5 km Run

There's no substitute for guts." -- Bear Bryant

PR 29:30 March of 2010
Today 29:33- but ran about 25 extra yards so will call it a PR ;)

Couldn't convince anyone else to do the 5K. 

Squat cleans

 "Losing strengthens you. It reveals your weaknesses so you can fix them." -- Pat Summitt


5 rounds for time:
5 DB pushups
10 SQ Cleans (20kg DB)
1 Suicide line

14:21

Warmup: Farmer carry DB outside, Cool down: Carry DB up 2 flights of stairs

Here in China

"If there are things you don't like in the world you grew up in, make your own life different." -- Dave Thomas


Since in China:

PE class workouts:  Run 400, 5 pushups, 10 situps, 15 squats AMRAP 10 minutes
I scored 3 + 100 meters
Eddie (top kid) 4 full rounds

Soccer field suicide lines
30 sec rest between 4 rounds
15 ish

1 mile run for time
Me: 8:11
Eddie: 6:45

2 P Bar hand walks
10 jumping pullups
20 squats
Run 400
AMRAP 20 min
Me: 4 +2+10+16

Today got a set of db's at 20kg each.  Next order is bumpers and a bar

Next post: China

"It is our attitude at the beginning of a difficult task which, more than anything else, will affect It's successful outcome."
- William James

To Be Or To Do?

Col John R. Boyd, USAF
[July 1, 2007 - Of all the things Boyd wrote or said, we probably get the most requests for his "To be or to do?" invitation. Although Boyd associated with many junior officers during his Air Force career, there were a few, perhaps half a dozen, that he had such respect for that he invited them to join him on his quest for change. Each one would be offered the choice: Be someone - be recognized by the system and promoted - or do something that would last for the Air Force and the country. It was unfortunate, and says something about the state of American's armed forces, that it was rarely possible to do both.
Boyd's biographer, Robert Coram, collected the invitation from an officer who got it and selected the "to do" option, and he confirmed its essence from several others. CR]

“Tiger, one day you will come to a fork in the road,” he said. “And you’re going to have to make a decision about which direction you want to go.” He raised his hand and pointed. “If you go that way you can be somebody. You will have to make compromises and you will have to turn your back on your friends. But you will be a member of the club and you will get promoted and you will get good assignments.” Then Boyd raised his other hand and pointed another direction. “Or you can go that way and you can do something – something for your country and for your Air Force and for yourself. If you decide you want to do something, you may not get promoted and you may not get the good assignments and you certainly will not be a favorite of your superiors. But you won’t have to compromise yourself. You will be true to your friends and to yourself. And your work might make a difference.” He paused and stared into the officer’s eyes and heart. “To be somebody or to do something. In life there is often a roll call. That’s when you will have to make a decision. To be or to do. Which way will you go?

Friday

"You are never too old to set another goal or to dream a new dream." -- C.S. Lewis

15 Thrusters (bar/35's)
15 Deadlifts (95/135
10 Double Unders
5 Pullups
5 Getups with 20lb DB

X 3 rounds for time

Joe 14:21
Darcy 21:40

Joe rocks at DU's :)

Deadlift 5 X 15 min

 "When there is pain, there are no words. All pain is the same." -- Toni Morrison

Do 5 reps every min for 15 min

Joe 155 then 160 at 5 min

Darcy 225



Not here:   Friday, Monday or Tuesday  (look at board for info)