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25 May 2014

Memorial Day Murph!

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murph1

Tomorrow at 9am we will participate in the Memorial Day “Murph”. While you are putting forth your best effort, remember his, this excerpt is from the website www.murphmovie.com:

On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire.  This deliberate and heroic act deprived him of cover and made him a target for the enemy.  While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back causing him to drop the transmitter. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in.  Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, continued to fight.  By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead.  The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.

The plan is to also screen Murph: The Protector on the TV while cranking out the WOD. See you all there!

Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

Wear a 20# vest if you have it

24 May 2014

Sunday 052514

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AMRAP 30

2 Rope Climb
25 Wall-ball, 20#/14# 10′/9′ target
15 Muscle Snatch, catch overhead at full hip extension, not in squat, @ 1/2
body weight
Box Jump, 20 reps 20” box

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23 May 2014

Saturday 052414

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For time/weight/reps

Max Double Unders for 2 minutes
Ten STRICT handstand push-ups
Max Double Unders for 2 minutes

Clean high pull @ no less than for 1/2 your body weight for 12-10-8-6 and 4
reps. Use same load for each set.

Max Double Unders for 2 minutes
50 Dips, as many sets as required. If able use rings.
Max Double Unders for 2 minutes.

Post your total time to complete the WOD, the amount of DU’s for each
interval, weight used for clean high pull, and number of sets to finish 50
dips to comments. Can you beat 20 minutes?

FIRE IT UP! FIRE IT UP!

How was your training this week? What did you pin your ears back and attack like Meatball with a new rubber toy and what left you sitting back and just trying to get through?

For me the 50 unbroken thrusters was crippling. I really wanted 40# but I could never get my mind past the burn of lactic acid in all of my muscles. I had to finally settle for 30# after failing twice in the 20’s. I wasn’t the only one that struggled with that one. I witnessed Audrey looking perfectly content on hers until rep 39 and then it was as if a sniper shot her in the A$$ and she stopped cold. Crazy!

Shawn and John getting in an aerobic warm up before mobilizing.

Shawn and John getting in an aerobic warm up before mobilizing.

MEMORIAL DAY MURPH

On Monday we will be completing Memorial Day Murph. The class will be at 9am. The WOD will begin by 9:15 SHARP. Afterwards, all are welcome to Hoyt Field in Cambridge, near Whole Foods on River St, for some softball. It is sure to be a good time.

WHAT’S ON TAP

Saturday 5/24

For time/weight/reps

Max Double Unders for 2 minutes
Ten STRICT handstand push-ups
Max Double Unders for 2 minutes

Clean high pull @ no less than for 1/2 your body weight for 12-10-8-6 and 4 reps. Use same load for each set.

Max Double Unders for 2 minutes
50 Dips, as many sets as required. If able use rings.
Max Double Unders for 2 minutes.

Post your total time to complete the WOD, the amount of DU’s for each interval, weight used for clean high pull, and number of sets to finish 50 dips to comments. Can you beat 20 minutes?

Sunday 5/25

AMRAP 30

2 Rope Climb
25 Wall-ball, 20#/14# 10’/9′ target
15 Muscle Snatch, catch overhead at full hip extension, not in squat, @ 1/2 body weight
Box Jump, 20 reps 20” box

Monday Memorial Day Murph

Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

Wear a 20# vest if you have it

Tuesday 5/27

Complete the following circuit 5 times for reps. The clock is running continuously and the only rest time is the transition between the movements.

1:00 Wall-Ball, 20#/14# to a 10’/9′ target
Rest :30
1:00 Pull-ups
Rest :30

rest 10 minutes

Complete the following circuit 5 times for reps. The clock is running continuously and the only rest time is the transition between the movements.

1:00 Burpees
Rest :30
1:00 Thruster, 45#/35#

Wednesday 5/28

1. For time

Row 1,000 meters
Hollow Rock 90 seconds

Three sets of…
20 Dumbell thruster to a 10″ box, 40#/25#
3 rope climbs

Hollow Rock 90 seconds
Row 1,000 meters

2. Overhead squat
3-3-3

Quickly work up to a heavy weight and perform 3 sets of 3 reps at the same weight.

