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Tuesday
Apr252017

Rest Day

It's that time of year again... Murph Day approaches! | Photo by Thomas H.

SAVE THE DATE: Murph Day 2017

On Monday, May 29th from 8am to 1pm, we'll be doing our annual Memorial Day "Murph" workout. This is a great community event where we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. The workout is tough—very tough—but it can, of course, be scaled to meet everyone's capacity.
 
This year we'll also be raising money to benefit K9s for Warriors, an organization that provides service dogs for veterans suffering from Post-traumatic Stress Disability, traumatic brain injury and/or military sexual trauma as a result of military service post 9/11. Donations will be accepted the day of the event!

"Murph"

For time:
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Squats
1 Mile Run

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.

There is no charge for the workout, nor will it be deducted from your weekly class limit.

We'll have sign-up info soon!

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Reader Comments (15)

Wednesday's Programming

Back Rack Reverse Lunges
3 x 12e

Perform 12 reps on one leg, rack the bar, then perform 12 reps on the other. Start week 1 at a light-moderate load and aim to increase through the 8 weeks. You’re going to be sore after these the first few weeks so pay attention to good recovery practices (i.e., eat some food). The last few reps of each set should be tough.

Post loads to comments
Exposure 1 of 8
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Performance
For Time:

1000m Row
50 Toes-to-Bars
50 Burpees

Aim to move at a sustainable pace that feels like you could go harder.

Fitness
For Time:

8 rounds of...
5 Burpees
5 Toes-to-Bars

then,

1000m Row

Aim to move at a sustainable pace that feels like you could go harder. Scale the Toes-to-Bars to Hanging Leg or Knee Raises as needed.

Post time and Rx to comments.

April 24, 2017 | Registered CommenterDavid Osorio

AG

A. Ring Muscle up strict/kipping

B. Conditioning
1 min on/1 min off x 7 intervals
6 C2B pull ups
12 Alternating DB power snatchAHAP/unbroken
24 Goblet squats

April 25, 2017 | Unregistered CommenterArturo R.

Dropped in for 6:30am at Crossfit Identity here in Atlanta. Nice big field house style gym, good coaching, nice folks--would recommend!

Strength work: 6 x 2 split jerks off the rack. Worked up to 103#. Don't get a lot of exposure to this so really enjoyed working it off the rack.

WOD:
6 RFT (15min cap)
RX'd as: 2 squat cleans (205/145), 10 box jump overs, 10 t2b

I have something sketchy going on w/my left rotator cuff so I scaled to 4 FSQ off the rack at 83#, 10 box jump overs, 10 v ups. Finished in about 10:45. Warmed up the cleans from the floor but it made me super anxious when we actually started the workout, & the coach was really nice about helping me make a quick scaling decision to the squats instead and suggested I stay off the t2bs too just in case. Glad I did.

I miss CFSBK though!

April 25, 2017 | Unregistered CommenterKate Tk

7 AM with Jess, and back together with my squat/lunge buddy Dan

Did the lunges at 60#, which felt just about right. Wobblier on the left side, for sure. I thought these would be easier than the box step ups, but they're not! Harder to stay balanced.

Fitness WOD in 9:53 with hanging leg raises. Still don't have kipping T2B down so I elected to practice the kip swing rather than strict T2B.

Anybody want to do pub quiz tomorrow night? Brainz n Gainz won the last time we came out, so we should win again! Tomorrow night, 8:30 at the Rock Shop. Email me, stellavision at gmail, if interested.

April 25, 2017 | Unregistered CommenterStella

OF COURSE! Ring muscle-ups on a day I have a birthday dinner for a friend. Hm, I'm going to have to think long and hard about this...

April 25, 2017 | Unregistered CommenterAllie B.

Lunges: 80 x 12, 85 x 12 x 2
Warm ups felt easy, so went a little heavier than recommended. Stayed quick throughout, curious how I will feel tomorrow.

Performance WOD: 13:04 Rx
Row: stayed around 1:50-1:55 pace. T2B: 5-5-4-3s-2s-1s. Slice of humble pie when the person next to you finishes their burpees and you are still in the single digits. Great workout - happy to be able to chip away at such a big chunk of T2B.

April 25, 2017 | Unregistered CommenterKayleigh

10am class
Lunges at 95#
Fitness WOD in 8:58
Toes to Bars ate up a lot of time.

April 25, 2017 | Unregistered CommenterFox

10AM with McJess

Push Press: 95x12, 105x12, 115x11 (failed on 12th).

DNF'd WOD @205. On 4th round felt my hammy tweak a little, so I called it. I was finishing rounds in 1:30.

April 25, 2017 | Unregistered CommenterSamir Chopra

Lunges: 75 x 12 x 2
These were relatively light and easy. Did all 24 of the first round unbroken. Mcdowell mentioned that I might be reaching back too far into a lunge and they are easier when I don't overdo this. Lots of room to grow here.

Performance WOD: 14:08 Rx
Row: stayed around 1:40-1:45 pace. T2B: 5s to 15, 3s to 30, 2s to 40, 1s. Was even with Kayleigh starting the burpees, but I broke them up too much.

