Tag: WOD

WODs: 5/1-5/6/17

“Physical fitness is not only one of the most important keys to a healthy body, it is the basis of dynamic and creative intellectual activity.” – John F. Kennedy

 

MONDAY:

WU:

A) 400m Run

B) Line WUs

C) Dip Ring Holds:
4x1Min
-Rest 30sec

Strength:

A) KB/DB Split Squat #AHAP
3×15
*8Min CAP

Conditioning:

A) 20Min AMRAP:
800m Run
20 Pull Ups

Accessory:

A) IYTs:
3×15

B) RDLs:
3×15

C) 10Min Mobility

 

TUESDAY:

WU:

A) 1k Run

B) Chin Up L- Hold:
4x20sec Hold
-Rest 40sec

Strength:

A) 10Min EMOM:
3 Thrusters #ME

Conditioning:

A) 12Min AMRAP:
50ft Single Arm OH Lunge #50/30
12 T2B/K2B

Acessory:

A) 7x200m Row: 30sec rest

B) Curls:
3×10-12

C) 10Min Mobility

 

WEDNESDAY:

WU:

A) 1mile Run

B) FLR on Rings:
4x1Min
-Rest 30

C) 5Min EMOM:
30sec Jump Squat
30sec Rest

Strength:

A) 10Min EMOM:
1 Power Clean + 3 Push Press #ME

B) Alt. DB Bench Press:
4×12-15

C) Single Leg RDLs:
4×10-12 #AHAP

Accessory:

A) Side Planks:
3x1Min

B) Dips:
3×10-12

C) 10Min Mobility

 

THURSDAY:

WU:

A) Line WU

B) Pull Up L-Hold:
4x20sec
-rest 40sec

C) Side Plank:
3x1min Hold per side
-rest 30sec

Strength:

A) Seal Rows:
4×12-15

Conditioning:

A) 15Min AMRAP:
200m Run
10 Power Snatch #75/55
15 Box Jumps #24/20

Accessory:

A) IYTs:
3×15

B) Split Squats:
3×15

C) 10Min Mobility

 

FRIDAY:

WU:

A) Line WU

B) Ring Dip Holds:
4x45sec
-30sec Rest

C) 3Min EMOM:
1Min Goblet Squat Hold
30sec Rest
1Min Hold

D) Clean WU

Strength:

A) 10Min EMOM:
3 Squat Cleans #AHAP

Conditioning:

5RDs:
10 Close Grip Bench Press #AHAP
50ft F. Rack Lunges #AHAP

Accessory:

A) Curls:
3×10-12

B) Half Kneeling Press:
3×10-12

C) 10Min Mobility

 

SATURDAY:

WU:

A) 1k Run

B) Line WU

C) Side Plank:
3x1Min Per Side
-Rest 30

D) 4Min EMOM:
30sec Jump Squats
30sec Rest

Conditioning:

A) 30Min AMRAP:
400m Run
200m Farmer Walk #55/35
30 Wall Balls

Accessory:

A) IYTs:
3×15

B) 10Min Mobility

CrossFit

WODs: 4/24-4/29/17

“Action cures fear.”

 

MONDAY:

WU:

A) 400m Run

B) Line WU

C) Chin UP-L Holds:
4x20sec
-Rest 40sec

Strength:

A) 8min EMOM:
3 Power Cleans

Conditioning:

A) 5RDs:
30 A.Swings #55/40
400m Run
-Rest 2Min

Accessory:

A) Split Squats:
3×10-12

B) Curls:
3×10-12

C) 10Min Mobility

 

TUESDAY:

WU:

A) 1k Run

B) Line WU

C) Ring Dip Holds:
4x40sec
-Rest 20sec

Strength:

A) Squat:
3,3,3,3,1

B) 12Min AMRAP:
50ft Front Rack Lunges #55/35
20 Push Ups

C) Seal Rows:
4×8-10

Accessory:

A) IYTs:
3×15

B) Hip Thrust:
3×15

C) Row 200m Calories

 

WEDNESDAY:

WU:

A) 1 Mile Run

B) Snatch WU

C) Pull Up L-Holds:
4x20sec
-Rest 40sec

Strength:

A) 10Min EMOM:
1 Full Snatch

Conditioning:

A) 15Min AMRAP:
8 Pull Ups
8 Thrusters #95/65
200m Run

Accessory:

A) IYTs:
3×15

B) RDLs:
3×10

C) 10Min Mobility

 

THURSDAY:

WU:

A) Line WU

B) 5Min EMOM:
30sec Handstand Hold/Walk
30sec Rest

C) Hollow Rock + V Sit Up:
4×20
*6Min CAP

Strength:

