“Religion is meant to be bread for daily use, not cake for special occasions.” – Unknown

STRENGTH/SKILL

ring dip progressions/practice x 10min

FOD

5 rounds for time:

7 DB squat snatch L arm

7 DB squat snatch R arm

14 burpees

MOBILITY/RECOVERY

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“When I stand before God at the end of my life, I would hope that I would not have a single bit of talent left, and I could say – I used everything you gave me.” – Erma Bombeck

STRENGTH/SKILL

press 3-3-3-3-3

FOD

3 rounds for time:

400m run

21 KB swings

12 pull-ups

PARKOUR DOPENESS – Parkour Visions in Seattle

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Crossfit Games 2012

“I don’t care what people think. People are stupid.” Charles Barkley

STRENGTH/SKILL

back squat 5 x 5 - each set immediately followed by 10 squat jumps

FOD

15min AMRAP

10 wall ball

15 hand release pushups

20 box jumps

SLEEP IS FOR SUCKERS!!

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“Be yourself, don’t take anyone’s shit, and never let them take you alive.” – Gerard Way

STRENGTH/SKILL

double under progression 10-20-30-40-50-40-30-20-10

FOD

for time:

60 DB walking waiter lunges

50 wall ball

40 double unders

30 KB swings

20 ring dips

10 burpee broad jumps

SHOULDER AWESOMENESS

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“So many of our dreams at first seem impossible, then they seem improbable, and then, when we summon the will, they soon become inevitable.” – unknown

STRENGTH/SKILL

turkish get-ups 4 x 6

FOD

5 rounds

30sec max pull-ups

30sec max pushups

30sec max KB goblet squats

30sec max box jumps  (must step down)

** 30sec rest **

HIP MOBILITY ROUND 3

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“The greater danger for most of us lies not in setting our aim too high and falling short; but setting our aim too low, and achieving our mark.” – Michelangelo

UFC ON FUEL TV 1

My man Jake “The Juggernaut” Ellenberger put a whooping on “The Nightmare” Diego Sanchez last night in our hometown of Omaha, NE at UFC on Fuel TV 1. Those of you that follow MMA know that Diego Sanchez is a bulldog, probably best known for his unbelievable battles with Clay Guida. Sanchez was also one of the original Ultimate Fighter competitors and is a likely future hall-of-famer in the sport. But, none of that mattered last night.

Jake has been fighting worldwide for years and is still early in his fighting career – at only 26yrs old. i’ve had the pleasure of training with him and another UFC veteran Jason Brilz before, so i fully know what Jake is capable of. He has great footwork and dynamite in his hands, but last night he showed just how much the other facets of his game have improved during his run at the UFC welterweight title. He looks better and better every time he steps into the octagon. Last night i felt he controlled the fight until the final few minutes. Jake kept Diego at bay with a varied arsenal of strikes – a good quick jab, counter hooks, knees, kicks – all of which allowed him to hit a great blast double in the second round.

The third and final round was more of the same domination from Jake, until a scramble in the final minutes allowed Diego to take his back – a bad position to be in, especially with a veteran like Diego. But, Jake covered well, used great defense and heart, and in the last few seconds actually reversed Diego and fought his way out. It was a spectacular finish – and i found myself scrambling around in front of the TV along with Jake, screaming for victory when that bell rang! My man did it again – watch out GSP!!

If you have 30min check out the replay of the fight here – Ellenberger vs. Sanchez replay – it’ll be well worth your time! The Dojo loves ya Jake!! Talk to ya soon. OOOSSS!!

“You cannot teach a man anything; you can only help him discover it in himself.” – Galileo Galilei

STRENGTH/SKILL

snatch pulls 3-3-3-3 and then full snatch 3-3-3-3

FOD

w/ 2.5min running clock complete 1 round – repeat for 5 rounds:

10 deadlift

15 double unders

20 KB swings

** any time left w/in the round is rest **

LEARNING FROM THE BEST

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“I don’t understand why Cupid was chosen to represent Valentine’s Day. When I think about romance, the last thing on my mind is a short, chubby toddler coming at me with a weapon.” – anonymous

STRENGTH/SKILL

pull-up practice x 10min - this is scaled to your ability level. If you do not yet have kipping pull-ups, that’s what you will work on. If you can do the kipping pull-up, work on the butterfly. If can kip and butterfly, spend time improving your dead hang and working on the L-sit pull-up.

FOD

10min AMRAP

5 DB burpee hang squat cleans

5 toes-2-bar

** 2min rest **

10 40yd sprints

FOR THE LOVE OF THE GAME!

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“Do something every day that you don’t want to do; this is the golden rule for acquiring the habit of doing your duty without pain.” – Mark Twain

STRENGTH/SKILL

front squat 3-3-3-3-3-3  - be progressive in your weights, working up to a heavy 3 sets

FOD

8 rounds for time:

8 SDLHP

8 push press

10 bar facing 180 degree squat jumps

WHAT’S YOUR BETTER?

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“Life’s disappointments are harder to take when you don’t know any swear words.” – Bill Watterson via Calvin & Hobbes

STRENGTH/SKILL

hollow rocks – accumulate a total of 3min, resting no more than 30sec at a time

FOD

** 50 KB swing buy-in **

10min AMRAP:

10 pushups

15 sit-ups

20 squats

A LITTLE YOUTHFUL INSPIRATION