Congratulations to Justin Van Saghi for graduating from infantry school last weekend!
Thursday, April 29, 2010
Justin Van Saghi
Tuesday, April 27, 2010
Run and Pull
Kantmakem
Wednesday, April 21, 2010
Jamaican Me Stronger
Saturday, April 3, 2010
Burpee Challenge and Extra Credit
50 Day Burpee Challenge
We started on the 15th of March. Each day do one more than you did the day before. You can break them up however you like. If you miss a day add it to your next day. April 1st was day 18. Mark it on your calendar and have fun.
Spring Break Extra Credit
Get a sweet picture of yourself doing a handstand at a scenic landmark. If you are unsure what I mean just go to the CrossFit main site and browse the WOD's.
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Three's Company
Threes Company
With a group of 3-4 complete the following list in order:
100 Wheelbarrow Walks (each step with your hand is a rep)
200 Leg Throw-downs (body must rise off ground to shoulders/candlestick position)
300 Box Jumps (get creative and find something you can jump onto without breaking it or it breaking you)
400 Weighted Lunges (find something heavy, pick it up, and start lungeing)
Cards
Cards!
Split a full deck of cards into two equal halves
With a partner or team, flip two cards and perform the higher card. (do this by yourself with 1/2 deck - unless you're feeling like a challenge...do the whole thing!)
Face cards are worth 10 reps and aces 15 reps.
Hearts: Mountain Climbers (jumping lunges)
Diamonds: Bicycle Sit-ups (shoulder blades off ground)
Spades: Candlestick Jumps (ground to standing to jump)
Clubs: Tricep Push-ups
Last Run on Bushwhacker
Last Run on Bushwhacker
AMRAP in 12 Minutes of:
6 Walking Lunges
3 Burpees
(This WOD could bring your back up to par with the Burpee Challenge. 25 Rounds will make 75 Burpees. Never too late to jump back in. Don't quit while it is easy to catch up. Burpees in a workout DO count towards your daily total.)
Get Creative
Create your own WOD
Make up a workout of you own while you are on Spring Break. Think about the combinations of Gymnastics, Weightlifting, and Cardio/Endurance. Will it be a task oriented WOD (e.g. 30 Muscle-ups for time or 21-15-9 Thrusters) or will you choose to do a timed WOD (e.g. TABATA Sit-ups or As Many Rounds As Possible in 20 minutes of 500 meter Rows and 10 Pull-ups). Will you go on a run? How long and how far? Lift some heavy boulders, hold your breath and run into the ocean for distance? Challenge yourself to a new sport while at an exotic place. Be creative with your surroundings and availability of equipment.
Friday, April 2, 2010
Josh
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