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

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


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
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

At the old HQ, CrossFit MECCA in 2007