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"CrossFit Cherry Point is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps."
To register, click here.  Crossfit Nutrition Certification December 6, 2008 Spend 1 day with Coach Robb Wolf learning the art and science of performance nutrition. The day will include lecture and theory of performance eating, recovery and optimizing health and longevity. Significant emphasis will be placed on the PRACTICAL implementation of Paleo/Zone concepts including cooking demonstrations, how to shop, eating on the road and more. By the end of the day you and your clients will have no more excuses why you cannot feed and water yourself for optimum performance! Robb Wolf is a former research biochemist specializing in lipid metabolism. His CV includes research at the Fred Hutchinson Cancer Research Center and graduate work with Prof. Loren Cordain of Colorado State University, author of The Paleo Diet and The Paleo Diet for Athletes. Robb is a co-founder of the CrossFit NorCal (the 4th CrossFit Affiliate), a review editor for the Journal of Nutrition and Metabolism, and a co-founder of The Performance Menu. To register, click here. Monday, September 8. 2008
0630, 1145, & 1630 & MACG-28 Pull Up Bars
For time: 50 Box jump, 24 inch box 50 Jumping pull-ups 50 Kettlebell swings, 1 pood Walking Lunge, 50 steps 50 Knees to elbows 50 Push press, 45 pounds 50 Back extensions 50 Wall ball shots, 20 pound ball 50 Burpees 50 Double unders Post time to comments.  "The limits of tyrants are prescribed by the endurance of those whom they oppose.” - Frederick Douglass Friday, September 5. 2008
0630, 1145 MACG-28 Pull Up Bars
1630 WORKOUT CANCELLED DUE TO THE INCOMING STORM "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 080724.  Congratulations to Major John Siary, our latest addition to the CrossFit Cherry Point coaching staff! Maj Siary completed the Level I Certification at the Crossfit Training Center in Virginia Beach on August 30th - 31st. A job well done! Thursday, September 4. 2008
0630, 1145, & 1630 & MACG-28 Pull Up Bars
"Elizabeth" 21-15-9 reps of: Clean 135 pounds Ring dips Post time to comments. Compare to 080806.  "“Each honest calling, each walk of life, has its own elite, its own aristocracy based on excellence of performance.” - James Bryant Conant Wednesday, September 3. 2008
0630, 1145, & 1630 & MACG-28 Pull Up Bars
"Nancy" Five rounds for time of: 400 meter run 95 pound Overhead squat, 15 reps Post time to comments. Compare to 080521.  "Train like God is watching." - Unknown Tuesday, September 2. 2008
0630 & 1630 @ MACG-28 Pull Up Bars
No 1130 workout due to Labor Day '96 Five rounds for time of: 30 Glute-ham sit-ups 25 Back extensions Post time to comments.  "What this power is I cannot say; all I know is that it exists and it becomes available only when a man is in that state of mind in which he knows exactly what he wants and is fully determined not to quit until he finds it." - Alexander Graham Bell Monday, September 1. 2008
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 Friday, August 29. 2008
0630, 1145, & 1630 @ MACG-28 Pull Up Bars
"Fran" Three rounds, 21-15- and 9 reps, for time of: 95 pound Thruster Pull-ups Post time to comments. Compare to 080625.  Thruster - start w/ bar resting on shoulders, get elbows high (parallel to deck), front squat down, drive up through heels and drive elbows up at the bottom of the squat, as you finish the front squat transition to the push press and drive the bar overhead, get active shoulders at the top and finish with bar over the ears. Bring the bar down and go right into the next front squat. Thursday, August 28. 2008
0630, 1145, & 1630 @ MACG-28 Pull Up Bars
Deadlift 1-1-1-1-1-1-1 reps Post loads to comments. Compare to 080528.  "If you're not making mistakes, you're not taking risks, and that means you're not going anywhere. The key is to make mistakes faster than the competition, so you have more changes to learn and win.” - John W. Holt Jr. Wednesday, August 27. 2008
0630, 1145, & 1630 @ MACG-28 Pull Up Bars
Five rounds for time of: 50 Squats 30 Pull-ups 15 Handstand push-ups Post time to comments.  "Although at the moment they may be equal in their lack of a real answer, the man who replies "I'll find out," is much more valuable to his employer, his neighbor, and to himself than the man who replies "l don't know." - Anonymous Tuesday, August 26. 2008
0630, 1145, & 1630 @ MACG-28 Pull Up Bars
Push Jerk 3-3-3-3-3-3-3 reps Compare to 080725. Post loads to comments.  Push Jerk - "Dip, Drive, Dip" - bar on shoulders, elbows forward of the bar, dip down with the knees first, keep shoulders back (shoulders should travel straight up and down on the dip) and weight on heels, dip should be about 3 inches, drive up with the hips (hips should fully open), bar travels straight up and overhead, maintain active shoulders and elbows locked out once bar is overhead, jump from starting position with feet under hips to feet under shoulders, land in a dip position with legs bent 2-3 inches, stand up after landing in the dip. Monday, August 25. 2008
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 Saturday, August 23. 2008
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. Friday, August 22. 2008
0630, 1145, & 1630 & MACG-28 Pull Up Bars
Shoulder Press 5-5-5-5-5 reps Post loads to comments. Compare to 080813  Shoulder Press - feet under hips, tight core, lock out knees, elbows in front of the bar, bar resting on shoulders, drive the bar straight up (move head out of way), bar ends up directly over the ears with locked out elbows and active shoulders. Do not lean back or round the bar around the chin. Thursday, August 21. 2008
0630, 1145, & 1630 @ MACG-28 Pull Up Bars
Front Squat 3-3-3-3-3-3-3 reps Post loads to comments. Compare to 080722  At the bottom of the front squat, drive up with the elbows to keep the bar on the front of the shoulder. This avoids the shoulders coming forward causing a chain reaction of the elbows dropping and coming forward on the toes. Wednesday, August 20. 2008
0630, 1145, & 1630 @ MACG-28 Pull Up Bars
"J.T." 21-15-9 reps of: Handstand push-ups Ring dips Push-ups Post time to comments. Compare to 080623.  In honor of Navy Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA who was killed in Afghanistan. "My husband was a warrior and a man who believed his purpose in life was to defend the freedoms that each of us enjoy today." Erin Taylor |
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