The Time Has Come....

as of today I will no longer be using this blog......

here is where you can find me if you would still like to follow me in my continued pursuit of my personal legend. http://undergroundshack.wordpress.com In the last few months I have had numerous people wanting to know my workouts, what do i eat, any books I have read, what is on my ipod playlist.. well now you can find it. if you know me, then you aware of the sites I follow, the people I admire and try to emulate... well this site is a metamorphosis of all of my influences. Be prepared to climb trees, run trails, lift weights.... lift heavy weights, row, pick up rocks, stones, sticks and logs.

........hope to see you on the other side

Feed the Warrior

Magnet

What are you attracting?

I'm Not Afraid

I'm not afraid to take a stand
Everybody come take my hand
We'll walk this road together, through the storm
Whatever weather, cold or warm
Just let you know that, you're not alone
Holla if you feel that you've been down the same road

(Intro)

Yeah, It's been a ride...
I guess I had to go to that place to get to this one
Now some of you might still be in that place
If you're trying to get out, just follow me
I'll get you there

(Verse 1)

You can try and read my lyrics off of this paper before I lay 'em
But you won't take this thing out these words before I say 'em
Cause ain't no way I'm let you stop me from causing mayhem
When I say 'em or do something I do it, I don't give a damn
What you think, I'm doing this for me, so fuck the world
Feed it beans, it's gassed up, if a thing's stopping me
I'mma be what I set out to be, without a doubt undoubtedly
And all those who look down on me I'm tearing down your balcony
No if ands or buts don't try to ask him why or how can he
From Infinite down to the last Relapse album he's still shit and
Whether he's on salary, paid hourly
Until he bows out or he shit's his bowels out of him
Whichever comes first, for better or worse
He's married to the game, like a fuck you for christmas
His gift is a curse, forget the earth he's got the urge
To pull his dick from the dirt and fuck the universe

(Hook)

I'm not afraid to take a stand
Everybody come take my hand
We'll walk this road together, through the storm
Whatever weather, cold or warm
Just let you know that, you're not alone
Holla if you feel that you've been down the same road

(Verse 2)
Ok quit playin' with the scissors and shit, and cut the crap
I shouldn't have to rhyme these words in the rhythm for you to know it's a rap
You said you was king, you lied through your teeth
For that fuck your feelings, instead of getting crowned you're getting capped
And to the fans, I'll never let you down again, I'm back
I promise to never go back on that promise, in fact
Let's be honest, that last Relapse CD was "ehhhh"
Perhaps I ran them accents into the ground
Eminem Not Afraid lyrics found on http://www.directlyrics.com.com/eminem-not-afraid-lyrics.html
Relax, I ain't going back to that now
All I'm tryna say is get back, click-clack BLAOW
Cause I ain't playin' around
There's a game called circle and I don't know how
I'm way too up to back down
But I think I'm still tryna figure this crap out
Thought I had it mapped out but I guess I didn't
This fucking black cloud's still follow's me around
But it's time to exercise these demons
These motherfuckers are doing jumping jacks now!

(Hook)

I'm not afraid to take a stand
Everybody come take my hand
We'll walk this road together, through the storm
Whatever weather, cold or warm
Just let you know that, you're not alone
Holla if you feel that you've been down the same road

(Bridge)

And I just can't keep living this way
So starting today, I'm breaking out of this cage
I'm standing up, Imma face my demons
I'm manning up, Imma hold my ground
I've had enough, now I'm so fed up
Time to put my life back together right now

(Verse 3)

It was my decision to get clean, I did it for me
Admittedly I probably did it subliminally for you
So I could come back a brand new me, you helped see me through
And don't even realise what you did, believe me you
I been through the ringer, but they can do little to the middle finger
I think I got a tear in my eye, I feel like the king of
My world, haters can make like bees with no stingers, and drop dead
No more beef flingers, no more drama from now on, I promise
To focus soley on handling my responsibility's as a father
So I solemnly swear to always treat this roof like my daughters and raise it
You couldn't lift a single shingle lonely
Cause the way I feel, I'm strong enough to go to the club
Put a ??? and lift the whole liquor counter up
Cause I'm raising the bar, I shoot for the moon
But I'm too busy gazing at stars, I feel amazing and

(Hook)

I'm not afraid to take a stand
Everybody come take my hand
We'll walk this road together, through the storm
Whatever weather, cold or warm
Just let you know that, you're not alone
Holla if you feel that you've been down the same road

Push!

