I've spent the last three days itching to work out, but forcing sore joints and tired muscles to heal instead. It makes one feel lazy to rest sometimes, I know that is how it makes me feel. I can't help but think that while I rest someone somewhere else trains, and if I were to meet them in a contest of arms or will someday, it will be the one who trained harder, through the most harrowing school which will prevail. You've got to persevere mentally as well as physically in this life. Trials and trivialities will abound, but I must stay focused.
I read an article today about a fellow Marine, who fights for the WEC. His name is Brian Stann and his story is well worth the time to read.
20070903
20070902
Relaxation
Took the time to go to get a relaxing massage yesterday. Not the best massage I've ever gotten, but relaxing.
Lots of research points to the need for therapeutic massage for proper rest and for the release of toxins from the body. I just like having the massage. Something about having someone work the tension and knots out of the neck and shoulders that no amount of sleep can account for.
Lots of research points to the need for therapeutic massage for proper rest and for the release of toxins from the body. I just like having the massage. Something about having someone work the tension and knots out of the neck and shoulders that no amount of sleep can account for.
20070831
Brown Belt underway
Although I had attempted to get this going twice this past year, yesterday I once again started training towards my Brown Belt Instructor certification with the unit MAIT. The applicants are myself and a SSgt I have worked and trained with in the past. So far so good, only time will tell how far this attempt goes.
Today's work:
Stretching and static holds, breakfalls, combo work & the Basic Boxing Drill on pads, hip throw and shoulder throw
Good start.
Today's work:
Stretching and static holds, breakfalls, combo work & the Basic Boxing Drill on pads, hip throw and shoulder throw
Good start.
Boots & Utes: MCMAP
Boots & Utes: MCMAP
PT this WEDNESDAY morning will be at Quick Hall sand pit in boots and Utes at 0615.
The work out will be a routine known simply as:
"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is taken before repeating for round two, then another one minute break, then the third and final round.
We'll complete 3 rounds of the following five stations on this iteration:
1. Wall-ball w/medicine ball, 10 or 8 ft target. (Reps)
2. Deadlift 2x5 gallon water can (Reps)
3. Sand Pit Parapet Jump w/flak jacket or w/out(Reps)
4. Push-press 45 pounds/Rubber Rifle (Reps)
5. Kettlebell Sumo Deadlift High Pull (SDHP) (Reps)
The clock does not reset or stop between exercises. On call of "rotate," each Marine must move to next station immediately for good score. One point is given for each repetition of each exercise.
Your score will fall into one of three categories:
Big Dogs: Use 10ft target for wall-ball, wear flak jacket during jumps, 45 lb bar for push-press and 20KG kettlebell for SDHP
Pack: 8ft target, no flak jacket, rubber rifle for push press, 16 KG kettlebell SDHP
Puppies: best effort on wall-ball, no flak jacket & step up vice jumps, rubber rifle for push press and 12 KG kettlebell for SDHP
All exercises will be demo'ed and fault checked for all hands prior to starting.
Hydrate and bring water.
!@#$%^&*()! 124
I got beat, fair and square.
All but two Marines used the Big Dogs scaling, I'll adjust next time since we're tougher than I thought, kudos.
The common CrossFit standard for FGB.
Fight Gone Bad used by Athletes for a Cure.
PT this WEDNESDAY morning will be at Quick Hall sand pit in boots and Utes at 0615.
The work out will be a routine known simply as:
"Fight Gone Bad"
In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is taken before repeating for round two, then another one minute break, then the third and final round.
We'll complete 3 rounds of the following five stations on this iteration:
1. Wall-ball w/medicine ball, 10 or 8 ft target. (Reps)
2. Deadlift 2x5 gallon water can (Reps)
3. Sand Pit Parapet Jump w/flak jacket or w/out(Reps)
4. Push-press 45 pounds/Rubber Rifle (Reps)
5. Kettlebell Sumo Deadlift High Pull (SDHP) (Reps)
The clock does not reset or stop between exercises. On call of "rotate," each Marine must move to next station immediately for good score. One point is given for each repetition of each exercise.
Your score will fall into one of three categories:
Big Dogs: Use 10ft target for wall-ball, wear flak jacket during jumps, 45 lb bar for push-press and 20KG kettlebell for SDHP
Pack: 8ft target, no flak jacket, rubber rifle for push press, 16 KG kettlebell SDHP
Puppies: best effort on wall-ball, no flak jacket & step up vice jumps, rubber rifle for push press and 12 KG kettlebell for SDHP
All exercises will be demo'ed and fault checked for all hands prior to starting.
Hydrate and bring water.
!@#$%^&*()! 124
I got beat, fair and square.
All but two Marines used the Big Dogs scaling, I'll adjust next time since we're tougher than I thought, kudos.
The common CrossFit standard for FGB.
Fight Gone Bad used by Athletes for a Cure.
20070828
Push it real good
One run through the warm up.
Five rounds of:
3x shoulder press
3x push press
3x push jerk
Not putting the bar down the whole time
Me, a few warm ups w/45#: 55,65,75,85,100
Sgt V: 50,55,65,70,75
Some sticking points to work on, mainly involved the rack position and the push jerk. Its a jump under the bar that requires work and practice for the pay off.
Five rounds of:
3x shoulder press
3x push press
3x push jerk
Not putting the bar down the whole time
Me, a few warm ups w/45#: 55,65,75,85,100
Sgt V: 50,55,65,70,75
Some sticking points to work on, mainly involved the rack position and the push jerk. Its a jump under the bar that requires work and practice for the pay off.
20070827
Taxed
Didn't work out this weekend, paying for that this AM.
0600
Following this rep scheme, counting down:
20 KB Swings / 1 Burpee / 20 Dips
18 KB Swings / 2 Burpees / 18 Dips
16 KB Swings / 3 Burpees / 16 Dips
continueing until the count is...
2 KB Swings / 10 Burpees / 2 Dips
Me: 18:14
Sgt V: 38:10
For cool down did 5 rounds of handstand practice, holding as long as possible, trying to get off the wall as much as I could. Mostly doing 10-20 second HS's, 1-2 seconds away from wall at a time.
0600
Following this rep scheme, counting down:
20 KB Swings / 1 Burpee / 20 Dips
18 KB Swings / 2 Burpees / 18 Dips
16 KB Swings / 3 Burpees / 16 Dips
continueing until the count is...
2 KB Swings / 10 Burpees / 2 Dips
Me: 18:14
Sgt V: 38:10
For cool down did 5 rounds of handstand practice, holding as long as possible, trying to get off the wall as much as I could. Mostly doing 10-20 second HS's, 1-2 seconds away from wall at a time.
20070824
Rise and shine, early morning mountain PT
CFWU (minus dips/pull-ups)
For time:
10x12KG Kettlebell snatch (each hand)
2x16KG Two handed KB swing
8x12KG Kettlebell snatch
4x16KG Two handed KB swing
6x12KG Kettlebell snatch
6x16KG Two handed KB swing
4x12KG Kettlebell snatch
8x16KG Two handed KB swing
2x12KG Kettlebell snatch
10x16KG Two handed KB swing
50 Honest push-ups
Finished in 9:28, followed with 5 minute walk with Jelly Bean
and about a 1/2 hour later by about 1/2 hour on the paddleboat with Tiffany
For time:
10x12KG Kettlebell snatch (each hand)
2x16KG Two handed KB swing
8x12KG Kettlebell snatch
4x16KG Two handed KB swing
6x12KG Kettlebell snatch
6x16KG Two handed KB swing
4x12KG Kettlebell snatch
8x16KG Two handed KB swing
2x12KG Kettlebell snatch
10x16KG Two handed KB swing
50 Honest push-ups
Finished in 9:28, followed with 5 minute walk with Jelly Bean
and about a 1/2 hour later by about 1/2 hour on the paddleboat with Tiffany
Happy Anniversary
Celebrated our 4th wedding anniversary yesterday. Spent two hours hiking through PA's Thunder Swamp Trail State Park with my wife, my brother, his wife and all four of our dogs. Great way to spend time, people (and dogs) you love, and a nice day walking through the woods.
This day also makes me reflect on us, and how I love her.
This day also makes me reflect on us, and how I love her.
20070822
Sprints, agility runs, waiter's walk, & tabatas, oh my...
Me, my brother and my nephew, caught in some rain in the Poconos.
stretch & warm-up
5rounds of 10x deadlift + Burgener agility drills max efforts each round, resting while the others go through the drill.
2x 50m waiter's walk, drop weight sprint to start, turn and sprint to weight
Finished up with
Tabata lite:
20 seconds work, 10 seconds rest
3 rounds each jumping pull ups, push ups, squats
Good times.
stretch & warm-up
5rounds of 10x deadlift + Burgener agility drills max efforts each round, resting while the others go through the drill.
2x 50m waiter's walk, drop weight sprint to start, turn and sprint to weight
Finished up with
Tabata lite:
20 seconds work, 10 seconds rest
3 rounds each jumping pull ups, push ups, squats
Good times.
20070821
Quickie
Monsoon rains, PA style.
Five times:
5x 12KG KB swing L-Handed
5x 12KG KB swing R-Handed
5x 16KG KB swing 2-Handed
100ft waiter's walk 12KG KB (each hand)
100ft farmer's walk 16KG KB (each hand)
100ft CrossFit walk 12KG up/16KG down switch & repeat
Five times:
5x 12KG KB swing L-Handed
5x 12KG KB swing R-Handed
5x 16KG KB swing 2-Handed
100ft waiter's walk 12KG KB (each hand)
100ft farmer's walk 16KG KB (each hand)
100ft CrossFit walk 12KG up/16KG down switch & repeat
20070820
Poconos Workout #1
After a 1 mile warm up run with the Jelly Bean,
Wife & Sister in law joined in...
They did 5x 25m run w/10,9,8,7,6 & 5 burpees
I did 10x:
25m farmers carry of 12 & 16 kg kettlebell, immediately dropping the weight sprint back to start then back to KBs, drop for 10 burpees, each round dropping 1 burpee for 10 rounds
9:34
Cool down: ran three 1/2 mile stretches, one with all three dogs...
Wife & Sister in law joined in...
They did 5x 25m run w/10,9,8,7,6 & 5 burpees
I did 10x:
25m farmers carry of 12 & 16 kg kettlebell, immediately dropping the weight sprint back to start then back to KBs, drop for 10 burpees, each round dropping 1 burpee for 10 rounds
9:34
Cool down: ran three 1/2 mile stretches, one with all three dogs...
20070816
So long, and thanks for all the squats!
After a CFWU of 2x15
With a continuously running clock, and a 45# barbell, do 1 squat the 1st minute, 2 the 2nd and so on, until you can no longer do the required # during that number round.
Me: 20 rounds +14 singles
Sgt V: 12 rounds +7
Sgt K (used the smith machine, added 2x10# plates to make it seem as difficult, and later took it off): 14 rounds flat
After we ran a treadmill mile at own best paces and found that all of our legs were toasted.
With a continuously running clock, and a 45# barbell, do 1 squat the 1st minute, 2 the 2nd and so on, until you can no longer do the required # during that number round.
Me: 20 rounds +14 singles
Sgt V: 12 rounds +7
Sgt K (used the smith machine, added 2x10# plates to make it seem as difficult, and later took it off): 14 rounds flat
After we ran a treadmill mile at own best paces and found that all of our legs were toasted.
Late Post from Tuesday
CFWU 2x10
Press 1,1,1,1,1
Push-press 3,3,3,3,3
Push-jerk 1,1,1,1,1
Maxed press at 115
Maxed push-press at 135
Maxed push-jerk at 150
KTE 5x5
Press 1,1,1,1,1
Push-press 3,3,3,3,3
Push-jerk 1,1,1,1,1
Maxed press at 115
Maxed push-press at 135
Maxed push-jerk at 150
KTE 5x5
20070813
Deadlifts
3,3,3,3,3,3,3
CFWU & a few @45# to show proper form
Watash: 95, 135, 155, 185, 225, 245, 275
Sgt V: 45, 95, 135, 145, 155, 165, 170
Showed the OHS, did 5x95, Sgt V did 3x45
CFWU & a few @45# to show proper form
Watash: 95, 135, 155, 185, 225, 245, 275
Sgt V: 45, 95, 135, 145, 155, 165, 170
Showed the OHS, did 5x95, Sgt V did 3x45
20070810
5 man FGB
Five of us this AM, so I went for "Fight Gone Bad"
Exercises are executed on five stations, one minute per station, after each minute participants immediately switch to the next exercise until completing all 5 stations. This equals one round.
FGB= Three rounds, one minute break between rounds.
Exercises stations:
Deadlift with 2x 2/3 full 5 gallon water jugs
8lb rubber rifle thruster
Sumo Deadlift High Pull w/ makeshift cement and steel rod bars (~25#)
Ground Elbows mounted on a punch/kick shield
Box jumps onto 15inch sandbag parapet
No one to keep score, just went at it. This was the first FGB for all four of them.
It was a wrecking ball on my system. I am ready to fall down and nap, have been all day, and it will probably be an early night.
You've got to love it.
Exercises are executed on five stations, one minute per station, after each minute participants immediately switch to the next exercise until completing all 5 stations. This equals one round.
FGB= Three rounds, one minute break between rounds.
Exercises stations:
Deadlift with 2x 2/3 full 5 gallon water jugs
8lb rubber rifle thruster
Sumo Deadlift High Pull w/ makeshift cement and steel rod bars (~25#)
Ground Elbows mounted on a punch/kick shield
Box jumps onto 15inch sandbag parapet
No one to keep score, just went at it. This was the first FGB for all four of them.
It was a wrecking ball on my system. I am ready to fall down and nap, have been all day, and it will probably be an early night.
You've got to love it.
20070809
Morning remedials?!
