Wednesday, December 28, 2011

Videos and burpees

     Hey everyone! I just wanted to give you a quick check in from the rambles. I hope you all have been keeping up with the burpee challenge. Only a few days remain on that bad boy, and I'll give you an accurate count of that down below. I'll try to post a new video every day, and at least put something down here. I think I found you quite a funny video, but you can be you can be the judge... and do burpees!

Next Generation Crossfit | Nerf War 2011 from Redeemed Productions on Vimeo.

3,2,1 GO!

December Burpee Challenge
28/31 Completed, 406 Burpees Total


Thursday, December 22, 2011


     Good morning guys and gals. Just a matter of days till X-mas. Just wanted to let you guys know that this will be my last post till after Christmas. It's about to get busy, as you can well imagine, and I don't want to fool myself or you folks that I can throw down some daily rambles. So I'll just stop stalling and get to it.

     Did you check out the video above? Well it's 54 year old George Hood holding the plank position for 1 hour 20 minutes and 5 seconds. Impressive much? I believe so! I mean talk about solid core strength. Seeing as how the first record was set at about 19 minutes, the moved to 32 minutes, then 36, and (prior to George's record) about 50 minutes. That means the record was broken by 30 minutes. So, how does someone get to this.

     It's reported that George spends about 7 hours training. 90 minutes are spent practicing the plank, then he finishes it off with a nice easy 200-400 pushups, about 2,000 sit-ups and crunches... oh and finish it up with about 4 hours on the bike. No one can say that George wasn't prepared for his record breaking feat.

     One thing is also for sure. Aside from being physically prepared, George had to be mentally prepared as well. You can see in the video that George is in some serious pain. Just like a CrossFit WOD can bring the pain, you have to be mentally strong to push through. Hell, anyone that's held  a plank position for 3-5 minutes things can get a little spicy.

     All I'm saying is were all trying to be our own personal George Hood... physically prepared and mentally ready for a challenge. We're preparing ourselves for any challenge that comes along. Post any thoughts, comments or questions below. Be motivated, motivate others... and do burpees!

3,2,1 GO!

December Burpee Challenge:
22/31 Completed, 253 Burpees Total


Wednesday, December 21, 2011

Challenges abound

     Good morning everyone. Sorry I missed you all yesterday. It was a busy day of playing Navy at the Air Force Base (confusing isn't it?). Anyway, work looks light and I can't miss another ramble... I only have so few left for 2011! So let me stop wasting time and get going.

     So, I wanted to wait to tell you all my plans. But I just can't hold back. I have a self imposed challenge (no... it's not burpees)! Every week, and I'm shooting for every Wednesday, I will perform Grace... all year! That is 52 Grace's. I can make it heavy Grace, scaled Grace, Tabata Grace, or whatever. As long as its 30 Groung-to-Shoulder and Shoulder-to-Overhead. So... ya, we'll see how it all goes.

Not you Topher... I'm talking CrossFit here!
     I tell you this because of the impending holidays. No, I don't mean  Christmas (who care about that), I'm talking about the New Years! Now I've asked what your goals are, and we've gotten some great ones out there. Things like this Grace challenge is just that... it's a challenge. My only "goal" through this is to survive.

     Throughout the year the Rambles will be throwing out plenty of challenges. Right now we're in a burpee challenge, but we have a lot more out there to do. So my question is what kind of challenges would you like to see? Also, does anyone want to try to hit up the Grace challenge with me? Post thoughts, questions and comments below. Get ready for challenges, be ready for life... and do burpees!

"TEXAS! Yeah Texas! And We Had Some Fun..." ACOIII Promo from Bougie Photography on Vimeo.
3,2,1 GO! -----------------------------------------------------

Yesterday's Training:

Rest Day

December Burpee Challenge:
21/31 Completed, 231 Burpees Total


Tuesday, December 20, 2011

Make it through

     Well, hey again everyone. As you may notice, things are changing at the rambles. Soon we may be having training opportunities available. More info will come when things are a little more concrete. If you hadn't see the FB post, I do need your ideas for the name of the garage. Lot of good ideas so far, but I haven't chose anything yet. Anyway, let's get rambling.

     Christmas is just a hands count away now (that's 5 days), and the days couldn't be busier. I know many of you experience this as well, and its hard to get a WOD in. Sometimes you tell yourself moved the tree or wrapped presents for time. Maybe its a bit of a joke, but you may use that as an excuse for your WOD (I know I have).

