"The Seven"

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

A suicide bomber killed seven CIA officers and one Jordanian officer
at a remote base in southeastern Afghanistan on December 30, 2009 after
posing as a potential informant reporting on Al Qaeda. Seven new stars
will be etched onto the memorial wall at the CIA where every star
represents grieving friends, family and colleagues dedicated to fight
against the enemy, forever in their name.

The only WOD class today will be at 10:00

**Class time for Monday 05/31/10 10:00 AM.**

"Arnie"

With a single 2 pood kettlebell:
21 Turkish get-ups, Right arm
50 Swings
21 Overhead squats, Left arm
50 Swings
21 Overhead squats, Right arm
50 Swings
21 Turkish get-ups, Left arm

Matt Chan
25:06. Bill
Grundler 25:49, Moe Kelsey 29:46, Graham Holmberg
36:31, Jeff Tincher 44:31. Jeff Vale
48:46. Post time to comments.

Enlarge image

Los Angeles County Fire Fighter Specialist Arnaldo "Arnie" Quinones,
34, was killed in the line of duty on Sunday, August 30, 2009 during the
Station Fire. His emergency response vehicle went over the side of the
road and fell 800 feet into a steep canyon during fire suppression
activities protecting Camp 16 outside the City of Palmdale, CA. He is
survived by his wife Lori and daughter Sophia Grace, born three weeks
after his death.

A fund for Arnie's family has been established by the
Los Angeles County Fire Department.

"Nutts"

For time:
10 Handstand push-ups
250 pound Deadlift, 15 reps
25 Box jumps, 30 inch box
50 Pull-ups
100 Wallball shots, 20 pounds, 10'
200 Double-unders
Run 400 meters with a 45lb plate

Graham
Holmberg 14:46. Josh Wagner 16:44. Tanya Wagner
18:25 (205lb DL, 14lb MB, 25lb plate). Post times to comments.

Enlarge image

Lieutenant Andrew
Richard Nuttall, 30, from the 1st Battalion Princess Patricia's
Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving
as a member of the 1 PPCLI Battle Group was killed by an improvised
explosive device that detonated during a joint foot patrol near the
village of Nakhonay in Panjwaii District, about 25 km southwest of
Kandahar City on December 23, 2009. He is survived by his parents,
Richard and Ethel Jane Nuttall.

Three rounds for time of:
60 seconds L-sit
45 pound barbell Good mornings, 30 reps
60 Abmat sit-ups
25 pound plate Back Extensions, 30 reps

For the L-sit, accumulate 60sec. For the Good mornings and Back
extensions, minimize rest over speeding the movement. For the Abmat
sit-ups (substitute a rolled-up towel if needed), feet unanchored with
soles together.

Shoulder Mobility

Want better pull ups? Ring dips and muscle-ups? Overhead squats? Push press?  The shoulders are the the most mobile joints in the human body because they need to be.  Think about the variance in even just the five movements we listed and the directions of force applied.  They need to be able to lock in that overhead position, rotate into a dip position or transition through a muscle up, and take the violence of a kipping pull-up.The sacrifice for that mobility is that they are also one of the most unstable due to the complexity of the joint.  Your shoulders take a beating.  In life in general but even more so if you work out.  The exercises that we do in the WODs are great for moving large loads long distances and are great for strengthening our work capacity but for healthy mobile and pain free shoulders we have to look a bit deeper.  Tonight we will be going over how to trigger point your shoulders and where common pain patterns refer from.  We will also be going over exercises to test for and increase mobility and strengthen up the muscle groups responsible for shoulder stability.

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.

Back Squat 5-5-5-5-5 reps

Post loads to comments.