Great job last week. Going through that gauntlet of WODs was no easy task. Thanks to everyone for stepping up to the challenge and honoring the Heroes. Hopefully everyone enjoyed their weekend to return back to the box for another week of tough training!
Your coaches have also returned from a weekend of education in nutrition as it pertains to CrossFit. The CrossFit Nutrition Certification was packed with information and resources that we hope to share with everyone and incorporate into our daily routines. If you have any questions regarding your nutrition, please don't hesitate to ask. That's what we are here for.
WOD:
For Time:
Row 250m
Rest 1 minute
Row 500m
Rest 1 minute
Row 750m
Rest 1 minute
Row 1000m
Rest 1 minute
Row 750m
Rest 1 minute
Row 500m
Rest 1 minute
Row 250m
Post time to comments.
I am taking a rest after this long week:
Sunday "Nate" 11 rounds
Monday Off/ Work
Tuesday "Michael" 23:13
Wednesday "Nutts" 25:58
Thursday "Randy" 3:39
Friday "Griff" 11:56
Saturday "Badger" 31:53
Sunday "The Seven" 48:23
Nutrition is really one area I know I need to improve to become a more elite athlete. I noticed since starting Crossfit that my endurance really needs some work and what I eat makes a huge different. Will definitely be picking your brain this week .
I am a little bummed that I missed out on Hero week. However, moving my parents kind of felt like one long never-ending WOD. Now I am back, so it looks like I will finally get my Row straightend out.
A message from Eric Olson...
CF Ethos,
Thank you for your generosity. A few days ago, I received the two packages
that you sent. You are all incredible. The Marines that I work with also
pass on their "thank you" as well. You hit the nail on the head with the
contents. The pull up bars in the CF Leatherneck area will be receiving a
new tape job in the near future, the hygiene stuff arrived just at the right
time, and the almonds and pistachios provide a nice snack while we are on
our 12-13 hour shift each day. The new CF Ethos t-shirt is great, and I
appreciate the magazines. It's nice to read something that isn't related to
the stuff I deal with each day. I suspect the cookies found their way into
the box as a way to remove some unhealthy temptations. We don't mind the
temptations here. Other than cookies, very few vices are allowed to be
exercised here.
Well, we are three months into the deployment, and things are going well. I
work as the night senior watch officer. I start my shift at 7:30 pm and end
it at 7:30 am. Of course my day starts well in advance of that and
typically ends a couple of hours after due to briefings, turnovers, etc.
I'm absolutely worthless following my shift, so I workout at 4:00 pm. It is
usually about a 100 or so degrees out, but you get used to it. I'm
currently maintaining a 2 on, 1 off schedule. I find that I'm not getting
much with respect to quality on that third day if I attempt it. My rest
days are typically active, but some days I just need an extra hour of sleep
or a little time to read. There are quite a few CrossFitter's out here, and
for the first time in my life, I've found myself saying there are too many.
Of course that is merely a product of the current lack of equipment and the
extended waiting time to start your workout. There can never be too many
CrossFitters. As a solution to that problem I typically show up with three
options of workouts to choose from, depending on what's available. It has
worked so far, and I think I am returning to form. I really let myself
slide for the two months before I left. Allegedly we are getting our own,
indoor facility with a CrossFit area and a martial arts area. I'll believe
it when I see it. Regardless, we continue to find ways to challenge
ourselves and have a "good" time doing it.
How are things at the box? I miss working out with you guys, and also the
evening events when we can tip a few cold ones. I'm unable to log onto the
website, so I don't get to follow the happenings too close. Damn government
computers are a pain to deal with. Feel free to drop me a line
(eric.olson@afg.usmc.mil) to let me know how things are going. It is time
to get back to work.
Stay Strong,
Eric
Attached is a photo from about a month ago of the "Afghan-i-stache." I took
it off a day or two ago; it was like losing a life-long friend.
[IF ANYONE KNOWS HOW TO POST THE PICTURE (.jpg) TO THE BLOG, LET ME KNOW. -Jim]
20:45 - I really needed this WOD. 5 straight Hero WODs, on little sleep, wiped me out. It felt great to hit it today after a day's rest.
20:33
intervals were just a tease!
20:47 ... Row Pyramid after a bachelor party bender in Vegas is not recommended.
22:03
Rowing continues to beat me up. On the bright side, I got 50 DU's in a row. Watch now, Annie.
20:20
Great change of pace after a long week of Hero WOD's.
25:09 (not bad for taking a week and a half off)
I thought I wasn't going to make it when I got to 1000m. I started feeling it in my @$$, then Nick yelled at me to keep going and suddenly the pain went away.
Thanks Nick!