Run 1/2 mile 50 squats – 3 rounds for time.
10 push-ups 10 sit ups 10 squats – 10 rounds for time.
200 squats for time.
“Susan” Run 200m 10 squats 10 push ups – 5 rounds for time.
Sprint 200m and do 25 push ups – 3 rounds for time.
10 Handstand push ups and a 200m run – 3 rounds for time.
Tabata Squats and Push-ups: 20 seconds on 10 seconds rest, 8 rounds each. Count your lowest score.
5 push ups 5 squats 5 sit ups – 20 rounds for time.
Walk 100m on your hands, even if it is 2ms at a time.
10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100m sprint between each set.
Invisible Fran: 21-15-9 of squats and push-ups for time.
Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time.
10 push ups 10 squats and 10 sit ups – 6 rounds for time.
Do one squat and take one breath, (you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc… up to 10, and then come back down to one.
3 vertical jumps 3 squats 3 long jumps – 5 rounds for time.
Handstand 30 seconds and 10 squats – 8 rounds for time.
10 push-ups 100M dash – 10 rounds for time.
Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
5x 400M sprints.
10 X 100 m dash.
25 pressing snatch balances each arm. No weight.
Run 1 mile, lunging 30 steps every 1 minute.
Handstand 30 seconds and 20 squats – 5 rounds for time.
10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.
100 squats for time.
4x 25 jumping squats
10 vertical jumps, 10 push ups, 10 sit ups – 4 rounds for time.
10 squats every 1 minute of your 1 mile run.
10 push-ups 10 squats 10 sit ups – 10 rounds for time.
10 vertical jumps, run 400m – 5 rounds for time.
Spend a total of 3 minutes in a handstand.
Handstand 1 minute, hold bottom of the squat for 1 minute – 5 rounds for time.
Sprint 100m, Walk 100m – 10 rounds for time.
100 push ups for time.
10-9-8-7-6-5-4-3-2-1 burpees and sit ups.
50 sit-ups, 400m run or sprint or walk – 3 rounds for time.
10 walking lunges, 10 push-ups, 10 rounds for time.
50 split jumps for time.
Handstand for 30 seconds or 5 handstand push ups, 400m run – 4 rounds for time.
10 burpees, 100meter sprint – 10 rounds for time.
L-sit off the floor. 10 rounds of 10 seconds. If you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!
Run 400m, 50 squats – 4 rounds for time.
handstand 30 seconds, to squat hold 30 seconds – 10 rounds for time.
Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups – 5 rounds for time.
10 push-ups, 10 squats, 10 rounds for time.
Handstand to Jack-Knife to vertical jump – 30 reps for time.
Run 1 mile with 100 squats at midpoint – for time.
7 squats, 7 burpees – 7 rounds for time.
10x 30 second handstand to 30 second bottom of the squat hold.
Burpee to the push up position, do 10 push ups, burpee out – 5 rounds for time.
Run 1 mile, plus 50 squats – For time.
100 burpees for time.
5 squats, 5 push-ups, 5 sit ups – 20 rounds for time.
Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds for time. Use the transition times as your rest periods…they should be as brief as possible.
5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds for time. Then 3x 100m dash @ 80%.
Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
Handstand 10 seconds jack-knife to vertical jump – 25 reps for time.
Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
50 squats x 5. Rest equal amounts as it took to do each 50.
Run 1 mile and do 10 push-ups every 1 minute.
Sprint 100m 30 squats – 8 rounds for time.
30 push ups, 30 second handstand or Plebs Plank – 3 rounds for time.
10 sit ups and 10 burpees…10 rounds-for time.
Handstand hold, 30 seconds, squat hold 30 seconds – 10 rounds for time.
250 jumping jacks – for time.
100 jumping jacks, 75 squats, 50 push ups, 25 burpees – For time.
Tabata Push-ups: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat – 5 rounds for time.
with eyes closed do 10 squats, open eyes..do 10 push ups eyes closed – 5 rounds for time.
Run 1 minute, squat 1 minute – 5 rounds for time.
