0630 & 1145 @ MACG-28 Pullup Bars

Three rounds for time of:

45 pound Thruster, 50 reps
35 Pull-ups

Post time to comments.



Remember to do three things when getting a hand rip:
1. Wash your hands with soap and water.
2. Apply a generous amount of Neosporin to the fresh wound.
3. Cover the wound with a small bandage or tape. This will allow the Neosporin to do its job to keep the area moist and prevent infection.
Crossfit Journal #68 April 2008

0630 & 1145 @ MACG-28 Pullup Bars

Run 5 K

Staggered start based off 3 mile run times. Post time to comments.

Compare to 11 June 08.



The grip in both the snatch and clean is personal and based on several factors, including flexibility, strength, body size and shape, and what is generally comfortable to the athlete. While there may be a period of experimentation when an athlete tries out various grip widths for each lift, the athlete should settle on one consistent grip width for each lift and approach the bar in an identical manner every single time. - Mike Burgener Crossfit Journal #52 Dec 2006.

0630 & 1145 @ MACG-28 Pull Up Bars

"Fran"

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Post time to comments.



“A trainee must learn first to be quiet, then to be alone, then to face and examine himself, then to recognize and speak truth, and finally be with others, unaffected by circumstance or surrounding, of single mind.” --Jason Dougherty

**Please give the trainers the courtesy of arriving to your session on time**

0630 & 1145 @ MACG-28 Pullup Bars

"J.T."

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Post time to comments.



“Each time we face our fear, we gain strength, courage, and confidence in the doing.” - Unknown

Welcome to the Crossfit family, GySgt Omanovic from MTACS-28.

0630 @ MACG-28 Pull-Up Bars

Run 10 K

This event will take approximately 45 minutes to 1 hour depending on individual skill level. Make sure that your command will allow enough time to complete the workout before attending the session.

Post time to comments.



"Endurance is not just the ability to bear a hard thing, but to turn it into glory." - William Barclay

0630 @ MACG-28 Pull Up Bars

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.

Post number of minutes completed to comments.



Compare to 080520.

0630 MACG-28 Pull Up Bars

21-15-9 rep rounds of:

95 pound Deadlift
95 pound Hang power clean
95 pound Front squat
95 pound Push jerk

Post time to comments.



“The way to learn to do things is to do things. The way to learn a trade is to work at it. Success teaches how to succeed. Begin with the determination to succeed, and the work is half done already.” - Anonymous

0630 @ MACG-28 Pull Up Bars

Overhead squat 3-3-3-3-3-3-3 reps

Post loads to comments.



“Confront the dark parts of yourself, and work to banish them with illumination and forgiveness. Your willingness to wrestle with your demons will cause your angels to sing. Use the pain as fuel, as a reminder of your strength.” - August Wilson

0630 - We will meet at the Station Endurance Course (next to chow hall).
Uniform will be Boots & Utilities.

Due to TAD commitments, there will be no 1145 workout this week.

Complete as many rounds in 20 minutes as you can of:

15 Double-unders
15 Burpees
15 Box Jump
15 ft Rope climb, 1 ascent

Post rounds and fractions of rounds completed to comments.



"People tend to stay motivated when they see the importance of things they are asked to do." - Unknown

"Elizabeth"

21-15-9 reps of:
Clean 135 pounds
Ring dips

Post time to comments.



"We are what we repeatedly do. Excellence, then, is not an act, but a habit." - Aristotle

0630 & 1145 @ MACG-28 Pull Up Bars

Back Squat 3-3-3-3-3-3-3 reps

A good rule of thumb for 3 rep weight is 90-93% of your 1 Rep max. For those that have done the Crossfit Total and 1 rep Backsquat days in the past, calculate your 3 rep max and we will use that weight for your 7 working sets.

Post loads to comments.

Compare to 080321



"...failing doesn't make you a failure. Giving up, accepting your failure, refusig to try again, does!" - Richard Exley

0630 & 1145 @ MACG-28 Pull Up Bars

Run 5 K

Post time to comments.



“A man can fail many times, but he isn't a failure until he begins to blame somebody else.” - Unknown.

0630 @ MACG-28 HQ (Bldg 4401)
1145 WORKOUT CANCELLED DUE TO HEAT

"Diane"

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups

Post time to comments.

Compare to 11 April 08



"We cannot expect people to do the right thing unless they know the right thing to do." - Unknown