Blog Archive

20 Jan 2014

Monday

Workout of the Day
A.
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 90 seconds
Strict Supinated-Grip Pull-Ups x Max Reps @ 21X0
(important to follow tempo here, abide by the 1 second pause at the bottom – ensure full extension)
Rest 90 seconds
B.
For time:
40 Wall Ball Shots
300 Meter Run
20 Burpees
300 Meter Run
40 Wall Ball Shots

Workout of the Day
A.
Six sets of:
Back Squat
Set 1 – x 3 reps
Set 2 – x 2 reps
Set 3 – x 1 rep
Set 4 – x 3 reps
Set 5 – x 2 reps
Set 6 – x 1 rep
Rest 3-4 minutes between sets

B.
Complete as many rounds and reps as possible in 10 minutes of:
5 Burpee Pull-Ups
10 Kettlebell Swings (32/24 kg)
20 Wall Ball Shots

Memorial Day we have a Saturday Schedule

And we will be doing the most famous hero workout of them all, “Murph”

Here’s the back story from CF South Bay

Lt. Michael Murphy

CrossFitters everywhere have drawn deep inspiration from Lt. Michael Murphy. He lost his life for our country and for his Navy Seal team. His team was on a mission in Afghanistan when they came under enemy fire. This quick summary does not do justice to the sacrifice he and his team made for our country:

Navy SEAL (Sea, Air, Land) Lt. Michael P. Murphy, 29, from Patchogue, NY. Murphy was killed by enemy forces during a reconnaissance mission, Operation Redwing, June 28, 2005. Murphy lead a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan, when they came under fire from a much larger enemy force with superior tactical position. Mortally wounded while exposing himself to enemy fire, Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters. While being shot at repeatedly, Murphy calmly provided his unit’s location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds.

Marcus Luttrell, the only survivor of Seal Team 10, wrote the Lone Survivor depicting the events of the heroic Seal Team 10. The Washington Post published a brief review of the graphic workhere.

Lt. Michael Murphy was awarded the Medal of Honor by President George Bush in this video.

 

Maureen Murphy (Murph’s mom) during the christening ceremony

On May 7, 2011, the US Navy christened the USS Michael Murphy. The ship was deemed DDG-112 (which means it is a guided missile destroyer) and the 62nd Arleigh Burke-class destroyer. See more on guided missile destroyers and Arleigh Burke-class here . USS stands for United States Ship. The USS Michael Murphy can fight air, surface and subsurface battles all at the same time. The Navy honored Murph’s mom, Marueen Murphy, as sponsor of the ship. In the morning’s emotional christening ceremony, she broke a bottle of champagne on the ship’s bow. See more on the Navy’s ship christening tradition here . The parents of the other members of Seal Team 10 were present.

USS Michael Murphy: size perspective

Some stats on the USS Michael Murphy:
9200 tons
509 feet long
Top speed is greater than 30 knots

Murph, as he is known in the CF community, was undoubtedly a hero. He has his own bench mark hero WOD named after him:
Murph
1 mile run
100 pullups
200 pushups
300 squats
1 mile run

From CrossFit HQ:

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.

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.

So the next time you walk into the gym and see Murph on the board use the inspiration, and honor him with everything you’ve got.

 

Workout of the Day
A.
Five sets of:
Back Squat x 2-4 reps @ 30X1
Rest 60 seconds
Single-Arm Kettlebell Row x 8-10 reps @ 2111
Rest 2 minutes

B.
For time:
Row 1000 Meter
followed immediately by . . .
Three rounds of:
Double-Unders x 30 reps
Kettlebell Swings x 20 reps
Handstand Push-Ups x 10 reps

photo by Arizona Tri Guy

Workout of the Day
A.
Four sets of:
Back Squat x 3-5 reps @ 30X1
Rest 60 seconds
Strict Supinated Grip Pull-ups @ 21X0 x Max Reps
Rest 2 minutes

B.
Four rounds for time of:
95/65 lb. Push Press x 12 reps
Heavy Kettlebell Swings x 12 reps

Workout of the Day
A.
Four sets of:
Back Squat x 2-4 reps @ 30X1
Rest 90 seconds
Single-Arm Trap 3 Raises x 10-12 reps each arm @ 2111
Rest 90 seconds

B.
For time:
Row 1000 Meters
100 Double-Unders

 

