Imagine this.
You are at work. In the factory, selling cars in a dealer showroom, the retail setting at the mall or maybe waiting tables at the diner.
One of your customers is angry, belligerent and drunk. She grows more angry and begins to tell you that when she leaves she will involve her family who will find you and hurt or kill you and possibly your family and children.
You believe this person to be credible and have a concern that she is capable of acting on these statements.
If you contacted the Police there is a very good chance that she would be arrested. If this was your spouse or partner there is almost a 100% certainty that she would be arrested on a domestic violence charge.
The Commonwealth of Pennsylvania has increased the penalty for actions like these in regard to healthcare workers and it would be a felony.
However, life has somehow become so twisted that actions like this toward nurses and other medical providers have become accepted as just part of the job.
Last night I dealt with this person. I did so for HOURS and in a courteous manner that consumed every bit of professionalism I had.
Trust me, when someone threatens my family my instinct is not to remain calm. She was not drunk enough to have lost control of her thoughts. These were intentional, purposeful threats that done anywhere else in society would have landed her in prison.
I wanted to scream at her and tell her that she didn't scare me (she didn't nor did the "300 pound brother who can bench 500 pounds"), that my Italian ancestry, military training and Glock 23 are probably enough to defeat any threat she dispatched against me. But I didnt. All I wanted was for her to be treated the same as if she had made these threats against a cashier at WaWa.
But she wasnt. Because I am a healthcare worker. And my life is somehow not as valuable as most other workers in Lancaster County.
That is what pissed me off. That is what left me walking from the hospital disgusted and angry.
That is wrong. Really wrong.
Wednesday, February 29, 2012
Sunday, February 26, 2012
Body Armor for Murph WOD
Secured that BA this weekend at a local gun show. Went there just for a flak jacket and found one for $50. Larry's Surplus and owner Larry came north from Fayetteville, NC.
Took it to work and tried jumping rope, pushups and squats in BA. I think it will ride pretty well.
Today I came across this by John Michael Bric:
The workout that was named after Lt Murphy used to be his favourite, and back then, he’d given it the nickname ‘Body Armor’.
I remember it was only the second CrossFit class I had ever been to when I did Murph, and at the time I had no idea why everyone inside the box was so worried about the WOD.
It was only when I looked at the whiteboard and saw exactly what we had to do, that I realised i was in for a killer:
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Now, being new to the CrossFit world, I didn’t really have an idea of how many pull up’s it would take before my hands started to fatigue, but I soon found out the hard way.
I was probably up to my 40th rep when my left hand ripped in two places. Blood immediately covered my palm, and it was about 20 reps later when my right hand ripped as well. I can still remember wincing in pain as I jumped up for those final pull ups.
But just when I thought the worst was over, I found out that 200 push ups is a lot harder than first imagined. I was up to about 110, when my body literally gave way and I was forced to do one rep every 20 seconds.
When I finally picked my body up to begin the squats, I was completely exhausted, fatigued in every way and could barely stand up straight. At the end of the 300 squats I could barley walk straight either.
Now, trying to run the first few hundred meters of that final leg would have to be the hardest moment in my CrossFit career. Not only did I have blurred vision from exhaustion, but I also had that much lactic acid in my legs that I actually COULDN’T run normally. All I can remember is forcing myself not to walk, and trying my hardest to keep some sort of pace that would get me to the end.
Eventually, the end came and I stumbled back into the gym feeling like a truck had hit me.
As proud as I was to finish the WOD, it’s fair to say I was a bit embarrassed with my time. The 1 hour and 23 minutes was so long, the next class had already begun, with most people running past me in their first leg.
Since then, my time has improved drastically and I’m now getting times just under the 50 minute mark.
For beginners, just completing Murph Rx’d is a fantastic achievement. For those who have been training for a while, then anything around 50 minutes is pretty good. For experts, however, most should be aiming to break the 30 minute barrier.
Breaking it down, most people aim to break 10 minutes on each exercise. For example, less than ten minutes on completing 200 push ups, and less than ten minutes completing the final mile run.
Now, something not everyone knows about Murph is that the workout is actually supposed to be done with a 20 pound weight vest. If you’ve got one in your gym, then give it a go, but doing it without one is still hard enough.
York Barbell Co & Weightlifting Hall of Fame
When Mr Hoffman started pulling away from the company the business started to drift off course.
Sadly, the days of hard-working York and Lancaster County men pouring York weights in the heat of a Susquehanna River foundry are gone.
Today all but a few bars are made in China.
The museum is almost exactly as I remember it and that is probably because very little has changed since 1995. It was that year that it seems that they stopped maintaining it. Few names or accomplishments have been added to any of the displays since then. Even the Bob Hoffman displays are badly in need of a cleaning.