I have watched this video over a dozen times now..and it makes me swell up with emotions every time! By far one of the best, most moving videos I HAVE EVER SEEN.

You Don't Have Weaknesses....

Only inabilities that aren't consider your strengths,....yet. Double Unders use to suck, not anymore. HSPU use to suck, not anymore. Muscle Ups use to suck, not anymore, Snatch use to suck, NOT ANYMORE. if you think that you have a weaknesses, step up to the challenge and make them your strengths. Only weak minded individuals allow certain things to hold them back, are you weak?! if you have mental inabilities, do a personal inventory and turn the wrongs into rights... anger, aggression, selfishness, fix it, ASAP! You know yourself better then anyone, You can change....if you want to...

Be Strong, Hold On

It Doesn't Matter

....what life throws at you! if you believe.... believe in your abilities, believe in the people that you surround yourself with, believe..... BELIEVE IN YOURSELF!

How beliefs are formed

Psychologists study belief formation and the relationship between beliefs and actions. Beliefs form in a variety of ways.

We tend to internalize the beliefs of the people around us during childhood. Albert Einstein is often quoted as having said that "Common sense is the collection of prejudices acquired by age eighteen." Political beliefs depend most strongly on the political beliefs most common in the community where we live.^[6] Most individuals believe the religion they were taught in childhood.^[7]

People may adopt the beliefs of a charismatic leader, even if those beliefs fly in the face of all previous beliefs, and produce actions that are clearly not in their own self-interest.^[8] Is belief voluntary? Rational individuals need to reconcile their direct reality with any said belief; therefore, if belief is not present or possible, it reflects the fact that contradictions were necessarily overcome using cognitive dissonance.

The primary thrust of the advertising industry is that repetition forms beliefs, as do associations of beliefs with images of sex, love, and other strong positive emotions.^[9]

Physical trauma, especially to the head, can radically alter a person's beliefs.^[10]

However, even educated people, well aware of the process by which beliefs form, still strongly cling to their beliefs, and act on those beliefs even against their own self-interest.

Am I Ready?

I'm a dreamer. I have to dream and reach for the stars, and if I miss a star then I grab a handful of clouds.
Mike Tyson

Walk ON Water

“The miracle is not to walk on water. The miracle is to walk on the green earth, dwelling deeply in the present moment and feeling truly alive.”

Thich Nhat Hanh

300 Spartan

Time: 10:52

"Remember us." As simple an order as a king can give. "Remember why we died." For he did not wish tribute, nor song, nor monuments nor poems of war and valor. His wish was simple. "Remember us," he said to me. That was his hope, should any free soul come across that place, in all the countless centuries yet to be. May all our voices whisper to you from the ageless stones, "Go tell the Spartans, passerby, that here by Spartan law, we lie."

The Richest Man in Babylon

Where the determination is, the way can be found.

wod 1:
For time:
15 Back Squats @ body weight
750 meter row
15 Burpees

7minute break

wod 2:
Complete as many rounds as possible in 7 minutes:
5 One Arm KB Power Snatch (RT) (1.5 work on form)
5 One Arm KB Power Snatch (LT) (1.5 work on form)
5 Push Ups/ HSPU (alternate rounds)

7 minute break

wod 3:
Complete as many rounds in seven minutes as you can of:
95 pound Squat clean, 10 reps
20 Sit-ups

Have Fun

“In times of great stress or adversity, it's always best to keep busy, to plow your anger and your energy into something positive.” Lee Iacocca

Find A Way

“The way is not in the sky. The way is in the heart.” Buddha

WHATEVER it is that needs to be done in LIFE, you can ALWAYS find a way..........

Rebuilding of Kepler Part 2

-I eat the way I am suppose to eat

-I do not consume things that are toxic

-I meditate daily

-I am not selfish

I AM

Rebuilding of Kepler

-I will not neglect my warm-up time

-I will not neglect proper form

-I will not neglect proper nutrition

-I will not neglect my cool down

Your not just training for this season, you are training for the rest of your life... Zach Even-Esh

Life

“Love life and life will love you back. Love people and they will love you back.” ~Arthur Rubinstein

My Wod:

tire wod is flip the tire jump in jump out run around repeat. will do that the length of the bay doors and back for 10 trips. add 5 burpees at each end every time.

