Push the Ground

Posted: May 9, 2011 in Uncategorized

Spring Football is upon us. Winter conditioning is over. Four months of PUSHING THE GROUND to get physically ready. By PUSHING THE GROUND lifting weights, PUSHING THE GROUND running prowler sprints, and
PUSHING THE GROUND with hundreds of squats and push-ups the athletes gave up countless hours of middle school fun. They dedicated themselves to getting better. They didn’t have to do it. They tried out last year and made the team. The rule says that all guys that made the team last year automatically make it this year. They could have showed up and practiced with the rest of the guys. Nope, they made a commitment to be the best. They were PUSHING THE GROUND for one more rep when they didn’t think they could get one.
Now all of the training is about to pay off for those that put in the time.
You see, it is always that simple. Those athletes that put in the time, see gains. They get faster, stronger, quicker, (everything)er.
On Monday, many of our athletes will participate in spring football. I wish them luck. I’m proud of the gains that they have made. They earned every rep, every pound. It’s time to issue some snot bubbles.

I want to apologize to the boys that will face the DUNAMIS athletes in drills, 1-on-1s, and scrimmages. I hope you spent some time training rather than playing XBOX and eating DORITOS. Buckle your chinstraps boys.

Be the Hammer.
(not pictured DD)



Posted: January 24, 2011 in Uncategorized

After our warm-up and prior to the strength work we will be testing the 10yd sprint today. I plan to show improvement over the course of the training. You never found a fast weak person. I wanted to do this the first week but the weather hasn’t been cooperating.
Remember to bring your notebooks.

After a long hiatus from the blog, I’ll try to get back to getting some thoughts down. I’ve got a lot of stuff swirling around in my head that I’ll try and put down in a coherent thought and readable sentences. Sorry for the long lay off.


Posted: July 26, 2010 in Uncategorized

Compare to 10.03.27

10 rounds for time:

5 wall-balls
5 burpees

Dear Dunamites,

Thursday the 29th will be the last day at our current facility. We’re moving back to my garage. While we will not have nearly the amount of interior room, we will still be able to effectively train. If you do not wish to make the move with us I understand. Please let me know what you’ll be doing.


Posted: July 20, 2010 in Uncategorized

This is a workout from the CrossFit Games from Saturday.

Complete as many rounds as possible in seven minutes of:

315/205 pound Deadlift, 7 reps
20 meter Sprint
14 One legged squats
21 Double-unders
20 meter Sprint


Posted: July 20, 2010 in Uncategorized

CrossFit Total.

Squat 1rep max
Press 1 rep max
Deadlift 1rep max


Posted: July 17, 2010 in Uncategorized

4 rounds for time

5 Burpees
10 Thrusters
15 Med Ball Slams


Posted: July 17, 2010 in Uncategorized

5 rounds for time

One lap
15 OHS @95#


Posted: July 13, 2010 in Uncategorized

“Fight Gone Bad!”

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Add your points and post them to comments.


Posted: July 6, 2010 in Uncategorized

Today’s WOD

10 Cleans/ one small lap
9 Cleans/ one small lap
8 Cleans/ one small lap
7 Cleans/ one small lap
…decrease by one by until 1 clean/ one lap.