Run 1 mile for time.
squat x 10 push up x 10 sit up x 10 – 3 rounds for time.
10 push-ups, 10 hollow rocks, run 200m – 5 rounds for time.
Tabata Squats with eyes closed: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
bottom to bottom ( est at the bottom of the squat instead of standing without support on your hands or butt and make the bottom good, straight back, butt back) Tabata squats.
20 sit ups with support under the lumbar spine, 20 push ups, run 400m – 4 rounds for time.
Handstands, 30 second hold, 30 second static squat, 30 second rest – 8 rounds for time.
Sprint 50ms, 10 push ups – 10 rounds for time.
50 squats, 4 rounds for time. Rest for 2 minutes between rounds.
3x 20 tuck jumps. 3x 30 second handstands.
400m run/sprint 30 squats – 3 rounds for time.
20 jumping jacks, 20 burpees, 20 squats – 3 rounds for time.
Warm up. Run 100m and do 20 squats – 10 rounds for time.
Handstand 5x 30 seconds. Run 800m – 2 rounds for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
100 squats, 3 min. rest, 100 squats.
Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds – 5 rounds. Each pushup counts as 1 rep. Rest. Do 3 more rounds for time.
10x 50m sprint.
Test yourself on a max set of push ups, tight body chest to the floor, full extension!
If you cannot do push-ups from your toes, do your push-ups from the knees. After that do 100 squats for time.
Tabata Tuck jumps and Sit-ups: 20 seconds on 10 seconds rest, 8 rounds each. Count your lowest score.
Run 400m squat 30 hand stand 30 seconds – 3 rounds for time.
5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump – 3 rounds for form
50 burpees for time.
Run 1 mile, stopping every minute to do 20 squats.
30 second handstand, 60 second squat hold ( at the bottom of the squat) – 5 rounds for time.
Run 200m, 50 squats – 3 rounds for time.
20 squats, 20 Burpees, 20 Push-Ups – 3 rounds for time.
Monday, November 2, 2009
Monday, October 26, 2009
Following One Course Until Successful
I've been MIA on the blogging, but certainly staying on my fitness. I haven't been running, but I have a tale to share.
I picked this phrase up recently and it stuck to me. I've heard it said many different ways, but for some reason God made this time different. Follow One Course Until Successful. Lately, I've noticed that I have not been hitting my personal goals like i had planned. In steps this phrase. What if I found one thing to focus on and stuck to it until I've hit my goal? So I chose to stick to 2 goals until I hit them. 1. sell our condo 2. Improve my career options. No matter what I will stick to these goals until I hit them. They are good and they don't hurt anyone so I know that I can expect God's blessings on travels. What I've done in the past is be extremely ADD! I haven't focused on anything long enough to say that I could be successful in it.
This is a principle in Financial Peace University as well. Stick to one Baby Step until that goal has been reached. Then and only then can you move to the next step.
Since I like to start the New Year in November I am going to start 2010 on November 1st. (I will list my 2010 goals later) I expect to have some word on both of these by this weekend. That's a very audacious goal for sure.
So far I have 1 lead from my career search. I am doing 48 days to the work you love and I am on day 26. I honestly expect to hear 3 interviews scheduled by weeks end. The condo is a real test of our faith, but we don't have any other options. I am believing that we'll have an offer by Friday. I am working my agent to keep our house listed high on Craigslist and other listing sites. I am not concerned about the "market" or any other reasons why I shouldn't trust that I'll reach these goals. Either I hit them this week or I will hit them next week or the week after, but we will hit them. No questions or doubts. I have to be successful, because I am focused.
Ok on to fitness. I have been crossfitting pretty much 4-5 times a week. I feel great! I am getting much stronger. My running is ok. However, I need to get out running more.
