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

"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

From Friday (Run 5k)

USMC. pft 20/100/19:56

Comment #306 - Posted by John H at April 14, 2007 06:27 PM

http://www.crossfit.com/mt-archive2/002335.html

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

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...

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...

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

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

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....

Thursday 070322:

Push press: 3,3,3,3,3,3,3
CFWU, 95,115,115,125,125,130,135
Ended w/21xOly Bar...

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.

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

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.

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

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...

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.

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.

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.

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.

PLATOON FIGHT GONE BAD!!!!!

1 Platoon of Marines
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

Scored bythe total of the lowest number for each round of each exercise.
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...

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