Category Archives: Beta

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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MEMORIAL DAY WOD – “LION OF FALLUJAH”


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In honor of Memorial Day. Get Tough Fitness will honoring a great man. A brave marine who fought valiantly not only for this country but for the men he swore to protect. A man everyone loved and respected. He gave it his 100% day and night. To honor him we will do it right and we will main the integrity of the WOD. I am posting regressions for others who cannot do the back squat. This WOD will be done on either a Saturday-Sunday-Monday on Memorial Day weekend as well as during Memorial day. Contact me for class schedule. All proceeds will be donated to a USMC foundation, Fallen Hero foundation, Green Beret Foundation, Team Red White and Blue (RWB), or the Hope for The Warriors group. Non GT members are welcome to join us. $15.00 for the class. There will be added stuff to this so be ready to embrace the suck for an hour or more. Honor a real American hero. Live your life to the fullest and always push yourself to grow!

“The Lion of Fallujah”
Major Douglas Zembiec, USMC
April 14, 1973-May 11, 2007
Fair winds. Following seas.

5 Rounds
11 Push Up to Jump (Strict Burpees)
7 Back Squats (185/123) / double kettlebell rack squats (40/20)
400m Run
34 Pull Ups

By Pamela Zembiec

Let the truth be known that there are many ways to describe Doug Zembiec, otherwise known as The Lion of Fallujah, but in my eyes and in those that knew him he wasn’t just a marine, he was The Marine. From the age of 11, Doug knew he would lead men in battle by being part of, in my opinion and his, the most powerful military division in the United States of America, the Marine Corps. He began his quest for greatness when he became New Mexico’s state high school wrestling champion in 1990 and 1991. Following high school, he entered The United States Naval Academy as a collegiate wrestler compiling a 95-21-1 record and becoming an NCAA Champion all in the midst of preparing himself for his true calling…the Marine Corps. Doug told me one day, “I wrestled only for mental toughness in preparation for becoming a Marine.”

And a marine was what he became… making it through The Basic School on to Infantry Officer’s School and then finally passing the Force Reconnaissance indoctrination. Doug’s goals were all coming to fruition. The goals he wrote down every day, every week and every month. He said time and time again, “A goal is merely a dream until it is written down.”

The tragedy on 9/11 only heightened his sense for protecting our country from its enemies and when he was sent to Fallujah, Iraq in 2004, he and his marines fought like Lions as they helped the Iraqi citizens in their quest for establishing a democracy. He was named the “Lion of Fallujah” as a result of his heroic actions leading Echo Company 2/1 during Operation Vigilant Resolve. In Doug’s own words, “battling the insurgents was the greatest day of my life. I never felt so alive, so exhilarated, so purposeful. There is nothing equal to combat, and there is no greater honor than to lead men into combat. Once you’ve dealt with life and death like that, it gives you a whole new perspective.”

Doug was on his fourth tour in Iraq when he was killed by small arms fire while leading a raid in Baghdad on May 11, 2007. He was leading a unit of Iraqi forces he had helped train. The initial radio report indicated, “five wounded and one martyred.”

He was serving his fourth combat tour in Iraq when he was killed by small arms fire while leading a raid in Baghdad on May 11, 2007. Zembiec was leading a unit of Iraqi forces he had helped train.[8] Reports from fellow servicemen that were present in the dark Baghdad alley where he was killed indicate that he’d warned his troops to get down before doing so himself and was hit by enemy fire. The initial radio report indicated “five wounded and one martyred[9]” with Major Zembiec having been killed and his men saved by his warning. On May 16, 2007, a funeral mass was held at the Naval Academy Chapel and later that day he was interred at Arlington National Cemetery, Grave Number 8621, Section Number 60. Zembiec is buried only a few yards away from his Naval Academy classmate, Major Megan McClung. McClung was the first female Marine Corps officer killed in combat during the Iraq War, and first female graduate in the history of the Naval Academy to be killed in action.

In July 2007, Secretary of Defense Robert Gates publicly lost his composure showing a rare glimpse of emotion from senior political leadership while discussing Major Zembiec during a speech.[10] Major Zembiec was also prominently featured in a high profile Wall Street Journal column in September 2007. In November 2007, Zembiec’s high school Alma Mater, La Cueva High School, inducted him as the charter member of their Hall of Fame and named the wrestling room in his honor.[11] The NCAA announced that Zembiec would be awarded the 2008 NCAA Award of Valor.[12] In January 2008, General David Petraeus, Commanding General Multi-National Force – Iraq (MNF-I) dedicated the Helipad at Camp Victory located at Baghdad International Airport in Zembiec’s name. He referred to Zembiec as a “a true charter member of the brotherhood of the close fight.”[9]” Douglas Zembiec is survived by his parents, Mr. and Mrs. Don Zembiec, brother, and his wife and daughter, Pamela and Fallyn.

One thing is certain, Doug Zembiec may have only lived 34 years, but he lived each day like it was his last, never having any regrets and always staying positive, energized and focused. His spirit continues to live on through many people, events, awards, etc. However, let there be no doubt, he was as strong as steel and as we all struggle through this painful WOD remember this temporary pain is exactly that… only temporary. Doug Zembiec’s contribution to our country and our freedom is FOREVER.

I will leave you with a few of his words that described how he lived his life…

“Be a man of principle. Fight for what you believe in. Keep your word. Live with integrity. Be brave. Believe in something bigger than yourself. Serve your country. Teach. Mentor. Give something back to society. Lead from the front. Conquer your fears. Be a good friend. Be humble and self-confident. Appreciate your friends and family. Be a leader not a follower. Be valorous on the field of battle. And take responsibility for your actions.”

Anyone can Google his name and find them all, and if you knew Doug he wouldn’t like it. You see, he never bragged about himself, rarely spoke of what he did or what he was, he only spoke of others and how great they were to him.

