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Help Restore the Gulf

Please ask your Senators to support the RESTORE Act (S. 1400) to ensure that fines collected from the BP oil spill are used to support ecosystem restoration in the Gulf of Mexico.

The BP disaster released millions of gallons of oil into the Gulf, causing devastating impacts to the region’s beaches, coastal marshes, barrier islands, and wildlife. Yet, unless Congress takes action, fines issued through the Clean Water Act will be used for unrelated federal spending instead of urgently needed environmental restoration.

Restoring the Gulf will provide major benefits to the natural environment, and will also help protect the region’s economy including tourism, recreation, and commercial fishing.

Click link to read more and Take Action.

Crossfit WOD: hammer-12122011

Backs Squats & Burpees

With a continuously running clock, for 5 rounds, do 1 minute AMRAP back squats (135 lbs men, 95 lbs women) then 1 minute AMRAP burpees. No rest between exercises or rounds. 10:00 total time.

Total: 114

Love this design.

Las noches de las luminarias. Desert Botanical Garden, Phoenix, AZ.

(Source: stiil)

(Source: andrewwg)

“I’m officially a NAVY Dad. My son signed his contract yesterday and is off to boot camp in May at the latest.”

Crossfit WODs: Deadlifts and Tabata Mashup

WOD #1: Deadlifts 5x3

Weight: 225-245-255-265-285

WOD #2: Tabata Mashup

6 rounds each of 5m shuttle runs and pushups alternating. i.e. 20 sec. of pushups, 10 sec. rest, 20 sec. of 5m shuttle runs (forward and backward), 10 sec. rest X 6 rounds (6:00 total).

Total: 123

Crossfit WOD: Last Man Standing

aka “Death by Hanging Power Snatches & 30” Box Jumps”. In minute 1 do a HPS and box jump, in minute 2 do 2 of each, in minute 3 do 3 or each…until you are unable to complete the required reps.

Rounds: 6 + 6 @ 95# (105# Rx)

I was not the “Last Man Standing”. Those are monster box jumps for me. #gotnovert

shirt available on Shirt Crush

Crossfit WOD: hammer-12022011

Rd 1. Run 400m & do 53# kettlebell swings for the same time as the run.
Rd 2. Run 400m & do 95# push presses for the same time as the run.
Rd 3. Run 400m & do air squats for the same time as the run.
Rd 4. Run 400m & do kick-up handstands for the same time as the run.

Bonus Time:
For each kettlebell swing -2 seconds.
For each push press -3 seconds.
For each air squat -1 second.
For each handstand -2 seconds.

Total Time: 24:36
Reps: 31-30-92-19
Bonus Time: 1:02, 1:30, 1:32, 0:38 = 04:42
Time: 19:54

Crossfit WOD: Crossfit Total — 4 PRs!

Beast Mode Back Squat: 285# (PR +10)
Shoulder Press: 148# (PR +1)
Deadlift: 325# (PR +20)

Score: 758

After the WOD was asked to show a new guy the 400m sprint course…

400m Sprint: 1:33 (PR -00:17)

4 PRs… #beastmode

Funny thing, I almost didn’t go tonight, it’s been a rough week at work.

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