I have not run Marines through remedial PT since I was a Sgt in 1999. But life is cyclical.
Me and two others, one by request, one by popular demand:
CFWU 3x 5-10
Five rounds for time of a circuit:
100m sprint
20 Body rows
10 Over Head Squats
5 KB swings (varying weights)
9:04 for me
14:34 for them, neck in neck at the end.
Well done.
Me and two others, one by request, one by popular demand:
CFWU 3x 5-10
Five rounds for time of a circuit:
100m sprint
20 Body rows
10 Over Head Squats
5 KB swings (varying weights)
9:04 for me
14:34 for them, neck in neck at the end.
Well done.
20070808
OMFG this sucked!
I had to change company PT time from 0615 to 0715 due to pool availability. So I went in at 0615 anyway, because I knew, and I was right, that at least 1 Marine would not get the message. So I did 20 minutes of punches, kicks, and combos on the heavy bag. Sat on a bike and read a book for 10 minutes, Walked for about 15 minutes, then some Marines started showing up.
Explained the WOD and the warm-up. After 3x5-15 of the CFWU ( I did 3x10) and 5 minutes of cardio machines (I ran at 5.5/10) to break a sweat we did the following:
100 Squats
500m swim (10 laps)
100 Squats
Squats were to have been air squats, with full range of motion, many lacked the full ROM. Good efforts, but we need to work on this. When you cheat the full range of motion, you cheat yourself. Integrity is something you can lose quickly, and never earn back.
I heard times from ~19:00 to ~28:00, still not keeping for records, but that grace period is winding down.
Good work done by all who showed.
Oh yeah, my time was 19:14, I beat my partner--he did 19:34.
Explained the WOD and the warm-up. After 3x5-15 of the CFWU ( I did 3x10) and 5 minutes of cardio machines (I ran at 5.5/10) to break a sweat we did the following:
100 Squats
500m swim (10 laps)
100 Squats
Squats were to have been air squats, with full range of motion, many lacked the full ROM. Good efforts, but we need to work on this. When you cheat the full range of motion, you cheat yourself. Integrity is something you can lose quickly, and never earn back.
I heard times from ~19:00 to ~28:00, still not keeping for records, but that grace period is winding down.
Good work done by all who showed.
Oh yeah, my time was 19:14, I beat my partner--he did 19:34.
20070806
1stPlt WOD, track game
2 warm up laps at a brisk pace.
1 lap sprinting the strait-aways.
1 lap running backwards.
1 lap in quarters, high knees/butt kickers.
1 lap cut in 8ths, side stepping inboard/outboard/karaoke inboard/outboard
1 lap sprint.
2 lap cool down at a brisk pace.
50m bear crawl.
50m crab walk.
50 m of forward shoulder rolls.
1 lap sprinting the strait-aways.
1 lap running backwards.
1 lap in quarters, high knees/butt kickers.
1 lap cut in 8ths, side stepping inboard/outboard/karaoke inboard/outboard
1 lap sprint.
2 lap cool down at a brisk pace.
50m bear crawl.
50m crab walk.
50 m of forward shoulder rolls.
20070805
"old crusty bucket!"
Yep, that's me.
I'm warming up for the WOD at Federal Hill park and some kids, two boys and a girl, probably 12-14 years old, approach me in the aprk while I'm doing ring pull ups.
Here goes the rest:
1st kid: "YO Man! Let me play with those things!"
me: "no." (mid pull up with accompanying death stare)
1st kid: "You old crusty bucket!, I hope you fall!"
All three walked off and proceeded to cat call and sling both racial and age related epitaphs at me--harassing several couples swinging their young children on the nearby swing-set enough to make them all leave. While they were quite busy yelling racial slurs at me, they were also energetically applying themselves and their youthful talent to winding the swings violently around the set until they were too high for kids to play on. They soon tired of this sport and moved on, probably on to rob a liquor store or trip old ladies as they cross the street.
Who says's there's no hope for today's youth? Not me.
Anyway, I did manage to do the CFWU 2 of 15 then WOD from Wednesday:
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Push-ups are honest push-ups. Handstand push-ups are "nose to floor".
25:55, Nearly as RX'd: I split the ring dips into sets, around 25 they were sets of 2 and 3, at 37 they were singles until 50, during HSPUs I had to switch to Incline push-ups after 12, as they were absolutely impossible (and my form sucked it after 9).
As a cool down I went over to the swingset and un-wound all the swings the shithead kids had wound-up. This was a great way to unleash the pent-up rage without taking it home with me.
Packed it in and came home, grabbed a 20kg BK and did 10 swings, then did 10x 1 handed cleans with each arm with a 16kg KB.
I'm warming up for the WOD at Federal Hill park and some kids, two boys and a girl, probably 12-14 years old, approach me in the aprk while I'm doing ring pull ups.
Here goes the rest:
1st kid: "YO Man! Let me play with those things!"
me: "no." (mid pull up with accompanying death stare)
1st kid: "You old crusty bucket!, I hope you fall!"
All three walked off and proceeded to cat call and sling both racial and age related epitaphs at me--harassing several couples swinging their young children on the nearby swing-set enough to make them all leave. While they were quite busy yelling racial slurs at me, they were also energetically applying themselves and their youthful talent to winding the swings violently around the set until they were too high for kids to play on. They soon tired of this sport and moved on, probably on to rob a liquor store or trip old ladies as they cross the street.
Who says's there's no hope for today's youth? Not me.
Anyway, I did manage to do the CFWU 2 of 15 then WOD from Wednesday:
For time:
50 Ring Dips
Run 400 meters
50 Push-ups
Run 400 meters
50 Handstand push-ups
Run 400 meters
Push-ups are honest push-ups. Handstand push-ups are "nose to floor".
25:55, Nearly as RX'd: I split the ring dips into sets, around 25 they were sets of 2 and 3, at 37 they were singles until 50, during HSPUs I had to switch to Incline push-ups after 12, as they were absolutely impossible (and my form sucked it after 9).
As a cool down I went over to the swingset and un-wound all the swings the shithead kids had wound-up. This was a great way to unleash the pent-up rage without taking it home with me.
Packed it in and came home, grabbed a 20kg BK and did 10 swings, then did 10x 1 handed cleans with each arm with a 16kg KB.
Way too long
I used to go down the list of affiliates of www.crossfit.com just to see what each had going on that day/week since I had last read up on them, that was more than a year ago when I first started doing CrossFit. I learned a lot.
Remembering all I learned from that when I was looking for a WOD today I thought about going through all the affiliates, but OMFG, the list (below) is just too damn long...
CrossFit HQ-Santa Cruz, CA
Crossfit Seattle-Seattle, WA
CrossFit East-Jacksonville, FL
CrossFit Kansas City-Kansas City, KS
Brand X Martial Arts -Ramona, CA
Rocky Mountain CrossFit-Golden, CO
Rainier CrossFit-Puyallup, WA
CrossFit-Mike's Gym-Vista, CA
CrossFit Los Angeles-Santa Monica, CA
CrossFit Milwaukee-Milwaukee, WI
CrossFit Austin-Austin, TX
CrossFit Ann Arbor-Ann Arbor, MI
CrossFit Santa Cruz-Santa Cruz, CA
CrossFit Vancouver-Vancouver, BC
The Pit-Arroyo Grande, CA
CrossFit HB-Huntington Beach, CA
Sports Specific Training-Rocklin, CA
CrossFit PR-San Juan, Puerto Rico
CrossFit Southwest-Tempe, AZ
CrossFit NYC-New York, NY
CrossFit London -London England
Elite Fitness Bootcamp-Monrovia, CA
CrossFit Chicago-Chicago, IL
CrossFit Nederland-Nederland
CrossFit Boston-Boston, MA
CrossFit Philly-Philadelphia, PA
Valley CrossFit-Los Angeles, CA
CrossFit Toronto-Toronto, Ontario
CrossFit Rockford-Rockford, IL
CrossFit Portland-Portland, OR
CrossFit Boulder Creek-Boulder Creek, CA
CrossFit Atlanta-Atlanta, GA
CrossFit Oakland-Oakland, CA
CrossFit North Carolina-Raleigh, NC
CrossFit Oklahoma-McAlester, OK
CrossFit San Diego-San Diego, CA
CrossFit Sedona-Sedona, AZ
CrossFit Pierce County-Tacoma, WA
CrossFit Plano-Plano, TX
CrossFit Torii Beach-Okinawa, Japan
San Francisco CrossFit-San Francisco, CA
CrossFit Gulf Coast-Sarasota, FL
CrossFit Central-Austin, TX
CrossFit Eastside-Redmond, WA
CrossFit DC -Washington, DC
CrossFit Chula Vista-Chula Vista, CA
CrossFit Connecticut-Glastonbury, CT
San Diego CrossFit Weekend Warriors-San Diego, CA
CrossFit Ohio-Dayton, OH
CrossFit San Jose-San Jose, CA
CrossFit Denver-Denver, CO
CrossFit Long Beach-Long Beach, CA
CrossFit Maine-Portland, ME
CrossFit Central Scotland -Motherwell, Scotland
Peninsula CrossFit -Redwood City, CA
CrossFit Wichita Falls-Wichita Falls, TX
CrossFit Arizona-Casa Grande, AZ
Mt. Baker CrossFit-Mount Vernon, WA
CrossFit Cape Fear-Fayetteville, NC
CrossFit DPL Vancouver Island -Victoria, BC
CrossFit Montreal-Montreal, Quebec
CrossFit Stamford-Stamford, CT
CrossFit Fort Collins-Fort Collins, CO
CrossFit Missoula-Missoula, MT
CrossFit Los Altos-Los Altos, CA
CrossFit Marina-Huntington Beach, CA
CrossFit Oahu-Oahu, HI
Crossfit Pittsburgh-Pittsburgh, PA
Front Range CrossFit-Denver, CO
CrossFit SoCal-San Diego, CA
North Shore CrossFit-Topsfield, MA
CrossFit North Queensland -Townsville, NQ, Australia
Hybrid CrossFit-Virginia Beach, VA
CrossFit Santiago-Santiago, Chile
CrossFit Sydney-Sydney Australia
CrossFit NCR -Greely, ON, Canada
CrossFit Edna Valley-San Luis Obispo, CA
CrossFit Foster City-Foster City, CA
CrossFit Metro West -Natick, MA
CrossFit Fairfax-Fairfax, VA
CrossFit HEL -Portland, OR
CrossFit Buena Park -Buena Park, CA
Buckeye CrossFit -Canton, OH
CrossFit New Hampshire -Manchester, NH
Central Florida CrossFit -Lake County, FL
CrossFit Orange County -Dana Point, CA
CrossFit Westside -Vancouver, BC
CrossFit 24/7 -Winston-Salem, NC
CrossFit Michiana -South Bend, IN
CrossFit Mobile -Ottawa, ON, Canada
Progression Fitness -Reno, NV
CrossFit Champions -Houston, TX
CrossFit Ocean City MD -Ocean City, MD
CrossFit Sacramento -Sacramento, CA
CrossFit Flagstaff -Flagstaff, AZ
CrossFit Space Coast -Melbourne Beach, FL
CrossFit Victoria -Melbourne, Vic, Australia
Diablo CrossFit -Walnut Creek, CA
CrossFit Erie -Erie, PA
CrossFit One World -Union City, CA
CrossFit Calgary -Calgary, AB, Canada
Again Faster -Boston, MA
CrossFit Albuquerque -Albuquerque, NM
CrossFit St. John's -St Johns, NL, Canada
CrossFit A & M -College Station, TX
CrossFit Surf City -Fountain Valley, CA
CrossFit Vermont -Burlington, VT
CrossFit Whistler -Whistler, BC, Canada
CrossFit Las Vegas -Las Vegas, NV
CrossFit Newcastle -Newcastle, NSW, Australia
CrossFit Valencia -Valencia, CA
CrossFit Mebane -Mebane, NC
CrossFit St. Louis -St. Louis, MO
CrossFit South Surrey - South Surrey, BC Canada
CrossFit Parker Fire - Parker, CO
CrossFit swift.FIT -Brisbane, Australia
CrossFit Jersey Shore - Avon by the Sea, NJ
American Parkour -Washington DC
CrossFit Inland Empire -Redlands, CA
Primal Fitness -Washington DC
CrossFit Edmonton -Edmonton, AB, Canada
CrossFit Columbus -Columbus, OH
CrossFit Toledo -Toledo, OH
Steel City CrossFit -Hamilton, ON, Canada
SouthCoast Crossfit - Capistrano Beach, CA
CrossFit Tulsa -Tulsa, OK
Schwartz's CrossFit Melbourne -Melbourne, Australia
CrossFit NE Georgia -Gainesville, GA
CrossFit Dover -Dover, DE
CrossFit Rochester -Rochester, NY
CrossFit Manchester - Manchester, England
CrossFit Thousand Oaks -Thousand Oaks, CA
CrossFit Napa -Napa, CA
CrossFit Spokane -Spokane, WA
Sonz Jupiter -Jupiter, FL
CrossFit Houston -Houston, TX
CrossFit Port St. Lucie -Port St. Lucie, FL
CrossFit Central Connecticut -New Britain, CT
Capital CrossFit -Ottawa, ON, Canada
Indy CrossFit -Indianapolis, IN
CrossFit Minnesota -Minneapolis/St. Paul, MN
CrossFit OKC -Oklahoma City, OK
CrossFit Norfolk -Norfolk, VA
CrossFit Corona -Corona, CA
CrossFit IOWA -Des Moines, IA
CrossFit Newcastle UK - Newcastle, UK
CrossFit RSM -Rancho Santa Margarita, CA
CrossFit RVA -Richmond, VA
CrossFit Flathead -Bigfork, MT
CrossFit Valdosta -Valdosta, GA
CrossFit Nashville -Nashville, TN
CrossFit Challenge-Alexandria, VA
Live Long CrossFit -Ocean City, MD
CrossFit Charlotte -Charlotte, NC
CrossFit Marin - Novato, CA
CrossFit Hickory -Hickory, NC
CrossFit Fairfield County -Bridgeport, CT
CrossFit Tyson's Corner -Fairfax, VA
CrossFit Evolution -Longwood, FL
Revolution Fitness -Boston, MA
CossFit West Virginia -Elk Garden, West Virginia
Crossfit Morris County -Denville, NJ
goCrossFit -Nashville, TN
CrossFit NorthWest -Seattle, WA
CrossFit 5280 -Castle Rock, CO
CrossFit Clarksville -Clarksville, TN
CrossFit Alexandria -Alexandria, VA
CrossFit Amelia Island -Fernandina Beach, FL
CrossFit Honolulu -Honolulu, HI
CrossFit Thoroughbreds -Ft. Myers, FL
CrossFit South Jersey -Tabernacle, NJ
CrossFit El Paso -El Paso, TX
Crossfit Omaha -Omaha, NE
CrossFit Flood -San Diego, CA
CrossFit CNY -Syracuse, NY
CrossFit Springhill -Mobile, AL
CrossFit Strong Medicine -Anthem, AZ
Cleveland Crossfit -Cleveland, OH
BTB CrossFit ATL -Atlanta, GA
CrossFit Cleveland - Cleveland, OH
Boyce's Martial Arts -Winchester, VA
CrossFit Legacy -Barberton, OH
Reviveyourlife Health & Fitness Systems -Worongary, QLD, Australia
Oceanside CrossFit -Oceanside, CA
CrossFit Park City -Park City, UT
Power Barn -Cheshire, CT
Crossfit Virginia Beach -Virginia Beach, VA
CrossFit Cincinnati -Cincinnati, OH
CrossFit Molokai -Kaunakakai, HI
Crossfit Montgomery -Montgomery, AL
CrossFit Langley -Langley, BC, Canada
CrossFit West Chester -Cincinnati, OH
Crossfit Henderson -Henderson, NC
Crossfit Sparta -Tampa, FL
Everyday Athlete -Portland, OR
CrossFit Delaware Valley - Springfield, PA
CrossFit Murrieta -Murrieta, CA
Jab Boxing Club -Westminster, CO
CrossFit Budapest -Budapest, Hungary
CrossFit Annapolis -Annapolis, MD
CrossFit Regina -Regina, SK, Canada
CrossFit San Antonio -San Antonio, TX
Sparta Performance Training -Longmont, CO
CrossFit South Bay -Torrance, CA
Mid Ohio CrossFit -Ashland, OH
North County CrossFit -Oceanside, CA
Boulder CrossFit -Boulder, CO
CrossFit Little Rock -Little Rock, AR
CrossFit South Bay -Long Beach, CA
CrossFit WFN - Kaysville, UT
Kentuckiana CrossFit -Louisville, KY
CrossFit Hardcore -Boca Raton, FL
CrossFit Performance Zone -Westlake Village, CA
Idaho Falls YMCA -Idaho Falls, ID
C.C. CrossFit -Corpus Christi, TX
CrossFit Agoge -Montrose, CO
CrossFit Simcoe County -Barrie, ON, Canada
CrossFit Northeast England -Chester-le-Street, UK
CrossFit Buffalo -Tonawanda, NY
Jeannie's Beach CrossFit -Virginia Beach, VA
CrossFit Rockwall -Rockwall, TX
CrossFit Generation -Hatboro-Horsham, PA
CrossFit Fredericton -Fredericton, NB, Canada
Core Elements -Grand Junction, CO
Remembering all I learned from that when I was looking for a WOD today I thought about going through all the affiliates, but OMFG, the list (below) is just too damn long...
