I get these views everyday. #mountains #ranger (Taken with instagram)
Paleo meatloaf with Bacon on top. @paleoomg #paleo #noms (Taken with instagram)
No grains no problems. Thanks @paleoomg for the recipe #paleo #muffins #noms (Taken with instagram)
Today was day 3 of officially following The Outlaw Way. I have to say that I have a love hate relationship with it. Designed for elite athletes Rudy’s program constantly reminds me that I have a long way to go before I can call myself elite. But I can already tell that I’m feeling stronger in my Olympic lifts and that I will need to scale for a while. Two days of Clean and Jerks and a day of Snatch has me excited for the program. Heading into the gym I’m sure that I’m the weird guy already. The place I’m a member of here is not exactly Crossfit friendly, in fact in the next couple weeks I’ll have a decent size equipment order on stuff to bring in with me just to do pretty basic movements. The absence of bumper plates also has caused me to get a few weird looks. You try doing snatches with the little metal 25# plates and seeing what people do when they walk into the room. Overall though I feel like I’m hitting my stride here. This was my last full week of training and other than some specific sessions for the job in the next two weeks - Log Hewing, Rope Making, Stone Cutting, and Historic Weapons (Black Powder) I’m in the swing of being a full time Ranger. I love my job, and truly feel blessed that I can put on the green and gray and go to work everyday. Now to expand my social circle. When you life revolves around time at work or the gym or sitting at home it’s not exactly the most exciting way to live.
WODs
Tuesday:
5x2 Clean & Jerk @ 80%
Strength
15 minutes to establish a 3RM Back Squat.
Conditioning
Tabata:
Pullups
Notes: Alternating sets between strict & kipping (butterfly or glide). 8 rounds total work, beginning with strict.
*Rest 5 minutes.
3 rounds for total reps of:
90 sec. ME Rope Climbs 15′ (Sub Towel Pull ups)
90 sec. Rest
90 sec. ME Burpees
90 sec. Rest
Wed:
1) 7X1 3 Position Snatch (low to high) – rest 60 sec.
Strength
1a) 3 X ME Bench Press @ 95% – rest 60 sec.
1b) 3 X 8 Good Mornings – heavy, rest 60 sec.
Conditioning
4 rounds for time of:
30 Front Squats @ 115/75#
15 T2B
15 Lateral Box Jumps 24″
Friday
10 Mins to get to a heavy Clean & Jerk
7 Mins EMOTM 3 Power Cleans and Jerks
Strength
4x5 Heavy 1 1/4 front squats
4x8 HSPU
Conditioning
10 Min AMRAMP
100’ Overhead Carry
5 Muscle Ups (Sub 5 strict chin ups, no rings)
25 True Vertical KB swings
Flight 93 crash site. #nps #ramger #FLNI #memorial (Taken with Instagram at Flight 93 National Memorial)
Sure thing.
(Source: lovingmelivinglife, via crossfitandfitgirls)
Bringing sexy back!
Work Hard No Excuses
Back muscles. Can there be anything sexier?
(via crossfitandfitgirls)
Delicious #paleo #egg #meat (Taken with instagram)
Hehe
queue
Hehe
Love it!!!
(Source: supergurl18)
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