Station Pull Up Bars @ 0630

Continuous Clock Pull Ups.

With a continously running clock, do 1 pull up the first minute, 2 pull ups the second minute, 3 pull ups the third minute, and so on until no longer able to complete the required number of pull ups within the minute. Breaking up of sets is permitted.



SSgt Garrison has been regularly making it to our Crossfit morning workouts since the beginning. His fitness has noticeably improved as a result of his dedicated hard work and efforts. As he continues his quest, his potential will be fully realized. His enthusiasm and willingness to try something new each and every morning (some of them VERY cold!) is an inspiration to us all. Great work, keep charging!

"The quickest and shortest way to crush whatever laurels you have won is for you to rest on them." -Donald P. Jones

Hancock Gym @ 0630

"Fran"

21-15-9

95# Thrusters and Pullups.



Sgt Gillis performed his last workout with us on Wednesday, March 26 - he will be executing orders to the drill field at Parris Island. Sgt Gillis routinely displayed a combination of flexibility and power that is rarely seen - his quiet intensity and steadfast determination will serve him well in his future endeavors. Sgt Gillis, thanks for letting us spend a little time with you, Semper Fidelis.

"Fran" - the quintessential workout. This is considered a benchmark workout, and is definitely a test of your mental toughness in addition to your overall fitness. I believe the record is 2:13, though I may be wrong.

"95% of achieving anything is knowing what you want and paying the price to get it." - Unknown

Good news for all of us at Crossfit Cherry Point- today I received word from Crossfit that we are now an "Official Crossfit Affiliate"! This is tremendous news for us. We will continue to work hard in our a pursuit of excellence, and remain true to the Crossfit methodologies; commited to excellence, virtuosity, and the fundamentals as we strive for perfection in all that we do.

Station Pull Up Bars @ 06:30

10 Lunges
20 Kettlebell Swings
30 Push ups

Complete as many rounds as possible in 20 minutes.



SSgt Brown (left) has been a welcome addition to our morning Crossfit crew. His willingness to jump right into the thick of things is tremendous. SSgt Eldredge (right) has become well acquainted with "Pukie the Clown". SSgt Eldredge's never say quit attitude and willingness to push himself to his limits each and every day is inspiration to us all. Keep up the good work!

I like pigs. Dogs look up to us. Cats look down on us. Pigs treat us as equals. -Winston Churchill

Station Pull Up Bars @ 0630

"Annie"

50-40-30-20-10 reps of "Tuck Jumps" and Sit Ups for time.

Annie as Rx'd calls for "Double Unders". Double Unders are performed by allowing the jump rope to pass underneath the athlete twice (double under) each time the athlete jumps. We have not developed that skill (nor do we have jump ropes), so we will peform tuck jumps as a substitution.



Friday we had SSgt Bennnet and Cpl Reed join us from MACG-28. Hard chargers - thanks for coming out! We look forward to seeing you again in the future.

It is easier to fight for principles than to live up to them. - Alfred Adler

Hancock Gym @ 0630

Backsquat

3-3-3-3-3



Isn't it strange,
That princes and kings,
And clowns that caper
In sawdust rings,
And common people
Like you and me
Are builders for eternity?

Each is given a bag of tools,
A shapeless mass,
A book of rules,
And each must make -
Ere life is flown -
A stumbling block
Or a stepping stone.

R.L. Sharpe

We all know someone who is always a hindrance to anything we are trying to do, likewise, we all know someone who is always ready to help, always there, and always doing what they can to assist those around them. Seek to be a "stepping stone."

Station Pull Up Bars @ 0630

"Nicole"

Complete as many rounds in 20 minutes as you can of:
Run 400 meters
Max rep Pull-ups

Score is computed as total number of pull ups performed.



Special thanks to Major Dave Joseforsky "Josey" of MACG-28 for coming out Monday morning and joining us. We will be "combining forces" with him in the near future to better enable us to train 5 days a week. Josey will be posting his workouts to this page with times and locations as well.

Josey, good work Monday, I both welcome and look forward to the experience you bring to the "table of pain."

Station Pull Up Bars @ 0630

"Chelsea"

5 Pullups
10 Pushups
15 Squats

Each minute on the minute. We will go 20 minutes.

Compare your rounds with 080124.



"Perseverance is not a long race; it is many short races one after the other” - Walter Elliot

"Rome was not built in one day" - Unknown

Small gains are made everytime we work our bodies. We take demanding tasks, and then do them for time. As we continue to build on the fundamentals, our abilities increase, we become stronger, faster, more POWERFUL. This takes time, hard work, dedication, and sweat.

Hancock Gym @ 0630

Press, Push Press, Push Jerk, Deadlift



"Aristotle defined character as the decisions a person makes when the choice is not obvious. My father used to say, 'Character is the way we act when no one is looking.'" - D. Bruce Lockerbie

"Our bodies are gardens, to which our wills are gardeners." - William Shakespeare

Everyday we face adversity and difficult decisions. During our workouts we have all hit that point when we are starting to be uncomfortable. Here is where you test your mettle! We all have the option of just "getting through it" or putting out a maximum effort. Each time you hit a workout, give every repition of every workout everything you have. Strive for perfection, and reap the rewards of your efforts.

Attack everything in life with this same philosophy - you will be unbeatable.

Station Pull Up Bars @ 0630

20 Burpees
20 KB Swings
20 Situps

3 Rounds for time.



Excellent. Merriam Webster defines it as "very good of its kind : eminently good".

The pursuit of excellence is something we should strive for in all that we do. Excellence in both our personal lives and our professional lives.

Monday morning I saw a group of athletes in pursuit of excellence, and we can all learn from that. Great job, and thanks for giving me all you have each and every morning.

Station Pull Up Bars @ 0630

Max Pull Ups, Dips, and Tabata Squat

Station Pull Up Bars @ 0630

Run 3 Miles for time.

We will stagger the start based on the performance from the initial run on 22 January 08. Slowest will start first. For example:

If the times from January 22 were the following:

Marine A 33:00
Marine B 30:00
Marine C 27:00

Marine A will start the run, 3 minutes later Marine B will start, and three minutes later Marine C will start. In theory, all should end at the same time.