WOD: 11.11.13

Speech given to the 3rd Army before the D-Day Invasion

I want you to remember that no bastard ever won a war by dying for his country. He won it by making the other poor, dumb bastard die for his country.
Men, all this stuff you’ve heard about America not wanting to fight, wanting to stay out of the war, is a lot of horse dung. Americans, traditionally, love to fight. All real Americans love the sting of battle. When you were kids, you all admired the champion marble shooters, the fastest runners, big league ball players, the toughest boxers. Americans love a winner and will not tolerate a loser. Americans play to win all the time. I wouldn’t give a hoot in hell for a man who lost and laughed. That’s why Americans have never lost and will never lose a war, because the very thought of losing is hateful to Americans.
Now, an army is a team. It lives, eats, sleeps, fights as a team. This individuality stuff is a bunch of crap. The bilious bastards who wrote that stuff about individuality for the Saturday Evening Post don’t know anything more about real battle than they do about fornicating.
Now, we have the finest food and equipment, the best spirit, and the best men in the world. You know, by God I, I actually pity those poor bastards we’re going up against, by God, I do. We’re not just going to shoot the bastards; we’re going to cut out their living guts and use them to grease the treads of our tanks. We’re going to murder those lousy Hun bastards by the bushel.
Now, some of you boys, I know, are wondering whether or not you’ll chicken out under fire. Don’t worry about it. I can assure you that you will all do your duty.
The Nazis are the enemy. Wade into them. Spill their blood. Shoot them in the belly. When you put your hand into a bunch of goo that a moment before was your best friend’s face, you’ll know what to do.
Now there’s another thing I want you to remember: I don’t want to get any messages saying that we are holding our position. We’re not holding anything. Let the Hun do that. We are advancing constantly and we’re not interested in holding onto anything except the enemy. We’re going to hold onto him by the nose and we’re going to kick him in the ass. We’re going to kick the hell out of him all the time and we’re going to go through him like crap through a goose.
Now, there’s one thing that you men will be able to say when you get back home. And you may thank God for it. Thirty years from now when you’re sitting around your fireside with your grandson on your knee, and he asks you: “What did you do in the great World War II?” You won’t have to say, “Well, I shoveled shit in Louisiana.”
Alright, now, you sons-of-bitches, you know how I feel. Oh… I will be proud to lead you wonderful guys into battle anytime, anywhere.
That’s all.
~Gen. George S. Patton




Five rounds
15 Deadlifts, (225/155-pounds)
20 Box jumps, (24/20-inch box)
25 Pull-ups
For Time
Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, FL, assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.

He is survived by his wife Amy and three children, Michael, Landon and Olivia.

WOD: 11.10.13

“To believe your own thought, to believe that what is true for you is true for all men-that is genius.”
~Ralph Emerson




Row 1000m

50 Overhead Squats (45/35-pounds)

30 Burpees

WOD: 11.9.13



WOD: “Snellen”

3 Rounds for time of:

  • Run 400m

  • 12 Squat Snatches (95/65-pounds)

  • 21 Pull-ups


CrossFit – “Snellen” WOD Demo

WOD: 11.8.13

I’ve learned that pleasing everyone is impossible,

but pissing everyone off is a piece of cake.




21-15-9 Reps for time of:

  • Front Squats (135/95-pounds)

  • Chin-ups


Coaching the Front Squat with Katie Hogan

WOD: 11.7.13

The minute I stopped

 caring about what other

people thought and

started doing what I

wanted to do is the

minute I finally felt





Strict Press: 2 Rep Max

Mark Rippetoe: Weighted Press 1



50/40/30/20/10 rep rounds, for time



“The "Flight Simulator"”

5-10-15-20-25-30- 35-40-45-50-45-40- 35-30-25-20-15-10-5:
Jump Rope Double-Unders
Rx: Each set must be unbroken, if you trip or stop you restart the set you’re on
30 minute time cap
For time
Beginners sub 3 singles for each double-under.

