Fitness: 3×5 Across
Add 5lbs from last week’s exposure.

Performance: 5/3/1 (1 week)
75%x5
85%x3
95%x1+

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Bench Press e6/6
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Power Clean

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.

–Sasha

-slim jim
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Is Racewalking a Sport?

Fitness: 3×5 Across
Add 5lbs from last weeks Squats.

Performance: 5/3/1 (1 week)
75%x5
85%x3
95%x1+

Post loads to comments.
Squat e10/12
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4 Rounds Not For Time:
8e Dumbbell 1 Arm Push Press
8e Dumbbell 1 Arm Renegade Row
270m Run

Go as heavy as possible with good organiation on dumbbell weight.

Dr. Judy gets her Bench on

• Happy Belated Birthday do Avi S and Marian L!

Save The Date

Coach Margie and fourth interation of the Tough Titsday Powerlifting Meet return! Ladies, it’s time again to showcase your awesome strength on this great day of lifting. Registration info will be available after June 1, but start planning now!

Who: SBK women who have been training consistently for at least 3 months.
When: July 14, 2013, time TBD
What: 3 attempts to find a max rep in each of the following lifts:
Backsquat, Bench Press & Deadlift.

Whitney H Teaching Yoga at Bend & Bloom

I’m substitute teaching two yoga classes this coming Saturday, two short blocks from CFSBK!

When: Saturday, June 1
1:45PM – Open Flow (90 min) – for students already familiar with yoga basics
3:30PM – Basics (75 min) – for students who may think they’re “not flexible enough” for yoga and are interested in getting some experience with the fundamentals

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Becky Rich competed raw in sleeves at the USPA 2013 Beast of the Bluegrass with a 142.5/105/152.5 (314/231/336) for a 400kg (881lbs) total. This total retakes the 123 all time record. The record was held by Gunha Sampa of India at 876!
The Relation Of Snatch, Clean & Jerk And Squat Weights Cathletics

• Thank you so much to everyone who volunteered to help out yesterday and make our Memorial Day Murph one of the smoothest and most successful to date. We were honored that so many people chose to spend their holiday with us honoring Lt. Murphy and those that we’ve lost. 
• If you came to Murph AND will be coming on Wednesday AANNDDD will be coming today, we’ve got a floater recovery WOD programmed for you tonight.

Beat The Heat

Memorial Day not only marks the time of year we get to do “Murph” and drink beers, it’s also the beginning of Summer..  This change of environmental conditions comes with some new responsibilities that we all need to be aware of.  The two biggest risks when working out in high or humid temperatures are dehydration and heat stroke.  Dehydration occurs when your body loses more water than it requires for normal functioning and heat stroke occurs when your body temperature rises faster than you can regulate.  Both of these conditions are very serious and can lead to sickness and even death in extreme cases.  That being said, you can do a few simple things to make sure you’re safe while working out:

1. Hydrate! Drink cold water before, during and after you exercise.  We have two water pitchers in the fridge for everyone to help themselves to.  We encourage everyone to bring their own reusable water container but also have cups available if you forget yours or don’t own one.  Try to drink water at regular intervals, you want to be taking in more water than you’re losing so don’t wait until you’re thirsty to start chugging.

2. Listen to your body  If you’re feeling lightheaded, dizzy, nauseous, begin to cramp or display anything resembling fever symptoms, it’s time to stop, cool-down and hydrate.   Sometimes during hard workouts we try to “push through the pain” but remember that putting yourself at risk in order to shave off an extra :15 seconds is both dangerous and contrary to why you’re here in the first place. (to get fit!)

We also have ice in the freezer available in both cubes and cups that you can grab to eat, rub on your body (head,neck,chest, armpits..).

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IF… Vsauce
Top 5 Regrets of the Dying Guardian

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

The full version above is a bit too much for most folks. We’ll explain how to scale for volume and movements at the gym. The average times for this workout range from 45 minutes to just over an hour. Blazing fast times as Rx’d are in the mid to low thirties.

Post time to comments.
compare to 5.27.12

Memorial Day Murph

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.”

• To learn more about Lieutenant Michael Murphy check out the his page on the Navy Seals website and his biography on wikipedia.

• To learn more about “Murph Day”, read, “At CrossFit, a Military Regimen With Geek Appeal” from the NY Times. This article was based on their visit to CFSBK and CrossFit NYC last year.

This workout is dedicated to everyone who has sacrificed their lives in the US Armed Forces. Take a moment today to thank someone who has served and reflect on those we’ve lost. If you’d like to donate to a good cause, we recommend the Wounded Warrior Project.

Participation Reminder

Please be ready to go at the time you signed up for. That means you’ll need to get there early and warm-up on your own. Here is a good MWOD for that if you’re not sure what to do. The gym will provide beer and meat for all who attend. If you can bring a side it would be much appreciated.  We’ve also got commemorative T-Shirts in house today. They are first come first serve!

The gym will be open starting at 7:30am today. We’ll start grilling around 11:00am and be done around 3pm… maybe. There are no evening classes today.

Fitness: Heavy 5
Work up to a heavy set of 5. This should be about 5-15lbs heavier than last week.

Performance: 5/3/1 (3 week)
70%x3
80%x3
90%x3+

Press

Fitness: 3×5 Across
Perform your sixth 3×5 of Pressing for the cycle. Add 2-5lbs from last week’s weight.

Performance: 5/3/1 (1 week)
75%x5
85%x3
95%x1+

Post loads to comments.
DL e5/6, Press e4/6
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3 Rounds NFT of:
400m Run
21 Kettlebell Swings, 53/35
12 Pull-Ups or Ring Rows

Consider doing Ring Rows if you’re “Murphing” tomorrow.

Coach Nick and Charmel at CRASH Bs

Thanks to everyone who’s signed up for Murph tomorrow! Remember that we need some sides so if you can grab a fruit salad or make some quick veggies or crudite it would be much appreciated! We love you!

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Competing in Silence