Category Archives: Alpha

Alpha Series Workout Of The Day

ENDURING FREEDOM WOD – OCT. 7


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On this day in 2001, a U.S.-led coalition begins attacks on Taliban-controlled Afghanistan with an intense bombing campaign by American and British forces. Logistical support was provided by other nations including France, Germany, Australia and Canada and, later, troops were provided by the anti-Taliban Northern Alliance rebels. The invasion of Afghanistan was the opening salvo in the United States “war on terrorism” and a response to the September 11, 2001, terrorist attacks on New York and Washington, D.C.

Dubbed “Operation Enduring Freedom” in U.S. military parlance, the invasion of Afghanistan was intended to target terrorist mastermind Osama bin Laden’s al-Qaida organization, which was based in the country, as well as the extreme fundamentalist Taliban government that had ruled most of the country since 1996 and supported and protected al-Qaida. The Taliban, which had imposed its extremist version of Islam on the entire country, also perpetrated countless human rights abuses against its people, especially women, girls and ethnic Hazaras. During their rule, large numbers of Afghans lived in utter poverty, and as many as 4 million Afghans are thought to have suffered from starvation.

In the weeks prior to the invasion, both the United States and the U.N. Security Council had demanded that the Taliban turn over Osama bin Laden for prosecution. After deeming the Taliban’s counteroffers unsatisfactory—among them to try bin Laden in an Islamic court—the invasion began with an aerial bombardment of Taliban and al-Qaida installations in Kabul, Kandahar, Jalalabad, Konduz and Mazar-e-Sharif. Other coalition planes flew in airdrops of humanitarian supplies for Afghan civilians. The Taliban called the actions “an attack on Islam.” In a taped statement released to the Arabic al-Jazeera television network, Osama bin Laden called for a war against the entire non-Muslim world.

After the air campaign softened Taliban defenses, the coalition began a ground invasion, with Northern Alliance forces providing most of the troops and the U.S. and other nations giving air and ground support. On November 12, a little over a month after the military action began, Taliban officials and their forces retreated from the capital of Kabul. By early December, Kandahar, the last Taliban stronghold, had fallen and Taliban leader Mullah Mohammed Omar went into hiding rather than surrender. Al-Qaida fighters continued to hide out in Afghanistan’s mountainous Tora Bora region, where they were engaged by anti-Taliban Afghan forces, backed by U.S. Special Forces troops. Al-Qaida soon initiated a truce, which is now believed to have been a ploy to allow Osama bin Laden and other key al-Qaida members time to escape into neighboring Pakistan. By mid-December, the bunker and cave complex used by al-Qaida at Tora Bora had been captured, but there was no sign of bin Laden.

After Tora Bora, a grand council of Afghan tribal leaders and former exiles was convened under the leadership of Hamid Karzai, who first served as interim leader before becoming the first democratically elected president of Afghanistan on December 7, 2004. Even as Afghanistan began to take the first steps toward democracy, however, with more than 10,000 U.S. troops in country, al-Qaida and Taliban forces began to regroup in the mountainous border region between Afghanistan and Pakistan. They continue to engage U.S. and Afghan troops in guerilla-style warfare and have also been responsible for the deaths of elected government officials and aid workers and the kidnapping of foreigners. Hundreds of American and coalition soldiers and thousands of Afghans have been killed and wounded in the fighting.

Afghans continue to make up the largest refugee population in the world, though nearly 3 million have returned to Afghanistan since the fall of the Taliban, further straining the country’s war-ravaged economy.

ALPHA CHALLENGE VERSION:

“ENDURING FREEDOM”
KB WEIGHTS and MB are light

5 Rounds
– 10 AS
– 7 Thrusters
– 20 Triangles
– 14 Lunges

BETA CHALLENGE VERSION:

“ENDURING FREEDOM”
KB WEIGHTS ARE USUAL

5 Rounds
– 13 Regress burpees
– 7 SDHP
– 20 C2f
– 14 Lunges (no weight)

MASTERS CHALLENGE VERSION:

“ENDURING FREEDOM”
KB WEIGHTS ARE HEAVY

5 Rounds
– 13 Burpees or 20 Regress burpees or 26 C2f
– 10 SDHP
– 7 KBH to HP
– 200.1 run or 25 A2G (w/ weight)
– 14 Pull ups or Bent over rows (14 on each arm)

COACH’S CHALLENGE VERSION:

“ENDURING FREEDOM” as RX’d
**7 ROUNDS – w/ ruck 50lbs

13 push ups
7 pull ups
13 squats
200 meter run
13 Leg Lifts

RULES:
every 5 minutes:
10 – 8-count body builders

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ALPHA WOD – A5


GTfitters,

It’s finally here the last WOD for the A-series.  Please use a pad if your knees hurt or a towel.  Get comfortable.  Before you do this make sure to have a timer ready and if you can video yourself.  Interested to see people’s form.  Let me know what you think.

WOD:

W/U
3Rounds
25-jumping jacks
25-Air squats
 
rest – 2mins
 
Rounds (depending on your level: Alpha=5; Beta=12; Beast=15) –
FOR TIME=
(5) kneeled jumps or (10) kneel to stand for those who can’t explode up.
(5) Chest 2 floor

rest – 2mins

FOR TIME=
30 burpees
 
Ok guys post your times in the GTfit group page.  Also, please subscribe to the blog.