CrossFit HQ-Santa Cruz, CA
Crossfit Seattle-Seattle, WA
CrossFit East-Jacksonville, FL
CrossFit Kansas City-Kansas City, KS
Brand X Martial Arts -Ramona, CA
Rocky Mountain CrossFit-Golden, CO
Rainier CrossFit-Puyallup, WA
CrossFit-Mike's Gym-Vista, CA
CrossFit Los Angeles-Santa Monica, CA
CrossFit Milwaukee-Milwaukee, WI
CrossFit Austin-Austin, TX
CrossFit Ann Arbor-Ann Arbor, MI
CrossFit Santa Cruz-Santa Cruz, CA
CrossFit Vancouver-Vancouver, BC
The Pit-Arroyo Grande, CA
CrossFit HB-Huntington Beach, CA
Sports Specific Training-Rocklin, CA
CrossFit PR-San Juan, Puerto Rico
CrossFit Southwest-Tempe, AZ
CrossFit NYC-New York, NY
CrossFit London -London England
Elite Fitness Bootcamp-Monrovia, CA
CrossFit Chicago-Chicago, IL
CrossFit Nederland-Nederland
CrossFit Boston-Boston, MA
CrossFit Philly-Philadelphia, PA
Valley CrossFit-Los Angeles, CA
CrossFit Toronto-Toronto, Ontario
CrossFit Rockford-Rockford, IL
CrossFit Portland-Portland, OR
CrossFit Boulder Creek-Boulder Creek, CA
CrossFit Atlanta-Atlanta, GA
CrossFit Oakland-Oakland, CA
CrossFit North Carolina-Raleigh, NC
CrossFit Oklahoma-McAlester, OK
CrossFit San Diego-San Diego, CA
CrossFit Sedona-Sedona, AZ
CrossFit Pierce County-Tacoma, WA
CrossFit Plano-Plano, TX
CrossFit Torii Beach-Okinawa, Japan
San Francisco CrossFit-San Francisco, CA
CrossFit Gulf Coast-Sarasota, FL
CrossFit Central-Austin, TX
CrossFit Eastside-Redmond, WA
CrossFit DC -Washington, DC
CrossFit Chula Vista-Chula Vista, CA
CrossFit Connecticut-Glastonbury, CT
San Diego CrossFit Weekend Warriors-San Diego, CA
CrossFit Ohio-Dayton, OH
CrossFit San Jose-San Jose, CA
CrossFit Denver-Denver, CO
CrossFit Long Beach-Long Beach, CA
CrossFit Maine-Portland, ME
CrossFit Central Scotland -Motherwell, Scotland
Peninsula CrossFit -Redwood City, CA
CrossFit Wichita Falls-Wichita Falls, TX
CrossFit Arizona-Casa Grande, AZ
Mt. Baker CrossFit-Mount Vernon, WA
CrossFit Cape Fear-Fayetteville, NC
CrossFit DPL Vancouver Island -Victoria, BC
CrossFit Montreal-Montreal, Quebec
CrossFit Stamford-Stamford, CT
CrossFit Fort Collins-Fort Collins, CO
CrossFit Missoula-Missoula, MT
CrossFit Los Altos-Los Altos, CA
CrossFit Marina-Huntington Beach, CA
CrossFit Oahu-Oahu, HI
Crossfit Pittsburgh-Pittsburgh, PA
Front Range CrossFit-Denver, CO
CrossFit SoCal-San Diego, CA
North Shore CrossFit-Topsfield, MA
CrossFit North Queensland -Townsville, NQ, Australia
Hybrid CrossFit-Virginia Beach, VA
CrossFit Santiago-Santiago, Chile
CrossFit Sydney-Sydney Australia
CrossFit NCR -Greely, ON, Canada
CrossFit Edna Valley-San Luis Obispo, CA
CrossFit Foster City-Foster City, CA
CrossFit Metro West -Natick, MA
CrossFit Fairfax-Fairfax, VA
CrossFit HEL -Portland, OR
CrossFit Buena Park -Buena Park, CA
Buckeye CrossFit -Canton, OH
CrossFit New Hampshire -Manchester, NH
Central Florida CrossFit -Lake County, FL
CrossFit Orange County -Dana Point, CA
CrossFit Westside -Vancouver, BC
CrossFit 24/7 -Winston-Salem, NC
CrossFit Michiana -South Bend, IN
CrossFit Mobile -Ottawa, ON, Canada
Progression Fitness -Reno, NV
CrossFit Champions -Houston, TX
CrossFit Ocean City MD -Ocean City, MD
CrossFit Sacramento -Sacramento, CA
CrossFit Flagstaff -Flagstaff, AZ
CrossFit Space Coast -Melbourne Beach, FL
CrossFit Victoria -Melbourne, Vic, Australia
Diablo CrossFit -Walnut Creek, CA
CrossFit Erie -Erie, PA
CrossFit One World -Union City, CA
CrossFit Calgary -Calgary, AB, Canada
Again Faster -Boston, MA
CrossFit Albuquerque -Albuquerque, NM
CrossFit St. John's -St Johns, NL, Canada
CrossFit A & M -College Station, TX
CrossFit Surf City -Fountain Valley, CA
CrossFit Vermont -Burlington, VT
CrossFit Whistler -Whistler, BC, Canada
CrossFit Las Vegas -Las Vegas, NV
CrossFit Newcastle -Newcastle, NSW, Australia
CrossFit Valencia -Valencia, CA
CrossFit Mebane -Mebane, NC
CrossFit St. Louis -St. Louis, MO
CrossFit South Surrey - South Surrey, BC Canada
CrossFit Parker Fire - Parker, CO
CrossFit swift.FIT -Brisbane, Australia
CrossFit Jersey Shore - Avon by the Sea, NJ
American Parkour -Washington DC
CrossFit Inland Empire -Redlands, CA
Primal Fitness -Washington DC
CrossFit Edmonton -Edmonton, AB, Canada
CrossFit Columbus -Columbus, OH
CrossFit Toledo -Toledo, OH
Steel City CrossFit -Hamilton, ON, Canada
SouthCoast Crossfit - Capistrano Beach, CA
CrossFit Tulsa -Tulsa, OK
Schwartz's CrossFit Melbourne -Melbourne, Australia
CrossFit NE Georgia -Gainesville, GA
CrossFit Dover -Dover, DE
CrossFit Rochester -Rochester, NY
CrossFit Manchester - Manchester, England
CrossFit Thousand Oaks -Thousand Oaks, CA
CrossFit Napa -Napa, CA
CrossFit Spokane -Spokane, WA
Sonz Jupiter -Jupiter, FL
CrossFit Houston -Houston, TX
CrossFit Port St. Lucie -Port St. Lucie, FL
CrossFit Central Connecticut -New Britain, CT
Capital CrossFit -Ottawa, ON, Canada
Indy CrossFit -Indianapolis, IN
CrossFit Minnesota -Minneapolis/St. Paul, MN
CrossFit OKC -Oklahoma City, OK
CrossFit Norfolk -Norfolk, VA
CrossFit Corona -Corona, CA
CrossFit IOWA -Des Moines, IA
CrossFit Newcastle UK - Newcastle, UK
CrossFit RSM -Rancho Santa Margarita, CA
CrossFit RVA -Richmond, VA
CrossFit Flathead -Bigfork, MT
CrossFit Valdosta -Valdosta, GA
CrossFit Nashville -Nashville, TN
CrossFit Challenge-Alexandria, VA
Live Long CrossFit -Ocean City, MD
CrossFit Charlotte -Charlotte, NC
CrossFit Marin - Novato, CA
CrossFit Hickory -Hickory, NC
CrossFit Fairfield County -Bridgeport, CT
CrossFit Tyson's Corner -Fairfax, VA
CrossFit Evolution -Longwood, FL
Revolution Fitness -Boston, MA
CossFit West Virginia -Elk Garden, West Virginia
Crossfit Morris County -Denville, NJ
goCrossFit -Nashville, TN
CrossFit NorthWest -Seattle, WA
CrossFit 5280 -Castle Rock, CO
CrossFit Clarksville -Clarksville, TN
CrossFit Alexandria -Alexandria, VA
CrossFit Amelia Island -Fernandina Beach, FL
CrossFit Honolulu -Honolulu, HI
CrossFit Thoroughbreds -Ft. Myers, FL
CrossFit South Jersey -Tabernacle, NJ
CrossFit El Paso -El Paso, TX
Crossfit Omaha -Omaha, NE
CrossFit Flood -San Diego, CA
CrossFit CNY -Syracuse, NY
CrossFit Springhill -Mobile, AL
CrossFit Strong Medicine -Anthem, AZ
Cleveland Crossfit -Cleveland, OH
BTB CrossFit ATL -Atlanta, GA
CrossFit Cleveland - Cleveland, OH
Boyce's Martial Arts -Winchester, VA
CrossFit Legacy -Barberton, OH
Reviveyourlife Health & Fitness Systems -Worongary, QLD, Australia
Oceanside CrossFit -Oceanside, CA
CrossFit Park City -Park City, UT
Power Barn -Cheshire, CT
Crossfit Virginia Beach -Virginia Beach, VA
CrossFit Cincinnati -Cincinnati, OH
CrossFit Molokai -Kaunakakai, HI
Crossfit Montgomery -Montgomery, AL
CrossFit Langley -Langley, BC, Canada
CrossFit West Chester -Cincinnati, OH
Crossfit Henderson -Henderson, NC
Crossfit Sparta -Tampa, FL
Everyday Athlete -Portland, OR
CrossFit Delaware Valley - Springfield, PA
CrossFit Murrieta -Murrieta, CA
Jab Boxing Club -Westminster, CO
CrossFit Budapest -Budapest, Hungary
CrossFit Annapolis -Annapolis, MD
CrossFit Regina -Regina, SK, Canada
CrossFit San Antonio -San Antonio, TX
Sparta Performance Training -Longmont, CO
CrossFit South Bay -Torrance, CA
Mid Ohio CrossFit -Ashland, OH
North County CrossFit -Oceanside, CA
Boulder CrossFit -Boulder, CO
CrossFit Little Rock -Little Rock, AR
CrossFit South Bay -Long Beach, CA
CrossFit WFN - Kaysville, UT
Kentuckiana CrossFit -Louisville, KY
CrossFit Hardcore -Boca Raton, FL
CrossFit Performance Zone -Westlake Village, CA
Idaho Falls YMCA -Idaho Falls, ID
C.C. CrossFit -Corpus Christi, TX
CrossFit Agoge -Montrose, CO
CrossFit Simcoe County -Barrie, ON, Canada
CrossFit Northeast England -Chester-le-Street, UK
CrossFit Buffalo -Tonawanda, NY
Jeannie's Beach CrossFit -Virginia Beach, VA
CrossFit Rockwall -Rockwall, TX
CrossFit Generation -Hatboro-Horsham, PA
CrossFit Fredericton -Fredericton, NB, Canada
Core Elements -Grand Junction, CO
20070804
Twenty minutes and a swim
Ran 1 mile on treadmill, CFWU 3 rds of 7.
