Here is a little mix for you. Its Angie (a Crossfit main page WOD), and some running. I know you guys like to run as well, so I figured I would throw these in for you for some good measure. Let me know what you think of this workout, and as always, post times and such to comments. Its a whole new week, so lets get ready to do some great things this week. Start it off right with this one:
Run 800m
100 pullups (dead hang or kipping only)
100 pushups
100 situps
100 air aquats
Run 800m
For time! Track your first 800 time if you can, and compare it to your second 800m time. Again total workout is for time as well, I am just interested in your 800 times as well.
Have a great Monday!
OPERATION PHOENIX
UPCOMING EVENTS
Back to Basics Crossfit 101
I will be going back to the basics, and trying to get everyone to relearn the basic Crossfit movements. I am looking at getting it going after 5 January. Due to having a class on deck, it will have to take place in the AM, as in 0530. If you want to attend, let me know.
I will be going back to the basics, and trying to get everyone to relearn the basic Crossfit movements. I am looking at getting it going after 5 January. Due to having a class on deck, it will have to take place in the AM, as in 0530. If you want to attend, let me know.
About Me
- st8we
- Active Duty Marine EOD tech. Stationed in Quantico Va to teach Dynamic Entry. Currently Crossfit Level 1 certified, and Crossfit affiliate owner.
Links to friends and good sites
- Performance Menu
- Crossfit
- http://www.kettlebellkoncepts.com
- Crossfit Quantico
- Gym Jones
- http://www.againfaster.com
- http://www.crossfitjerseyshore.typepad.com
- http://www.bodybuilding.com/fun/kettlename.php
- http://www.dragondoor.com
- http://www.liftkettlebells.com
- The IF life
- Robb Wolf blog site
- The Zone diet
- Paleolithic diet
Jersey Kettlebell
Blog Archive
-
▼
2008
(147)
-
▼
June
(18)
- Run, Angie, Run
- Friday's here...
- Rest Day/Skills
- Painstorm
- Structured classes
- Pullup ladder
- Intensity is the name of the game....
- Dial "P" for pain...
- Lung pop, oh wait, that was my leg that popped....
- Did someone say shoulders??
- An article worth reading...
- Have a good Monday!!!
- This one might hurt....
- You say tabata, I say oh crap....
- I love the smell of sweat in the morning....it sme...
- Ouch!
- Monday's grinder
- My stomach's on fire
-
▼
June
(18)
Disclaimer
**CrossFit WTBN is not endorsed by the Department of Defense and is not affiliated with the United States Marine Corps**
The word on Crossfit WTBN
Crossfit WTBN is a non-profit military affiliate with a focus on functional fitness. The intent of Crossfit WTBN is to provide free instruction, workout equipment, and space to crossfit for active duty military personnel, retired personnel, DOD employees, and military dependants to foster a community of like minded individuals for the purpose of getting faster, stronger, and more agile. You can contact Crossfit WTBN by calling 703 432 6717, or 703 898 6426.
You can recieve free training and a workout in the principles of Crossfit from 1100-1300 daily (novices), and from 1400-1500 for the advanced Crossfitter Monday through Friday. Times and days are subject to course schedule at the Dynamic Entry School. Please, if you are going to begin attending training with us, call ahead, and be on time for your training.
You can recieve free training and a workout in the principles of Crossfit from 1100-1300 daily (novices), and from 1400-1500 for the advanced Crossfitter Monday through Friday. Times and days are subject to course schedule at the Dynamic Entry School. Please, if you are going to begin attending training with us, call ahead, and be on time for your training.
2 comments:
Did the following today:
45 Double unders
45 135# squat cleans
45 Ring dips
45 double unders
Time as Rx'd: 19:00 flat
45 Squat cleans at 135# sucked. had to break all sets down into 5's to get done. Legs are fried, and I cant believe how hard I was breathing on a "strength" based workout. Everything else was a breather compared to the squat cleans....
Made up one of last week's WODs. Did 3 rds of: 800-m run, 21x1.5 pood KB swings, 21x95# thrusters, and 21xpull-ups. Time of 39:54. Thought I could do it in less than 30:00 when I started, but thrusters hit me hard (one of my weak areas).
Post a Comment