I picked this phrase up recently and it stuck to me. I've heard it said many different ways, but for some reason God made this time different. Follow One Course Until Successful. Lately, I've noticed that I have not been hitting my personal goals like i had planned. In steps this phrase. What if I found one thing to focus on and stuck to it until I've hit my goal? So I chose to stick to 2 goals until I hit them. 1. sell our condo 2. Improve my career options. No matter what I will stick to these goals until I hit them. They are good and they don't hurt anyone so I know that I can expect God's blessings on travels. What I've done in the past is be extremely ADD! I haven't focused on anything long enough to say that I could be successful in it.
This is a principle in Financial Peace University as well. Stick to one Baby Step until that goal has been reached. Then and only then can you move to the next step.
Since I like to start the New Year in November I am going to start 2010 on November 1st. (I will list my 2010 goals later) I expect to have some word on both of these by this weekend. That's a very audacious goal for sure.
So far I have 1 lead from my career search. I am doing 48 days to the work you love and I am on day 26. I honestly expect to hear 3 interviews scheduled by weeks end. The condo is a real test of our faith, but we don't have any other options. I am believing that we'll have an offer by Friday. I am working my agent to keep our house listed high on Craigslist and other listing sites. I am not concerned about the "market" or any other reasons why I shouldn't trust that I'll reach these goals. Either I hit them this week or I will hit them next week or the week after, but we will hit them. No questions or doubts. I have to be successful, because I am focused.
Ok on to fitness. I have been crossfitting pretty much 4-5 times a week. I feel great! I am getting much stronger. My running is ok. However, I need to get out running more.
Wednesday, October 7, 2009
My Mission Statement
Been working on my personal career search. Here's something I've been working on to clarify who Jason is and what I'm about. Give your thoughts, please.
I will keep a positive outlook/attitude about life and my current situation. As well, I will keep a sense of humor in everything I do. Life is tough and often hard, but not being able to see the good in everything only makes it tougher and harder. I will be known in my family as a loving, caring fun loving and supportive husband and father. Among my colleagues I will be known as a fair, reasonable and honest person; and by my friends I am someone they can count on. Overseeing all my actions is a strong sense of trust and faith which I believe to be my most import character trait.
My Mission is to provide service, products, and benefits with integrity and honest to everyone I work with and for. I will not knowingly seek to harm or take advantage or anyone. I will use my God given talents, know how and abilities in organizing and structuring in ways that provide income and pleasure for my family as well as blessings to those around me.
My Mission is to exercise my creative and innovative ideas by developing which change lives and society for the better. I will use my talents and abilities consistently. I will no longer hide them simply because they will not always be immediately recognized. I want all of my work to be a product of God’s inspiration and a blessing to the world. I will be loyal to my family, friends and most importantly to God.
For myself, I will continually invest in myself. I will invest spiritually, mentally, financially, physically and socially. Spiritually, I will recognize my absolute dependency on Christ. I trust in nothing else for my eternal salvation. Mentally, I seek to continually grow and expand my knowledge. Financially, I will establish a financial foundation of debt freedom and wealth building that changes my family tree. Fitness will remain a key part of my daily activities in order to maintain my body. Socially, I will continue to develop strong friendships that provoke me to remain diligent and moving forward. In my family, I will build healthy, loving relationships in which we encourage each other to become the very best God intended. I will take time to establish good relationships with my household as well as my extended family. At work, I will establish an environment where continual growth is the rule. I will seek new opportunities rather than grow comfortable in one position. In my sphere of influence, I want to exemplify a life surrendered to Christ to all around me.
My Mission is to use all of my skills and experiences in business to help people realize their dreams for their in fullness. I will continually seek to grow mentally and academically that I might be able to do this with effectiveness. I will study to expand my knowledge in God’s Word, business/marketing, family, sales, and fitness. I will strive for loving relationships with my immediate and extended family and many friends. I will invest love, service, time, patience, encouragement, modeling and creativity into those relationships. I will listen more than I talk and be transparent in sharing personal insights and struggles. From now on I will strive for excellence in all of the above and in my hobby of fitness
I will keep a positive outlook/attitude about life and my current situation. As well, I will keep a sense of humor in everything I do. Life is tough and often hard, but not being able to see the good in everything only makes it tougher and harder. I will be known in my family as a loving, caring fun loving and supportive husband and father. Among my colleagues I will be known as a fair, reasonable and honest person; and by my friends I am someone they can count on. Overseeing all my actions is a strong sense of trust and faith which I believe to be my most import character trait.
