Crossfit Cherry Point - Crossfit Cherry Point

"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."

Monday, October 27. 2008

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

"Michael"

Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups

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Crossfit Cherry Point would like to thank Mark Rippetoe and his team for their valuable instruction and dedication at the Crossfit Basic Barbell Certification this past weekend. Mark, Stef, Josh, Juli, Brian and Tim, the skills and teaching methods you passed on to us will give us the necessary tools to become ultimate athletes. We also thank Colonel Smith, Colonel Loch, and the staff of Fleet Readiness Center East for providing facilities and training rooms.

Posted by at 02:00 | Comments (17) | Trackbacks (18)

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18:14 - as prescribed

800 meter run around buildings. GHD for back extension. Metal bar to hold feet on the situps.

#1 Major Joseforsky on 2008-10-27 06:33 (Reply)

Can the sit-ups and back extensions be broken up 25/25/25/25?

#2 Amy Quinn on 2008-10-27 07:25 (Reply)

Amy, you can break up the back extensions and sit-ups. However, you must complete each exercise in it's entirety before moving on to the next one. i.e. Run 800m - 25 BE, 25BE - 25 SU, 25SU - repeat

#3 Nigel Keane on 2008-10-27 10:50 (Reply)

19:10 - as prescribed

Feeling the effects of the Barbell Cert this past weekend.

#4 Maj Siary on 2008-10-27 11:04 (Reply)

WOD: 18:33 -- crunches vice full sit-ups for PFT prep. Need to set HGD to 17 in the future. Great job Gy Skelton.

#5 J Goodes on 2008-10-27 12:20 (Reply)

Thanks you guys for hosting the Barbell Cert this weekend.
I had a great time and cant wait to utilize the info given by Coach Rip and his staff

#6 Josh on 2008-10-27 12:43 (Reply)

WOD: 24:12. Worked out at Warloch's Gym.

#7 Jeanne Goodes on 2008-10-27 13:31 (Reply)

22:58 - roughly a 5 minute improvement over last time. We did not run the same route (this one may have been shorter I'm not sure), regardless I still think I improved.
Last time I did twinkies...the GHD's are harder, felt like my legs were not connected to my brain when I first started running

#8 jacquie taylor on 2008-10-27 13:33 (Reply)

WOD - 19:41

#9 S Kampen on 2008-10-27 17:21 (Reply)

17:30 with half reps for the first day. I Learned to yell "TIME" when finished. I lost a few minutes on that one.

#10 Will Mckeon on 2008-10-27 17:25 (Reply)

WOD: 18:05

#11 Gy Skelton on 2008-10-27 17:30 (Reply)

WOD - 28:17

This was my 2nd time doing this workout but the 1st time I was told to only do half, but once they saw I could do more I was told to do the whole thing the 2nd and 3rd round. So I thought I did alright for doing the whole thing my 1st time.

#12 Seth Elliott on 2008-10-27 18:15 (Reply)

22:04 Rx'd. First workout in a long time. Glad I got back out there.

#13 TRE on 2008-10-28 06:22 (Reply)

Did the entire workout, time sucked, 39:55. This is my second time for Michael. I did not leave a comment last time. I was not comfortable with the 800 m runs at all. Felt like I was going to hurl at the end.

#14 Mike Garner on 2008-10-28 10:25 (Reply)

32:30, full workout

#15 Michael Fella on 2008-10-28 11:46 (Reply)

26:15

#16 ssgt barkhurst on 2008-10-28 12:18 (Reply)

22:13

Did this in my hotel room, for the BE I did supermans.

#17 Mario Paez on 2008-10-28 16:54 (Reply)

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