Arnie
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.
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
Scale the Kettbell weight so that you finish the workout in 40 minutes.
10 Min AMRAP
5 Tire Flips
200 ft Farmer Walk 55# / 45#
So the Swiss chard sprouts are growing nicely. We need to thin them out a bit to let them have room to grow!
And we got our “livestock.” 3 goldfish who will hopefully help provide the nutrients for the plants to flourish. Gwen named them Goldilocks, Mustache (it has a black mark above it’s mouth), and Speckles. We were a little worried that the pump would be too strong for the fish and we would find them plastered against the water inlet when it ran, but it doesn’t see to bother them at all. If this all works well, we have plans for a much bigger version where the tank would be big enough to support several tilapia, which we could also harvest and eat from time to time.
You can read the first post about the window garden HERE.
10 KB Snatches 5 Double Unders
9 KB Snatches 10 Double Unders
8 KB Snatches 15 Double Unders
7 KB Snatches 20 Double Unders
6 KB Snatches 25 Double Unders
5 KB Snatches 30 Double Unders
4 KB Snatches 35 Double Unders
3 KB Snatches 40 Double Unders
2 KB Snatches 45 Double Unders
1 KB Snatches 50 Double Unders
Scale accordingly so that you can finish the workout in 10 minutes
15-12-9
Squat Snatch
Find a weight where you can do each set without letting go of the bar. Touch and Go at the bottom only.
Do one HSPU in the first minute. 2 in the second minute. Three in the third minute, until you cannot get all the HSPU done in the required time.
If you cannot do an Rx HSPU, then scale accordingly with feet on a chair, negatives, or some other form of assistance. Post scores and scaling in the comments section.
PHEEZY
U.S. Marine Corps Lance Corporal Philip P. Clark, 19, of Gainesville, FL, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, died on May 18, 2010, while supporting combat operations in Helmand province, Afghanistan.
He is survived by his wife, Ashton, father Mike and stepmother Tammy, mother Rosmari Kruger, and brothers Tyler, Kyle and Ryan Nordyke.
Three rounds of:
- 165 pound Front squat, 5 reps
- 18 Pull-ups
- 225 pound Deadlift, 5 reps
- 18 Toes-to-bar
- 165 pound Push jerk, 5 reps
- 18 Hand-release push-ups
Remember this is a Clock Whore month. Scale the movements and weights to take you 15 minutes. If you are going for the Rx record, time limits do not apply.
Hey everyone,
As I was making the other posts today, I noticed that my post for our competitors in the Peaks to Prairies adventure race was never published. Wee had two teams representing Alternative Athletics. I don’t have all of the details, but here is what I know.
The first team was composed of Tyler (runner), Kelia (biker), and Mitch and Casey H. (canoe). Everyone did well, and what impressed me most about this team is that, to my understanding, everyone went in cold, not training specifically for this race, but rather treating it like just another work out.
The second team took first in their age group. I am not sure who was on the bike, but Dian was the runner and Sheila T. was in the kayak. Sheila was the second place women overall for the water portion.
Nice work guys, sorry about the late post you all did great!
- C -
Location:4th Ave N,Billings,United States
