WOD 7/21/14

20 Min AMRAP

  • 1, 2, 3, etc… Push-Ups
  • 1, 2, 3, etc… Pull-Up
  • 1, 2, 3, etc… Air Squat
  • 1, 2, 3, etc… American KB Swing

Result: 15 Sets

3 Sets:

  • 50 Walking Lunges
  • 40 Abmat Situps

WOD 7/20/14

  • 25/25 DB Side Bends
  • 3x 5 Decline DB press + 2 DB Situps
  • 15/15 DB Stepup w/ Kickbacks
  • 15/15 Bosu Ball Lunges
  • 50 Med Ball Russian Twists
  • 15/15 Med Ball Crazy Ivans
  • 25 Leg Lifts
  • 25 DB Plie Squats
  • 25 Air Squats
  • 15/15 Cable Kickbacks

Elliptical HIIT

  • 15/15 Cable Kickbacks
  • 25 Air Squats
  • 25 DB Squats
  • 25 Leg Lifts
  • 15/15 Med Ball Crazy Ivans
  • 50 Med Ball Russian Twists
  • 15/15 Bosu Ball Lunges
  • 15/15 DB Steup w/ Kickbacks
  • 3x 5 Decline DB Press + 2 DB Situps
  • 25/25 DB Side Bends

Elliptical HIIT

  • 25/25 DB Side Bends
  • 3x 5 Elevated DB press + 2 DB Situps
  • 15/15 DB Stepup w/ Kickback
  • 15/15 Bosu Ball Lunges
  • 50 Med Ball Russian Twists
  • 15/15 Med Ball Crazy Ivans
  • 25 Leg Lifts
  • 25 DB Plie Squats
  • 25 Air Squats
  • 15/15 Cable Kickbacks

nubbsgalore:

photos by gerry ellis from the david sheldrick wildlife trust, a nursery and orphanage for elephants in kenya’s tsavo east national park. here, fifty five keepers are charged with being around the clock parents to an elephant. the elephants, however, are the ones who chose their caretakers; it is the keepers who must ingratiate themselves to the elephants and earn their trust.

when elephants first arrive at the orphanage they are often traumatized from having witnessed the slaughter of their mothers and family by poachers. grieving can last several months, and they often lose the will to live. but as dame daphne sheldrick, founder of the orphanage, explains, a caretaker is charged with “persuading an elephant to live when it wants to die.”

approximately 35,000 elephants are killed by humans every year. with an estimated 350,000 elephants left in the whole continent of africa, they will be gone in the wild within ten years.

cbc’s the nature of things did a program on the elephants and their caretakers. you can foster an elephant with the david sheldrick wildlife trust online here. for more on the emotional lives of elephants, as well as the david sheldrick wildlife trust and other human efforts to save them, check out these posts

(via scinerds)

rockon-ro:

Beautiful electric blue crystals of CHALCANTHITE (Copper Sulfate) that were grown in a laboratory in Poland. Photo taken at 15X with a stereo microscope.

(via too-sexy-for-my-chert)

bag-of-dirt:

U.S. pilots of the 332d Expeditionary Operations Group (332 EOG), 15th Expeditionary Mobility Task Force, United States Army Air Forces, also known as the “Tuskegee Airmen”, are photographed during a preflight briefing at Ramitelli Airfield. The Tuskegee Airmen is the popular name of a group of African-American military pilots who formed the 332d Expeditionary Operations Group and the 477th Fighter Group (477 FG). They were the first African-American military aviators in the United States armed forces. In the 1940s, the United States military was still racially segregated and black military pilots who trained in the U.S. were trained at Morton Field and Tuskegee Army Air Field, located near Tuskegee, Alabama. The 332nd Fighter Group, which originally included the 100th, 301st, and 302nd Fighter Squadrons, was deployed to Italy in early 1944. In June 1944, the 332nd Fighter Group began flying heavy bomber escort missions. In all, 992 pilots were trained in Tuskegee from 1941 to 1946. 355 were deployed overseas, and 84 lost their lives in combat or accidents and 32 were taken by Axis forces as POWs. Ramitelli Airfield, near Termoli, Province of Campobasso, Molise, Italy. March 1945. Image taken by Toni Frissell.

(via greatestgeneration)

WOD 7/19/14

HIIT Elliptical (8x 20:10)

  • 25/15 DB Side Bends
  • 25 Elevated Sit-ups

HIIT Elliptical (8x 20:10)

  • 50 Ball Russian Twists (feet off ground)
  • 25 Leg Lifts

HIIT Elliptical (8x 20:10)

  • 25 Air Squats
  • 15/15 Cable Kickbacks (heavy weights)
  • 25 DB Plie Squats

HIIT Cycling (8x 20:10)

  • 25/15 DB Side Bends
  • 25 Elevated Sit-ups

HIIT Cycling (8x 20:10)

  • 50 Ball Russian Twists (feet off ground)
  • 25 Leg Lifts

HIIT Cycling (8x 20:10)

  • 25 Air Squats
  • 15/15 Cable Kickbacks (heavy weights)
  • 25 DB Plie Squats