Doctor's kindness restores man's sight

Lack of insurance had kept patient from getting care

By Alicia Doyle

When William Noriega of Victorville developed cataracts in both eyes at age 40 — and was unable to afford a simple operation to fix them because of a lack of insurance — he never expected an ophthalmologist in Ventura County to not only restore his sight for free but also restore his faith in humanity.
“I’m just grateful and amazed that there’s still goodness left in humanity,” said Noriega, 43, just one week after undergoing surgery on his left eye at the Pacific Surgery Center of Ventura. He had surgery on his right eye on April 13.
“This has restored my faith in humanity,” continued Noriega, who stayed with his father, Robert Mankin, in Ojai while he recuperated. “I couldn’t get help anywhere in California. I found door close after door close after door close. But I’m a firm believer in karma, so this makes me kind of think I must be doing something right.”
The operation was made possible by Dr. Bryant Lum, an ophthalmologist with Lum Eye and Vision Center, who agreed to fix Noriega’s eyes for free after reading a letter written to the editor of his local newspaper by Noriega’s father.
“My 40-year-old son has developed cataracts in both eyes. He can no longer drive or work. He has lost the ability to support his family and pay for insurance. A simple operation would restore his sight and make him a taxpayer again instead of a welfare recipient,” stated the letter written in November by Mankin.
“Although his condition is not life-threatening, how many people are there in similar situations? It is unacceptable that he needs to feel like a burden on society when he has been a productive citizen all his life. I’m sure he would gladly pay for a public-option policy if he could see to work!”
“As I read this, I thought, if that’s all this guy needs, maybe we can help him,” Lum recalled. “I do several hundred cataract surgeries a year at an ambulatory surgery center in Ventura, and one more wouldn’t be a big deal. But this cataract surgery could change this patient’s life. Even without a public option, we might be able to help him out from the private sector.”
It is rare for a person this young to develop visually significant cataracts, Lum said.
“Most cataract surgery is done in the elderly; however, cataracts can be found even in infants,” Lum said. “William is more rare because he has no family history of cataracts. He also has no predisposing factors such as trauma or high-risk medication use. We don’t know why he developed his cataracts. They have progressed to the point that he is unable to work or function normally. He is unable to drive safely or read.”
Noriega’s cataract surgery involved a lens implant.
“A cataract is a clouding of the usually clear crystalline lens of the eye,” explained Lum, who removed Noriega’s left cataract using an ultrasonic probe through an incision less than one-fourth of an inch in size. A folding lens implant was implanted through this incision. The operation took about 10 minutes. “The success rate with this type of surgery is close to 99 percent in my practice. I would expect his postoperative vision to be close to 20/20.”
The total fee for this surgery would be close to $10,000, or $5,000 per eye, Lum said.
“This includes the surgeon fee, the surgery center fee, the anesthesiologist and the intraocular lens implant,” he added. “If it were performed in a hospital, it would be substantially more expensive.”
As a shareholder of an ambulatory surgery center, Pacific Surgery Center of Ventura, Lum has the ability to perform a limited amount of uncompensated care.
“We have a great group of physicians, podiatrists and anesthesiologists who are also willing to donate their time, on a limited basis,” said Lum, further praising Keith Wintermute, the administrator of Pacific Surgery Center.
“He contacted Bausch & Lomb, the maker of the intraocular lens implant. B&L was gracious enough to donate their best premium lens implant for the surgery,” Lum said. “Unlike standard lens implants, this implant should allow William good distance- and near-vision at the same time.”
It goes without saying that Lum is a saint, Mankin said.
“We can’t believe that he just read an article in the paper and was motivated to help a total stranger,” Mankin said. “This happened around Christmastime and Dr. Lum called before Christmas; it was the best present we could ever have.”
With this surgery, “I am confident that William will regain excellent vision,” Lum said. “In my short time with him, he seems very motivated to return to the work force.”
Noriega, whose job involves the physical labor of landscaping, looks forward to getting back to work after he heals from the surgery on his right eye.
“All I have to wait is possibly two more months, and I’ll be back again with eyeballs that are kind of like bionic in that they’re never going to fail me again,” Noriega said. “For the rest of my life I’ll have perfect vision it’s miraculous.”

