1-30-09 WOD

Hooray! Hooray! It’s Kettlebell Day!

3 Rounds:

1 minute each arm. 4 minutes total:
Clean and Press with Squat

2 minutes:
Plank Rows

100 Twists

Helio Gracie

Gracie Magazine is confirming that Brazilian Jiu-Jitsu Grand Master Helio Gracie passed away early in the morning in Rio De Janeiro, Brazil. He was 95 years old. http://www.graciemag.com/news/144/ARTICLE/13149/2009-01-29.html

It doesn’t matter if you are a new white belt or a seasoned black belt we all owe a great debt to Helio Gracie. He was a rare breed of man. He stuck up for what he believed in and dedicated his whole life to honor, family, dignity and the martial arts. He may have been the true last samurai.

In order to know where you are going you need to know where you are from. We are all from Helio Gracie. Take some time today and learn a little history about our beautiful art. We are all fortunate that there are men like Helio to give us all such great opportunities.

I talked with fellow Camarillo JJ black belt Klint Klaas this morning and he reminded me that “Every man dies, but not every man lives”. This statement was made for Helio Gracie.

His legacy is unmatched.

Rest in peace Mestre

1-29-09 WOD

“Carla”

5rds
400m
30 Deadlifts (95/65)
30 GHD Sit-Ups

1-28-09 WOD

By request. The Butterfly Kip

4rds
400M
21 Box Jumps
15 One arm KB swings (ea)
9 Burpees

1-27-09 WOD

“Karen”

150 Wallball

1-26-09 WOD

10 GHD Sit-ups
10 Hip & Back Extensions
95 pound Thrusters, 30 reps
50 Pull-ups

30 GHD Sit-ups
30 Hip & Back Extensions
95 pound Thrusters, 20 reps
35 Pull-ups

50 GHD Sit-ups
50 Hip & Back Extensions
95 pound Thrusters, 10 reps
20 Pull-ups

1-23-09 WOD

“Cindy”

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

1-22-09 WOD

Squat Therapy

1-21-09 WOD

Painstorm II

5rds
135# Cleans 10x
Push-Ups 15x

Then

400m
95#/65# Hang Squat Clean, Lunge (2x), Split Jerk 20x
Pull-Ups 30x
400M
Box Jumps 30x
Wall Ball 30x
400m
45# Hang Snatch, OH Lunge (2x) 20x
MB Clean 20x
400m
55#/35# KB Swing 30x
Push-Ups 50x

1-20-09 WOD

“Hanks is 43″

43 Burpee Pull-Ups
43 Ring Push-Ups
43 GHD Sit-Ups
43 GHD Back Extensions
43 OH Squats
43 Kitz Rows

THEN

Hanks and only Hanks rows 4,300m

Let this be a lesson. Never tell us it’s your birthday, especially not the day before! Happy birthday Hanks.

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