WOD
Thursday 2.23.12
Posted on 22. Feb, 2012 by CrossFit Murphy in WOD2
Complete as many reps as possible in 7 minutes of:
Burpees
For a downloadable PDF of the workout, click here.
CrossFit Games Open 12.1 workout instructions and demo – video [wmv] [mov] [HD mov]
Kristan Clever 128 reps, Rebecca Voigt 107 reps, Katie Hogan 91 reps.
Post reps completed to comments and/or register and submit your results as part of the CrossFit Games Open.
The CrossFIt Games Update Pre Show
The CrossFit Games Open give everyone the opportunity to compete head to head against the most fit men and women in the world. Our tentative plan at CrossFit Murphy is to perform the Open WOD every Thursday during regularly scheduled WOD times. The only change is that the 5:30 WOD will become open gym where coaches will be participating in the WOD. Get Your Mind Right!
“It is not the critic who counts. Not the man who points out how the strong man stumbled or where the doer of deeds could have done 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 and comes short again and again; who knows the 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, at least fails while daring greatly, so that his place shall never be with those timid souls who know neither victory nor defeat.”~Theodore Roosevelt
Post your Comment (2)Wednesday 2.22.12
Posted on 21. Feb, 2012 by CrossFit Murphy in WOD2
For time:
10 Hang Power Cleans
12 Toes to Bar
8 Hang Power Cleans
12 Toes to Bar
6 Hang Power Cleans
12 Toes to Bar
4 Hang Power Cleans
12 Toes to Bar
Use between 65-70% of 3 rep max power clean.
Strength:
Power Clean (find a 3 rep max)
3 x Max Reps Strict Pull Ups
Amber Cather’s Garage Games 2012 Photos
What Does Your Recovery Look Like-Do You Understand The Importance Of The Recovery Process?
5 Reasons Why It’s Best To Do Chins
Nutrition and Fitness For The Busy Professional
Why Kids Need Strength Training
“A competitor will find a way to win. Competitors take bad breaks and use them to drive themselves just that much harder. Quitters take bad breaks and use them as reasons to give up. It’s all a matter of pride.”~Nancy Lopez
Post your Comment (18)Tuesday 2.21.12
Posted on 20. Feb, 2012 by CrossFit Murphy in WOD2
Run 5k (Chop House)
Compare to 12.14.11
Wear bright colors if you will be running at the 6:30 WOD.
2012 Games Open Affiliate Team Format Changes
Learn How to Run-Check out all that apply from CrossFit Endurance
Does working on a farm make you a better CrossFitter? Ask Marcus Hendran
The Quest For A Stronger Press
Garage Games One Final Team Stats
Garage Games One Final Stats Rx’d Men
Garage Games One Final Stats Beginner Women
Garage Games One Final Stats Scaled Men
CFM will have a Nutrition Seminar today at 6:30 pm. This session is for new and old members. These sessions are your turn to have an opportunity to ask questions and dial in your nutrition specific to your needs. Eighty percent of fitness is nutrition. So, take the time. Free to CrossFit Murphy members. $10 for guest.
“You get the best out of others when you get the best out of yourself.”~Harvey S. Firestone
Post your Comment (23)Monday 2.20.12
Posted on 19. Feb, 2012 by CrossFit Murphy in WOD2
As many rounds and reps as possible in 10 minutes of:
4 Push Jerks @ 5 rep max shoulder press load
6 Front Squats
8 Bent Over Rows
All lifts are performed with loads at your 5 rep max shoulder press.
Strength:
Shoulder Press 5-5-5-5-5 (find a 5 rep max)
50 Ring Roll Outs (perform at any rep sequence)
12 reasons you are not losing fat
Bob Harper from “The Biggest Loser” attends Level 1 Course to incorporate CrossFit into his training
“Three Rules” with Greg Amundson by Again Faster Equipment – video [wmv] [mov]
Every person at CrossFit Murphy should be signed up for the Open. You say I have no desire to compete, but you are already going to be doing the Open WOD so you might as well post your score. Where else to you get to play Pebble Beach or compete against the All Star’s of professional sports for $20 and in your own home. If you have not registered for the Open, first WOD gets posted Wednesday. Register for the Open here
CFM will have a Nutrition Seminar Tuesday, February 21st at 6:30 pm. This session is for new and old members. These sessions are your turn to have an opportunity to ask questions and dial in your nutrition specific to your needs. Eighty percent of fitness is nutrition. So, take the time. Free to CrossFit Murphy members. $10 for guest.
Congratulations to our “Eat Good, Feel Good, Look Good Challenge” winners!