My Mission is to provide service, products, and benefits with integrity and honest to everyone I work with and for. I will not knowingly seek to harm or take advantage or anyone. I will use my God given talents, know how and abilities in organizing and structuring in ways that provide income and pleasure for my family as well as blessings to those around me.
My Mission is to exercise my creative and innovative ideas by developing which change lives and society for the better. I will use my talents and abilities consistently. I will no longer hide them simply because they will not always be immediately recognized. I want all of my work to be a product of God’s inspiration and a blessing to the world. I will be loyal to my family, friends and most importantly to God.
For myself, I will continually invest in myself. I will invest spiritually, mentally, financially, physically and socially. Spiritually, I will recognize my absolute dependency on Christ. I trust in nothing else for my eternal salvation. Mentally, I seek to continually grow and expand my knowledge. Financially, I will establish a financial foundation of debt freedom and wealth building that changes my family tree. Fitness will remain a key part of my daily activities in order to maintain my body. Socially, I will continue to develop strong friendships that provoke me to remain diligent and moving forward. In my family, I will build healthy, loving relationships in which we encourage each other to become the very best God intended. I will take time to establish good relationships with my household as well as my extended family. At work, I will establish an environment where continual growth is the rule. I will seek new opportunities rather than grow comfortable in one position. In my sphere of influence, I want to exemplify a life surrendered to Christ to all around me.
My Mission is to use all of my skills and experiences in business to help people realize their dreams for their in fullness. I will continually seek to grow mentally and academically that I might be able to do this with effectiveness. I will study to expand my knowledge in God’s Word, business/marketing, family, sales, and fitness. I will strive for loving relationships with my immediate and extended family and many friends. I will invest love, service, time, patience, encouragement, modeling and creativity into those relationships. I will listen more than I talk and be transparent in sharing personal insights and struggles. From now on I will strive for excellence in all of the above and in my hobby of fitness
Thursday, October 1, 2009
Incredible
I know my blog has taken many different turns, but they all center around this one theme. What I am doing to keep my whits about me in this wild and crazy world.
Last night I made another turn. I listened to "Sinners in the hands of an Angry God". As I write this my eyes are tearing up. This has to be the most impactful message I've EVER heard on the reality of Hell and the seriousness of God's love for us. I was so moved that I went to iTunes and bought the audio book. If you've never examined your own heart to answer whether or not you have a relationship with God through Jesus Christ I would strongly admonish you to consider. No seriously, consider it.
On to fitness, whatever it might profit me. I did a tractor tire pull Tuesday that really had my back sore and tired. Today I feel 80% and am thankful todays a rest day. I am going to an Olympic list class at CFNA just to keep warmed up. This weekend is going to be hectic. I am going to support my wife at a retreat she's doing. I think it's going to be a running weekend.
Eating is good and I have been ok at blogging about it.
Last night I made another turn. I listened to "Sinners in the hands of an Angry God". As I write this my eyes are tearing up. This has to be the most impactful message I've EVER heard on the reality of Hell and the seriousness of God's love for us. I was so moved that I went to iTunes and bought the audio book. If you've never examined your own heart to answer whether or not you have a relationship with God through Jesus Christ I would strongly admonish you to consider. No seriously, consider it.
On to fitness, whatever it might profit me. I did a tractor tire pull Tuesday that really had my back sore and tired. Today I feel 80% and am thankful todays a rest day. I am going to an Olympic list class at CFNA just to keep warmed up. This weekend is going to be hectic. I am going to support my wife at a retreat she's doing. I think it's going to be a running weekend.
Eating is good and I have been ok at blogging about it.
