"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."Friday, August 29. 2008
0630, 1145, & 1630 @ 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. Compare to 080625.  Thruster - start w/ bar resting on shoulders, get elbows high (parallel to deck), front squat down, drive up through heels and drive elbows up at the bottom of the squat, as you finish the front squat transition to the push press and drive the bar overhead, get active shoulders at the top and finish with bar over the ears. Bring the bar down and go right into the next front squat. Thursday, August 28. 2008
0630, 1145, & 1630 @ MACG-28 Pull Up Bars
Deadlift 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 080528.  "If you're not making mistakes, you're not taking risks, and that means you're not going anywhere. The key is to make mistakes faster than the competition, so you have more changes to learn and win.” - John W. Holt Jr. Wednesday, August 27. 2008
0630, 1145, & 1630 @ MACG-28 Pull Up Bars
Five rounds for time of: 50 Squats 30 Pull-ups 15 Handstand push-ups Post time to comments.  "Although at the moment they may be equal in their lack of a real answer, the man who replies "I'll find out," is much more valuable to his employer, his neighbor, and to himself than the man who replies "l don't know." - Anonymous Tuesday, August 26. 2008
0630, 1145, & 1630 @ MACG-28 Pull Up Bars
Push Jerk 3-3-3-3-3-3-3 reps Compare to 080725. Post loads to comments.  Push Jerk - "Dip, Drive, Dip" - bar on shoulders, elbows forward of the bar, dip down with the knees first, keep shoulders back (shoulders should travel straight up and down on the dip) and weight on heels, dip should be about 3 inches, drive up with the hips (hips should fully open), bar travels straight up and overhead, maintain active shoulders and elbows locked out once bar is overhead, jump from starting position with feet under hips to feet under shoulders, land in a dip position with legs bent 2-3 inches, stand up after landing in the dip. Monday, August 25. 2008
0630, 1145, & 1630 @ MACG-28 Pull Up Bars
"Tabata Something Else" Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises. Post total reps from all 32 intervals to comments.  "All hard work brings a profit, but mere talk leads only to poverty." - Proverbs 14:23 Saturday, August 23. 2008
0800-1100 @ MACG-28 Pullup bars
Crossfit Basics 1. Air Squat 2. Front Squat 3. Overhead Squat 4. Shoulder Press 5. Push Press 6. Push Jerk 7. Deadlift 8. Sumo Deadlift High Pull 9. Clean Workout of the Day: "Fran" 21-15-9 reps Thruster Pullups Schedule: 0800-0815 Stretch 0815-0825 Group Demo (Air Squat/Front Squat/Overhead Squat) 0825-0850 Small Group Execution of Movements 0850-0900 Break 0900-0910 Group Demo (Shoulder Press/Push Press/Push Jerk) 0910-0935 Small Group Execution of Movements 0935-0945 Group Demo (Deadlift/SDHP/Clean) 0945-1010 Small Group Execution of Movements 1010-1100 Workout of the Day (WOD) - Fran  Crossfit is constantly varied, high intensity, and functional movement workouts intended to increase work capacity across broad time and modal domains. Friday, August 22. 2008
0630, 1145, & 1630 & MACG-28 Pull Up Bars
Shoulder Press 5-5-5-5-5 reps Post loads to comments. Compare to 080813  Shoulder Press - feet under hips, tight core, lock out knees, elbows in front of the bar, bar resting on shoulders, drive the bar straight up (move head out of way), bar ends up directly over the ears with locked out elbows and active shoulders. Do not lean back or round the bar around the chin. Thursday, August 21. 2008
0630, 1145, & 1630 @ MACG-28 Pull Up Bars
Front Squat 3-3-3-3-3-3-3 reps Post loads to comments. Compare to 080722  At the bottom of the front squat, drive up with the elbows to keep the bar on the front of the shoulder. This avoids the shoulders coming forward causing a chain reaction of the elbows dropping and coming forward on the toes. Wednesday, August 20. 2008
0630, 1145, & 1630 @ MACG-28 Pull Up Bars
"J.T." 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Post time to comments. Compare to 080623.  In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. "My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor Tuesday, August 19. 2008
0630, 1145, & 1630 @ MACG-28 Pull Up Bars
"Michael" Three rounds for time of: Run 800 meters 50 Back Extensions 50 Sit-ups Post time to comments. Compare to 080523.  "Leaders get out in front and stay there by raising the standards by which they judge themselves - and by which they are willing to be judged." - Fred Smith Monday, August 18. 2008
0630, 1145, & 1630 @ MACG-28 Pull Up Bars
"Murph" For time: 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it. Post time to comments.  "Ability is what you're capable of doing. Motivation determines what you do. Attitude determines how well you do it." - Lou Holtz Friday, August 15. 2008
0630, 1145, & 1630 @ MACG-28 Pull Up Bars
"Grace" 135 pound Clean and Jerk, 30 reps Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.   "Anybody with a little guts and the desire to apply himself can make it, he can make anything he wants to make of himself.” - Willie Shoemaker Thursday, August 14. 2008
0630, 1145, & 1630 @ MACG-28 Pull Up Bars
Run 5K Post times to comments. Compare to 080805 “Give yourself an even greater challenge than the one you are trying to master and you will develop the powers necessary to overcome the original difficulty.” - William Bennett Wednesday, August 13. 2008
0630, 1145, & 1630 @ MACG-28 Pull Up Bars
Shoulder press 1-1-1-1-1 reps Push press 3-3-3-3-3 reps Push Jerk 5-5-5-5-5 reps Post loads to comments.  “What counts is not necessarily the size of the dog in the fight; it's the size of the fight in the dog” - General Dwight David Eisenhower Tuesday, August 12. 2008
0630, 1145, & 1630 @ MACG-28 Pull Up Bars
Back Squat 1-1-1-1-1-1-1 reps. Post loads to comments. Compare to 080321.  "Do not go where the path may lead, go instead where there is no path and leave a trail." - Ralph Waldo Emerson |
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