WOD 13JUL09
Posted by Admin on July 10th, 2009 filed in WODPic of the Day:
Today was ENS Wittner’s last day in Arizona.
Saturday Endurance:
6 Rounds Wearing Boots
2 Mins Run
30 Secs Rest
WOD:
Run 800m
9 Deadlifts (M: 185# W: 115#)
9 Pull Ups
Run 400m
15 Deadlifts
15 Pull Ups
Run 200m
21 Deadlifts
21 Pull Ups
Strength:
20 Reps Back Squat using 80% of your 5 rep max. Break up as little as possible. Score number of rounds required to get to 20. Round weight up to nearest 0 or 5.
Inspiration: “The best executive is the one who has sense enough to pick good men to do what he wants done, and self-restraint to keep from meddling with them while they do it.” -T Roosevelt
July 13th, 2009 at 12:27
Whitner: 14:47 (95)
Sharp: 10:41
Long: 11:54
Vaughn: 18:48
Tellez: 13:15
XO: 16:03
Danner: 11:10
July 13th, 2009 at 15:03
Hamstring is BAD. Looks like I’m going to have to give it about a week…
July 13th, 2009 at 21:41
Jess,
Thanks for putting up with me for the past 3 years, and helping me through classes like 324a. Have fun hanging out with Rosanna at flight school. Make sure you join the local Crossfit gym as soon as you get to Florida so you don’t lose all of the huge progress you’ve made with Neptune.
-Jorge
July 13th, 2009 at 22:22
Good luck in the future Jessica. Have fun in flight school and keep on crossfitting whenever your not in the cockpit. Take care.
July 14th, 2009 at 04:01
ENS Wittner,
You have worked hard over the last 3 years both in the classroom and on the pt field. Take a moment to reflect on what you have accomplished, and be proud of your time at Arizona! I have no doubt that you will apply the same tenacity to your studies at flight school and throughout your career as a Naval Aviator. Good luck, and keep up the hard work!
-LT
July 15th, 2009 at 22:20
ENS Wittner,
The first female CrossFitter from our club! You worked hard to improve your fitness over the past year, while tackling one of the harder subjects as a student. I’m very proud of your accomplishments. Keep up the hard work and I’m sure flight school will just be another walk in the park. Much luck to you. The future is very bright!
YNC
July 15th, 2009 at 22:24
10:36 RX’D
At our box here, there are no group workouts or daily WODs, so I hope to follow what work-outs I can from Neptune.