I never understand situations like this. The company invests the money in staffing the store and museum 6 days a week. Even a little investment monthly would keep things fresh and new. Surely there are as many deserving power lifters today as in the 60s, 70s and 80s.
My favorite part of the museum is the section talking about Mr Hoffman's military service and the great room where sunshine streams in as cars zip by on Rt 83.
Friday, February 24, 2012
York Peppermint Patties
When will we stop sending our manufacturing out of country? I am from York County. York Peppermint Patties started out in York. Hershey Foods bought the company in 1988. Just recently they shipped the manufacturing of these to Mexico. That sucks.
Travel WODs
Travel WOD’s
On the road? Well, here you go… 3,2,1, GO….
A REAL BIG LIST OF TRAVEL WODS
1. Run 1/2 mile 50 air squats – 3 rounds.
2. 10 push-ups 10 sit ups 10 squats – 10 rounds.
3. 200 air squats for time.
4. ”Susan”= Run 200m 10 squats 10 push ups 5 rounds.
5. Sprint 200m and do 25 push ups, 3 rounds.
6. 10 Handstand push ups and a 200m run 3 rounds.
7. Tabata squats and tabata pushups.
8. 5 push ups 5 squats 5 sit ups, 20 rounds.
9. Walk 100 meters on your hands, even if it is 2 meters at a time.
10. 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.
11. 10 push ups 10 air squats and 10 sit ups, 6 rounds for time.
12. Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one
13. 3 vertical jumps 3 squats 3 long jumps – 5 rounds.
14. Handstand 30 seconds and 10 squats, 8 rounds.
15. 10 push-ups 100M dash 10x.
16. Tabata squats. (Perform as many air squats as you can in 20 seconds followed by 10 seconds rest.Repeat for a total of 8 rounds without stopping. Score your total # of squats)
17. 5x 400M sprints.
18. 10 X 100 m dash.
19. 25 pressing snatch balances each arm. No weight.
20. Run 1 mile, lunging 30 steps every 1 minute.
21. Handstand 30 seconds and 20 air squats, 5 rounds.
22. 10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.
23. 100 air squats. For time
24. 4x 25 jumping squats
25. 10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds…for time.
26. 10 air squats every 1 minute of your 1 mile run.
27. 100 burpees for time.
28. Run 1 mile for time
29. 10 push-ups 10 squats 10 sit ups 10 rounds.
30. 10 vertical jumps, run 400 meters, 5 rounds.
31. Spend a total of 3 minutes in a handstand.
32. 100 air squats for time.
33. Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
34. Sprint 100 meters, Walk 100 meters, 10 rounds
35. 100 push ups for time.
36 .Run 1 mile for time.
37. 10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups.
38. 50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
39. 10 walking lunges, 10 push-ups, 10 rounds
40. 50 split jumps for time.
41. Handstand for 30 seconds or 5 handstand push ups…400 meter run. 4 rounds
42. 10 burpees, 100meter sprint 10x for time.
43. ”L” sit off the floor. 10 rounds of 10 seconds…if you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!
44. Run 400 meters, 50 air squats. 4rounds.
45. Handstand 30 seconds, to squat hold 30 seconds. 10 rounds.
46. Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
47. Run 1 mile for time.
48. 10 push-ups, 10 squats, 10 rounds
49. Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
50. Handstand to Jack-Knife to vertical jump. 30 Reps.
51. Run 1 mile with 100 air squats at midpoint, for time.
52. 7 squats, 7 burpies, seven rounds, for time.
53. 10x 30 second handstand to 30 second bottom of the squat hold.
54. Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.
55. Run 1 mile, plus 50 squats-for time.
56. 100 burpies for time.
57. 5 squats, 5 push-ups, 5 sit ups, 20 rounds.
58. Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods…they should be as brief as possible.
59. 5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.
60. Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
61. Handstand 10 seconds jack-knife to vertical jump. 25 reps…
62. Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
63. 50 air squats x 5. Rest equal amounts as it took to do each 50.
64. Run 1 mile and do 10 push-ups every 1 minute
65. Sprint 100m 30 squats…8 rounds.
66. 30 push ups, 30 second handstand or Plebs Plank..3 rounds.
67. 10 sit ups and 10 burpies…10 rounds-for time.
68. Handstand hold, 30 seconds, squat hold 30 seconds…10 rounds
69. 250 jumping jacks…for time.
70. 100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.
71. Tabata Push-ups.
72. 30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.
73. With eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.
74. Run 1 minute, squat 1 minute 5 rounds.
75. Run 1 mile for time.
76. Air squat x 10 push up x 10 sit up x 10 3 rounds for tim
77. 10 push-ups, 10 hollow rocks, run 200 meters….5 rounds.
