WOD 06JUL09

Please enjoy the 4th of July holiday, and be safe.  Although I am sure he will be pissed at me for posting this, I got ahold of this email written by ENS Radziwon.  Please take the time to read, it is both well written, and spot on.  To all those forward deployed, stay safe, and we salute you from home for your tireless service and dedication to your country!

Mom, Dad, Julie, and whoever this gets forwarded to,

I just wanted to take a minute and write you all and wish all of you a happy 4th of July.  It is a time to enjoy being around friends and family, go swimming, fireworks, over eating, and enjoying this nation and our values.  I know you all know but many have forgotten what it is all about.  I was reading an article today about our push in Afghanistan and in the third sentence it makes a comment about the forgotten war in Afghanistan.  I think people have gotten complacent about what goes on overseas, especially if they are not directly linked to it by actions or relations.

I just wanted to put out a reminder to everyone that on this forth of July, take a second to think of why we have it and how it is linked to what is going on today.  From Steven Decatur destroying a ship in the fight against the Barbary Pirates to our current Warships off the coast of Africa fighting the Somali Pirates.  From WWII when millions were killed in concentration camps and we were attacked by the Empire of Japan to todays current war in Afghanistan giving the tribal leaders the “big stick” to live a good life free of the Taliban and make those who were responsible for 9/11 accountable for their actions.

I am privy to information that CNN and the rest of the world don’t have.  We live in a VERY safe place in a VERY unsafe world.  I am not saying this because of my job or for recognition, but just to bring to reality of that if we blink, if we fail to stay ahead of the game and take the fight to whoever decides to challenge us, what was fought for in 1776, WWI, WWII and all actions in between and including today could be lost because others want what we have, or hate what we have.

I haven’t been in for long, and I still have a lot more experiences and learning to do.  One thing I do know and have learned is that the Officers in any service are not the ones to thank.  It is the 18 year old sailor, 22 year old Sergeant, 20 year old airman and enlisted personnel that need to be thanked.  Just from being on this ship I have seen these kids sacrifice more than most do in their lives.  They work harder to keep things going, to keep us ready for what potentially could come, and are ready to step up if anything should arise.  They leave their families for little to no pay 6-8 months at a time, work 48 hours without sleep, and work harder than anyone gives them credit for.  They are the smartest people I have ever met with a nack for thinking outside the box.  They have a will do attitude when the odds are stacked against them.  So if you see anyone in an enlisted uniform, thank them. They don’t ask for anything tangible, but a job well done is the motivator and reward that means the most to them.  They may be a little embarrassed and shy when told, but deep down they appreciate knowing the people who benefit from their work recognize what they do.

Again, enjoy the food and fireworks and family.  It is a time to celebrate and be happy and enjoy what we stand for and where we come from.  Have fun and have a hot dog for me.

Love,
Nick

Saturday Endurance:
Run 5 Miles
Every 6 Mins Rest Exactly 1 Min
Score Total Time

WOD:
7 Rounds For Time:
10 KB Swings (55#)
10 Ring Dips

Strength:
5 – 5 – 5
Front Squat

Inspiration: “Those who desire to give up freedom in order to gain security will not have, nor do they deserve, either one.” -Ben Franklin

WOD 03JUL09

WOD:
Teams of 2 (1 working 1 resting)
Run 200m FWD
Run 200m BKWD
Run 400m FWD
Run 400m BKWD
Run 800m
Run 400m BKWD
Run 400m FWD
Run 200m BKWD
Run 200m FWD

Strength:
3 x 5
Snatch Pull
3 x 5
OVHD Squat
5 – 5 – 5
Deadlift

Inspiration: “The journey is the reward.” -Chinese Proverb

WOD 02JUL09

Being back in a “SWO” centric environment, I continue to remind myself not to lose my sense of humor!  This one is for all the nukes out there.  What is so wrong with just keeping things simple!  Works for me…

Pics of the day:

WOD:
For Time (M: 95# W: 65#)
10 Deadlifts
10 Pull Ups (CTB)
10 Squat Cleans
10 Pull Ups (CTB)
10 SDHP
10 Pull Ups (CTB)
10 Thrusters
10 Pull Ups (CTB)

Endurance:
+3 Hours After WOD
Run 200m x 8
Rest 5xs the work interval

Inspiration: “To be yourself in a world that is constantly trying to make you something else is the greatest accomplishment.” -Ralph Waldo Emerson

WOD 01JUL09

Pic of the day:

WOD:
4 Rounds For Time
50 Sit Ups
10 Front Squats (M: 135# W: 95#)
25 Push Ups
15 Back Squats (M: 135# W: 95#)

Strength:
3 x 5
Push Jerk (Work speed, split or normal but keep same through all 5 sets)
3 – 3 – 3 – 3 – 3
Power Clean

Inspiration: “Lazy hands make a man poor, but diligent hands bring wealth” Proverbs 10:4

WOD 30JUN09

Everything has to start somewhere.  Above is the very first picture of CrossFit Neptune “Newport”.  I just finished unpacking all of my equipment and setting up the pull up bar (thanks again YNC), hanging the rings, and deciding where to put everything.  It isn’t much, but it’ll do.  I miss the group in Tucson tremendously, but you can bet that there will be plenty of sweat and blood laid down on that garage floor.  If any of you are ever in Newport for any reason, drop me a line and we’ll go “collectively suffer” out in the garage.

