Basic everyday WODs.
Warm up
Row 500 m or run 400 m
Group mobility
Strength
Max out Friday!
Front squat 3-2-2-1-1-1
Push press 3-2-2-1-1-1
If you have a former 1RM, try to follow these percentages and match them with the rep scheme above:
60% – 70% – 80% – 90% – 95% – 100% – 105%.
***Strict 30 minute cap***
Conditioning
AMRAP in 8 minutes of
8 Thrusters (95 / 65 lbs)
8 Burpees
Greg Glassman, CrossFit CEO, speaks on nutrition back in 2007.
The few, the proud, the post “Murph” crew.
Warm up
Row 500 m or run 400 m
Group mobility
Skill
Dedicate 10-15 minutes to work on a weakness
Conditioning
“Kelly”
5 rounds for time of:
400 m run
30 Box jumps (24 / 20 inches)
30 Wall-balls (20 / 14 lbs)
Modified versions will be “Medium Kelly”, which’ll be 4 rounds, and “Lil’ Kelly”, which will be 3 rounds.
Do you have kids? Make sure they’re eating their meat: 12 Year Old Vegan Has the Degenerating Bones of 80 Year Old
Juice Fasts: The fashionable girls’ eating disorder goes viral
If you signed up for the gymnastics class this weekend, make sure you write down on the sheet what you’d like to learn. Try to be specific. For example, a back flip, or handspring, or rope climb. I am going to learn the movement at 1:41 in the video below. Not leaving till I have it.
Paige doing some Snatches
Warm up
3-5 min of jump rope, double under work
Group mobility
Strength
Deadlift
Complete two deadlifts every minute on the minute for 12 minutes @ 80-85% of 1RM (or if you were here on a Wednesday in the past 3 weeks, add 5-15 lbs)
Conditioning
“Annie”
50-40-30-20-10 rep rounds of:
Double-unders (3 x singles)
Abmat butterfly sit-ups
Warm up
Row 500 m or run 400 m
Group mobility
Strength
Back squat (5-10 lbs heavier than last session)
Shoulder press (2.5 – 5 lbs heavier than last session)
Conditioning
“Helen”
3 rounds for time of:
400 m run
21 Kettlebell swings (53 / 35 lbs)
12 Pull-ups
This is a good article about why we do High-Bar back squats and not Low-Bar back squats. Some of you may not know the difference between the two, which is because we have never done the Low-Bar back squat at CFF. Low-Bar back squats are typically done with barbell not on top of the trapezius muscles, but resting on the back of the deltoid. I’ve also noticed when we do back squats and we have a drop in from another gym, even though I go over the back squat – the High-Bar back squat – the drop in will almost invariably do the Low-Bar back squat during the strength session, because obviously that’s the way they do it at their gym. I usually don’t say anything because they aren’t my athletes, but it’s interesting to notice. I have nothing against Low-Bar back squats but, like the article mentions, the High-Bar back squat requires that you maintain a very upright torso position, which is conducive to many other movements in CrossFit. Also, David Miller – one of my Olympic Weightlifting coaches and owner of CrossFit Fortius in San Diego once told me: “The Low-bar back squat has no place in CrossFit.” Low Bar vs. High Bar Back Squat for the purposes of CrossFit
High-Bar on the left with the barbell on top of the traps, and Low-bar on the right with the barbell on the back of the deltoids.
Lieutenant Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005
“Murph”
1 Mile run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile run
Team version:
Both teammates complete the 1 mile run at the beginning and end; however, only one person works at a time whilst completing the 100 pull-ups, 200 push-ups and 300 air squats.
You may partition as needed. For example, you can complete 10 rounds of 10 pull-ups, 20 push-ups and 30 air squats.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
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.
Chad hanging out with a heavy barbell on his shoulders
Warm up
Row 500 m or run 400 m
Group mobility
Strength
Front squat 5 x 3 (5-10 lbs heavier than the last time done)
Push press 5 x 3 (2.5 – 10 lbs heavier than the last time done)
Conditioning
AMRAP in 10 minutes of:
7 Hang power cleans (135 / 95 lbs)
9 Box Jumps (24 / 20 inches)
12 Hand release push-ups
REMINDER: we are closed Monday in observance of Memorial Day.
On Saturday, we are doing the hero workout “Murph” in remembrance of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.
The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ It first appeared on the CrossFit site 18 August 2005.
It is a great workout for a great man – a true American hero.
Soothing back pain by learning how to sit again – New York Times
Antibiotics could cure 40% of chronic back pain patients – The Guardian
Lindsey doing some hang squat cleans
Warm up
Row 500 m or run 400 m
Group mobility
Skill
15 minutes to work on a weakness
Conditioning
5 rounds for time of:
15 Overhead squats (95 / 65 lbs)
15 Pull-ups
300 m run
Happy Birthday, Pat!
Warm up
Run or row 200 m, then
2 rounds of
5 Push-ups
10 Walking Lunges (5 each leg)
15 Sit-ups
Strength
Deadlift
Perform 3 deadlifts every minute on the minute for 10 minutes (add 5-10 lbs to last session) or begin at 70-80% of 1RM
Conditioning
Pat’s Birthday Workout!
4 rounds for time of:
14 Kettlebell swings (53 / 35 lbs)
28 Double-unders
14 Wall-balls (20 / 14 lbs)
Warm up
3-5 minutes of jump rope, double under work
Group mobility
Strength
Take 15 minutes to establish a heavy Snatch (AHAP)
Conditioning
AMRAP in 5 minutes of
10 Snatches (95 / 65 lbs)
10 Burpees
2 min rest
AMRAP in 5 minutes of:
5 Snatches (95 / 65)
5 Burpees
Coach Mike Burgener teaches the Snatch
Warm up
Row 500 m or run 400 m
Group mobility
Strength
Back squat 5 x 3 (5-10 lbs heavier than the last time done)
Shoulder Press 5 x 3 (2.5 – 5 lbs heavier than the last time done)
Conditioning
Complete the following for time:
50 Back squats
800 m run
Men: if your back squat is greater than or equal to 300 lbs, Rx weight will be 155 lbs for the workout. If it is under 300 lbs, the Rx weight will be 135 lbs. Ladies: if your squat is greater than or equal to 200 lbs, the Rx weight will be 105 lbs. If it is under 200 lbs, Rx weight will be 95 lbs. The bar starts on the ground. Every time you drop the bar, complete 4 burpees.
It has been getting pretty toasty outside, so I’d like to remind everyone to hydrate, hydrate, hydrate. Drink at least 32 ounces of water an hour before coming to the gym, and be sure to drink even more while you’re at the gym, especially during the strength portion of the hour, to prepare yourself for the conditioning. And then drink even more post WOD. Being properly hydrated is key to performing well. Also, know your limits when you’re pushing yourselves during the workout. Don’t go overboard. Listen to your body, especially if you feel pain or lightheadedness, etc. Rhabdomyliosis is a real thing and, although it is not very common, it can occur, especially if you’re dehydrated or you don’t know your limits. Remember, it is just exercise, so let’s not die doing it, for crying out loud ; )