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).

Compare to 080825.



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

Post time to comments.



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

Compare to 080901.



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.

Compare to 080925.



"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.

Compare to 080829.



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.

Compare to 080929.



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

Run 10 K

Post time to comments.

Compare to 080720.



"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

Post time to comments.

Compare to 080905.



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

0630 and 1145 WORKOUT ONLY. NO 1630 WORKOUT.

"Murph"

For time:

1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Post time to comments.

Compare to 080818.



Lt. Michael Murphy was awarded The Medal of Honor - the 1st for combat in Afghanistan. Murph was an avid CrossFitter. A "Hero" workout was created in his honor and is today's CF WoD.

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