     Just think about it for a second, you have the whole day at your disposal. You can't tell me that it's impossible to WOD it up. I'm not saying you need to grab your oly shoes, bring your post-WOD meal and find your nearest box. There's plenty you can do at home, just to keep the body moving this holiday season. Maybe you can drop down for 10 burpees every hour your awake. You may look like a weirdo if this goes down at your local whole foods store. But, if I saw it, I wouldn't judge you.

     All I'm saying is you don't have to limit yourself and give in to the holiday season. Have any of you experienced this? Do you have any good tips to survive the holidays? Post any ideas, thoughts, questions or comments below (including garage name ideas). Any be prepared, fight the urge... and do burpees!

CROssfit from Sandro Erceg on Vimeo.

3,2,1 GO!
Yesterday's Training:

Rest Day
Long day, I'll hit it today.

December Burpee Challenge
20/31 Completed, 210 Burpees Total

Sunday, December 18, 2011

I want yours

WODs for Bemis from Full Squared Productions on Vimeo.

     So, here's today's homework assignment. I love to find videos like this. To see communities come together for support of one person or one common goal is always inspiring. I want you to do the same. Find and post links to some of your favorite inspiring videos. Maybe it will inspire you to do something great. Find 'em, post 'em... and do burpees!

3,2,1 GO!

Yesterday's Training:

Rest Day

December Burpee Challenge:
18/31 Completed, 171 Burpees Total
In two days we'll break the 200 barrier


Saturday, December 17, 2011

The thrill of competition

     Hey guys and gals. We're are closing in our countdown to Christmas, Haunika, Kwanza, the New Year and the end of the burpee challenge. I'm sure you folks can't wait for that last one to end. That and I bet you can't wait for the ramble to start. So don't let you keep me waiting.

     Just wanted to throw something your way that I witnessed last night. The thrill of competition. The crew at CFe were thowing it on line for "Strongest of the Night" it was a strength endurance type WOD that had increasing reps on the deadlift.

     Anyway, when you have a WOD like this with a group of competitive men and women, odds are you're going to push more than you would, just being alone. Have you ever experienced this? Putting everything on the line for a competition. It doesn't have to be a sanctioned CrossFit throwdown to feel this (just like I saw last night).

     I've experienced this personally at a local competition. I wasn't even gunning for first, I was just trying to finish a WOD (as I was the last one finishing). However, I was working with a Clean and Jerk near my max, and the crowd cheering for me was what got it overhead. If I was in the garage... I might have just pulled out a DNF.

     There's nothing like it. Has anyone else experienced something similar? Or seen something similar? Post stories, thoughts, questions or comments below. Compete at CrossFit, compete at life... and do burpees!

alchemy crossfit from Russell Gibbs on Vimeo.

3,2,1 GO!

Yesterday's Training:

4 min AMRAP
3 135lb Clean and Jerk
4 Handstand Pushup
Rounds - 4

3 min rest

4 min AMRAP
5 55lb Russian Kettlebell Swing
6 Air Squats
Rounds - 9

3 min rest

4 min AMRAP
7 25lbs Dumbell Thrusters (it the only weight I had)
8 Burpees over Dumbells
Rounds 3+7

I was shooting for not killing myself. The first portion was more strength based, the second was heavy breathing AMRAP, the third was a combination of the two.

December Burpee Challenge
17/31 Completed, 153 Burpees Total


Friday, December 16, 2011

Misadventures in Babysitting... I mean, Training

     Morning once again... a cold morning for me. Not to worry about the temperature. Just grab yourself a big cup of Paleo hot chocolate, and set yourself for a ramble. Not a fan of cocoa? Then grab a steaming cup of Joe... not a coffee fan either? Then there is no pleasing you, just sit back and enjoy.

     So, this is what I want to share with you guys today. A little bit of yesterday's training:

Every Minute On The Minte (ETOTM) 10 min

2 Power Clean 155lbs
5 Plate Squats 45lbs (alternate front and back each round)

This is the conversation I had with myself before:

"Hey, Frosh, you back is super tight from yesterday's Deadlift. It would probably be a good idea to do some Power Cleans."

"You're right Frosh, that sounds like a great idea!"

This is the one afterward:

"You're a jerk Frosh!"