Make up post:
4/23 - Partner Morrison with Danny - 39:34 Rx'd Not much slower than solo Morrison but felt way more controlled. 1-1 rest really allows me to go hard for each rep.

April 25, 2017 | Unregistered CommenterDan G.

7am, Monday with Jess.

Push press: 75#. Good weight to start the cycle. By the last reps of the last set I was spent but not struggling. Prob. only 5# jump next week.

Metcon: 165# deadlift. Fastest was 1:24, slowest was 1:31. Was a fun one. :)

April 25, 2017 | Unregistered CommenterBrian Moore

10 AM with McJess doing tomorrow's work.
Lunges:
2x12x45#
6x12x55#
maybe a little light, but these really added up. My right (dominant) leg is weaker- will be interesting to see how that evens out over the cycle.
Fitness WOD in 10:07.
TTB for 5 rounds and then they fell completely apart so switched to knee raises.

April 25, 2017 | Unregistered CommenterCharlesS

1) My friend's Leadership Team meeting got extended until 6:45 so he switched the bday dinner to Saturday. I get to have my cake and eat it too!

2) Went with AR because of a weird abdominal muscle spasm last night during hollow holds. Felt like TTB wouldn't be the best idea. Really fun and great to spend an hour after crush week really stretching and loosening up!

3) Didn't get a muscle up. But did 3 sets of 2 strict muscle ups with Ro helping me. Feels like he's helping me a lot, but he assures me he's not. Both Fox & Ro said I need to pull faster through. I WILL GET ONE EVENTUALLY.

4) Really fun conditioning piece. Love the idea of trying to get as much done in a minute as possible... then rest. Makes me work harder!

April 25, 2017 | Unregistered CommenterAllie B.

Haven't been posting so...

Saturday:

Did the partner WOD with Mary at 93# and with kipping pullups.

Mary made a master grid of our rep counts for us. I should have taken a picture of it because it was so impressive. We copied Whit's rep scheme, but did 4 sets of 6 for the round of 24. We finished in 15:55. Super impressed with Mary killing it after having a baby only 7 months ago.

Sunday:

Parnter Morrison with Allie in 32:03

Super fun and Allie kept me moving when I wanted to rest. After about 30 American swings I switched to Russian because they hurt my thumb.

Today doing Monday's workout:

PP: 63x12, 68x12, 73x12

Wasn't sure where to go with these so worked up in weight. Challenging but not impossible.


WOD: @165# Miss the days when I could do deadlifts at 185 in WODs.
Slippery and rain in eyes made running difficult but it was kinda refreshing and fun.

1. 1:36
2. 1:29
3. 1:28
4. 1:33
5. 1:29

April 25, 2017 | Unregistered CommenterKLove

Wiped from the weekend. No time for exercise at all until yesterday.

Monday:

A) performance care segment:
15 min for quality:
10 pallof press w/ 3 breaths
10M OH DB walk @45#
5 strict T2B

B) Build to a "perfect" snatch balance:
83, 103, 113, 123, 133 (it below parallel, but a bit high so I stopped here)

C) 10 rds every 2 min: 3 snatches from blocks @ knee height
123x3, 113x3, then 103x3 for the rest of the 8 rounds
I quickly realized how heavy that was going to feel after two rounds and decided to clean up my form, esp because I was tired. I realize after the open that although I don't have a problem getting under. I'm failing forward because I finish in a lazy catch position overhead. I notice I do it at lighter weights because I can get away with it. And I was totally doing it last night too. But tried to force it and when I caught it crisp, daaayyyuuum did it feel good! Need to just make myself do this more often because it will pay off under duress.

WOD: 4 RFT:
2 muscle ups
15 T2B
10 mUrrican swangs @ 53#
35 double unders
Completed in 9:57. Muscle ups felt great. All doubles except I got in my head on the final round and just didn't try to string it together. This workout felt pretty fast. Didn't let myself go too far into the pain cave because of sleepiness. Those licorice ropes are hell for me. Which is why I'm kind of using them. I think it's helping my doubles with the RPM. I had to break up the doubles a lot because the rope had a terrible spin.

Today: Wednesday wod

Reverse lunges: 3x12 @ 95, 100, 105 respectively
Unlikely to follow this cycle because im changing programming so I decided to build. This was awesome. Felt great.

WOD: perf subbing c2b for T2B because I did them yesterday. So:
1000M row
50 c2b
50 Burpees
Completed in 10:03. Learned from my Jackie time that I should take it easier on the row than I want to. Pulled 2:05 avg. lost count mid c2b and fumbled counting on my fingers a lot. Lol. Sets went 8/8/6/????/singles for the last 10. Then Burpees were actually pretty fast. I gunned it hard at the end. Great workout. I drank too much C4 and now I can't sleep

April 25, 2017 | Unregistered CommenterK HarpZ

If I drink C4, will I get as strong as Kharpz!? Is that the secret to magical abs of steel? I can't sleep either. Bye!

April 25, 2017 | Unregistered CommenterAllie B

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