OPERATION PHOENIX TSHIRTS NOW AVAILABLE

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.

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.

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.

New Year Overhaul

Well, since the site is now going to have to be run from my home computer, I will have to get that going. You all should still be able to view the site daily from the .mil computers that we are accessing everyday. You just wont be able to add comments or anything like that. I am looking at getting back to what we used to do. Small introductory lesson on a skill you want to learn, followed by a small group workout. If you guys are still interested in that, let me know after I get back from Christmas vacation. I will be back to work on 5 January to a class on deck. I will be in the gym at 0600, getting a workout in. I have goals allready in place, do you? Talk to you all soon, sorry this website has fallen by the wayside a little bit. See you all when I get back to work.

Tues Fun

Here is todays workout, brought to you by www.crossfit.com Normally, the day in between Big 21 days is usually a light metcon day, but since its the start, and I am really wanting to hit up a strength workout today, we are going to do this instead. Besides, this is going to be a short week with T-day in the mix, so its ok, normal programming is out the window. So, here it is, get it done, and post times to comments.

Five rounds for time of:

135 pound Deadlift, 15 reps
135 pound Hang power clean, 12 reps
135 pound Front Squat, 9 reps
135 pound Push Jerk, 6 reps

Post time to comments.

Get it done girls.

BIG 21 (strength phase)

This is a program I got from a guy named Dan John. He is a world class O-lift guy with several records and what not. Anyway, this program is a day on, day off program for three weeks basically. It is a big time strength and conditioning program that is not for the faint of heart, and its hard on the wrists after a couple of weeks, but you will get used to it, and you WILL realize some serious strength gains doing this program. Come by the office for the matrix if you want to load it to your computer so you can put in your personal loads. It is based in the Clean and Press, Snatch, and Clean and Jerk. Todays workout would look like this:

Exercises would be Clean and Press, then Snatch, then Clean and Jerk. All exercises are the Power variant, not the squat type, so it would be Power CP, Power Snatch, and Power CJ. This is your rep scheme for each exercise.

Reps
5 (your starting load here)
5 (+ 5 lbs)
5 (+5lbs)
1 (+5lbs)
1 ""
1 ""
1 ""
1 ""
1 ""

You do ALL the CP before starting the Snatch, and so on. You add 5 pounds from your starting weight after each set. Then on day two, your starting weights are 5 pounds heavier than the day prior. You do that EVERY time you do it for the full cycle. Starting weight each day is 5 pounds heavier than the day prior. Give it a try you will like it ALLOT. Do this on Mon, Wed, and Fri, and on Tues do Crossfit METCON workouts that are light on the weights and heavy on the metcon. I will post up each day of whats what. COME SEE ME FOR THE MATRIX.... it will make the math and the figuring much easier for you. ALSO, CLICK THE LINK FOR OPERATION PHOENIX!!!! Talk to you all soon, glad to be back.

Im back

I am finally back after about a month of TADs and leave. Give me a day to get back online here at work, and I will start posting WODs again. Good to be back, I hope you guys have been hitting workouts while I have been gone, unlike me, who is going on about 3 and a half weeks of no PT. I feel like a food blister. Talk to you all soon.