FocUsed

My Wod: 12:10
10 Muscle ups
100 Du's
8 Muscle ups
80 Du's
6 Muscle ups
60 Du's
4 Muscle ups
40 Du's
2 Muscle ups
20 Du's

it use to take me 13 minutes to do 30 muscle ups...I have come a long way with these, as well as my Du's!

Wod 2: 41:00
6 rounds for time
15 Power Clean & Jerk @ 135#
20 KB Swings @ 1.5 pood (24 kg)
Run 400 meters
messed this up big time, first 4 rds I didn't jerk, last 2 rds I did.... with a extra/ final round of 25 clean jerk to make amends for not paying attention.... my right hip flexor is still pretty sore, but all in all a good days worth of work put in.

Now Now!

what are you waiting on?!!?!?!?!?

SWOD:
Squat 10x2 @ 65% of 1 RM (45 seconds rest)
*work on moving the bar as fast as possible
Bench 5x5 @ 90% of 5 RM

DWOD:
Complete 3 rounds for time of:

8 Muscle Snatches 135 lbs (or power snatch)
10 Ring Dips
12 Toes to Bars

Day 30

Following article was taken from http://www.socalsc.com/

Top 10 Training Myths

1. Static stretching prepares you for competition/practice.
Static stretching actually reduces power output. Athletes should prepare for practice by doing a dynamic warm up that progresses from basic, low intensity movements to faster, more explosive movements as the muscles loosen up. The goal is to simulate movements that athletes will be using in practice or a game. What happens when you try to stretch a cold rubber band? You can think about your muscles the same way.
2. Strength training makes females too bulky
Many of the female athletes we train have this popular mindset. However, look at some elite female athletes like Mia Hamm or Lisa Leslie. They certainly train with weights, but no one would accuse them of having manly physiques. Strength training will improve performance and reduce injury if done correctly.

3. You can’t train speed.
For some reason, the popular belief is that you’re born with a certain amount of “speed” and you can’t improve it. Nothing could be further from the truth. Most young athletes are so physically weak and mechanically out of tune that significant improvements in speed can be made often just by working on technique and form. Athletes at any age and any level can improve speed when implementing a complete speed training program designed to improve and develop the entire athlete. {Use the link http://www.completespeedtraining.com/ for the words “speed training” in the last sentence.}
4. Training slow makes you fast.
I don’t think coaches directly think this way but their training techniques imply otherwise. This is especially true in sports that involve a higher aerobic element such as soccer, field hockey, or lacrosse. I see kids out running mileage and doing long, slow intervals of several minutes of continuous running. This will get them in shape. However, in games, I see kids jogging, jogging and then sprinting at full speed for 20–30 yards. Then they run, jog, and sprint for 20–30 more yards. If you want kids to improve their acceleration and top speed so that they can get to the ball faster or get back on defense, you have to train by running at full speed in practice.
5. You must train hard every day.
The workout itself is only a piece of the training puzzle. It’s the time between intense workouts—the recovery—where athletes make their improvements. Generally, it takes 36–48 hours to recover from high intensity training. If athletes are doing too much too often, they become overtrained. Coaches can expect to see an increase in injuries, complaints about being sore more often, decreased performance, and higher levels of fatigue earlier in games. It’s always better to under train an athlete than overtrain. Err on the side of caution to get maximal results.
6. Strength training will stunt a young athlete’s growth.
This is another myth held over from a different time. On a daily basis, kids as young as seven years old are playing organized sports year round. They’re tackling, getting tackled, sliding, and falling. These loads on the body can have a much greater physical impact than a well-designed strength training program. Though we don’t usually begin training with weights with prepubescent athletes, they can benefit from body weight exercises such as push-ups, lunges, and sit-ups. This will increase muscular efficiency, speed up recovery, and improve coordination and overall speed.
7. The harder the workout, the better the result.
Some athletes (and coaches) have this mentality that if a workout doesn’t reduce them to complete exhaustion and/or make them vomit, it wasn’t an effective workout. I can tell you that those who have this mentality probably see many injuries and frustrating performances. The purpose of a workout is to stimulate an adaptation by the body. If the body is forced to do too much work in a given time period, it will break down. The skill in coaching is to stimulate the adaptation in the body without reaching a point of diminishing returns.
8. Interval training is the same as speed training.
Repeatedly running 100s, 200s, etc. won’t improve top speeds. Even running repeat 40s with short recovery periods won’t improve acceleration and top speed. Speed work is defined as 2–8 seconds of maximal intensity running with full recovery. That means there should be at least two minutes of light dynamic movement between each effort. This goes against the experience of some coaches but is the only way to improve speed. An athlete must be able to focus on proper form and maintain intensity in order to get faster. If they don’t recover properly from each interval, they won’t be able to replicate proper mechanics with consistency and they can’t improve.
9. Flexibility won’t help you get faster.
Both coaches and athletes spend so much time on the skills of their sport, speed training, and conditioning, they often forget a fundamental component of success—flexibility. After practice or a game, the muscles are warm and loose. This is the time to work on increasing flexibility. So many athletes suffer injuries or compete below their capacity because poor flexibility inhibits their range of motion and speed. We see this in the hips and hip flexors where the stride lengths of athletes appear conspicuously short. Most often we see this in male athletes who will lift weights, train hard, and then skip out on their cool down and flexibility work.
10. Lift your knees.
When parents and coaches want their kids to run faster or when the kids are beginning to fatigue, I hear many yell at the kids, “Lift your knees. Get your knees up.” This is one of the most backward cues that we can give to athletes. The way to run faster is to apply more force to the ground. Every action has an equal and opposite reaction so the more force that you apply to the ground, the more the ground will give back. So when we cue athletes to lift their knees, we’re doing two things incorrectly. One, we’re telling them to use their hip flexors to lift instead of their glutes and hamstrings to drive down. Just think about the size of your hip flexor versus the size of your glutes and hamstrings. Now which muscles do you think can create more force and therefore more speed?
Second, we’re cueing them to do a movement that is in opposition to what generates speed. If an athlete learns at age seven to lift his knees when he needs a burst of speed, the improper cue will be hardwired into his brain. To unlearn that as a teenager and to do the opposite and drive down will delay the athlete’s progress. He or she will have a difficult time coordinating an entirely new way of running and will potentially have to take a step or two backward. That’s why it’s critical to learn proper form early and get an advantage over those who still aren’t getting the best instruction. So cue athletes to step over the opposite knee and drive the foot down into the ground with the foot landing underneath the hip.

