overhead squats
5-5-5-5-5

TRACK DAY

one mile pace run
800 mtrs x 2 @ sub race pace
400 mtrs x 2 @ sub 800 pace

REST

Kant taught that the fundamental principle of the practical world is a moral law which may be stated: "Always act so that you can will the maxim or determining principle of your action to become universal law; act so that you can will that everybody shall follow the principle of your action." This he called this the "categorical imperative."

96 DEGREES IN THE SHADE

12 burpees
12 pull ups
10 rnds for time

AUTO PILOT

3 rnds for time
500 mtr row
450 mtr run
95# shoulder press x 10
95# push press x 10
95# push jerk x 10

CSW with ERIK PAULSON

XXX

AMRAP : 5 minutes each station

135# thrusters x 5
muscle ups x 5
2 minute rest

135# power snatch x 5
ring dips x 5
2 minute rest

135# squat cleans x 5
HSPU x 5
2 minute rest

135# hang clean & overhead x 5
rope climbs x 5
2 minute rest

135# SDLHP x 5
burpees x 5

post total reps for score.

REST-TRAVEL TO JAX

TDS

21-15-9
for time
95# power snatch
ring dips

TABATA THE FOLLOWING

pull ups
1min rest
135# bench press
1min rest
bar hangs
1min rest
push ups
1min rest
sit ups
1min rest
squats

SQUAT CLEANS

1-1-1-1-1

REST DAY

who trains my hands for war and my fingers for battle

3 muscle ups
300 mtr run
10 rnds for time

every two min on the min for 10min:
10 c2b pull ups
10 burpees
10 sit ups
*no chalk, just one light coat of vasoline

front squats
2-2-2
then
21-15-9
135# hang power cleans
ring dips
for time

REST

I teach you the Superman. Man is something that is to be surpassed.
What have ye done to surpass man?

-Thus Spake Zarathustra

155# push press x 10
pull ups x 20
3 rnds with 3 min rest in btwn

HEAVY SQUAT CLEANS

1-1-1-1-1

REST AND RECOVER

Only great pain is, as the teacher of great suspicion, the ultimate liberator of the spirit...it is only great pain, that slow protracted pain which takes its time and in which we are as it were burned with green wood, that compels us philosophers to descend into our ultimate depths and to put from us all trust, all that is good-hearted, palliated, gentle, average, wherin perhaps our humanity previously reposed. I doubt whether such pain "improves: us-but I do know it deepens us....
Fredrich Nietzsche

rest and regret it

135# floor to overhead x 30 for time

max reps in 10 min:

97# pull ups

then

tabata handstand holds

then

tabata sit ups

DEADLIFT

5000#s any combination of sets/reps for time

HILL REPEATS

Get off of the pavement. Find a trail on a hill with unpredictable terrain. Turn your music off and listen to the trail. Listen to your body. Let it regress and adapt as it remembers when this activity was necessary for survival. How far you go within is more important than the measure of time and distance. Every run should be a mind walk as well, taking you to a different place and returning you as different person. Learn how to access your dormant and primitive instincts. It's nice to lift heavy weights and motor through metcon wods, to experience the blood pump and adrenaline high. The pay off, i.e. gratification, is much higher and quantifiable than with running. However, nothing you do in the gym compares to the vestiges of running. Although useful, they are still only similations of movements found in nature. Running is the one activity that binds us to nature, to our roots, and to other animals. Put your sense of reason on the shelf and reach deep into your passion. Run as though your life depends on it and experience the flood of chemicals that drives us to conquer our hostile environment. Harness the fundamental principles in order to replicate the same response as life demands it.
You should run so that your lungs can barely meet your legs' demands. Push your blood/oxygen resources to their limits. You should feel the blood shunt, precluding flow to your upper body extremities. Your arms should tingle. The feeling should pass to your head as though you are about to lose consciousness but just before doing so you make it to the top. Repeat this process until you get slower and weaker. If you can overcome your body's defenses, do damage to yourself in order to repair and grow stronger. Only a stubborn will and dangerous sense of resolve can overcome the body's natural pursuit of self-preservation.

SUNDAY BLUES

row 500 mtrs
rest
bdy wt bench press x max reps
immediatley followed by:
30# weighted pull ups
5 min rest

REST DAY

We hold these Truths to be self-evident, that all Men are created equal, that they are endowed, by their CREATOR, with certain unalienable Rights, that among these are Life, Liberty, and the Pursuit of Happiness.--That to secure these Rights, Governments are instituted among Men, deriving their just Powers from the Consent of the Governed, that whenever any Form of Government becomes destructive of these Ends, it is the Right of the People to alter or to abolish it, and to institute new Government, laying its Foundation on such Principles, and organizing its Powers in such Form, as to them shall seem most likely to effect their Safety and Happiness. Prudence, indeed, will dictate, that Governments long established, should not be changed for light and transient Causes; and accordingly all Experience hath shewn, that Mankind are more disposed to suffer, while Evils are sufferable, than to right themselves by abolishing the Forms to which they are accustomed. But when a long Train of Abuses and Usurpations, pursuing invariably the same Object, evinces a Design to reduce them under absolute Despotism, it is their Right, it is their Duty, to throw off such Government, and to provide new Guards for their future Security. Such has been the patient Sufferance of these Colonies; and such is now the Necessity which constrains them to alter their former Systems of Government. The History of the present King of Great-Britain is a History of repeated Injuries and Usurpations, all having in direct Object the Establishment of an absolute Tyranny over these States. To prove this, let Facts be submitted to a candid World.

From CFJAX:
135#
2-4-6-8-10
d-lift/hang power clean
10-8-6-4-2
front squats/pushpress

RING TRAINING

max muscle ups in one hour

IN THE DARK IN THE RAIN

one hour zone two hear rate run

If you ever want to visit DC and want to avoid the herd then the best time to do so is at night. It's the one time when the monuments get to rest, free from the deafening sounds of voices, unblinded by the litany of flashes, and free to breath the night's fresh air. An even better way to experience DC is to do so running. As others waddle their way four abreast on the three person side walk, taking all day to roam to and fro, you could see thrice as much and get fit doing it. Ask anyone who has done the DC world tour and they usually end up beat. It's generally not what you do but how you do it that makes you tired and walking can be more tiresome than running. Lazy activity inspires a lazy mind. Fortunately the energy and history of DC is so powerful that it's nearly impossible to focus on running. One can easily log ten miles without realizing it. The Marine Corps Marathon cuts through the heart of DC making it one of the most scenic marathons in my opinion.