Top picture

Top picture
This is for Kelsee Bone :)

Wednesday, December 19, 2012

Week one of holiday break

It's super easy to just chill on the coach and zone out ... but find it within yourself to go and do a little bit of work.  Do whatever you can ... something is almost always better than nothing   :)
 Gettin' better everyday!





Tuesday, December 4, 2012

Christmas Party

Sunday, December 9th @ 2pm at Becky's house.
Bring a wrapped white elephant gift that costs no more than $5 and be sure 
you wear your very best Christmas sweater.
There will be a prize for best sweater :) 




Monday, November 19, 2012

Eye on the prize ....



What will keep you motivated toward your goal? The answer, keep your eyes on it. Never lose site of what you are working toward. Look at the picture and the reward you will reap when you finally reach your goal. Goals seem so far in the future and so hard to reach unless you break them down into small steps that allow you to track your progress.

Action creates motivation, so if you want to stay motivated, stay actively working on that goal. The more you work on it, the more motivated it keeps you. In addition, remember, there is an attractive prize at the end, whether it’s weight loss, better health or a project you want to accomplish.

Setting goals in small steps can keep you motivated to continue toward the big project. Make the goals so they can be charted and you can watch the progress of what you’re working toward. Make concrete goals that are measurable. If you’re writing a book, set a goal to complete a chapter a week, or a day if you have the time to do it. Set a goal for the month such as I want to write 15 chapters this month. At the end of the month, you can look at your manuscript and see if you made your goal. If you did, make it a little higher for the next month. Stretch yourself but be practical. If the coming month has two holidays, three birthdays and two public appearances, then cut back on the goal so you can reach it. If your goals are set too high, it can be frustrating if you are not reaching them and you are more likely to give up. They also shouldn’t be too easy, a challenge will keep you motivated to keep typing away on those pages with the end of the book in mind. 

Have fun while working toward your goalWe need a break from a project, even if it’s something we want with all our heart. If you are working on a weight loss and exercise goal, vary what you’re doing. If you always use a stationary bike each day, why not change the routine and map out a mile or two to walk in your neighborhood. They say variety is the spice of life and it can keep your motivation going if you change your timetable around a little bit. Are you used to studying or writing in the evening? Try waking up early in the morning and spending quiet time before the busyness of the day takes over.

Involve your friends and family in your project. You are more likely to stay motivated if you have told someone what your goals are. If you are exercising or walking, find a partner. It will make it much more probable that you will continue to walk at a specified time and go to the gym. If you fail to show up, your partner will motivate you to come the next time. You are held accountable to someone else. If you are working alone, if you decide to not exercise or not write, you will only have yourself to shake things up and give you the push you need to get started again. 

Don’t let discouragement take your eyes off the final goal. Sure, if we’re dieting there are going to be times when we fall off the eating plan. Instead of getting mad or discouraged, simply accept it as something that happens to everyone and go on to the next day. Don’t get down on yourself or feel guilty or ashamed. Enjoy that dessert and remind yourself of the bigger goal of being in the perfect bathing suit by summer. Have you not worked on your graduate thesis for a week? Enjoy your time off, remember what you’re working for, and work harder when you start up again. 

Expect to reach a point when your plateau on a weight loss program, get bored with the great American novel you are writing, or get tired of depriving yourself of some wants to save for that dream vacation. When you reach that point, accept it, know that it happens to everyone and if you don’t allow discouragement to set in, you can soon pick up where you left off.

Don’t beat yourself up if you don’t make your goals, set new ones, and keep your eyes on the final prize, that one big goal you have been working for and then enjoy your life.

Saturday, November 17, 2012

pullup tutorial

When you head home for the break you may find yourself in the gym ...  give this a watch so you can grab an idea of what to practice on.

http://journal.crossfit.com/2012/11/thekippingpullup.tpl



Monday, November 12, 2012

Inspiration Monday

I wanted to take a second to highlight a friend of mine who I find to be incredibly inspirational.  She isn't a soccer player, although I met her because of soccer.  When I played for the Breakers, Mary was our equipment manager - although her presence meant much more than that.  She was a friend and a confidant, somebody who went the extra mile in all that she did.   From our team, she moved up the ranks at various other places, always following her dream and always working her butt off.

