Warm up: 10 minutes: 1 minute switch on rowing, jump-jacks, SU's
WOD
"Sparticus"
1 round- each block outside
Door to 6th- Burpee Broad Jumps
6th street- Bear Crawl
Ute- Walking Lunges
7th to door- Sprint
Inside
50 Dead hang pull-ups
100 Push ups (chest to floor, locked knees)
Stretch
need a 2-4 more guys for flag football if anyone is interested. email me at jwilson@dalbycpa.com or call me at 573.291.6911. thanks
ReplyDeleteRED, I won’t be back for a little while longer. Here is my story for now. Basic Training was a nine weeks of being locked inside buildings, yelling, and fighting off plagues of sickness that continually swept through our barracks. Exercise was never top priority and was the first thing to get cut from the day if the scheduling was behind. I think I went to only a dozen curricular PT sessions the entire BMT. It was boring, but we made a good time of it and I have some good stories for when I make it back to RED!
ReplyDeleteRight now I am in Lackland waiting for my 18 day selection school to begin for SERE. It is basically a two and a half week long job interview. It will be the most challenging days of my life, and word has it we are meeting a Fran?... and possibly a Helen or two along the way. I have fellow Crossfiter here with me from a box in Ogden, Utah. He is the kind of person you expect to meet at a Crossfit gym and he and I have a lot of the same numbers, we also do our best to eat paleo in the chow halls here.
Passing this selection course will put me on the next flight out to Spokane, Washington. From there I don’t know too much on what will happen, but I may get to come home for a few days in mid April. It sounds like the gym has been plagued by injuries. Nate, when I heard about your injury it made me sick to my stomach, not because of the physical pain, but I know how hard you were working towards your goals. I hope you fully recover and clean up the invitationals and opens later this year. Keep working hard everyone! I’m posting my new temporary address here for anyone that wants it, letters are always great. I’ll be very busy for the rest of the month, so it is great to hear from all of you and I’ll talk more soon!
A1C Sullivan Chad D
PSC7, 1080 Apollo Drive, unit 390784
Lackland AFB, TX 78236
HEY WIZARD - what was your time on your birthday WOD? Hope you had a great day, cuz you deserve it!
ReplyDeleteCHAD - SO great to hear from you - there's a letter from your mama CD on the way next week! We will be praying that you make it through the "interview" and stop by on your way to WA! Remember, along with your Utah buddy, you have an entire community of crossfitters here routin' for you! Knowing you, your "seudo paleo in the mess hall" is better than many of us eat here :)
ps. I saw Chelsea at Mesa the other day and thought of you!
CODY - "thanks" for sharing :)
MELISSA - if they put out a "nicest pecks" piece, I'd bet some of our RED gals would be in with the guys - that's just how we roll/train...
SERIOUSLY THOUGH - I know many of you have athletic interests and talents in addition to crossfit, especially when Spring really pops ... those of you who like to race, bike, run, swim, etc. may want to check out an occasional workout from www.crossfitendurance.com - they post daily workouts that can be addapted to swim, bike, run OR row. I've been adding a swim or two every week and like having somewhere to go to get a variety of endurance and sprint work.
ALSO, anyone who likes to train roadbike in the summer, I'd love to schedule and good long ride or two each week...I don't start till we hit 60 though...my old bones crack in the cold :) Just grab me at the gym sometime if you are interested.
Any recommendation's on where or who to see for possible ACL or hyperextended knee injury's. Not sure if I need to get it looked at or not, was going to wait and see how it was tomorrow. But can barely walk or put any weight on it today. Any suggestions would be appreciated
ReplyDelete