Greetings My CrossFit Friends and Family,
It has been one hell of a week for CrossFit with the tough WODs that have been thrown at us and having new Heroes Workouts. God Bless their soul and service.
Here in Iraq I perform the WOD a day back time and circumstances permitting.
Today we had a Soldier named Anthony Wilson (goes by Anthony W on the HQ site) come here to Victory base in Bagdad from Forward Operating Base (FOB) Hammer before heading out on a R+R pass to knock out FRAN. This is only the second time in person I have seen FRAN knocked out in a sub-3 minute time. He busted out a 2:31 FRAN and the pull-up bars we used were swinging and I am sure he would have been quicker if it wasn’t for this. I believe his PR is 2:22. Impressive site. My CrossFit buddy and I watched in awe. CrossFit is happening over here in Iraq.
I have been able to knock out all of the last three WODs and have results posted below. I check out the site and comments as much as I can. You all are a truly motivating group and it looks like Coach Berry is training you hard, smart and your results are coming along. Excellent job! Coach Berry, Nicole and Jenks CrossFitters I miss you and can’t wait to get back there and workout with you all. Keep training hard. My results are below and some exercises are modified due to our arduous conditions and time allowed. Not great times, but the Spirit of CrossFit is within. My CrossFit buddy Erick (Navy LT) beat his old PR by over a minute and is a great person to talk to also. Train Hard, Train Smart, Train to Survive! OkieDB Out
Wednesday 0802123
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups *(subbed 8 dips and 8 pull-ups)*
4 Handstand Push-ups *(subbed 8 reps 115 lb push press)*
8 2-Pood Kettlebell swings *(subbed 70 lb dumbbell swing)*
8 rds completed in 20:14
Thursday 080214
“Randy”
75 pound Power snatch, 75 reps
TIME = 9:26
Friday 080215
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
TIME = 6:52
2nd TIME = 7:02 Did a second round later in the afternoon after I was told Anthony was going to try and break 2:20. It killed me!
52/m/198
Was supposed to be a rest day for me today, but I am going to Austin tomorrow to goof off for the day and go to Pete’s Dueling Piano Bar with my wife tomorrow night. Beverages will be consumed. Will be in the Party ZONE, if you know what I mean. So REST DAY is Saturday.
I wanted to work my core today so I did:
CFWUx3
2 Rounds of:
25 sit-ups
10×30lb. dumbbell bench press
25 knees to elbows
10×45lb. OHS
25 hanging leg raises
25 back extensions
Did Back squats
5×45, 5×65, 5×85, 5×105, 5×125
Did bench press 15×95, 5×115, 5×135
Did 10 pull-ups w/25lbs. added weight
Did 5 pull-ups
I am always inspired by those notes from OkieDB. He makes me want to push myself a little harder, to exhaustion, and then find out there is still something in the tank. But not enough to do 2 FRAN’s in one day. That’s Wacky Iraqi stuff there. I can tell he is missing home when he wants that good “Fran” feeling twice in one day.
Bravo to all you Crossfitters. Have a great Saturday tomorrow.
Greetings My CrossFit Friends and Family,
It has been one hell of a week for CrossFit with the tough WODs that have been thrown at us and having new Heroes Workouts. God Bless their soul and service.
Here in Iraq I perform the WOD a day back time and circumstances permitting.
Today we had a Soldier named Anthony Wilson (goes by Anthony W on the HQ site) come here to Victory base in Bagdad from Forward Operating Base (FOB) Hammer before heading out on a R+R pass to knock out FRAN. This is only the second time in person I have seen FRAN knocked out in a sub-3 minute time. He busted out a 2:31 FRAN and the pull-up bars we used were swinging and I am sure he would have been quicker if it wasn’t for this. I believe his PR is 2:22. Impressive site. My CrossFit buddy and I watched in awe. CrossFit is happening over here in Iraq.
I have been able to knock out all of the last three WODs and have results posted below. I check out the site and comments as much as I can. You all are a truly motivating group and it looks like Coach Berry is training you hard, smart and your results are coming along. Excellent job! Coach Berry, Nicole and Jenks CrossFitters I miss you and can’t wait to get back there and workout with you all. Keep training hard. My results are below and some exercises are modified due to our arduous conditions and time allowed. Not great times, but the Spirit of CrossFit is within. My CrossFit buddy Erick (Navy LT) beat his old PR by over a minute and is a great person to talk to also. Train Hard, Train Smart, Train to Survive! OkieDB Out
Wednesday 0802123
“Nate”
Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups *(subbed 8 dips and 8 pull-ups)*
4 Handstand Push-ups *(subbed 8 reps 115 lb push press)*
8 2-Pood Kettlebell swings *(subbed 70 lb dumbbell swing)*
8 rds completed in 20:14
Thursday 080214
“Randy”
75 pound Power snatch, 75 reps
TIME = 9:26
Friday 080215
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups
TIME = 6:52
2nd TIME = 7:02 Did a second round later in the afternoon after I was told Anthony was going to try and break 2:20. It killed me!
M/37/180
CFWU x 3
Deadlifts as follows:
3 @ 225lbs
3 @ 245lbs
3 @ 255lbs
3 @ 270lbs
1 @ 280lbs
1 @ 280lbs
1 @ 280lbs
31/M/170
Deadlifts
5 @ 225
3 @ 315
3 @ 350
3 @ 395
3 @ 405
Tried 425 but didn’t get it.
max kettle bell swings 55 @ 35lbs.
Deadlift 3-3-3-3-3 reps.
10 @ 135 lbs.
3 @ 185 lbs.
3 @ 205 lbs.
3 @ 225 lbs.
3 @ 235 lbs.
3 @ 255 lbs.
3 @ 270 lbs. PR!
(prev. PR was 1 @ 255 on 1/20)
as always, it’s great to see a post from OkieDB!
Did overhead fran 75lbs overhead squats @ 8min 25 sec.
52/m/198
Was supposed to be a rest day for me today, but I am going to Austin tomorrow to goof off for the day and go to Pete’s Dueling Piano Bar with my wife tomorrow night. Beverages will be consumed. Will be in the Party ZONE, if you know what I mean. So REST DAY is Saturday.
I wanted to work my core today so I did:
CFWUx3
2 Rounds of:
25 sit-ups
10×30lb. dumbbell bench press
25 knees to elbows
10×45lb. OHS
25 hanging leg raises
25 back extensions
Did Back squats
5×45, 5×65, 5×85, 5×105, 5×125
Did bench press 15×95, 5×115, 5×135
Did 10 pull-ups w/25lbs. added weight
Did 5 pull-ups
I am always inspired by those notes from OkieDB. He makes me want to push myself a little harder, to exhaustion, and then find out there is still something in the tank. But not enough to do 2 FRAN’s in one day. That’s Wacky Iraqi stuff there. I can tell he is missing home when he wants that good “Fran” feeling twice in one day.
Bravo to all you Crossfitters. Have a great Saturday tomorrow.
This was a very disappointing workout, i should have been able to do much more.
10 x 135
3 x 185
3 x 205
1 x 255
3 x 225
3 x 235
i did 1 x 275 about a month ago, so i don’t know what the problem was.