Entries by DeBo - Crossfit Cherry Point

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

Friday, December 23. 2011

0600 and 1145 Classes @ Bldg 1782

Warm Up
At the discretion of the coach.

WOD

3 Rounds:
20 Wall Balls @ 20/14
50 Double Unders

"It is the nature of the wise to resist pleasures, but the foolish to be a slave to them."
- Epictetus

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

Thursday, December 22. 2011

0600, 1145, and 1630 Classes @ Bldg 1782

Warm Up
At the discretion of the coach.

WOD

30 Burpee Clean and Jerks

Learn.

"The Newbie's Guide to CrossFit"

"Be content to act, and leave the talking to others."
- Baltasar Gracian

Posted by DeBo at 01:00 | Comments (12) | Trackbacks (0)

Wednesday, December 21. 2011

0600, 1145, and 1630 Classes @ Bldg 1782

Warm Up
At the discretion of the coach.

WOD

5-5-3-3-1-1
Back Squat

Then
50 Double-unders
40 Hip Extensions
30 Double-unders
20 GHD Sit-ups
10 Double-unders

Learn.

"When love and skill work together, expect a masterpiece."
- John Ruskin

Posted by DeBo at 01:00 | Comments (5) | Trackbacks (0)

Tuesday, December 20. 2011

0600, 1145, and 1630 Classes @ Bldg 1782

Warm Up
At the discretion of the coach.
Hips and shoulder mobility. Learn how to HERE

WOD

5 Rounds
1 Rope Climb
5 Handstand Push-ups
10 Pistols (alternating legs)
15 Pull-ups

Learn.

"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude."
- Thomas Jefferson

Posted by DeBo at 01:00 | Comments (2) | Trackbacks (0)

Monday, December 19. 2011

0600, 1145, and 1630 Classes @ Bldg 1782

Warm Up
At the discretion of the coach.
Hips and shoulder mobility. Learn how to HERE

WOD
400 Meter run
50 Pushups
400 Meter run
40 Pushups
400 Meter run
30 Pushups
400 Meter run
20 Pushups
400 Meter run
10 Pushups

What is your goal?

"Without rest, a man cannot work; without work, the rest does not give you any benefit."
- Abkhasian Proverb

Posted by DeBo at 01:00 | Comments (14) | Trackbacks (0)

Thursday, December 8. 2011

0600,1145 and 1630 classes @ bldg 1782

Warm Up

400m Run
5 Minutes of Planks
20 Wall Balls (20/14)
5 Muscle Ups

WOD

“DeBo’s B-Day WOD”

28 Burpee Jumps/Air Squats

From the standing position perform a burpee. On the jump for the burpee you will tap a ring placed approximately 24 inches above your highest reach while standing. Then, perform one air squat also resulting in a ring tap on the ascent. Repeat 28 times.

Happy Birthday to CFCP Coach and Athlete DeBo!

Posted by DeBo at 01:00 | Comments (6) | Trackbacks (0)

Friday, November 11. 2011

0600,1145, and 1630 Class @ Bldg 1782

Warm Up

WOD

4 Rds for time of:
400m Run
50 Double-unders

Check out our Facebook page. HERE

"There is nothing impossible to him who will try."
-Alexander the Great

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Thursday, November 10. 2011

0600, 1145, and 1630 Classes @ Bldg 1782

Warm Up
At the discretion of the coach.

WOD
USMC B-Day WOD
2 Man Team - Chipper
1775m Row
11 Over the box Jumps (24/20)
10 Rope Climbs
17 Partner Sit-up w/Medball
75 Wall Ball Shots (20/14)
11 Burpee jump through tire
10 Tire Flips
Partition work as needed.

The 236th Marine Corps Birthday Message - HERE

"A Marine is a Marine. I set that policy two weeks ago - there's no such thing as a former Marine. You're a Marine, just in a different uniform and you're in a different phase of your life. But you'll always be a Marine because you went to Parris Island, San Diego or the hills of Quantico. There's no such thing as a former Marine."
- General James F. Amos, 35th Commandant of the Marine Corps

Posted by DeBo at 01:00 | Comments (3) | Trackbacks (0)

Wednesday, November 9. 2011

0600, 1145, and 1630 Classes @ Bldg 1782

Warm Up
400m Run
400m Row
25 Push-Ups (Fix your push up HERE)

WOD
5 Rounds for time:
8 Snatches (125/95)
10 C2B Pull-up's
10 HSPU's

Go HERE to explore CrossFit's Interactive Affiliate finder.

