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"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."
To register, click here.  Crossfit Nutrition Certification December 6, 2008 Spend 1 day with Coach Robb Wolf learning the art and science of performance nutrition. The day will include lecture and theory of performance eating, recovery and optimizing health and longevity. Significant emphasis will be placed on the PRACTICAL implementation of Paleo/Zone concepts including cooking demonstrations, how to shop, eating on the road and more. By the end of the day you and your clients will have no more excuses why you cannot feed and water yourself for optimum performance! Robb Wolf is a former research biochemist specializing in lipid metabolism. His CV includes research at the Fred Hutchinson Cancer Research Center and graduate work with Prof. Loren Cordain of Colorado State University, author of The Paleo Diet and The Paleo Diet for Athletes. Robb is a co-founder of the CrossFit NorCal (the 4th CrossFit Affiliate), a review editor for the Journal of Nutrition and Metabolism, and a co-founder of The Performance Menu. To register, click here. Friday, May 30. 2008
0630 @ Bldg 4401 (MACG-28 HQ) Pull Up Bars
1145 @ Bldg 4401 (MACG-28 HQ) Pull Up Bars 10 sprints for time: 100 Meters  Farewell to Major Davis. He is leaving us on Friday. Great work ethic and attitude! You will be missed. "Challenges come along, inevitably; how you respond to them determines who you are, deep down inside, and everything you're going to be." - Author unknown The hamstrings got woken up this morning and afternoon with the sprints: Major Miller 15.7 sec (fastest time) Major Lindstrom 14.7 sec Major Joseforsky 15.3 sec Major Kampen 16 sec LtCol Fennell 16 sec Major Davis 14.7 sec 1stLt Brittingham 14.7 sec LCpl Williams 15.7 sec Thursday, May 29. 2008
0630 and 1145 @ MACG-28 Pullup Bars
"Lynne" Five rounds: Max body weight bench press Max pullups  Major Alex Miller has been a great addition to the Crossfit family. "There's always a way. You just have to find it." - Paul Briganti Lifting and pulling to exhaustion requires a special type of individual. Congratulations to the below athletes on completing today's workout of the day. SSgt Garrison 185 lbs (lowest bench press)/82 total points GySgt Brinker 185 lbs/107 points Maj Miller 115 lbs/51 points Major Joseforsky 200 lbs/120 points Major Lindstrom 175 lbs/108 points 1stLt Dequenne 195 lbs/96 points 1stLt Brittingham 75 lbs/91 points Major Kampen 185 lbs/77 points LtCol Weaver 170 lbs/80 points Cpl Reed 135 lbs/89 points 2ndLt Rosa 135 lbs/53 points Major Davis 205 lbs/110 points Nigel Keane 185 lbs/101 points Chad Gardner 175 lbs/108 points GySgt Skelton 190 lbs/83 points Wednesday, May 28. 2008
0630 & 1145 @ Bldg 4401 (MACG-28 HQ) Pull Up bars
Deadlift 1-1-1-1-1-1-1  "What we face may look insurmountable. But I learned something from all those years of training and competing. I learned something from all those sets and reps when I didn't think I could lift another ounce of weight. What I learned is that we are always stronger than we know.” - Arnold Schwarzenegger Feet hip width, tight back, good lumbar curve in lower back, drive through heels, stand up with legs, keep bar close to shins moving straight up and down. Strong showing this morning and afternoon. Max weight lifted for one rep: Maj Miller 275 lbs Maj Lindstrom 325 lbs GySgt Brinker 375 lbs SSgt Warren 325 lbs SSgt Garrison 345 lbs Major Joseforsky 380 lbs Afternoon: Colonel Gill 275 lbs GySgt Skelton 325 lbs LCpl Williams 175 lbs Cpl Evans 205 lbs 1stLt Dequenne 330 lbs Major Kampen 275 lbs Sgt Vegavillalobos 245 lbs Cpl Reed 245 lbs Tuesday, May 27. 2008
