Here is Fridays workout. I am on leave for today, so I will not be here. Go to www.cathletics.com and click on the exercise demo link at the top of the page, and look in weightlifting link (or the other ones) if you have questions on any of the lifts. Have a great Friday, post your weights and times to comments, and I will see you all on Monday.
Tall snatch + 2 snatch balance - heaviest for day; 85% of single x 1 x 3 (LOOK THESE UP!!!)
Overhead squat - heavy single; 85% of single x 2 x 3
Chin-ups - 3 x 12 (add weight if needed) (These are specifically chin ups, so just do chin ups)
4 rounds for time of:
250 m row
30 sit-ups
30 flutter-kicks
Post numbers and questions to comments.
Have a great workout, and I will see you on Monday. Enjoy your rest weekend.
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
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August
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- Friday's here...
- Rest Day.....Or...
- Wednesday mess
- Get it on Tuesday
- TSHIRTS HAVE BEEN ORDERED!!!
- Mondays strength day
- Friday
- Rest day or....
- Keeping up with the "New" stuff
- Day two- new skills
- Start of new cycle
- Rest, Rest, Rest...
- Thusday's pain train
- TIME FOR THE TOTAL!!!
- T-shirt pricing
- You choose Tuesday
- For Monday
- Putting the glaze on the ham
- Time to hit it up
- WED MEBB Legs
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August
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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.
4 comments:
Tall snatch+ 2 Snatch balance
Heavy=95lbs
1x3=85lbs
Overhead Squat
Heavy=115lbs
2x3=105lbs
Chin up 3x12
WOD 10:08
Good times, always good times!
The snatch balance were a pain in the ass but I finally got them.
Tall Snatch+2 snatch bal: Max 90, 85 1x3
Overhead Squat: Max 120, 105 2x3
Mini WOD:
12:13
Tall snatch+ 2 Snatch balance
Heavy=90lbs
1x3=85lbs
Overhead Squat
Heavy=125lbs
2x3=105lbs
Chin up 3x12
WOD: Completed, however had to stop time due to bottleneck at the rowing machine and my time screwed up and stated that I finished in 8:58. I know that it took me longer than that...
Tall Snatch and Balances
1x3 105
Overhead Squats
2x3 165
Mini WOD 11:54
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