We Are Closed This Weekend In Order To Host A CrossFit Level 2 Seminar

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2015-05-2513512

Workout of the Day

Team Relay Jerry
Teams of 2 or 3:
1 Mile Run (Switch every 200m)
2K Row (Switch every 200m)
1 Mile Run (Switch every 200m)

Tres Amigas

Tres Amigas


Workout of the Day

The Crane
Teams of 3
AMRAP 7 Back Squat
50 Reps (135/95)
50 Reps (185/135)
Max Reps (225/155)
-3 Minute Rest-
AMRAP 7 Strict Press
50 Reps (95/65)
50 Reps (115/80)
Max Reps (135/95)
-3 Minute Rest-
AMRAP 7 Deadlifts
50 Reps (185/135)
50 Reps (225/155)
Max Reps (275/185)

P1020865

Workout of the Day

Mobility;
10 minutes on front rack position

Conditioning:
“Cobra Kai”
AMRAP 3 minutes:
6 Front Squat (155/105)
6 Burpees Over the Bar
-Rest 1 Minute-
AMRAP 3 minutes:
Double Unders
-Rest 1 Minute-
AMRAP 3 minutes:
6 Front Squat (135/95)
6 Burpees Over the Bar

050628-N-0000X-002 Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds. U.S. Navy photo (RELEASED)

Navy SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds.

Each Memorial Day, as a nation, we honor our soldiers and sailors. It has become a CrossFit tradition on this day to particularly honor the memory of Navy Lieutenant Michael Murphy by doing a workout he created. He was a great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.  He was posthumously awarded the Congressional Medal of Honor in October, 2007, and his heroism is described in the book and movie, “Lone Survivor.”  

Murph was an early adopter of CrossFit training.  This workout was one of his favorites and he named it ‘Body Armor’ because he did while wearing body armor.  It is now known and feared around the world as “Murph,” and was first posted on crossfit.com on August, 18, 2005.  

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.  Scale appropriately if you are new.

Murph

For time: 
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

P1020868

Workout of the Day

Strength:
2 Back Squats, every minute on the minute for 10 minutes

Conditioning:
 Tabata intervals, 20s work, 10s rest, 8 rounds each:
Push-Up
Sit-Up
Air-Squat

Look who paid us a visit

Look who paid us a visit


Workout of the Day

“Wax On Wax Off”
AMRAP 25 Minutes
Teams of 3
3k Row Buy-In
In remaining time:
50 Hang Power Snatch (75/55)
50 Thrusters (75/55)
50 Sumo Deadlift High-Pulls (75/55)

P1020854

Workout of the Day

Filthy 50
For time:
50 Box Jumps (24″)
50 Jumping Pull-Ups
50 Kettlebell Swings (35#)
50 Walking Lunge steps
50 Knees 2 Elbows
50 Push Press (45#)
50 Back Extensions
50 Wallballs (20, 14#)
50 Burpees
50 Double Unders

*Dirty 30 for the Newbies!

A Doctor’s View of CrossFit, Dr. Stuart McGill, world’s leading authority on back injury.

P1020857 (1)

Workout of the Day

Strength:
2 Heavy Push Jerks
EMOM x10

Conditioning:
“Bonzai”
E3MOM x 7 Rounds
07 Deadlift (245/165)
40 Double Unders
200m Run

“License to Live” – CrossFit Journal [article]

The Return of Yoga!

Starting next Monday.  
Mandy Wenson will be conduct classes 6:30 PM Tues and 6:30 AM Thurs. Richard Bowen will conduct a class at noon on Sundays.
Jessica Bush will conduct a class at 10 AM Mondays, Wednesdays, & Fridays.

IMG_4602

Workout of the Day

Strength:
20 mins find Heavy Pause Front Squat
*2 sec pause at the bottom. 
(Maintaining tension & control)

Conditioning
3 x 2 min AMRAP:
20 V-UPS 
20 Supermans
Max FS (155/105) in time remaining.
-Rest 1 min-

Who Wants To Be A Novice? You Do, by Mark Rippetoe

IMG_4601

Workout of the Day

Skill:
15 mins Rope Climb practice
-or-
Challenge: 8 Climbs For Time

Conditioning:
“Helen”
3 Rounds
400m Run
21 KBS (53/35)
12 Pull-Ups
*Remember times for the leader board must be confirmed by the Coach on Duty!

Brain Cramps, CrossFit Journal.  Dehydration has nothing to do with exercise muscle cramping.


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