     Listen, I love it when a plan comes together and all... but sometimes it's just not happening. For all those out there that do their own programming, we run into hicups now and again. We destroy ourselves when we just want to test ourselves. Maybe I can look at this for good. Maybe this could be training for competition, and hitting a WOD when I'm less than fresh. What it really means, is a rest day is right around the corner.

     Rest days can be just important, if not more important than our normal training days. We don't get stronger by lifting... we get stronger by resting from lifting. So whether you do your own programming in your garage, or come to pre-programmed goodness at the box, it's important to get your rest in. Honestly, it's not all 3 on 1 off. It can be two full days off, or just take it when you feel like. But just make sure you do.

     How about the rest of you? Are you getting in rest like you should? I sincerely hope so. Post any thougts, questions or comments below. Don't forget, train hard, rest harder... and do burpees!

3,2,1 GO!

Yesterday's Training:

Pretty sure you just read it...

December Burpee Challenge
16/31 Completed, 136 Burpees Total


Thursday, December 15, 2011

Video thoughts

     Hey there guys, gals... and others. Another day closer to 012. Nothing better to do than collect burpees, browse through rambles and hit up the WOD. So let's get ready, let's get set, and let's do it!

     Alright, so take a look at the video below. Just a glimpse of how we can adapt CrossFit to all types of preparedness training. Whether its fighting a fire, chasing down a suspect, or (like this video) kill a bad guy.

So you wanna be a Frogman? from Dan C. on Vimeo.

     Opinion time now. Is this awesomeness in a 10 minute video? Is this insanely stupid? Can you see how this is preparing young warfighters for future training and combat? Post thoughts, questions, and comments below. Be hard, be agressive... do burpees!

3,2,1 GO!

Yesterday's Training:

Again Faster WOD: "Austin"
7 min AMRAP
2 Deadlifts 335lbs
2 Muscle Ups
Rounds - 6+2
Muscle ups were really getting me a lot more than expected. That's what 6 months in the desert will do... kill your gymnastics! Oh well, no problem with deadlifts, though my back is feeling it.

December Burpee Challenge
15/31 Completed, 120 Burpees Total


Wednesday, December 14, 2011

Who let the Goats out!

     Morning you party animals... or you WOD animals. Either, I'm sure, is appropriate. We add another day to the burpees and another rambles closer to 300 posts. I won't get this by the end of the year unless I start doing two a days, and I don't know if my recovery is good enough for that. Anyway, let's get moving.

     Ok, so yesterday I asked what your favorite and least favorite movements are. Obviously, in CrossFit, the lists of horrible movements (or goats) tends to be a lot longer. Yes, I could do double unders till the cows came home, but I wouldn't be doing myself a good service.

     Why is it we hate to do these ""goat" movements? We suck at them, that's why! Don't sugar coat it. I hate doing Overhead Squats for many reason, one of them being that my quads have the consistency of a pack of twizzlers left in the summer sun. So, I avoid them like dairy. Doesn't mean that it's right though.

     We should practice what we suck at. You hear this from interviews from fire breathers and Games competitors. The best way to get better is to make your glaring weakness you best movement in the whole world! It means we must train, and it means we must practice. We have to strive to be Herculean in all of the 10 General Physical Skills. We have to be more awesome than Dean Martin if we really want to capitalize. If you don't get that last refernce ask your parents... so they can ask their parents.

     Listen, one of my favorite ways to grind down weakness' is to program a couplet with something that I can knock out. Throw some box jumps in with any Olympic movements. Jumble up Deadlifts with ring dips. Combine Kettlebells with Barbells. Whatever you have to do to fix the problem is what you have to do. That way where you may be down and out being chewed up by your goat you can complete what's in you wheelhouse (that's good) with ease!

     As always I want you guys to think of smarter ways to train. Experiment with ways to get better. Anytime you get in and out of chair, do so on one leg (to work toward a pistol). The world is your Plaeo oyster. Post comments, questions or thoughts below. So train hard, kill you goats (metaphor)... and do burpees

So this is how Santa gets it done!

Father X-mas from Heikki SlÄen on Vimeo.

3,2,1, GO!

Yesterday's Training:

Rest Day
I had a WOD planned, but I was all but dead after the hero WOD Wood the other day. Figured it would be smart to recover before another session with some training partners later today.

Got to give a shout out to the wife. She put together some brauts with all types of veggies in the over and served them with grilled potatoes and onions... heavenly!