As many rounds as possible in twenty minutes of:
5 L pull-ups
15 Back Extensions
results:
12 rds + 1 L p/u
Swim cool down,
5 laps
did 10 pull ups on the dive platform on 1 end,
10 dips on the pool's edge on the other.
Good stuff.
Check out the G4 tv Ninja Warrior contest's CrossFitter entry HERE:
As many rounds as possible in twenty minutes of:
5 L pull-ups
15 Back Extensions
results:
12 rds + 1 L p/u
Swim cool down,
5 laps
did 10 pull ups on the dive platform on 1 end,
10 dips on the pool's edge on the other.
Good stuff.
Check out the G4 tv Ninja Warrior contest's CrossFitter entry HERE:
20070801
Getting it in when I can
Had 55 minutes during lunch.
No warm-up, light stretching, and launched directly into this:
For time--21,15,9, & 3 rep rounds of...
Jumping pull-ups
25# DB swing
45# bar thruster
45# plate sumo deadlift high pull
for 8:28
Made it back to work w/ a few minutes to get a snack.
No warm-up, light stretching, and launched directly into this:
For time--21,15,9, & 3 rep rounds of...
Jumping pull-ups
25# DB swing
45# bar thruster
45# plate sumo deadlift high pull
for 8:28
Made it back to work w/ a few minutes to get a snack.
20070731
Little to no tiempo
CFWU 3of5
"Karen"
150 wallball shots for time
10' target, 5kg ball
7:29
Workout and back to work in under an hour...
"Karen"
150 wallball shots for time
10' target, 5kg ball
7:29
Workout and back to work in under an hour...
20070724
Mullins Track- Broomstick Mile
Slightly different Broomstick Mile
Ran in boots and utilities or "Boots and Utes",
Some used 5 ft of PVC, some used an 8 lb rubber rifle.
I wore a flak jacket, to make it fair.
For time:
25 Overhead Squats
25 Front Squats
25 Deadlifts
400m run
25 Overhead Squats
25 Shoulder Press
25 Push-press
400m run
50 Squats
400m run
25 Thrusters
400m run
Need to stress the basics.
My personal was 14:43, slowest Marine was 17:45
All finished, no pukers.
Skill-based cool down:
MCMAP breakfalls
10 back breakfalls
10 front break falls
5 right breakfalls
5 left breakfalls
everyone demonstrated the ability to do at elast 2-3 forward shoulder rolls.
strong Push Press work
Push Press max effort
5,3,3,2,2,2,1,1,1,1,1
Did 10 min on elliptical and CFWU of 15 (minus pull ups)
95,115,135,145,155 (PR, but didn't lock out 2nd),135, then did 5 singles at 135 to finish.
After a respite and some water knocked out 5x5 knees to elbows.
5,3,3,2,2,2,1,1,1,1,1
Did 10 min on elliptical and CFWU of 15 (minus pull ups)
95,115,135,145,155 (PR, but didn't lock out 2nd),135, then did 5 singles at 135 to finish.
After a respite and some water knocked out 5x5 knees to elbows.
20070723
Frelen-stein's Monster
Fran + Helen + Rifle Thrusters + Flak Jacket = pain, and lots of it...
12:00 noon-ish, max heat of the day.
5 rounds, for time of the following:
600m Run
5 pull ups
25 Rifle Thrusters
All wearing Flak Jacket
Running done while carrying rifle
25:24
After a spell in the shade, managed to get off 3 bar muscle-ups.
12:00 noon-ish, max heat of the day.
5 rounds, for time of the following:
600m Run
5 pull ups
25 Rifle Thrusters
All wearing Flak Jacket
Running done while carrying rifle
25:24
After a spell in the shade, managed to get off 3 bar muscle-ups.
20070722
Friday's run
Ran from home to Fort McHenry.
Intent was for a 3 miler, but since I forgot my watch and didn't realize it until I had stretched and gotten about 2 blocks--how's that for meatheaded--I kept on going.
My response was to keep running until I had done the loop on Ft McHenry National Park for a totoal of ~6.5 miles. Sometimes my meatheadedness knows no bounds.
Due to that and my attendance of a motivating Battalion Messnight immediately following the run I didn't work out either Saturday or Sunday.
Oooo-stinking-rah!
Intent was for a 3 miler, but since I forgot my watch and didn't realize it until I had stretched and gotten about 2 blocks--how's that for meatheaded--I kept on going.
My response was to keep running until I had done the loop on Ft McHenry National Park for a totoal of ~6.5 miles. Sometimes my meatheadedness knows no bounds.
Due to that and my attendance of a motivating Battalion Messnight immediately following the run I didn't work out either Saturday or Sunday.
Oooo-stinking-rah!
20070718
CF Swimming
In the interest of making life interesting, switched it up and had a swim workout today.
Explained the CFWU, taught a rudimentary level front squat, deadlift and overhead squat w/PVC.
3 rounds for time of
50m swim
10 Deadlift
10 Front Squats
10 Over Head Squats
All finished, not for time just yet, paired up and went all out.
Later in the day gave a class to explain the Concept for Functional Fitness.
Explained the CFWU, taught a rudimentary level front squat, deadlift and overhead squat w/PVC.
3 rounds for time of
50m swim
10 Deadlift
10 Front Squats
10 Over Head Squats
All finished, not for time just yet, paired up and went all out.
Later in the day gave a class to explain the Concept for Functional Fitness.
20070717
10 minutes is enough sometimes, if you make it count.
10 minutes in the dreaded room of cardio...
CFWU of 20
As many rounds in 10 minutes as possible of:
5 weighted dips w/15#
5 weighted pull-ups w/10#
5 Over Head Squats w/45# bar
Managed 6 rounds, 5 dips and 1 pull-up
Executed a 50 ft 50# farmers walk w/each hand solo, and a 2x30# DB famers walk for 50ft.
CFWU of 20
As many rounds in 10 minutes as possible of:
5 weighted dips w/15#
5 weighted pull-ups w/10#
5 Over Head Squats w/45# bar
Managed 6 rounds, 5 dips and 1 pull-up
Executed a 50 ft 50# farmers walk w/each hand solo, and a 2x30# DB famers walk for 50ft.
20070716
"Diane"
CFWU 2x12
"Diane" is three rounds of Deadlifts/Hand Stand Push-ups done in a 21,15,9 rep scheme for time.
Maniacal--right?
I scaled to 185# from the Rx of 225, I'm just not crazy about herniated discs.
Time= 6:56
Some extreme difficulty getting through this one. Scary gasping for oxygen moments, fun.
Afterwards did 7 reps of the following with the mighty broomstick:
Overhead Squat
Front Squat
Back Squat
Deadlift
Snatch-Balance
Snatch
"Diane" is three rounds of Deadlifts/Hand Stand Push-ups done in a 21,15,9 rep scheme for time.
Maniacal--right?
I scaled to 185# from the Rx of 225, I'm just not crazy about herniated discs.
Time= 6:56
Some extreme difficulty getting through this one. Scary gasping for oxygen moments, fun.
Afterwards did 7 reps of the following with the mighty broomstick:
Overhead Squat
Front Squat
Back Squat
Deadlift
Snatch-Balance
Snatch
20070713
Scaled from the hooper WOD of the CF Games...
My version, for time, was:
100 35# Sumo dead lift high pulls (a sub for the 1000m row)
followed immediately by 5 rounds of...
25 Jumping pull ups
7 x 95# push presses
15:35
Ran 2/3 of a mile to Pull up bars
3x5 of:
pull to inverted hang
full body row from parallel bars
dips
At which point I spent about an hour discussing functional fitness and CrossFit with some Marines...
100 35# Sumo dead lift high pulls (a sub for the 1000m row)
followed immediately by 5 rounds of...
25 Jumping pull ups
7 x 95# push presses
15:35
Ran 2/3 of a mile to Pull up bars
3x5 of:
pull to inverted hang
full body row from parallel bars
dips
At which point I spent about an hour discussing functional fitness and CrossFit with some Marines...
Locked-out Work-out
By necessity my wife and I ran from Federal Hill to Mount Vernon when we locked out keys in the house.
Ran 1 minute, walked 3. Her pace, great efforts.
6 rounds to get there.
7 rounds to get back.
Ran 1 minute, walked 3. Her pace, great efforts.
6 rounds to get there.
7 rounds to get back.
20070711
Second Intro to Combat Conditioning
Did a round of stretching exercises for ~5 minutes.
Explained the good Doctor Tabata's protocol and the devilishly delightful ideas of high intensity interval training.
Executed 5 rounds 20 seconds work/10 seconds rest of: (my lowest)
Squats (16)
Overhead rifle press (22)
Sit-ups (17)
Explained further the need for full body metabolic conditioning due to the three fuel pathways of the body.
Explained thrusters, and demonstrated using an 8 lb rubber M16 rifle.
Explained the differneces between kipping and deadhang pull-ups, demo'ed kips, then assisted, then jumping pull-ups. Showed the relative work values of moving the body up and down in a full range of motion regardless of method.
Went through a modified "Fran"
21, 15,9 rep rounds of pull-ups (how ever one can get over the bar as demo'ed) and thrusters with the rubber M16.
5:11 to just over 12 minutes was the range.
Cool down, went over the need to hydrate, and released.
57 minutes total for the entire training session for 11 Marines.
Explained the good Doctor Tabata's protocol and the devilishly delightful ideas of high intensity interval training.
Executed 5 rounds 20 seconds work/10 seconds rest of: (my lowest)
Squats (16)
Overhead rifle press (22)
Sit-ups (17)
Explained further the need for full body metabolic conditioning due to the three fuel pathways of the body.
Explained thrusters, and demonstrated using an 8 lb rubber M16 rifle.
Explained the differneces between kipping and deadhang pull-ups, demo'ed kips, then assisted, then jumping pull-ups. Showed the relative work values of moving the body up and down in a full range of motion regardless of method.
Went through a modified "Fran"
21, 15,9 rep rounds of pull-ups (how ever one can get over the bar as demo'ed) and thrusters with the rubber M16.
5:11 to just over 12 minutes was the range.
Cool down, went over the need to hydrate, and released.
57 minutes total for the entire training session for 11 Marines.
20070710
"Marines go to the Mat"
By Daniel Rosenbaum
THE WASHINGTON TIMES
Published December 18, 2005
Advertisement
QUANTICO, Va.
Lt. Col. Joseph C. Shusko tempers his fighting instruction with character-building lessons as he forges a new breed of warrior at the Marine Corps Martial Arts Center of Excellence here.
The 49-year-old native of Long Branch, N.J. -- known as "Cyborg" -- demonstrates the effectiveness of the Corps' new fighting style as he throws a trainee to the grass, climbs over him and clamps a chokehold during a drill.
Three seconds pass. Four seconds. Five.
The black-belt trainee -- a staff sergeant 14 years Cyborg's junior -- struggles, pulls, scrapes. His face turns red, then purple.
He sputters and spits and finally taps his opponent's arm. The hold is released. The trainee coughs and sucks in a deep breath.
He and Cyborg smile and shake hands.
Then it's someone else's turn.
If Col. Shusko has his way, every Marine -- and everyone near them -- will benefit from the Marine Corps Martial Arts Program (MCMAP). Unlike men and women in the other branches of the armed forces, every Marine is taught how to fight hand-to-hand, up close and personal.
"Every Marine is a rifleman. Every Marine is a martial artist," Col. Shusko says.
For the first time in the U.S. military, an effort has been made to combine the most effective techniques of martial-arts disciplines from around the world into a single course of study -- MCMAP.
Among the fighting styles appropriated for MCMAP, Col. Shusko demonstrates the grappling techniques of Brazilian jujitsu, which mostly consists of ground-fighting submission holds and joint locks that he likes to call "wristy twisties."
These techniques are designed to control the enemy, to break bones and, if necessary, to kill.
Col. Shusko also teaches throwing techniques according to the Japanese art of judo and kicking skills from the Korean style of self-defense known as tae kwon do.
In addition, Thai boxing -- with its emphasis on elbow and knee strikes to inflict damage -- figures into the MCMAP curriculum.
"We did not invent anything," Col. Shusko says, "Just took the best and put it into our program."
Since lethal force is not always needed in defensive situations, the colonel schools his trainees in techniques similar to those used by U.S. police officers to make arrests or subdue suspects.
But MCMAP training involves more than merely learning how to fight. It's about learning how to be a modern-day warrior -- tough, confident and able without the ego-gratifying need to prove it.
It's about entering a bar and knowing you can handle any situation that may occur, not sizing up the competition and picking a fight, Col. Shusko says.
He and his staff recently trained a seasoned group of Marines aiming to become black-belt instructors. The instructors' course is one of the most grueling regimens in the military, and this class, which started with 34 trainees, has been reduced to 28.
