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Dec. 27, 2010

In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.

Today was our very first run at a hero WOD.  For those who don't know what a hero WOD is, it is a list of different workouts that range from crazy to crazier!  These WOD's were created in memory of our fallen soldiers.  Each one is named after a soldier that died serving and protecting us so this is just a small way for us to give back to them.  It also gives you some inspiration to keep going when you think you're workout is hard and you have that doubt in your mind of being able to finish. We did:

   "Michael"
800m run (900m)
50 Hip Extensions
50 Ab Mat Situps
    3 rounds for time

This WOD was created in honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan on June 28, 2005.

After the everyday crew was all finished, Jack and i managed to squeeze in a chance at the WOD before Carrie came by.

Carrie had a subbed version of the WOD, which was:

400m (450m)
25 Hip Extensions
25 Ab Mat Situps
    3 rounds for time

Carrie- 19:29

Jack also had his two on rampers come by.  They did:

3 Min. Airdyne
15 Hip Extensions
15 Ab Mat Situps
   3 rounds for time

Joanne- 15:08
Jamie- 17:28

The Air Squat

The squat is the base for all our movements. Stay plugged into your squat and don't get lazy on it. Doing the common uncommonly well, that's Crossfit's virtuosity. There is no reason to get into the complex movements if you can't do a good squat. Let's get to work!!!

Matt's Birthday WOD Video, Enjoy!!!

My new Inov-8's!!!

That's right people...new INOV8 F-lite 230's and even better is that they are brighter than bright and PINK!!! Check these out...B-E-A-U-T-I-F-U-L!

December 26, 2010

Everyone had the day off except Jamie.  She missed yesterday so she did her on ramp today.  She had the same WOD as Joanne, which was:

7 Box Jumps (5 pads)
5 Push Press (15lbs)
10 Calories on airdyne
    3 rounds for time

Christmas WOD Dec. 25, 2010

Merry Christmas...it's WOD time!!!

WOD:
150 Pushups for time
The rules were everytime you stop to rest, you need to do 10 Squats and 5 Burpees.

We also had our on ramper Joanne stop in for her workout.  Her WOD was:

7 Box Jumps (5 pads)
5 Push Press (10lbs)
10 Calories on airdyne
   3 rounds for time

Our Christmas Festivities

Merry Christmas from Munkosaur!

Our christmas starts out with a wonderful Christmas Eve dinner courtesy of FloJo then some opening of gifts.  This year it was our house first so we had the adults sit in the "hot seat" for their gifts.

What's in the bag graggy?

Boris is helping everyone open their gifts.  This is her favorite thing to do!

Then on Christmas day, we start with Halie and Hannah opening their gifts at FloJo's house and the adults follow.

Munkosaur made it to the festivities...

Waiting for their big surprises.

The girl's brand new scooters!

Speed Demon!! 

FloJo jumped on for a try.

Halie got an upgrade since she grew out of her old bike.

Jack is trying to teach Hannah how to ride on a two wheeler...go Hannah!!!

Then in the evening we go to my grandma's house to open gifts and have dinner.  This Christmas was a crab dinner...YUM!!!