Workout of the Day
A.
Four sets of:
Back Squat x 4-6 reps @ 30X0
Rest 60 seconds
Single arm Kettlebell Rows x 8-10 reps each @ 2121
Rest 60 seconds

B.
For time:
30 Wall Ball Shots
30 Pull-Ups
20 Wall Ball Shots
20 Pull-Ups
10 Wall Ball Shots
10 Pull-Ups

Workout of the Day
A.
Take 15 minutes to build to a heavy Back Squat x 1-2 reps

B.
“Fall Challenge Workout”
For Max Reps:
3 Minutes of Back Squat
(Men – Adv=Bodyweight, Int=3/4 BW; Women – Adv=3/4 BW, Int=1/2 BW)
Rest 60 seconds
3 Minutes of Rowing for Calories
Rest 60 seconds
3 Minutes of Burpees

Express will substitute Front Squats for Back Squats, and loading amounts will be less.
Compare to November 5th
Daring Greatly

The phrase Daring Greatly is from Theodore Roosevelt’s speech,Citizenship in a Republic. This is the passage that made the speech famous:

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. 

The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again,

because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause;

who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly . . .”

13 Dec 2012

Thursday

Workout of the Day
A.
Three sets of:
Back Squat x 6-8 reps @ 30X0
Rest 90 seconds
Single-Arm Kettlebell Row x 8-10 reps each arm @ 21X1
Rest 90 seconds

B.
Three rounds for time of:
30 Walking Lunges
15 Toes to Bar
Run 400 Meters

Workout of the Day
A.
Fives sets of:
Back Squat @ 30X0 tempo
Rest 2 minutes
Strict Pull-Ups x Max Reps
Rest 2 minutes

For the back squat, use a high-bar position and perform the following reps and percentages:
* Set 1 – 50% of possible 1-RM x 5 reps
* Set 2 – 75% of possible 1-RM x 3 reps
* Set 3 – 85% of possible 1-RM x 1 rep
* Set 4 – 90-95% of possible 1-RM x 1 rep
* Set 5 – Test 1-RM
* Set 6 (optional) – Exceed Set 5 weight

compare to 070912 or 040612

B.
One Set for Max Reps:
85% Back Squat x Max Reps @ 30X0 Tempo
* Load your bar with 85% of today’s 1-RM back squat weight and perform as many reps as possible.

Saturday’s competition was amazing for Cactus CrossFit for so many reasons!   First, we had an awesome performance by the Cactus Athletes.  Katie, Mel P, Greg, and Sam K all got their first official CrossFit competitions under their belt, and gave incredible efforts!  As usual, Amanda, Jenna, Michaela, Evan, and Grant represented Cactus ably.

Lots of lessons come from competition, against strangers, in a strange location, with an official judge for each athlete.  Inevitably, there are mishaps, strategy discussions, and opportunities.   It’s a great chance to experiment with mindset, how to communicate with your coach and your judges, and where to you might have been able to improve.  Perhaps most importantly, local competitions can act as much needed fuel for motivation through future training days.

Perhaps even more exciting for me was to see all the Cacti who showed up to cheer on their friends.  Jason L, Molly, Tara, Aran, Rob D., Andrew D., John H., Sara R., John G., Mike L., and I’m sure I’m forgetting some more in there somewhere.  Every time I turned around there were more Cacti arriving and cheering on our crew!  When I think about what we are building at Cactus CrossFit, Saturday embodied all that I could ask: athletes who are pushing themselves physically and mentally to be the best they can be in the harsh light of competition, and relationships within the gym that cause others to want to be at the event to cheer on their friends.   Thanks so much to everyone who has helped to make this a reality.  It is your hard work and consistency in the gym that makes it possible.

Workout of the Day
A.
Four sets of:
Back Squat x 6-8 reps @ 30X1
Rest 90 seconds
Single-Arm Dumbbell Row x 8-10 reps each @ 2111
Rest 90 seconds

B.
In teams of two, complete as many rounds and reps as possible in 10 minutes of:
20 Wall Ball Shots
200 Meter Run
(This workout will be conducted as a relay – Partner A must complete all 20 wall ball shots and the 200 meter run before Partner B can begin his/her wall ball shots.)


1 2 3 4 6
Find Us on Facebook

Search