Seven grueling weeks
For seven weeks, beginning at 6:30 every morning, they are put through their paces on obstacle courses and forced marches, in the swimming pool and in the classroom, on wrestling mats and in trenches.
Trainees must employ teamwork to help each other through the grueling course work -- sometimes carrying, pushing and pulling each other -- to make sure no one is left behind. Together, they often tote a 10-foot-long, 400-pound tree trunk on their shoulders throughout their training.
In classroom instruction, they learn about risk management, decision making, tactics and Marine Corps history.
Lugging 60-pound packs on their backs, they negotiate an obstacle course by climbing up 20-foot ropes and fording muddy ditches. Confidence and endurance come through tackling the 100-yard-long course five times without rest.
Through adversity, his students build character, Col. Shusko says, and MCMAP takes them to the point where their bodies do not have time to recover and heal before they are up and at it again.
"We push them just past their limit," says Staff Sgt. Richard Torrez, a MCMAP staffer, "and then that maximum becomes their minimum."
"We like it tough," Col. John W. Ripley, who has been on active duty for 35 years, explains to a group of MCMAP students training in the woods. "Mother's milk, value of mental and physical toughness.
"I've been starving, sleep deprived, biting cold, and began to love it," he says. "This attitude will serve you: I may not be the smartest, fastest or biggest, but I'm the toughest."
'One Mind, Any Weapon'
Gen. James L. Jones perceived a problem with Marines' fighting image when he became Marine Corps commandant in 1999.
As a young officer during the Vietnam War, he had heard that the North Vietnamese were more fearful of the Republic of Korea's marines than they were of his U.S. Marines.
A rumor had spread among the communists that all Korean marines knew tae kwon do.
Gen. Jones decided that the Marine Corps would develop its own martial-arts program, in part so that the enemy would know that American Marines are as adept at fighting with their hands and feet as they are with rifles and mortars.
In 1999, he turned to the director of the Marine Corps' training and education division -- Major Gen. Thomas S. Jones (no relation) -- to start a fighting school.
"I thought he was flippin' crazy," the latter Gen. Jones said during a MCMAP graduation ceremony in late October. "With all the things going on in the Marines, why do we need a martial-arts program?"
But in creating the MCMAP curriculum, Gen. Jones quickly realized its value. And as the commanding general of the Training and Education Command, he impresses that value on all who take the course.
"Shame on any of you here if all you care about is the belt you wear," he told the graduating class of black-belt students.
More than belts
"It's not about the belt. It's not about the physical training. We got enough tough guys and gals in the Marine Corps to sustain that.
"What we need to do is put the physical skills together with the mental skills and emotional skills and character development."
Ever since Vietnam, the Pentagon has sought to enhance the image of its enlisted personnel, as perceived inside and outside the military.
Although they lead the world's best-equipped fighting force, senior U.S. commanders have wanted to ensure that underneath the Kevlar and microchips beats the heart of a fighter who can prevail with little more than bare hands.
"I want the Marines who take this course and then return to duty feeling, 'Now people are safer because I'm here,' " Col. Shusko says.
The motto "One Mind, Any Weapon" is emblazoned on the T-shirt of every instructor at MCMAP, which teaches 184 fighting techniques and more than 60 character-building lessons.
Like traditional martial-arts disciplines, MCMAP uses a belt-ranking system: tan, gray, green, brown and black.
Every Marine is required to become a tan belt, and the highest rank is the sixth-degree black belt.
The Corps currently has more than 217,000 active and reserve Marines serving today, and there are 10,000 green-belt instructors, who are qualified to teach and test tan- and gray-belt students.
About 1,300 black-belt instructors are capable of testing students up to black belt.
Col. Shusko, MCMAP's director since 2003, believes his is the largest martial-arts school in the world, with more than 150,000 students across the range of tan through black belts. He personally has seen about 11,000 Marines go though MCMAP training.
Those who graduate then share their expertise with comrades at bases and camps from South Carolina to Okinawa to Djibouti.
Other branches of the armed services recognize what Col. Shusko's school has to offer: The Navy already offers Marine Corps martial-arts classes to midshipmen.
Extreme training
MCMAP training can be as hard on the instructors as it is on the trainees. Col. Shusko makes sure it's that way.
He leads by example, always wearing his camouflage fatigues and bulletproof vest while training or sitting behind his desk -- just to make his body work harder because of the added weight.
When he takes off the 16-pound vest, he feels like a slugger at the plate after swinging three bats in the on-deck circle.
His buddies nicknamed him Cyborg after the nearly indestructible robot portrayed by Arnold Schwarzenegger in "The Terminator." He's not as big as Arnold, but is just as chiseled.
And Cyborg never asks a trainee to do something he would not do himself.
"If they run the obstacle course five times, I'll run it 12 to 16 times," the graying Marine says. "If you want to work with Marines, you have to do what they do. It motivates them to see the old guy doing it."
As the thump of heavy bass blares from a weight-room stereo, the MCMAP wrestling class in the gym lasts hours.
The mat is shiny and slippery with sweat as the trainees grapple each other on a muggy afternoon.
Half of them are called off the mat to the sauna. Packed together like sardines, they sit in the heat in their thick fatigues until each of them, one at a time, has lifted a 45-pound weight overhead 20 times.
No complaints, then back to the gym for more wrestling as the other half of the class hits the sauna.
Sgt. Torrez nonchalantly rolls a trash can to the edge of the mat. "Puking is fine," he says, "just do it here."
The can goes unused.
Extreme but essential
Out on an obstacle course, a 230-pound trainee has burned his palms sliding down a slippery climbing rope. But he must complete a second climb before he or any of his fellow students can continue on the course.
One trainee braces himself against a support column; another braces himself against the first; a third climbs on top. One by one, the trainees create a human pyramid that allows the large Marine to clamber up and slap the top beam.
MCMAP training is extreme but not unnecessary, staffers and students say. The rigors and realities of being a Marine, especially during war, make valuable assets of preparedness and endurance.
Currently, about 23,000 Marines are on active duty in Iraq.
"Serving in Iraq is mentally, physically and emotionally taxing," says Capt. Jason T. Ford, 28, who served in Iraq from February through October last year. "It does a number on your head, an altered state of reality, an adrenaline spike every day. It's life or death."
A member of the MCMAP staff, Capt. Ford attributes his training for giving him the physical and mental stamina to maintain a grueling pace while patrolling the streets of Fallujah for 12 hours a day and then returning to his camp to write reports all night.
WWII vets awed
Veterans of past wars appreciate the training MCMAP provides.
"We [trained] hand-to-hand, the knife, holds and so forth, but MCMAP far surpasses our training during World War II," Ralph G. Phipps tells a group of trainees he's visiting.
The 80-year-old Marine regales them with his war stories, telling how he enlisted at age 16, landed on Okinawa in 1945, fought for more than 80 consecutive days, and fell wounded two days before the U.S. troops secured the island.
Dressed in his old uniform, Mr. Phipps spreads out his well-maintained combat gear on a table at the head of the class. He scrapes the edge of a shovel to show how he kept it sharp.
"You can read a book all day, but there are things that happen to a person in war that are not in the manuals," he says. "There was shooting, yelling and a lot of confusion, and a Japanese soldier knocked me down and stepped on my chest. I grabbed his ankle and he fell down. I happened to grab my entrenching tool and put his lights out."
Another World War II veteran, Cotton Billingsley, compares the training he received with MCMAP, saying it's "almost like getting into an automobile from the 1940s compared to one built today."
In the 'pit'
Col. Shusko has seen his share of combat operations in Desert Shield, Desert Storm, Beirut and Sarajevo,Bosnia, and his experiences inform his instruction.
On a chilly and damp October day, he sends the trainees out on a forced march -- six hours of trudging over a cold-hardened landscape, wading through dank water and crawling through thick mud.
Shivering in their water-laden fatigues, they arrive at their destination.
The colonel tells them they must go back to the start, retrieve two buddies as though they had been severely wounded, and carry them back across the entire distance they have just covered.
Near the end of their training, he exhausts the would-be black-belt instructors on a forced march and several circuits on the obstacle course, only to prepare them for the "bear pit" -- a large, flooded trench where they must fight each other to prove their new skills.
The rules: Dunk your opponent or remove him from the water. The trainees fight one-on-one, two-on-two -- up to five-on-five.
Cold water splashes and mud flies as they wrestle, kick and throw each other around the pit.
The 230-pound Marine bulldozes his way into the task, dunking or tossing out several combatants.
But even he is bested, and the last one standing is 2nd Lt. Tien Tran, who stands a good head and shoulders shorter than the "bulldozer."
The class nicknames him "the little Tran that could."
But it's not over yet.
Col. Shusko's staff challenges the students to take on anyone who has rivaled them throughout the semester, a tradition known as "calling out" your opponent.
Cold, wet and exhausted, the trainees leap back into the pit to wrestle with their nemeses. They must be aggressive, but cannot lose control. They must follow orders, but also must fight to win.
"It helps keep a level head," says Capt. Nic Wisecarver, 27, a MCMAP trainee from Reno, Nev. "It hones skills. Based on an enemy's action, you control your counteraction, and the transition from control to deadly force."
The standout student of the class, Capt. Wisecarver arrived at Quantico for MCMAP already a veteran of Afghanistan and a two-time national boxing champion at the U.S. Naval Academy. He will deploy to Iraq in mid-February.
http://www.washtimes.com/functions/print.php?StoryID=20051218-013829-7607r
THE WASHINGTON TIMES
Published December 18, 2005
Advertisement
QUANTICO, Va.
Lt. Col. Joseph C. Shusko tempers his fighting instruction with character-building lessons as he forges a new breed of warrior at the Marine Corps Martial Arts Center of Excellence here.
The 49-year-old native of Long Branch, N.J. -- known as "Cyborg" -- demonstrates the effectiveness of the Corps' new fighting style as he throws a trainee to the grass, climbs over him and clamps a chokehold during a drill.
Three seconds pass. Four seconds. Five.
The black-belt trainee -- a staff sergeant 14 years Cyborg's junior -- struggles, pulls, scrapes. His face turns red, then purple.
He sputters and spits and finally taps his opponent's arm. The hold is released. The trainee coughs and sucks in a deep breath.
He and Cyborg smile and shake hands.
Then it's someone else's turn.
If Col. Shusko has his way, every Marine -- and everyone near them -- will benefit from the Marine Corps Martial Arts Program (MCMAP). Unlike men and women in the other branches of the armed forces, every Marine is taught how to fight hand-to-hand, up close and personal.
"Every Marine is a rifleman. Every Marine is a martial artist," Col. Shusko says.
For the first time in the U.S. military, an effort has been made to combine the most effective techniques of martial-arts disciplines from around the world into a single course of study -- MCMAP.
Among the fighting styles appropriated for MCMAP, Col. Shusko demonstrates the grappling techniques of Brazilian jujitsu, which mostly consists of ground-fighting submission holds and joint locks that he likes to call "wristy twisties."
These techniques are designed to control the enemy, to break bones and, if necessary, to kill.
Col. Shusko also teaches throwing techniques according to the Japanese art of judo and kicking skills from the Korean style of self-defense known as tae kwon do.
In addition, Thai boxing -- with its emphasis on elbow and knee strikes to inflict damage -- figures into the MCMAP curriculum.
"We did not invent anything," Col. Shusko says, "Just took the best and put it into our program."
Since lethal force is not always needed in defensive situations, the colonel schools his trainees in techniques similar to those used by U.S. police officers to make arrests or subdue suspects.
But MCMAP training involves more than merely learning how to fight. It's about learning how to be a modern-day warrior -- tough, confident and able without the ego-gratifying need to prove it.
It's about entering a bar and knowing you can handle any situation that may occur, not sizing up the competition and picking a fight, Col. Shusko says.
He and his staff recently trained a seasoned group of Marines aiming to become black-belt instructors. The instructors' course is one of the most grueling regimens in the military, and this class, which started with 34 trainees, has been reduced to 28.
Seven grueling weeks
For seven weeks, beginning at 6:30 every morning, they are put through their paces on obstacle courses and forced marches, in the swimming pool and in the classroom, on wrestling mats and in trenches.
Trainees must employ teamwork to help each other through the grueling course work -- sometimes carrying, pushing and pulling each other -- to make sure no one is left behind. Together, they often tote a 10-foot-long, 400-pound tree trunk on their shoulders throughout their training.
In classroom instruction, they learn about risk management, decision making, tactics and Marine Corps history.
Lugging 60-pound packs on their backs, they negotiate an obstacle course by climbing up 20-foot ropes and fording muddy ditches. Confidence and endurance come through tackling the 100-yard-long course five times without rest.
Through adversity, his students build character, Col. Shusko says, and MCMAP takes them to the point where their bodies do not have time to recover and heal before they are up and at it again.
"We push them just past their limit," says Staff Sgt. Richard Torrez, a MCMAP staffer, "and then that maximum becomes their minimum."
"We like it tough," Col. John W. Ripley, who has been on active duty for 35 years, explains to a group of MCMAP students training in the woods. "Mother's milk, value of mental and physical toughness.
"I've been starving, sleep deprived, biting cold, and began to love it," he says. "This attitude will serve you: I may not be the smartest, fastest or biggest, but I'm the toughest."
'One Mind, Any Weapon'
Gen. James L. Jones perceived a problem with Marines' fighting image when he became Marine Corps commandant in 1999.
As a young officer during the Vietnam War, he had heard that the North Vietnamese were more fearful of the Republic of Korea's marines than they were of his U.S. Marines.
A rumor had spread among the communists that all Korean marines knew tae kwon do.
Gen. Jones decided that the Marine Corps would develop its own martial-arts program, in part so that the enemy would know that American Marines are as adept at fighting with their hands and feet as they are with rifles and mortars.
