Sat Alert with Julian "Juice" Clay at Buckley today and completed the infamous 3's Company Crossfit Workout created by Mitch "BC" Neff. Yes, we sit alert at Buckley similar to the way we did in Balad. Our mission in Colorado is a bit different as we guard against domestic threats, but something we take very seriously. My congratulations to Juice who was recently selected to be in charge of the entire Alert Mission for our Wing. Learn more about our domestic alert at these links:
Noble Eagle
Air Sovereignty Alert
2 comments:
Hi Jim,
Today marked my first "OFFICIAL" day of being a Cross Fit member and I received my Cross Fit workout logbook. Wooo! Thought I'd let you in today's workout. Here it goes:
Traditional Cross Fit warmup:
5 minute - jump rope
2 rounds of:
10 sec - samson stretch (both legs)
15 reps - air squats, situps, supermans, pull-ups/ring-rows, pushups
Today's workout:
5 rounds of:
5 reps - back squat (increase weight each round; note: bar needs to lay between the traps and rhamboids muscle)
max rep - ring-rows
I was able to complete all 5 rounds, maxing out at 20 ring-rows and back squating 70lbs. This is just the beginning. I will keep you posted on my progress.
Awesome work Sandra! You are an inspiration to all of us!
Post a Comment