0630 @ Station Pull Up Bars
1145 @ Bldg 4401 (MACG-28 HQ) Pull Up Bars

1/4 "Murph"

For time:

1/4 mile Run
25 Pull-ups
50 Push-ups
75 Squats
1/4 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a 1/4 mile run. If you've got a twenty pound vest or body armor, wear it.



"Coaches who can outline plays on a black board are a dime a dozen. The ones who win get inside their player and motivate." - Vince Lombardi

Special thanks to MAG-14 PSD for coming out this morning. We had an affilliate record of 18 athletes! Great form throughout, and improvements in both form and intensity from start to finish were evident. We look forward to training with each of you again in the near future.

Fastest time goes to Marsh who posted an incredible 9:20, Archibald, Garrison, and Brinker were close behind with 9:27, 9:37, and 9:38 respectively.

The afternoon group did 1/2 mile on the front and back end. Great intensity and squat form throughout.
Maj Joseforsky 12:35
Cpl Reed 14:05
Maj Kampen 15:19
LtCol Fennell 15:19
Maj Davis 16:15
Lt Dequenne 16:15
LCpl Smith 16:45

0630 @ Bldg 4401 (MACG-28 HQ) Pullup Bars
1145 @ Bldg 4401 (MACG-28 HQ) Pullup Bars

Deadlift - Power Clean - Front Squat - Push Press (M - 95lbs / F - 65lbs)

15-12-9 Reps (Rest as needed between sets)

The combo is one rep with four parts: 1) The deadlift is up and back to the floor 2) The power clean is from the floor to the rack w/out returning to the floor 3) front squat from the rack position. 4) At completion of front squat complete a push press. Return the bar to the floor and do another. Maintain form throughout!



"It is a rough road that leads to the heights of greatness." - Seneca

Welcome home LtCol Walsh, great to see you out this morning. We look forward to training with you more in the future. Solid effort by all this morning, intensity stayed high and form improved throughout the workout, great job by all!

0630 @ "The WarLoch" (Col Loch's Garage)
1145 @ Bldg 4401 (MACG-28 HQ) Pull Up Bars

"Fran"

21-15-9

95# Thrusters and Pullups.



"Coupled, the thruster and the pullup work all major muscle groups, are perfectly complementary in that each contains exactly what the other lacks, and constitute three superfunctional core movements–the squat, push press, and pull-up." - Greg Glassman, Crossfit Journal #31 [March 2005].

Great effort today! Weights scaled to the needs of each athlete:

Major Joseforsky 7:12 (Affiliate Record)
SSgt Garrison 5:54 (Scaled)
SSgt Weinmann 10:20 (Scaled)
Major Kampen 10:11 (Scaled)
LtCol Fennell 9:10 (Scaled)
LCpl Williams 5:49 (Scaled)
Cpl Reed 9:34 (Scaled)
Sgt Vegavillalobos 9:25 (Scaled)
Major Davis 6:42 (Scaled)

0630 @ Station Pull Up Bars
1145 @ Bldg 4401 (MACG-28 HQ) at the Pullup Bars

400 meter run
15 Knees to Elbows
15 Kettlebell Swings

3 Rounds for time.



"The pursuit of strength is inherently difficult and entirely worthwhile." — Mike Berry

Outstanding work by Major Davis (8:38, 35 lbs), Cpl Reed (8:40, 35 lbs), Major Kampen (8:42, 53 lbs), SSgt Garrison (11:30, 53 lbs), and Major Joseforsky (8:30, 53 lbs). Very high intensity during the workout, no one had anything left at the end.

0630 @ Station Pull Up Bars
1145 @ Bldg 4401 (MACG-28 HQ) at the Pullup Bars

"Angie"

100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

For Time.

Complete all reps of each exercise before moving to the next.



Major Joseforsky and Staff Sergeant Eledredge (pictured above with Coach Greg Glassman, the founder of Crossfit) completed their Level I certification April 15-16 at Fort Bragg. They will make a tremendous addition to the coaching team, and help each of us as we continue our own paths toward excellence.

"Don't think about how weak you are — think of how strong you're going to be." - Michelle (Berry) Dougherty

0630 @ Hancock Gym
1145 @ Bldg 4401 (MACG-28 HQ) at the Pullup Bars

Clean

3-3-3-3-3



On Desire: "World-class trainees have an insatiable desire to improve. They are self-motivated and take action in the absence of specific direction. Their burning desire enables them to bear the “full dose” of the training." - Andrew Thompson, Issue #68 of the Crossfit Journal, April 2008.

0630 @ Station Pull Up Bars
1145 @ Bldg 4401 (MACG-28 HQ) at the Pullup Bars

"Michael"

Run 800 meters
50 Back Extensions (we will sub supermans)
50 Sit-ups

3 rounds for time



"One flag, one land, one heart, one hand, one nation, evermore!" - Oliver Wendell Holmes

0630 @ Hancock Gym
1145 @ Bldg 4401 (MACG-28 HQ) at the Pullup Bars

Overhead Squat 1-1-1-1-1-1-1



"A player who makes a team great is much more valuable than a great player.” - John Wooden, UCLA Basketball Head Coach 1948-1975.

0630 @ Hancock Gym
1145 @ Bldg 4401 (MACG-28 HQ) at the Pullup Bars

"Diane"

Three rounds, 21, 15, and 9 reps, for time of:
225 pound deadlifts
Handstand Pushups

We will scale the weight to meet the individual needs of each athlete.



"I hope I shall always possess firmness and virtue enough to maintain what I consider the most enviable of all titles, the character of an "Honest Man." - George Washington

Many of lifes most valuable lessons are learned in the gym, among them is honesty and integrity.

1145 @ Bldg 4401 (MACG-28 HQ) at the Pullup Bars

Hang Squat Cleans
3-3-3-3-3



"There are two quick ways to disaster: taking nobody's advice, and taking everybody's advice." - Unknown