Complete 5 rounds for time:
5 Power Cleans, 185/125
Run 400 meters
15 Wall balls, 20/14
6-6-12
For Load:
Deadlift, 5-5-5-5-5
~then~
AMRAP in 8 mins of:
10 Ring Dips
15 Jumping Lunges
20 V-ups
If you cannot do Ring Dips, do bench dips or close-hand push ups.
6-5-12
Complete for time: 25 minute cut off
2011 CrossFit Games Regional WOD #4
100 Pull-ups
100 Kettlebell Swings, 53/35
100 Double Unders
100 Overhead Squats, 95/65
This is not partitioned, if doing prescribed. Modification/scaling would be to break into 4 rounds of 25 reps, and complete the 4 rounds within the 25 min time limit.
6-4-12
Max Effort
Back Squat, 1 Rep Max
Tabata sit-ups
1 mile Timed Trial
Once all athletes complete 1RM back squat, complete sit-ups and 1 mile. Rest as necessary between efforts.
This past weekend Will Saint, Matt Hicks, Kurt Soileau and I completed the USA Weightlifting Olympic Lifting Certification Course. The purpose of this course is to take all participants through complete technical progressions of the Snatch, Clean & Jerk, and all associated movements including Power Snatch, Power Clean, Power Jerk, Squat variations, and pulling progressions. Participants will gain base line knowledge about the programming of training and technical rules. The course includes theoretical classroom, and practical hands-on portions. Course duration is over one weekend and lasts approximately 13-14 hours with up to 9 hours being practical and 4-5 hours lecture based. It is suitable for Strength & Conditioning /Sports Performance, Health & Fitness and beginning level competitive Weightlifting Coaches alike.
Okay, that was a cut and paste from the website. The course was very insightful and reminded me of the key aspects of a successful strength and conditioning program – FUNDAMENTALS. In hindsight, I am happy that I spent the past several weeks introducing these lifts to many new members, as well as, providing the opportunity for more experienced lifters/CrossFitters to increase their performance. More importantly, it allowed the opportunity for me and the coaching staff to identify where we can improve in programming and problematic areas within our athletes, specifically, mobility and biomechanical deficiencies.
That said, I will be introducing a new/improved program beginning around the first of July. Nothing changes. We are still a CrossFit community. Cardiovascular Endurance, Strength, Stamina, Flexibility, Power, Speed, Agility, Coordination, Accuracy & Balance still remain the 10 fitness domains. My intent is to constantly develop/apply/test/refine a fitness program that alllows us to be the “Fittest on Earth”.
I have included a video of Matt Bruce, primary instructor from this weekend, to show you what Olympic Lifting is all about. Enjoy!
6-1-12
As Many Rounds As Possible in 20 mins of:
100′ walking lunge
Push Press, 50% Body Weight, 5 reps
Row 500 meters
5-31-12
For Load:
Snatch, 2-2-2-2-2 (85% if you have a 1 RM)
or, if you have never performed a Snatch
Overhead Squat, 3-3-3-3-3
~then~
21-15-9 reps of:
Deadlift, 225/145
Burpee
5-29-12
12 minutes of Power Clean Practice
~then~
21-15-9 reps of:
Power Clean, 155/95
Box Jumps, 24/20
5-28-12
Memorial Day
“Murph”
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.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
Michael Patrick Murphy (May 7, 1976 – June 28, 2005) was a United States Navy SEAL posthumously awarded the United States military’s highest decoration, the Medal of Honor, for his actions in 2005 during the War in Afghanistan. He was the first person to be awarded the medal for actions in Afghanistan; and the first member of the U.S. Navy to receive the award since the Vietnam War.
Michael Murphy was born and raised in Suffolk County, New York. After graduating from high school he went to Penn State, graduating with honors and dual degrees in both political science and psychology. After college he accepted a commission in the United States Navy and became a United States Navy SEAL in July 2002.
Murphy was sent on several missions while participating in the Global War on Terrorism and was killed on June 28, 2005 after his team was compromised and surrounded by Taliban forces near Asadabad, Afghanistan.
In addition to the Medal of Honor, Murphy received other awards including the Silver Star and Purple Heart. Since his death, a United States Navy destroyer, a post office, a combat training pool in Newport, RI Naval Base, and a park have been named in his honor.
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.