December Burpee Challenge
14/31 Completed, 105 Burpees Total


Tuesday, December 13, 2011

Choose your player

     Back again already? Good on you! We have some good rambles, and plenty of burpees to go around. I guess I'm just in the giving mood this morning. I guess I better keep this up and give some good rambles. Let's see what I can muster.

Actually, I said muster... not mustard

     Alrighty then, we have a bit of a filler question for today that I am requiring (pleading for) comments. We work with many thing in the boxes, garages and parks (aside from Edwardsville). CrossFit WODs are littered with bumper plates, boxes, kettlebells, medecine balls and an entire menagerie of wonderful torure tools. So what is your favorite strengthening equipment, and which one makes you sandbag run for the hills?

     I think you can tell from the picture above... my most feared box equipment in the rower. You can die rowing a 5k, or die rowing a 500m... either way, don't plan on using your legs for the rest of the day. However, I said I fear it, but I do respect it. If you want to enhance endurance, sprinting, or pain tolerance... the rower is your machine. Ok, so what makes me jump for jow to see?

Watch it! This crew will go double dutch on your ass
     I must express my love for the jump rope. Any WOD that I see the good ol' DU in (that's double unders) makes me jump for joy... no pun intended. Such a great trainer in coordination, speed and accuracy. It takes minutes to learn and months to master. Such a wonderful tool (hey... my nickname).

     Anyway, the med ball is in your court now? Whats you most fav and most hated pieces of equipment in the gym? It goes without saying, burpees don't count. Post answers, questions, comments and thoughts down below. Just remember: haters gonna hate, winners gonna win... and do burpees!

Iron Curtain 2011 Highlights from Leonid S. on Vimeo.

3,2,1 GO!

Yesterday's Training:

5 rounds:
400m run
10 Burpee Box Jumps 24"
10 Sumo Deadlift High Pull 95lbs
10 Thrusters 95lbs
1 minute rest
Time - 27:50
All I can say is ouch! Burpees and SDHP were unbroken. thrusters were unbroken for rounds 1,2 and 5... run was slow. This was a hell of a hero WOD, surrounded by some beastly guys attacking this as well.

December Burpee Challenge
13/31 Completed, 91 Burpees Total
Triple digits are right around the corner!


Monday, December 12, 2011

Just think...

     Hey guys and gals. I'm not going to start off with saying a whole lot... I just want you to watch this video:

The People / The Cause / The Battle: AC^2 2011 Part 1 from Full Squared Productions on Vimeo.

     Now I want you to think. Think about people much worse of than yourself. This could be someone you know, or someone you never met. Just think, that what we do in CrossFit, and the pain we inflict on ourselves, is nothing compared to other peoples suffering. It's the holiday, the time we think of others. So the next time you physically and mentally beaten down, you can finish... you will finish... do burpees!

3,2,1 GO!

December Burpee Challenge
12/31 Completed, 78 Burpees Total


Sunday, December 11, 2011


     Good morning again everyone. Are you sleeping well? Have you been training? Yes?... No? That's ok, it happens once in a while during the christmas season (I'm one to talk). 2012 is coming, so I hope you have your goals ready to get after. Today we have some good stuff to think about.

     If you have some good goals, one of the main things we must think about is proper technique. This could be your limiting factor on what you're chasing. Here, watch the videos below and we'll pick this back up:


Tall Chris Deadlifting over 500lbs from Diablo CrossFit on Vimeo.


     I think we can see quite the difference between the two videos. I will say that that the first is a CrossFitter pulling probably a 1 RM attempt; the second is Jay Nera, a legit Canadian Powerlifter. However, it's all about keeping our technique clean. Not only will this let us continue to hit PRs, but it will keep us safe and inrujy free. It's like the old saying, "just because you can doesn't mean you should." So, just because you can deadlift 500 pounds with a super rounded back and basically a stiffed legged deadlift... doesn't mean you should.

     This pertains for more to just the deadlift. It's everything that we work on. Gymnastic movements, Olympic lifts, kettlebell throws... it's all about staying safe. Sometimes we have to drop weights, scale the movements, and make sure we keep our technique clean. Even though you're not working the a 1 RM attempt, you'll be able to come back and PR.

     Does this make sense to everyone?  I just want you to think about our technique. I'd rather you Snatch the bar with absolute perfection, instead of thowing up a bodyweight Snatch with technique that would make a baby cry. Post thoughts, questions and comments below. Think about movement, do things the right way... and do burpees!

Fran from CrossFit Costa Mesa on Vimeo.

3,2,1 GO!

