Manny with the bar in rack position
ARTICLES
+ Dwayne Johnson Does MURPH With John Krasinski– BarBend
CrossFit WOD for Wednesday 5/30
snatch deadlift + hang snatch + overhead squat
2-2-1-1-1-1-1
clean deadlift + hang clean + jerk
2-2-1-1-1-1-1
Post heaviest load for each complex to whiteboard!
Olympic Weightlifting WOD – Week 1/3, Day 2/3
below-the-knee hang snatch + snatch 75 / 1 (3)
pause-at-knee snatch pull 100 / 2 (3)
back squat 75 / 5 (3)
knee jumps 3×7-10
single leg hip ext 3×10/side
kettlebell z-press 3×10″
Powerlifting WOD – Week 1/3, Day 2/3
4×10 mb throws
bench 60% / 5 (10)
back ext 3×12
front raise 3×12
bent-over row 3×12
dips 4×10+
Kettlebell WOD
10-to-1 reps:
renegade row
strict sit up
deadlift
then
Simple & Sinister
The squad after every single person finished!
You’ve done MURPH. Now what?
Let’s start with hydration and nutrition- you were sweating a lot during and you were sweating a lot after. You need to continue replenishing your fluids throughout the next couple of days for the muscle breakdown and rebuild process.
That said, you also need to practice good nutrition: quality carbs, quality protein, and quality fats (up your Omega-3 intake!) build quality muscle and lower the amount of junk in the system that could lead to inflammation/puffiness and soreness.
Also: keep moving! Bring the intensity down, but movement is medicine. Try the stretching routine video below!
This week: back squats, tabata front squats, double unders/burpees, snatch deadlift + hang snatch + OHS lifting complex, clean deadlift + hang clean + jerk lifting complex, “NANCY”, the FABULOUS FORTY birthday workout, CGO 18.1, and a Team work/hold workout.
Also: last chance to jump into this WEIGHTLIFTING / POWERLIFTING block ends tonight! REGISTER BEFORE IT’S TOO LATE.
ARTICLES
+ Squat Because Your Brain Needs Strong Legs – Breaking Muscle
CrossFit WOD for Tuesday 5/29
back squat 5x5x75-80%
tabata front squats, 43/29kg
3 rounds for time:
50 double unders
30 burpees
Post tabata score and time to whiteboard!
Leslie and Lauren rowing
ARTICLES
+ Sleeping In At The Weekend – Lindsay Dodgson
CrossFit WOD for Friday 5/25
TRIPLE 3 for time:
3k row
300 double unders
3 mile run
Post time to whiteboard!
Olympic Weightlifting WOD – Week 3/3, Day 3/3
hang snatch max
hang clean max
Powerlifting WOD – Week 3/3, Day 3/3
deadlift max
Are you recovering properly post-workout? Or do you live sore all the time?
Kris and Hugh stretching those hammies
- What do you do IMMEDIATELY after finishing class? Are you stretching like the gentlemen above? Do you work on accessories given to you by one of our coaches? Don’t just wipe up and leave- you need to cool down.. and most of you need to stretch and mobilize for a couple of minutes.
- Are you feeding yourself as soon as possible after training? You’ll notice some of your swolemates bring food and/or shakers with them to get the proper calories (and amount of calories) in just after they put their equipment away. Hell, some even start on their protein/carb drinks right in the middle of the training session. Be prepared so you don’t grab that donut or beer you think you deserve- save that for Friday or Saturday.
- If you do happen to work on some extra accessories or mobilize, are they the correct ones for you? Is it the correct dosage for maximum effect? If they didn’t come from us, I think you should run it by us so we can make adjustments- we see you all the time so we might have a better read.
- We offer 2x/week for those doing MORE than just training with us- they put in mileage running or cycling, they play intramural sports, they are serious about other outdoor activities, etc. All other humans should be on 3x/week or more to really get the intended stimulus for the program.
- How many hours of quality sleep are you getting a night?
As always feel free to talk to a coach if you need any assistance!
ARTICLES
+ CrossFit and Rhabdo – Just Alyssa
CrossFit WOD for Thursday 5/24
for time, fast and heavy:
21 dumbbell thrusters
400m run
18 dumbbell thrusters
400m run
15 dumbbell thrusters
400m run
Post time and load to whiteboard.
Do you have adequate shoulder mobility? Do you have excellent shoulder mobility?
Test it with the Z-Press! Sit on the ground with your legs locked out and together. Take a loaded implement and press it up and back to full lockout.
Isabel doing a Z-Press with a bumper plate
ARTICLES
+ How I Got My Kids to Love Broccolli – CrossFit Journal
CrossFit WOD for Wednesday 5/23
“CHELSEA”
EMOM for 30 min perform:
5 pullups
10 pushups
15 squats
If you fall behind the clock keep going but reduce each exercise by two reps (3/8/13).