A) 10Min EMOM:
1 Squat Clean + 2 Push Press
*Find Max for the day

B) Bench Press:
3,3,3,3,1

C) Weighted Chin Ups
3×8-10

D) Split Squat:
3×10-12

Accessory:

A) Curls:
3×12

B) 7x200m Row #ME

C) 10Min Mobility

 

FRIDAY:

WU:

A) 1k Run

B) Line WU

C) Ring Dip Hold:
4x40sec
– Rest 20sec

D) Chin Up L Holds:
4x20sec
-Rest 40sec

Conditioning:

A) 15Min EMOM:
O: 150m Row
E: 15 Burpees
O: 15 WBs

Strength:

A) Deadlifts:
3,3,3,3,1

Accessory:

A) Curls:
3×12

B) Skull Crushers:
3×12

C) 10Min Mobility

 

SATURDAY:

WU:

A) 1k Run

B) Line WU

C) 5Min EMOM:
30sec Handstand Hold/ Walk
30sec Rest

Strength:

A) 10Min EMOM:
1 Squat Clean + 2 Push Press

B) Seal Rows:
4×10-12

Conditioining:

A) Helen:
400m Run
21 A. Swings #55/40
12 Pull Ups

Accessory:

A) 10Min Mobility

 

CrossFit

Achieving milestones to reach your goals

Reaching GoalsGoals, we all have them. No matter how big or small they might be we all work towards them. But do you have a execution plan to reach your goals? Are you taking all the right steps in your workouts and your diet to reach the little goals. Achieving milestones in your training will eventually help you reach your bigger goals. Often times we have these big goals but don’t really have a road map to follow how to get there. We get lost in so many workouts that we forget to focus on the target areas and take a few to many cheat days and throw off our nutrition.

When I first started my fitness journey my big goal was to become a better/faster cyclist. My first milestone was to shed weight. I followed a simple formula, eat less calories than I burned. So I did double cardio every day and stuck to salads, turkey sandwiches and fruits. There is a huge problem with that plan, I was not building strength so my weight lifting numbers were pathetic. Sure I was lighter but how can my legs push my body weight on the bike with no strength, I had no balance in this plan. To test myself I would ride to the beach and back home witch is about 27 miles and it would take me a little over 2 hours to complete.

I made changes to my fitness plan by introducing lifting into the equation. I wanted to strengthen my legs to be faster on the bike, simple enough right? I started squatting in every variation. Single leg squats, front and back squats, everything to make my numbers go up and squat heavier weight. I figured if I can move my body weight up and down I can pedal it a lot faster as well.

Working towards one goal creates new milestones in your training. I started competing against myself trying to beat my last WOD time. Another milestone was to reach the recommended weight on the WODs. Both of these milestones came with time. I wasn’t able to do a single pull-up but I worked hard towards it. I started with ring rolls and progressed, moved to assisted pull-ups with a band until I could do a pull-ups. I was building strength and because of that It was time to change my eating habits to replenish my body and fuel properly. I asked my coaches tons of questions and researched how to fuel my body properly to reach my goals. At this point I wanted to be as lean as possible with enough strength to be fast on the bike. Making adjustments is all part of the game, you need to be able to listen to your body and adjust accordingly. Everyones body is different and we all have unique goals. Luckily I have coaches full of knowledge to guide me along the way.

Every milestone was a win and progress towards my bigger goal. I did get faster on the bike. The same ride that took me two hours now takes me an hour and a half. But more importantly my goals have grown along with me. Its important to take joy in progress and celebrate the little wins to keep you motivated. We all have our low points when we feel that it is taking to long and the results aren’t happening fast enough. I myself have been at it for nearly two years and still feel I have a long way to go. I might not hit the numbers I want today but I will be back to try again tomorrow and the next day and the day after that. Stay hungry and keep working you’ll get there with dedication and the help of those around you.

– Jaime Martinez

News & Events

Thanksgiving 2014 MURPH

Crossfit Pledge Fitness Murph groupMany wake up early on Thanksgiving day and start preparing their turkey dinner, but for a few of us it was one last chance to get a workout in before consuming all the delicious food the holiday has to offer. The class was scheduled to start at 8:30am and as usually most of us arrived early excited for the pain ahead of us and to get in a few minutes on the foam roller.

Once everyone was ready coach Raymond explained the workout to the group. “MURPH” a 1 mile run, 100 pull-ups, 200 push-ups, 300 air squats and 1 mile run was on the menu for us that morning. Ray talked a little about strategy on attacking the WOD and how it would be beneficial to break up the work into 20 rounds of 5 pull-ups, 10 push-ups and 15 air squats. Already overwhelmed by the workout I took his advice and stuck to that game plan. After all its only 20 sets right. Coach Ray also explained to us the meaning behind the MURPH WOD and why it is such a difficult workout, not only physically but mentally as well.