Yesterday's Training:

Rest Day

December Burpee Challenge:
11/31 Completed, 66 Burpees Total


Saturday, December 10, 2011

chasing goals

     Hey peeps. Sorry I've been on a ramble-less bender. Just been getting burpees in and the whole X-mas craziness. We're just going to try to pick up right where we left off. Righto, so let's get to it.

     So I've tried to motivate you and have you throw out some goals. What could possibly be next? Now it's time to make a plan and achieve our goals. How do we accomplish something like this? First, you can contact your nearest CrossFit coach and I'm sure anyone will be more than happy to to help (me included). If not, let's break down your goals.

      If you're looking for getting stronger, then we need to put you on a strength bias (easier said than done). You need to be hitting the big 3 Powerlifting movements (Squat, Deadlift and Bench Press) at least 3 times a week. To be not too complicated Squat 3 sets of 5 on Monday, Bench Press and Deadlift Wednesday for another 3 x 5, and hit the Squat again Friday with 3 x 5 again (but this time add 5-10 pounds). Every week add 5-10 pounds to each of your lifts. This is your basic get strong program (Linear Progression). Follow something like this untill you are no longer making progress, then you can get crazy.

     Ok, now lets say your after the gymnastic goals. That simply means you have to practice, once again about 3 days a week. But what are you trying to do? Handstand Pushups or Handstand Walks? Pullups or Muscle Ups? Pistols? With these its best to find out what your limiting factor is. Is it shoulder strength or core strength? Is it coming out of the bottom of a handstand pushup, or the transition of a muscle up? Find out what your goat is and fous on these issues. 20 minutes about 3 times a week, as long as you make progress then get at it.

     Of course there's more goals out ther like weight loss, running/rowing, oly lifting and a whole bunch more. I don't have a cookie cutter answer for everyone. If you are looking for something specific post questions and your email below, and we'll make something work for you. Post thoughts, questions and comments below. Enjoy the weather, enjoy the WOD... and do burpees!

Mount Crossfit - Mount (Drury) Grace from SOMEWHERE - CREATIVE on Vimeo.

3,2,1 GO!

Yesterday's Training:

3 man teams (with the CrossFit Edwardsville crew)

Station 1 (4 min AMRAP)
1 partner Deadlift hold (135/95)
1 partner Burpees
1 partner Jump Rope (DU 2=1/SU 4=1)

1 mintue rest

Station 2 (4 min AMRAP)
1 partner Pushup hold
1 partner Situps
1 partner Ground-to-Overhead (55/35)
1 minute rest

Station 3 (4 min AMRAP)
1 partner Overhead Plate hold (45/25)
1 partner Mountain Climber (4=1)
1 partner Plate Squats (45/25)

Cool WOD. Basically you switch whenever you need or want to and accumulate reps on everything except the hold. Props to Matt, Todd and Ginger who whooped up on us. And another shout to Chris (his first CFe WOD) and Brittany who suffered with me.

December Burpee Challenge
10/31 Completed, 55 Burpees Total


Sunday, December 4, 2011


     Hey again people. Sorry, an emergency occured yesterday morning. Sorry to say, emergency trumps rambles... it'd be pretty messed up if it were the other way around. Anyway, sit down, enjoy a burpee or two and lets begin.

     Yesterday's post... the post from two days ago was a foreboding ramble about the questions we must ask ourselves about our training. It's aim was to get you motivated to want to go out and get it! To go out to find a barbell and *&% it up!!! If I didn't do this... my bad, we'll just have to try again.

     Well, today is all about throwing some goals out there. Whether its to increase your deadlift, lose weight, or decapitate a rhinoceros. Just like around this time last year, we're about to throw down some goals! Here's what crazy ol' man Frosh as been cooking up:

- Back Squat 3 big wheels (315lbs)
- 3x bodyweight Deadlift (495 lbs)
- Press and Snatch Bodyweight (165 lbs)
- lose body fat while maintaining weight (I got some post-deployment pudge)
- Enter more competitions (CF, Powerlifting, Weightlifting, races, etc.)
- Coach my ass off!!!

     Ok, so (just like last year), I have a lot of heavy lifting goals. Strength is still my weakness, and I really need to hammer that in. Which means I'm really going to have to spend a lot of time in the 3 to 1 rep range on some large weight (large to me anyway). But that's my goal. So a lot of my training may look similar to my time on deployment. Honestly, it's what I need.