WOD: 11.6.13

“Every time you have McDonald’s as a kid, it’s a victory.  Every time you have it as an adult, it’s a defeat.”
~Graham Lineham


400m Run
21 Cleans (185/125-pounds)
21 Pull-ups
400m Run
15 KB Thrusters (53/35-pounds)
15 Pull-ups
400m Run
9 Cleans (185/125-pounds)
9 Pull-ups
400m Run
For time


Thruster from Kettlebell Rx with Jeff Martone


WOD: 11.5.13

 “Life starts all over again when it gets crisp in the fall.”
~F. Scott Fitzgerald



Tabata Interval (20:10×8) of:

  • Rowing for calories

  • Push Press (75/55-pounds)

  • Box Jumps (24″/20″)

  • Knees To Elbows

  • Burpees


WOD: 11.4.13




Mobility WOD:

Super friend ankle mob

Hip Capsule MWOD



Tabata Bottom to Bottom Squats

followed immediately by 10 rounds of:

  • 20 Sit-ups

  • 10 Deadlifts (185/125-pounds)

WOD: 11.3.13

“The reasonable man adapts himself to the world; the unreasonable one persists in trying to adapt the world to himself.  Therefore, all progress  depends on the unreasonable man.”

~George Bernard Shaw



“US Marines Sit-up Test”

The aim of this test is to perform as many sit-ups as you can in two minutes. The starting position is lying on your back with your knees bent and feet flat on the floor. The arms are folded across and the chest, and must maintain no gap between the forearms and the chest at all times. A second person is permitted to hold the lower legs or ankles. On the command ‘go,’ start the crunch by raising your upper body forward until the elbows or forearms touch the thighs, and then lower the torso until the shoulder blades touch the ground. This is one complete sit up.
Max reps
No bouncing or arching of the lower back is allowed, and the buttocks must remain in constant contact with the floor throughout the test. Resting during the exercise is permitted in either the up or the down position.


6 Rounds for time of:

12 Power Cleans (135/95-pounds)

Run 276m


Power Clean

WOD: 11.2.13

When everything goes wrong
and things seem to fall apart.
When nobody believes in you
and you feel alone and stranded.
That's EXACTLY the moment 
you gotta believe in yourself.

photo 1


“JAG 28”

Run 800 meters
28 Kettlebell Swings, (2/1.5-pood)
28 Strict Pull-ups
28 Kettlebell Clean and Jerks, (2/1.5-pood each)
28 Strict Pull-ups
Run 800 meters
For Time
U.S. Air Force Senior Airman Mark Forester, 29, of Tuscaloosa, AL, assigned to the 21st Special Tactics Squadron, based in Pope Air Force Base, NC, died on September 29, 2010, while conducting combat operations in Uruzgan province, Afghanistan.

He is survived by his parents Ray and Pat, and siblings Terri, David, Joseph and Thad.


CrossFit – “Kettlebell Clean Variations” with Jeff Martone

WOD: 11.1.13

 “Courage is not having the strength to go on; it is going on when you don’t have the strength.”
~Theodore Roosevelt



“CrossFit Olympic Weightlifting Total”

The sum of the best of three attempts at the:
Clean and Jerk
For weight


Olympic Weightlifting Inspirational

WOD: 10.31.13

Darkness falls across the land
The midnight hour is close at hand
Creatures crawl in search of blood
To terrorize your neighbourhood
And whosoever shall be found
Without the soul for getting down
Must stand and face the hounds of hell
And rot inside a corpse’s shell
The foulest stench is in the air
The funk of forty thousand years
And grisly ghouls from every tomb
Are closing in to seal your doom
And though you fight to stay alive
Your body starts to shiver
For no mere mortal can resist
The evil of the thriller

WOD: Costume 5K

Run 5K in costume.

Scare as many trick or treaters and steal as much candy as possible!

Costumes are Mandatory!