20070228

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...

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

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

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)

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

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

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

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...

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.

At the old HQ, CrossFit MECCA in 2007