78. Do Tabata Squats with eyes closed.
79. Bottom to bottom ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)…..tabata squats.
80. 20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.
81. Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 round
82. Sprint 50 meters, 10 push ups. 10 rounds.
83. 50 air squats, 4 rounds. rest for 2 minutes between rounds.
84. 3x 20 tuck jumps. 3x 30 second handstands.
85. 400m run/sprint 30 air squats, 3rounds for time.
86. 20 jumping jacks, 20 burpies, 20 air squats…3 rounds
87. Warm up. Run 100 meters and do 20 air squats. 10 rounds.
88. Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
89. 100 air squats 3 min. rest, 100 air squats.
90. Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
91. 10x 50 meter sprint.
92. Test yourself on a max set of push ups…tight body chest to the floor…full extension!
93. If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time.
94. Tabata…20 seconds on 10 second rest 8 rounds of…tuck jumps and then sit ups
95. Run 400m air squat 30 hand stand 30 seconds 3 rounds for time
96. 5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds…for form
97. 50 burpees for time.
98. 5 pushups, 5 squats, 5 sit-ups – 20 rounds
99. Run 1 mile, stopping every minute to do 20 air squats.
100. 30 second handstand, 60 second squat hold ( at the bottom of the squat) – 5 rounds
101. Run 200 meters, 50 squats, 3 rounds
102. Tabata Squats
103. Air squatsx20, Burpiesx20, Push-Upsx20 – 3 rounds…for time.
2. 10 push-ups 10 sit ups 10 squats – 10 rounds.
3. 200 air squats for time.
4. ”Susan”= Run 200m 10 squats 10 push ups 5 rounds.
5. Sprint 200m and do 25 push ups, 3 rounds.
6. 10 Handstand push ups and a 200m run 3 rounds.
7. Tabata squats and tabata pushups.
8. 5 push ups 5 squats 5 sit ups, 20 rounds.
9. Walk 100 meters on your hands, even if it is 2 meters at a time.
10. 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set.
11. 10 push ups 10 air squats and 10 sit ups, 6 rounds for time.
12. Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc…up to 10, and then come back down to one
13. 3 vertical jumps 3 squats 3 long jumps – 5 rounds.
14. Handstand 30 seconds and 10 squats, 8 rounds.
15. 10 push-ups 100M dash 10x.
16. Tabata squats. (Perform as many air squats as you can in 20 seconds followed by 10 seconds rest.Repeat for a total of 8 rounds without stopping. Score your total # of squats)
17. 5x 400M sprints.
18. 10 X 100 m dash.
19. 25 pressing snatch balances each arm. No weight.
20. Run 1 mile, lunging 30 steps every 1 minute.
21. Handstand 30 seconds and 20 air squats, 5 rounds.
22. 10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump.
23. 100 air squats. For time
24. 4x 25 jumping squats
25. 10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds…for time.
26. 10 air squats every 1 minute of your 1 mile run.
27. 100 burpees for time.
28. Run 1 mile for time
29. 10 push-ups 10 squats 10 sit ups 10 rounds.
30. 10 vertical jumps, run 400 meters, 5 rounds.
31. Spend a total of 3 minutes in a handstand.
32. 100 air squats for time.
33. Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds.
34. Sprint 100 meters, Walk 100 meters, 10 rounds
35. 100 push ups for time.
36 .Run 1 mile for time.
37. 10-9-8-7-6-5-4-3-2-1 Burpees and Sit ups.
38. 50 sit-ups, 400 meter run or sprint or walk. 3 rounds.
39. 10 walking lunges, 10 push-ups, 10 rounds
40. 50 split jumps for time.
41. Handstand for 30 seconds or 5 handstand push ups…400 meter run. 4 rounds
42. 10 burpees, 100meter sprint 10x for time.
43. ”L” sit off the floor. 10 rounds of 10 seconds…if you can’t do it sit with your legs straight out and try to lift your heels of the ground for 10 seconds instead!!!
44. Run 400 meters, 50 air squats. 4rounds.
45. Handstand 30 seconds, to squat hold 30 seconds. 10 rounds.
46. Ten vertical jumps ( jump as high as you can, land and do it again), 10 push-ups 5 rounds.
47. Run 1 mile for time.
48. 10 push-ups, 10 squats, 10 rounds
49. Tabata Squats: 20 seconds on 10 seconds rest, 8 rounds. Count your lowest score.
50. Handstand to Jack-Knife to vertical jump. 30 Reps.
51. Run 1 mile with 100 air squats at midpoint, for time.
52. 7 squats, 7 burpies, seven rounds, for time.
53. 10x 30 second handstand to 30 second bottom of the squat hold.
