Elliot Schrock

Daily

2011-09-28T14:20:00.001-07:00

"If you woke up breathing, congratulations! You have another chance."
-Andrea Boydston

Warm Up

Strength/Skill
Power Clean 2-2-2-2-2

WOD
5 rounds for time of
5 power cleans @ 155#
100 meter prowler push @ 315#
50 meter handstand walk

Endurance
Rest

Daily

To sensible men, every day is a day of reckoning.
~John W. Gardner

He Is Near

2011-09-26T09:36:00.000-07:00

"Don't be afraid of tomorrow; for God is already there."
-Author Unknown

Warm Up

Strength/Skill
Rest

WOD
As Many Rounds Possible in 15 mins.
10 Wall Ball @ 20" ball
10 Toes to bar
10 Box Jumps @ 24" box

Endurance
Run 1 mile for time

He Is Near

Remember this.
When people choose to withdraw far from a fire,
the fire continues to give warmth, but they grow cold.
When people choose to withdraw far from light,
the light continues to be bright in itself but they are in darkness.
This is also the case when people withdraw from God.
~Augustine

There Is A Reason

2011-09-08T14:09:00.000-07:00

"I never had a policy; I have tried to do my very best each and every day."
-Abraham Lincoln

Warm Up

Strength/Skill
Overhead Squats 2-2-2-2-2

WOD
"Badger"
3 rounds of
30 Squat Cleans @ 95#
30 Chest to Bar Pull Ups
Run 800 meters

Endurance
Rest

There Is A Reason

Listen closely and you can hear them... 
the great spirits of every tribe
 the ones who were here before us
Listen to what they are saying 
There is one who calls himself Gandhi 
and another who calls himself King
They know that the way is not easy 
There is a woman named Teresa
 and many who are simply known as
 Grandmothers and Grandfathers
and all of them whisper into our ear...
 'Don't give up'
they tell us...
'Don't become cynical...
' 'Take one more step...
' 'There is a reason...'

by Ron Atchison

The Places You'll Go

2011-09-06T05:41:00.000-07:00

"A gold medal is a nice thing - but if you're not enough without it, you'll never be enough with it."
-From the movie "Cool Runnings"

Warm Up

Strength/Skill
Rest

WOD
"SnatchSquatch"
1 to 10 of
Power Snatch @ 115#
Overhead Squats @ 115#
then
10 to 1 of
Power Clean @ 115#
Push Press @ 115#

ex: complete 1 Power Snatch then 1 Overhead Squat
complete 2 Power Snatch then 2 Overhead Squat
continue to 10 Power Snatch then 10 Overhead Squats
the same goes for the Power Cleans and Push Presses

Endurance
Rest

The Places You'll Go

You have brains in your head. 
You have feet in your shoes. 
You can steer yourself in any direction you choose. 
You're on your own. 
And you know what you know. 
You are the guy who'll decide where to go.
~Dr. Seuss

Lessons

2011-09-05T08:53:00.000-07:00

"A teacher is one who makes himself progressively unnecessary."
-Thomas Carruthers

Warm Up

Strength/Skill
Rest

WOD
"Cinderella"
As Many Rounds Possible in 20 mins. of
3 Muscle Ups
5 Handstand Push Ups
15 Squats

Endurance
Rest

Lessons

"A good teacher is a master of simplification and an enemy of simplism."
~Louis A. Berman 

The Lessons Come Together
The Karate Kid at MOVIECLIPS.com

Open

2011-08-31T10:17:00.000-07:00

"The bamboo that bends is stronger than the oak that resists."
-Japanese Proverb

Warm Up

Strength/Skill
Overhead Squats 3-3-3-3-3

WOD
for time
Row 500 meters
15 Squat Clean to Thruster @ 155#
Row 500 meters
15 Squat Clean to Thruster @ 155#
Row 500 meters

Endurance
Run 4 miles

Open

Master and Pupil

The Mask of Zorro

— MOVIECLIPS.com

"Know what you know, Know what you don't know."
-T.B.

Someone will always know more than you.
Someone will always have more experience than you.
Someone will always be more talented than you.
Someone will always be faster and stronger than you.
As long as you remain open to knew ideas, theories and methods,
you will continue to grow.

Allow yourself to forever be a student and by doing so one day you will
become the teacher.

Brave

2011-08-17T05:33:00.000-07:00

"Until lions have their historians, tales of the hunt shall always glorify the hunters."
-African Proverb

Warm Up

Strength/Skill
DeadLift
2-2-2-2-2

Push Press
2-2-2-2-2

WOD
"Bradley"
10 Rounds for time of
Sprint 100 meters
10 Pull Ups
Sprint 100 meters
10 Burpees
Rest 30 Seconds

"Bradley"
U.S. Air Force Senior Airman Bradley R. Smith, 24, of Troy, Illinois,
assigned to the 10th Air Support Operations Squadron, based in Fort Riley, Kansas,
was killed on January 3, 2010, by an improvised explosive device in Zhari district, Kandahar Province,
Afghanistan. He is survived by his wife Tiffany, daughter Chloe, parents Gary and Paula,
and brother Ryan.

