Archive for March, 2010
March 24th: 800m Row
WOD:
800m Row
4x
Rest 5minutes between sets
March 22nd: Snatch Balance
We had such a big 5:30pm class that we had to switch up the workout a bit. We had to do:
21-18-15-12-9-6-3
Thrusters
Sprint to Mailbox
Lunges without weight
For time. The second group to the right did this workout. Also, Asja, Megan, Maya, Kathy, Shane, and Kyle, did full prescribed weight. Great job guys!
Murph Results
March 23rd: Lift it Up
Strength:
Deadlift 1 rep Max
WOD:
10-9-8-7-6-5-4-3-2-1
Chest to Bar Pull ups
Box Jumps
Knee to Elbows
For time.
March 22nd: Snatch Balance
We know that everyone is recovering from MURPH. One way to work through stiffness and soreness is to get right back into working out. We know it sounds crazy, but through experience we have seen our athletes recover faster and feel better if they start moving again. Once again, congratulations to everyone who did MURPH!
Technical:
Snatch Balance 6×3
WOD:
With the same dumbells…
30 Weighted Walking Lunges
21 Thrusters
Sprint 200m
30 Weighted Lunges
15 Thrusters
Sprint 200m
30 Weighted Lunges
9 Thrusters
Sprint 200m
For time.
March 21st: MURPH Results
WOW you guys! We are so proud of each and everyone of you. We know MURH was tough, but you did it! So great to see all the people in the advanced level as well, as we know you have been working hard to get there. We look forward to seeing everyone kill their personal times in 2 months. MURPH Finals will be Saturday, May 8th. Sign up sheet is at the gym.
Technical:
Back extension on the new GHD.
L-sits
WOD:
Row 500m
50 Ab mat Sit ups
3 rounds for time.
March 20th: Bring it On
Last day for MURPH qualifiers. Great job to everyone so far! Just a reminder that we have our Nutrition Challenge on Monday March 22nd @ 6:30pm. Enjoy the sunshine!
MURPH
1mile run
100 pull ups
200 push ups
300 air squats
1 mile run
For time.
March 19th: Practice
There are no MURPH Classes today, but tomorrow you will have one more chance to complete the qualifiers. All Saturday classes will be MURPH. A friendly reminder that there will be beginner, intermediate, and advanced levels. Choose your poison:) Our fastest advanced time currently is Ryan at 40:39 minutes. Good luck to everyone!
Practice:
Ring Dips/Hip Extension on GHD/1 leg squats
We will practicing 7 minutes at each station in small groups. We will have progressions for each station and your groups will rotate after 7 minutes. Have fun!
WOD:
21 Box Jumps
12 Knee to Elbow
AMRAP 12 minutes
March 18th: No Excuses
Congrats to all the CFWS’ers who finished MURPH yesterday. We have 4 more classes left for the qualifiers. Check out the class schedule for the dates and times. That being said we won’t be posting a WOD for today, but check out this very inspirational video of a young man named Kyle Maynard. This guys is amazing. Talk about no excuses! He was born with no arms and no legs and refuses to be told he can’t do anything. We love his warrior spirit!
Feb.17th: Murph
Happy St. Patricks Day! Murph qualifiers start today. Remember that we have 3 different levels. Beginner, Intermediate, and Advanced.
“MURPH”
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run
For time.