Since today was my last day at CFQ, I want to say thanks to all of the athletes and coaches who make this an amazing affiliate. You all are a remarkable group of people, and I am better off having trained with, coached, and known you. If any of you need anything, my phone number is (703)407-4296, my email is mvorgang@yahoo.com.
Hang tough, Mike
Warm Up:
PM Ammo Lap
3 x 10 OHS with PVC Pipe
20 Second Hand Stand
WOD:
5 x 5 Power Clean
The initial pull has to be aggressive on the power clean in order to travel the necessary distance. Remember to get a full hip extension and a good shrug before you break your arms.
CrossFit Quantico
Forging Elite Fitness
CFQ: Chris and Top in the HEAT of FGB!
8 comments:
M/5'11/31/205
155,165,175,185,195(2),195,205(1)
M/33/6'2"/220
155, 165, 175, 185(2), 165
First two sets were OK, but the last three were just me muscling the bar from the ground to the shoulder...they didn't deserve to be called power cleans. Need to work the progressions in the worst way.
Mike - thanks for your dedication to use through rain and shine and heat and cold. Good luck to you in the future, and I'm definitely planning on stopping by whichever affiliate you end up at in NOVA. See you soon.
Semper Fi,
Rich
Wes
M/25/5'10/205
155,165,175,185,205
Last set wasn't exactly touch and go
Mike, thank you so much for your coaching and inspiration; you've definitely helped me get better. Good luck up north.
M/31/5'11/180
Worked on form and technique using 135# then 95#. Followed up the workout with PVC drills. Coach Smith - thanks for the extra time and effort on this.
Mike- thanks for the coaching and encouragement over the past few months. You never let me take a break. Have fun cracking skulls.
Mike sorry I missed your last day! :( You were an amazing coach! I enjoyed all the advice and encouragement you provided. Hope our paths cross again!
Mike,
I'm sorry I missed your last day...seems to be a trend for me lately. Been out of town a lot and have missed the team. It has been a pleasure working with you at CFQ and wish you the very best in the "what's next" for you. Good luck and God speed. Let us know where you're at and we'll have a CFQ field trip.
Mike!
I'm sorry I missed your last day too. I know I haven't been part of crossfit long, but I really appreciate all the help you guys have given me. This will no doubt help me in my goals at OCS. Good luck with your next adventures!
Best wishes,
Kathleen Costello
M/57/6'1"/220
95/105/115/125(PR)/135(PR)/145(PR)
Last one was ugly but set a higher PR
Mike - I'll miss your encouragement, enthusiasm, and camaraderie. You're a great coach and leader. You've helped me improve over the last year I've now been with CrossFit Quantico. It's a unique affiliate and you've been one of the keys to creating the ethos we enjoy. I know you'll do well wherever you go.
God speed.
Semper Fi
Hang Tough
Rod
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