Currently she owns a company called MAVRX  (www.mavrx.com) and I wanted to give the site a shout out for all you Christmas present buyin' fools out there.  So share with your parents, friends, & families.   She sells totally awesome apparel and I think it is stuff you would all love.


Her mission statement:  "Founded on the concept of bringing art, music, and the action sports culture together, MAVRX has not only provided its customers with limited edition apparel but has taken steps to integrate itself into the skateboarding, snowboarding, surfing, and wakeboarding communities.

We have sponsored many boardsports and celebrity events nationwide. With your help, we have also donated partial proceeds from every item sold to various charities and has supported organizations such as the
American Cancer Society, Breast Friends, Human Rights Campaign, Keep A Breast Foundation, Skate 4 Cancer, Susan G. Komen Race For The Cure, Skate Like A Girl: Portland, San Francisco, and Seattle Chapters, and Stand Up To Cancer.

MAVRX continues to grow with the unique spirit and support of talented artists, athletes, and musicians. We take great pride in establishing ourselves as more than just a brand, but a maverick among our competitors."



This excerpt is from Mary's Facebook page and is one of the reason's I admire her so much:

Almost everyday I hear, "I don't know how you work so much." It's because I have goals and each day I take steps to accomplish them. I'm up at 6:00 a.m. and I don't get home from work until midnight most nights. My parents say I need to stop working as much, but my goals aren't going to get accomplished if I do nothing. That's my whole view. Hard work will pay off eventually...and then I can order another drink on the beach as I watch the sun set and all the people walking by in MAVRX hoodies :)


She also has a really cute dog named Punki 


Photo: Punki loves laying in the leaves... http://instagr.am/p/RlB9zmKOWJ/

Friday, November 9, 2012

Don't Let Anything Get in the Way of Your Passion




 
These are the kinds of videos that make you stop and cherish your natural abilities. We can't ever take for granted where we are in our lives and that which we all have. It truly is a beautiful game, no matter what the circumstances.

Monday, October 29, 2012

Grey Sweatsuits!



 In honor of one of our own, Stacey Brinkman, breaking the scoring record we got to experience the grey sweatsuit.  It was a great day to be a bird!  We should all be so proud of how far we have come, especially our seniors, we will miss you guys so much!  Way to end the 2012 season on a good note birds!

Tuesday, October 16, 2012

Inch by Inch


So proud of how our team has played over the entire season.  We finally got the result on the scoreboard to match the effort we had on the field.  As we moved on, week by week, we improved inch by inch.   There is still work left to do, and that's what we'll do.   Keep looking for motivation, keep being inspired.  I find that I'm inspired everyday by these 26 young women.   As Rocky said "you've got to be willing to take the hits" ..... I think it was our willingness to take the hits and keep pressing forward that led us to this place.

SO PROUD.

 

Friday, October 5, 2012

Be the first hamster.

It's game day birds! Go out and play like you have nothing to lose. I love this team and I know we can do it!

Moses

Ps. Here is a funny video you should watch - http://m.youtube.com/watch?v=1VuMdLm0ccU

Wednesday, September 26, 2012

Don't Take It For Granted

Hey Birds :) So this is one of my favorite quotes:

"Athletes: Don't take the sport you play for granted. Every time you play, you better be dang thankful that you get to do something you love. Don't show up to practice complaining about not wanting to be there; you're there hopefully because you love it. Work hard every moment. If you're not working hard, you don't deserve to play. Play every practice or game like it's your last because it very well could be. When you finally reach the day that you can't play, and you can only watch, then you will know how much you love something that you once took for granted."

We really need to remember why we play...because we love it. And yeah, maybe we've lost a few games...but that doesn't mean we can't win now. We can win and we will if everyone plays for each other and gives it everything they've got.

Remember...If you're not working hard...you don't deserve to play.

Anyway....

hug hug kiss kiss,
-Palmer

Monday, September 17, 2012

No Excuses

Stay positive, stay motivated....   there really are NO excuses .....







