|
"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. Thursday, July 31. 2008
0630, 1145, & 1630 @ MACG-28 Pull Up Bars
For time: Run 800 meters 40 L pull-ups Run 800 meters 40 Strict pull-ups Run 800 meters 40 Kipping pull-ups Post times to comments.  "Few things are more powerful than a postivie push." - Unknown Wednesday, July 30. 2008
0630, 1145, & 1630 @ MACG2-28 Pull Up Bars
Run 5k. Post times to comments. Compare to 080627  "Peace, like charity begins at home." - Franklin D. Roosevelt Tuesday, July 29. 2008
0630, 1145, & 1630 @ MACG-28 Pull Up Bars
Complete as many rounds in 20 minutes as you can of: 10 L-pull-ups 15 Incline sit-ups Post rounds completed to comments.  "The first test of a truly great man is his humility." - John Ruskin Monday, July 28. 2008
0630 & 1145 & 1630 @ MACG-28 Pull Up Bars
Five rounds for time of: Run 400 meters 25 Back extensions  "If you pay peanuts, expect monkeys." - Unknown Friday, July 25. 2008
0630 & 1145 @ MACG-28 Pull Up Bars
NO 1630 WORKOUT - WILL RESUME ON MONDAY, 28 JULY Push Jerk 3-3-3-3-3-3-3 reps  "There's no gain without pain." - Benjamin Franklin Thursday, July 24. 2008
0630 & 1145 @ MACG-28 Pull Up Bars
NEW - 1630 WORKOUT @ MACG-28 PULLUP BARS ***KEEP CHECKING THE WEBPAGE TO SEE IF THE 1630 WORKOUT IS AVAILABLE "Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Compare to 080409  “Inward calm cannot be maintained unless physical strength is constantly and intelligently replenished.”- Siddharta, the founder of Buddhism Wednesday, July 23. 2008
0630 & 1145 @ MACG-28 Pullup Bars
"Fight Gone Bad!" Three rounds of: Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories) Each exercise is done for one minute. You go through all five exercises one right after another. There is a one minute rest in between rounds.  "Few things are more powerful than a positive push." - Unknown Tuesday, July 22. 2008
0630 & 1145 @ MACG-28 Pull Up Bars.
Front Squat 5-5-5-5-5 reps. Post loads to comments. Compare to 080626  “The greater difficulty, the more glory in surmounting it." - Epicurus Monday, July 21. 2008
0630 & 1145 @ MACG-28 Pull Up Bars
Complete twenty rounds for time of: 5 Pull-ups 10 Push-ups 15 Squats Post time to comments.  "It's what you learn after you know it all that counts." - John Wooden Friday, July 18. 2008
0630 & 1145 @ MACG-28 Pull Up Bars
Weighted pull-ups 1-1-1-1-1-1-1 reps Post loads and body weight to comments. "We are what we repeatedly do, excellence then is not an act, but a habit." - Aristotle Thursday, July 17. 2008
0630 & 1145 @ MACG-28 Pull Up Bars.
Hang squat clean 1-1-1-1-1-1-1 reps. Post loads to comments. Compare to 080410  "People are changed, not by coercion or intimidation, but by example." - John Maxwell Wednesday, July 16. 2008
0630 & 1145 @ MACG-28 Pull Up Bars
"Diane" 21-15-9 reps of: 225 pound Deadlift Handstand push-ups Post time to comments. Compare to 070610.  "Eagles don't flock, you have to find them one at a time." - Ross H. Perot Tuesday, July 15. 2008
0630 @ 1145 at MACG-28 Pull Up Bars
Bench Press 1-1-1-1-1-1-1 reps Post loads to comments.  “The more you sweat in peace, the less you bleed in war.” - Unknown Congratulations to our newly certified Level I instructors GySgt Alex Brinker, Nigel Keane and Josh Loch. The amount of knowledge you pass on to us is directly related to the gains we acheive both physically and mentally. Monday, July 14. 2008
0630 & 1145 @ MACG-28 Pull Up Bars
For Time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 Ring dips 20 Knees to elbows 30 Kettlebell swings, 2 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbells 25 Back extensions 30 Wall ball shots, 20 pound ball  "Leadership is getting people to help you when they are not obligated to do so." - Unknown Friday, July 11. 2008
0630 & 1145 @ MACG-28 Pull Up Bars
Back Squat 1-1-1-1-1-1-1 reps  "I have never seen a man who could do real work except under the stimulus of encouragement and enthusiasm, and the approval of the people for whom he is working." - Charles Schwab Be sure and wish Nigel Keane and GySgt Alex Brinker well as they depart today (Friday) for their Level I Certification training in Virginia Beach. When they return, they will help carry the load initially as assistant coaches and then take over sessions on their own. Majors Mac Ward, Dave Joseforsky, Vic Frausto, and SSgt Eldredge will be assistant coaches during the certification as well. All participants stay safe, we need you back! |
Favorite LinksRandom Photo Crossfit JournalCalendarArchivesQuicksearch |
