Tuesday, January 27, 2009

Tuesdays fun

AM Workout:

Treadmill 5K at various speeds in 1 minute intervals.

PM workout:

Warmup of following:

3X10 pullups/pushups/GHD situps


1-1-1-1-1 SP
3-3-3-3-3 PP
5-5-5-5-5 PJ

Post loads.

Sunday, January 25, 2009

Monday starts the two a days....

Here you go. Time to start doign a split programming two a day type regimen. At least for me, it is. Anyway, here is what Ive got going on for Monday...

AM workout:

5k Run

PM workout:


3x1o of the following:

GHD situps


5X5 Deadlift Post loads.

Then complete the following:

for twenty minutes, do the following:

KB snatch (15 sec left, 15 sec rest, 15 sec right)
OHKB swing (15 sec left, 15 sec rest, 15 sec right)
KB Clean (15 sec left, 15 sec rest, 15 sec right)

If you have an interval timer, like a GYMBOSS, the timing will be allot easier for you.

Post loads to comments. I am going to work a two a day regimin for a few weeks here, so bear with. Concentration of the PM worouts is going to be strength, with some sort of complimentary metcon/strength workout after it. Will always have the warmup in there as well. Take it easy, and let me know what you all think of the format. Talk to you soon.

Friday, January 23, 2009


I am sure you all are aware of the Operation Phoenix project thats going on. Hopefully some of you have gotten donations off and gotten great t-shirts all ready. If you havent, you will be able to get your very own CROSSFIT WTBN to support Operation Phoenix as of today. I donated our tshirt design to Operation Phoenix cause I obviously believe in the cause. ANYWAY, point is, till Operation Phoenix is closed out, that will be the only place to purchase Crossfit WTBN tshirts unless they run out, and dont start doing them again. It will also probably be the last Crossfit WTBN shirts to be produced with me leaving to Camp Lejeune and transferring my affiliate down there. OK, enough rambling. GIVE UP SOME DUCKETS FOR A GOOD CAUSE..... 100 PERCENT GOES TO OUTFITTING THE USMC in case you didnt all ready know. Take it easy you all. I plan on starting doing a 5 day training forecast type format for the site starting this week, as I only get on here from home now, due to it being blocked at my work. (Social Networking site, I HATE NMCI) So I will put up a block of workouts, and you guys can post daily, or all at once, or not at all, its up to you. Ill get something up on the site this weekend.

Thursday, January 22, 2009

Getting back into the swing of things

Okay, I am getting really bad about this website, and I am really sucking about it. Also, we are just getting back into the swing of things PT wise at the shop. Here is what we did today. If anyone still even checks this thing anymore, post your times to comments. Brought to you by www.crossfit.com

5 rounds for time of the following:

45lb bar overhead walking lunges, 50 ft
21 burpees

My time was a miserable 17:10. I REALLY need to drink the Kool-Aid again. Just not feeling it lately, and it shows, as well.

Saturday, January 17, 2009

Moving (PCSing)

If this site is not being updated on a regular basis, I apoligize for that. I am in teh middle of executing orders, and PCSing back to Camp Lejeuene North Carolina. I am going to be going back to one of our deploying EOD units. I will be moving Crossfit Weapons Training Battalion to Camp Lejeune as well, and changing the name to something that has to do with being down there. Thanks so much for everything everyone has done here, and I cant wait to get down to NC, get back to work. I will keep posting to this site when I get a chance before I leave. Thanks for sticking with me, and I will get this thing going soon.