Sunday, September 16, 2012

Conference

With conference play beginning in 5 days, I am very excited to see all of the hard work coming to fruition. Over the past 7 days, we have improved our overall record by 1 win (officially) and 1 tie. This of course does not include our performance on Saturday and culmination of a strong week. As of today, here are the official Big Sky standings. Now let me pose the question, what do the rankings really mean, with everyone sitting at 0-0 in conference? Simple answer: they don't mean anything. It's a brand new season for everyone, and those teams who prepare the best and stay vigilant in their pursuit of the ultimate goal shall lead the charts at the end of October. If we stay the course and keep preparing with our impassioned focus, I foresee the Thunderbirds perched atop the tables.

School
Big Sky Overall
0-0
5-3
0-0
4-4-1
0-0
3-4-1
0-0
2-4-2
0-0
2-4-2
0-0
2-4-1
0-0
2-5-2
0-0
2-5-1
0-0
1-4-1
0-0
    2-7    

:)

On Friday we had a first win of the season, with 3 goals and a shut-out! Awesome to get a W right before our conference play. Let's keep the ball rolling! Saturday was the Alumni game, 14 of our former birds came back to Cedar City to play the current SUU soccer team. It was so fun to see everyone and play with all of them again! After the game all of the players and parents were able to talk, reminisce, and of course eat the yummy food at our tailgate. 

Overall I'd say it was a fun and successful weekend. Let's keep this goal scoring and hard work up :) 

I'll just leave you with the thought... 

"Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe." ~ Gail Devers


Tuesday, September 11, 2012

Amazeballs

Amazeballs is a phrase thrown around my house that describes things that are -simply put- more than amazing.  I don't know where it started or why I keep using this phrase, because in some ways it is off putting ... but for now, it will work.    This collection of players I have here at SUU is nothing short of amazeballs.  They work tirelessly on the field, they work even harder off the field, and they are first class human beings.   After a hard fought draw that lasted over 100 minutes we took to the field for a little free soccer clinic.   I'm sure that there were some moans and groans, but those were pushed to the side and smiles slowly came out.   I believe that this team is destined to accomplish great things.  Each and every day we work hard to create our future and doing things like this clinic is an example of just why I believe that something amazeballs is going to happen.   This team has earned it.   Our fan base is growing, we play great soccer, adversity causes us to step up, and there are many cheering for us.

Keep digging in, giving back, working hard, believing, striving for greatness, and it will come.   See the pictures below for examples of just what I am talking about.


Since I have an English degree I will throw out a quote by Ralph Waldo Emerson:

"What lies behind us and what lies before us are tiny matters compared to what lies within us."

 

 

:)

 


 ~Becky~




















You know that's right .....

no explanation needed



Friday, September 7, 2012



 How Bad Do You Want It?


This week in practice, a quote was shared, simple, yet effective, "Why not us?" After having the team come back from California with two tough losses, that simple phrase really stuck with me. Why not us? Ever since last spring we've been sacrificing our blood, sweat, and yes even tears towards the ultimate goal of this fall, to win The Big Sky championship. And why not us? We've been working hard all summer long and continuing into preseason with that same work ethic. We've spent countless hours lifting, running, practicing, watching film, and eagerly waiting for the opportunity to finally show what we're really capable of.  We've done all the work and with the help and guidance of our coaches we're more than prepared for this win tomorrow. I think the new question we need to ask ourselves tomorrow, isn't why not us, but rather, how badly do we want it?

 WATCH VIDEO.




Before practice last week, Becky shared with us the news of the West Virginia vs Stanford game, in which West Virginia ranked 25th in the nation beat the defending national champions Stanford, 1-0. The only word that could describe that match: inspirational. I think tomorrow it's our chance to be the inspiring ones, but how badly do we want that?

LETS GO BIRDS!!!

- B.Brown

Wednesday, September 5, 2012


Open publication - Free publishing - More guide

Get to know the 2012 Thunderbird Soccer Team!

