After some consideration, I’m going to postpone the multi event chipper originally scheduled for tomorrow until next Monday. Given the considerable shoulder load today, I’d like to give them a break tomorrow so instead let’ do the following
3 Rounds for time of
33 Deadlifts @ 185/135
33 Touch the Ground Box Jumps 24/20
33 Situps
The WOD for Friday remains the same, beach games may be postponed to the following weekend.
WOD for Wednesday
Strength/Technique
For weight
Shoulder press 2×3
Push Press 2×3
Push Jerk 2×3
Split Jerk 2×3
Work-Rochella Lite
For time:
Row 500 m then
21-15-9
Thrusters/ Sumo Deadlift HighPulls (no drops) 80/55
WOD for Thursday 6-1-12
For Time:
100 Double Unders
90 Air squats
80 Situps
70 Pushups
60 Kettlebell Swings
50 Box Jumps (touch the ground)
400 m run
30 overhead press with a plate 45/
20 burpees
10 deadlifts at 225/155
Friday
Kipping Instruction and then Main Site’s wod from Today
For time:
21-15-9
Front Squats
Burpees
Pullups
Saturday- Expect beach games. These are not the competitive team games we’ve had of recent date. These are scalable and all are welcome, even last minute drop ins. Events TBD given who shows up.
I was really pleased at our 24 athlete attending the MURPH Memorial Day Workout. Thank you all for participating. These “special event” WOD’s really benefit from a big turnout, so your time was much appreciated.
I dont say this often, but regardless of time, if you finished the workout, pat yourself on the back. The volumes in MURPH are very high and you ran two very hot miles.
As such, we will take things a little easier tomorrow, as follows
15-20 Minutes Stretch/Recover
WORK- 2 Attempts at max weight unbroken 30 rep hang cleans. Last performed 9-28-11.
FOR COMPLETION- 100 Abmat Situps and/0r 100 Hollow Rocks and/or 50 GHD situps
Hollow Rocks here.
Since it;s inception, CrossFit has had a very close relationship with the United States Armed Services. The demands of the combat operator run much closer to the CrossFit ethos of preparing for the unknown and the unknowable, than any specific sport or game might. Soldiers, Sailors, Marines and Airmen were among the first demographics to really adopt the CrossFit method.
Among other venues, Crossfit acknowledges that early support from the Military with their HERO Wods. Workouts named after fallen servicemen, of which MURPH is probably the most famous one. Simple and brutal, MURPH is as follows
Run 1 mile
100 Pullups, 200 Pushups, 300 Air Squats (mixed in any fashion)
Run 1 mile
Please come and join us tomorrow any time between 930 and 1130 to honor all of our fallen servicemen with this measure of self sacrifice. You can scale the volume as you see fit. And we’ll have beer afterwards courtesy of your gym.
Hope to see you there.
The Brave Soldier Challenge went off fairly smoothly with minimal delays and administrative snafus. Our friend Gene Avidano of CrossFit Wilmington won the overall title men’s title. Jeff K and Jacqui completed all events in their first fitness competition, Jade won her age group, I placed 2nd in mine and Nick took third in his. We’ll try to get pictures up here, but meanwhile Jeff’s wife took some Marshall-quality pictures that are up on Jeff’s Facebook page.
Open Gym is Tomorrow 10 to 12. Come out and work on a weakness.
Friday
For Time- Athlete’s choice on the order.
75 Ring Dips
75 Knees to Elbows/Toes to Bar
75 Backward Lunge pairs (right and left = 1) @ 40/25
I am forced into cancelling the 7am session tomorrow. Apologies for the inconvenience.
Saturday the gym is closed, you are encouraged to come cheer people on at the ILM airport during the Brave Soldier Challenge.
Sunday– Open Gym 10-12
Monday 9:30-11:30 MURPH. All are welcome. Beer provided at the conclusion.
As some of you pointed out, Wednesday is usually our “easy” day and today was not particularly easy, so here are some options for tomorrow. If you are sore/fatigued, I would therapy roll/stretch for 20 minutes and then do one, not both of the Wod Schemes below. If you feel great, do both.
SUMO DEADLIFT 3×3. Heavy exposures on all sets. Be smart, take the bar off the ground slowly, and keep your lumbar curve intact. If you cannot do so, reduce your weight.
100 WALL BALLS, EMOM 1 ascending pullup. First minute 1, secind minte 2 etc until 100 wallballs are completed.
Brave Soldier Participants: I suggest you do the following-6 tire flips, row 1600m, ten sandbag toss over the rope, run 1600 m. I’d row at 100% intensity, and run at 75% intensity to get some feel for the row-run combo but still save your legs a bit.
MUPRPH- Memorial Monday 9:30 to 11:30 beer provided to all who finish. Please let me know if you are planning on coming.
Wednesday- 4 rounds for time of:
Run 200 m
25 Kettlebell Swings
Run 200 m
25 Pushups (hand release)
Thursday
Strength: 3×3 Sumo Deadlift
Work: 100 Wallballs for time. Every minute on the minute ascending pullups. So first minute = 1 pullup, 2nd minute, 2 pullups. etc. Score is time @ 100 Wallballs or Round of Pullups at fatigue.
MEMORIAL DAY- This year we’ll stay in CB for the CrossFit Tradition of running the Hero WOD “Murph”, which is as follows: 1 mile run/ then (in any order you choose) 100 Pullups/ 200 Pushups/ 300 Air Squats/ then another 1 mile run. I am open to any 2 hour time frame, so please give me your input as to when you;d like this to happen and the majority will rule. You can do a half or a quarter Murph if you like, or you can just treat it like open gym. Please vote on when in the comments section.
First
Push Press and Burpees
(20 seconds of Push Press, 10 seconds of rest. 20 Seconds of Burpees repeat x 8)
rest 5 minutes
Then
Medball Sprawl to Overhead 20/14 and Box Jumps 24/20
21 minutes including the rest period
STRENGTH: Back Squat 20-10-5-1 For weight. Bias your best effort to the set of 20.
WORK: As many rounds as possible in 10 Minutes of
8 Hang Snatches 95/65 (mandatory locked elbow on the catch)
2 Handstand Pushups or Wall Walk Ups.
Anyone who wants to hear even more evidence that calories in vs calories out is irrelevant to weight loss, and that sugar/starch consumption not fat consumption is the problem, is encouraged to head to youtube and type in “The Skinny on Obesity” Several videos, roughly 10 minutes each, produced by University of California TV featuring Dr. Robert Lustig, a peditric endocrinologist from UCSF. Saying basically the exact same thing Gary Taubes has been saying for a decade and CrossFit has been preaching for just as long. But new and decently presented. worth a look.
Crossfit Carolina Beach Daily Workout 