0630 @ MACG-28 Pull Up Bars
"Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats  “Opposition is a natural part of life. Just as we develop our physical muscles through overcoming opposition - such as lifting weights - we develop our character muscles by overcoming challenges and adversity.” - Stephen R. Covey LtCol Weaver led the way this morning with an impressive 18 rounds, 5 Pullups, 10 Pushups and 6 Squats. Great job. Maj Miller 10 Rounds + 5 Pullups SSgt Garrison 11 Rounds + 5 Pullups Cpl Cruz 11 Rounds LCpl Williams 9 Rounds Great effort by all. Friday, May 23. 2008
0630 @ MACG-28 Pullup bars (Bldg 4401)
No 1145 Workout "Michael" Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups  2ndLt Brittingham and Cpl Cruz have become routine Crossfitters! "After a certain level of technical improvement, which occurs relatively early in a lifter’s training, the quantity that will always remain the most improvable is strength." - Mark Rippetoe Great end to the week with some metabolic and core work. LtCol Weaver 27:33 (as prescribed) Capt Parchman 17:47 Cpl Cruz 23:58 Major Joseforsky 20:44 (as prescribed) 1stLt Dequenne 17:55 Recommend that everyone take Saturday, Sunday, and Monday off to recuperate. Next workout is Tuesday at 0630. Thursday, May 22. 2008
0630 and 1145 @ MACG-28 Pullup Bars
4 Rounds for time: 20 Pullups 20 Dips 50 Air Squats  Major Lindstrom has been routinely coming out for the last two weeks. To be early, is to be on time. To be on time, is to be late. To be late, is to be forgotten. Please show up at the start times for the workouts so you can get the proper technique for the day. Great effort this morning. Maj Davis led the charge rocking a 20lb weighted vest for all four rounds. Intensity is key to our regimine. Our prescription is "Constantly varied functional movements executed at high intensity." Solid work. Maj Davis 18:00 Cpl Cruz 20:43 Maj Joseforsky 17:28 1stLt Duquenne 20:35 Maj Miller 23:28 2ndLt Brittingham 21:05 Nigel Keane 16:19 LtCol Fennell 16:24 LtCol Weaver 17:03 LCpl Williams 22:45 Cpl Reed 21:40 Capt Patillo 17:25 Wednesday, May 21. 2008
0630 & 1145 & 1600 @ Bldg 4401 (MACG-28 HQ) Pull Up Bars
“Nancy” Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps  "Present choices determine future consequences." - John C. Maxwell Great turnout this morning with 10 athletes putting forth maximum effort and showing a lot of intensity. Maj Miller set an affiliate record of 19:47. Solid job Alex. Well, LtCol Weaver just set the new affiliate record in the afternoon. An incredible time of 13:33 as prescribed!! Lessons learned:
Maj Joseforsky 18:10 (scaled) Maj Davis 15:45 (scaled) 2ndLt Brittingham 18:31 (scaled) 1stLt Dequenne 16:16 (scaled) Maj Miller 19:47 GySgt Brinker 14:30 (scaled) Maj Lindstrom 15:28 (scaled) SSgt Brown 15:51 (scaled) Cpl Cruz 16:10 (scaled) LtCol Walsh 16:30 (scaled) SSgt Weinmann 22:59 (scaled) GySgt Skelton 13:48 (scaled) Capt Patillo 14:44 (scaled) LCpl Smith 15:51 (scaled) Tuesday, May 20. 2008
0630 and 1145 @ MACG-28 HQ Bldg (4401)
