No really he's smilling :)

Today Roger came out to face the heat and bust out the WOD!  You get what you put into it and I have to say he gave his all!!!!  Way to get this one done today Rog you did badass see you next Sunday!

The warm up
Run 200m
10 Squats
10 Push ups
10 Sit ups
10 Bend and reach
10 False grip ring rows

The WOD
3 rnd
Run 200m
15 Squats
10 Push ups
5 False grip ring rows

See more of today's pics HERE

$20 bucks

I'm pretty sure you can buy a bucket of chicken for $20 bucks but you will also add on some pounds, calories, fat which gives you that wonderful bulge hanging over your belt OR you can spend $20 bucks at home depot, buy some PVC pipe and keep the tummy off.  I went with PVC pipe :)

Ring rows of death!

Todays WOD
21-18-15-12-9-6-3 of...
False grip ring rows
Ring push ups

rest 5 min then

Tabata sit ups

Getting started is the hardest!

I've been there! Your tired, you don't have enough energy, enough time...I just told myself enough is enough!  I'm sick and tired of being sick and tired.  You either do or you don't, it's really that simple.
Mark is a great example of this.  He said enough is enough.  Mark is a regular for Sunday WOD's...he gets tore up from the floor up but is ready for next Sunday.  He comes ready to learn new skills, does the drills and does the WOD.  He understands that the road to achieving his goal is in front of him...rather than sit back and take the curb, Mark gets up and and walks the path.  The hardest part is making the decision cause your fighting yourself.  So what will you do...or don't?

 Mark seen on left and Louis on the right

Working out wounded!

In light of an upcoming knee surgery I will be doing my programing to build upon skills and drills for gymnastics.  I will be utilizing the gymnastic rings and parallette's  to do dips, pull ups, rows, planks.etc.  This may have been a blessing in disguise.  All exercises will be doing a remodel on my upper body, including my core.
Just because I'm going to be handicap does not mean I can't perform with intensity, variance and functionality...I just can't do it with my left leg!   MWAAAHAHAHAHAHAAA  operation muscle up has begun!!!!!!!!!

Todays WOD will be...
10-9-8-7....1 of
Skin the cat and
Ring dips
rest 5 min then...
Practice handstands for 20 min

rest 10 min then floor practice :P...just kidding

Workin' the rings!

5 rounds
10 Strict ring pull ups
10 Ring push ups or regular push ups..pick your poison :)


Rest 5min
Tabata L sit on parallettes

Doc says I need metal legs!

Sorry for the break.  I went to have my knee looked at to check on an old injury and turns out I may need some minor surgery.  For the time being my programming will be dealing more with upper body till further notice.  Looks like i'll be the pull up masta!

Today's WOD
AMRAP in 20 min of
5 Ring dips
7 False grip ring rows
9 Sit ups or paralette pass throughs

Rest 5min then
Tabata hanging leg lifts

Rest 10min then catch flying arrows! O_O  LOL

Back on track!

Todays WOD
3 rounds of
400 m row or run
21 kb swings
12 pull ups or ring rows