Workouts

CrossFit (6am, 5:30pm, 6:30pm)
Benchmark WOD:  “Helen”
3 rounds for time:
– Run 400M
– 21 Kettlebell Swings, 53/35 lbs
– 12 Pull-ups
Times to beat:  Kenny Seeling 8:00 (4/23/2014),  Lori McClelland 10:25 (4/23/2014),  Athena Mariani 12:18 (1/8/2014)
CrossFit Light (7am)
Strength:  Front Squat 5-5-5-5-5
Work Capacity:
AMRAP in 10 minutes:
– 5 Front Squats, 80% of last set above
– 7 Push-ups
– 9 Ring Rows
“We are all manufacturers-making good, making trouble or making excuses.”
– H. V. Adolt

CrossFit (6am, 9:45am, 5:30pm, 6:30pm)
Strength:  5 Strict Presses, every 2 minutes for 10 minutes total
Work Capacity:
21-15-9 reps for time:
– Box Jumps, 24/20″
– Handstand Walk (meters)
“Life isn’t about finding yourself. Life is about creating yourself.”  
-George Bernard Shaw

CrossFit (6am, 5:30pm, 6:30pm)
Strength:  Every 90 seconds for 15 minutes, 1 Hang Snatch + 1 Snatch – start light and build up to a heavy weight
Stamina:  Snatch Conga Line!  In teams of 3 or 4, each teammate snatches the bar once per round, for a total of 10 rounds for time.  We’ll use a weight that is challenging but that everyone in that team can handle.
CrossFit Light (7am)
Work Capacity:
3 rounds for time:
– Run 400M
– 10 Back Squats, 65/35 lbs
– 10 Burpees
– 10 Knees to Elbows
“Business is always a struggle. There are always obstacles and competitors. There is never an open road, except the wide road that leads to failure. Every great success has always been achieved by fight. Every winner has scars…. The men who succeed are the efficient few. They are the few who have the ambition and will-power to develop themselves.”
– Herbert N. Casson
 
 

CrossFit (10am)
“Jeschke”
5 rounds for time:
– 10 Push Press, 135/95 lbs
– 20 Box Jumps, 24/20″
– 10 Deadlifts, 225/155 lbs
– 200M Farmers Carry, 140/70 lbs total
Three elite Camp Pendleton Special Operations Marines slain by an Afghan police officer on August 10th, 2012.
Killed were Capt. Matthew P. Manoukian, 29, of Los Altos Hills,  Gunnery Sgt. Ryan Jeschke, 31, of Herndon, Va., who was portrayed in the book and HBO series “Generation Kill;”  and Staff Sgt. Sky R. Mote, 27, of El Dorado, CA.
They were all members of Camp Pendleton’s 1st Marine Special Operations Battalion, a specially trained and secretive unit that carries out some of the most dangerous missions of the war.
Military officials in Afghanistan said the police officer shot the men after sharing a meal with them. The shooter fled, but has since been detained, according to the Associated Press.
Thirty-four U.S. and coalition service members have been killed this year by Afghan forces or insurgents dressed in Afghan National Army or police uniforms.
The slayings took place in Sangin, a former center of anti-government Taliban drug trafficking and roadside bomb manufacturing.
Two years ago, Camp Pendleton-based Marines invaded the district and have largely taken control over it.
The Associated Press said Sangin’s Afghan district chief and the Taliban both identified the gunman only as Asadullah, a member of the Afghan National Police who was helping the Marines train local police.
The news service quoted a Taliban spokesman, Qari Yousef Ahmadi, saying the attacker joined the insurgency after the shooting.
The slain Marines all had a wealth of combat experience, and each was highly decorated.
Jeschke was a 12-year veteran who joined Special Operations in July 2009.
He was quoted in the 2004 book “Generation Kill,” in which embedded Rolling Stone writer Evan Wright chronicled the experiences of Camp Pendleton’s 1st Reconnaissance Battalion during the invasion of Iraq.
In the book —- which served as the basis for the 2008 HBO series of the same name —- Wright wrote of the then-22-year-old Jeschke’s reaction after a young Iraqi girl was killed when Marines opened fire on a car that failed to heed commands to stop at a roadblock.
“War is either glamorized —- like we kick their ass —- or the opposite —- look how horrible, we kill all these civilians,” Evans quoted Jescke as saying. “None of those people know what it’s like to be there holding that weapon. After (another Marine) and I went up to that dead girl, I was surprised, because honestly, I was indifferent. It’s kind of disturbed me. Now, sometimes, I think ‘Am I a bad person for feeling nothing?'”
Jeschke’s decorations included a Purple Heart, four Navy-Marine Corps Achievement Medals (one with combat V), two Combat Action Ribbons and four Good Conduct Medals.
He was also an airborne parachutist and combatant diver and a 1st degree black belt in the Marine Corps Martial Arts Program.
 
