“For bodily exercise profiteth little; but godliness is profitable unto all things, having promise of
the life that now is, and of that which is to come"
I Tim 4:8
Coach Ruc
Head Coach & S.O.FIT
Founder
Specialized Training
16 Week Developmental
Training Protocol
"Master's"
Men/Women
50+
"Body Weight"
PT Training using predominantly one's own body weight as resistance.
CrossFit
SealFit
Mike's Gym Olympic Lifting
(Coach Burgener)
Seal Grinder PT
CrossFit Kids
CrossFit One Rebook
Ministry
Voice of the Martyrs
World Watch Daily
Bibles Unbound
Hope for Today
Moriel
Bible Prophecy
Prophesy Update
Bible Study
the world persecuted
believers have two requests:
"Please pray for us"
and
"Please send Bibles!"
Believers, as well as those
seeking Christ, often wait years
to own their own copy of
God's Word;
they do so at great risk.
In spite of the risks, requests continue:
"Please send Bibles!"
Central Valley Eagles Football
8 Man Tackle Football
July 2013
Interested? Contact us @ info@thesamsonoption.com
Week Three
Sunday May 12th through Sunday May 19th
Hover over the date, day you are looking for, or the sequence; i.e. 'Day 1, Day 2, or Day 3.
WOD's are in sequence to help prevent
overtraining and possible injury.
They are prepared in 3 day blocks and work in numeric progression: i.e. Day 1, Day 2, Day 3, Day 4-Rest Day and repeat the sequence Day 1, 2, 3, etc.
130512-130519
130519 Sunday (3) “Samson 500”
130518 Saturday (2) Back Squat
130517 Friday (1) Bench Press 5 RM
130515 Wednesday (3) Push Press
130513 Monday Push Press (1)
"I think we should just take a nap until someone decides who's gonna carry 2 for the 'Buddy Carry'."
130512 Sunday (Rest Day)
Week Two
Sunday May 5th through Saturday May 11th
Hover over the date, day you are looking for, or the sequence; i.e. 'Day 1, Day 2, or Day 3.
WOD's are in sequence to help prevent
overtraining and possible injury.
They are prepared in 3 day blocks and work in numeric progression: i.e. Day 1, Day 2, Day 3, Day 4-Rest Day and repeat the sequence Day 1, 2, 3, etc.
130505-130511
130511 Saturday Samson 500 (3)
130509 Thursday Power Clean
3 RM (1)
130508 Wednesday (Rest Day)
"U'm jess gonna sit here, take a nap, dream about food,
and enjoy my day off!"
130507 Tuesday Bench Press Incline
3 RM (3)
Week One
Tuesday April 30th through Friday May 4th
Hover over the date, day you are looking for, or the sequence; i.e. 'Day 1, Day 2, or Day 3.
WOD's are in sequence to help prevent
overtraining and possible injury.
They are prepared in 3 day blocks and work in numeric progression: i.e. Day 1, Day 2, Day 3, Day 4-Rest Day and repeat the sequence Day 1, 2, 3, etc.
130430-130504
130504 Rest Day
"Now I lay me down to sleep. I pray my Rest Day lasts a week!"
130503 Friday (3) Bench Press 1 RM
130502 Thursday (2) Back Squat
130501 Wednesday (1) Squat Clean
You are what you do!
Week Four
Monday April 22nd through Tuesday April 30th
Hover over the date, day you are looking for, or the sequence; i.e. 'Day 1, Day 2, or Day 3.
WOD's are in sequence to help prevent
overtraining and possible injury.
They are prepared in 3 day blocks and work in numeric progression: i.e. Day 1, Day 2, Day 3, Day 4-Rest Day and repeat the sequence Day 1, 2, 3, etc.
130422-130430
"Hey Jacob, Judah? That was a tough 3 days, are you guys as tired as I am? Jacob? Judah? Boys? Hey?"
130425 Thursday (3) Bench Press
130424 Wednesday (2) Back Squat
130423 Tuesday (1) Power Clean
"That's not exactly what I was hoping for in a landing.
O' well, they aught to try a back flip at 425 pounds and see how they land!"
Week Three
Monday April 15th through Monday April 22nd
Hover over the date, day you are looking for, or the sequence; i.e. 'Day 1, Day 2, or Day 3.
WOD's are in sequence to help prevent
overtraining and possible injury.
They are prepared in 3 day blocks and work in numeric progression: i.e. Day 1, Day 2, Day 3, Day 4-Rest Day and repeat the sequence Day 1, 2, 3, etc.
130415-130422
130420 Saturday (2) Bench/Incline Press
"So Pop, Are we gonna workout today? Huh? Are we? Are we? Pop? Are we gonna? Are we gonna?" Pop?
130417 Wednesday (3) Snatch
130416 Tuesday (2) Front Squat 1 RM
130415 Monday (1) Dead Lift 1 RM
Week Two
Sunday April 7th through Sunday April 14th
Hover over the date, day you are looking for, or the sequence; i.e. 'Day 1, Day 2, or Day 3.
WOD's are in sequence to help prevent
overtraining and possible injury.
They are prepared in 3 day blocks and work in numeric progression: i.e. Day 1, Day 2, Day 3, Day 4-Rest Day and repeat the sequence Day 1, 2, 3, etc.
130407-130414
130414 Sunday (Rest Day)
“That wall was higher than I thought. The jump wasn’t too bad, but the landing was a little rough! I think I'll just rest here for a day or two.”
130413 Saturday (3) Split Jerk 3 RM
130412 Friday (2) Weighted Pull Ups
130411 Thursday (1) Incline Bench Press 3 RM
130409 Tuesday (3) Back Squat 5 RM
Week One
Monday April 1st through Saturday April 6th
Hover over the date, day you are looking for, or the sequence; i.e. 'Day 1, Day 2, or Day 3.
WOD's are in sequence to help prevent
overtraining and possible injury.
They are prepared in 3 day blocks and work in numeric progression: i.e. Day 1, Day 2, Day 3, Day 4-Rest Day and repeat the sequence Day 1, 2, 3, etc.
130401-130406
130406 Saturday (Rest / Recovery)
"I was born for Rest Days"
130404 Thursday (2) Back Squat 5 RM
130403 Wednesday (1) Dead Lift 5 RM
"You can do it Barney, We know you can do it. Just 5 more ManMakers, next time eat 'after' the WOD."
130402 Tuesday (Rest Day)
130401 Monday (3) “Samson 500”
Week Four
Sunday March 24th through Sunday March 31st
Hover over the date, day you are looking for, or the sequence; i.e. 'Day 1, Day 2, or Day 3.
WOD's are in sequence to help prevent
overtraining and possible injury.
They are prepared in 3 day blocks and work in numeric progression: i.e. Day 1, Day 2, Day 3, Day 4-Rest Day and repeat the sequence Day 1, 2, 3, etc.
130324-130331
130331 Sunday (2) Snatch 5 RM
130330 Saturday (1) Back Squat 5 RM
130329 Friday Rest Day
130328 Thursday Bench Press (3) 5 RM
130327 Wednesday Clean & Jerk (2) 5 RM
130326 Tuesday Dead Lift (1) 5 RM
130325 Monday Rest Day
"Let's see, today's a 'Rest Day', right?"