Overall points winners-Chris Twiggs and Megan Swanson
Body Composition Winners-Kelly Pyle and Jon Hall
It’s not the hours you put in it’s what you put in the hours.~Author Unknown
Post your Comment (25)Sunday 2.19.12
Posted on 18. Feb, 2012 by CrossFit Murphy in WOD2
Rest Day
or
Register for the Open here
“Get your mind right” for the Open by watching the CrossFit Games on ESPN and ESPN 2 throughout the day today. Click HERE to check ESPN schedules.
Post your Comment (0)Saturday 2.18.12
Posted on 17. Feb, 2012 by CrossFit Murphy in WOD2
5 rounds for time of:
10 Strict Chin ups
10 Push ups (de-load)
10 Strict Ring Dips
Skill: “Goat Day”
“Goats” are weaknesses or movements that give you trouble. ”Goats” may be the single best way to become a better athlete. Make your deficiencies your strong points. Ever take time to do it?
“It’s For Everybody: Matt Ramsey on The Open” – video [wmv] [mov]
Top Worst Weight Gain Mistakes
We All Suck-CrossFit Lisbeth
CrossFit Murphy will be having a Saturday morning WOD with GOD devotion immediately following the 9:00am WOD today. WOD with GOD begins around 10:15am.
“Do not complain about things in your life you permit to happen.”
Post your Comment (3)Friday 2.17.12
Posted on 16. Feb, 2012 by CrossFit Murphy in WOD2
“Annie Are You OK?”
21-15-9 reps of:
Row (cals)
Thrusters (65/45)
Med ball clean (20/14)
SDHP (65/45)
Wall ball shots (20/14)
Burpees
For time:
Compare DWOD to 5.9.11
Strength: Bench Press 3-3-3-3-3
Compare SWOD and add 5lbs to 1.13.12
Click HERE to read Occupy the CrossFit Games-by Dr. Darryl White
In True CrossFit Fashion-The Watermelon Launch-The Amazing Race You Have To Finish-Video
Improving The Front Rack Position
How Ibuprofen Will Hinder Your Performance
OBESITY+HUNGER = 1 GLOBAL FOOD ISSUE-Video
CrossFit Murphy will be having a Saturday morning WOD with GOD devotion immediately following the 9:00am WOD this Saturday. WOD with GOD begins around 10:15am.
“Decide what you want, decide what you are willing to exchange for it. Establish your priorities and go to work.”~H. L. Hungt
Thursday 2.16.12
Posted on 15. Feb, 2012 by CrossFit Murphy in WOD2
Perform 2 Power Cleans and 1 box jump on the minute for 12 minutes.
70-80% of 1 rep max for power clean
70-80% of max height box jump
Compare DWOD loads and height to 6.23.11
Strength: Back Squat (find a 3 rep max)
Compare SWOD loads to 1.11.12
Garage Games One Photo Gallery
Will Extended Cardio Inhibit Your Strength Gains?
CrossFit Games Open For Beginners
What Is Really In That Protein Bar
CFM will have a “Nutrition Q & A” next Tuesday, February 21st at 6:30 pm. Free to CrossFit Murphy members, $10 for guest.
”You don’t stop laughing because you grow old. You grow old because you stop laughing.”~Michael Pritchard
Post your Comment (16)Wednesday 2.15.12
Posted on 14. Feb, 2012 by CrossFit Murphy in WOD2
10 rounds for time of:
5 Handstand Push Ups
200 M Run
Strength: Strict Ring Dips 3 x Max Reps
Some Updates On The Garage Games One Rankings
What Are The CrossFit Games-Video
Assistance Exercises For The Powerful Athlete
The CrossFit Games Open
-The Open is just around the corner. Do you have what it takes to be the fittest athlete in the World? You’ll find out soon!
-Registration: February 1st to the 22nd
-Click HERE to register.
We are working on a Yoga schedule. We will hopefully resume soon. Wednesday is normal WOD schedule.
The moment someone tells you you’re not good enough, is the moment you know you’re better than them.~Unknown
Post your Comment (26)Tuesday 2.14.12
Posted on 13. Feb, 2012 by CrossFit Murphy in WOD2
For time:
Row 500 M
150 Double Unders
50 Power Snatches (75/55)
Strength: Deadlift 5-5-5-5
Add 5lbs to SWOD 1.3.12
I Am The Fittest-Video
Quick Fixes For Rowing-Video
If you can’t fix it with squats or fish oil, you are probably going to die
This is what the LORD says: “Let not the wise boast of their wisdom or the strong boast of their strength or the rich boast of their riches, but let the one who boasts boast about this: that they have the understanding to know me, that I am the LORD, who exercises kindness, justice and righteousness on earth, for in these I delight,” declares the LORD.~ Jeremiah 9:23-24
Post your Comment (20)Get Started