PS From Lindsay: For more information on Major Doug Zembiec, check out this link. Or, as Pam said, you can Google his name. Doug was an amazing Marine, man, husband and father. I wish I could have met him; but I’m proud to know Pam, and to have her as a member of BSSP.

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BETA 8 “LUCIE”


I wanted to dedicate a WOD to one of the most determine and focus mom’s and assassin I know.  Her dedication and her love to improve and evolve has shown in her personal life and the way she progress in her fitness life.  No excuses, no limits, just head strong and focus to excel and FINISH.  Her son also has done this WOD and that’s a great thing to see a mom include her child in her passion.

I am honored that she drives all the way down from Orange County just to do a WODs with us.  So this WOD is for her and her mental toughness!

BETA LEVEL: 2
EQUIPMENT: Kettlebell, yoga mat, and Medicine ball

rest
3RDS
10 FLOOR DIPS
15 ELEPHANTS
20 MMA DRILLS TO Power Slams

rest
“LUCIE”
AMRAP15

ROUNDS=
10 SWAN DIVES
10 C2F
10 UP AND DOWN PLANKS
10 Kettlebell Swings
 
rest
125 Bent Knee Crunches (split in 25 reps each – 5 rounds – 5 second rest in between)
50 Leg Lifts w/ no kip
 

BOOMSAUCE!

 

BETA 7 –


W/U
3min Jump rope
15 Dyn Jax
2min Jump rope
25 Dyn Jax
 
rest
DO WITHIN 15 MINS– If you do not complete post up where you stop.15MIN LIMIT –
10 Burpees
10 C2F
15 Burpees
15 C2F
20 Burpees
20 C2F
100 Leg lifts w. Kip
100 Over head front lunge (15/45# of weight)
20 C2F
20 Burpees
10 C2F
10 Burpees
100 Leg Lifts w. Kip

 

rest

5 rounds >>
5 pull ups
10 Swan Dives
3 Pull ups
25 AIR SQ
 

Rest

 
STRETCH!!!!!!
 

BETA 6 “CHARLIE”


This is the RX version if you need to sub with lighter weight. Be ready to form a sweat angel.

**THIS IS AN ADVANCE WOD – do not do if you are unfamiliar with movements.

 

w/u
25 DYN JAX
10 C2F
20 DYN JAX
15 C2F
rest
“CHARLIE”
AMRAP15 (15minutes)
POST TOT ROUNDS=
5 Burpees (FULL CrossFit ver)
10 SQ JUMP (40# db on each hand)
5 man-makers (25#)

rest
ABSALUT REDUX
Tab35x8x4RDS
Bent Knee Crunch
Plank
Leg Lifts
Spidermans.

 

BETA 5 “MON”


W/U
2min Dyn Jax
10 C2F
1min Dyn Jax
15 C2F
:30 Dyn Jax
20 C2F
 
rest-stretch
 
(see video for movements)
AMRAP10
ROUNDS TOTAL =
10 KBS
10 Burpees + 6″ vertical jump
10 Lateral bounds
 
rest
(250) bent Knee crunches

BETA 4 “COL”


WOD named after tough cookie named Colleen.  So with that said I had to test this one out and see if it lived up to the name.  If you do not have dumbells – please do without weights.  Please test out movements first before doing WOD.
 
WHAT YOU WILL NEED?
Towel, pair of dumbells

evolve in 3,2,1….GET TOUGH

w/u

3RDS
(15) Dyn jax
(10) Chest 2 Floor

rest-stretch – triceps, shoulders, back, and quads

FT=

6 RDS
(12) DB Renegade rows w/ Push-up (both arms counts as 1 rep)
(10) DB Push Press (on each arm – 20 total)
(12) DB or weighted SQ Jumps (start with lite weight!)
(3) Burpees
 
VIDEO(S):
 

BETA WOD 3: “RYUU”


You will need the following:

1) Kettlebell or dumbell
2) stick (broomstick length)

 

W/U
(25)  dynamic Jacks
1 min run in place
(10) Dynamic jacks
2 min run in place

rest-recover

5 Rounds
FOR TIME=
(5) kneeled jumps or (10) kneel to stand for those who can’t explode up.
(5) Chest 2 floor

rest-recover

6 RDS
FT=
(10) OVERHEAD SQUATS (OHS)
(15) Kettlebell Swings (KBS) (sub with dumbells)
(10) DRAGON CRAWLS (DC)
(15) T SQUAT JUMPS (TSQ)
 

OHS VIDEO:

 

KBS

 

DC

 

TSQ

BETA WOD 2 – “A.NOBLE”


Warm-up:
(25) bent knee crunches
(25) Air SQ
 
rest-recover
 
3 ROUNDS
 
FT=   (max time nothing past 21:45 mins)– penalty is 20 burpees if you go beyond 21:45 mins.
 
1 MINUTE RUN IN PLACE
1 MINUTE JUMPING JACKS
1 MINUTE SPRINT IN PLACE
1 MINUTE MOUNTAIN CLIMBERS
1 MINUTE RUN IN PLACE
1 MINUTE CHEST TO FLOOR
1 MINUTE DYNAMIC JUMPING JACKS
 
Rest Recover – stretch

BETA 1 – WOD


Evolve in 3,2,1……GO!

W/U:

(25) dynamic jumping jacks
(10) Chest 2 floor
(25) dynamic jumping jacks
(20) chest 2 floor
 
Rest
 
10 Rounds / FT=
(10) burpees
(10) front lunges
(10) chair dips  – do the easier one first – if it’s too easy do the harder version (Video below)
 
Rest
 
6Rounds:
(10) Thrusters – no weights – use body weight (video below)
 
(5) Push-up jacks (video below)