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

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings
12 Pull-ups



Major Joseforsky giving form and technique instruction to GySgt Brinker after his first "Fran".

“The decisive thing about us is not strength, intelligence, or wealth: these are things we carry. The real question posed to us is the effort we are willing to make.” - William James

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

Five rounds for time:

100 skips with Jump Rope
15 Front Squats (M 135# / F 95#)



"Conducting military missions overseas requires a physical adaptation that is nearly impossible to duplicate in training. The realm in which we work is not for the specialist. Operationally as well as physically, those who focus on one domain will be punished while executing their mission. “Specialize in not specializing” is a phrase I heard at work long before there was a CrossFit Workout of the Day. The principles of variation, intensity, and functionality will prepare a soldier for what he/she encounters overseas (i.e., anything!)." - Sam D. Crossfit Journal #32 [April 2005].

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

Run 3 miles.
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 March 7 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.



A mentor of mine said that intensity can be seen in the eyes. GySgt Brinker is hiding his intensity at the moment ths picture was taken as he barrelled through "Angie". Post what you think the caption should read to comments.

"A person that is successful has simply formed the habit of doing things that unsuccessful people will not do." -Unknown

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

Four Rounds for time:

Run 400 M
50 Squats



Major Dan Doyle is an impressive athlete who pushes hard. His performance on Monday was incredible! Dan completed 17 rounds and 10 additional pullups in the 18th minute - strong. Through it all, his humble demeanor makes him a joy to both coach and work with.

"The first rule of winning: don't beat yourself." - Football addage.