Warm:
2 x Cindy
Samson
WOD:
50 x Squats
40 x Sit-ups
30 x Push-ups
Run 1 Mile (2 x Figure 8)
40
30
20
Run 800m
30
20
10
Run 400m
-Good metcon run drill with a little "spice" thrown in between the running.
-try and speed up the squat cycle time; pull yourself into the squat and drive out through your heels.
-Today was my last day at CFQ. I have truly enjoyed coaching and watching the progress that everyone has made, it has been a pleasure. Furthermore you have taught me to be a better coach, instructor and teammate through your participation, competition, and comraderie. I truly appreciate the willingness to work and push through perceived barriers - it is gratifying as a coach to watch the progression.
Best of luck in the future. Hang Tough.
Jamie
CrossFit Quantico
Forging Elite Fitness
CFQ: Chris and Top in the HEAT of FGB!
6 comments:
M/33/6'2"/220
20:09 as Rx'd
Jamie - thanks for everything you've done for us. Your prowess on the CF field has been an inspiration to all of us. Good luck across the base, and hope to see you make some appearances at CFQ when able.
Semper Fidelis,
Rich
M/33/5'11/195
20:58 w/ regular pushups
7:25 for the 1600
3:43 for the 800
1:58 for the 400
Legs felt tired the whole time.
I am definitely one of the people who needs to learn to turn over the air squat faster.
Jamie, thanks for all your help over the past year plus. You're a great coach and a great athlete. Fair winds and following seas. Come back and see us sometime.
M/25/5'10"/170
20:28
Thanks for all the pushes and coaching, Jamie. Hope you find success in your future endeavors.
M/46/5'8/178
Jamie,
Sorry I missed you today. Still nursing that glute. Thanks for the superb coaching! You will be missed but I certainly hope that from time to time we might see you in the future. Good luck, take care.
Semper Fi,
Vince
Wes
M/25/5'10/183
Jamie - I'm sorry I wasn't at Thursday's workout to express my thanks in person. I've learned a lot from you in the last year; thank you so much for your coaching and example. Good luck.
M/36/6'4"/218
21:27
Hope you won't be too much of a stranger sir! We'll miss chasing after you! Sorry I missed this morning and God bless you and the family...
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