10-11am: Nutrition Seminar
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, "The Chiefs" have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate "The Chief" in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country. "The Chief", CrossFit San Diego - video [wmv] [mov]
7 comments:
At Brand X we would tell our people that if they can clean the Big Dawg weight with correct technique, don’t scale down on this one.
Big Dawgs
as Rx’d
Women 95#
The Porch:
Max rounds in 3 minutes of:
115 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Women 75#
Pack:
Max rounds in 3 minutes of:
95 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Women 65#
Puppies:
Max rounds in 3 minutes of:
45 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles.
Women 15-25
Buttercups:
Max rounds in 3 minutes of:
PVC-15# Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 3 cycles.
Post rounds completed for each of the 3 cycles.
45LB bar, R1 3r+ CL, PU, R2 2r+ CL, Sq, R3 2r, R4 2r+ 3CL, R5 2r+ Cl
Well done Carport. I'm reading Paleo now and watching football.
WOD - Rx 4,3,2+3sq,3,3
4,3,2,2,2=13 rounds
Thanks Amber and Cori for the Seminar.
Drew 30 rounds total Rx
Great job to everyone that did the work & to the coaches that lead the wod & food talk.
Good job Amber and Cori! Learned a lot abut portion size and quanity, quality and about living life for being well!
October 1st the "Nutrition Challenge" begins. Be ready to explain what it is you are eating.
This week w are going to have grilled burgers with onions, grilled chicken, and baked fish for our meats. Sides will be okra/tomatoes, cauliflower mashed potatoes, and wilted spinach in garlic/olive oil.
Well done Amber and Cori. That was an awesome class.
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