Workout

5/31/18

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It’s my Birthday today. F-18’s and lions are my favorite things, so I’m gonna post them on the blog. – PB

Workout of the Day
1. WOD (30:00 – 43:00)
For time:
9-15-21-27
Deadlift
Burpees over bar (lateral burpees are ok)

L3 – 205lbs/135 lbs
L2 – 165/110 lbs.
L1 – 135/95 lbs.

2. COOL DOWN (48:00 – 60:00)
50 Band good mornings
50 Kettlebell skull crushers
1:00/1:00 Banded hamstring stretch

*Use this cool down to help recover from the demands of the workout while getting in some extra accessory work.

COACH AND ATHLETE NOTES:
The ascending ladder scheme will feel “too easy” in the beginning but then start to get nasty quickly. Resist the urge to sprint out of the gates. The load of the deadlift is moderate and should be a weight that the athlete could do at least 15 reps in a row when fresh.

5/30/18

Rings.

Workout of the Day
1. STRENGTH/POWER (28:00 – 43:00)
Every 3:00 for 5 sets
3 Tempo front squats
*Use a 0:03 lowering phase and a 0:03 pause in the bottom position.

2. BELLY AND BOOTY WORK (48:00 – 60:00)
6/6 Front rack Bulgarian split squat
30 Kneeling banded crunches

**Use a weight that allows unbroken sets that bring the you to the edge of failure with good form. Note weights for future reference.

COACH AND ATHLETE NOTES:
Leg day! Slow your roll today on the squats and get the benefit of controlling your speed on the way down and getting a pause in the bottom. Scale the load to get it right.

5/29/18

The weight doesn’t lie.

Awesome job and thank you everyone for coming out to Murph yesterday! That was a HUGE crew and I really appreciate you all coming out to support the cause. Sam took pictures that I’m sure we’ll be posting soon!

Workout of the Day
1. WOD (23:00 – 43:00)
EMOM 20:00
Minute 1- 3 Shoulder press
Minute 2- 10 Strict dips (rings or parallel bars)
Minute 3- 20/15 calorie row or bike
Minute 4- Rest

L3: 115/95, Strict Dips, 20/15 cal
L2: 95/75, Strict Dips w/band, 15/12 cal
L1: 75/55, Box Dip w/feet in front of body, :50 hard effort row/bike

2. CORE AND FLEXIBILITY (48:00 – 60:00)
Half Tabata
4 Intervals
0:20 High Plank
0:10 Low Plank
0:30 Updog
0:30/0:30 Arm to the side pec/front delt stretch
0:30 Down Dog

5/28/18

Memorial Day “Murph” in memorial of Lt. Michael Murphy. Honoring those that have served and lost their lives for our country.

Workout of the Day
“Murph”
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

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.

L3 – Rx
L2 – 1/2 mile runs and/or 1/2 reps.
L2 – Split the reps with a buddy.

5/26/18

Get out and enjoy the weekend! Photo by Sam C.

ANNOUNCEMENTS
1. Murph is on Monday at 8am and 9:30am. Those are the ONLY classes on Monday!
2. Good luck to Nicole and Fabby heading to weightlifting Nationals this weekend in Kansas City!

1. In teams of 3 for time:
150/120 cal bike or row
100 Thrusters(135lbs/95lbs)
400 meter run each person, relay style

*Accumulate the calories on the bike/rower and the thrusters in any fashion with only 1 person working at a time.

**1 person runs at a time on the run. After completing the run they tag in the next person. Use a baton style object for fun effect if available.

COACH AND ATHLETE NOTES:
Balancing between the members is key here. The Thruster weight should feel heavy, and doing more than sets of 10 should be hard. The last run is a real sprint to the finish!

5/25/18

Get ready to watch week 2 of regionals action. Friday-Sunday at games.crossfit.com.

ANNOUNCEMENTS
1. Murph is on Monday at 8am and 9:30am. Those are the ONLY classes on Monday!
2. Good luck to Nicole and Fabby heading to weightlifting Nationals this weekend in Kansas City!

