Fitness: Snatch Halting Deadlift + Snatch
If you have a hard time organizing the pull off the floor, perform snatch from the mid-hang.
Performance: 1-1-1, then 2 x 1 at 80%
After working up to a heavy single in 3 attempts, perform 2 reps at 80%.
Fitness: 3 x 5 Linear Progression
Add 5 pounds to last week.
Performance: 85% x 4 x 4, then 87.5% x 4 x 4
Rest about two minutes between sets. Use the lifting time wisely and get to work weight within 2-4 warm ups so you can get all your work sets in.
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Fresh Vegetables All Summer Long? Sign up Now!
Remember last summer, when those boxes of beautiful local produce showed up at the gym every Wednesday, and you thought to yourself, “Good heavens, I wish I could have a box of beautiful local produce delivered every week! Next year, I will sign up!” This is your lucky day.
For the third year in a row, CFSBK is partnering with Sol Flower Farm to provide weekly deliveries of gorgeous, hand-picked vegetables from June through November. The season is about to start, so the time to sign up is now.
The share cost is $670 through PayPal for the entire season or $650 if you pay by check.
A vegetable share will feed a family of 2-4, so if you would like to split a share with someone, please post as such to the comments below or email Michele, who will help you find a buddy, at mignyc [at] gmail.com. Sol Flower also offers a separate flower share.
All the specifics, including how to sign up, delivery info, and a detailed FAQ, are here. The season starts soon, so don’t delay!
Memorial Day Musings
Over the next week leading up to “Murph,” we’ll be running a few notes from some CFSBKers related to Memorial Day. Below is our first installment from Keith W.
Having come from a military family and being surrounded by many friends in the armed forces, Memorial Day has always been a day that is filled with fun and enjoyment, tempered with a bit of remembrance. There are others that have put themselves in harm’s way for the rights and freedoms we have here. From flying bomber escorts to Germany in WW2, moving ammo in the jungles of Vietnam, liberating Kuwait, to fighting insurgency and terrorism in Afghanistan, people have paid the price dearly.
“Murph” is a workout dedicated to Navy Lieutenant Michael Murphy, but this year I am also putting my efforts towards another outstanding person and his cause. I lost a very dear friend a few weeks ago to PTSD. His name was Kryn Miner and he was a father of four great kids and had a wonderful wife. When Kryn rotated out of duty after serving for over 22 years (including 11 deployments in seven years to Afghanistan and Iraq), he was a bit lost with what to do next and through my encouragement tried CrossFit. He became a Level 1 certified coach, Spartan certified coach, and recently received his CrossFit Endurance coach certification. Kryn coached in Burlington Vermont at CrossFit Burlington.
Kryn was troubled and haunted by a lifetime of war. He saught help after an attempted suicide in September of last year with the Lone Survivor Foundation. This is a foundation started by Marcus Luttrell, who served with Michael Murphy, and the foundation’s aim is to help those suffering from PTSD. Kryn established the Forgotten Fallen Foundation to help raise money through CrossFitting to send returning and retired soldiers in need of help to the Lone Survivor Program. I hope you will join me in pledging a dollar a minute of your “Murph” time to the Lone Survivor Foundation in Kryn’s Name.
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