Helping make Concord California a Fitter Place.

2012-04-09 Hero “Tyler”

TYLER

1LT Tyler E. Parten, 24, of AR, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, CO.

First posted 17 October 2009

Five rounds:

• 7 Muscle-ups
• 21 reps 95 pound Sumo-deadlift high-pull

post rounds to comments

2012-04-07 Hero-”Del”

With a partner:

one partner works while the  other judges reps,

Switch as needed,

both partners run every lap but only one must carry the ball at a time, share the ball as needed for each lap

“Del”

For Time:
25 Burpees (chest and hips to floor-touch a pull up bar at the top)
Run 400 meters with a 20 pound medicine ball
25 Weighted pull-ups with a 20 pound dumbbell (ear line must pass the bar)
Run 400 meters with a 20 pound medicine ball
25 Handstand push-ups (option A. hands on the floor, head to the floor reach full ext at the top.  option B. same but with your partner spotting you. Option C. DB Strict press 1/2 BW)
Run 400 meters with a 20 pound medicine ball
25 Chest-to-bar pull-ups (chest touches the bar, full ext at the bottom
Run 400 meters with a 20 pound medicine ball
25 Burpees (chest and hips touch the floor, touch a pull up bar at the top)

Post time to comments.

Enlarge image

U.S. Army First Lieutenant Dimitri Del Castillo, 24, of Tampa, Florida, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, died on June 25, 2011, in Kunar province, Afghanistan, from wounds suffered when enemy forces attacked his unit with small arms fire. He is survived by his wife Katie, his parents Mr. and Mrs. Carlos E. Del Castillo, his brother Carlos Andres and sister Anna.

2012-04-06 Deadlift

A. 3 sets of 10 goodmornings same weight for all three sets

B. 7-6-5-4-3-2-1 Deadlift increase loads for each set

C. 3 rounds for time:

200 M run

20 push ups

20 GHD sit ups

post loads and times to comments

2012-04-05 Fun with the Benchmark Girls: “Frannie”

For time:

50 double unders

50 sit ups

21 Thrusters

21 pull ups

40 Double unders

40 sit ups

15 Thrusters

15 pull ups

30 double unders

30 sit ups

9 Thrusters

9 pull ups

20 double unders

20 sit ups

post times to comments

2012-04-04 “PT 2″

As many rounds as possible in 15 minutes

10 box jumps

5 pull ups

10 walking lunges

5 Jerks (95/135)

post rounds to comments