Crossfit Redline

Great work on the Half Murph yesterday everybody!!!

                    Matt, Jon and Sev experiencing a Murph Moment.

Take some extra time today to stretch and use the foam rollers…..

WOD:  Dumbbell Press/Push Press and Overhead Walk and Ring Dips

Complete 3 one arm dumbbell press/push press while standing on a wooden platform. After the 3rd press you will stabilize the load overhead with an active shoulder and walk to the next platform where you will complete another 3 presses. Continue through all four platforms then immediately complete max reps of ring dips. Rest 2 minutes. Complete 4 Rounds alternate arms each round.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan 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.

Today we will offer up a bit of a gut check.

1/2 Murph

For time, run 1/2 mile

             50 Pull Ups

             100 Push UPs

             150 Squats

             Run 1/2 mile

                  You may partition the pullups, pushups and squats however you like.

           LEO members, please bring your body armor. You will wear it during the workout.

Big Fat Lies with Gary Taubes - Stevens Institute for Technology

WOD:   Row 2k then….

           Run 1 mile

LEO members please bring your body armor tomorrow. 

The Snatch, Sage Burgener by CrossFit Again Faster, CrossFit Journal Preview - video [wmv] [mov]

WOD:

Warm up C….complete the 400 meter runs as a group, Indian Run Style. Each person in the group should be carrying a med ball.

5 sets of 5 reps of Snatch grip Deadlifts

Establish the same grip and set up you would use for a full snatch. Set your back and deadlift. Remember to push your knees back and out of the way of the bar.

Press 3 sets of 10     Weighted Press, Part I, Mark Rippetoe…[wmv][mov]

Push Press 5 sets of 5    Push Press… [wmv][mov]

Jog 400m / warm up A

Sampson Stretch: alternate each side for a total of 2 mins

then

Row 1k  Rest 5 minutes

then

The WOD…

(operators only: don and run with your issued gas mask.. but do not wear it on the exercises)

50 x Squats 

Run 400m

40 x Kettlebell Swings (35lb)

Run 400m

30 x Box Jumps

Run 400m

20 x Wall Balls (20lb/14lb)

Run 400m

10 x Pull ups

Run 400m 

….This one is going to hurt!

Choose ONE of The Following Sports:

Swim: 20 x 25m/y all out sprints from mid pool start and finish… NO WALL STARTS. 1 min recoveries.

Bike: 8 x 1k all out sprints w/ 2 min recoveries…

Run: 10 x 100m all out sprints with 90 sec recoveries…

“A Day at the CrossFit Games” by Spencer Hall - Sporting News

Reminder we are closing at Noon today. There are no afternoon classes today.

Intensity, intensity, intensity…the “it” factor that can be the difference between winning and losing. We talk about it when someone not in our “cult” asks us about Crossfit. We seek it as we know we need it to reach our fitness goals. But what does it look like? Take a look at a normally very quiet Josh Everett bring his intensity up to crush the deadlift WOD at the games.Josh Everett deadlift video … [wmv] [mov]

Please make note the gym will be closing at 12:00 on Friday for the weekend.

Warm Up C….yes again but this time take a 25 lb. plate with you on the run, 10 lb for the ladies.

WOD: Overhead Squat Ladder

With a continuously running clock do one over head squat the first minute, two over head squats the second minute, three over head squats the third minute… continuing as long as you are able.

An awesome and inspiring overview of the 2009 Crossfit Games….

2009 CrossFit Games Overview by Marty Cej and John Buffone - video [wmv] [mov]

Time to up the ante with some skill work….

2 Rounds of Warm Up C but complete your handstand holds from the parallettes. 

Tip: Active Shoulders

then 5 minutes of double under practice. Check this video clip from Buddy Lee on the bounce.

Double-Unders, Buddy Lee…[wmv][mov]

The Workout of the Day…

Ten rounds for time of:
3 Weighted Pull-ups, 45 pounds
5 Strict Pull-ups
7 Kipping Pull-up

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For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders or 100 singles