Wednesday Form: Proper Hopper

Pic 1&2, Pic 3&4...SideSquat...Hop.
Nice work last night keeping hips aligned, deep drop, big push.
Also, going lighter on the WB allowed for more controlled descent. Just right!

Tuesday Attitude: A present. For you.

"To give anything less than your best is to sacrifice the Gift."

-Steve Prefontaine

(see posters at justrunners.com)

Monday Mania

1a: B&T Box Jump, 3ComboCr/3Lsit, MB P/U
1b: Wtd Good Morning, 3 Star Jump/3JJ, BC/Low Crawl
2a: KB OH Lunge, Hang Run, KB Curls
2b: 3 Thrust/3 Mtn Climbers, Leg Raise Honeymooner, Bag Punch
(Rd 1: 1 min Adv/45 sec Beg.); Rd 2: 45 sec Adv/30 sec Beg.)

Still Motivating

(A few of the candidates along with Gretchen and Major Dave Hart (R)

I had the pleasure and honor of being invited to Notre Dame this weekend by my former Drill Instructor, Major Hart, to speak to some of his future Marine Officers. Most will be Infantry officers and most likely will see action in Afghanistan. The time being around them took me back a bit and reminded me why I chose to be a Marine and the motivation that comes with the job. They are getting their initial training from Major Hart, who is by far the most professional and hardcore Marine I've known and the candidates in his charge will be ready both in mind and spirit for whatever is presented to them in their career.

CrossFit this morning was a workout one of the motivated young candidates came up with and since it was a workout they just did I thought to share it with our group.

4 Rounds

400m run

10 kettlebell swings

20 pushups

30 squats

40 situps

50 knee 2 elbows

Hot grinder, anyone?

Weight loss celebration Sunday Special.
Warm Up: 20 JJ, 20 PU, 20 Squat, 20 Gd Mrng, 20 Combo Cr, 20 Lying JJ, 20 Back Ext, 20 Mtn Climbers, 20 Dips, 8 B&T, 8 Bicycle Crunch (Total 196 reps...1 rep for every lb lost by the Boys & Girls Team).

Grinder: 5 person team
Pull Up, Box Jump (25 reps), Swing, Burpee, Push Press -- Run 400m after each round.

Round 2: same exercises 40 sec work/20 sec rest.

Cool Down: Bloody's, pumpkin pie, homemade CC cookies, Livewrong Chorizo Egg Casserole, Mary Janes (the candy), and Caramel creams.

Combined Cooperation

Good thing we like one another...when we're packed this tight. Thanks for making it work...a little bit of everything workout!
Locomotive, 8ct, Dips, Sandbag Lunge, T2B, ModPlank, MB Slides, ACSquat, Toe Tap, PU PlankKnee, JJ/Scissor Lunge, Arm Hauler

Sorry, no Skills work...Abs, stretch and out of time.
Sunday Special 9AM...whatever favorites we didn't do today...expect tomorrow.

1, 2, 3, 4, 5, 6...like a V.

Board A:
1: Iron cross, Hearts, Fr/Side Raise
2: Mnky Squat, Squat Jump, Air Squat
3: Bbar Crunch, Lsit, Combo Cr
Board B:
4: Neg ChinUp, KTE, JumpPU
5: Thrusts, B&T, Burpee
6: Quick Step, MB JingleJangle, JingleJangle

Overheard at CF:
"That's a f*%#ed up board." (And I don't think they were talking about A).