5-30-14 The Rookie

36 hours to go and just a few final touches left!!
36 hours to go and just a few final touches left!!

4 Years ago this was the view.  It’s been exciting to see all of the changes, growth and achievements that everyone has obtained over the past 4 years.  When we opened that fist day back in May 2010 we had everyone do one round of this workout.

“The Rookie”
400m Run
40 Squat
30 Sit-up
20 Push-up
10 Pull-up

This Year we’re doing 3 rounds of 4 rounds if your up for the Coaches Challenge!

Just a reminder that Regionals will have a limited effect on our schedule Friday. There will only be 5:15, 6:15 and 7 am classes at the south gym on Friday. So all of the south gym members just head up to Smithfield where Stacey will be coaching. There will also be no classes on Saturday at either location so those that want, including the coaches, can enjoy regionals live and in person! If you can’t make it down Regionals will be live at http://games.crosfit.com and we are in the South West Region. Best of luck to all who are competing especially Kendl, Daryl, Dayton, Dakotah, Cerissa, Ellan and Tam!

5-28-14

Strength/Skill Work
(2x)
20 Scarecrow (5#/2.5#)
25 Band Pull-aparts
5-10 Strict Pull-up (they should be smooth and fluid +1 from last week)
60 sec handstand hold or 20 shoulder touches

Conditioning
15 min AMRAP
7 Push Press (95#/65#)
7 Russian KBS (70#/53#)
200m run

5-27-14 Regionals Week is here!

Well it’s Regionals week for the South West and we are beyond excited to be taking a team down to Regionls (Daryl, Dayton, Dakotah, Cerissa, Ellen and Tam) and we’re also proud of all the work Kendl has put in to qualify as an individual.  Paul once again in the Regionals Event Director and is grateful for all of the wonderful members of our community who will be volunteering this year. It will be fun to have our gyms presence felt at this amazing event. If you are looking for some fun this next weekend head down to the South Towne Expo Center on Friday, Saturday and/or Sunday and come cheer our athletes on.  The event starts every morning with the Teams who will be on  at 9 am.

Regionals will have a limited effect on our schedule Friday. All classes will be normal up until Friday. There will only be 5:15, 6:15 and 7 am classes at the south gym on Friday. So all you south gym members just head up to Smithfield where Stacey will be coaching. There will also be no classes on Saturday at either location so those that want, including the coaches, can enjoy regionals live and in person!

STRENGTH
12 min EMOM
1 Power Clean
1 Push Press
1 Squat Clean
1 Jerk

The goal is to have all reps be touch and go. Increase load as needed and as form allows.

CONDITIONING
21-18-15-12-9-6-3
Wall Balls & Doubles

5-26-14 Memorial Day Murph

One class tomorrow at 8 am.  As is our annual  Memorial Day tradition, we will be Honoring one of our hero’s!

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th, 2005. This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. First posted on CrossFit.com August 18, 2005.

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

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Compare you previous time HERE.

 

 

MURPH 2014

ENDURANCE WOD’s
CrossFit On Day: 200m sprint 1 min rest / 400m sprint – 2 min rest / 800m sprint 4 min rest / 200m sprint – compare 1st and last 200m times
CrossFit Rest Day: 50 min tempo run @85% of your time from last weeks race.
(how do you figure our your pace, convert your previous weeks TT into seconds.
Next take your total seconds and devide that number by .85, then convert this number
back into minuets:seconds and you’ve got your pace.

5-23-14 Nancy – Friday Schedule Change

Memorial Day weekend schedule
5/23 – Friday – all regular morning classes 5 pm only in the afternoon North and South
5/24 – Saturday – 7:30 am North and South Gym / 7:00 am hiking the Crimson Trail. We will be meeting at First Dam parking lot at 7:00am. The trail is a 3 mile loop hike.
5/25 – Sunday – CLOSED
5/26 – 8 am at the North or South Gym – Memorial Day Murph

Next weeks schedule is going to get a little crazy with the SOUTH WEST REGIONALS at the end of the week in Salt Lake City, so be sure and keep up on the website with what’s happening.

Nancy
(5x)
400m run
15 Overhead Squats (95#/65#)

Compare your previous time here.

nancy-5-2014nancy-5-2014-s