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Wednesday
May172017

Back Rack Reverse Lunge | WOD 5.17.17

Back Rack Reverse Lunges

3 x 6e

Heavier than last week. Perform 6 reps on one leg, rack the bar, then perform 6 reps on the other. The last few reps of each set should be tough.

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Exposure 4 of 8
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Performance
30 Minutes Not for Rounds:

400m Run
30 Double-Unders
3-5 Muscle-Ups

If you're feeling pretty good after a few rounds, then attempt a max set of Muscle-Ups, stopping one rep shy of a miss.

Fitness
30 Minutes Not for Rounds:

3-10 Ring Dips
:10-:20 Ring Support
20-30 Double-Unders or 40-60 Singles
400m Run

Scale the Dips to the Matador or to Push-Ups as needed. Scale the Ring Support to a support where your feet can touch the floor to take as much load off as needed. Scale the Doubles to half attempts or Singles as needed.

Both the Fitness and Performance versions of today's conditioning should be performed at around 75-85% intensity. Today's programming should be challenging and, as it's not "for time" or "for rounds," can be used as an opportunity to dial in some higher skill gymnastics positions without the demands of the clock. Enjoy!

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Edvard H. and Kayleigh R. knock out some Pull-Ups at Murph Day 2017. More shots from last year's Murph Day can be found here and here | Photo by Thomas H.

The Countdown Begins: Murph Day 2017!

We're now just 12 days away from Murph Day! CFSBK and many other affiliates do "Murph" on Memorial Day in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. (If you'd like to learn more about Michael Murphy and where this workout comes from, this is a great place to start.) This is one of our biggest and best community events of the year, when we perform this classic CrossFit benchmark workout followed by some grilling, side dishes, and beers. What are you waiting for? Sign up here

There are lots of reasons to sign up. It's fun day! It feels good to complete such a challenging workout! There will be cool t-shirts! But most importantly, we'll 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. Founded in 2011 by Shari Duval with the hopes of pairing 12 Warrior-Canine teams a year, the program has graduated over 263 Warrior/canine teams. 90% of the dogs in the program come from rescue shelters or are owner-surrendered.

You can learn more about the program and read success stories on the K-9s for Warriors website. While there is no charge for this workout, and no class will be deducted from your weekly limit, we do suggest that you make a donation to K-9s in lieu of class payment.

"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.

SIGN UP HERE!

News and Notes

  • Fit 55+ begins its expanded schedule this week! Class will now meet on Mondays, Wednesdays, and Fridays at 11am.
  • Friday night's Next Level Weightlifting Club is cancelled this week. Friday's class will move to Thursday night starting next week. We'll have more details soon!
  • We're now offering an 8am Short Circuit class on Sundays. Hurray for more fitness! 

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Yesterday's Whiteboard: Rest Day
A Little History of American Kindergardens Smithsonian
Adam Kramer: Beyond Bars CrossFit

Reader Comments (5)

7am with Ro and McD

Eating humble pie on these lunges--was so sore last week!!
70#x6x3

Fitness NFR work:
4 rounds
-Played around with a few matador dips the first round, and then added a red band under my knees after that, with about 4 dips/round
-ring support holds felt ok during the first 3 rounds and then I asked Ro about positioning and realized I was definitely doing them out of position, shrugging my shoulders up and forward--got one better one in at the end, with shoulders down and back
-10 DUs + 40 singles each round. Finally got into a 1 DU-1 single rhythm in the last round
-maybe it's the allergies but I can't breathe these days so "running" (I felt like I was barely jogging?) has been the worst

May 17, 2017 | Unregistered CommenterKate Tk

7am!

Reverse lunge fun with Shawn and Lizzie. 6x3 @ 60#. I missed last week and had started this cycle super conservatively so I'm not sure if I'm quite at the right weight but these moved well and felt very comfortable.

Fitness NFR
3.5-ish rounds. This was great! I like getting to practice skills in a slightly more relaxed environment and I am definitely getting stronger. The DUs were the sticking point - at one time I had these nailed and when I re-joined this year I had consistent single-single-doubles + a few linked DUs but those have just abandoned me completely. I spent some extra time getting tips from Ro (spoiler alert, I am too tense through my neck, shoulders, and arms, which is basically always my core problem. Is it not normal to go around with your shoulders clenched up around your ears? No?). I think it's time to buy a rope so I can practice daily and find my zen again.

May 17, 2017 | Unregistered CommenterChristine

Just finished up a bowl of Whit's red lentil curry for lunch- delicious! Super filling and won't leave me feeling groggy this afternoon. Thanks for posting!

May 17, 2017 | Unregistered CommenterBen S

@Ben S -- yay! glad you enjoyed it.

Fun session today:

A. 3 min bike, brief mobz, foam roll teres/lat/t-spine

B. 15 min, for quality
10 each side shuffles
10 GHD sit ups
10 banded good mornings
8 single leg broad jump, L-side only (round 1: two feet to L foot landing, rd 2-5: take off and land on L foot with a few on R side to test the discrepancy)

=5 rounds. GHD sit ups still always give me a headache.

C. 4x:
8 GHR with blue band ... the most miserable exercise
12 v-up cross/scissor

D. 4 sets, increasing pace each time:
400m run
20 walking lunges
*with 14# vest

rest 2 min between sets

1. 2:16 run / 2:58 total
2. 2:04 / 2:35
3. 1:52 / 2:25
4. 1:42 / 2:19 -- very uncomfortable!!!

E. 15 min recovery / mobility
foam roll / orb > R side teres, lat, post shoulder, tricep, pec, ant shoulder, armpit.
felt MUCH better after this

May 17, 2017 | Unregistered CommenterWhit H

Lunges at 155. Harder than 135.

3 rounds of the Perf NFT in about 20 minutes then had to bail for a fun teens class!

May 17, 2017 | Unregistered CommenterFox

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