SugarWOD

WORKOUT OF THE DAY

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WOD: 1-28-13

Strength:  Pause Back Squats

5-5-5-5 at 75% percent based on feel

2 second pause on bottom of each rep

WOD L1:  10 rounds:  1 min on 1 min off:

Row

Goal:  2800/2200 meters

1 Burpee for every 10 meters you are off at the end of the 10 rounds

WOD L2:  10 rounds:  1 min on 1 min off:

Row

Goal:  3200/2600 meters

1 Burpee for every 10 meters you are off at the end of the 10 rounds

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In case you forgot, Paleo Power Meals are readily available at any time!  Click here to watch their new video (Mykim made it!)

Hmmm, this is…different…

A full description of the workout and your experiences through it could be issued in today’s blog, but alas, you will get nothing.  Instead you should be wondering if you have ever done 10 rounds of sprinting of the rower before.  If the answer to that question is a resounding “no”, then you owe it to yourself to come in and go through it so that you may experience it for yourself.  Think of it like going skydiving, except it will be nothing like it and way harder/way harder.

Something like that if I remember correctly,

CG

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WOD: 1-27-13

Team WOD L1: For time:

1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

WOD L2:  “Murph”:  For time:

1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

The whole workout is to be done with a 20/10 lb. vest.

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Please read entirely…

Operation Red Wings (6-28-2005)

On June 28, 2005, deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan, a very committed four-man Navy SEAL team was conducting a reconnaissance mission at the unforgiving altitude of approximately 10,000 feet. The SEALs, Lt. Michael Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz, Sonar Technician 2nd Class (SEAL) Matthew Axelson and Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell had a vital task.  The four SEALs were scouting Ahmad Shah – a terrorist in his mid-30s who grew up in the adjacent mountains just to the south.

Under the assumed name Muhammad Ismail, Shah led a guerrilla group known to locals as the “Mountain Tigers” that had aligned with the Taliban and other militant groups close to the Pakistani border. The SEAL mission was compromised when the team was spotted by local nationals, who presumably reported its presence and location to the Taliban. A fierce firefight erupted between the four SEALs and a much larger enemy force of more than 50 anti-coalition militia.  The enemy had the SEALs outnumbered.  They also had terrain advantage.  They launched a well-organized, three-sided attack on the SEALs.  The firefight continued relentlessly as the overwhelming militia forced the team deeper into a ravine.

Trying to reach safety, the four men, now each wounded, began bounding down the mountain’s steep sides, making leaps of 20 to 30 feet. Approximately 45 minutes into the fight, pinned down by overwhelming forces, Dietz, the communications petty officer, sought open air to place a distress call back to the base. But before he could, he was shot in the hand, the blast shattering his thumb. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire.  This deliberate and heroic act deprived him of cover and made him a target for the enemy.  While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in.  Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

An MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent is as part of an extraction mission to pull out the four embattled SEALs.  The MH-47 was escorted by heavily-armored, Army attack helicopters. Entering a hot combat zone, attack helicopters are used initially to neutralize the enemy and make it safer for the lightly-armored, personnel-transport helicopter to insert.

The heavy weight of the attack helicopters slowed the formation’s advance prompting the MH-47 to outrun their armored escort.  They knew the tremendous risk going into an active enemy area in daylight, without their attack support, and without the cover of night.  Risk would, of course, be minimized if they put the helicopter down in a safe zone. But knowing that their warrior brothers were shot, surrounded and severely wounded, the rescue team opted to directly enter the oncoming battle in hopes of landing on brutally hazardous terrain.  As the Chinook raced to the battle, a rocket-propelled grenade struck the helicopter, killing all 16 men aboard.  On the ground and nearly out of ammunition, the four SEALs, Murphy, Luttrell, Dietz and Axelson, continued the fight.  By the end of the two-hour gunfight that careened through the hills and over cliffs, Murphy, Axelson and Dietz had been killed. An estimated 35 Taliban were also dead.