Sunday, September 2, 2012

U.C. Riverside tournament

On Thursday the team left for the Riverside tournament. Everyone was excited. In Saint George the team stopped for sandwiches and bathroom breaks. We then continued out trip through Las Vegas, stopping for another bathroom break. We then went all the way to Riverside to arrive at the field for a light practice at 6. After the practice we went to the hotel and dinner from Olive Garden. 
The next day we woke up and had breakfast and then at lunch time the Bosen's fed us bbq pulled chicken sandwiches with fruits and veggies. At 3 we left for our game. The team fought hard, but unfortunately lost to UTEP. We went back and had dinner at the hotel. 
Saturday morning half the team stayed at the hotel to study and the other half went to the mall. Later that night we had dinner at Missy's house. After dinner we came back and took hot/cold baths to recover and get ready for the next game on Sunday. 
Sunday morning we woke up and had breakfast and then left for our game against New Mexico State. The team opened the game out hard and in the other teams half. Towards the end of the first half, New Mexico sneaked a goal in. SUU worked hard the rest of the game to tie it up, but came up short. The team learned a lot this weekend and would like to say thanks to all the family, friends and fans that came out and supported us this weekend. Go SUU!!!!

Friday, August 24, 2012

Play for Her



As I sat on the examination table waiting for what seemed like hours, I was praying. Praying for good news, praying that somehow I would see a miracle. Soon the door opened and the doctor looked at me with a weak smile, then proceeded to tell me my ACL was indeed torn. The news hit me like a brick. My heart sunk and my eyes welled up with tears. How could this happen to me? Why me? I kept asking myself over and over again, why me? I'm still trying to figure out why it was me, but I know one thing for sure, I will not give up.

When the word got out that my ACL was torn, many people questioned why I was still pursuing soccer. I normally would just shrug my shoulders and tell them, "Yes the recovery is going to be rough, but it will all be worth it." It takes a true soccer player to understand what I mean. Yes coming back from injuries suck, yes you feel like killing yourself during conditioning, yes you've given up a lot of social time, and yes you can't always eat that brownie. But once you get on that field and feel the rush of adrenaline, feel the competitiveness, and feel the glory of winning, that's when it all becomes worth it. Sometime, somewhere, I fell in love with this game. Just like Mia Hamm said,
"Somewhere behind the athlete you've become and the hours of practice and the coaches who have pushed you is a little girl who fell in love with the game and never looked back... play for her."

Coming injured into college as a freshman has been no walk in the park. Here I am sitting and watching on the sideline. Day after day I sit and watch my teammates push themselves to the brink of exhaustion, and all I can do is encourage them. Encouraging them I'm sure has helped them a little, but what I don't think they have realized is that just from watching them I have been motivated to want to become better. It has changed my thought process from why me, to why not? Why not push myself to become better, why not take this injury as a fresh start, why not become the best I can be? I have finally remembered, why I did fall in love with soccer.

So thank you teammates and coaches, for your love of the game. Thank you for helping me find motivation to keep moving forward. This season is going to be amazing. Just always remember why you keep playing. Always play for that little girl who found love in the beautiful game.

Thursday, August 23, 2012

Game Time.

About to play against University of Utah. Ready to play.
Beast mode on.



Sunday, August 19, 2012

Game Day!

Today the SUU Women's Soccer Team takes on UC-Riverside for our first home game of the 2012 season! The Team has been preparing for months since our last game in the spring for this moment. Our hard-work, determination, teamwork, and passion for the game, bring this extraordinary team together with a goal of creating success in winning the Big Sky Conference! Our journey starts today, so lets win birds!



“Keep your dreams alive. Understand to achieve anything requires faith and belief in yourself, vision, hard work, determination, and dedication. Remember all things are possible for those who believe.”
Gail Dever

Thursday, August 16, 2012

Home Opener

Our first home game is just around the corner against a formiddable opponent in UC Riverside. For those who are unaware, we play Sunday, August 19, at 4:00 PM. We hope everyone can make it out to see the fruit of our labor blossom on Sunday. The atmosphere in Cedar City is electric in anticipation of the Thunder in the Big Sky. We quite literally had to cancel practice because of the crazy lightning. If the atmospheric conditions are foreshadowing what is to come, then bring on the Big Sky, because you are in for an excessive dose of Thunder. For everyone on the team, I have just one thing for you:

Get your game faces ready. This child's face is the epitome of intensity and everything we work for, and it's time for us to step up, clench our fists, and prepare for greatness!

