least, for me, it will remind me each day to be thankful for the men and women who protected and protect our Great country.
They make it possible for me to walk out to my garage each morning and train at my own free will. I figure why not spill some sweat in their honor.
Thank you Army, Marines, Navy, Air Force and National Guard Veterans and those who are now actively serving! Your dedication and sacrifices do not go unnoticed or unappreciated.

Robert James Kalsu (April 13, 1945 - July 21, 1970) was selected as an Oklahoma Sooner All-American Tackle in 1967. As an eighth-round draft pick of the Buffalo Bills in 1968, he started eight games at Guard and was voted the team's top rookie in 1968. He began fulfilling his ROTC obligation with the US Army following the '68 season and started his tour of duty in Vietnam in November of 1969, where he served with Battery C, 2nd Battalion, 11th Artillery, 101st Airborne Division. His MOS was 1193-Field Artillery Unit Commander. LT Kalsu was killed by mortar fire on July 21,1970 at Firebase Ripcord near the Ashau Valley.

November 2000 news story

ORCHARD PARK, N.Y. (AP) -- Bob Kalsu -- the only professional football player killed in the Vietnam War -- was added to the Buffalo Bills' Wall of Fame in a ceremony held before Buffalo's game against Chicago on Sunday.

Kalsu's widow, Jan Kalsu McLauchlin, was on hand to accept the honor along with the couple's two children, Jill Horning, 32, and Bob Jr., 30. Bob Kalsu Jr., who wore his father's jersey during the ceremony, was born two days after his father was killed by mortar fire on July 21, 1970.

"The Buffalo Bills organization has supported us. When we were crumbled with grief they were there to pick us up and wrap their arms around us and remember Bob," Kalsu McLauchlin said. "For the children and myself, it's such an honor and such a statement to the Bills organization."

The ceremony also included a video tribute to Kalsu by retired Gen. Colin Powell.

"America owes a great debt to those who died to keep us free," Powell said.

Kalsu -- who is a native of Oklahoma City and was an All-American tackle at the University of Oklahoma -- was an eighth-round pick of Buffalo in 1968 and was voted the team's top rookie following the 1968 season.

Kalsu McLauchlin said that the Bills not only paid tribute to her late husband on Sunday, but all of those who lost their lives in Vietnam.

"Bob was 25 but the others they were 18, 19 years old. They had dreams too and they were cut short," Kalsu McLauchlin said. "Bob was able to start beginning his dream. Some of them never got to and for that I would have Bob's name up there to honor them."

Kalsu #61 and former Buffalo defensive back George Saimes -- who was also honored by the Bills on Sunday -- became the 15th and 16th members of the team's Wall of Fame. It was the first time in team history that more than one person was added in a single season.

Be The Example

"Last, but no means least, courage - moral courage, the courage of one's convictions, the courage to see things through. The world; is in constant conspiracy against the brave. It's the age-old struggle. The roar of the crowd on one side and the voice of your; conscience on the other."
-Douglas MacArthur

Warm Up

Endurance
Run 10 miles for time

Rest 5+ hours

WOD
10 to 1 of
Burpees
1 to 10 of
Chest to Bar Pull Ups
First round should look like this 10 Burpees/ 1 CtoB Pull Up
Second round 9 Burpee/ 2 CtoB Pull Up
etc.


EXAMPLE

Under the waves at the bottom of the sea, a mother crab scolded her daughter.

"Why are you scurrying side to side in that ridiculous zig-zag walk of yours? Come forward! Walk straight, like other creatures do!"

"But mother," squeaked the little crab, "I learned to walk from you! If you want something different of me...change the example I see!"

And with that, the little crab zig-zig-zig zagged away.

Whether you are conscious of it or not, you're setting an example of who you are everyday.

What example would you want others to follow?

The Lion's Skin

"Happy the man who finds wisdom, the man who gains understanding."
-Proverbs 3:13

Warm Up

Strength/Skill
Overhead lunges 25 each leg

WOD
for time:
25 Burpees
100 Double Unders
75 Sit Ups
50 Dead Lifts @ 225#
75 Sit Ups
100 Double Unders
25 Burpees

Endurance
Rest


CHARACTER

A donkey found a lion's skin and put it on. In this frightening disguise, he grazed in a farmer's field. He amused himself by frightening all the animals he met. He felt so powerful!

Along came a fox. The donkey under the lion's skin tried to frighten him. The donkey stood tall under the skin and let out a sound that he thought would resemble a roar. Alas, his donkey voice was all that was heard.

The fox laughed and said, "Silly donkey, if you really want to frighten me you'll have to disguise your bray. Clothes MAY disguise a fool you know. But, his words always give him away!"

Pay No Attention to the Wolves

"A society grows great when old men plant trees whose shade they know they shall never sit in."
-Greek Proverb

Warm Up

Strength/Skill
Pistols 15 on each leg

WOD
"Eva"
5 rounds for time:
Run 800 meters
30 KB swings @70#KB
30 Pull Ups

Rest 3+ hours

Endurance
"Death by 10"
10 meters on the min. Every minute, add 10 meters.
set up 2 cones 10 meters a part, and add one return trip each minute on the minute…
you are to add 10 meters each round until you can no longer continue.

LIFE

The Wolf and The Goat

A wolf saw a goat grazing at the edge of a high cliff. The wolf smacked his lips at the thought of a fine goat dinner.

"My dear friend," said the wolf in his sweetest voice, "aren't you afraid you will fall down from that cliff? Come down here and graze on this fine grass beside me on safe, level ground."

