Just over two months ago Mikey C. came into CFNH hoping our crew might be able to help prepare him for U.S. Marine Corps Officer Candidate School. It wasn't long before we noticed Mike's unwavering desire to excel, evident in the way he would throw himself, without reservation, at everything we asked him to do.This kind of mental perseverance allowed Mike to endure (and eventually thrive) in the face of CrossFit's rigorous physical training tasks and the mental distress they are often accompanied by. Eight weeks later and we find ourselves saying goodbye to an Officer Candidate who's achieved a level of fitness and capacity for performance rarely found among those arriving at OCS.
Mike, the time for anticipation is finally over. It's been our privilege to see you forge yourself into a fire-breather here at CFNH... and just think, you've barely scratched the surface of your potential. We'll be eagerly awaiting your homecoming visit in a few months...
After you're born again hard, of course. Get Some.
P.S. Say hi to Hoostie for us.
Warm-up Drills (01.07.2011)
Row 5 Minutes
''Burgener Drill'' (PVC/3Rnds)
Warm-up Drills (01.07.2011)
Row 5 Minutes
''Burgener Drill'' (PVC/3Rnds)
3 Rounds of
5 x Med Ball Cleans
5 x Push-ups (CFSG)
10 x Hollow Rocks
10 x Hollow Rocks
-Hip Mobility Complex
-Inchworms to Cobra Stretch
-Shoulder Dislocates
-ITB Stretch
''Overhead Squats 5-3-1+'' (01.07.2011)
Work through the following sets of Overhead Squats using the percentages outlined below. Novice level lifters should multiply their single repetition Press maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%
Notes:1-Rep Maximum/Percentage Calculator
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''G.I.Jane'' (01.07.2011)
Complete for time
100 x Burpee Jumping Pull-ups
''Overhead Squats 5-3-1+'' (01.07.2011)
Work through the following sets of Overhead Squats using the percentages outlined below. Novice level lifters should multiply their single repetition Press maximum by .9 and use the resulting number to determining loads. On the last set the '+' means athletes may attempt to exceed the prescribed number of repetitions if possible.
5 x 40% (warm-up)
5 x 50% (warm-up)
3 x 60% (warm-up)
5 x 75%
3 x 85%
1+ x 95%
Notes:1-Rep Maximum/Percentage Calculator
Post loads to comments.
''G.I.Jane'' (01.07.2011)
Complete for time
100 x Burpee Jumping Pull-ups
Notes: Early morning mayhem will be underway at 6am, the first heat will be epic. Those feeling frisky are invited to armor up with 30lbs. Gasmasks up for those that feel oxygen's a crutch.
Posts
17 comments:
105/120/135 x6
18:57
- Bieber
65/85/95x3
22:23
Kristie 70/80/90 x 3
14:25
85/95/105x6
15:27
jb
OHS:
45/50/55X4
Burpee Jumping Pull-ups w/ small bar:
13:53
--Alison
Overhead Squats (last week's)
135x3
155x3
175x3
The combination of pure hypoxia and seeing so many of our athlete's eviscerate Overhead Squat rep records and 1RM's has either killed 50% of my brain cells or I'm just in a state of euphoric awe. Or both.
''Demi Moore''
For time
100 x Burpee Jumping Pull-ups
15:53 w/Gasmask and 20lb Vest
Thanks Kevin and Dan for making sure I didn't black out.
Slawra ripped out her first deadhang pull-up today, siiiiiick.
Kevin TomaTo killed his 1-rep record for Overhead Squats by 70lbs. Yeah, that's pretty much like OH Squatting his old 1RM with a ''princess bitch'' hitchhiker balanced precariously on top for the added encumbrance.
115/125/135x5
13.40
Good way to end the week
kevin t
overhead squats found my max... @ 105 lbs
burpee jumping pull-ups 16:43
over head squat max is 80 lbs x 9. yes 80 is not a typo.
burpee pullups 20:03
95/105/115(F)
G.I. Jane
23:12
GI Jane 21:49 w/20# vets and gas mask (wimped out today) OH squat 200x3
Danny
OHS
11/110/120x12
"G.I. Jane"
15:57 w/ 10lbs of body armor on.
OH Squats 15/35/45/50
GI Jane
17:34
OH Squats: 110lbs/125lbs/140 x 3
G.I. Jane: 19:48
-Matt
OH Squats 85/95/110x7
GI Jane 15:17
OH Squats 50/55/60
GI Jane 15:04
Erica
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