[PR] Gain and Get More Likes and Followers on Instagram.

shane_wilkinson22 shane_wilkinson22

994 posts   7225 followers   6489 followings

Shane Wilkinson #IAMCFOS  Founder: @CrossFitOceanSprings @NEIGHBORHOODWODPARTY CrossFit Lv 1,2 Kids Oly Mobility shaneawilkinson2@gmail.com www.facebook.com/shane.wilkinson.10

https://strength.com/crossfit-ocean-springs

Stand your ground. Solitude is a forge for greatness. Sharpen you in preparation to serve others.
#IAMCFOS

Recognize when you are blessed with these people, for life can be a lonely place without them.
#truthbetold

What’s your guilty pleasure?
#ICECREAM

#IAMCFOS

Time 51:35 #IAMCFOS

This is why we squat below parallel.
#IAMCFOS

Happy 4th from the sandbox.
#IAMCFOS

Unfortunately I had one of my OSO clips break out here and that totally sucked. I wrote @oso_barbell and let them know what happened. Jason from OSO emailed me back within 24 hours and then sent me a pair of collars to replace my damaged one. I'm in Afghanistan so the shipping took a while but they have arrived and are perfect. I can't say enough about these guys and how they stepped up to help me out.
I originally wrote them asking how I could buy a new set and if they could get them shipped here. Jason said not to stress and he would send me a scratch and dent pair free of charge. I had a real tough time finding a scratch or dent on these suckers. Thanks Jason and the crew @oso_barbell for taking such great care of an athlete stuck in the sandbox.
#IAMCFOS

Partner WOD was a 15:00 AMRAP W/a 500m Row but I don't have a rower or partner here so I had to modify a bit.
#IAMCFOS #SOLOMOFO

Took yesterday off and woke up feeling motivated. Did yesterday and today in 1:45. Off to work I go.
#IAMCFOS

Last set and then the Max Effort set

EXTRA WORK
Shoulder Press (5x6@65%)
Metcon (2 Rounds for reps)
Strict Pull-ups

5x5 Unbroken
If you get all UB then add 1xMax Effort UB
Score:
RND 1 Total reps UB from the 5x5
RND 2 Total reps UB in the M.E. set

#IAMCFOS

Fun day today. Got to lift a bunch and the METCON didn't try and kill me at this altitude.
Hit a new PR on my PC 1x3 today as well
#IAMCFOS

We have had a lot of Sailors come through the Box as new ships are built but this Crew was something special right from the start. Always cracking jokes and having a good time till it was time to work and then they where all in. Gonna miss y'all being at the Box. Sucks I wasn't there for this and you guys will be long gone before I get back. Until next time, safe travels my friends.
#IAMCFOS

When you don't have the right equipment for the METCON, you just gotta improvise.
Fun one today guys. Wake-up and get after it. Happy Thursday.
#IAMCFOS

Clips of the extra work from today.
Mental Toughness Day
Weightlifting
Bench Press (4x6)
10 min to Compete
4x6@2nd Heaviest Weight from last Thursday
Metcon
(No rower: ran equal distance, no 70#KB MADE A 75, no Slam Ball, used 40# DB)

Rx: Metcon (Time-19:28)
500m Row
10 Burpees
20 KB Swings 70/53
30 Russian Twists 30/20 SB
40 Dubs
400m Row
10 Burpees
20 KB Swings
30 Russian Twists
40 Dubs
300m Row
10 Burpees
20 KB Swings
30 Russian Twists
40 Dubs
200m Row
10 Burpees
20 KB Swings
30 Russian Twists
40 Dubs

EXTRA WORK
Sumo Deadlift High Pull (5x3 to EST a Heavy 1x3)
Back Squat (4x6@65%) #IAMCFOS

After the Snatch session I got down to today work. Those DEADLIFTS SUCKED!!!
Miss read the METCON and did BJO's but still finished in 7:26

#IAMCFOS

Here I started at 195, 200 and a single at 205. My form/mechanics started to break down so I was done for today.
#IAMCFOS

When your mechanics are all out of wack the only thing you can do is slow it down and get back to the basics.
Starting at 43% and hit a triple at each weight, building to 93%
Weights in this video 165, 175 & one Rep at 185
I continue up in the next video.
#IAMCFOS

When the METCON calls for 70# Kettle bell Swings and you only have a 54#
Use your Voodoo floss to strap 2 10# plates to that little guy and suck it up. I know it's still not 70 but 75# works for me.
#IAMCFOS

Today was one of those days that everything felt out of sync and wrong.
#IAMCFOS

Perhaps you'll find this useful. Keeps chalk under control in your gym bag and easy to use without waisting a bunch on the road or at comps.
#IAMCFOS

Working on Monday so I wanted to keep the tradition and pay my respects today.
#murph #IAMCFOS

These DB Hang Clean and Push Press where tougher than I expected.
4x10 to find a heavy 1x10 ended up doing 3x10@70.
This is our first week with this movement and our focus is to gain strength and stability overhead while improving grip stamina. Let's see where the next 8 weeks takes us.
#IAMCFOS

Who's working planes and training Afghanis to be controllers on their 37th birthday.
This Guy! 🎉 🎈 🎂
#IAMCFOS

Most Popular Instagram Hashtags