With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute... continuing as long as you are able. Use as many sets each minute as needed.  LtCol Weaver has been doing Crossfit routinely since March 2008. "Barbell exercises that demand strength, balance, power, coordination, and mental focus produce a type of stress—and therefore a type of adaptation—that is superior to either low-intensity floor exercise or isolation-type machine exercise." - Mark Rippetoe Great work this morning, with Maj Joseforksy setting a PR of 15 rounds + 9 Pull Ups. Strong work Dave. LtCol Walsh 8 Rds + 8 pull ups Maj Miller 5 Rds (Medically disqualified for bleeding all over the pull up bars) 2ndLt Brittingham 9 Rounds + 9 pull ups (Subbed Jumping Pull ups in later rounds) Maj Lindstrom 11 Rounds + 9 Pull ups Morning ended with team races of tire flips. Great job by all. Phenomenal intensity and sheer desire today from all athletes : Congratulations to GySgt Brinker (14 +6) - improved from 11 on 31 Mar Major Davis 14 +14 - Leader of the afternoon group SSgt Weinmann 7 +5 1stLt Dequenne 10 +8 Cpl Reed 11 +9 LCpl Williams 14 +8 (Jumping pullups except for first two rounds) Dan Padgett 8 + 8 GySgt Skelton 14 +9 LtCol Weaver 11 +5 Nigel Keane 14 +8 Col Gill 11 +2 Monday, May 19. 2008
0630 & 1145 @ Bldg 4401 (MACG-28 HQ) Pull Up Bars
Push Press 3-3-3-3-3-3-3  "It's not the will to win that matters - everyone has that. It's the will to prepare to win that matters." - Coach Paul Bear Bryant Great power and strength training this morning and afternoon. Welcome back SSgt Brown! Morning: SSgt Garrison 195 lbs Major Joseforsky 175 lbs SSgt Brown 140 lbs Maj Lindstrom 145 lbs Afternoon: Major Davis 165 lbs GySgt Brinker 195 lbs LtCol Weaver 160 lbs 1stLt Dequenne 160 lbs Cpl Reed 115 lbs LCpl Smith 115 lbs SSgt Weinmann 135 lbs Saturday, May 17. 2008
1100 @ Crossfit Wilmington
Crossfit Challenge Crossfit Total Overhead Squat, 1 rep max Shoulder Press, 1 rep max Deadlift, 1 rep max 1/4 Gone Bad Five rounds: Thruster, 15 sec (135 lbs) 45 sec rest Weighted Pullups, 15 sec (50 lbs) 45 sec rest Burpees, 15 sec Obstacle Course 800 meter run 4 reps of tire flips 80 lb bag carry over hurdles, over platform, feet through tires 50 sledge hammers 20 lb lunges (100 feet) Kettlebells and dumbells over hurdle 2 rope climbs 800 meter run  Participants: Nigel Keane 195 lbs - Overhead Squat, 155 lbs - Shoulder Press, 425 lbs - Deadlift 67 points - 1/4 Gone Bad 12:16 - Obstacle Course Chad Gardner 65 lbs, 115 lbs, 365 lbs 74 points (95 lb Thruster) 12:15 Major Dave Joseforsky 155 lbs, 135 lbs, 365 lbs 83 points 10:32 One grueling day! Friday, May 16. 2008
0630 @ Bldg 4401 (MACG-28 HQ) Pull Up Bars
1145 @ Bldg 4401 (MACG-28 HQ) Pull Up Bars 3 Rounds of: Walking Lunge 100 ft 50 Squats 25 Back Extensions For time.  Capt Parchman finishing a thruster. "If you want to succeed you should strike out on new paths rather than travel the worn paths of accepted success." - John D. Rockefeller, Jr. Nice job to the morning crew. Rainy, cold - perfect! Life is filled with unknown and the unknowable - training in all types of weather better prepares you for anything. Major Dan Doyle completed his final work out with us this morning in spite of the weather. Dan, good luck to you and your family. You will be missed. Maj Doyle 8:35 LtCol Walsh 10:09 2ndLt Brittingham 10:56 Great effort by all! Afternoon group had a strong showing today: LtCol Weaver 10:33 Maj Lindstrom 11:02 Maj Kampen 11:51 Maj Davis 12:25 1stLt Dequenne 15:11 Thursday, May 15. 2008
0630 @ MACG-28 Pullup Bars
1145 @ MACG-28 Pullup Bars 15-12-9 155# Hang Power Clean Muscle Ups We will replace the muscle ups with pullups and dips since we do not have the needed ring equipment yet.  