2009 Country Music Marathon

Happy New Year CFMT!

Hey guys,

Hope everyone had a safe and happy New Year. As most of you know, I love to run. This year I am running the Country Music Marathon "26.2" in honor of all the family members who have lost members that are part of SOCOM "Special Operations Command".

The charity I am representing is called, "SOWF" The Special Operations Warrior Foundation. They provide college scholarship grants, based on need, along with financial aid and educational counseling to the children of Special Operations personnel who were killed in an operational mission or training accident.

This charity has helped many people close to my own family that have lost their lives for our great nation. My father, myself and some of my close friends have all been part of this tit knit community. Please help support the families of these brave warriors. Log on to http://www.firstgiving.com/stevenmorris or www.specialops.org to learn more. Thank you for all your support and encouragement.

" We sleep safe in our beds because rough men stand ready in the night to visit violence on those who would do us harm. "

George Orwell

New Year's Eve!

2 Choices:

A. Angie:
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
For Time

Or:

B. Press 1,1,1,1,1
Push Press 3,3,3,3,3
Push Jerk 5,5,5,5,5

Thanks for the video Andy.

Tues. Dec. 30

4 Rounds of:

15 Med Ball Dead Lifts
15 Wall Ball
15 KB Swings

Mon. Dec. 29

4 Rounds of:

10 Hang Power Cleans
10 Pull Ups
10 Push Press

Fri. Dec. 26th

10 Rounds for time:

10 Push Ups
10 Air Squats
10 Sit Ups

Mon. Dec. 22

3 Rounds for time:

Row 250m
20 Thrusters
20 KB Swings

RX - Men - 65, 35
Women - 45, 26

Sat. Dec. 20

Max rounds in 20 minutes:

5 Pull Ups
10 Overhead Squats
15 Sit Ups

FRIDAY WOD

250 M ROW
21 WALL SHOT
21 THRUSTERS
21 BOX JUMPS

250 M ROW
15 WALL SHOT
15 THRUSTERS
15 BOX JUMPS

250 M ROW
9 WALL SHOT
9 THRUSTERS
9 BOX JUMPS


FOR TIME...
USE DUMBBELLS FOR THRUSTERS

Thurs. Dec. 18

5 Rounds

10 Dead Lift
15 Pull Ups
10 KB Swing

SUPPORT YOUR LOCAL SHEEPDOGS

DEADLIFT 10
PULL-UP 15
KB SWING 10

BROS 225LBS/70LBS
BABES 95LBS/35LBS

Tues. Dec. 16

4 Rounds for time:

15 Med Ball Dead Lifts
20 Push Ups
25 Kettlebell Swings

Mon. Dec. 15

5 Rounds for time:

10 Push Press
10 Air Squats
10 Pullups

Thurs. Dec. 11

"Fran"
21, 15, 9 reps of
Thrusters
Pull Ups

Wed. Dec. 10

600 M Row
20 Push Press
20 Sit-ups
20 Box/Tire Jumps

500 M Row
15 Push Press
15 Sit-Ups
15 Box/Tire Jumps

400 M Row
12 Push Press
12 Sit-Ups
12 Box/Tire Jumps

This is the most impressive thing I've ever seen....

Tues. Dec. 9

Row 250m
10 Dead Lifts
15 KB Swings

4 rounds for time

Mon. Dec. 8

5 Rounds for Time:

15 Burpees
15 Pull Ups
15 Air Squats

;-)

Fri. Dec. 5

"10"

10 Wall Ball
10 KB Swings
10 Box Jumps
10 Sit Ups
10 Push Ups

10 Rounds for Time

Thurs. Dec. 4

Row 400m
15 walking lunges, w/each leg
15 KB Swings
10 Air Squats

3 Rounds

Good Nashville band if you haven't heard them. Thanks Allison!

http://www.youtube.com/watch?v=HHhhcKxflMY

Wed. Dec. 3

"300 Challenge"

25 Pull Ups
50 Dead Lifts
50 Push Ups
50 Box Jumps
50 Floor Wipers
50 KB Clean and Press
25 Pull Ups

for time ;-)

Tues. Dec. 2

15 Box/Tire Jumps
10 Med Ball Dead Lifts
10 Push Ups
5 Pull Ups

4 Rounds for time

Mon. Dec 1

Row 500 M
20 Thrusters
20 KB Swings

3 Rounds for Time