Go Thunderbirds!

Thursday, August 9, 2012

Utah State here we come...

After a long summer of hard work and dedication our first game is finally here.  Between the hill sprints, tire flipping, and many crossfits workouts we hope our hard work will pay off.


Team dinner at Adam's house.


The team watching the USWNT beat Japan for the gold!!! #greatnessfound
-Andy

Wednesday, August 8, 2012

Missy's blog :)

Season 2012 
As a senior  I am so sad to realize that this is my last season i will play soccer, but at the same time I am so excited to play with all of these girls for the last time. I cant wait to play, enjoy, and kick some but this year in the big sky! i am gonna miss these days ice baths, picture day, and the day to day memories with the team. I know that this will be a great last season :). 
Here we go BIRDS!! 


this is the beginning right before we started camp this year the whole team went on a hike to kanarraville  and it was awesome and a great way to kick off camp to this season. 

 Season has officially begun!! our mandatory ice baths after every afternoon practice and i know if it wasnt for these we would all be 10 times as sore than we already are. 

PICTURE DAY!!!
i love these girls forever!! 

Send up a prayer


On April 20,2012  Lexe Selman, a daughter, sister, teammate and friend was diagnosed with Leukemia (AML). She is determined to beat this cancer with her family, friends, soccer team, and supporters by her side. A blog was started so others can follow her progress and cheer along with her.   Please visit  http://lexekicksleukemia.blogspot.com/  for updates and to stay involved in her journey to 'Kick Leukemia!'.  

Also on September 29th, CureSearch will be having its annual walk in Salt Lake City. The walk will be held at Sugar House Park (1300East 2100 South). CureSearch is a organization that raises money and awareness strictly for childhood cancer (most cancer organization only give 4% to childhood cancer). The walk consists of individual teams. Each of these teams are made in honor of a child who is fighting or has fought cancer.  Each team raises money, all of which  goes towards finding a cure for all types of childhood cancer.
    
A team has been formed in honor of Lexe called "Team Lexe Kicks".  It would be awesome to have as many team members as possible to support this great young woman!  To register for "Team Lexe Kicks", you can go to the team page which is www.curesearchwalk.org/saltlake/teamlexekicks.

To get more of the story, including a link to the most emotional goal being scored that I have ever witnessed, visit  http://fox13now.com/2012/06/06/draper-soccer-star-strikes-back-against-leukemia/

 

Hump Day

The SUU soccer team makes the most of hump day by running a series of hill sprints.

Why, do you ask, run hills?

Simple:


1. Hill sprints provide the perfect combination of strength and speed training.
It’s like lifting weights and sprinting at the same time.  The hill furnishes the resistance for the sprints, making them more difficult while remaining shorter in distance and duration.  It can produce great results in as little as 15 minutes once or twice a week.

2. Hill sprints build stamina.
Endurance is something that every player needs, but it has to be a special kind of endurance. The endurance training should mimic the demands of the game :  short bouts of intense exertion with periods of rest and recovery in between.
Hill sprints provide just this type of interval training.  They will take your players’ hearts and lungs to far greater intensities than those found in jogging or traditional types of endurance training.  Their bodies will become used to reaching these higher levels, and recovering quickly between the “sprints.”
More and more scientific studies are showing that VO2 Max (the traditional measure of aerobic endurance) is improved as much – or more- by using high intensity exercise like hill sprinting.

3. Hill sprints increase ankle strength – helping prevent one of the most common injuries in sports, the ankle sprain.
Ankles are strengthened because of the need to push off harder when sprinting up the hill.  More drive is needed than when sprinting on a flat surface.  Improved ankle strength also leads to the ability to push off harder during the game – benefiting the players’s important “first step” and the lengthening of their stride down the field.

