Alabama vs. Auburn
We will have a team underground strength workout at 9 a.m. If you have been enjoying the UGS workouts and will be in town, feel free to join us. Pick a team–Alabama or Auburn–to join or cheer on. Visitors are welcomed to attend and encourage all participants or their favorite team.
Saturdays are open gym from 9 a.m. – noon. If you are not interested in joining the UGS workout on Saturday, you may choose a WOD that you missed during the week.
Processed food link to depression: research
Processed food can depress your metabolism, immune system, sex drive, and life expectancy. Now add your mood to the list of things processed foods depress. If you are thinking that you’ll just pop a Prozac the next time you eat a donut and you will be fine, please reconsider or you will have to pop a dozen more pills to treat the side effects of common anti-depressants.
Disclaimer: Major depression is serious and should be treated. Some foods are too dang good to never eat. But, if you are eating bad foods more times than not, try changing your diet for 30 days. You will be amazed how much better you will feel.
“Badger”
Courtesy of CrossFit.com
3 Rounds for time:
– 30 Squat Cleans (95#/65#)
– 30 Pullups
– 800m Run
Navy Chief Special Warfare Operator Mark T. Carter, 27, of Fallbrook, Calif.; assigned to Tactical Development and Evaluation Squadron 2, Virginia Beach, Va.; died Dec. 11, 2007 in Balad, Iraq, as a result of enemy action while conducting combat operations in Iraq. Carter is survived by his father, mother, three brothers and four sisters.
Article: SEAL chief killed in Iraq, Navy says
Week 3
Upper Body (UB)
5 Rounds:
1a. 5-10 Alternating Presses
1b. 5 Weighted Pullups
4 Rounds:
2a. 15 Weighted Pushups or Ring Dips
2b. 10 Bentover Double Kettlebell Row
3 Rounds:
3a. 5 Hang Cleans
3b. Tire Harness Overhead Extension and Standing Press
5 Rounds:
4a. 200ft Farmer’s Walk
4b. 20 Sledge Strikes
“Josh”
For time:
– 21 Overhead Squat (95#/65#)
– 42 Pullups
– 15 Overhead Squat
– 30 Pullups
– 9 Overhead Squat
– 18 Pullups
SSG Joshua Hager, United States Army, died February 23, 2007 of injuries suffered when an improvised explosive device detonated near their HMMWV during combat operations in Ramadi, Iraq, on February 22 He is survived by his wife, Heather, and son, Bayley. He is also survived by his mother, Lois, and his father, Kris.
“Daniel”
Courtesy of CrossFit.com
For time:
– 50 Pullups
– 400m Run
– 21 Thrusters (95#/65#)
– 800m Run
– 21 Thrusters (95#/65#)
– 400m Run
– 50 Pullups
Sgt. 1st Class Daniel B. Crabtree was killed in action on June 24, 2006 when a roadside bomb exploded next to his vehicle during a combat patrol near Al Kut, in east-central Iraq. He is survived by his wife, Kathy, and his daughter, Mallory, of Green, Ohio. He is also survived by his father, Ronald Crabtree and his mother, Judy Ann Crabtree.
Week 3
Lower Body (LB)
5 Rounds:
1a. 10 Double Kettlebell Front Squat
1b. Suicide Runs
5 Rounds:
2a. 10 Lunge Jumps
2b. 6 Double Kettlebell Cleans
3 Rounds:
3a. 200′ Tire Drag
3b. 10 Weighted Back Extension
4 Rounds:
– 200′ Tire Drag
1 Round:
-50 GHDs or 50 Weighted Situps
“Randy”
Courtesy of CrossFit.com
75 Power Snatch for time (75#/45#)
Note: Instruction, learning, and practice for those new to the snatch.
Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.
Week 3
Full Body (FB)
5 Rounds:
1a. 5 KB Clean and Press
1b. 10-15 KB Rows
3 Rounds:
2a. Max Reps Ring Pushups
2b. Max Reps Ring Rows
4 Rounds:
200′ Tire Drag
3 Rounds:
10 Knees to Elbows
“Murph”
For time:
– 1 mile Run
– 100 Pullups
– 200 Pushups
– 300 Air Squats
– 1 mile Run
Partition the pullups, pushups, and squats as needed. For instance, you could do 20 rounds of Cindy. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Scaled versions will be available.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28, 2005. This workout was one of Mike’s favorites and he named it “Body Armor.” From here on, it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.