Fellow Coasties
Awesome
Sunday, October 31, 2010
Coast Guard and Morgan State partner for diversity initiative
http://coastguard.dodlive.mil/index.php/2010/10/coast-guard-and-morgan-state-partner-for-diversity-initiative/
Good stuff
Good stuff
Monday's WOD
Warm up:
Tabata - Jump rope & Burpees alternating between the two for 2 tabata interval sets.
WOD:
5x5x5x5x5 Thrusters
Post loads used to comments
See the video for how to perform a proper Thruster.
http://www.youtube.com/watch?v=4OhqIGYqELk
Tabata - Jump rope & Burpees alternating between the two for 2 tabata interval sets.
WOD:
5x5x5x5x5 Thrusters
Post loads used to comments
See the video for how to perform a proper Thruster.
http://www.youtube.com/watch?v=4OhqIGYqELk
Thursday, October 28, 2010
Wednesday, October 27, 2010
Thursday's WOD
From: http://www.crossfitfootball.com/
As many rounds as possible in 10 minutes:
10 True Push Ups
10 Supine Ring Pull Ups or 10 Supine Pull Ups or 10 Pull Ups
10 Toes To Bar
Post rounds completed to comments
We can do this WOD on the track near the ol' Prison Gym.
3...2..1. GO!!!
As many rounds as possible in 10 minutes:
10 True Push Ups
10 Supine Ring Pull Ups or 10 Supine Pull Ups or 10 Pull Ups
10 Toes To Bar
Post rounds completed to comments
We can do this WOD on the track near the ol' Prison Gym.
3...2..1. GO!!!
Tuesday, October 26, 2010
Wednesday WOD
Ground-to-overhead anyway possible(Weight TBD)
Ammo can lunges
Tire Flips
Jump rope
Sit-ups
Agility ladder passes
45 seconds of work with 15 seconds of active rest to set up before commencing work. Go for maximum number of repetitions @ each station during the 45 seconds of work. After 45 seconds of work rotate to the next station and get ready to go again.
24 minutes on the clock
3..2..1. GO
Ammo can lunges
Tire Flips
Jump rope
Sit-ups
Agility ladder passes
45 seconds of work with 15 seconds of active rest to set up before commencing work. Go for maximum number of repetitions @ each station during the 45 seconds of work. After 45 seconds of work rotate to the next station and get ready to go again.
24 minutes on the clock
3..2..1. GO
Monday, October 25, 2010
WOD
"Cindy"
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
...10 Push-ups
15 Squats
or
Complete as many rounds in 20 minutes as you can of:
10 Wallball shots, 20 pound ball
10 Pull-ups
Post the number of rounds completed!
3..2..1. GO!
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
...10 Push-ups
15 Squats
or
Complete as many rounds in 20 minutes as you can of:
10 Wallball shots, 20 pound ball
10 Pull-ups
Post the number of rounds completed!
3..2..1. GO!
Wednesday, October 20, 2010
A moment of reflection to honor PO Lin
The Coast Guard Foundation is helping Petty Officer Lin’s family. Personnel who would like to honor him can visit www.coastguardfoundation.org for more details.
I would ask that you take a moment of personal reflection to honor the service and sacrifice of Petty Officer Lin. Please keep Shaun, his family, and the crew of MSST New York in your thoughts and prayers.
Tuesday, October 19, 2010
Wednesday WOD
Complete as many rounds as possible in 21 minutes of:
65 pound Thruster, 5 reps
65 pound Hang Power cleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps
3...2..1. GO!
65 pound Thruster, 5 reps
65 pound Hang Power cleans, 7 reps
65 pound Sumo Deadlift High-pull, 10 reps
3...2..1. GO!
Monday, October 18, 2010
"Bulger"
Ten rounds of:
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
http://www.crossfit.com/
Run 150 meters
7 Chest to bar pull-ups
135 pound Front squat, 7 reps
7 Handstand push-ups
http://www.crossfit.com/
Terminal Island Elite Fitness
http://www.facebook.com/#!/pages/San-Pedro-CA/Terminal-Island-Elite-Fitness/262257889804
This is the page I started blogging from. I hope to transfer the info from there to my new blog page!
This is the page I started blogging from. I hope to transfer the info from there to my new blog page!
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