Dec 10th, 1500 at Murphy Field House
Green on Green, bring a watersource!
"Tabata Something Else-entirely"
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are medicine ball Cleans, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Weight as RX'ed will be 20lb ball for Cleans. I'll bring the 20,14 & 10 lb balls from the shed, but if you have a Dynamax please bring it!
Showing posts with label We have too trained in green on green.... Show all posts
Showing posts with label We have too trained in green on green.... Show all posts
Tuesday, December 9
Sunday, August 3
August and the PFT is around the corner
Mock PFT on Friday. Talk to you chain of command before Thursday if you want to run it for actual score.
0 6 3 0 at the Barracks Pull-up Bars.
We're looking for 1st class PFTs across the board.
Remember what Ricky Bobby said.
If you ain't first. You're last.
0 6 3 0 at the Barracks Pull-up Bars.
We're looking for 1st class PFTs across the board.
Remember what Ricky Bobby said.
If you ain't first. You're last.
Wednesday, June 25
Friday the 27th, PT at 0630
DTG: Friday 27 June 0630-0730
Uniform: Green on Green w/Water
Place: Track at Gaffney Fitness Center Field
Event: Tabata with Sprints
Tabata protocol is 20 seconds of high intensity bodyweight exercise followed by 10 seconds of rest. This is repeated 8 times per exercise with 1 minute of rest between exercises.
We did tabata push-ups then quats and added (1) 1/4 mile sprint immediately following the last round of squats.
Uniform: Green on Green w/Water
Place: Track at Gaffney Fitness Center Field
Event: Tabata with Sprints
Tabata protocol is 20 seconds of high intensity bodyweight exercise followed by 10 seconds of rest. This is repeated 8 times per exercise with 1 minute of rest between exercises.
We did tabata push-ups then quats and added (1) 1/4 mile sprint immediately following the last round of squats.
Monday, December 17
December 19th
Building 9804, pull up bars at 1500.
Green on green, beanies & gloves are optional.
Water source of any kind mandatory.
Here's what we will do after (1) round of the warm-up...
Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps
We will scale this to your ability level, you don't have to do the above, that's what I'll be doing today (Monday) on my own and in case you're curious it's from the www.crossfit.com WOD last Wednesday.
So you don't think I'm crazy with the weight/numbers, think a moment about scaling it to your ability. This workout will stress me to no end, it will be F*&KING hard. That's how its meant to be, hard, but not impossible.
So 75 lbs may be impossible, but a 45lb or 25lb bars may not be, or some 10-15 lb dumbells may not be. We will scale it to your ability in order to build your strength.
Once you're done post your weight and time...
Green on green, beanies & gloves are optional.
Water source of any kind mandatory.
Here's what we will do after (1) round of the warm-up...
Five rounds for time of:
Run 400 meters
75 pound Sumo deadlift high-pull, 21 reps
75 pound Thruster, 21 reps
We will scale this to your ability level, you don't have to do the above, that's what I'll be doing today (Monday) on my own and in case you're curious it's from the www.crossfit.com WOD last Wednesday.
So you don't think I'm crazy with the weight/numbers, think a moment about scaling it to your ability. This workout will stress me to no end, it will be F*&KING hard. That's how its meant to be, hard, but not impossible.
So 75 lbs may be impossible, but a 45lb or 25lb bars may not be, or some 10-15 lb dumbells may not be. We will scale it to your ability in order to build your strength.
Once you're done post your weight and time...
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