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formats

Friday 511

Published on November 13, 2009, by in WOD.

This week is for the Frogmen who took the walk to Valhalla, we will never forget!

CrossFit: "Mr. Joshua" Five rounds of 400 meter run, 30 Sit-ups, 15-Dead-lifts.

Warm-Up: JA's, 400 meter jog, 15-toes to bar, 15-medball DL's, 15-Bar DL's, 15-BW DL's.

Level-2:Men 250lbs, Women 135lbs, GHD Sit-ups for board.

Level-1:Men 185lbs, Women 95lbs, toes to bar.

Elements: Men 95lbs, Women 65lbs, Butterfly sit-ups.

CrossFit Kids:

Super Frogs:Boys BW, Girls BW, GHD Sit-ups.

Leap Frogs:Boys 95lbs, Girls 75lbs, GHD or 15 toes to bar.

Tree Frogs:Four rounds, 200 meter runs, Boys 30lbs KB's, Girls 25lbs KBs, 15-Toes to bar.  

Tadpoles:Three rounds, stairs, 10 reps, 15lb KBs, K2E.

Coaching Notes: Take your time getting your body ready for this WOD. Get the back nice and ready to accept the work associated. Once you get going don't sacrifice form for speed. Each dead-lift needs a proper set-up. Each rep you use bad form on is getting you one step closer to visiting Dr. Laker.

Josh was an absolute beast, he was strong a heck and could run like a super hero. When this workout was developed it was basically created because it had to match the kind of man that Josh was. He was a hardcore warrior from head to toe and used to push himself so hard each and every-time he worked out that his workouts became legendary for how hard they were. Josh survived over 300-missions against the enemies of this nation and in the end the only warrior that had the capability to cause him harm was Mother Nature. This country is far less safe now that you are gone brother the teams will have to create five more tadpoles to even get close to replacing you.

Josh 
 

Yesterdays results

Thursday
1) Levi 13:07, 2) Gabe 13:21, 3) Charles 13:41, Bill 21:50, Yurri 24:57, Matt G. 44:41

 
formats

Thursday 510

Published on November 12, 2009, by in WOD.

This week is for the Frogmen who took the walk to Valhalla, we will never forget!

CrossFit:  "JT" 21-15-9 of Handstand push-ups, Ring dips, Push-ups.  

Warm-Up: JA's, 25-passthroughs, 25-push-ups, 10-deep ring dips holds, 20-second HS hold.

Level-2: Single plate elevation for board.

Level-1:Inverted push-ups.

Elements: Stink bugs and bands.

CrossFit Kids:

Super Frogs: Single Plate.

Leap Frogs:Flat ground or inverted push-ups.

Tree Frogs:Inverted push-ups or :30 second HS Hold.

Tadpoles: :10 second HS Hold.

Coaching Notes:This workout isn't about speed, its about perfect form. Don't even think about doing head-bob or girl push-ups. Its 45-reps you don't have an excuse for not being able to do them.

For an enlisted Seal there are two big career accomplishments, the first being selected to be a Platoon Leading Petty Officer and the second to be a Platoon Chief. The responsibility that comes with both is huge, Jeff was one of the best LPO's in the business and his men loved him for it.

Jeffreyt_sm

 Jeffrey Scott Taylor 
Hospital Corpsman First Class (SEAL)

Hospital Corpsman 1st Class Jeffrey S. Taylor was born 18 May 1975 in Beckley, West Virginia. He attended Independence High School in Coal City, West Virginia, and enlisted in the Navy on 20 June 1994.

HM1 Taylor's duty assignments included Recruit Training Center, Great Lakes, Illinois; NSHS San Diego, California Naval Medical Center, Portsmouth, Virginia; Field Medical Service School, Camp Lejeune, N.C.; Basic Underwater Demolition/SEAL training, Naval Special Warfare Center, Coronado, California; SEAL Team EIGHT, Little Creek, Virginia; USS Theodore Roosevelt (CVN 71), Norfolk, Virginia; John F. Kennedy Special Warfare Center, Fort Bragg, North Carolina; and SEAL Team TEN, Little Creek, Virginia.

As Platoon Leading Petty Officer, HMl Taylor was an extremely strong leader who knew how to get the job done. He was known as a serious, yet lighthearted person. In his off-duty time, he was an avid gun collector.

Petty Officer Taylor's awards include the Bronze Star Medal (with "V" for Valor), Purple Heart Medal, Navy and Marine Corps Commendation Medal (with Combat "V") (2 awards), Navy and Marine Corps Achievement Medal, Combat Action Ribbon, Presidential Unit Citation, Navy Unit Commendation (2 awards), Meritorious Unit Commendation, Navy Battle "E" Ribbon, Good Conduct Medal (4 awards), Navy Fleet Marine Force Medal, Armed Forces Expeditionary Medal, National Defense Service Medal (2 awards), Afghanistan Campaign Medal, Global War on Terrorism Expeditionary Medal, Global War on Terrorism Service Medal, Sea Service Deployment Ribbon (3 awards), Expert Rifle Medal and Expert Pistol Medal.

HM1 Taylor is survived by his father John, mother Carrie, and wife Erin.

