"Diane"

21-15-9 reps of:

225 pound Deadlift
Handstand push-ups

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"Inward calm cannot be maintained unless physical strength is constantly and intelligently replenished.” - Buddah

Happy Halloween !!!!!

0630 and 1145 MACG-28 Pull Up Bars

No 1630 Workout due to trick or treaters !

Back Squat 5-5-5-5-5

2 sets x 5 reps (bar)
3 intermediate sets x 5 reps
5 sets x 5 reps (work sets)

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“If a man harbors any sort of fear, it percolates through all his thinking, damages his personality, makes him landlord to a ghost.” - Lloyd C. Douglas

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.

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Deadlift
Light Warmup Set
3 intermediate warmup sets
1 work set of 5 reps



"Only one who devotes himself to a cause with his whole strength and soul can be a true master. For this reason mastery demands all of a person.” - Albert Einstein

0630, 1145, and 1630 at MACG-28 Pull Up Bars

For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters

Push-ups are honest push-ups - the chest and abs hit the ground at the same time. RX'd handstand push-ups are a full range of motion with the nose touching the floor.

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“A man can be as great as he wants to be. If you believe in yourself and have the courage, the determination, the dedication, the competitive drive and if you are willing to sacrifice the little things in life and pay the price for the things that are worthwhile, it can be done.” - Vince Lombardi

Power Clean

2 sets x 3 (warmup)
3 sets x 3 (intermediate warmup)
3 sets x 3 (work sets)

Power clean is from the ground to the shoulders. There is no front squat.



Congratulations to the following Crossfit Cherry Point athletes that completed the Barbell Certification on 25-26 Oct 08: Maj Ward, Maj Siary, Maj Joseforsky, GySgt Skelton, Capt St. Croix, SSgt Eldredge, Nigel Keane, and Jeanne Goodes.

The latest instructor added to the Crossfit Cherry Point team is Jeanne Goodes. She will be offering a 0900 Crossfit class on Monday, Wednesday, and Friday starting on 3 Nov.

"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 lowest rep count for each exercise and overall total score (add all four lowest scores from each exercise).

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Make sure to continue to track your own progress on all the various workouts. One way is to post on the Comments under the WOD or keep your own logbook.

"Lynne"

Five rounds for max reps of:

Body weight bench press
Pull-ups

There is no time element to this workout (just keep it within reason since we only have one hour for the workout).

Post reps for both exercises in all rounds.



Bench Press: Keep the feet planted on the ground, keep the butt on the bench (do not arch the back, keep a natural arch), bar touches the chest at the bottom (do not bounce), lock out elbows at the top.

21, 15, and 9 rep rounds for time of:

95 pound Squat clean
L Pull-ups
95 pound Thruster
Handstand Push-ups

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Congratulations to all on the many PRs set during Crossfit Total on Tuesday!

"CrossFit Total"

Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep

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Warmup on each exercise and then go after your top weight. You get two chances at your top weight for each exercise.

Run 5K

Post times to Comments.

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"A healthy attitude is contagious but don't wait to catch it from others. Be a carrier." - Anonymous

"Fran"

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

Post time to comments.

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The thruster is a front squat into a push press. Ensure to keep your elbows up during the front squat and get your hips all the way open on the push press to help generate power.

"Cindy"

5 Pullups
10 Pushups
15 Squats

As many rounds as possible in 20 minutes.

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“Enthusiasm is excitement with inspiration, motivation, and a pinch of creativity.” - Anonymous

Run 10 K

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"He who is not courageous enough to take risks will accomplish nothing in life." - Muhammad Ali

"Helen"

Three rounds for time:

Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

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"Courage is the first of human qualities, because it is the quality which guarantees all others." - Winston Churchill