Happy 236th Birthday

Happy Birthday to the U.S. Marine Corps!  The Marine Corps was born on this date in 1775 in Tun Tavern Philadelphia.

I also want to give a special thanks to my former First Sergeant for introducing me to CrossFit.  Who knew where it would take me?

A motivated Marine getting his deadlift workout in.  Improve, adapt, and overcome.

Intermediate Skill:

Clean practice.  Take 20 minutes to find a heavy 3 rep max.

Intermediate WOD (workout of the day):

For time, complete:

15 cleans (155#/103# for women)

30 pull-ups

12 cleans

24 pull-ups

9 cleans

18 pull-ups

Beginner Skill:

Back Squat 5 – 5 – 5 – 5 – 5 (go up in weight for each set)

Beginner WOD:

Double, alternating Tabata of:

Wall ball shots

Jumping lunges

Score is total reps

Strength Class aka The Power Hour

Part 1:  Back Squat Tower of Power

1 minute of max reps of squats (135#/95# for women)  1 point per rep.

3 minutes of rest

1 minute of max reps of squats (185#/125#)  3 points per rep.

3 minutes of rest

1 minute of max reps of squats (225#/155#)  7 points per rep.

3 minutes of rest

1 minute of max reps of squats (185#/125#)  3 points per rep.

3 minutes of rest

1 minute of max reps of squats (135#/95#)  1 point per rep.

Part 2:  Tabata Deadlifts (225#/155# for women)  Count low score.

Mary and Cristina doing one of their 72 pull-ups in yesterday’s WOD.

Chris getting crazy strong with his squatting.

Anthony getting some coaching from Brian.

Pretty much a picture perfect front squat on this 155# clean.  

How do you celebrate turning 57 years old?  With the anti-aging program of CrossFit.  The only numbers we care about are WOD times and barbell weights, not your age.  

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