by Jason Jaksetic and Carrie Adams

WOD: “Everyone thinks his own burden heavy.” -French proverb
1) Weight up (Jason fills back packs with rocks, Carrie prefers sand bags)
2) Find gnarly terrain. (Stair climber works too)
3) Go have fun for 1 hr. Don’t worry about distance. Repeat tough sections till you cry, or breath deep and enjoy a nice mountain walk. Just weight up, is all!

She says: “The stair climber is my bitch.  Well, not quite, but it will be when I’m done!”

This WOD turned into a crazy training day for me!  I’m training for a race in the Rockies in August and so I am hitting the stair climber every day!  The people at my gym think I’m nuts  I load up my backpack with about 40 pounds and did 40 minutes alternating between 70 and 80 steps a minute.  Then (while still wearing the backack) I carried 20 lbs. in each hand for a half mile and did 10 steps ups every 100m.  Then I ran a mile with no weight on my back.  Then I climbed BACK on the stair climber for another 20 minutes.  When I was done, I did a half mile in the pool SLOWLY to recover.  It felt amazing.  Tomorrow I assume I’ll hate my life tomorrow.  Love it.

Soundtrack: “Crazy Bitch” by Buckcherry

He says: “Gnarly trail running?  You kidding me?  Barn Beast owns this mountain.”

I found some pretty technical sections of my mountain to run on.  Rocks are becoming a regular fixture in my running program.  After a 53 mile race, this run felt relaxing and fun.  I’m looking ahead to the Death Race at the end of the month.

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by Jason Jaksetic and Carrie Adams

WOD:

8 rounds
1 mile run
10 pull ups
10 push ups
20 crunches

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by Jason Jaksetic and Carrie Adams

The Katya (Includes Soundtrack)

Johnny Cash “God’s Gonna Cut You Down

Placebo “Running Up That Hill

Awolnation “Sail

Warm Up 10 minutes of 80 lb. sand bag Turkish Get-ups
Three rounds for time:
RUN a 50lb. sand bag out 250 meters sprint back
21 – wall burpees
15 – pull ups
9 – sand bag squat cleans
Rotate the order of burpees, pull ups, and squat cleans each round.
c/d run 2 miles

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by Jason Jaksetic and Carrie Adams

WOD:

The USMC Physical Fitness Test
w/u run a mile
Pull ups until you drop (Spartan women too no flexed arm hang)
Crunches in two minutes
Three mile run – for time.
c/d run another mile
Not enough? Do it again.

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by Jason Jaksetic and Carrie Adams

griff

www.crossfit.com

Spartan WOD: The Griff  In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Four rounds for time

Run 800m forwards

Run 400m backwards

Run 800m forwards

Run 400m backwards

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by Jason Jaksetic and Carrie Adams

daniel-th

Daniel Crabtree

CrossFit Hero Workout: Daniel
Dedicated to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.  He left behind a wife and daughter.  We are so grateful for his sacrifice.
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

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by Jason Jaksetic & Carrie Adams

WOD:

w/u one mile
Run 800 hard
20 Squat jumps
Run 800 hard
20 box jumps
Run 800 hard
20 Tuck jumps
Run 800 hard
20 Lateral Jumps over box
c/d Run 1 mile
Figure 8 abs with medicine ball – 60 seconds
Plank 5 mins

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by Jason Jaksetic and Carrie Adams

FIRST OF ALL – WOD updates can be sent out daily – Click HERE and get it delivered straight to your inbox!

Second of all, Shawty is on FB now – Check, it out.

Third of all – we’ll be doing arts and crafts tomorrow – SPARTAN style –  and making our own sandbags for an upcoming WOD next Tuesday!  For around $20 you too can have your very own sand bag.

Now back to business…

WOD: “Scar tissue is stronger than regular tissue. Realize the strength, move on.”
— Henry Rollins
Let’s destroy our legs. w/u jump rope 10 minutes. Run 2 miles. 100 lunges. Run 2 miles. 100 squats. Run 2 miles. Sprint 400m. c/d one mile

She says: “I’m pretty sure you’re supposed to be able to lift your arms above your head, right?  Yeah…. I can’t.”

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by Jason Jaksetic and Carrie Adams

w/u – two miles
The Nicole…
400 m and max rep pull-ups
As many rounds as possible in 20 minutes.
c/d 10 minute jog
Note number of pull-ups completed for each round.

She Says: “My kind of day.  Let’s run.  Oh crap… there’s pull ups…”

Okay, so let’s be real.  Anything more than five pull-ups aren’t possible for me right now without assistance (or kipping, which I refuse to do), but I ran my ass off.

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by Jason Jaksetic and Carrie Adams

Hill repeats.
Few things generate explosive power, VO2 max, muscular endurance, & management of pain better than well performed hill workouts.
Suggestion -Find a hill that takes between 45-60 seconds to sprint up full speed.
20 min w/u jog
4-10 repeats up hill, sprinting on 2 min recovery
15 min c/d jog
(Recommendation: Line up 4-10 pieces of logs/builders at bottom of hill for transport to top!)

He says: “Glad I ate my Hobie-o’s for breakfast.”

I’m a puker.  Yep.  Barn Beast weakness #217

During Ironman training when I was shooting for a sub 9hr time I really needed to up intensity at points.

I learned how to puke over the handle bars at full speed without interrupting my cadence.

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