"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."Friday, May 9. 2008
0630 @ Hancock Gym
"CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Click on the "Crossfit Total" for rules and instructions on how the event will be run.  "If you lay down with dogs, you'll pick up fleas." - East Texas Saying. Super job this morning on your first CFT! Form is critical, and each of you did a terrific job of listening to the cues and implementing them to peform each lift correctly. SSgt Warren 275, 165, 315 = 755 GySgt Brinker 295, 155, 315 = 765 SSgt Weinmann 235, 130, 295 = 660 Maj Doyle 255, 135, 275 = 665 Thursday, May 8. 2008
1145 @ Bldg 4401 (MACG-28) Pullup Bars
10 K run (6.2 miles) We will do a staggered start based off each individual's PFT 3-mile run time.  Chad after Fight Gone Bad on Tuesday. Nutrition is a key component of Crossfit. Eat meats and vegetables, nuts and seeds, some fruit, low starches, and low sugars. You will be amazed at the results if you eat well and routinely come out for the Crossfit workouts. Results from the athletes that participated in the long trek around the base: SSgt Weinmann 55:40 GySgt Brinker 57:55 Chad Gardner 46:38 Nigel Keane 46:23 Major Joseforsky 48:44 Colonel Gill 1:03:30 Wednesday, May 7. 2008
0630 @ Bldg 4401 (MACG-28 HQ) Pull Up Bars
1145 @ Bldg 4401 (MACG-28 HQ) Pull Up Bars Max rounds in 20 min: 7 135lb Thruster 7 50lb weighted PU  At Crossfit Cherry Point, we don't care what you can do already, we care about what you are capable of doing as a result of what you are willing to try to do. Wow, that workout kicked us in the rear! We are now better athletes after enduring this pain. Morning Group (rounds complete, thruster weight, pullup weight): GySgt Brinker (6 rounds, 115 lbs, 25 lbs) SSgt Warren (6 rounds, 135 lbs, 25 lbs) SSgt Garrison (6 rounds, 115 lbs, 0 lbs) Major Joseforsky (5 rounds, 135 lbs, 50 lbs) Major Doyle (7 rounds, 95/45 lbs, 30 lbs) Capt Parchman (6 rounds, 95 lbs, 30/0 lbs) Afternoon Group: Col Gill (8 rounds, 65 lbs, 0 lbs) LtCol Weaver (11 rounds, 95/45 lbs, 0 lbs) Major Kampen (6 rounds, 115/85 lbs, 30/0 lbs) Major Davis (5 rounds, 115 lbs, 50 lbs) Sgt Vegavillalobos (6 rounds, 65/45 lbs, 0 lbs) Cpl Cruz (12 rounds, 18 lbs, jumping P/U) Cpl Evans (8 rounds, 45 lbs, jumping P/U) LCpl Williams (10 rounds, 18 lbs, jumping P/U) Cpl Altman (11 rounds, 15 lbs, jumping P/U) Tuesday, May 6. 2008
1145 @ Bldg 4401 (MACG-28 HQ) Pullup bars
Fight Gone Bad (modified): -Burpee -Sumo Deadlift High Pull -Box Jump -Overhead Squat -Lap around building Each exercise is for one minute, rotate through all exercises for one complete round, total of three rounds with one minute rest between rounds.  10 Physical Skills attained doing Crossfit: Cardiovascular/Respiratory Endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Accuracy, and Balance. After completing Fight Gone Bad, you can now see this workout touches upon every physical skill mentioned above. Great, great effort by every individual!! Total Points below (no points for the run): LtCol Weaver 189 GySgt Bauer 144 GySgt Brinker 160 Major Davis 168 Nigel Keane 175 Chad Gardner 174 Cpl Gordillo 146 SSgt Weinmann 126 LCpl Smith 132 Cpl Boutwell 187 Cpl Reed 171 Capt Patillo 167 Cpl Evans 143 Cpl Cruz 128 Monday, May 5. 2008
0630 @ Bldg 4401 (MACG-28 HQ) Pull Up Bars
1145 @ Bldg 4401 (MACG-28 HQ) Pull Up Bars Max rounds in 15 min: 10 65lb Thruster 10 PullUps  "It is one of the most beautiful compensations of this life that no man can sincerely try to help another without helping himself." - Emerson Great work this morning by the following individuals: GySgt Brinker (6 sets as prescribed w/85 lb thruster) SSgt Warren (7 sets, as prescribed w/ a couple 85 lb thruster sets) SSgt Weinmann (5 sets, jumping pullups) Capt Parchman (6 sets as prescribed) Capt Patillo (8 sets w/18 lb medicine ball for thruster, jumping pullups) SSgt Levasseur (5 sets w/65 lb and 18 lb med ball for thrusters) Afternoon group: Cpl Altman (7 sets, regular squats and jumping pullups) LCpl Williams (6 sets, 15 pound med ball, jumping pullups) Cpl Evans (8 sets, 18 pound med ball, jumping pullups) Sgt Vega (4 sets, 45 pound barbell) Cpl Reed (4 sets, as prescribed) Maj Davis (5 sets, as prescribed) Welcome to SSgt Levasseuar and Cpl Altman, keep coming out for some more fun! Friday, May 2. 2008
0630 @ Bldg 4401 (MACG-28 HQ) Pull Up Bars
1145 @ Bldg 4401 (MACG-28 HQ) Pull Up Bars 21 x 225 Deadlift 30 Situp 15 x 225 Deadlift 20 Situp 9 x 225 Deadlift 10 Situp Scale or use the buddy lift as needed. (Buddy lift is two athletes on one 225 lb bar lifting as a team).  "Be a yardstick of quality. Some people aren't used to an environment where excellence is expected." - Stephen Jobs. Strong effort in the morning from Major Davis (did work out as prescribed), 1stLt Dequenne (buddy assisted), and Major Joseforsky (as prescribed). Afternoon group was impressive with their form and intensity: LtCol Fennell (135 lbs), Major Kampen (225 lbs down to 185 lbs), Sgt Vegavillalobos (115 lbs), and Cpl Evans (65 pounds). Welcome to the newcomers who did 1/4 Murph: Cpl Adams (7:32), Cpl Gordillo (9:41), LCpl Blake (13:41), and Capt Patillo (9:30). Thursday, May 1. 2008
1145 @ MACG-28 Pullup Bars
3,3,3,3,3,3,3 push press  Push Press - 1. dip w/legs while keeping shoulders upright, 2. drive up and extend legs, 3. press weight overhead. Active shoulders (traps into neck) in the final press position and elbows locked out. "Make all your movements efficient and effective." - Coach Greg Glassman Highest set of push press completed: LtCol Fennell (95 lbs), Major Kampen (135 lbs), LCpl Smith (85 pounds), 1stLt Dequenne (135 lbs), Major Davis (135 lbs), and Major Joseforsky (175 lbs). Welcome to Colonel Gill (11:09), CWO Cashman (12:52), Sgt Moore (11:32), Cpl Boutwell (9:45), Sgt Abbott (completed half), and Cpl Evans (13:22). All completed the 1/4 Murph (1/4 mile run, 25 pullups, 50 pushups, 75 squats, and 1/4 mile run). Great effort by all! |
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