Workout of the Day

STRENGTH

A1. Kickstand DB Romanian Deadlift
3 x 6-8 ea @ 3011

A2. Single Arm Landmine Press
3 x 6-8 ea

Notes
Start with moderate load and build in weight across the 3 sets to find something challenging for the rep range and tempo provided.

METCON

For Time:
20 Crossover Single Unders
20 Alt DB Snatches
20 Crossover Single Unders
16 Alt DB Snatches
20 Crossover Single Unders
12 Alt DB Snatches
20 Crossover Single Unders
8 Alt DB Snatches
20 Crossover Single Unders
4 Alt DB Snatches

Notes
Jump Rope:
1 Rep = 1 Cross + 1 Uncross. 20 reps = 40 total rotations of the rope.

Jump Rope Scaling
A. 8-16 crossovers single unders (16-32 rotations of rope)
B. 60 single unders

DB weight: +50/35/20#/-

DB Snatches can be Muscle or Power. If you typically scale load, challenge yourself to go one DB heavier than usual.

CrossFit Group Class Programming Template (WK3/8)

Jeff with his ride or die post Murph

Help Katherine get published!

I am a set designer for film and television, and during the strikes last year I wrote and illustrated a book about dog training that ended up being a marriage of dog behavior and mindful living. I have gone through several drafts and feedback, I am writing the book proposal now, and will be querying agents very soon. As part of the proposal, agents/publishers like to see that you have an existing platform of followers. Please give my account @kakikoart a follow on Instagram to help me publish!! And stay tuned for a book release!

Workout of the Day

ASSISTANCE

3-4 Rounds for Quality
1:00 Supinated Grip Row OR Bike, easy pace
4 ea KB arm bar
16 alt/8ea Med Ball Rotational Slams (12/10/8#)
65m Each Side Single Arm Farmer Carry @ light to moderate load

Notes
If you participated in Murph yesterday, use light to moderate loading to shake off the soreness today. If you’re feeling fresh, then add a bit more weight to the arm bars and carries, and a little more intensity to your cardio machine work.

STRENGTH

A1. Back Squat
4×4, Across

A2. DB/KB Chainsaw Row
3×8-12 each

Notes
Murphed-out? Just get your legs moving, focus on quality reps, and don’t worry about the weight on the bar. If you’re coming in rested, reference last week’s weights and aim to go a bit heavier.

CrossFit Group Class Programming Template (WK3/8)

Thank you to everyone who participated, volunteered or worked Murph yesteday. It was a phenomenal community event with over 200 people taking on “Murph”. We’ll have a full photo set in a few days! In the meantime, don’t forget to donate to K9s for Warriors.

Warrior Stories: Selena & Zeebee | K9s For Warriors

Selena was a proud to join the Navy and serve as Master-at-Arms, and is a survivor of Military Sexual Trauma (MST). Hear her story in her own words about how a golden retriever named Zeebee helped her heal.

Workout of the Day

For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed.
If you’ve got a 14/20-lb vest or body armor, wear it. Gym vests are limited and first come first serve. 

Scaling Options

CrossFit Group Class Programming Template (WK2/8)

Schedule

• The gym will be open from 7:30am until about 1pm.
• We’ll start a heat of Murph every half hour from 8am to 11:30am. You can sign up for a heat time here. Warm-ups are DIY so get to the gym early enough to start the workout at your heat time. We’ll do a whiteboard brief, answer any questions then start the workout.
• We’ll also be grilling and hosting a potluck with food being served by 10am. The gym will provide all the meats (vegan options as well), bread, condiments, cutlery as well as some beer and seltzer. Members are asked to bring a side for the potluck. (fruit, chips, desserts etc)
• This is a family and dog friendly event however we ask that everyone be mindful of their human and fur offspring to not interfere with the workout and be respectful with their footprint.

Who was Murph and our benefactor K9s for Warriors

Memorial Day recognizes the human cost of war. We perform this workout to reflect upon the realities and ultimate sacrifices service members have made while serving in the United States Armed Forces. For some additional context about this event check out these reflections about Memorial Day Murph from CFSBK coaching alumni Noah Abbott as well as the video below.

This workout is dedicated to United States Navy Lieutenant Michael Murphy who perished in 2005 during combat in Afghanistan. Michael Murphy was posthumously awarded the medal of honor and purple heart for his service. He was also CrossFitter who created this workout which he originally called “Body Armor” because he would perform it with his body armor vest that would be worn during deployment. This workout was later renamed “Murph” in his honor and is performed all over the country and beyond on Memorial Day.

