Schedule

Although workouts are not being posted on this blog and it is not being kept current, CrossFit Quantico is still conducting regularly scheduled classes at 0700 and 1130.

As always, your punctuality and dedication are appreciated. CFQ requires consistency and a willingness to work hard.

CFQ

WOD "Josh"
21 OHS @ 95#
42 Pullups
15 OHS
30 Pullups
9 OHS
18 Pullups

OHS were scaled down to 22 lbs for our newer athletes. Pullups scaled with bands.
Tom Bertram cranked out the fastest time of the day in a blistering 9:58 in the midday sun. A big welcome back to Wags, fresh off his pleasure cruise.

A couple of observations. You can't jump very high on a mattress, and for the same reason, you can't squat/deadlift/press very well wearing running shoes. Simple matter of physics, too much energy absorbed in the cushioning making the movement inefficient.

Second point. We all have much more to gain from tackling our weaknesses headlong than from refining our strengths. This applies to more than just our physical performance or appearance. The intangible aspects are at least equally valuable. From the courage we muster to tackle our weaknesses, to the confidence we gain from our sense of accomplishment as we develop that blunted capacity, those intangibles are just as real, and just as relevant to our daily lives as our improved physical capacity.

Hang Tough,

Post times and loads to comments.

2 comments:

Paul Sowa said...

M/36/6'4"/218

Scaled OHS to 65#

9:25

Need to work on OHS but need to use Rx'd weight next go round. All sets of OHS unbroken.

Anonymous said...

Tom B

M/36/5'10/195

As RX'd 9:58

1st round OHS unbroken, 2nd rd 10/5, last set unbroken. Grip on pull-ups was the limiting factor on 2nd and 3rd rounds.