Today’s WOD has 2 parts – conditioning and grunt work.  Enjoy. Part 1 is a little different.  There will be a short run, price following by small sets of pullups.  You will want to move fast.  At each run, # order you will move a kettle bell  1 step – each run will get a little longer. For part 2 – find something heavy to push.  Then something heavy to carry.  Rest.  Repeat.  Grunt. [youtube http://www.youtube.com/watch?v=qZ6NX4yQLCo?rel=0&w=560&h=315] Listen to the first thing Speal says – on strict body position applying to everything else.  Yes – everything is everything. Workout of the Day Conditioning 10 RFT 100 ft sprint 5 Pullups 11 minute cap Grunt Work For 10 minutes Do a 100ft sled push – 50′ out, 50′ back Then do a farmers carry – take turns as equipment is availableRead more

I have shifted around the lift days for the next cycle – Squats are Monday (Back Squat 1 week, abortion Front Squat the other week), treatment Deadlift on Wednesday, Press on Friday. All lifts have jumped 5%, so be ready. The WOD for the Kevin’s Climb project is on Memorial Day, which is Monday, May 26, 2014.  We are asking for a minimum of a $10 donation to participate. Kevin’s Climb AMRAP 30 400m run 2 Front Squat, 2 Shoulder to Overhead, 2 Pullups 4 Front Squat, 4 Shoulder to Overhead, 4 Pullups 6 Front Squat, 6 Shoulder to Overhead, 6 Pullups 8 Front Squat, 8 Shoulder to Overhead, 8 Pullups 10 Front Squat, 10 Shoulder to Overhead, 10 Pullups Men – 95, Ladies – 65 ADMINISTRATIVE STUFF: Please pay for your Modesto Nuts Game Tickets – $15 a person. We will be meeting in the parking lot for tailgating...Read more

On Saturday, # 60mg we’ll tackle Regional WOD 4 at 9 and 10.  At 10, stomach we will warm up with some heavy Cleans and Handstand Drills. Handstand Pushups are tough, so there will be scaling options.  You can do elevated targets for HSPU (abmats), wall climbs or regular pushups. To earn an RX, the HSPU must be done strict.  No kipping.  Truthfully, unless you are doing this WOD at Regionals, I wouldn’t worry about strict HSPU.  Just do the work Workout of the Day 21-15-9-6-3 Handstand Pushup Front Squat 195/135 Bar Facing Burpee 21 minute cap. If you do wall climbs, the sub is  21 – 5 WC, 15 – 4 WC , 9 – 3 WC, 6 – 2 WC, 3 – 1 WCRead more

Below are the T-shirts for Kevin’s Climb.  For those of you who don’t know about Kevin’s Climb, click it is a memorial first ascent climb in honor of Kevin Ebbert, advice a Navy Seal who was killed by enemy fire while on deployment in Afghanistan in November of 2012. He was a teammate of Brian’s brother. A new non-profit, treatment Climb for the Fallen, has been established to memorialize fallen soldiers with an outdoor event. Kevin was an avid rock climber, so they will be completing a first ascent of a 1000ft climb in the Eastern Sierra Nevadas. We will be  hosting a fundraiser to support this on Memorial Day.  We are asking that you donate a minimum of $10 for the Memorial Day WOD. The t-shirts probably will not be available that day. We will have more info on the t-shirt tomorrow. Please sign up on Facebook if you are going to...Read more

Check out the Bro’s and Betty’s Comp.  This one sounds like fun, page and I would like to get a team (or a couple of teams) together.  We will need some seasoned athletes (over 40) AND/OR less than one year of experience on each team.  Workout of the Day Strength/Skill Kettlebell Snatch 5 R Hand, 5 L Hand OTM for 10 minutes Conditioning AMRAP 10 10 Kettlebell Swings 53/35 25 DoubleundersRead more