Check this out.
“If one can stick to the training throughout the many long years, then will power is no longer a problem. It’s raining? That doesn’t matter. I am tired? That’s besides the point. It’s simply that I just have to.”
– Emil Zatopek
Month: May 2012
A. Bench Press 3-2-1-1-1; rest 2 min
B1. 15 T2B; rest 20 seconds x 4
B2. 15 tall box jumps; rest 1 min x 4
C. Max handstand hold; rest 2 min x 3
Back Squat 20 rep max (increase load by 5 or 10 lb if able)
then…
13 min amrap
– 13 Deadlifts (185/115)
– 13 Butterfly Sit-ups (completely vertical at top)
– 100 m run
Post Murph: Sore and Sunburned
And that’s a wrap! Memorial Day Murph 2012 came and went this year with a bang. What better way to spend your day off from work sweating your butt off through 2 miles of running, 100 pull-ups, 200 push-ups, and 300 squats? You guys are crazy but I am thankful for it. We had 23 (24 counting myself) people total do Murph yesterday which was MUCH more than expected. We even had a couple people from the Master’s class come and join in. With all that said, let’s take a minute to remember why we did it. A big thanks goes out to all those who have served and who are going to serve, especially members John and Scott on their upcoming deployments. Thanks guys!
———-
New Elements Class starts Monday June 4th.
Contact us if you want to join in. Spaces are limited.
Find 1RM Strict Press in 10 min
then…
For time:
50 Double Unders
6, 5, 4, 3, 2, 1
– Clean & Jerk 135/95#
– Burpee
50 Double Unders
Murph
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
Clock With No Hands
Announcements
Memorial Day Murph Update:
Meet up at the gym on Monday morning at 9am to tackle “Murph”. There will be a scaled version of Murph with only half the number of reps for those who think Murph as rx’d is a little much. Everyone, including nonmembers, is welcome. This workout is not for the newbie though!
Europa $10,000 Challenge:
On the weekend of August 17-18th, the fitness expo known as “Europa” will be holding a big CrossFit team competition. There will be both intermediate and advanced divisions. I am expecting us to have at least a couple of teams participating. If you don’t think you can participate, you can still help out and get hooked up with some cool gear. Check out the event here.
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 Walking Lunges
50 Knees to elbows
50 Push press, 45 pounds
50 Supermans
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders