"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."Saturday, October 31. 2009
REST DAY
 2ndLt King set the affiliate CrossFit Total record on 27 Oct 09 - 1095 lbs! Friday, October 30. 2009
0600 & 1145 @ Pelican Point Marina pull up bars
Active Stretch Warm Up 10 Overhead Squats, 65 lbs 10 Handstand Pushups 25 Double Unders WOD 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. Compare to 090701  Shoulder Press - Drive Push Press - Dip, Drive Push Jerk - Dip, Drive, and Redip Thursday, October 29. 2009
0600 & 1145 @ Pelican Point Marina pull up bars
Active Stretch Warm Up 25 Double Unders 10 Pullups 15 Kettlebell Swings, 24Kg WOD "Helen" Three rounds for time: Run 400 meters 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing) 12 Pull-ups Post time to comments. Compare to 090824  "Unsound mechanics at submaximal loads = injuries." - Coach Greg Glassman Wednesday, October 28. 2009
0600 @ Pelican Point Marina pull up bars - See below for directions.
Active Stretch Warm Up Burgener Warmup X 2 Ring Dips X 10 65# Squat Cleans X 10 WOD "Elizabeth" 21-15-9 reps of: Clean 135 pounds Ring dips Post time to comments. Compare to 090506  Directions to Pelican Point Marina - Take Roosevelt Rd towards Officer Housing/Golf Course. Approximately 3/4 mile after Access Rd, (stoplight) turn Left onto Monroe Drive. The big give away here is the sign that reads, "Pelican Point Marina." Follow that road all the way to the water and the pull up bars are on the left. If you pass the road to the golf course, Jackson Dr, you missed the turn. Tuesday, October 27. 2009
0600 @ Hancock Gym
WOD locations and available sessions will vary, please be flexible. Active Stretch Warm Up Warmup sets of 2 X 5, 4, 3, 2, to 1 RM of each lift of the Crossift Total WOD "CrossFit Total" Back squat, 1 rep Shoulder Press, 1 rep Deadlift, 1 rep Post total to comments. Compare to 090814  “The art of war teaches us to rely not on the likelihood of the enemy's not coming, but on our own readiness to receive him; not on the chance of his not attacking, but rather on the fact that we have made our position unassailable.” - Sun Tzu Monday, October 26. 2009
Individual effort on today's WOD. Tomorrow's WOD, "CrossFit Total" can be completed at the Devil Dog or Hancock Gym. Keep checking back for updates.
Active Stretch Warmup 400 M jog Pull ups - Max set 20 Walking Lunges, alternating steps WOD Four rounds for time. Run 400 M Rest 2 mins Post time to comments.  “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 Friday, October 23. 2009
Workouts should be completed on an individual effort until a new location becomes available for group sessions. Please be patient and keep checking back with us for updates while we search. Crossfit Cherry Point
Active Stretch Warm Up Wind Sprints - 20 yds X 5 Pull Ups X 10 Sit Ups X 30 WOD Run 5 K Post time to comments. Compare to 090917  “Nobody can go back and start a new beginning, but anyone can start today and make a new ending.” - Maria Robinson Thursday, October 22. 2009
NO GROUP SESSIONS TODAY
Active Stretch Warm Up 20 Lunges 10 Pullups 20 Back Extensions (Supermans) WOD Ten rounds for time of: 12 Burpees 12 Pull-ups Post time to comments. 
Wednesday, October 21. 2009
0600, 1145, & 1630 @ MACG-28 Pull Up Bars
Active Stretch Warm Up Burgener Warmup x 2 65 lb Hang Power Clean 10 reps 65 lb Sumo Deadlift High Pull 10 reps WOD Complete as many rounds as possible 20 minutes of: 95 pound Thruster, 5 reps 95 pound Hang Powercleans, 7 reps 95 pound Sumo Deadlift High-pull, 10 reps Post rounds completed to comments.  "Now if you are going to win any battle you have to do one thing. You have to make the mind run the body. Never let the body tell the mind what to do. The body will always give up. It is always tired in the morning, noon, and night. But the body is never tired if the mind is not tired." - George S. Patton, U.S. Army General, 1912 Olympian Tuesday, October 20. 2009
0600 & 1145 @ MACG -28 Pull Up Bars
NO 1630 WORKOUT Active Stretch Warm Up 400 M run 12 Ring Dips 12 Thrusters - 65# WOD "Filithy Fifty ! ! !" For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments. Compare to 090921  “No power in society, no hardship in your condition can depress you, keep you down, in knowledge, power, virtue, influence, but by your own consent.” - William Ellery Channing Monday, October 19. 2009
0600, 1145 & 1630 @ MACG-28 Pull Up Bars
Active Stretch Warmup 15 Kettlebell Swings, 24 kg 10 Pullups 20 Wall Balls, 20 lb WOD - "Cindy" Complete as many rounds in 20 minutes as you can of: 5 Pull-ups 10 Push-ups 15 Squats Post time to comments. Compare to 090515  “Decisiveness is a characteristic of high-performing men and women. Almost any decision is better than no decision at all.” - Brian Tracy Saturday, October 17. 2009
REST DAY
 "Don't paint a dirty car." - Coach Greg Glassman (on hiding poor form with more weight and/or speed) Friday, October 16. 2009
0600, 1145 @ MACG -28 Pull Up Bars
NO 1630 WORKOUT Active Stretch Warm Up Burgener Warm Up X 2 24" Box Jumps X 20 65# Overhead Squats X 10 WOD Snatch 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 090624  “I am tomorrow, or some future day, what I establish today. I am today what I established yesterday or some previous day.” - James Joyce Thursday, October 15. 2009
0600, 1145, 1630 @ MACG -28 Pull Up Bars
Active Stretch Warm Up Burgener Warmup X 2 95# Front Squat X 10 115 # Squat Clean X 5 WOD For time: 135 lb Squat clean, 10 reps 50 Sit-ups 135 lb Squat clean, 8 reps 40 Sit-ups 135 lb Squat clean, 6 reps 30 Sit-ups 135 lb Squat clean, 4 reps 20 Sit-ups 135 lb Squat clean, 2 reps 10 Sit-ups Post time to comments. Compare to 090602  “Endurance is patience concentrated.” - Thomas Carlyle Wednesday, October 14. 2009
0600, 1145, 1630 @ MACG-28 Pull Up Bars
1145 and 1630 CANCELLED DUE TO WEATHER Active Stretch Warm Up Pull Ups, Dead Hang, X 10 Ring Dips X 10 Deadlift 5 X 2, 4, 3, 2 WOD Deadlift 3-3-3-3-3 reps Post loads to comments. Compare to 090904  Deadlift Do's - Stance is at hip width, weight in the heels. Grip (alternate or regular) doesn't interfere with the kness. Lower back is arched, shoulders pinned back and slightly in front of the bar. Stand with the weight, pressing the hips and knees back as the chest rises. Bar maintains contact with the legs and rise to full extension. Deadlift Dont's - Losing the lumbar curve. Bar travels around the knees and loses contact with the legs. Allowing the hips to rise without the chest. |
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