"No, thank you," said the goat.

"Well then," said the wolf, "aren't you cold up there in the wind? You would be warmer grazing down here beside me in this sheltered area."

"No, thank you," said the goat.

"But the grass tastes better down here!" said the exasperated wolf, "Why dine alone?"

"My dear wolf," the goat finally said, "are you quite sure that it is MY dinner you are worrying about and not your own?"

Be weary of those who would pull you down from your mountain top, most likely their concern is not of your well being.

Stronger Back

"If you rest, you rust."
- Helen Hayes

Warm Up

Strength/Skill
Un-broken Double Unders 5 x 20

WOD
30-20-10-5-15-25 rep rounds for time of:
Back Squats @ 135#
Sumo DeadLift HighPull @ 70# KB
Knees to Elbow

Rest 5+ hours

WOD2
for time:
25 Burpees
20 Handstand Pushup
15 Muscle Ups
20 Handstand Pushup
25 Burpees

ATTITUDE

When I was younger I went on one of my first big multi-day hikes with my dad, brother and a friend of my dad's. We loaded our packs up and got moving, within the first few hours I started complaining. 'My packs too heavy', 'my feet hurt', you name it and I complained about it.
My dad pulled me aside, and I'll never forget this, he said, 'don't you think that all our packs are heavy, and all our feet hurt?' I said yes sir they probably do. He responded by saying, 'but you haven't heard a word out of anyone of us have you?', I said no. Then he said, 'what good would it do for us to complain, would it motivate you to keep moving?'. My obvious response was no, I decided right then and there that I would keep my mouth shut and not let a single complaint slip from my lips. I've made that my personal rule from that day till now, and I'll keep it until the day I die.

Every single one of us has our hardships. Some greater than others, but what good does complaining do about it. The best thing to do is to stand up, put your pack on and summit your mountain. It'll get tough I can promise you that, but in turn you will become tough and in that your 'pack' will feel lighter.

"I do not pray for a lighter load, but for a stronger back."
-Phillips Brooks

Get Running

"The door of opportunity won't open unless you do some pushing."
-Anonymous

Warm Up

Strength/Skill
Dead Lift 2-2-2-2

WOD
"Bruetus"
@ 75# for time:
1 hang power snatch, 1 overhead squat, 1 pull up
2 hang power snatch, 2 overhead squat, 2 pull up
all the way to 10
Run 800 meters
10 hang power snatch, 10 overhead squat, 10 pull up
9 hang power snatch, 9 overhead squat, 9 pull up
all the way to 1

Endurance
Rest

LIFE

Every morning in Africa, a gazelle wakes up. It knows it must run faster than the fastest lion or it will be killed.

Every morning a lion wakes up. It knows it must outrun the slowest gazelle or it will starve to death.

The moral:
It does not matter if you are a lion or a gazelle. When the sun comes up, you better be running.

Rise on the Winds

"We have no right to ask when a sorrow comes, 'Why did this happen to me?' unless we ask the same question for every joy that comes our way."
-Unknown

Warm up

Strength/Skill
OverHead Squat 1-1-1-1-1

WOD
For Time:
10 Clean & Jerk @ 135#
2 Muscle Ups
50 Situps
8 Clean & Jerk
4 Muscle Ups
40 Situps
6 Clean & Jerk
6 Muscle Ups
30 Situps
4 Clean & Jerk
8 Muscle Ups
20 Situps
2 Clean & Jerk
10 Muscle Ups
10 Situps

Rest 5+ hours

WOD2
21-15-9 reps of:
Pull Ups
Burpees

then

100 Sit Ups
100 Flutterkicks (4 count)
100 Leg Levers

Endurance
Rest

LIFE

EAGLES IN A STORM

Did you know that an eagle knows when a storm is approaching long before it breaks?

The eagle will fly to some high spot and wait for the winds to come. When the storm hits, it sets its wings so that the wind will pick it up and lift it above the storm. While the storm rages below, the eagle is soaring above it.

The eagle does not escape the storm. It simply uses the storm to lift it higher. It rises on the winds that bring the storm.

When the storms of life come upon us - and all of us will experience them - we can rise above them by setting our minds and our belief toward God. The storms do not have to overcome us. We can allow God's power to lift us above them.

God enables us to ride the winds of the storm that bring sickness, tragedy, failure and disappointment in our lives. We can soar above the storm.

Remember, it is not the burdens of life that weigh us down, it is how we handle them.

7 out of 10

"Finishing that 5K was the hardest thing I ever had to do. I ate more fettuccini alfredo, and drank less water than I have in my entire life. People always talk about triumphs of the human spirit. Well today I had a triumph of the human body. That's why everybody was applauding for me at the end. My guts, my heart and well I eventually puked my guts out. I never puked my heart out, and I am very proud of that."
-Michael Scott (The Office)

Warm Up

WOD
"The November Painstorm" (CrossFit Scotland)
for time @ 95#

Run 1600 meters

5 rounds of: 5 Dead Lifts - 5 Hang Power Cleans - 5 Front Squat - 5 Push Press - 5 Back Squat

Run 800 m

4 rounds of: 5 DL - 5 HPC - 5 FS - 5 PP - 5 BS

Run 400 m

3 rounds of: 5 DL - 5 HPC - 5 FS - 5 PP - 5 BS

Run 200 m

2 rounds of: 5 DL - 5 HPC - 5 FS - 5 PP - 5 BS

Run 100 m

1 round of: 5 DL - 5 HPC - 5 FS - 5 PP - 5 BS

AWARENESS

Always be prepared!