54. Burpee to the push up position, do 10 push ups, burpie out. 5 rounds.
55. Run 1 mile, plus 50 squats-for time.
56. 100 burpies for time.
57. 5 squats, 5 push-ups, 5 sit ups, 20 rounds.
58. Plebs plank, bottom of squat, hollow rock hold, 30 seconds each for 10 rounds. Use the transition times as your rest periods…they should be as brief as possible.
59. 5 push ups with a 30 second plebs plank(a hold at the top of the push up, arms extended and body tight like a plank!) at the end of each 5 reps, 10 rounds. Then 3x 100m dash @ 80%.
60. Handstand practice, 25 tries at free handstands, then a 1 mile run at 80%.
61. Handstand 10 seconds jack-knife to vertical jump. 25 reps…
62. Mime 4x 25 sumo deadlift high pulls, make them perfect. Be sure the hips extend before the arms bend!
63. 50 air squats x 5. Rest equal amounts as it took to do each 50.
64. Run 1 mile and do 10 push-ups every 1 minute
65. Sprint 100m 30 squats…8 rounds.
66. 30 push ups, 30 second handstand or Plebs Plank..3 rounds.
67. 10 sit ups and 10 burpies…10 rounds-for time.
68. Handstand hold, 30 seconds, squat hold 30 seconds…10 rounds
69. 250 jumping jacks…for time.
70. 100 jumping jacks, 75 air squats, 50 push ups, 25 burpies. For time.
71. Tabata Push-ups.
72. 30 second handstand against a wall, followed by a 30 second static hold at the bottom of the squat. 5 rounds.
73. With eyes closed do 10 air squats, open eyes..do 10 push ups eyes closed, 5 rounds for time.
74. Run 1 minute, squat 1 minute 5 rounds.
75. Run 1 mile for time.
76. Air squat x 10 push up x 10 sit up x 10 3 rounds for tim
77. 10 push-ups, 10 hollow rocks, run 200 meters….5 rounds.
78. Do Tabata Squats with eyes closed.
79. Bottom to bottom ( rest at the bottom of the squat instead of standing….without support on your hands or butt and make the bottom good, straight back, butt back)…..tabata squats.
80. 20 sit ups with support under the lumbar spine, 20 push ups, run 400m, 4 rounds.
81. Handstands, 30 second hold, 30 second static squat, 30 second rest, 8 round
82. Sprint 50 meters, 10 push ups. 10 rounds.
83. 50 air squats, 4 rounds. rest for 2 minutes between rounds.
84. 3x 20 tuck jumps. 3x 30 second handstands.
85. 400m run/sprint 30 air squats, 3rounds for time.
86. 20 jumping jacks, 20 burpies, 20 air squats…3 rounds
87. Warm up. Run 100 meters and do 20 air squats. 10 rounds.
88. Handstand 5x 30 seconds. Run: 2x 800 meters for time. Do the handstands first. Rest and recover and do the runs with a rest in between that is as long as it took you to run your first 800.
89. 100 air squats 3 min. rest, 100 air squats.
90. Run with high knees for 15 seconds and drop into a pushup, get back up and run with high knees again for 15 seconds…….repeat 5x. Each pushup counts as 1 rep. Rest. Do 3 more rounds.
91. 10x 50 meter sprint.
92. Test yourself on a max set of push ups…tight body chest to the floor…full extension!
93. If you cannot do “mens style” do your pushups from the knees. After that do 100 air squats for time.
94. Tabata…20 seconds on 10 second rest 8 rounds of…tuck jumps and then sit ups
95. Run 400m air squat 30 hand stand 30 seconds 3 rounds for time
96. 5 handstand to jacknife to high jump, 5 handstand to jacknife to tuck jump, 5 handstand to jacknife to split jump, 3 rounds…for form
97. 50 burpees for time.
98. 5 pushups, 5 squats, 5 sit-ups – 20 rounds
99. Run 1 mile, stopping every minute to do 20 air squats.
100. 30 second handstand, 60 second squat hold ( at the bottom of the squat) – 5 rounds
101. Run 200 meters, 50 squats, 3 rounds
102. Tabata Squats
103. Air squatsx20, Burpiesx20, Push-Upsx20 – 3 rounds…for time.
Thank you, CF North Atlanta for this list! 
2/22 WOD
This was a fun WOD on a gorgeous day. The first time the garage doors have been up since I started here. I just really connected with the ladder style of the WOD and the sweat was flying.
Of course I sucked at the pullups but they are on the primary list of CF tasks to get great at.
Pushed through this WOD - keeping decent hollow rocks for most and hammering the box jumps. I have seen a huge improvement in these. And wasn't last on the whiteboard.
This is also the first time I have tried posting photos directly from the cell. The text needs entered manually but the pics go right to the blog.
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