Yesterdays Results

Wednesday
1) Janice 28:18, 2) Jon L. 28:38, 3) Eric N. 28:50, Joe 30:06, Charles 33:15, Levi 33:16, Jon R. 33:35, Steve 34:52, Matt 35:46, Jake 36:35, Dave A. 43:52, Christina S. 45:12,

 
formats

Wednesday 509

Published on November 11, 2009, by in WOD.

This week is for the Frogmen who took the walk to Valhalla, we will never forget!

CrossFit: Badger, Three rounds, 30-squat cleans, 30-pull-ups, 800 meter run.  

Warm-Up: JA's, 400 jog, 15-pull-ups, 25-med ball cleans.

Level-1: Men 95lbs, Women 65lbs.

Elements: Med-ball cleans.

CrossFit Kids:

Super Frogs: Boys 75lbs, Girls 55lbs.

Leap Frogs: Boys 45lbs, Girls 35lbs.

Tree Frogs: Three rounds, 15-DB Cleans, 15-pull-ups, 200 run.

Tadpoles: Three rounds, 10-broomstick cleans, 10-pull-ups, stairs.

Coaching Notes: Make every rep count. Once you get tired you must rely more on your form than your strength.

Putting yourself in harms way to protect a teammate has to be an overwhelming endeavor. So many nights Mark willingly put himself between me and danger, he was my point-man. He never waivered in his devotion to keeping me safe. Even when things fell apart around us he was steady and calm. I miss you the most brother, save a seat for me at the bar, I'll see you soon.

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Yesterdays results

Tuesday
 

1) Janice 22:44, 2) Jon L. 23:16, 3) Levi 26:26, Christina 26:53, Joe H. 27:43, Jake 28:24, Charles 30:06, Betsy 30:18, Dave 30:51, Tammara 31:01, Grant 33:05, Ron 35:20, Mike K. 35:34, Iestyn 39:53, Yurri 41:23

 
formats

Tuesday 508

Published on November 10, 2009, by in WOD.

This week is for the Frogmen who took the walk to Valhalla, we will never forget!

CrossFit: Michael, Three rounds of 800 meter run, 50 sit-ups, 50-back extensions.  

Warm-Up:400 meter jog, 20-toes to bar, 20-med-ball dead-lifts.

Level-2: GHD

Level-1:Butterfly sit-ups and 10lb med-ball dead-lifts.

Elements: Four rounds, 400 meter run, 25-butterfly sit-ups, 25-10lb med ball dead-lifts.

CrossFit Kids:

Super Frogs:GHD

Leap Frogs:GHD

Tree Frogs:Three rounds, 200 runs, 20-sit-ups, 20-knees to elbows.

Tadpoles: Three rounds, stairs, 15-sit-ups, 10-knees to elbows.

Coaching Notes: Put out!

The boys were hanging out in the TOC when they heard Murph call over the radio that Spartan 01 was in trouble and needed help. They looked at each other with quiet determination and silently jocked up in there kit. They didn't hesitate, they didn't turn there backs in the face of certain danger, they knew one thing if Murph was calling for help than things were very bad, and no matter what no one gets left behind. They boarded two MH-47 Chinooks and set off into the night to bring there mates home. That night Eleven Seals and eight Army Night Stalkers took the journey to Valhalla together. Each of these men endured extreme punishment during training in order to be part of a small group of silent professionals. They didn't do it for glory, medals or ceremonies they did it for love and respect of them men standing on there left and right.

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Yesterdays results

Monday 
1) Daniel (16) 12:23, 2) Bill 21:44, 3) Matt 22:42, Jon L. 25:19,

 
formats

Monday 507

Published on November 9, 2009, by in WOD.

This week is for the Frogmen who took the walk to Valhalla, we will never forget!

CrossFit: Jason 100-squats, 2-Muscle-ups, 80/4, 60/6, 40/8, 20/10.

Warm-Up:JA’s, 20 pass through, 20 OH squats, 20-push-ups, 20-pull-ups.

Level-2: Damn the time do the Muscle-ups.

Level-1: Do 3-pull-ups and 3-dips for every muscle-up you can’t do.

Elements: Four rounds of 25-squats, 15-pull-ups, 15-push-ups.

CrossFit Kids:

Super Frogs: Muscle-ups or x3 pull-up and dips.

Leap Frogs: Five rounds of Elements.

Tree Frogs: Four rounds of Elements.

Tadpoles: Three rounds of 20-squats, 10-pull-ups, 10-push-ups.

Coaching Notes: Forget about your time, forget about the pain in your legs, forget about the screaming from your chest, do this workout with your heart, do it for my friend Petty Officer First Class, United States Navy (Seal) Jason Lewis.

Jason began his journey on July 6th, 2007,  when along with two other Sailors an IED struck there vehicle in Baghdad, Iraq. Jason is survived by his beautiful wife Donna and his three loving children. What I remember most about Jason was the no matter what, he was always in a good mood and always laughing and smiling. His family, friends and teammates remember him for being a great father, a trusted listener and a tenacious warrior. Never judge a lion by his size, because in the end, he is still a lion.