Fitness: 3x5 Across
Add 5lbs from last week's exposure.
Performance: 5/3/1 (1 week)
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Bench Press e6/6
Perform 2 Reps on the minute for 10 minutes.
Today's reps should be heavy but crisp. Make sure every bar is racked correctly before fully recovering. Go heavier than last week
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Power Clean e6/6
The Myers' finish up mile #2 at Memorial Day Murph
- Farewell to Corbett M who will be down south for the next few months. You will be missed!
- Check out Bekka P's awesome Memorial Day Murph phots on the CFSBK Flickr
Sasha's IFTT Email set up for Blog Posts
"Just wanted to share this thing that I've set up. Using IFTTT, I configured your blog to e-mail itself to me every day. I find it really useful to keep my head in training on days when I can't make it, and thought others might find it useful too.
A Visitor Experiences Memorial Day Murph at CFSBKHi Crossfit South Brooklyn -
I am a default gawker on your scene there at Crossfit South Brooklyn. An Crossfinnocent Bystander. I've been offered a viewport into your group there that few people get to see. But today, on Murph day, I got a special preview into what you guys have there.
My girlfriend, She Who Must Remain Nameless, (Voldmort) is a member of your group and is enthusiastic about everything going on over there. She's told me about Murph, and the Murph, and I think it's pretty amazing. She encouraged me to come on down to see her and everyone.
I thought awesome I'd like that but in the spirit of things, I figured I'd run there instead of drive, do my own Memorial Mile. No GPS. No Phone. Just me, running to your box on my own wits and memories of rusted buildings.
I dug in, and ran my turtley way over there - invented an amazing app idea in the mids of runners bliss, - but got confused and wandered for a little bit when I ran across the bridge...which way was it?
"I must be getting close...." I followed them as close as I could.
I made the left on 3rd Ave, and like turning the home stretch could see the hive of activity as people were running around.
People running hard, for the joy of it, for the pain of it, for the victory in every stride.
I picked up my pace and decided I was just gonna run on in like my wheels were wings - let it go and hey, no one will notice...
but when I cam running down DeGraw street i was greeted with the most incredible cheer I never deserved in all my life, as Crossfit South Brooklyn, en masse, were getting behind me and I was truly lifted up.
And if that is the spirit of murph, then that spirit is in you guys, and i'm glad i felt i. that was aweosme crossfit SB -
I owe you one.
Is Racewalking a Sport?