0800 @ MACG-28 Pullup bars

"Crossfit Total"

Back Squat - 1 rep max
Shoulder Press - 1 rep max
Deadlift - 1 rep max

Post weights to Comments.



"The person who gets the farthest is generally the one who is willing to do and dare. The sure-thing boat never gets far from shore." – Dale Carnegie

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

"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 total reps from all 32 intervals to comments.



"All hard work brings a profit, but mere talk leads only to poverty." - Proverbs 14:23

0800-1100 @ MACG-28 Pullup bars

Crossfit Basics

1. Air Squat
2. Front Squat
3. Overhead Squat
4. Shoulder Press
5. Push Press
6. Push Jerk
7. Deadlift
8. Sumo Deadlift High Pull
9. Clean

Workout of the Day: "Fran"
21-15-9 reps
Thruster
Pullups

Schedule:
0800-0815 Stretch
0815-0825 Group Demo (Air Squat/Front Squat/Overhead Squat)
0825-0850 Small Group Execution of Movements
0850-0900 Break
0900-0910 Group Demo (Shoulder Press/Push Press/Push Jerk)
0910-0935 Small Group Execution of Movements
0935-0945 Group Demo (Deadlift/SDHP/Clean)
0945-1010 Small Group Execution of Movements
1010-1100 Workout of the Day (WOD) - Fran



Crossfit is constantly varied, high intensity, and functional movement workouts intended to increase work capacity across broad time and modal domains.

DAY OFF

Next Workout will be Monday, 7 July @ 0630 (MACG-28 Pullup Bars), no 1145 workout


All of the above athletes set personal bests during the Crossfit Total workout on Thursday afternoon.

Independence Day commonly known as the Fourth of July is a federal holiday commemorating the adoption of the Declaration of Independence on July 4, 1776, declaring independence from the Kingdom of Great Britain.

0630 & 1145 @ MACG-28 Pullup Bars

"CrossFit Total"

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

Post total to comments. Compare to 080601.



Mental and Physical Preparedness. World-class trainees are prepared at every session. They understand that early is “on-time.” They are enthusiastic about the opportunity at hand, regardless of how they “feel.” They recognize rest and nutrition not as distractions, but rather complementary building blocks of elite human performance. - Drew Thompson www.crossfitquantico.com

0630 & 1145 @ MACG-28 Pullup Bars

"Annie"

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Post time to comments.



Topic: Should I be running extra before/after Crossfit workouts. The best answer for this is that you do not need to run anymore than is prescribed in the Crossfit program. Your cardiovascular/respiratory endurance improvement does not need to come from putting 3-5 miles on your legs everyday. The intensity from the Crossfit workouts will give you the cardio endurance that is needed. Your run times will actually improve by following the Crossfit programming.

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%.

0630 & 1145 @ MACG-28 Pull Up Bars

Front Squat 1-1-1-1-1-1-1 reps

Post weights to comments.



There are a number of characteristics common to world-class trainees. Specifically, these characteristics include, but are not limited to: Desire, Willingness to Listen, Dedication to Fundamentals, Mental and Physical Preparedness, Ability to Train Alone, and Behavior under Duress. - Drew Thompson

0630 and 1145 @ MACG-28 Pullup Bars

"Lynne"

Five rounds:
Max body weight bench press
Max pullups


Major Alex Miller has been a great addition to the Crossfit family.

"There's always a way. You just have to find it." - Paul Briganti

Lifting and pulling to exhaustion requires a special type of individual. Congratulations to the below athletes on completing today's workout of the day.

SSgt Garrison 185 lbs (lowest bench press)/82 total points
GySgt Brinker 185 lbs/107 points
Maj Miller 115 lbs/51 points
Major Joseforsky 200 lbs/120 points
Major Lindstrom 175 lbs/108 points
1stLt Dequenne 195 lbs/96 points
1stLt Brittingham 75 lbs/91 points
Major Kampen 185 lbs/77 points
LtCol Weaver 170 lbs/80 points
Cpl Reed 135 lbs/89 points
2ndLt Rosa 135 lbs/53 points
Major Davis 205 lbs/110 points
Nigel Keane 185 lbs/101 points
Chad Gardner 175 lbs/108 points
GySgt Skelton 190 lbs/83 points

0630 and 1145 @ MACG-28 Pullup Bars

4 Rounds for time:
20 Pullups
20 Dips
50 Air Squats


Major Lindstrom has been routinely coming out for the last two weeks.

To be early, is to be on time. To be on time, is to be late. To be late, is to be forgotten. Please show up at the start times for the workouts so you can get the proper technique for the day.

Great effort this morning. Maj Davis led the charge rocking a 20lb weighted vest for all four rounds. Intensity is key to our regimine. Our prescription is "Constantly varied functional movements executed at high intensity." Solid work.

Maj Davis 18:00
Cpl Cruz 20:43
Maj Joseforsky 17:28
1stLt Duquenne 20:35
Maj Miller 23:28
2ndLt Brittingham 21:05
Nigel Keane 16:19
LtCol Fennell 16:24
LtCol Weaver 17:03
LCpl Williams 22:45
Cpl Reed 21:40
Capt Patillo 17:25

0630 and 1145 @ MACG-28 HQ Bldg (4401)

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.


LtCol Weaver has been doing Crossfit routinely since March 2008.