     What about everyone else? I saw yours Greg, now I need to hear a few more. Let's push each other, let's motivate the clan, and let's set some PRs like there's no tomorrow (2012 is coming... it may be true). So post goals, thoughts, questions and comments below. Get motivated, train smart... and do burpees!

CROSSFIT TRACY from J. Vera on Vimeo.

3,2,1 GO!

December Burpee Challenge
4/31 Completed , 10 Burpees Total


Friday, December 2, 2011

Are you?

     Party people in the house, say "Yah!"... oh, wait, I'm at work. Luckily while I make the bacon I can also come up some some rambles. I bet you must all be proud... this is your tax dollars hard at work (your welcome).

     Ok, 2 burpees today, that;s not too bad. Again, this is the start of the Decemeber Burpee Challenge. Don't want anyone to miss out (that's be a shame). Moving on, the year is coming to an end. Soon it will be Hanukkah, then Christmas, Boxing Day, Kwanzaa and New Years! What has the past year looked like to you, and your training? And what does next year look like?

     Have you hit milestones and PRs? Have you thrown down in competitions or local races? Have you brought the word of CrossFit to the masses, or changed someones life with a burpee? What have you contributed to fitness, and what has your fitness given to you?

     Are you ready for another year of hard training? Do you already have goals in mind? Do you know how to accomplish these tasks, or are you working with someone?

          Are you practicing positive self talk? Are you beating away negative thoughts? Does your attitude reflect your training? Do your friends and family see you differently?

     Are you ready to be the best form of you that you can be? Can you be better every day? Can you get the most out of each WOD and each training session?

     Are you ready to sacrifice time? Time to eat right? Time to train? Time to put your body and mind through extreme discomfort? Are you ready to fail?... are you ready to succeed? Are you?

     These are important questions that we can ask ourselves. It doesn't mean we have to answer them right away, but we do need to think. Answer them in your training, be un-scared, be your own champion. Get ready for another great year of training. Get your mind right, answer the question... and do burpees!

Boxing with Miles Rico from Warrier Boy Films on Vimeo.

3,2,1 GO!

Yesterday's Training:

Legs and pretty much whole body was screaming from that X-mas Day WOD the other day. I plan on something simple today to keep the body moving, and with any luck... an ice bath tonight.

December Burpee Challenge
2/31 Completed, 3 Burpees Total


Thursday, December 1, 2011

Little CrossFitters

     Here we are again. Not only are we at the start of another ramble, but we are at the start of another Burpee Challenge! I know that is how all of you wanted to spend the end of 2011... racking up burpees. Well, try to contain your excitement and let's get to it.

     I guess today I'm speaking to different demographic. By that I'm mean I'm talking to those with little kiddos. I had the realization last night while doing a workout in the garage about how kids are interested in CrossFit, or at least working out in general. Ethan is always asking me if I'm going to do weights. Luckily for me he counts reps for me. Unfortunately for me... sometimes they're not right.

     Anyway, I believe kids seeing their parents so involved in fitness makes them want to be involved in it too. It's kinda like if you swear around your kid, they might too... but the former is a lot better.

     As you may no, CrossFit does have kids programs. From the very little, to the high school age. For the little guys and girls it's important that working out is fun, and not a beat down session (which would be fun for peeps like us). It's kind of like tricking them into working out, or make workouts a treat for them. That's what is going to keep kids wanting to CrossFit and do their workouts.

     What do you folks think? Anyone ever taken their little ones to a CrossFit kids class? What do you think they got out of that? Post any stories, thoughts, comments and questions below. And be a role model, keep training hard... and do burpees!

3,2,1 GO!

Yesterday's Training:

12 Day's of Christmas WOD (done exactly like you sing the song)
1 Wall Walk
2 Handstand Pushups
3 Broad Jumps
4 Forward Rolls
5 Burpees
6 Plyo Lunges
7 Lateral Hops
8 Squat Jumps
9 Wall Balls
10 Bent Over Barbell Rows 95lbs
11 Push Press 95lbs
12 Squat Cleans 95lbs
Time - 26:40
That was rough. The rounds of 10, 11 and 12 just got slower and slower... fun fun

December Burpee Challenge:
1/31 completed, 1 Burpee Total
Like I said folks, today marks the start of a 1 month burpee challenge. If any of you gave my deployment burpee challenge a try... or at least the days that I tested, you'll know that this is going to be a whole lot easier. So no more excuses, let's finish this year right!