Rest Day, except for the PFT I have to run.

1545 EST
3 mile run in 19:29, 16 Pull Ups, 100 Crunches
271 of 300
last PFT 254, previous 225,
I felt like I should have torn through more pull-ups,
all in all, a PFT is starting to feel like just another CrossFit workout.


Monday 051128

21-15-9 reps of:
225 pound Deadlift
Handstand push-ups
Post time to comments.

0911 EST
3 rounds of CFWU
(CrossFit Warm-Up = 10 pull ups, 10 dips, 10 overhead squat, 10 sit ups, 10 back extensions)
8:47 modified to 185# DeadLift
1st set of DL: 11, then 10, HSPUs: 15, 6
2nd... DL: 9, 7 HSPUs: 15
3rd... DL: 9 HSPU: 9
Incredible workout, leads to some dizziness on my part after both exercises.
Finished with 2x 10 each of hanging leg raises, decline reverse cruches, bicycle crunches.


Sunday 051127

Barbell Thruster 1-1-1-1-1-1-1-1-1-1-1-1 reps.
Post loads to comments.

1335 EST
70,85,95,110,125x2, 135(Failed),130x3,135(Failed), 130x3


Saturday 051126

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Post time to comments.

This workout is named in honor & memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”.
From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

On a personal note, I served in Afghanistan, on board Bagram AB on the day this happened. Those of us who could do nothing but lend our support and throw ourselves at our jobs felt the loss of those warriors on that ridgeline. I'm proud to serve with true men and heroes like LT Murphy and will keep them and their families in my heart.

1015 EST
Fisrt mile ~8:30
PUs-started w/10s, then 5's, then any # I could get for 50 deadhangs, then 5x10 kipping, 100 at~25min
8x25 for 200 push ups at~34:30W/broomstick: 2x50 back squats, 4x25 front squats, 4x25 overhead squats, 300 at~45:00
Last mile hurt bad.
I've never felt like such a total scumbag, except maybe during the E-course at TBS.


Thanksgiving Day

Clean, Push Press, Push Jerk, Split Jerk 1-1-1-1-1-1-1-1-1-1 reps
Post loads to comments.

1813 EST
Gonna pay tomorrow. I now owe two WODs.


Wednesday 051123

Four rounds for time of:
Run 400 meters
50 Squats
Post time to comments.

1315 EST
Did yesterdays DEADLIFT workout:
165, 195, 205, 225, 245, 265(failed), 255, 260
The I did a little crossfit FGB or sorts:
Three rounds of...
20# waiters walk around the gym
20# farmers walk around the gym
1 minute of 24' box jumps
5 rounds of...
1 minute of jump rope
1 minute heavy hitting standing bag
15 minutes 95 rpm stationary bike.


Tuesday 051121

Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.

1637 EST
6 x 1 minute speedbag drills
in between:
10 press-press-flings
10 HSPUs
10 diamond PUs
10 sun-gods
10 side straddle hops


Monday 051121


1758 EST
All my Tan Belt students passed their test today.
PFT and back in the CrossFit cycle tomorrow.


Sunday 051120

For time:30 Muscle-ups
Post time to comments.
If you cannot do the muscle-ups do 120 pull-ups and 120 dips.

1252 EST Home:
The weekend calls for rest, but I need exercise.
5 rounds of
10 x 1 armed DB snatch @ 20#
10 x DB push press @ 20#
10 x push-ups w/paralletes
10 x squat clean w/PVC bar
10 x snatch w/PVC Bar
Even recovery periods cry for a work-out, sickness anyone?



A needed rest day, for the wicked.


Friday 051118

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats


Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Post your choice of girls and rounds completed to comments.

0555 EST
5 minute hill walk, 3x minor CFWU, 3x Burgener warm-up instead of squats, pus, dips
Cindy for the 1st time:
16 full rounds, 3 PUs
1 complete round of laying on the floor gasping and holding back last night's takeout
CrossFit is amazing. Crossfit is awful. I love CrossFit, I hate it.

1835 EST
Tan Belt Course
6 x 30 Rds of Body Sparring
1 trip through the Marine Corps Obstacle Course



As usual I couldn't rest on my rest day, Tan Belt Class in the PM.
Speed Bag 1 x 1 minute, 4 x 3 minutes
Knife Techniques
Rifle & Bayonet
Armed Manipulations
Unarmed Manipulations
Went home and did some L-sits on the parallets


Wednesday 051116

For time:
Bike sprint, 1 mile
20 inch Box jump, 35 reps
GHD sit-up, 35 reps
15 ft Rope climb, 3 ascents
35 Slam-ball, 20 pound ball
35 pound Dumbbell walking lunge, 120 ft
35 pound Dumbbell hang squat clean, 35 reps
Ring dips, 35 reps
Post time to comments.

0515 EST at globo-gym
21:27, a few subs:
12# med ball
no rings, standard dips
no GHD, on ball w/feet secured & legs straight
rope pull downs 16 @100# per rope ascent

1430 EST on base
2xObstacle Course
Counters to Strikes
Leg Sweeps
Counters to Chokes and Holds
added some suicides and sandbag PT


Days Three through Now...

The U.S. Marine Corps turned 230 years this past November 10th.
Happy Birthday to all current and former Marines.
The website is still suffering some delays, but I have continued to train with Crossfit via CFHQ at www.crossfit.com
I made some parallettes out of PVC last week for L-sits and HSPUs. They are awesome but my dog seems to think they are little dog hurdles.
I began a MCMAP tan belt course yesterday, so some MA, calisthenics, speed bag and sandbag drills follow the workday in the PM.


Day Two

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
Post time to comments.
MOTO: No kipping


Day One

Clean 3-3-3 reps
Run 2000 meters
Clean 3-3-3 reps
Start run immediately after third set of cleans. Attempt same three clean sets after run. Post loads and run time to comments
MOTO: Do the run in boots and utes, interceptor vest optional.

At the old HQ, CrossFit MECCA in 2007