In 1999, he turned to the director of the Marine Corps' training and education division -- Major Gen. Thomas S. Jones (no relation) -- to start a fighting school.
"I thought he was flippin' crazy," the latter Gen. Jones said during a MCMAP graduation ceremony in late October. "With all the things going on in the Marines, why do we need a martial-arts program?"
But in creating the MCMAP curriculum, Gen. Jones quickly realized its value. And as the commanding general of the Training and Education Command, he impresses that value on all who take the course.
"Shame on any of you here if all you care about is the belt you wear," he told the graduating class of black-belt students.
More than belts
"It's not about the belt. It's not about the physical training. We got enough tough guys and gals in the Marine Corps to sustain that.
"What we need to do is put the physical skills together with the mental skills and emotional skills and character development."
Ever since Vietnam, the Pentagon has sought to enhance the image of its enlisted personnel, as perceived inside and outside the military.
Although they lead the world's best-equipped fighting force, senior U.S. commanders have wanted to ensure that underneath the Kevlar and microchips beats the heart of a fighter who can prevail with little more than bare hands.
"I want the Marines who take this course and then return to duty feeling, 'Now people are safer because I'm here,' " Col. Shusko says.
The motto "One Mind, Any Weapon" is emblazoned on the T-shirt of every instructor at MCMAP, which teaches 184 fighting techniques and more than 60 character-building lessons.
Like traditional martial-arts disciplines, MCMAP uses a belt-ranking system: tan, gray, green, brown and black.
Every Marine is required to become a tan belt, and the highest rank is the sixth-degree black belt.
The Corps currently has more than 217,000 active and reserve Marines serving today, and there are 10,000 green-belt instructors, who are qualified to teach and test tan- and gray-belt students.
About 1,300 black-belt instructors are capable of testing students up to black belt.
Col. Shusko, MCMAP's director since 2003, believes his is the largest martial-arts school in the world, with more than 150,000 students across the range of tan through black belts. He personally has seen about 11,000 Marines go though MCMAP training.
Those who graduate then share their expertise with comrades at bases and camps from South Carolina to Okinawa to Djibouti.
Other branches of the armed services recognize what Col. Shusko's school has to offer: The Navy already offers Marine Corps martial-arts classes to midshipmen.
Extreme training
MCMAP training can be as hard on the instructors as it is on the trainees. Col. Shusko makes sure it's that way.
He leads by example, always wearing his camouflage fatigues and bulletproof vest while training or sitting behind his desk -- just to make his body work harder because of the added weight.
When he takes off the 16-pound vest, he feels like a slugger at the plate after swinging three bats in the on-deck circle.
His buddies nicknamed him Cyborg after the nearly indestructible robot portrayed by Arnold Schwarzenegger in "The Terminator." He's not as big as Arnold, but is just as chiseled.
And Cyborg never asks a trainee to do something he would not do himself.
"If they run the obstacle course five times, I'll run it 12 to 16 times," the graying Marine says. "If you want to work with Marines, you have to do what they do. It motivates them to see the old guy doing it."
As the thump of heavy bass blares from a weight-room stereo, the MCMAP wrestling class in the gym lasts hours.
The mat is shiny and slippery with sweat as the trainees grapple each other on a muggy afternoon.
Half of them are called off the mat to the sauna. Packed together like sardines, they sit in the heat in their thick fatigues until each of them, one at a time, has lifted a 45-pound weight overhead 20 times.
No complaints, then back to the gym for more wrestling as the other half of the class hits the sauna.
Sgt. Torrez nonchalantly rolls a trash can to the edge of the mat. "Puking is fine," he says, "just do it here."
The can goes unused.
Extreme but essential
Out on an obstacle course, a 230-pound trainee has burned his palms sliding down a slippery climbing rope. But he must complete a second climb before he or any of his fellow students can continue on the course.
One trainee braces himself against a support column; another braces himself against the first; a third climbs on top. One by one, the trainees create a human pyramid that allows the large Marine to clamber up and slap the top beam.
MCMAP training is extreme but not unnecessary, staffers and students say. The rigors and realities of being a Marine, especially during war, make valuable assets of preparedness and endurance.
Currently, about 23,000 Marines are on active duty in Iraq.
"Serving in Iraq is mentally, physically and emotionally taxing," says Capt. Jason T. Ford, 28, who served in Iraq from February through October last year. "It does a number on your head, an altered state of reality, an adrenaline spike every day. It's life or death."
A member of the MCMAP staff, Capt. Ford attributes his training for giving him the physical and mental stamina to maintain a grueling pace while patrolling the streets of Fallujah for 12 hours a day and then returning to his camp to write reports all night.
WWII vets awed
Veterans of past wars appreciate the training MCMAP provides.
"We [trained] hand-to-hand, the knife, holds and so forth, but MCMAP far surpasses our training during World War II," Ralph G. Phipps tells a group of trainees he's visiting.
The 80-year-old Marine regales them with his war stories, telling how he enlisted at age 16, landed on Okinawa in 1945, fought for more than 80 consecutive days, and fell wounded two days before the U.S. troops secured the island.
Dressed in his old uniform, Mr. Phipps spreads out his well-maintained combat gear on a table at the head of the class. He scrapes the edge of a shovel to show how he kept it sharp.
"You can read a book all day, but there are things that happen to a person in war that are not in the manuals," he says. "There was shooting, yelling and a lot of confusion, and a Japanese soldier knocked me down and stepped on my chest. I grabbed his ankle and he fell down. I happened to grab my entrenching tool and put his lights out."
Another World War II veteran, Cotton Billingsley, compares the training he received with MCMAP, saying it's "almost like getting into an automobile from the 1940s compared to one built today."
In the 'pit'
Col. Shusko has seen his share of combat operations in Desert Shield, Desert Storm, Beirut and Sarajevo,Bosnia, and his experiences inform his instruction.
On a chilly and damp October day, he sends the trainees out on a forced march -- six hours of trudging over a cold-hardened landscape, wading through dank water and crawling through thick mud.
Shivering in their water-laden fatigues, they arrive at their destination.
The colonel tells them they must go back to the start, retrieve two buddies as though they had been severely wounded, and carry them back across the entire distance they have just covered.
Near the end of their training, he exhausts the would-be black-belt instructors on a forced march and several circuits on the obstacle course, only to prepare them for the "bear pit" -- a large, flooded trench where they must fight each other to prove their new skills.
The rules: Dunk your opponent or remove him from the water. The trainees fight one-on-one, two-on-two -- up to five-on-five.
Cold water splashes and mud flies as they wrestle, kick and throw each other around the pit.
The 230-pound Marine bulldozes his way into the task, dunking or tossing out several combatants.
But even he is bested, and the last one standing is 2nd Lt. Tien Tran, who stands a good head and shoulders shorter than the "bulldozer."
The class nicknames him "the little Tran that could."
But it's not over yet.
Col. Shusko's staff challenges the students to take on anyone who has rivaled them throughout the semester, a tradition known as "calling out" your opponent.
Cold, wet and exhausted, the trainees leap back into the pit to wrestle with their nemeses. They must be aggressive, but cannot lose control. They must follow orders, but also must fight to win.
"It helps keep a level head," says Capt. Nic Wisecarver, 27, a MCMAP trainee from Reno, Nev. "It hones skills. Based on an enemy's action, you control your counteraction, and the transition from control to deadly force."
The standout student of the class, Capt. Wisecarver arrived at Quantico for MCMAP already a veteran of Afghanistan and a two-time national boxing champion at the U.S. Naval Academy. He will deploy to Iraq in mid-February.
http://www.washtimes.com/functions/print.php?StoryID=20051218-013829-7607r
Amazing (if subdued) Grace
20070706
Intro to Functional Fitness
The Company got their first taste of things to come:
4 rounds
1/3 mile run
5 pull ups
20 Squats or KB SDHP (20,16 & 12 kg available)
I finished in 14:34, first--strange but true.
4 rounds
1/3 mile run
5 pull ups
20 Squats or KB SDHP (20,16 & 12 kg available)
I finished in 14:34, first--strange but true.
20070705
Tres Tabatas Mas
Amundsen Warm-up/CFWU mixture
Tabata protocol = 20 seconds of exercise immediately followed bby 10 seconds rest, making 1 round
Tabata: 10 rounds each with 1 minute in between of...
1 pood (16kg) KettleBell Sumo Deadlift High Pulls
Over Head Squats using 5 ft PVC pipe filled with sand (~10#)
Push ups
Lowest set in each of the ten rounds is the score.
12+9+5=26
Tabata protocol = 20 seconds of exercise immediately followed bby 10 seconds rest, making 1 round
Tabata: 10 rounds each with 1 minute in between of...
1 pood (16kg) KettleBell Sumo Deadlift High Pulls
Over Head Squats using 5 ft PVC pipe filled with sand (~10#)
Push ups
Lowest set in each of the ten rounds is the score.
12+9+5=26
20070702
Holy Crap did this kill me...
5 min on elliptical machine & CFWU of 15 (no pull-ups)
Three rounds for time of:
45 pound Thruster, 50 reps (done as sets of 25-rest, 15-rest, 10-rest)
35 Jumping Pull-ups (partitioned into 7 sets of 5, focus on full extension of the arms)
18:45
10 minute walking cool-down and off to work.
Three rounds for time of:
45 pound Thruster, 50 reps (done as sets of 25-rest, 15-rest, 10-rest)
35 Jumping Pull-ups (partitioned into 7 sets of 5, focus on full extension of the arms)
18:45
10 minute walking cool-down and off to work.
20070627
Ft Meade Golf Course
Fast group, sub 24 minute PFT
Indian run around course...
~1.5 miles 21 Burpees
~2.25 18 Burpees
~100m before the end 15 Burpees
~35 minutes
Indian run around course...
~1.5 miles 21 Burpees
~2.25 18 Burpees
~100m before the end 15 Burpees
~35 minutes
Static effort to get back in the groove
CFWU 3x10
Grease the groove: 5x5
135# benchpress
135# back squats
Knees to Elbows
Grease the groove: 5x5
135# benchpress
135# back squats
Knees to Elbows
20070625
Traveling sucks sometimes
Don't get me wrong, it is good to have firends, be friends, keep friends and visit friends. But friends are also those special people that make one get on the road, disrupt the diet, disrupt the workouts, drive inordinate lengths to undesirable locales and stay on fotons, floors and couches.
Friends are great.
Getting back in the swing of things after a rough weekend:
stretching followed by...
25,15, 5 rep rounds of:
20kg Kettlebell deadlift
16kg Kettlebell SDHP
12kg Kettlebell swings
5:05
Friends are great.
Getting back in the swing of things after a rough weekend:
stretching followed by...
25,15, 5 rep rounds of:
20kg Kettlebell deadlift
16kg Kettlebell SDHP
12kg Kettlebell swings
5:05
20070621
Rings and things
15,12,9,6,3 round reps for time of:
ring pull ups
12kg KB swings
6:25
Finished w/5x5 of dips & 36" box jumps
ring pull ups
12kg KB swings
6:25
Finished w/5x5 of dips & 36" box jumps
20070619
Overhead Squats
Nice way to prep for a PFT manana...
CFWU 1x10, 1x5
OHS 3,3,3,3,3,3,3
65,75,85,95,105,110,115
5x5 KTEs
15 minutes on the treadmill for cooldown
5@15/3.3, 5@10/4.0, 5@5/3.0
CFWU 1x10, 1x5
OHS 3,3,3,3,3,3,3
65,75,85,95,105,110,115
5x5 KTEs
15 minutes on the treadmill for cooldown
5@15/3.3, 5@10/4.0, 5@5/3.0
20070618
What was all that about?
Couldn't tell you why, but I haven't worked out for about a week or more...
Change of Command today, 1330.
Woke up and warmed up with kettle bells:
7,5,3,1 reps of
20kg deadlifts
16kg SDHPs
12kg kb swings
ran 1/2 mile, leapt 2 at a time up the steps to Federal Hill park, ran 1/2 mile back 9:25
cooled down by taking the dog for a jog around three blocks
(with various sprints after birds and squirrels)
Change of Command today, 1330.
Woke up and warmed up with kettle bells:
7,5,3,1 reps of
20kg deadlifts
16kg SDHPs
12kg kb swings
ran 1/2 mile, leapt 2 at a time up the steps to Federal Hill park, ran 1/2 mile back 9:25
cooled down by taking the dog for a jog around three blocks
(with various sprints after birds and squirrels)
20070612
Diana, Queen of the Hunt
This Dianne plus up was an ass kicker.
15,12,9,6, and 3 rep rounds of
135# Deadlift (I scaled from 185 Rx)
Hand Stand Push Ups (HSPUs)
and vertical leap 1 foot about standing max reach
~7 minutes, as I had to use the wall clock.
ASSKICKER, period.
After I walked 5 minutes 3/3, rowed 500m, ran 5 min, rowed 500m, walked 3/3 for you guessed it... 5 minutes.
15,12,9,6, and 3 rep rounds of
135# Deadlift (I scaled from 185 Rx)
Hand Stand Push Ups (HSPUs)
and vertical leap 1 foot about standing max reach
~7 minutes, as I had to use the wall clock.
ASSKICKER, period.
After I walked 5 minutes 3/3, rowed 500m, ran 5 min, rowed 500m, walked 3/3 for you guessed it... 5 minutes.
20070611
20070610
Working out should be fun, right?
So after a few days of crampy, achey, crappy, feverish flu-like symptoms I quit my whining and got back to the gym. I didn't do a WOD, but just did some 'play'--a little of this, a little of that, just did things to do them, to remind myself that I do enjoy this.
CFWUx10
3x3 of...