"Barbell exercises that demand strength, balance, power, coordination, and mental focus produce a type of stress—and therefore a type of adaptation—that is superior to either low-intensity floor exercise or isolation-type machine exercise." - Mark Rippetoe

Great work this morning, with Maj Joseforksy setting a PR of 15 rounds + 9 Pull Ups. Strong work Dave.

LtCol Walsh 8 Rds + 8 pull ups
Maj Miller 5 Rds (Medically disqualified for bleeding all over the pull up bars)
2ndLt Brittingham 9 Rounds + 9 pull ups (Subbed Jumping Pull ups in later rounds)
Maj Lindstrom 11 Rounds + 9 Pull ups

Morning ended with team races of tire flips. Great job by all.

Phenomenal intensity and sheer desire today from all athletes :
Congratulations to GySgt Brinker (14 +6) - improved from 11 on 31 Mar
Major Davis 14 +14 - Leader of the afternoon group
SSgt Weinmann 7 +5
1stLt Dequenne 10 +8
Cpl Reed 11 +9
LCpl Williams 14 +8 (Jumping pullups except for first two rounds)
Dan Padgett 8 + 8
GySgt Skelton 14 +9
LtCol Weaver 11 +5
Nigel Keane 14 +8
Col Gill 11 +2

1100 @ Crossfit Wilmington

Crossfit Challenge

Crossfit Total
Overhead Squat, 1 rep max
Shoulder Press, 1 rep max
Deadlift, 1 rep max

1/4 Gone Bad
Five rounds:
Thruster, 15 sec (135 lbs)
45 sec rest
Weighted Pullups, 15 sec (50 lbs)
45 sec rest
Burpees, 15 sec

Obstacle Course
800 meter run
4 reps of tire flips
80 lb bag carry over hurdles, over platform, feet through tires
50 sledge hammers
20 lb lunges (100 feet)
Kettlebells and dumbells over hurdle
2 rope climbs
800 meter run



Participants:
Nigel Keane
195 lbs - Overhead Squat, 155 lbs - Shoulder Press, 425 lbs - Deadlift
67 points - 1/4 Gone Bad
12:16 - Obstacle Course
Chad Gardner
65 lbs, 115 lbs, 365 lbs
74 points (95 lb Thruster)
12:15
Major Dave Joseforsky
155 lbs, 135 lbs, 365 lbs
83 points
10:32

One grueling day!

0630 @ MACG-28 Pullup Bars
1145 @ MACG-28 Pullup Bars

15-12-9
155# Hang Power Clean
Muscle Ups

We will replace the muscle ups with pullups and dips since we do not have the needed ring equipment yet.


Major Davis after getting a dose of Crossfit. He has routinely been attending Crossfit workouts five days a week since 2 April. Keep up the good work Warrior!

One of the pillars behind Crossfit is constantly varied workouts. "Variance is failing at margins of experience, random, and not developing adaptation to workouts." Coach Greg Glassman

High intensity workout this morning by the athletes.
GySgt Brinker 7:55 (95 pounds)
Major Lindstrom 9:42 (85 pounds)
Major Joseforsky 9:48 (as prescribed)

Crossfitters everywhere this afternoon. Welcome to Cpl Underwood, yes he chucked at the end of the workout!
Cpl Underwood 8:02 (45 lbs)
Cpl Reed 12:55 (95 lbs)
1stLt Dequenne 9:02 (65 lbs)
Shuja Hussain 9:45 (65 lbs)
2ndLt Brittingham 10:15 (65 lbs)
Nigel Keane 9:53 (115 lbs)
Cpl Adams 12:45 (115 lbs)
Major Davis 5:48 (95 lbs)
GySgt Bauer 11:55 (135 lbs)
LtCol Weaver 9:58 (95 lbs)
Major Kampen 8:58 (95 lbs)
SSgt Warren 10:35 (135 lbs)

1145 @ MACG-28 HQ Pullup Bars

50-40-30-20-10

Double Unders w/ropes (some will have to do without ropes)
Situps
Back Extensions off Bench

Since we do not have enough jump ropes or GHD equipment, we will do double unders without ropes and the back extensions will be done off the red benches.



"Exceptional trainees embrace fundamentals. They build on a solid foundation, performing common movements uncommonly well (as Coach Glassman puts it). Great trainees improve with regular, deliberate practice. Pre-workout time is maximized and used as an opportunity to sharpen basic skills." - Major Andrew Thompson, level 3 instructor at Crossfit Quantico

Welcome to Dan Padgett and Shuja Hussain, great effort by both of you today! Some high intensity work today by all the athletes. Your gains will be seen over time.

GySgt Brinker 14:16
LtCol Weaver 17:50 (as prescribed double unders)
Major Kampen 13:38
GySgt Bauer 12:12
SSgt Warren 12:44
Major Davis 13:28
Nigel Keane 12:07
Dan Padgett 16:25
Shuja Hussain 21:25
Major Joseforsky 15:00

1145 @ Bldg 4401 (MACG-28) Pullup Bars

10 K run (6.2 miles)

We will do a staggered start based off each individual's PFT 3-mile run time.


Chad after Fight Gone Bad on Tuesday.

Nutrition is a key component of Crossfit. Eat meats and vegetables, nuts and seeds, some fruit, low starches, and low sugars. You will be amazed at the results if you eat well and routinely come out for the Crossfit workouts.

Results from the athletes that participated in the long trek around the base:
SSgt Weinmann 55:40
GySgt Brinker 57:55
Chad Gardner 46:38
Nigel Keane 46:23
Major Joseforsky 48:44
Colonel Gill 1:03:30