Arrived in Afghanistan

So, I'm in Afghanistan and wanted to let you all know that we are doing well. The good news is that the gym is right next to our tent. The bad news is that it is a weight room where you can't drop the weights. Actually, it makes sense because the floor is a thin plywood and I could see my "Grace" time severely hurt by the bar crashing through the floor.

I know there has to be a CrossFit set up around here somewhere, I just need to ask around.

In the meantime, I did Back Squats 3 of 5 and Shoulder Press 3 of 5 w/ 255lbs and 135lbs respectively. Not serious weights, but I didn't want to go all out after the plane rides and just getting loosened up again.

I'll have updates and pictures soon. Hope you are all doing well back at home and enjoying the freedoms and liberties you have as Americans in our beautiful homeland.

Merry Christmas

On Christmas Eve, I had the guys do our version of the 12 Days of CrossFit.

Just like the song, you do 1rep of the first exercise, then 2 of the second and 1 of the first, then 3 of the third, 2 of the second, and 1 of the first, etc.

1 deadlift

2 power cleans

3 hand stand push-ups

4 sumo deadlift high pulls

5 ring dips

6 air squats

7 box jumps

8 kettle bell swings

9 pull-ups

10 thrusters

11 burpees

12 muscle-ups

It looked like complete chaos putting 40 Marines through that at the same time, but it turned out well.

Hope you all are enjoying the holidays with you families and loved ones.

Hill Runs

We were on a machine gun range and had some down time while waiting for our turn to shoot.

With gear on:
50m hill run and back down
10 pushups
hill run
9 pushups
hill run
8 pushups
...
Hill run
1 pushup

most of my Marines finished around 8:30

Photo courtesy of Marine Force Reserve

Run: 90 seconds on, 90 seconds off x 6

Deadlifts then Burpees

He's just warming up

photo courtesy of CrossFit EastBay

Deadlift (DL) 2 Reps on the minute every minute for 10 minutes @ 85% of 1RM

Immediately following DL's 30 burpees for time

Combat Fitness

image from http://www.lancers.org.au

While I'm getting ready to go away and during the deployment, I'm going to use this blog to share how we are getting ready for the challenges we will face in Afghanistan and to keep people posted with how we are doing.

Keep checking back for updates. I hope that our efforts set an example that you all may follow to achieve elite fitness.

"Fran" & Goodbye

I want to thank all of the athletes and coaches of 3Rivers CrossFit. I have made many good friends and the intensity with which you all approach the workouts and your lives keeps me motivated. I hope that I have helped have a positive impact on your lives and that you all keep progressing from where you are.

I expect when I get back from Afghanistan that I will have a gym full of bad asses and potential Games contenders.

Because the last time I PR's was a year ago on my birthday:

"Fran"

21-15-9

Thrusters

Pull-ups

See you all there!