Patrick Beith is the co-owner of Athletes’ Acceleration, Inc. He holds his bachelor’s of science degree in exercise physiology and is recognized by the National Strength and Conditioning Association (CSCS), the National Academy of Sports Medicine (PES), the American College of Sports Medicine (HFI), the International Youth Conditioning Association (IYCA), and the USA Track and Field Coaching Level II (jumps, sprints, hurdles, and relays).

Elite Fitness Systems strives to be a recognized leader in the strength training industry by providing the highest quality strength training products and services while providing the highest level of customer service in the industry. For the best training equipment, information, and accessories, visit us at www.EliteFTS.com.

SWOD
8x2 Power Snatch worked my weight up to 145#

DWOD #1: (.Com for 4/20) 225/ 245
Clean one rep every minute on the minute for 15 minutes.
Tommy Hackenbruck 335/275lbs, Ben Crook 305/275lbs

DWOD #2:(equipment needed Rower/ barbell and weights)
Row 2000M for time, immediately after static hold 60% of 1RM DEAD LIFT for time....once the weight is dropped, 7:15/ 40seconds
Row 1500M for time, immediately after static hold 65% of 1RM DEAD LIFT for time....once the weight is dropped, 5:30/ 30seconds
Row 1000M for time, immediately after static hold 70% of 1RM DEAD LIFT for time....once the weight is dropped, 4:00/ 30 seconds
Row 500M for time, immediately after static hold 75% of 1RM DEAD LIFT for time.....once the weight is dropped, 1:45/ 30seconds

250mrow 45seconds/ 25 seconds at 80% of 1RM

SHOULD BE INTENSE!!!!

Oh! The Places You'll Go!

Oh! The Places You’ll Go!
by the incomparable Dr. Seuss

Congratulations!
Today is your day.
You’re off to Great Places!
You’re off and away!

You have brains in your head.
You have feet in your shoes.
You can steer yourself any direction you choose.
You’re on your own. And you know what you know. And YOU are the guy who’ll decide where to go.

You’ll look up and down streets. Look’em over with care. About some you will say, “I don’t choose to go there.” With your head full of brains and your shoes full of feet, you’re too smart to go down a not-so-good street.

