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CL's White Flood Reborn by PalmFist

Strike that, forgot about the association between Murph and Memorial day...seems logical now, but I'm no crossfitter & it's been a while since I read the backstory on all that
 
Hyde said:
Any particular reason you're doing this particular WOD, or doing a crossfit routine in general?
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Hyde said:
Strike that, forgot about the association between Murph and Memorial day...seems logical now, but I'm no crossfitter & it's been a while since I read the backstory on all that
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S'all good brah. And for the record I despise Xfit
 
PalmFist said:
Are there any good reads on the transition of the CG to HS Sean? That don't read like a dictionary...
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Not so much. Mission changed more to a counter terror/port security type but no good reads. 'Not Your Fathers Coast Guard' is a good read. 80/90's, the CG would jump into jungles with Army Rangers and burn down drug labs. Some units still do that to an extent with other countries help but not to the extent of that badassery.
 
jimbuick said:
Those are all great reads.

No, most of the military books ive read were in civilian life.

Did you see that there is supposed to be a movie coming out based on it?
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Mark wahlberg as luttrell. Eric bana as LT. Cmdr. Kristensen. Taylor Kitsch plays murph.
 
Just read "The Outpost" by Jake Tapper....solid read.
 
What do you think, Punisher design? Spray paint with black and white stencil of a skull?

Invalid Link Removed
 
Oh Gawd! Modified Murph:

Cardio
1 mile @10mins
Squat
10 x 10@135
Push-up
25, 25, 25, 20, 30, 25, 20, 20, 20, 20
Pull-down (neutral grip)
10 x 10@180
 
Listening to it now....never heard of it, never would have without you...digging this.

Been listening to a bunch of Common this weekend, forgot how much I liked his stuff. If you're gonna try some, download the album "Be". Pop a scoop of Flood, crank that baby on your stereo, and start washing dishes or cleaning. As enjoyable as that bs gets.
 
DB Flat NG Bench
17@100, 16@100, 18@100, 17@100
NG Chins
10, 10, 10
Tbar Bench
15@90, 15@90, 27@90
Tri Pushdowns
20@whatever x 4

Wasn't feeling it tonight so I just put out for like 25-30 mins and then left. On a side note, I drank some Gatorade while working out tonight with WFR and the pump was crazy! Also, strength is rising very well with Alpha1Max!
 
Hyde said:
Listening to it now....never heard of it, never would have without you...digging this.

Been listening to a bunch of Common this weekend, forgot how much I liked his stuff. If you're gonna try some, download the album "Be". Pop a scoop of Flood, crank that baby on your stereo, and start washing dishes or cleaning. As enjoyable as that bs gets.
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Nice. Haven't digged some Common in awhile!

runnerschick said:
What song is it? Can't see the picture but would like to have a listen :)
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Daft Punk featuring Pharrell Williams
 
---MonstaSet---
Back Ext +
15 x 5
Squat Press +
20@10plates, 20@14, 20@16, 20@18, 15@20
Weighted Crunch
15@40 x 5

Haven't really slept since Monday night so I'm feeling pretty fcked up right now and left early again cuz I honesty just feel like complete and utter shyt right now
 
PalmFist said:
---MonstaSet---
Back Ext +
15 x 5
Squat Press +
20@10plates, 20@14, 20@16, 20@18, 15@20
Weighted Crunch
15@40 x 5

Haven't really slept since Monday night so I'm feeling pretty fcked up right now and left early again cuz I honesty just feel like complete and utter shyt right now
Click to expand...

Hope things get better for you mate
 
UPPER WORK
8 min ArcTrainer
SS1
-Bw Pullups- 15, 10, 10, 10
-Bw Dips- 20, 15, 15, 15
SS2
-Tbar Bench- 16@90, 15, 15, 20
-BB Bench- 12@225, 12, 10, 10
SS3
-Alt DB Curl- 10@30 x 4
-DB Ext- 10@30 x 4
-band pull apart- 15 x 3
-scaption- 15 x 3
-lying ext rotation- 10 x 3
-standing internal rotation- 12 x 3
-protraction- 15 x 3
SS4
-weighted crunch- 15@35 x 3
-cable chop- 12@90per x 3
 
PalmFist said:
UPPER WORK
8 min ArcTrainer
SS1
-Bw Pullups- 15, 10, 10, 10
-Bw Dips- 20, 15, 15, 15
SS2
-Tbar Bench- 16@90, 15, 15, 20
-BB Bench- 12@225, 12, 10, 10
SS3
-Alt DB Curl- 10@30 x 4
-DB Ext- 10@30 x 4
-band pull apart- 15 x 3
-scaption- 15 x 3
-lying ext rotation- 10 x 3
-standing internal rotation- 12 x 3
-protraction- 15 x 3
SS4
-weighted crunch- 15@35 x 3
-cable chop- 12@90per x 3
Click to expand...

Good workout bro
 
Nice numbers bubba
 
No WFR today. Ate a big meal ~45 mins before working out so it would've been a waste

Just a whatever workout today

LOWER WORK 4 TIME
SS1
-Front squat- 10@135 x 5
-DB SLD- 10@75 x 5
SS2
-Leg Ext- 15-20@200 x 4
-Seated Leg Curl- 15@190 x 4
 
Day ???
CARDIO
20 min@arcTrainer
SS
-pullup- 10 x 3
-dip- 15 x 3

Fck I feel great this morning. I'm back nyuvkas! AM cardio done. PM weights later...
 
Quads AM
Incline Tread WU
5 min
Leg ext WU
45@180 & stretch
SS
-back squat ATG- 10@135, 12@225, 13@225, 15@225, 18@225
-leg ext- 12@180, 12@180, 15@180, 15@180, 12@180
FST7 Squat/Leg Press (very narrow/heels touching/toes out)
15@8plates x 7 (0:30 rest)
Hanging Leg Raise
10 x 4
 
Burn!HAMMIESSS1-BB SLD- 10@135, 10@225, 18@225, 25@225-GHR- 10, 10, 8, 5SEATED LEG CURLS12@205, 12@205, 13@205
 
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