Monday, September 28, 2009
Daring to dream
I have been toying w/ the idea of how to get out of the death cycle of hating my job. I have been praying for, reading on, talking about and meeting with people ob this topic.
What I have realized is this: I will have to committ 100 percent to one direction/path. I cannot straddle the fence anymore. I can stay at my current role and turn it around. I can slowly transition to a new role or I can walk in tomorrow and quit. I realize this isn't very remarkable, but I believe I am going to slowly trans to a different role outside of my current role.
I came to this idea while working out last week. I had been doing thrusters wrong. I was actually doing a press and totally killing the workout because I was doing it wrong. When I realized that I was mistaken I made far better success.
Currently, I am doing the right movements, but since it's not the right job for the movements- I am tired and wore out mid day. What I need to do is do a job where my movements match.
I am going to spend the next couple of weeks honing my skills and re writing the job search rules to better fit me. Kind of strange, but I believe for me I can change how I play the game. I am going to create my own WOD- not stick to the prescribed one.
Let's see how much dust I can stir up. There is no other option.
Sent via BlackBerry from T-Mobile
What I have realized is this: I will have to committ 100 percent to one direction/path. I cannot straddle the fence anymore. I can stay at my current role and turn it around. I can slowly transition to a new role or I can walk in tomorrow and quit. I realize this isn't very remarkable, but I believe I am going to slowly trans to a different role outside of my current role.
I came to this idea while working out last week. I had been doing thrusters wrong. I was actually doing a press and totally killing the workout because I was doing it wrong. When I realized that I was mistaken I made far better success.
Currently, I am doing the right movements, but since it's not the right job for the movements- I am tired and wore out mid day. What I need to do is do a job where my movements match.
I am going to spend the next couple of weeks honing my skills and re writing the job search rules to better fit me. Kind of strange, but I believe for me I can change how I play the game. I am going to create my own WOD- not stick to the prescribed one.
Let's see how much dust I can stir up. There is no other option.
Sent via BlackBerry from T-Mobile
Saturday, September 19, 2009
USMC Mud Run
This year's race was absolutely incredible. I will highlight some of the things.
Cleats-buy a good pair of cleats. They are just about worth their pre-race weight in gold. At the end they'll weigh 2 x more. Even though I duct taped my shoes the cleats did exactly as they were expected. Great investment.
Run light-dont wear a lot of clothes. There is no reason for them and they'll only result in more nastiness at the end.
Pace-with your team get a nice pace and try to keep it thru the race. There are some monster obstacles that you need to have a pace for.
Plan- unlike war you can plan for most of this race. Decide who'll go over the 10 ft wall first, who'll go back to get anyone that falls behind.
Recruit-get team members w/ similar physical abilities and skills. No need to have a couch potato on a team with triathletes. Nor do you want a elite athlete on a team with weekend warriors.
Register-register early. The later in the day you run the less fun it is. Last year we went early and this year we went late. The earlier in the day the better.
Showers-be ready to strip down in an outside shower situation. Sandals will make you look a lot smater than those you see walking on gravel barefoot.
Clothes-have some extra towels and change of clothes. Kind of obvious, but plan to bring a comfortable change of clothes.
Train-USMC sends out a training plan and I am starting to think that it would be a good idea to read that email. I crossfit'ed as my training and I felt that helped a lot. However, I know that I could've done better.
We had a great run. The route was the same as last year. The course was definetly worn from nearly 3000 people running before us.
The hazards were perfect. Most of the time there were 2 so not to develop a line of folk. The water/mud hazards were what they were, tough. But I felt as if I was moving through well.
The hills were excellent. They were slippery and slick. Thankfully cleats just cut right into it. If the entire team had cleats these challenges would have been a piece if muddy cake.
The runs were slow and not fun. There were instances where I would have rathered a mud pit or a hill over running just to keep it going.
I did notice that there were very few Devil Dogs barking orders. Might have been due to the lateness of the day. I did enjoy a good barking at.
Overall the race was excellent. I will certainly be doing it again next year.