Murph is a free event and we request that members make a donation on behalf of team CFSBK to K9s for Warriors which trains service dogs for veterans suffering from PTSD.

Workout of the Day

Mythic Strength

Sandbag Medley/To Shoulder:

Shoulder sandbag 4 alternating shoulder reps. Carry 40 ft. Shoulder bag again, 4 total reps, alternating shoulders. Carry back 40 ft.

4 rounds

Rest 2 min b/t rounds

Partner Work – 16 Min EMOM, alternating working every 2 minutes

A1: Horse stance squats w pause x 8 reps
A2: Reverse flyes x 20 reps
A3: Side plank 20 sec/20 sec

B1: Crucifix Iso Hold 20 sec B2: Overhead claps 20 reps

While Partner A works first two movements, Partner B holds crucifix pose for 20 seconds, then immediately moves into their overhead claps.
When A finishes their flyes, B will help them watch the clock for their plank. Both rest for however much time is left, then switch.

4 rounds each

Notes:
Sandbag – keep weight moderate and make sure you have the bag firmly secure at the shoulder before dropping.

Build Circuit – If you’re doing Murph tomorrow, keep the Horse Squats light – moderate in weight.

CrossFit Group Class Programming Template (WK2/8)

 

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Murph Tomorrow!

Check out yesterday’s post for all the information about Murph tomorrow!!!

Workout of the Day

PARTNER METCON

AMRAP 9 MIN
6 Handstand Push Ups
3 Power Cleans @ 185/135#

rest 5 min

AMRAP 9 MIN
12 Alternating Pistols
6 Power Cleans @ 155/105#

Notes
Alternate full rounds of work.

Scaling:

Power Clean
First weight ~70-80% of 1RM, moderately heavy.
Second weight ~60-70% of 1RM, moderate.

HSPU (use a mat, dot, or up to 1 abmat)
A. 3-6 Strict
B. 3-6 Kipping
C. 6 Box Piked
D. 6 Strict DB Press, heavy

Pistol
A. 8-12 alt With hand assist: grabbing the toes
B. 4-6 ea Box Pistol (not alternating)
C. 8-12 alt Pistol with toes on calf/ankle
D. 4-6 ea Single Leg squat to bench/box, with optional plate counterbalance

CrossFit Group Class Programming Template (WK2/8)

This year will be our 17th annual Memorial Day “Murph” benefitting K9s for Warriors. Come for the workout, hang with the community and help raise some money for a great cause.

Schedule

• The gym will be open from 7:30am until about 1pm.
• We’ll start a heat of Murph every half hour from 8am to 11:30am. You can sign up for a heat time here. Warm-ups are DIY so get to the gym early enough to start the workout at your heat time. We’ll do a whiteboard brief, answer any questions then start the workout.
• We’ll also be grilling and hosting a potluck with food being served by 10am. The gym will provide all the meats (vegan options as well), bread, condiments, cutlery as well as some beer and seltzer. Members are asked to bring a side for the potluck. (fruit, chips, desserts etc) If you’re interested in helping on the grill or with set up and break down please contact JB: cfsbkcommunity@gmail.com
• This is a family and dog friendly event however we ask that everyone be mindful of their human and fur offspring to not interfere with the workout and be respectful with their footprint.

The workout:

For time:
1-mile run
100 pull-ups
200 push-ups
300 air squats
1-mile run

Partition the pull-ups, push-ups, and squats as needed.
If you’ve got a 14/20-lb vest or body armor, wear it. Gym vests are limited and first come first serve. 

Scaling Options

Who was Murph and our benefactor K9s for Warriors

Memorial Day recognizes the human cost of war. We perform this workout to reflect upon the realities and ultimate sacrifices service members have made while serving in the United States Armed Forces. For some additional context about this event check out these reflections about Memorial Day Murph from CFSBK coaching alumni Noah Abbott as well as the video below.

This workout is dedicated to United States Navy Lieutenant Michael Murphy who perished in 2005 during combat in Afghanistan. Michael Murphy was posthumously awarded the medal of honor and purple heart for his service. He was also CrossFitter who created this workout which he originally called “Body Armor” because he would perform it with his body armor vest that would be worn during deployment. This workout was later renamed “Murph” in his honor and is performed all over the country and beyond on Memorial Day.

Murph is a free event and we request that members make a donation on behalf of team CFSBK to K9s for Warriors which trains service dogs for veterans suffering from PTSD.