4. Hill sprints increase players’ speed and explosiveness. 
This is because hill training promotes two key factors in running faster and jumping higher. First, it forces the proper knee lift, which is essential for driving the legs downward and back for more force.
Second, hill sprinting makes the sprinter dorsi-flex her foot while running.  The closer the toes are brought to the shin, the more force they can apply on ground contact.  Think of dorsi-flexing as loading the foot, then unloading it into the ground, pushing you forward.
Explosiveness is also shown in the way hill sprints can increase a players ’ vertical (and horizontal) jumps – a key measure of power. Jumping is really the same as sprinting – pushing your body forward (or up) against gravity.  The more power you can generate from your legs when pushing, the farther or higher you will go.

5. Hill sprints provide a way to safely train your athletes.
In addition to protecting the ankles, hill sprinting will protect against other types of injuries as well.  The last thing you want to do is to injure the athletes while conditioning.
Hill sprinting provides safety in two ways:  One, the slightly shorter stride length of the hill sprint is a great way to protect the hamstrings.  Most hamstring pulls and strains are caused by over-extension  improper firing of the glutes- something that rarely occurs when sprinting hills.
Second, hill sprints can decrease the pounding on the players’ legs.  Studies have shown that even a slight grade can decrease the impact on the runner’s legs by as much as 25%.  Shin splints, foot problems, and sore knees can be greatly reduced by getting on the hills for your sprints.

6. Hill sprints as mental training (my personal favorite!!)
Besides all the physical benefits, hill sprinting promotes mental toughness and goal-setting behavior in athletes.  Looking up at the hill can be daunting when players are fatigued and at the end of their sprint session.
By using the hill as a metaphor, you can understand the importance of having a goal (the top of the hill), taking the steps necessary to reach it (one step at a time up the hill), and celebrating success when you reach your goal.  Looking back down the hill after the workout, you can feel the satisfaction of accomplishing something that may have seemed an impossible obstacle.

Monday, August 6, 2012

SUU Soccer starts this Saturday at Utah State!
This is the type of dedication you can expect to see from the Thunderbirds!



Friday, August 3, 2012

BEST DAY EVER

Today was the first official day of practice and .........    it.was.awesome !!

Friday, July 27, 2012

Blacksheet Workout of the Day Friday 27

BASE LINE FORM HELL
3-5 rounds each for time
400m Row
10 Pull ups
20 Push ups
30 Sit ups (unachored)
40 Squats
rest 3min b/t rounds

Thursday, July 26, 2012

Black Sheep Workout of the Day July 26

There are 2 WODs today!!!!!

WOD 1
2 Rounds for time
30 Squat Cleans #95/65
250m Row
rest as needed


WOD #2
For Time
25 HSPU
25 NO push ups burpee box Jumps 20″
50 KBS 2pd/1.5pd
25 NO push up burpee box jump
25 Burpees

WEDNESDAY WORKOUT

Users choice.

Do something fun:)

Black Sheep Workout of the Day July 24

Pioneer WOD
(use a partner if you can)

1 mile run for time – each athlete does 800 m – in 400 m intervals
(i.e. athlete 1 1st 400, athlete 2 2nd 400, athlete 1 3rd 400, athlete 2 last 400
+
300 Wall Balls for time as team, ball can never touch ground; transition must be made when ball is in air: (if working as a male/female pair, when either athlete ends set, one MUST begin next set)
+
500 double unders for time – team score
(if fractions occur, other P goes, i.e. if P1 does 80 in a row, then P2 has to go, and if P2 only does 4 in a row, P1 MUST go again right away)
+
2000m Row for time
(each P must rotate after 200m, resting P has to hold FLR position)
+
150 Calories on Airdyne
(must rotate after 30sec of work, resting P must hold hollow rock pos)

Black Sheep Workout of the Day July 23

WOD- For time:


30 GHD sit-ups
30 225lb Deadlift
30 Double-unders
30 95lb Overhead squat
30 Pull-ups

**sub**
GHD situps for anchored situps
single jumprope for Double unders (90)

Thursday, July 19, 2012

Black Sheep Workout of the Day July 19

Heavy D- (Disaster)

7 Intervals each for time…
Max Effort Dead-lift x 1
Big Tire Flip x 2
Heavy Sled Push 100ft
Heavy Farmers Carry 100ft
9 Pullups Ups

Rest 4- 5 minutes

Wednesday, July 18, 2012

WEDNESDAY WORKOUT

User Choice.  Mo is doing a trail run at 5 if anybody is free...