Sent via BlackBerry from T-Mobile
Cleats-buy a good pair of cleats. They are just about worth their pre-race weight in gold. At the end they'll weigh 2 x more. Even though I duct taped my shoes the cleats did exactly as they were expected. Great investment.
Run light-dont wear a lot of clothes. There is no reason for them and they'll only result in more nastiness at the end.
Pace-with your team get a nice pace and try to keep it thru the race. There are some monster obstacles that you need to have a pace for.
Plan- unlike war you can plan for most of this race. Decide who'll go over the 10 ft wall first, who'll go back to get anyone that falls behind.
Recruit-get team members w/ similar physical abilities and skills. No need to have a couch potato on a team with triathletes. Nor do you want a elite athlete on a team with weekend warriors.
Register-register early. The later in the day you run the less fun it is. Last year we went early and this year we went late. The earlier in the day the better.
Showers-be ready to strip down in an outside shower situation. Sandals will make you look a lot smater than those you see walking on gravel barefoot.
Clothes-have some extra towels and change of clothes. Kind of obvious, but plan to bring a comfortable change of clothes.
Train-USMC sends out a training plan and I am starting to think that it would be a good idea to read that email. I crossfit'ed as my training and I felt that helped a lot. However, I know that I could've done better.
We had a great run. The route was the same as last year. The course was definetly worn from nearly 3000 people running before us.
The hazards were perfect. Most of the time there were 2 so not to develop a line of folk. The water/mud hazards were what they were, tough. But I felt as if I was moving through well.
The hills were excellent. They were slippery and slick. Thankfully cleats just cut right into it. If the entire team had cleats these challenges would have been a piece if muddy cake.
The runs were slow and not fun. There were instances where I would have rathered a mud pit or a hill over running just to keep it going.
I did notice that there were very few Devil Dogs barking orders. Might have been due to the lateness of the day. I did enjoy a good barking at.
Overall the race was excellent. I will certainly be doing it again next year.
Sent via BlackBerry from T-Mobile
Wednesday, September 16, 2009
Finally ran my neighborhood
First of all I am still in awe of where we live. God HOOKED us UP! Our neighborhood is so great. I have had a chance to meet some of our neighbors and they are just like the n'hood-great! But I am still just overwhelmed that we were able to land this house, on the terms that we did, for the price that we did. It's really God.
Tthe super-neat things about this place is it is quiet. There aren't a ton of cars zipping around and someone riding through playing loud music might be shot.
Yesterday was a Crossfit make up day so I chose to make up the 5k I didn't do last week. I have been a little tired lately so I wasn't to excited about a 4 am run. Monday night I laid out all my clothes for a run and for work. When I got up at 445 I promised myself that I'd just run the 5k, shower and get back in the bed. (I still owe myself that nap)
Ok, so I am up and dressed. I stretched some. I swear by my Blackberry I am going to be a better strecher. I just don't do it. I have confessed this as a "sin" and I need to make a change. I have to do better at this. My mind is always thinking that I can get my workout/run done faster if I cut the stretching or warm up. I am going to get better I promise.
Something I don't fully appreciate about my house is it's built on a hill. A pretty steep one at that. I know it, but you don't appreciate it until you start running on semi-warm legs at 5 am. I was able to Garmin the neighborhood to kind of check the elevations and the such. There are some serious hills in this place. It's not that big either so the hills jump on your quick and don't let go.
My overall time was 32 mins. Which is good given that I haven't been running strong in a while. I am not sure if I will do the Silver Comet 1/2 marathon in October. It's totally flat and would give me a good chance to see if I have improved. Given that there are some intense hills out there I figure I could have easily shaved off 5 minutes if I were on a flat course.
While I was running I was praying for my neighbors/neighborhood and general stuff. It amazes me how at peace I become when I am running. It became really clear that I don't have as much to be worried about as I thought I did. Couple that with the fact that I certainly don't have the power to change any of it. So I might as well enjoy this time and relax. The condo will get sold. The job will get better. Little piddly things will piddle on. All I can do is trust God and enjoy the run.
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