NY Times post on how to teach yourself to run again - HERE

"What counts in sports is not the victory, but the magnificence of the struggle."
- Joe Paterno

Posted by DeBo at 01:00 | Comments (5) | Trackbacks (0)

Tuesday, November 8. 2011

0600, 1145, and 1630 Classes @ Bldg 1782

Warm Up
4 - L-Sits (5 Second Holds)
10 - 2-fer-1 Wallball
10 (each side) - Walking Lunges with 95lb Barbell overhead.

WOD
Overhead Squat
3-3-2-2-1

Mark Rippetoe on OHS - HERE

"Nothing can stop the man with the right mental attitude from achieving his goal; nothing on earth can help the man with the wrong mental attitude."
- Thomas Jefferson

Posted by DeBo at 01:00 | Comments (4) | Trackbacks (0)

Monday, November 7. 2011

0600, 1145, and 1630 Classes @ Bldg 1782

Warm Up
5 Full Skin the Cats
20 Burpees - Do not stop.
3 Wall Walks
2 Free Standing Hand Stand Holds (Use a partner)

WOD
Markum's B-day WOD
31 Minute AMRAP:
11 Power Snatch (115/85)
7 Muscle Up's
19 KB Swings (2/1.5)
80 DU's

This is Markum King during the 2010 Affiliate competition in Jacksonville Florida doing work!

You must fully extend your hamstrings during the snatch to fully optimize your explosiveness - Educate yourself HERE

"Try not to become a man of success but a man of value."
- Albert Einstein

Posted by DeBo at 01:00 | Comments (19) | Trackbacks (0)

Thursday, September 15. 2011

0600, 1145, and 1630 Classes @ Bldg 1782

CFCP Shirts! $20 - buy a T-Shirt!...

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Warm Up

6 Minutes of Planks (3 Minutes Front, 1 minute on each side)
10 Push Jerks @ 95/65 (Focus on EXPLOSIVENESS)
10 Pistols (5 Each Leg)

WOD

15-12- 9 Reps of:

Thrusters, 135 lbs
Pull-ups, 45 lbs

Post loads to comments

Flexibility Explained

"You can dream but you can never go back the way you came." - Jackson Browne

Posted by DeBo at 01:00 | Comments (5) | Trackbacks (0)

Wednesday, September 14. 2011

0600, 1145, and 1630 Classes @ Bldg 1782

CFCP Shirts! $20 - buy a T-Shirt!...

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Warm Up

5 Minutes of Planks (3 Minutes Front, 1 minute on each side)
20 Walking Lunges with 95lbs overhead.
20 Meters Bear Crawl

WOD

Press 5-5-5-5-5
Push Press 3-3-3-3-3
Push Jerk 1-1-1-1-1

Post loads to comments

Determine never to be idle. No person will have occasion to complain of the want of time who never loses any. It is wonderful how much may be done if we are always doing.
- Thomas Jefferson

Posted by DeBo at 01:00 | Comments (10) | Trackbacks (0)

Tuesday, September 13. 2011

0600, 1145, and 1630 Classes @ Bldg 1782

CFCP Shirts! $20 - buy a T-Shirt!...

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Warm Up

5 Minutes of Planks (3 Minutes Front, 1 minute on each side)
50 Double Under Attempts
5 Wall Walks

WOD

"The Seven"

7 Rds for time of:
7 HSPUs
7 Thrusters (135/115 lbs)
7 Knees to elbows
7 Deadlifts (185/135 lbs)
7 Burpees
7 Kettlebell swings (2/1.5 pood)
7 Pull-ups

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This was last Monday's Labor Day Beach WOD crew!

Go as far as you can see; when you get there, you'll be able to see farther.
- J. P. Morgan

Posted by DeBo at 01:00 | Comments (11) | Trackbacks (0)

Monday, September 12. 2011

0600, 1145, and 1630 Classes @ Bldg 1782

CFCP Shirts! $20 - buy a T-Shirt!...

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Warm Up

5 Minutes of Planks
2 Minutes of Double Unders
10 GHD Sit-Ups (Stretch with good form)

WOD

"Helton"

3 Rds for time of:
Run 800 meters
30 Medball cleans
30 Burpees

Post time to comments

U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle. Helton is survived by his mother, Jiffy Helton.

Posted by DeBo at 01:00 | Comments (6) | Trackbacks (0)

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