Pic of the day:

WOD:
AMRAP in 20 Mins
3 HSPU
10 Double Tire Jumps
3 HSPU
10 Jumping Squats (45#)
3 HSPU
10 Double Unders
*Rx’d = feet on wall and head to ground
**Scale 1 = feet on wall and head to 1 abmat
***Scale 2 = feet on wall and head to 2 abmats
****Scale 3 = heavy strict press

Endurance:
+ 3 Hours After WOD
3 Rounds
3 Min Run
1 Min Rest
3 Rounds
1 Min Run
3 Mins Rest

Inspiration: “Anyone who clings to the historically untrue–and thoroughly immoral–doctrine
that violence never settles anything I would advise to conjure up the ghosts of
Napoleon Bonaparte and the Duke of Wellington and let them debate it. The ghost
of Hitler would referee. Violence, naked force, has settled more issues in
history than has any other factor, and the contrary opinion is wishful thinking
at its worst. Breeds that forget this basic truth have always paid for it with
their lives and their freedoms.” -Robert Heinlein

WOD 29JUN09

WOD:
Run 800m
7 Rounds of:
15 Sit Ups (Abmat)
7 Burpees
Run 800m

Strength:
3 – 3 – 3 – 3 – 3
Back Squat
*Add at least 5lbs to 01Jun

Inspiration: “The most difficult phase in life is not when no one understands you; It is when you don’t understand yourself.” -Author Unknown

WOD 26JUN09

WOD:
Teams of 2
Run 1 Mile (together)
3 x Max Set Dead Hang Pull Ups (both teammates at same time)
Rest Exactly 3 Mins Between Sets (3 min rest starts as soon as both teammates drop from bar)
*3 Burpee Penalty For Every Rep Below 20 Each Set
**Do All Penalty Burpees Exactly 2 Mins After Finishing The Last Set of Pull Ups

Strength:
3 – 3 – 3 – 3 – 3
Snatch Grip Deadlift
3 x 5
Snatch Pull

Inspiration: “Commitment leads to action. Action brings your dream closer”. -Marcia Wie

WOD 25JUN09

WOD:
“Elizabeth”
21 – 15 – 9
Cleans (M: 135# W: 95#)
Ring Dips
*Rx’d squat clean, scale to power before scaling weight

Endurance:
+3 Hours After WOD
8 Rounds
Run 1 Min
Rest 1 Min

Inspiration: “As I grow to understand life less and less, I learn to love it more and more”. -Jules Renard

WOD 24JUN09

WOD:
5 Rounds For Time
8 Double Tire Jumps
12 Jumping Squats (45#)
16 Wall Balls (M: 20# W: 14#)

Strength:
5 x 3
Clean Scoop
5 – 5 – 5
Strict Press

Inspiration: “Success is the good fortune that comes from aspiration, desperation, perspiration and inspiration”. -Evan Esar

WOD 23JUN09

WOD:
15 – 12 – 9
KB Thruster (1 55# KB in each hand)
Pull Ups
Run 400m btwn rounds (finish w/ run)
(15 thruster, 15 pull ups, run 400m, 12, 12, run, 9, 9, run)

Endurance:
+5 Hours After WOD
Run 12 Mins Max Effort
Score Distance

Inspiration: “A wise man learns by the mistakes of others, a fool by his own.” -Latin Proverb

WOD 22JUN09

Saturday Endurance:
Run 20 Mins Continous In Boots
Rest 5 Mins
Run 10 Mins Continous In Tennis Shoes

WOD:
3 Rounds For Time
50 Sit Ups
40 Double Unders
30 KB Swings (55#)

Strength:
3 – 3 – 3 – 3 – 3
Front Squat

Inspiration: “Adapt yourself to the life you have been given; and truly love the people with whom destiny has surrounded you.” -Marcus Aurelius

WOD 19JUN09

WOD:
Teams of 2
Each Team Assigned a Barbell (M: 95# W: 65#)
10 Lengths of the Basketball Court
1 Partner Carry Weight OVHD
1 Partner Burpee Broad Jump
*Must Move Together
**Switch At The End of Each Length
***10 Burpee Penalty Each If Bar Hits Groud (done prior to restarting)

