Speed & Strength

Warm-Up ~
Run...Paleo Chair...Pull Ups...Pistols

Burn to Shine (CFJAX)

EMOM for 10 Minutes:
40 Yard Sprint (20# vest optional)

3m Rest

5 x 1 Shoulder to Overhead (S2O)

2m Rest

Max Reps in ONE attempt:
PUSH PRESS (75# / 45#[val])
*no resting (2 breaths max at bottom or top, if you pause)

All completed the 40's... Felt good to run fast
Feidt felt a tweak in his hammy...so took it easy on finishing
Most of us were using Jerk or Split Jerk for the final S2O...

Best S2O / # Reps on Max Attempt
Britt ~ 195 / 22
Feidt ~ 175 / 32
ET ~ 165 / 26
Val ~ 140 / 32
Bertag ~ 230 / 45
T-Lev ~ 195 / 42
Hansen ~ 205 / 40
Simon ~ 140 / 24
tb ~ 240 / 51

Thoughts on Veterans Day:
“I have begun to learn that a warrior is not proven only in combat, but also in life.  The warrior lives by a code, not because “codes" are honorable or a fad, but because that is how a warrior thinks and so it is how he lives. 

"Combat is an extension of that code, not the source. The rigidity of military discipline reflects his mindset and the 2 feed off of each other, the man strengthened by the military and the military strengthened by the man.

"The warrior’s code in peacetime is the same as that in the military:

• Do your duty, 
• Protect the weak, 
• Protect the community, 
• Face the bully, 
• Stand tall, 
• Stay aware, 
• Think ahead, 
• Be ready, 
• Be loyal, 
• Avoid aggression if possible, if not, win and win fully.  
• Above all else, never let the monsters win!

"Respect and honor are earned by actions and not granted by birth.  There are a thousand military codes spread throughout history, but I believe that they all say the same thing at heart: Live with honor and let not your death be born by the pallbearers of disgrace, cruelty, weakness, and fear.” --- From On Combat by Lt. Col. Dave Grossman, 2004, pg 126