:)

Tuesday, July 17, 2012

Black Sheep Workout of the Day July 17

WOD

In 60 seconds complete 20 Burpees
rest 2min
in 60 seconds complete 40 Box Jumps 14″ box
rest 2min
In 60 seconds complete 35 Wall Balls
rest 2min
In 60sec complete 40 Jumping Pullups
rest 2min
Perform Average 14 situps anchored tabata style x8
rest 2min
Perform 50 KTE in 3 minutes

Monday, July 16, 2012

If anyone is interested... Tomorrow (tuesday) I will be going on a 5 mile trail run/jog/speedwalk at 5 p.m. Let me know if you want to join. Wednesday I want to do a team hike to cascade falls around 5 p.m. Let me know again who is interested! Love you all!


Enjoy,
Mo Bridge

Black Sheep workout of the Day Monday July 16

CINDY (benchmark workout)
 
20min AMRAP
5 Pull ups
10 Push Ups
15 Squats

Friday, July 13, 2012

blacksheep workout of the day JULY 13

FRIDAY THE 13th

Buddy WOD Challenge
*everyone today will be partnered with SOMEONE. There will be girl teams, guys teams and co-ed teams depending on who shows up! Top teams from each category is are Champions of the Gym until Monday :-)
Event 1
As many Calories as possible in 3min on the AIR-DYNE
*P1 and P2 will alternate every 30 seconds
Event 2
Medicine Ball Thruster Throws AMRAP in 3min
P1 will “wall ball” throw to P2; ball must reach max height
Event 3
200ft Sand Bag Shuttle Run as many runs in 3minutes
P1 and P2 will alternate with 50/30 lb sandbag
Event 4
Box Jumps sets of 10 as many in 3 minutes
P1 will alt with P2
Event 5
Burpee Row of Death
P1- Rows 100m
P2- Does AMRAP burpees
repeat for max burpees…each partner must complete 100m row before doing their burpees

Wednesday, July 11, 2012

Monday, July 9, 2012

Black sheep workout of the day Monday 7-9

Internet error, will post soon

Saturday July 7

User choice!

Black sheep workout July 6

1 min amrap double unders Rest 30 sec 1 min amrap snatch #65 rest 30 sec 1 in amrap push press Rest 30 sec 1 min amrap box jumps Rest 30 sec 1 min amrap kbs Rest 30 sec 1 min amrap sb get up Rest 30 sec 1 min AD for calories Total score is combined reps from each amrap

Wednesday, July 4, 2012

Happy Fourth!




Hope everyone has an amazing holiday! God bless America and God bless Blacksheep!



Enjoy,
Mo Bridge

Tuesday, July 3, 2012

blacksheep workout of the day July 3

WORKOUT:
"Gwen"
Clean & jerk
15-12-9

Each set must be unbroken. Score is time to completion and weight on bar. You can not change the weight once you start.

Monday, July 2, 2012

RUNNING FOR THE WEEK

Taking it up to 3 times per week:

Please be sure to warm-up adequately for all running. 

NUMBER ONE:
3-5 mile run at an increased pace from previous runs.  You should not be able to hold a conversation while you run.

NUMBER TWO:
A 25-30 minute interval run.  30 seconds jogging, 15 seconds all-out sprint, 15 seconds walk as slow as you want.

NUMBER THREE:
On a track or a soccer field or the beach:  
sprint 100 meters/yards.   walk back to the starting line.  Repeat 6 times.
sprint 50 meters/yards.     walk back to the starting line.  Repeat 6 times.

This is meant to be an all-out 100% sprint.  If you don't start getting used to this type of running now, you will be very sore come August.


*If you have a workout at crossfit that is interval based, you can substitute that for workout number two.

30 Day Paleo Challenge