Compare to 13NOV2015, 21AUG2015. Post results to comments!
Olympic Weightlifting WOD – Week 3/3, Day 2/3
hang clean 85+/1 (3)
4 front squats + 1 jerk 90+/1 (2)
good morning 3×6
side bend 3×12/side
dips 3×15
bonus: max back ext hold
Powerlifting WOD – Week 3/3, Day 2/3
bench press 60/5, 75/5, 85/3, 95/1+
good morning 5×10
toes-to-bar 3×15
tricep opener complex 5×5
“Jump, land, and stand” is our standard for the box jump, but there are handful of things to be mindful of. First, make sure there’s a “ninja landing”, where there is little to no audible impact on the box. If there’s a loud, thunderous landing then it tells us you’re sending the energy down, not up, which is the intention of the movement. Obviously, the high repetition of such a movement could lead to foot/ankle/knee/hip/back issues. Second, you’ll notice Justin lands with his hips back- this loads the large posterior chain (hamstrings, glutes, and back) rather than just the ankle and knee. This skill can transfer over to your power landings in your olympic lifts. Finally resting on the top of the box allows for better rep cycling and rest management. The simple thought of not staying on the ground too long means that you’ll continue moving, improving your fitness and your workout score.
Justin jumping onto a 24″ box
ARTICLES
+ The Ultimate CrossFit Nutrition Calculator: Weight Loss, Muscle Gain, and Body Fat – Tier Three Tactical
CrossFit WOD for Tasty Tuesday 5/22
1. back squat 5x5x70-75%
2. tabata front squats, 43/29kg
3. max burpee box jumps, 24/20″, in 5 minutes
Post tabata and AMRAP scores to whiteboard!
CompEx WOD
Gymnastics Strength WOD
still rings and headstands
HIIT WOD
15 rounds of :30 on, :10 off
– rolling burpees
– elevated front foot split squats, L
– rolling v-ups
– elevated front foot split squats, R
– rolling pushups
4 rounds of 2 minutes on, :30 off
10 goblet cossack squats
5 turtles
10 tuck jumps
5 limbo
10 leg lifts + reverse crunch
3:00 max bench over & unders
as far as possible in 7 minutes: 10-20-30-40-50-etc of
kettlebell swinging high pulls
plate jumps
Our SINGLET SATURDAY CREW (minus a handful who couldn’t stay the entire session):
We want you super prepared to take on the volume and intensity (and soreness) that MURPH will bring next Monday, so we’re planning to start each class with some stretches so you know what we’re looking to accomplish as a post-workout treat.
On tap this week: weighted pullups, power snatches & double unders, Week 2 of our 5×5 back squats, tabata front squats, burpee box jumps, CHELSEA as a prep workout- see if your timing is on point, dumbbell thrusters & running, the TRIPLE 3, a “20” chipper, bench pressing, and a deadlift & step-up workout. Both the Powerlifting and Olympic Weightlifting MAY CYCLES also finish this week. You can register for the next series here.
ARTICLES
+ 10 CrossFit Trainers Give Their Best MURPH Tips – BarBend
Anyone else spend part of their weekend watching people run on treadmills?!
CrossFit WOD for Monday 5/21
weighted pullup 5×2, then
15-25-35 reps for time:
power snatch, 35/25kg
4x double unders
1st round = 15 power snatches + 60 double unders. 2nd round = 25 power snatches + 100 double unders. 3rd round = 35 power snatches + 140 double unders. This workout contains the same volume of power snatches as the hero workout RANDY, but with double under “breaks”. Scale the double under multiplier (3x, 2x, 1x). If double unders are too difficult use single unders and stick with the original multiplier of four.
Post time to whiteboard!
Olympic Weightlifting WOD – Week 3/3, Day 1/3
hang snatch 50/3, 65/2, 75/2, 80/2, 85+/1 (3)
snatch pull 105+/3 (5)
pause back squat 85+/5 (3)
box jump + depth drop 6×3
GHDSU 3×15
barbell bicep curl 4×25
bonus: max banded plank
Powerlifting WOD – Week 1/3, Day 1/3
back squat 60/5, 75/5, 85/3, 95/1+
dip 5×15
chinup 5×10
bicep opener complex 5×5
Kettlebell WOD
Week 12 (last week): Deficit deadlift 10×1 @85-95% of 1RM
– should be as heavy as possible, but you should not fail during the sets
– rest 1:30-2 minutes between sets
then
For 15 minutes:
300m row
3 kb cleans
3 kb squats
3 kb push press
30 crunches