Michael Patrick “Murph” Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL officer who was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. Murphy was killed June 28, 2005 after exposing himself to enemy fire and knowingly leaving his position of cover to get a clear signal in order to communicate with his headquarters. He provided his unit’s location and requested immediate support for his element and then returned to his position to continue fighting until he died from his wounds.

We each battled through the workout differently but we all suffered the same. The minutes winded down and we all worked hard to get to the last mile. It was some what of a victory lap for completing the workout. Everyone motivated each other, just when you felt weak a fellow member yelled words of encouragement your way to give you the extra push you needed to finish that set. I’m thankful for the gym and all its members. They motivate me everyday to better myself. And I’m thankful I can push my body to do these challenges. This ones for you Lieutenant Michael P. Murhpy.

 

LIEUTENANT MICHAEL P. MURPHY
UNITED STATES NAVY

FOR SERVICE AS SET FORTH IN THE FOLLOWING

CITATION:

FOR CONSPICUOUS GALLANTRY AND INTREPIDITY AT THE RISK OF HIS LIFE ABOVE AND BEYOND THE CALL OF DUTY AS THE LEADER OF A SPECIAL RECONNAISSANCE ELEMENT WITH NAVAL SPECIAL WARFARE TASK UNIT AFGHANISTAN ON 27 AND 28 JUNE 2005. WHILE LEADING A MISSION TO LOCATE A HIGH-LEVEL ANTI-COALITION MILITIA LEADER, LIEUTENANT MURPHY DEMONSTRATED EXTRAORDINARY HEROISM IN THE FACE OF GRAVE DANGER IN THE VICINITY OF ASADABAD, KONAR PROVINCE, AFGHANISTAN. ON 28 JUNE 2005, OPERATING IN AN EXTREMELY RUGGED ENEMY-CONTROLLED AREA, LIEUTENANT MURPHY’S TEAM WAS DISCOVERED BY ANTI-COALITION MILITIA SYMPATHIZERS, WHO REVEALED THEIR POSITION TO TALIBAN FIGHTERS. AS A RESULT, BETWEEN 30 AND 40 ENEMY FIGHTERS BESIEGED HIS FOUR-MEMBER TEAM. DEMONSTRATING EXCEPTIONAL RESOLVE, LIEUTENANT MURPHY VALIANTLY LED HIS MEN IN ENGAGING THE LARGE ENEMY FORCE. THE ENSUING FIERCE FIREFIGHT RESULTED IN NUMEROUS ENEMY CASUALTIES, AS WELL AS THE WOUNDING OF ALL FOUR MEMBERS OF THE TEAM. IGNORING HIS OWN WOUNDS AND DEMONSTRATING EXCEPTIONAL COMPOSURE, LIEUTENANT MURPHY CONTINUED TO LEAD AND ENCOURAGE HIS MEN. WHEN THE PRIMARY COMMUNICATOR FELL MORTALLY WOUNDED, LIEUTENANT MURPHY REPEATEDLY ATTEMPTED TO CALL FOR ASSISTANCE FOR HIS BELEAGUERED TEAMMATES. REALIZING THE IMPOSSIBILITY OF COMMUNICATING IN THE EXTREME TERRAIN, AND IN THE FACE OF ALMOST CERTAIN DEATH, HE FOUGHT HIS WAY INTO OPEN TERRAIN TO GAIN A BETTER POSITION TO TRANSMIT A CALL. THIS DELIBERATE, HEROIC ACT DEPRIVED HIM OF COVER, EXPOSING HIM TO DIRECT ENEMY FIRE. FINALLY ACHIEVING CONTACT WITH HIS HEADQUARTERS, LIEUTENANT MURPHY MAINTAINED HIS EXPOSED POSITION WHILE HE PROVIDED HIS LOCATION AND REQUESTED IMMEDIATE SUPPORT FOR HIS TEAM. IN HIS FINAL ACT OF BRAVERY, HE CONTINUED TO ENGAGE THE ENEMY UNTIL HE WAS MORTALLY WOUNDED, GALLANTLY GIVING HIS LIFE FOR HIS COUNTRY AND FOR THE CAUSE OF FREEDOM. BY HIS SELFLESS LEADERSHIP, COURAGEOUS ACTIONS, AND EXTRAORDINARY DEVOTION TO DUTY, LIEUTENANT MURPHY REFLECTED GREAT CREDIT UPON HIMSELF AND UPHELD THE HIGHEST TRADITIONS OF THE UNITED STATES NAVAL SERVICE.

SIGNED GEORGE W. BUSH

News & Events