(240) 317-5303

5 July 2014

Strength
Emom 10
2 x power clean and jerk at 70% 1RM jerk

WOD
6 rounds:
12 pistols
6 burpees
3 muscle ups

4 July 2014

WOD
Badger

3RFT:

95# Squat clean, 30 reps 

30 Pull-ups 

Run 800 meters

3 July 2014

Skill
Handstand Skill Work / HSPU Progressions

WOD
15-12-9-12-15
Overhead Squat
Handstand Push Up

L1: bar/pvc
L2: 95/65#
L3: 135/95#

2 July 2014

Strength
2RM Bench Press

WOD
20 min AMRAP
10 chest to bar pull ups
200m run
10 GHD sit ups

Accessory Work
3 sets of 10-20 back extension

1 July 2014

Strength
EMOM 10 at 60% Power Clean 1RM
Clean Pull
Hang Power Clean
Hang Squat Clean
Front Squat

WOD
1 mile run for time

L3: 45# weight vest

Flutter Kicks until last person returns!

30 June 2014

Strength
5rm BS to Box at Parallel depth

WOD
Heavy Fran
15-12-9
135/95# pound barbell Thrusters
45/25# pound weighted Pull-ups

L1: 70% 1RM thruster, chest to bar pull ups
L2: 115/85# thrusters, chest to bar or weighted pull ups
L3: Rx

“Macho”

“Macho Man”, Patrick Camacho, is our honored athlete this week! “Macho” is getting ready to move on from PAX River and we want to send him off with a hearty thank you and let him know just how motivating he has been to the CrossFit PAX family. Just check out this picture from Murph 2014… he’s the man.

When Patrick Camacho first came in the door, I asked him what we should call him- Pat? Patrick? He then smiled and told me that “people call me Macho”. This is going to be interesting. It’s not every day someone walks in the door and asks to be referred to as Macho. Secretly wondering if I was going to have to serve him some humble pie or have “a talk” early on, I just nodded and said we can do that. Turns out, “Macho”is one of the most humble, coachable, sincere people we’ve had the pleasure to meet and he will be sorely missed at the Bunker. He has checked into class more than 150 times in the past year, and for a man who travels frequently for his job, this shows a great deal of commitment. He is consistently present and attentive, asks great questions, and has a drive to excel and improve. We wish he could stay longer but expect to get frequent updates on his progress and hopefully see him around again soon! Here is a little bit about Macho and some advice from a seasoned member of the CrossFit PAX Community:

Why CrossFit?

I was introduced to CrossFit while at the Marine Corps Sergeants Course back in 2011. At the time, I was pretty burnt out from the normal running and weight lifting regiment that I had become accustomed to during my time in the Marine Corps. I wasn’t exactly looking for something different but after my first PT session (CrossFit style) while at the course, I was hooked. I was also pretty sore.

After about a year and a half of You-Tubing all the exercises and working out by myself, I figured I’d take the next step and join a box. I checked out the different programs and boxes in the area, and when I found out that JD and Jade were Marines it made the decision to join CrossFit PAX one of the easiest and best decisions I’ve ever made.

What have you accomplished to date?

Besides relearning how to squat, becoming more efficient in many different movements, and adding to the sweet gym bag full of CrossFit gear that I always have on me, I’ve finally learned just how much of a difference a proper diet can make. It’s not all about drinking protein, starving yourself, or taking a magic pill.

What are you most proud of accomplishing?

The thing I’m most proud of accomplishing during my time at CFP are the many friends I’ve been lucky enough to make. It’s really great to have met so many awesome people that share the same goal of being fit.

What are your goals?

I really just want to continue to get faster and stronger. I hope to enter a competition sometime in the next year and to eventually get my level 1 certification.

What do you like most about CrossFit PAX?

As so many have said before me, I love the friendly atmosphere. I think CFP is like Cheers. Where everybody knows your name, but instead of boozing, we exercise. I also love what my CFP family has introduced me to. All kinds of things from Rugby to the difference between a single and blended malt scotch to how to set the example of an actively fit lifestyle for their kids.

What is your advice for the new folks?

Stay humble. You’re setting yourself up for disappointment if you’re not. Be patient. There won’t be a PR every day. Getting better takes time. Be coachable. If you ever get to go to other boxes, you’ll soon find out that CFP coaches are outstanding. Use them. Ask them questions, listen to them, watch them, do what they say.

Thank you, Macho. We are so glad to know you and consider ourselves blessed to have you as part of the family… and ‘once a member, always a member’, so keep in touch and visit when you can! Best of luck in your future endeavors and Semper Fi.

27 June 2014

Strength
Emom 10×3 FS at 65%

WOD
With a Partner, for time:
40yds Tire Flips with partner out and back (total 80 yds)
40 calorie row- 1 person works at a time
40 Kettlebell swings- 1 person works at a time
40 toes to bar- 1 person works at a time
40 push press 55/35#- 1 person works at a time
400m run with partner

score= time

26 June 2014

Strength
L1: 5 x 6 strict banded pull ups followed by 5 jumping/kipping with bands
L2: 5 x 6 strict pull ups followed by 5 kipping C2B pullups
L3: 5 x 6 muscle ups

*burgener warm up

WOD
AMRAP 10
10 Box Jump
10 Hang Power Snatch
30 double unders

L1: <75/55#
L2/3: 75/55#