Monday 28 March WOD


10 KB Sumo Deadlift High Pulls 53/35lbs
10 Push Presses 2 x35lbs/45lb bar
10 Medicine Ball situps 20/15lbs

Post your time to the comments

*  *  *

Week 2 of our member profiles highlights Dave aka ‘Patch’.

-Do you have a nickname?


-What got you started in CrossFit, and how long have you been doing it?

LTC Wheeler and Andy Blaida.  I have been doing CrossFit for almost 2 years

-Do you have any memorable CFCC moments?

Starting out only being able to do 3 unassisted pull-ups, and ending with being able to do 15-20.

-Do you remember your first wod? What was it and how did it go?

Yes. It was great.  I did it with Andy.  He and I were the only ones doing it until it grew.

-Do you have any fitness goals?

Get down to my prison weight.  Finish the INSANITY workout.  Run a half marathon.

-Do you play any sports now, or are there any you have participated
competitively in the past?


-What wods are your favorites?

Too many to name.

-What exercises are your favorites?

KB Swings and rowing.

-What one exercise makes you fill with fear when you see it posted?


-What wods are you most proud of?

Filthy 50

-What is your greatest CrossFit accomplishment?

Finishing the Filthy 50 in decent time.  I paid for it the next day.

-What is a typical day of nutrition for you?

Lately, I have been eating baked or grilled chicken for dinner, a salad for lunch, and a fat kid breakfast (LEAN SHAKE) that I got from GNC.

-What is your favorite food?

BEER and chicken.

-What is your favorite music to workout to? Or listen to in general?

ROCKY soundtrack.

-What is CrossFit, to you?

A great mixture of weight training, cardio, and endurance.  You never know what the WOD is for the next day until it’s posted.  You have to be ready to do anything.  I like that the exercises and rounds are timed.  It’s like a fitness, stamina, and an endurance test all in one.

-Where do you see yourself one year from now, fitness-wise?

Being able to wrestle a Louisiana alligator……for fun.

– Do you have any hobbies outside of Crossfit?

Refereeing, playing sports, running, and playing basketball with my little one.

– Tell us something about yourself that we may not know.

I was almost a stunt double for Chuck Norris, but I had to go TDY.  I can’t wait to get back to CENTCOM, so that I can do the WOD’s with the original group that I started with.

* * *

CrossFit HQ WOD:

For time:
75 Squats
50 Pull-ups
20 Ring dips
50 Squats
35 Pull-ups
15 Ring dips
25 Squats
20 Pull-ups
10 Ring dips

This entry was posted in Pictures, profile, WOD. Bookmark the permalink.

4 Responses to Monday 28 March WOD

  1. Melissa says:

    10 rounds + 4 SDHPs

    Love my new workout shoes!! Yes, I was showing them off today at lunch 🙂

  2. Andy says:

    Today we did our squats and then tire flips.

    1×20 squat
    Ryan – 165lb
    Andy – 235lb, did 11 then stopped for 5 minutes, then did another ten. Wasn’t sure on the first set but was on the second so next time we do them, it will be 20.

    10min amrap tire flips
    Ryan – 67
    Andy – 65

    we used the 420lb tire, biggest one available 🙂

  3. Rey says:

    Paul – 9 rounds
    Me 13 rounds 8 push presses
    Dan 14 rounds 6 sit ups

    Me and Dan alternated between the KB and bar on the push presses.

  4. mcgranahand says:

    Take that from Team Eglin….as Dan jumps in Melissa’s face making the DeGeneration X Gang sign. lol 😀

Leave a Reply

Please log in using one of these methods to post your comment: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s