Major Davis after getting a dose of Crossfit. He has routinely been attending Crossfit workouts five days a week since 2 April. Keep up the good work Warrior! One of the pillars behind Crossfit is constantly varied workouts. "Variance is failing at margins of experience, random, and not developing adaptation to workouts." Coach Greg Glassman High intensity workout this morning by the athletes. GySgt Brinker 7:55 (95 pounds) Major Lindstrom 9:42 (85 pounds) Major Joseforsky 9:48 (as prescribed) Crossfitters everywhere this afternoon. Welcome to Cpl Underwood, yes he chucked at the end of the workout! Cpl Underwood 8:02 (45 lbs) Cpl Reed 12:55 (95 lbs) 1stLt Dequenne 9:02 (65 lbs) Shuja Hussain 9:45 (65 lbs) 2ndLt Brittingham 10:15 (65 lbs) Nigel Keane 9:53 (115 lbs) Cpl Adams 12:45 (115 lbs) Major Davis 5:48 (95 lbs) GySgt Bauer 11:55 (135 lbs) LtCol Weaver 9:58 (95 lbs) Major Kampen 8:58 (95 lbs) SSgt Warren 10:35 (135 lbs) Wednesday, May 14. 2008
0630 @ Bldg 4401 (MACG-28 HQ) Pull Up Bars
1145 @ Bldg 4401 (MACG-28 HQ) Pull Up Bars BackSquat 5-5-5-5-5 We will have the spotters lift the weight to the back of the squater and take it off.  "The full range of motion exercise known as the squat is the single most useful exercise in the weight room." Mark Rippetoe, Starting Strength. Great strength and power workout this morning! Major Lindstrom 185, 185, 195, 205, 225 SSgt Warren 225, 245, 255, 265, 275 GySgt Brinker 225, 245, 255, 265, 275 Major Doyle 205, 215, 225, 235, 245 Major Joseforsky 225, 245, 255, 255, 265 Welcome to Crossfit 2ndLt Brittingham. The afternoon atheletes are displaying some impressive form and continued strength improvement. Major Kampen 165, 175, 185, 185, 195 LtCol Weaver 165, 175, 185, 195, 205 Major Davis 185, 195, 205, 195, 205 2ndLt Brittingham 75, 95, 115, 115, 115 1stLt Dequenne 105, 115, 125, 130, 135 Sgt Moore 65, 75, 75 (3), 65 Tuesday, May 13. 2008
1145 @ MACG-28 HQ Pullup Bars
50-40-30-20-10 Double Unders w/ropes (some will have to do without ropes) Situps Back Extensions off Bench Since we do not have enough jump ropes or GHD equipment, we will do double unders without ropes and the back extensions will be done off the red benches.  "Exceptional trainees embrace fundamentals. They build on a solid foundation, performing common movements uncommonly well (as Coach Glassman puts it). Great trainees improve with regular, deliberate practice. Pre-workout time is maximized and used as an opportunity to sharpen basic skills." - Major Andrew Thompson, level 3 instructor at Crossfit Quantico Welcome to Dan Padgett and Shuja Hussain, great effort by both of you today! Some high intensity work today by all the athletes. Your gains will be seen over time. GySgt Brinker 14:16 LtCol Weaver 17:50 (as prescribed double unders) Major Kampen 13:38 GySgt Bauer 12:12 SSgt Warren 12:44 Major Davis 13:28 Nigel Keane 12:07 Dan Padgett 16:25 Shuja Hussain 21:25 Major Joseforsky 15:00 Monday, May 12. 2008
0630 @ Bldg 4401 (MACG-28 HQ) Pull Up Bars
1145 @ Bldg 4401 (MACG-28 HQ) Pull Up Bars 5 Rounds for time 21 -95 lb Power Clean 12 - HSPU  "At high reps, especially when fused with the push-jerk, the clean becomes a powerful tool for developing vitally important functional cardiorespiratory endurance and stamina." - Greg Glassman, Crossfit Journal #11 [July 2003] Welcome Maj Lindstrom to our morning PT session, strong work today. SSgt Warren led the pack with 14:20 as prescribed, Maj Doyle and Maj Lindstrom posted 15:22 and 16:29 respectively, both using a scaled weight of 65 pounds. Great work. The afternoon session was just as intense as the morning. Some great work by the athletes that came out. LtCol Weaver 12:10, 65 pounds Major Davis 11:52, 65 pounds Sgt Moore 11:00, 18 pound medicine ball Chad Gardner 12:54, as prescribed Major Joseforsky 10:13, as prescribed Major Kampen 12:59, 65 pounds GySgt Brinker 11:24, 65 pounds 1stLt Dequenne 10:54, 25 pound dumbells |
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