Endurance
Row 500 meters x 5
Rest 60 Seconds between each round

Brave

"Bravery is being the only one who knows you're afraid."
~Franklin P. Jones 

This Ship Is England
Master and Commander: The Far Side of the World at MOVIECLIPS.com

2011-08-15T15:40:00.001-07:00

"Life is a shipwreck but we must not forget to sing in the lifeboats."
-Voltaire

Warm Up
3 Rounds of
30 Double Unders
15 Lunges on each leg

Strength/Skill
Rest

WOD
21-18-15-12-9-6-3 Rep Rounds of
Sumo DeadLift High Pulls @ 95#
Front Squats @ 95#

Endurance
Run 2 miles

Life Is A Storm

"Life is a storm, my young friend.
You will bask in the sunlight one moment,
be shattered on the rocks the next.
What makes you a man is what you do when that storm comes.
You must look into that storm and shout as you did in Rome.
Do your worst, for I will do mine!
Then the fates will know you as we know you: as Albert Mondego, the man!"

-Edmond Dantes

I have posted this before but it is, and will always be, one of my favorite quotes.
Do your worst, for I will do mine!

Guts

2011-08-14T12:57:00.000-07:00

"Peace is not the absence of affliction, but the presence of God."
-Author Unknown

Warm Up

Strength/Skill
Press 3-3-3-3-3

WOD
100 Double Unders
10 to 1 of
Burpees, C2B Pull Ups, Ground to OverHead @ 155#
100 Double Unders

Endurance
Run 2 Miles

Guts

Keep Near

2011-08-04T05:38:00.000-07:00

"The self-appointed spokesmen for God incline to shout; He, Himself, speaks only in whispers."
-Martin H. Fischer

Warm Up

Strength/Skill
Rest

(1 pm)
WOD
"Nate" for rounds
As Many Rounds Possible of
2 Muscle Ups
4 Handstand Push Ups
8 KB Swings @ 2pd

(6 am)
Endurance
Run 7 miles for time

Keep Near

Remember this. When people choose to withdraw far from a fire,
the fire continues to give warmth, but they grow cold.
When people choose to withdraw far from light, the light continues to be
bright itself but they are in darkness.
This is also the case when people withdraw from God.
-Augustine

Buck

2011-07-16T07:29:00.000-07:00

"I am learning all the time. The tombstone will be my diploma."
-Eartha Kitt

Warm Up

Strength/Skill
Power Clean 1-1-1-1-1-1-1

WOD
Overhead Squat
1-10-1-20-1-30 (Increase your weight for every single rep, shooting for a 1 Rep Max each time/
for the 10, 20, 30 they must be done unbroken an at a challenging weight)

Endurance
Rest

Buck

This is a must see movie.
Whether you are around horses or not, this movie has a lot of great
lessons that can be applied to any life.

Idleness

2011-07-13T16:26:00.000-07:00

"Shun idleness. It is a rust that attaches itself tot he most brilliant metals."
-Voltaire

Warm Up
Snatch Balance

Strength/Skill (9 AM)
Back Squat
1x10 @ 60% of 1RM
1x8 @ 70%
1x8 @ 75%
1x8 @ 80%

Front Squat
1x5 @ 60% of 1 RM
1x5 @ 65%
2x5 @ 70%

Power Clean
5x3 @ 205#

WOD-1 (1 PM)
On the minute every minute
1 Snatch - Increase weight as you go

Rest 10 minutes

WOD-2
5 Rounds for time
Run 400 meters
20 DeadLifts @ 145#
20 Push Ups
10 DeadLifts @ 145#
10 Push Ups

Endurance
Rest

Idleness

No pains, No gains.
No sweat, No sweet.
No mill, No meal.
An idle brain is the devil's workshop.
He that would eat the kernel must crack the nut.

-Unknown

Live

2011-07-12T05:34:00.000-07:00

"When I stand before God at the end of my life, I would hope that I would not have a single
bit of talent left, and could say, 'I used everything you gave me'."
-Erma Bombeck

Warm Up (1 PM)
Work on Handstand walks and Bar Muscle Ups

Strength/Skill (10 AM)
Back Squat
1x10 @ 60% of 1RM
1x8 @ 65%
1x6 @ 70%
1x6 @ 75%
1x6 @80%

Front Squat
1x5 @ 60% of 1RM
1x5 @ 70%
2x5 @ 75%

Power Clean
5-3-1-1-1-1

WOD (1 PM)
4 rounds of
Row 400 meters
Rest 90 Seconds
Run 400 meters
Rest 90 Seconds

Endurance
Rest

Live

If I had my life to live over I'd like to make more mistakes next time.
I'd relax. I would limber up. I would be sillier than I have been this trip.
I would take fewer things seriously. I would take more chances.
I would climb more mountains and swim more rivers.
I would eat more ice cream and fewer beans.
I would perhaps have more actual trouble, but I'd have fewer imaginary ones.

