We Will Remember them...

(Myself and Warrant Officer Rick Nolan, KIA 3 September 2006 in Panjaway Afghanistan)

Today is a special day for me. I really like to reflect on things and be thankful to all of our veterans. I also like to reflect on my comrades that lost their lives in battle. We are very lucky to live in this country and have all the freedoms we have.

"Erin" In honor of Masteral Corporal Erin Doyle, 32, was killed in a Firefight August 11th, 2008, in the Panjawa district, Khandahar Province, Afghanistan. He is survived by his wife Nicole and daughter Zarine.

5 rounds for time:

15 Dumbell Split Cleans 40lb dumbells

21 Pull-ups

14:24 PR by over 3 minutes

I would like to have fought next to Erin, he seemed like an amazing guy. You can read more about him here if you like. His story and all the other heroes motivated Dani and I to go hard on this workout. Dani completed it with 25lb dumbells in 19:04.

Mid Atlantic Qual WOD

3 rounds

10 Deadlifts

5o Double Unders

7:24

Not bad compared to the last time I did it 6 months a go. Used 225lbs and did it in 9:45. Fast times in the actually qualifier were 3 - 5 minutes. I was able to rep the first round out unbroken but fell apart in the later rounds. My MetCon is lacking but its a good thing MetCon is easy to lose but just as easy to back. Strength on the other hand takes time to build and to lose. I would rather focus my efforts on strength.

Beat by a Girl

Played squash with a client of mine today. She is a national caliber player so it was a good workout. For those of you that do not play squash it is a game in which knowing where to stand and place the ball can work in your favour. She played a game called, "how much can I make Sean run around the court." But it was still a lot of fun and I learned a lot from her.

Afterwards

Back Squat 5x5

115kgx5

117.5kgx5

120kgx5

122.5kgx5

125kgx3

Legs were a little sore, probably should of hit the last set no problem.

Press and MaxFit

Press
50kgx5
50x5
50x5
50x3
5x4
METCON (MaxFit)
4 rounds for time
15 Pull-ups
10 Box Jump 20 inch
5 Deadlift 100kg
5:11

Chinook = Running

Clean and Jerk

40x1x5

60x1x2

75x1

90x1

100x1

105 x clean missed jerk

105 x 1

105 x 1 press out

105 x miss

Ben's Brutal Metcon

AMRAP 12 minutes

400m run

12 burpees

21 box jump 20inches

3 rounds + 400m run + 5 Burpees

Thanks Ben, I remember now how much I suck and hate running. Hopefully these Chinooks occur more often and I can get outside and run more.

I'm Back

I'll save the horseshit exuses of work and life and get back to training....

Snatch

77.5kgx1x4

missed #4 and tried again and missed

MetCon

3 rounds

10 thrusters 95lbs

10 Burpees

4:07 BIG improvement from last time i did this 5 months a go

Back Squat, Press Pull-ups

Back Squat

5x3

115kgx5x3

Press

50x5x2

Pull-ups (Strict)

12

9

12

Strict pull-ups and Press has suffered because I have neglected them. My back squat is feeling solid and will be back up to 130kg x 5 in time. From there I am just looking at getting stronger. Pat hit a bodyweight Press the other day which is amazing...I am setting a goal to get one within a year!