The fourth SEAL, Luttrell, was blasted over a ridge by a rocket propelled grenade and was knocked unconscious. Regaining consciousness some time later, Luttrell managed to escape – badly injured – and slowly crawl away down the side of a cliff. Dehydrated, with a bullet wound to one leg, shrapnel embedded in both legs, three vertebrae cracked; the situation for Luttrell was grim. Rescue helicopters were sent in, but he was too weak and injured to make contact. Traveling seven miles on foot he evaded the enemy for nearly a day. Gratefully, local nationals came to his aid, carrying him to a nearby village where they kept him for three days. The Taliban came to the village several times demanding that Luttrell be turned over to them. The villagers refused.  One of the villagers made his way to a Marine outpost with a note from Luttrell, and U.S. forces launched a massive operation that rescued him from enemy territory on July 2.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.  This was the worst single-day U.S. Forces death toll since Operation Enduring Freedom began nearly six years ago.  It was the single largest loss of life for Naval Special Warfare since World War II.

The L1 is teams of two.  Both members have to do all of the running, but  the middle portion can be broken up anyhow.  The L2 is to be done alone only if you can do the whole thing with a 20/10 lb vest and the middle portion can still be broken up anyhow.

RIP hero,

CG

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WOD: 1-26-13

Team WOD:  For time:

2500M
250 Wall Balls (14/10)

Switch exercises every minute.  If you complete all of the reps of one exercise before the other, break up the remaining reps anyhow.

Team WOD:  For time:

3000M
250 Wall Balls (20/14)

Switch exercises every minute.  If you complete all of the reps of one exercise before the other, break up the remaining reps anyhow.

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Today is going one of two ways…

This workout will either be incredibly easy (to the point where a second workout will be assigned) or it will be hard enough that you will use  15-20 seconds of each minute recovering from doing what you just did.  The workout will be more like the former if you and your partner decide to go through the row like you are on a swan boat and do Wall Balls as if they were meant to be fun.  However, if you and your partner decide to do the Wall Balls like your trying to dent the walls and row like your trying to move the rower, then today will not be picnic-like.  Either way, the second workout will be 2 rounds of tomorrow’s workout.

Which includes lots of running and a forty minute cap,

CG

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WOD: 1-25-13

Strength:  3 rounds of:

12 Good Mornings
12 Pendlay Rows
12 second bottom of OHS hold

All exercises at the same weight as heavy as possible

WOD L1: For time:

500M Row
50 Double Unders
400M Row
40 Kettebell Swings (20/12)
300M Row
30 Burpees
200M Row
20 Wall Balls (20/14)
100M Row
10 Toes to Bar

WOD L2: For time:

10 Toes to Bar
100M Row
20 Wall Balls (30/20) (if no 30 lb is available use a 20# plus vest)
200M Row
30 Burpees
300M Row
40 Kettebell Swings (24/16)
400M Row
50 Double Unders
500M Row

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The work week is over…

If you were excited that you now get to cheat on paleo then be happy!!!  Happy in the fact that you are almost half way done with the challenge and cheating now will only cripple your total efforts at this point.  By the end of the weekend, if you have been good, you will have developed some habits that will propel you to better health and fitness.  Be proud of yourself and reward your efforts with a good workout and a high five.  Save your cheats for the end of the challenge when you know you will genuinely enjoy them.  And feel terrible the day after you eat poorly.

Chocolate and pizza!,

CG

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WOD: 1-24-13

Strength:  Back Squats

1 at 95% based on feel
1 at 100% based on feel
1 at 105% based on feel

WOD L1: 10 min AMRAP of:

2 Thrusters (65/45)
2 Hang Power Snatch (65/45)
4 Thrusters (65/45)
4 Hang Power Snatch (65/45)

Continue this pattern until 10 minutes expire.

WOD L2: 10 min AMRAP of:WOD

2 Thrusters (95/65)
2 Hang Power Snatch (95/65)
4 Thrusters (95/65)
4 Hang Power Snatch (65/45)

Continue this pattern until 10 minutes expire.

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Start getting pumped!…

A lot of you are on your way to put up some monster numbers for the Back Squat.  Be sure to come in and get this last hurrah of strength in.  Come February, the programming format will move to a more skill based focus.  This will be ideal for those who have been looking to clean their gymnastics and other skills.  This will also work as the setup for the Opens come March!  Please note that today’s workout will be a great test to see who is using their arms (versus their hips) to move the weight in the snatch.  If you are using your arms, the thrusters will be significantly harder.  If you are using your hips, they will just be regular hard.

So pumped already,

CG

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