Crossfit Cherry Point - Crossfit Cherry Point

"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."

Crossfit Basic Barbell Certification
October 25-26, 2008

Spend two full days with CrossFit Coach Mark Rippetoe and Lon Kilgore, Ph.D. learning, studying, and practicing the deadlift, back squat, press, bench press, and power clean. You will learn not only how do the lifts properly but how to recognize and correct technique errors and teach others. These lifts are indispensable to CrossFit training, and expert coaching is a powerful advantage.

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.

Tuesday, July 1. 2008

1145 @ MACG-28 Pullup Bars
NO 0630 WORKOUT

30 muscle ups for time

Post time to comments.

If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

For a nutrition program go to www.zonediet.com. If you think that you are going to gain weight from doing Crossfit, you most likely have bad eating habits. Nutrition is 50% of your weight gain/loss. The other 50% is coming out to the Crossfit workouts 4-5 times a week and putting forth 110%.

Posted by Dave at 01:00 | Comments (7) | Trackbacks (0)

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WOD 5:46 (Variation from the knees instead of the dead-hang) Failed from the dead-hang position.

#1 LtCol Weaver on 2008-07-01 05:49 (Reply)

Till we meet again muscle ups....

#2 Chad Gardner on 2008-07-01 12:10 (Reply)

Completed 20 muscle ups. I watched Josh Loche and Maj Frausto's form and how easy they were doing them. After learning from them, I got the movement down with the legs, getting the head through, and getting in the dip position. I had trouble getting the wrists in the right position on the rings when coming out of the false grip. My wrists were bent rather than locked out. I now feel comfortable with doing a muscle up. I will complete this workout next time.

#3 Major Joseforsky on 2008-07-01 12:29 (Reply)

Coaches comments:

Great gymnastics workout today. These are the muscles that you worked: triceps, shoulders (deltoids), lats, biceps, forearms, and abs. The muscle up is a tough exercise so if you just did the muscle up progressions do not get discouraged. It takes 2-3 months to get good at the muscle up. We will have rings soon so we can include them in the warmups and work on them more often.

Progression: Pull hard through the sternum area keeping the rings tight against the body, pull the head and shoulders through the rings to get into the dip position, hands will come out of the false grip and turn while getting into the dip position, wrists should should locked with rings in the palm of the hand, once in the dip position keep the rings next to the hips and press out of the dip position, lock out the elbows at the top.

#4 Major Joseforsky on 2008-07-01 12:36 (Reply)

Performed the WOD with muscle up progressions. However, I did get my FIRST kipping muscle up today. I'm looking forward to more ring work!!!

#5 Nigel Keane on 2008-07-01 13:05 (Reply)

Muscle up what? I need to work on the form. long way to go. Josh was pure motivation. I think I am buying the rings. I will do these!

#6 GySgt Omanovic on 2008-07-01 13:18 (Reply)

Im with Gy O! I will be able to do these!!!

#7 Lt Brittingham on 2008-07-01 13:52 (Reply)

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