You see, I'm one of those people who live sensibly and sanely hour after hour, day after day.
Oh, I've had my moments, and if I had to do it over again, I'd have more of them.
In fact, I'd try to have nothing else.
Just moments, one after another, instead of living so many years ahead of each day.
I've been one of those persons who never goes anywhere without a thermometer,
a hot water bottle, a raincoat, and a parachute.
If I had to do it again, I would travel lighter that I have.
If I had my life to live over,
I would start barefoot earlier in the spring and stay that way later in the fall.
I would go to more dances. I would ride more merry-go-rounds, I would pick more daisies.
Nadine Stair at age 85

Believe

2011-07-08T09:50:00.000-07:00

"Nothing will ever be attempted, if all possible objections must be first overcome."
-Samuel Johnson

Warm Up
1 Mile Run

Strength/Skill
(AM work)
Back Squats
1x10 @ 60% of 1 Rep Max
1x8 @ 65%
1x8 @ 70%
1x8 @ 75%

Front Squats
1x5 @ 60% @ 1 Rep Max
1x5 @ 65%
2x5 @ 70%

DeadLift
3x3 @ 80% of 1 Rep Max

(PM work)
Work On OverHead Pistol Squats W/ Oly Bar
15 Minutes of Squat Clean work

WOD (PM)
3 Rounds for time of
30 Wall Ball @ 20# Ball
30 Box Jumps @ 24" Box
30 KB Swings @ 2 pd KB

Endurance
Rest

Believe

Misfits

2011-07-07T17:01:00.000-07:00

"Forget about all the reasons why something will not work. You only need to find one good reason why it will."
-Dr. Robert Anthony

Warm Up

Strength/Skill
60 minutes of yoga
30 minutes of swimming

WOD
Rest

Endurance
Rest

Misfits

Here's to the crazy ones.
The misfits.
The rebels.
The trouble-makers.
The round heads in the square holes.
The ones who see things differently.
They're not fond of rules, and they have no respect for the status-quo.
You can quote them, disagree with them, glorify, or vilify them.
But the only thing you can't do is ignore them.
Because they change things.
They push the human race forward.
And while some may see them as the crazy ones, we see genius.
Because the people who are crazy enough to think they can change the world, are the ones who do.

~ Jack Kerouac

You Can Be Whatever You Want To Be

2011-07-06T15:31:00.000-07:00

"We welcome passion, for the mind is briefly let off duty."
-Mignon McLaughlin

Warm Up

Strength/Skill
Work on OverHead Pistol Squats with 45# Bar
then
OverHead Squat 3-3-3-3

WOD-1 (AM)
for time
150 Double Unders
100 KB Swings @ 1.5 pd
50 Burpees (Games Standard)

Rest 3 to 5 hours

WOD-2
3 rounds for time
12 Front Squats @ 135#
12 Burpee Pull Ups

Endurance
Row 1,000 meters / rest half the time
Row 750 / rest half the time
Row 500 / rest half the time
Row 250 / rest half the time
Row 500 / rest half the time
Row 750 / rest half the time
Row 1,000 / rest half the time

You Can Be Whatever You Want To Be

There is inside you
All of the potential
To be whatever you want to be;
All of the energy
To do whatever you want to do.
Imagine yourself as you would like to be,
Doing what you want to do,
And each day, take one step
Towards your dream.
And though at times it may seem too
difficult to continue,
Hold on to your dream.
One morning you will awake to find
That you are the person you dreamed of,
Doing what you wanted to do,
Simply because you had the courage
To believe in your potential
And to hold on to your dream.

by Donna Levine

Promise Yourself

2011-07-05T07:11:00.000-07:00

"If you have integrity, nothing else matters.
If you don't have integrity, nothing else matters."
-Alan Simpson

Warm Up

Strength/Skill (A.M.)
Back Squat
1 x 10 @ 60% of 1 rep Max
1 x 8 @ 70%
1 x 6 @ 75%
1 x 4 @ 80%

Front Squat
1 x 5 @ 60% of 1 rep Max
3 x 5 @ 70%

Rest 3 to 5 hours

WOD
As many rounds possible in 20 minutes
7 Handstand Push Ups
12 L-Pull-Ups

Endurance
Run 1 Mile

Promise Yourself

Promise yourself to be so strong that nothing can  disturb your peace of mind.
To talk health, happiness, and prosperity to  every person you meet.
To make all your friends feel like there is  something in them.
To look at the sunny side of everything and make your  optimism come true.
To think only of the best, to work only for the best,  and expect only the best.
To be just as enthusiastic about the success of others  as you are about your own.
To forget the mistakes of the past and press on the  greater achievements of the future.
To wear a cheerful countenance at all times and give  every living person you meet a smile.
To give so much time to the improvement of yourself  that you have no time to criticize others.
To be too large for worry, too noble for anger, and too  strong for fear, and to happy to permit the  presence of trouble

-Unknown