WOD – CORBINE CLs – A4


GTfitters,

This one is a nice one folks.  This is a cardio blast for my alpha team members as well as GTfit members.  This is a core/lower body clinic or CLs.  This one has two choices and is a little longer thank our usual WODs.  Also, you will need timer I suggest if you have an iphone or droid download the app HIIT (High intense interval timer) The two versions splits up indoor workout and outdoor.  This is a compound WOD, this will ensure you have endurance as well as strength for any given situation.  DO NOT SLACK on the movements if you find them too easy do a variation – speed it up or even load up with some added weights if you have dumbells, etc.  If you find them too easy hit me up.

Also folks taking donations if anyone is kind enough to spare something for GTfit.  I am putting together a cash fund to get more equipment.  Every little penny helps.  I have a paypal set-up – just donate as a GIFT rather than sending me money.  Also, it helps fund for more crazy training.  Anyway, embrace the moment! – LIFT = Live Inspire Fight Triumph

So be ready to take out a bucket.

Let’s evolve in….3,2,1……GO!

WOD – A4 – CORBINE CLs

W/U –

(25) Power jacks – **use A2 as reference for movement

(25) Chest 2 floor

(25) Jumping jacks

(25) Chest 2 floor **use A2 as reference for movement

rest – 2mins

Movement time =0:30 secs each movement (Alpha) / 1:00 min (Gamma)

Rounds = 3 Rounds (Alpha) / 6 Rounds (Gamma)

Rest = Minimal rest (no more than 15 secs in between each movement, the more you feel stronger you lessen the rest time)

1) Mountain climbers:

2) Planks (UP AND DOWN):

3) Lunges (side – alternate legs during movement):

4) Squat HOLD (break it in 2 if you cant hold longer than 30secs):

rest – 2mins

GAME OF PLANKS

5 Rounds (Alpha/Gamma)

– 1min plank hold (high or low)

– 30sec – legs lifts

– 1min plank hold (high or low)

– 30sec – crunches

DONE!!

Make sure to Stretch!

LIFT,

MICKEL

WOD – C.MURPHY – A3


GTfitters,

Here is A3 – a core routine to guarantee to bring your levels up.  For starters the C.Murphy was created for Chris Murphy so kudos to our GTfit member who went through this.  Ok so here’s the challenge – pay attention to the number changes.  Also three levels: ALPHA, BETA, and BEAST.  Choose your poison wisely.

VIDEO OF MOVEMENTS:

LET’S EVOLVE IN 3,2,1….GO!

ALPHA LEVEL CHALLENGE TIME: 12mins

NAME: C.MURPHY

10 ROUNDS
FT=
(5) BURPEES
(10) Bent knee crunches
(5) leg lifts

or

BETA LEVEL CHALLENGE TIME: 12 mins

NAME: C.MURPHY

10 ROUNDS
FT=
(10) BURPEES
(15) Bent knee crunches
(10) leg lifts

or

BEAST LEVEL CHALLENGE TIME: 13mins

NAME: C.MURPHY

10 ROUNDS
FT=
(15) BURPEES
(20) Bent knee crunches
(15) leg lifts

ALPHA WOD – A2


Dear GTFitters,

OK so you survived the infamous A1 session.  Now let’s really push you.  I call this WOD – THE 11’s.  Let’s see what you guys are made out of.  1 minute of each movement.  For the push-ups you can do the Chest 2 floor just like in the A1 video.  Also noticed I was still heavy in this video so as I was doing it I was literally dying lol.

Watch the video – write it down on a sheet and create a graph sheet and time and write down you numbers.

Here are the movements:

1. Squat Jumps (wide stance)

2. Push-ups (chest 2 floor)

3. Dynamic J Jax

4. floor dips

5. Burpees

6. Lunges

7. Push-ups (wide – chest 2 floor)

8. Power Jacks (wide leg stance)

9. High Knee March

10. Power ups (knees close together)

11. Crunches

3,2,1…GO!!

Challenge –

Men: (50-60) on all movements.

Ladies: (30-40) on all movements.

ALPHA WOD – A1


Dear GTfitters,

Want to survive winter months? Want to avoid extra baggage on your love handles? Well you need to eat right and keep up with 20-30minutes of physical activity.  Want to survive SPARTAN SPRINT? You better believe you better do this WOD every other day until you pass the challenge.  There are a million excuses why some days you “can’t” – you only need one why you should.  I have a busy schedule just like everyone but I no longer make excuses, I make changes.  Instead of saying “IMPOSSIBLE” say “I’M POSSIBLE!”

My son trains with me at times (at age 3) and he motivates me so much.  I lost my weight for myself, my wife, and to inspire my son.  To show my family that change is positive and living healthy can be achieved and maintained in a healthy and efficient way.

OK – WHO’S READY TO EVOLVE?

If this is the first time your working out in a while please take your time doing eat movement. Also have water ready, especially if you feel dizzy or thirsty. Ok this workout can be done at home, park, in the gym. If you cant do each movement properly slow it down or do half of the movement. If you do challenge yourself with this WODs (workout of the day) I want you to post your results here. I want you guys to time yourself of how long it took you to finish the rounds. This WOD should be done every other day. It takes no more than 15 minutes!
Ok let’s go 3,2,1, GO!
Warm-up:
(100) jumping jacks

rest – 2mins

SECTION1

FOR TIME=
10 rounds total (each round is to complete all movements below)
(10) chest to floor push-up 
(15) air squats 
(12) reverse crunches 
rest – 1min

SECTION 2:

(50) jumping jacks

Challenge: (Time yourself after the warm-up) – time Section 1 (full 10 rounds + section 2)

13minutes – LADIES

8Minutes – GENTLEMEN

Once you make these time hit me up.  I need to make sure you guys understand that no minor training will prepare you for Spartan Sprint so please even if you don’t do the WOD’s do some metabolic or High Interval Intense Training to building cardio and strenght endurance.  Trust me you will thank me in June.