Balance, Flexibility, and Core Strength Workshop with Gillian Mounsey - Part I



Gillian is an accomplished athlete who has been training in gymnastics for 25 years. She has a degree in Physical Education and a graduate level degree in Exercise Science and Cardiac Rehabilitation. Additionally, she has been a personal trainer for 13 years and holds multiple certifications. Gillian is an avid Crossfitter who took 3rd Place in the 2008 Crossfit games.

Gillian has generously volunteered her time to come train with the Marines and members of Crossfit Cherry Point and hold a multi part workshop to allow increased performance during Crossfit workouts as well as injury prevention.

Wear workout attire. The workshop will be given during normal class hours of 0630, 0900, 1145, and 1630.

The workshop will be held indoors. Directions are as follows:

From the main gate, go down about 3-4 miles. You will pass MASS-1 on the left and 2nd LAAD Bn on the right and then a treatment facility on the right. There is a small access road after the treatment facility. Take a right at this road (there is a small sign that says "Skeet Range"). The building is down on the left hand side.

"Lynne"

Five rounds for max reps of:
Body weight bench press
Pull-ups

Post reps for both exercises in all rounds.

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"Be strong in body, clean in mind, lofty in ideals." - James Naismith

"Michael"

Three rounds for time of:

Run 800 meters
50 Back Extensions
50 Sit-ups

Post time to comments.

Compare to 081027.



“Spirit has fifty times the strength and staying-power of brawn and muscle” - Mark Twain

"Fran"

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

Post time to comments.

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"We shall fight on the beaches. We shall fight on the landing grounds. We shall fight in the fields, and in the streets, we shall fight in the hills. We shall never surrender!" - Winston Churchill

Complete as many rounds as you can in twenty minutes of:

5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge

Post rounds completed to comments.



"There is strength in numbers and those numbers come in pounds." — Mike Berry

Row 1000 meters
25 Double-unders
Row 750 meters
50 Double-unders
Row 500 meters
100 Double-unders

Post time to comments.



“To dream anything that you want to dream. That's the beauty of the human mind. To do anything that you want to do. That is the strength of the human will. To trust yourself to test your limits. That is the courage to succeed.” - Bernard Edmonds

NO 1630 WORKOUT TODAY.

"Isabel"

For time:

Snatch: 135 pounds, 30 reps

Use 95 pounds, 65 pounds or PVC as needed. Post time and load to comments.



We will start with the Burgener warmup and then do the four transfer skills (overhead squat, pressing snatch balance, heaving snatch balance, and snatch balance).

Five rounds for time of:

50 Squats
100 Rope jumps

Post time to comments.



Full range of motion on the squat: hips drop below the knee caps, hips fully extend at the top.

For planning purposes, the Friday 1630 session is going to be cancelled. Plan to attend the 0630 or 1145 workout on Friday.

BRING YOUR FLAK JACKET IF YOU HAVE ONE.

Weighted pull-ups 1-1-1-1-1-1-1 reps

Post loads and body weight to comments.

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Put dumbells behind you between the calves or use belt around the waist hanging kettlebell(s) or weight plates from the belt.

"J.T."

21-15-9 reps of:

Handstand push-ups
Ring dips
Push-ups

Post time to comments.

Compare to 080820.



Control your body when coming out of the handstand pushup. Bring one leg down and then the other leg. Do not flail to the ground.

For time:

Run 400 meters
75 pound Powerclean, 50 reps
40 L Pull-ups

Run 400 meters
75 pound Powerclean, 40 reps
30 L Pull-ups

Run 400 meters
75 pound Powerclean, 30 reps
20 L Pull-ups

Run 400 meters

Post time to comments.



Powerclean is from the ground to the shoulders. The front squat is not required on the powerclean. Remember triple extension on the powerclean (shrug, hips open, up on toes).

Back Squat 3-3-3-3-3 reps

Post loads to comments.

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"He that is good for making excuses is seldom good for anything else." - Benjamin Franklin

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

For time:

Run 400 meters
60 Wall-ball shots, 20 pound ball
30 Handstand push-ups

Run 400 meters
40 Wall-ball shots, 20 pound ball
20 Handstand push-ups

Run 400 meters
30 Wall-ball shots, 20 pound ball
15 Handstand push-ups

Run 400 meters

Post time to comments.



“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

0630, 1145, & 1630 @ MACG-28 Pull Up Bars

Three rounds for time of:

35 Double-unders
95 pound Thrusters, 25 reps
15 Pull-ups

Post time to comments.



"The most important quality in a leader is that of being acknowledged as such. All leaders whose fitness is questioned are clearly lacking in force.” - Andre Maurois

0630, 1145, @ 1630 @ MACG-28 Pull Up Bars

Deadlift 1-1-1-1-1-1-1 reps

Post loads to comments.

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"Motivation is a fire from within. If someone else tries to light that fire under you, chances are it will burn very briefly." - Stephen R. Covey