And you may not find any you’ll want to go down. In that case, of course, you’ll head straight out of town. It’s opener there in the wide open air.

Out there things can happen and frequently do to people as brainy and footsy as you.

And when things start to happen, don’t worry. Don’t stew. Just go right along. You’ll start happening too.

Oh! The Places You’ll Go!

You’ll be on your way up!
You’ll be seeing great sights!
You’ll join the high fliers who soar to high heights.

You won’t lag behind, because you’ll have the speed. You’ll pass the whole gang and you’ll soon take the lead. Wherever you fly, you’ll be best of the best. Wherever you go, you will top all the rest.

Except when you don’t.
Because, sometimes, you won’t.

I’m sorry to say so but, sadly, it’s true that Bang-ups and Hang-ups can happen to you.

You can get all hung up in a prickle-ly perch. And your gang will fly on. You’ll be left in a Lurch.

You’ll come down from the Lurch with an unpleasant bump. And the chances are, then, that you’ll be in a Slump.

And when you’re in a Slump, you’re not in for much fun. Un-slumping yourself is not easily done.

You will come to a place where the streets are not marked. Some windows are lighted. But mostly they’re darked. A place you could sprain both your elbow and chin! Do you dare to stay out? Do you dare to go in? How much can you lose? How much can you win?

And if you go in, should you turn left or right…or right-and-three-quarters? Or, maybe, not quite? Or go around back and sneak in from behind? Simple it’s not, I’m afraid you will find, for a mind-maker-upper to make up his mind.

You can get so confused that you’ll start in to race down long wiggled roads at a break-necking pace and grind on for miles across weirdish wild space, headed, I fear, toward a most useless place.

The Waiting Place…for people just waiting.

Waiting for a train to go or a bus to come, or a plane to go or the mail to come, or the rain to go or the phone to ring, or the snow to snow or waiting around for a Yes or No or waiting for their hair to grow. Everyone is just waiting.

Waiting for the fish to bite or waiting for wind to fly a kite or waiting around for Friday night or waiting, perhaps, for their Uncle Jake or a pot to boil, or a Better Break or a string of pearls, or a pair of pants or a wig with curls, or Another Chance. Everyone is just waiting.

No! That’s not for you!
Somehow you’ll escape all that waiting and staying. You’ll find the bright places where Boom Bands are playing. With banner flip-flapping, once more you’ll ride high! Ready for anything under the sky. Ready because you’re that kind of a guy!

Oh, the places you’ll go! There is fun to be done! There are points to be scored. There are games to be won. And the magical things you can do with that ball will make you the winning-est winner of all. Fame! You’ll be famous as famous can be, with the whole wide world watching you win on TV.

Except when they don’t. Because, sometimes, they won’t.

I’m afraid that some times you’ll play lonely games too. Games you can’t win ‘cause you’ll play against you.

All Alone!
Whether you like it or not, Alone will be something you’ll be quite a lot.

And when you’re alone, there’s a very good chance you’ll meet things that scare you right out of your pants. There are some, down the road between hither and yon, that can scare you so much you won’t want to go on.

But on you will go though the weather be foul. On you will go though your enemies prowl. On you will go though the Hakken-Kraks howl. Onward up many a frightening creek, though your arms may get sore and your sneakers may leak. On and on you will hike. And I know you’ll hike far and face up to your problems whatever they are.

You’ll get mixed up, of course, as you already know. You’ll get mixed up with many strange birds as you go. So be sure when you step. Step with care and great tact and remember that Life’s a Great Balancing Act. Just never forget to be dexterous and deft. And never mix up your right foot with your left.

And will you succeed?
Yes! You will, indeed!
(98 and ¾ percent guaranteed.)

Kid, you’ll move mountains!
So…be your name Buxbaum or Bixby or Bray or Mordecai Ale Van Allen O’Shea, you’re off to Great Places!
Today is your day!
Your mountain is waiting.
So…get on your way!

SWOD:
Overhead Squat 3, 3, 3, 3, 3 180, 180, 185, 185, 185 ass to ankles!
Press 5x1 155, 165, 170, 175 pr, 180 pr

DWOD: 6:12
3rds
4 HSPU
8 135# clean to overhead
12 burpees

10 minute rest

'Fat Helen' 45# weight vest 14:12
400m run
21 swings
12 pullups

SISU

Sisu

SICFIT

2010 Crossfit Games