DB press 30,35,40
Bench Press 95, 115, 135
Deadlift 135, 175, 185
Overhead Squats 65, 85, 95
Front Squat 75, 85, 95
Clean 65, 75, 85
Weighted Pull ups 40, 45, 50
Snatch 75, 85, 90
Farmers walk, 50' up and down a flight a stairs, 50' back: 40, 45, 50 DBs
2x Row 500m/Run 1/2 mile
Walked at 3.0/3.0 for 10 minutes
Yes, working out should be fun, sometimes its good to go in with no plan, no agenda, nothing to prove and just enjoy working out.
It doesn't have to be fun to be fun, right?
CFWUx10
3x3 of...
DB press 30,35,40
Bench Press 95, 115, 135
Deadlift 135, 175, 185
Overhead Squats 65, 85, 95
Front Squat 75, 85, 95
Clean 65, 75, 85
Weighted Pull ups 40, 45, 50
Snatch 75, 85, 90
Farmers walk, 50' up and down a flight a stairs, 50' back: 40, 45, 50 DBs
2x Row 500m/Run 1/2 mile
Walked at 3.0/3.0 for 10 minutes
Yes, working out should be fun, sometimes its good to go in with no plan, no agenda, nothing to prove and just enjoy working out.
It doesn't have to be fun to be fun, right?
20070608
Farmers Walk + Waiters walk = CrossFit Walk
31yom, 168#, 5'8"
Burgener warm up
5x power snatch
5x OHS
5x Straight leg deadlift
Snatch: 1,1,1,1,1,1,1:
3x45,65,75,85,95,105 FAILED! So... laddered back down to the beginning, 95,85,75,65,3x45
5x5 KTEs
Farmers walk 50ft w/2x75# DBs
CrossFit walk 50 ft and up down 1 flight of stairs x2 switching up/down
Burgener warm up
5x power snatch
5x OHS
5x Straight leg deadlift
Snatch: 1,1,1,1,1,1,1:
3x45,65,75,85,95,105 FAILED! So... laddered back down to the beginning, 95,85,75,65,3x45
5x5 KTEs
Farmers walk 50ft w/2x75# DBs
CrossFit walk 50 ft and up down 1 flight of stairs x2 switching up/down
20070606
Wall Ball & Pull ups
Ran a half mile and rowed 500m,
CFWU x 15, w/25# weighted pull-ups & dips & 45# bar for OHS...
Five rounds for time of:
25 Wallball shots, 20 pound ball - 10 foot target
30 Pull-ups
wow, 4 days off for travel and a wedding take their toll.
31 yom, 186#, 5'8"
subbed jumping pull ups w/ bar 6" above max standing reach and used a 10# ball
13:54
After walked 10 laps waiters walk of the basketball court w/medicine ball, changing hands each turn
CFWU x 15, w/25# weighted pull-ups & dips & 45# bar for OHS...
Five rounds for time of:
25 Wallball shots, 20 pound ball - 10 foot target
30 Pull-ups
wow, 4 days off for travel and a wedding take their toll.
31 yom, 186#, 5'8"
subbed jumping pull ups w/ bar 6" above max standing reach and used a 10# ball
13:54
After walked 10 laps waiters walk of the basketball court w/medicine ball, changing hands each turn
20070531
Rowing/Med Ball
Three rounds for time of:
Row 500 meters
50 Wall Ball shots
CFWU of 15, walked 5min at 2.5/2.5
Subbed 10 lb med ball, 6 ft ceilings so I did med ball thrusters ending in a toss straight up, arms fully extending, in which the ball tapped the tile without knocking it out of the ceiling.
14:46
Walked 10 at 10/2.5
5x 1 minute speed bag rounds
Row 500 meters
50 Wall Ball shots
CFWU of 15, walked 5min at 2.5/2.5
Subbed 10 lb med ball, 6 ft ceilings so I did med ball thrusters ending in a toss straight up, arms fully extending, in which the ball tapped the tile without knocking it out of the ceiling.
14:46
Walked 10 at 10/2.5
5x 1 minute speed bag rounds
20070530
CFHQ from Monday 070528
Complete as many rounds in twenty minutes as you can of:
50 pound Weighted pull-ups, 5 reps
Bodyweight overhead squat, 5 reps
Scale as needed.
I cut this in half, or thereabouts
# DB weighted pull-ups, 80# OHS,
and half the time, so about 40% Rx overall.
Ran 1 mile, stretched upper body, then...
7 rounds in 10 minutes
Finished w/ 10 KTEs & 1000m row (4:46)
50 pound Weighted pull-ups, 5 reps
Bodyweight overhead squat, 5 reps
Scale as needed.
I cut this in half, or thereabouts
# DB weighted pull-ups, 80# OHS,
and half the time, so about 40% Rx overall.
Ran 1 mile, stretched upper body, then...
7 rounds in 10 minutes
Finished w/ 10 KTEs & 1000m row (4:46)
20070529
Niiiiice
Treadmill, 5 min at 5.0/2.5 then the CFWU, followed by...
DEADLIFTs&PUSHUPS
Did this with slight mod,
He does 10 rounds of 15 x 135# deadlifts & push-ups
I did 10 rounds of 10 x 135# deadlifts & push-ups.
11:48
Finished up with 5 minutes walking at 5.0/3.3, then 1000m row (5:04)
DEADLIFTs&PUSHUPS
Did this with slight mod,
He does 10 rounds of 15 x 135# deadlifts & push-ups
I did 10 rounds of 10 x 135# deadlifts & push-ups.
11:48
Finished up with 5 minutes walking at 5.0/3.3, then 1000m row (5:04)
20070527
Deadlifts and stuff, still at Corry Station
Deadlift 1-1-1-1-1-1-1 reps
Treadmill 5 min at 5/3.0
500m row in 2:33
CFWU 12x2
135, 185,235,255,275,285,290
135# Bench Press 5x5
5x 5/5 KTE/GHD Sit-ups
10 minutes treadmill 5/3.0
Feeling bummed-out today cause the Iceman got knocked out last night.
I hope he knows its not the end of the world, and just like after his fight with the Natural he can come back a return the favor to Rampage. In life it's not whether you get knocked down, it's whether you can get back up that really makes a difference.
Treadmill 5 min at 5/3.0
500m row in 2:33
CFWU 12x2
135, 185,235,255,275,285,290
135# Bench Press 5x5
5x 5/5 KTE/GHD Sit-ups
10 minutes treadmill 5/3.0
Feeling bummed-out today cause the Iceman got knocked out last night.
I hope he knows its not the end of the world, and just like after his fight with the Natural he can come back a return the favor to Rampage. In life it's not whether you get knocked down, it's whether you can get back up that really makes a difference.
20070526
Cindy does Corry Station
10 Minute walk on increasing inlcine treadmill.
CFWU x15
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
31 year old male, 168 lbs, 5 foot 8 inches
15 rounds + 5 pull-ups
10 minute coold down walk on 10/2.5
CFWU x15
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
31 year old male, 168 lbs, 5 foot 8 inches
15 rounds + 5 pull-ups
10 minute coold down walk on 10/2.5
20070524
I AM NOT ON GLOBAL!
That's for my fellow Marines, if you want to get in touch with me, let me know, but I'm not on Global.
1000m row for warm-up.
Today's WOD from the rest day video here,
For time:
10x 20# DB Clean & Jerk
1 weighted pull-up (15#DB)
9x 20# DB Clean & Jerk
2x weighted pull-up (15#DB)
8x 20# DB Clean & Jerk
3x weighted pull-up (15#DB)
7x 20# DB Clean & Jerk
4x weighted pull-up (15#DB)
6x 20# DB Clean & Jerk
5x weighted pull-up (15#DB)
5x 20# DB Clean & Jerk
6x weighted pull-up (15#DB)
4x 20# DB Clean & Jerk
7x weighted pull-up (15#DB)
3x 20# DB Clean & Jerk
8x weighted pull-up (15#DB)
2x 20# DB Clean & Jerk
9x weighted pull-up (15#DB)
1x 20# DB Clean & Jerk
10x weighted pull-up (15#DB)
10x GHD sit-ups/back extensions & 500m row for cool-down.
1000m row for warm-up.
Today's WOD from the rest day video here,
For time:
10x 20# DB Clean & Jerk
1 weighted pull-up (15#DB)
9x 20# DB Clean & Jerk
2x weighted pull-up (15#DB)
8x 20# DB Clean & Jerk
3x weighted pull-up (15#DB)
7x 20# DB Clean & Jerk
4x weighted pull-up (15#DB)
6x 20# DB Clean & Jerk
5x weighted pull-up (15#DB)
5x 20# DB Clean & Jerk
6x weighted pull-up (15#DB)
4x 20# DB Clean & Jerk
7x weighted pull-up (15#DB)
3x 20# DB Clean & Jerk
8x weighted pull-up (15#DB)
2x 20# DB Clean & Jerk
9x weighted pull-up (15#DB)
1x 20# DB Clean & Jerk
10x weighted pull-up (15#DB)
10x GHD sit-ups/back extensions & 500m row for cool-down.
20070523
Up in the morning with the risin' sun...
From www.crossfit.com on
Sunday 070520:
Sunday 070520:
"Nancy"
Five rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps
After the CFWU & a 500m row (they have a C2!)
I subbed 65# on the OHS and ran on treadmill in next room from bar for 16:56
Finished w/10 GHD sit-ups & another 500m row on the C2
3x 1 minute rounds on the speed bag for practice after...
20070521
This was the WOD from the video they were making...
While I visited mecca they did this WOD, I'm glad to finally catch up;
(you can see me for like 6 seconds here, on the left in the doorway at the very beginning)
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
CFWUx2
1 mile run on the treadmill
11:08
135# DL 2x10
5x5 KTEs
...and...
SPENT!
(you can see me for like 6 seconds here, on the left in the doorway at the very beginning)
3 rounds for time of:
Walking lunge, 100 ft
50 Squats
25 Back extensions
CFWUx2
1 mile run on the treadmill
11:08
135# DL 2x10
5x5 KTEs
...and...
SPENT!
20070520
Fran variant
CFHQ called it "Fran on Crack" I adjusted it for my speed and ability, so to most it's probably more like:
"Fran after too many pixy sticks"
21,18,15,12,9,7,3 rep rounds of,
45# Barbell Thrusters (started w/65, dropped the plates after round 1)
Jumping Pull-ups (started w/regular pull-ups, went to jumping after round 1)
Made some changes do to a twinge in my shoulder after round 1 (21)
Time: 11:08
Ended up on the treadmill for a cool down, 10 minutes walking at middle incline, then 5 rounds of 1 minute on the speed bag
"Fran after too many pixy sticks"
21,18,15,12,9,7,3 rep rounds of,
45# Barbell Thrusters (started w/65, dropped the plates after round 1)
Jumping Pull-ups (started w/regular pull-ups, went to jumping after round 1)
Made some changes do to a twinge in my shoulder after round 1 (21)
Time: 11:08
Ended up on the treadmill for a cool down, 10 minutes walking at middle incline, then 5 rounds of 1 minute on the speed bag
20070519
Back Squats, and then some...
CFWUx3
Back Squats 5x5
135,155,165,175,180
then a weightless "Linda",
timeless also, since my stopwatch stopped on hitting the floor...
5x5 of GHD sit-ups
and 20 minutes alternating between:
moving & shadow-boxing,
hitting combos on the heavy bag,
and hitting the speed bag.
Back Squats 5x5
135,155,165,175,180
then a weightless "Linda",
timeless also, since my stopwatch stopped on hitting the floor...
5x5 of GHD sit-ups
and 20 minutes alternating between:
moving & shadow-boxing,
hitting combos on the heavy bag,
and hitting the speed bag.
20070517
20070516
WOD from www.crossfitsantacruz.com
100 Overhead squats for form
complete 21-15-9 reps of
sumo deadlift high pull
pullup
100 Overhead Squats for form
14:40
followed quickly by 3x50 ft/50#DB farmers walks & 3x25#DB waiters walk on each side
100 Overhead squats for form
complete 21-15-9 reps of
sumo deadlift high pull
pullup
100 Overhead Squats for form
14:40
followed quickly by 3x50 ft/50#DB farmers walks & 3x25#DB waiters walk on each side
20070515
TAD again
Checking out the very small gym at Corry Station for the WOD from last Thursday:
Five rounds for time of:
45 pound Power clean, 21 reps
12 Handstand push-ups (feet on wall)
10:11
Trying to get back into a regular workout schedule, too many trips too often, one after the other.
Five rounds for time of:
45 pound Power clean, 21 reps
12 Handstand push-ups (feet on wall)
10:11
Trying to get back into a regular workout schedule, too many trips too often, one after the other.
20070511
A week in Monterey (CFHQ rocks)
Just got back, its late, but I'm wide awake from being on Pacific standard time.
Several workouts in the NPS gymnasium, worth mentioning only because they have a rower, speedbag and heavybag amidst the usual fluff.
One long slow run from NPS along the water to the Monterey Bay Aquarium- beautiful- period.
Oh yeah:
And one trip to the CrossFit mecca, CFHQ in Santa Cruz, dove right in for their WOD:
As many rounds in 20 minutes of 5 big box jumps, 10 L pull-ups & 15 Knees to elbows. I managed to crank out a miserable 3, and 9 KTEs shy of finishing a fourth. My form was HORRIBLE. For shame.
The poeple I met were awesome. Annie, Hollis, Brendan and Tony were all very welcoming and very gracious of their time and my goofy semi-hero worship.
My sincere thanks for your time (and for the Rhabdo t-shirt!)
Semper Fi all,
John
See me in the back sucking wind!
Several workouts in the NPS gymnasium, worth mentioning only because they have a rower, speedbag and heavybag amidst the usual fluff.
One long slow run from NPS along the water to the Monterey Bay Aquarium- beautiful- period.