Thursday 5/29

1. For time
Row 1k
Run 800m

rest 10 minutes

2. For time

Tabata Squats (no less than 15 squats per interval)
50 Sit-ups
10 Muscle ups
50 Sit-ups
Tabata Squats (no less than 15 squats per interval)

Friday 5/30 (Day 1 of Regionals)

1. Clean and Jerk
1-1-1-1-1-1-1

2. AMRAP 15

Lunge with 1/4 your body weight in dumbbells, 20 steps, alternating legs.
20 Push-ups, as few sets as possible.
20 Pull-ups, as few sets as possible.
20 V-ups

Saturday 5/31 (Day 2 of Regionals)

For Time:

Row 500 meters (max effort after warm-up).
Hang from bar and slowly bring knees to elbows 15 reps (no kipping).
Powerclean 15 reps (max load).
Hang from bar and slowly bring knees to elbows 15 reps (again, controlled).
Row 500 meters (all out!).
Powerclean 15 reps (same load as before)

Sunday 6/1 (Day 3 of Regionals)

Partner “FRELEN” for time

Run 400m
21 Thruster, 95#/65#
21 KB Swings, 24kg/16kg
21 Pull-ups
Run 400m
15 Thruster, 95#/65#
15 KB Swings, 24kg/16kg
15 Pull-ups
Run 400m
9 Thruster, 95#/65#
9 KB Swings, 24kg/16kg
9 Pull-ups

22 May 2014

Friday 052314

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1. Bench press – 5, 3, 1

perform 30 band pull aparts in between each round.

2. Lunge 50 alternating steps with DB’s @ 1/4, 1/3, or 1/2 bodyweight and 
no stopping.

3. Push Press – 5,3, 1

perform 30 band pull aparts in between each round.

4. Glute Ham raise – 15, 12, 9

21 May 2014

Thursday 052214

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1. Snatch – 6, 4, 2, 2

2. For time (rest only during transition for the weights, have all weights 
out already)

15 Squat clean and jerk @ 50% BW 
Deadlift @ BW, max reps 
15 Squat clean and jerk @ 50% BW 
Back squat @ BW max reps 
15 Squat clean and jerk @ 50% BW

20 May 2014

Wednesday 052114

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1. Run 1 mile

2. Perform 5 rounds, rest as little as possible.

15 Back extensions 
15 Knee to elbows

3. For time as heavy as possible:

50 Unbroken Thrusters from 10″ box with dumbbells. 
Don’t stop or pause; pump them out.

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20 May 2014

Tuesday Tip

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The Back Extension (Much too often confused with Hip Extension)

We have programmed the back extension quite frequently as of late due to the arising need to increase the strength of the erectors for each athlete. This movement is often confused with hip extension. Here is a breakdown:

  1. Set up so that the pelvis is trapped on the pads.
  2. Without any movement in the hip, extend and flex at the trunk only.
  3. Range of motion will differ between athletes based on mobility of spine.
pic courtesy of games.crossfit.com

pic courtesy of games.crossfit.com

The hamstrings and glute muscles are working to isometrically stabilize the pelvis. When you are under a load while trying to lift heavy or to complete as fast as possible, not being able to maintain stability of the midline will result in inefficient movement at best and injury at worst.

If we are trying to isometrically hold the spine then why train a movement that emphasizes trunk flexion and extension? Building up the muscles while developing the “hardware” of the CNS to activate those muscles are going to enhance your ability to keep the spine neutral while under load.

If you are in the gym on a day that there are not back extensions programmed, then hit 2-3 sets in your warm up before class. Try to build up to 25 super strict and slow reps. Before long, your lower back muscles will look and feel like steel cables and be bombproof!

 

19 May 2014

Tuesday 052014

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1. Run 6 minutes out/6 minutes back @ your chosen pace (no measure)

2. 3 RFT 
Dips, max reps 
Lunge 20 Steps 
Push-press max reps @ 1/3 bodyweight 
Lunge 20 Steps 
HS Push-ups max reps 
Lunge 20 Steps

Score is time and post reps for dips/PP/hspu to comments.

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