 

CrossFit (6am, 5:30pm)
Strength:  10 minutes to find a 5RM “Curtis P”, which is a Power Clean, a Lunge on each leg, and a Push Press
Work Capacity:
AMRAP in 10 minutes:
– 10 Triple-Unders
– 15 Kettlebell Swings, 53/35 lbs
– 20 Walking Lunges
CrossFit Light (7am)
Strength:  5 Front Squats every 2 minutes, for 5 sets
Work Capacity:
As many rounds as possible in 12 minutes:
– 5 Burpees
– 5 Ring Rows
– 5 Box Jumps, 24/20″
– 5 Power Snatch, 65/35 lbs
“The true worth of a man is to be measured by the objects he pursues.”
– Marcus Aurelius Antoninus

CrossFit (6am, 9:45am, 5:30pm, 6:30pm)
Skillwork:  L-Pull-up
Work Capacity:
As many rounds as possible in 20 minutes:
– 21 Bench Press, 135/95 lbs
– 21 L-Pull-ups
“An optimist sees an opportunity in every calamity; a pessimist sees a calamity in every opportunity.”
– Winston Churchill

CrossFit (6am, 5:30pm, 6:30pm)
Benchmark WOD:  “SEALFIT Baseline”
For time:
– Row 500M
– 40 Squats
– 30 Sit-ups
– 20 Push-ups
– 10 Pull-ups
Times to beat:  Craig Eversole 3:46 (6/11/2014),  Yvette Thistle 5:06 (6/11/2014), Tracy Guiffreda 5:28 (6/11/2014, green band pull-ups)
CrossFit Light (7am)
Strength:  Deadlift 5-5-5-5-5
Work Capacity:
For time:
– 40 Squats
– 30 calorie Row
– 20 Push-ups
– 30 calorie Row
– 40 Squats
“We cannot advance without new experiments in living, but no wise man tries every day what he has proved wrong the day before.”
– James Truslow Adams

CrossFit (6am, 9:45am, 5:30pm, 6:30pm)
Strength:  15 minutes to find your Squat Snatch 5RM
Work Capacity:
AMRAP in 12 minutes:
– Run 800M
– 30 Power Snatches, 95/65 lbs
– As many Burpee Bar Jumpovers as possible in the remaining time
“If one does not know to which port one is sailing, no wind is favorable.”
– Lucius Annaeus Seneca 

CrossFit (6am, 5:30pm, 6:30pm)
Strength:  10 minutes to find your heaviest weight to do 5 Front Squats followed by 5 Push Press.  The bar cannot touch the ground (or rack, nice try guys)
Work Capacity:
For time:
– 50 Double Unders
– 21 Front Squats, 115/75 lbs
– 21 Push Press, 115/75
– 50 Double Unders
– 15 Front Squats, 115/75 lbs
– 15 Push Press, 115/75 lbs
– 50 Double Unders
– 9 Front Squats, 115/75 lbs
– 9 Push Press, 115/75 lbs
CrossFit Light (7am)
Skillwork:  Snatch
Work Capacity:
Complete as many reps as possible in 15 minutes:
– Run 800M
– 30 Snatches, 65/35 lbs
– As many Burpee Bar Jumpovers as possible in the remaining time
“The wise man will want to be ever with him who is better than himself.”
– Plato

CrossFit (10am)
“Ebola”
Working with a partner, complete as many reps as possible in 15 minutes:
– Partner A completes 3 Burpee Box Jumps and then 3 Clean and Jerks
– Partner B completes 3 Burpee Box Jumps and then 3 Clean and Jerks
– Partner A completes 6 Burpee Box Jumps and then 6 Clean and Jerks
– Partner B completes 6 Burpee Box Jumps and then 6 Clean and Jerks
– Partner A completes 9 Burpee Box Jumps and then 9 Clean and Jerks
– Partner B completes 9 Burpee Box Jumps and then 9 Clean and Jerks
Continue in the above manner, adding 3 reps to the round until time expires
Box jump height is 20 inches, and Clean and Jerks are at 95/65 lbs