Oh yeah:
And one trip to the CrossFit mecca, CFHQ in Santa Cruz, dove right in for their WOD:
As many rounds in 20 minutes of 5 big box jumps, 10 L pull-ups & 15 Knees to elbows. I managed to crank out a miserable 3, and 9 KTEs shy of finishing a fourth. My form was HORRIBLE. For shame.
The poeple I met were awesome. Annie, Hollis, Brendan and Tony were all very welcoming and very gracious of their time and my goofy semi-hero worship.
My sincere thanks for your time (and for the Rhabdo t-shirt!)
Semper Fi all,
John
See me in the back sucking wind!
20070505
20070502
YOU PUSH IT! PUSH IT REAL GOOD!
Knocked out the CFWU 2x12
Presses 7,7,7
95, 100, 102
Push presses 5,5,5
97, 102, 107
Push jerk 3,3,3
102, 107, 112
KTE 5x5
10 minutes walk on max incline treadmill
Presses 7,7,7
95, 100, 102
Push presses 5,5,5
97, 102, 107
Push jerk 3,3,3
102, 107, 112
KTE 5x5
10 minutes walk on max incline treadmill
20070424
Slow and steady goes it...
CFWU followed by 5x5 of 5:
135# Deadlifts
close gripped pull-ups
95# Front Squats
Knees to elbows
Dips w/25# DB
135# Deadlifts
close gripped pull-ups
95# Front Squats
Knees to elbows
Dips w/25# DB
20070418
"Frelen" w/ 1st Plt
Frelen:
Three rounds; 21, 15, 9 reps + a 400m run each round of:
Pull-ups, Barbell Thrusters, KB Swings
That same afternoon, 2 hour Company MCMAP drill yehaaa
20070417
MCMAP and a quickie
Gray Belt Ground Fighting taught to 9 Marines for 2 hours.
Followed by 5 x 5 of: Pull-ups, Dips and Squats
Followed by 5 x 5 of: Pull-ups, Dips and Squats
20070412
Wednesday Plt PT "CINDY"
Plt "Cindy" in boots and utes Wednesday morning. Rounds of 5 pull ups, 10 push-ups and 15 squats in 20 minutes. Range from 8 rounds to 26 (genetic phreak). My 17+ felt good.Some really bad form, despite stick-figure instructional...
But this, however slight, is progress...
20070409
Inner Harbor jog
Cause I cannot really call it a run.
Solid paced 4.3 miler around the Baltimore Inner Harbor.
~30-35 minutes, completely untimed.
Beautiful way to start the day...
Solid paced 4.3 miler around the Baltimore Inner Harbor.
~30-35 minutes, completely untimed.
Beautiful way to start the day...
20070404
Some CF Total work for form
CFWU of 15
WOD:
5x5 of the following:
Back Squats: 75,95,105,125,135,145(oops)
Presses: 45,55,65,75,85
Deadlifts: 135,145,155,165,175
Knees to Elbows
WOD:
5x5 of the following:
Back Squats: 75,95,105,125,135,145(oops)
Presses: 45,55,65,75,85
Deadlifts: 135,145,155,165,175
Knees to Elbows
20070328
Fun in the sun
It was sunny, what can I say...
12kg KB
45 lb Oly bar
3 rounds for time of:
50 KB swings
7 Pull-ups,
7 Dips
7 Cleans
12:31
12kg KB
45 lb Oly bar
3 rounds for time of:
50 KB swings
7 Pull-ups,
7 Dips
7 Cleans
12:31
20070327
MCMAP + WOD
Taught 2 & 1/2 hours of Gray Belt: Hip Throw, Armed Manipulations, Rear Choke & drills.
After went directly to the gym for the WOD from....
CFWU, 95,115,115,125,125,130,135
Ended w/21xOly Bar...
After went directly to the gym for the WOD from....
Thursday 070322:
Push press: 3,3,3,3,3,3,3CFWU, 95,115,115,125,125,130,135
Ended w/21xOly Bar...
20070324
MCMAP Functional Fitness
3 rounds,21-15-9 reps, for time:
dips/pull-ups
400 m sprint
In the 16 person class, 1 beat me.
Time was irrelevant.
Afterwards, 2 hours of Gray Belt MCMAP class, followed by guided-discussion on the 14 Leadership Traits.
dips/pull-ups
400 m sprint
In the 16 person class, 1 beat me.
Time was irrelevant.
Afterwards, 2 hours of Gray Belt MCMAP class, followed by guided-discussion on the 14 Leadership Traits.
20070322
Platoon PT: Dirtbag mile and a half
Dirtbag Mile (& 1/2):
2 laps of the PFT course with one Marine carying or being carried at all times.
Each change over during the 1st lap = 15 push-ups, during the second lap = 15 ROK jumping jacks.
1st squad won. Me and my squad gave them 15 8 count body-builders as rewards
Finished with 3 rounds of 1 min L-holds to bent knee holds, to hanging from the bar as best each person could hang. After three rounds did a max set of dips/pulls ups
2 laps of the PFT course with one Marine carying or being carried at all times.
Each change over during the 1st lap = 15 push-ups, during the second lap = 15 ROK jumping jacks.
1st squad won. Me and my squad gave them 15 8 count body-builders as rewards
Finished with 3 rounds of 1 min L-holds to bent knee holds, to hanging from the bar as best each person could hang. After three rounds did a max set of dips/pulls ups
20070318
Federal Hill park run
Not to be daunted by cold weather, I ran from the house to Federal Hill park: one lap of the small loop and one lap of the big loop.
Just needed a pick me up... no warm-up, no WOD, just a brisk 1.5 mile run.
No timer, but probably ~13-14 minutes.
Just needed a pick me up... no warm-up, no WOD, just a brisk 1.5 mile run.
No timer, but probably ~13-14 minutes.
20070315
Simple Plan
The plan is simple, keep working out until I get a 285+ pft this spring:
5 rounds for time:
300m run
7 20KG KB swings
12 Ring Dips
15:40
After:
5x5 KTEs,
3x7 1 handed KB deadlifts,
5 x 1 min on jump rope
5 rounds for time:
300m run
7 20KG KB swings
12 Ring Dips
15:40
After:
5x5 KTEs,
3x7 1 handed KB deadlifts,
5 x 1 min on jump rope
20070314
Platoon MCMAP
CFWUx3
5x suicides on regulation basketball courts, 3/4 mile indian sprints w/10 Marines
followed by..
Tan Belt Sustainment: Counters to Chokes and Holds
10 Marine bull-in-the-ring session
good times had by all...
5x suicides on regulation basketball courts, 3/4 mile indian sprints w/10 Marines
followed by..
Tan Belt Sustainment: Counters to Chokes and Holds
10 Marine bull-in-the-ring session
good times had by all...
20070313
CFT work
CFWUx2
Work towards actually doing the CrossFit Total some day...
5x5 Deadlifts:
135,185,225, 245,255
5x5 Shoulder Press:
45,65,95,115 stopped after I realise I was doing a push-press, dropped to 75,85,95
10 minutes of treadmill, max incline, walk 5 min, run 5 min.
Work towards actually doing the CrossFit Total some day...
5x5 Deadlifts:
135,185,225, 245,255
5x5 Shoulder Press:
45,65,95,115 stopped after I realise I was doing a push-press, dropped to 75,85,95
10 minutes of treadmill, max incline, walk 5 min, run 5 min.
20070308
1st 3 days in a row in a while.
So many things can keep you away from the WOD, no gym no time no motivation no reason to keep making excuses anymore--MAKE TIME!
0630 on base:
5x5 CFWU
5x5 Hang Squat Cleans
45, 65, 75, 95, 100
Gotta get back in the saddle, PFT will be here before I know it.
0630 on base:
5x5 CFWU
5x5 Hang Squat Cleans
45, 65, 75, 95, 100
Gotta get back in the saddle, PFT will be here before I know it.
20070307
Platoon Tabata This
Tabata This:
8 rounds of 20 seconds work/10 seconds rest of...
Push presses (45 Oly Bar, 20 lb fixed bar, 8.9 lb rubber rifle)
Push Ups
Squats
Sit-Ups
Followed by three max sets of pull-ups & dips
Lots of fun.
8 rounds of 20 seconds work/10 seconds rest of...
Push presses (45 Oly Bar, 20 lb fixed bar, 8.9 lb rubber rifle)
Push Ups
Squats
Sit-Ups
Followed by three max sets of pull-ups & dips
Lots of fun.
Yesterday AM
Base gym=free
CrossFit T-Shirt=$19
Having someone else walk up, know you're about to do the WOD & join you=priceless
Front Squat 3,3,3,3,3,3,3:
95, 105, 115, 125, 135, 145, 155
3x7 barbell snatch w/just the olympic bar
3x7 KTE's for fun
CrossFit: Membership has its privileges.
20070228
PLATOON FIGHT GONE BAD!!!!!
1 Platoon of Marines
3 rounds of 5 stations, 1 minute rest between rounds:
My FBG score: 113
Of Five groups of three the highest scores per team were: 58, 112, 113, 122, 127
Not bad for a 31 year old on the 13th Anniversary of my first day in the Marine Corps.
Happy Marine Corps Anniversary to me...
3 rounds of 5 stations, 1 minute rest between rounds:
- Burpees
- Kettlebell Sumo deadlift high pulls
- Rubber M-16 Rifle thrusters
- Box jumps with flack jacket
- Wall Ball 6lb med ball
My FBG score: 113
Of Five groups of three the highest scores per team were: 58, 112, 113, 122, 127
Not bad for a 31 year old on the 13th Anniversary of my first day in the Marine Corps.
Happy Marine Corps Anniversary to me...
20070227
WOD?! Nuh Uh!!!!
wow... I did an actual WOD, as RXed...
Overhead Squat: 1,1,1,1,1,1,1
65,75,85,95,105,120,135
5x5 KTEs
Overhead Squat: 1,1,1,1,1,1,1
65,75,85,95,105,120,135
5x5 KTEs
20070226
Getting weak after a week...
Thouht it would be a good idea to do something easy, not too easy, but easy nevertheless.
3 rounds but not for time:
25 high jumps of the jump rope (in lieu of the double unders I am unable to do)
5 one handed 20kg KB deadlifts
5 two handed 16kg KB swings
5 one handed 12 kg KB snatches
3 rounds but not for time:
25 high jumps of the jump rope (in lieu of the double unders I am unable to do)
5 one handed 20kg KB deadlifts
5 two handed 16kg KB swings
5 one handed 12 kg KB snatches
20070221
First WOD in the new crib
light CFWU
1000m run (touch the Stadium)
50 12' box jumps
50 12kg KB swings
11:13
cooldown lap around the block (~400m)
1000m run (touch the Stadium)
50 12' box jumps
50 12kg KB swings
11:13
cooldown lap around the block (~400m)
20070214
Probably the last Bethesda NNMC gym workout eer...
CFWU x 3 of 10
light & loose 500m Row (~3:15)
5 rounds of15, 12, 9, 6, 3 reps, for time, of:
75# OHS
Assited HSPUs
Pull-ups
10:02
3 rounds of 500m row/500m treadmill run
5x5 KTEs
light & loose 500m Row (~3:15)
5 rounds of15, 12, 9, 6, 3 reps, for time, of:
75# OHS
Assited HSPUs
Pull-ups
10:02
3 rounds of 500m row/500m treadmill run
5x5 KTEs
20070212
Scaled down Nancy
CFWU
5x for time:
400m run on treadmill,
7x jumping pull-ups
12x 12kg KB swings
18:01
5 min walk at 2.5/2.5 on treadmill
5x for time:
400m run on treadmill,
7x jumping pull-ups
12x 12kg KB swings
18:01
5 min walk at 2.5/2.5 on treadmill
20070211
Sunday morning constitutional
5 rounds of 5, no clock, just to work it out a little
12kg KB power clean (5 each side)
20kg KB deadlift
16 kg KB SDHP
12kg KB power clean (5 each side)
20kg KB deadlift
16 kg KB SDHP
20070209
Company B PT
Team PT:
4 Marines run together, during exercises 1 Marine executes while 1 rests, 1 does sun gods, 1 does in & outs rotating clockwise until the number of reps is completed for that exercise by all four together.
100 Squats
1000m run
100 horizontal knee strikes on a bag w/a partner
1000m run
200 4 count flutter kicks
1000m run
100 push ups
1000m run
100 8 count body builders
Of ~10 teams, mine came in 3rd, not too shabby...
4 Marines run together, during exercises 1 Marine executes while 1 rests, 1 does sun gods, 1 does in & outs rotating clockwise until the number of reps is completed for that exercise by all four together.
100 Squats
1000m run
100 horizontal knee strikes on a bag w/a partner
1000m run
200 4 count flutter kicks
1000m run
100 push ups
1000m run
100 8 count body builders
Of ~10 teams, mine came in 3rd, not too shabby...
20070206
"Fran" (kinda)
Three rounds, 21-15- and 9 reps, for time of:
45# pound Thruster
Jumping Pull-ups
4:07
5x5 KTEs
20070205
Finally back on the main CF WOD page
from Friday 070202 on www.crossfit.com
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
I subbed 50#DBs.
17m33s
For cooldown I walked 5 min at 2.1 on 12 incline, then 5 minat 3 on 3 followed by 1 lap w/50#DBs.
20070202
Winded and Limping
4 mile indian run on uneven terrain. Probably not the best 1st run after 2 months in a cast. Fell out of formation about 2/3 of the way around the course. Finished at a good clip, just could keep sprinting through the pain.
After cool-down, led Tan belt sustainment of Leg Sweep and Rear Choke.
After cool-down, led Tan belt sustainment of Leg Sweep and Rear Choke.
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At the old HQ, CrossFit MECCA in 2007
USMC. pft 20/100/19:56
Comment #306 - Posted by John H at April 14, 2007 06:27 PMhttp://www.crossfit.com/mt-archive2/002335.html