1. WOD, part 1
Every 2:00 for 18:00
3 Sumo deadlifts

*Add weight each set, building to heavy 3 reps

2. WOD, part 2 (40:00 – 45:00)
AMRAP 5:00
5 Sumo deadlifts (225lbs/155lbs)
15 Abmat sit-ups

COACH AND ATHLETE NOTES:
Start light on the 3RM Sumo and build over the 10 sets. On the WOD, you should be able to go unbroken on the Sumos and transition fast! Just good old fashioned hard work today.

5/24/18

We love our gym!

ANNOUNCEMENTS
May 28th – Memorial Day Murph (both locations heats at 8 and 9:30am )

MBS is now a Laura’s Lean Beef ambassador and you guys can get 20% off your order by entering “TEAMMEYER” on their site: https://store.lauraslean.com/ 

1. WORKOUT
5 Rounds for time:
20 Wall ball shots (20lbs/14lbs to 10’/9′ target)
10 Hang power cleans (155lbs/105lbs)

L3 – 20/14, 155/105
L2 – 14/10, 95/75
L1 – 10/6, 55/45

COACH AND ATHLETE NOTES:
Yesterday was shoulders, today is all about the legs. 15 minute cap on today’s WOD, and everyone should target 8-10 minutes. Don’t scale the reps, just the weights today. Try to keep the HPCs to no more than 2 sets.

5/23/18

PB got a chance to coach CrossFit in Guam and Alaska for the last 2 weeks!

ANNOUNCEMENTS
May 28th – Memorial Day Murph (both locations heats at 8 and 9:30am )

MBS is now a Laura’s Lean Beef ambassador and you guys can get 20% off your order by entering “TEAMMEYER” on their site: https://store.lauraslean.com/ 

 

1. WOD
AMRAP 10:00
5 Handstand push-ups
10 Gymnastics kipping pull-ups (no butterfly pull-ups allowed today)
30 Double unders

L3 – 5 HSPU, 10 PUs, 30 Dubs
L2 – 5 HRPU, 10 PUs, 15 Dubs
L1 – 5 Pushups, 10 Ring Rows, 30 Speed Steps

2. ACCESSORY TRAINING (45:00 – 60:00)
4 Rounds NOT for time
10 Barbell rows
15 Seated bar rows to chest

COACH AND ATHLETE NOTES:
This is an upper body burner today. You want to move quickly through each movement and transition quickly. If you start moving slowly, scale the movement to the easier-but-faster movement. No single-unders at ALL today. Speed-steps are the lowest scale.

5/22/18

MBS is a Laura’s Lean Beef Ambassador!

ANNOUNCEMENTS
May 28th – Memorial Day Murph (both locations heats at 8 and 9:30am )

MBS is now a Laura’s Lean Beef ambassador and you guys can get 20% off your order by entering “TEAMMEYER” on their site: https://store.lauraslean.com/ 

1. WORKOUT (18:00 – 58:00)
Every 2:00 for 40:00
0:00-2:00: Run 400 meters
2:00-4:00: 30 Burpees
4:00-6:00: 450/375m row
6:00-8:00: 20 Box step ups (24″/20″) + 15 V-ups

*Time each movement on the first round and attempt to increase the speed for all movements on subsequent rounds. This may involve moving at a slow and deliberate pace on the 1st round. Good luck.

L3 – 400, 30, 450/375, 20+15 V-ups
L2 – 300, 20, 400/300, 15+10 abmat situps
L1 – 200, 15, 300/200, 10+10 abmat situps

COACH AND ATHLETE NOTES:
Each section should be completed in less than 1:50 per round, so scale accordingly! This WOD is long and focused on your stamina. You have to manage your scaling choices on reps and distance to your ability level. If the 400m run will take you 1:58, you need to scale the distance a little. Take the first round to judge pace and try to get a little quicker with every round. You MUST have at least 10 seconds of rest every round!

5/19/18

It’s the weekend, let’s party!

1. Workout
With a partner for time, 100 push jerks. Only one partner works at a time. Every time the bar is switched between partners, split a 10 strict pull up penalty.

Rx – 135/95 lb.
L2 – 115/75 lb.
L1 – 95/65 lb.