Strength:
5 x 3
Snatch Drop
5 – 5 – 5
OVHD Squat

Inspiration: “Iron rusts from disuse, stagnant water loses its purity and in cold weather becomes frozen, even so does inaction sap the vigor of the mind.” -da Vinci

WOD 18JUN09

Today marked my last workout with CrossFit Neptune. The moment is certainly bittersweet, but forced me to look back and reflect on the last 3 years in Tucson, and 2 years with CrossFit. I came to Tucson skeptical, and not exactly excited to be living in the desert South West, and now 3 years later I don’t want to leave (although I’m still convinced that human beings were not made the live in the desert).

I asked myself today why I like CrossFit so much. What I came up with is simple; people and competition.

I have met so many wonderful people, and forged so many relationships that will outlast any duty station. I have learned so much from each and every one of you, and for that I will be forever grateful. After all, without the members, CrossFit Neptune is just a set of pull up bars and some weights.

As long as I can remember, I’ve been involved in competitive sports. You name it, I’ve tried it, and tried like hell to be good at it. In fact, this competitive drive was why I joined the Navy in the first place. After finishing my collegiate athletics career and entering the “normal” corporate world, I felt like I was really missing something. I later realized that I was missing the competition, the desire to make yourself, and those around you better no matter what the circumstances. Earning my commission as a Naval Officer definitely brought that competitive nature back. However, after two tours on sea duty, and two deployments, I think I lost a little of my competitive edge (at least in the physical fitness sense). CrossFit Neptune has given me that back ten fold. Daily, CrossFit forces you to look deep within yourself and compete. Compete against the clock, another individual, or just plain compete to finish the WOD. As our T-shirt reads, “fight for every second”. Every day, every WOD, and every rep each individual makes the choice, get better, get worse or stay the same (you guys know I had to put that one in there!!). 10 reps into the 15 round of Fran, you choose to set the bar down, or you choose to push through. Once you’re done, write your score up on the white board and then do it all over again. Is there a better way to compete? If there is, I haven’t found it.

As this chapter of my CrossFit journey closes, I thought I’d end where I began. Almost 2 years ago, Duff talked me in to doing “Nancy” as Rx’d. Let’s just say that my time today was a little faster than it was 2 years ago, but I still had to fight for every rep and every step. I don’t ever want it to get easier, but I’ll enjoy the process of making it faster. After all, anything worth doing is worth earning!

I’ve posted the “man in the arena” quote from Theodore Roosevelt, and several of the other quotes that have motivated me, so instead of repeating those, I thought I’d try to come up with something of my own. I’d like to leave you with the following thought. This represents my sincere advice as well as how I try to live my own life on a daily basis: “Lead aggressively, follow loyally, always operate with integrity, and never under any circumstances quit on yourself or your men.”

WOD:
Clock runs continously for 18 minutes. Complete as many reps in 30 seconds of each exercise as follows:
Air Squats
Push Ups
Sit Ups
Burpees
Run 200m between exercises
Score total reps completed in 18 mins
*Each 200m run completed counts as 1 point

Endurance:
+3 Hours After WOD
Run 200, 400, 800 (x2)
Rest = work
For example if your 200m takes you 40 seconds, then you rest 40 seconds before starting the 400m

Inspiration: “You are not here merely to make a living. You are here in order to enable the world to live more amply, with greater vision, with a finer spirit of hope and achievement. You are here to enrich the world, and you impoverish yourself if you forget the errand.” -Woodrow Wilson

WOD 17JUN09

WOD:
“Nancy”
5 Rounds For Time
Run 400m
15 OVHD Squats (M: 95# W: 65#)

Strength:
5 x 3
Clean Pull
5 – 5 – 5
Push Press

Inspiration: “A great leader’s courage to fullfill his vision comes from passion, not position.” -Maxwell

WOD 16JUN09

WOD:
For Time
21 – 15 – 9
Wall Ball Burpees (M: 20# W: 14#)
Deadlifts (M: 225# W: 135#)

Endurance:
+5 Hours After WOD
All out efforts
5 x 100 yds
10 x 40 yds
4 x 100 yds
8 x 40 yds
3 x 100 yds
6 x 40 yds
2 x 100 yds
4 x 40 yds
1 x 100 yds
2 x 40 yds
*Rest 60 seconds between 100 yds
**Rest 30 seconds between 40 yds
***Rest 90 seconds between 40 and next 100 (ie after the 10 x 40 yds, rest 90 secs before starting the 4 x 100 yds)

Inspiration: “To succeed you need to find something to hold on to, something to motivate you, something to inspire you.” -Tony Dorsett