Thursday 9.25.14

Posted on 24. Sep, 2014 by in WOD2

2 rounds each for time of:

Row 1k
Rest 10 minutes

Compare to 11.8.12

1) Bench Press 3-5-7-5-3

2) 3 rounds not for time of:

Max reps Plyo Push Ups (unbroken)
Rest 1 minute…
1 minute for max reps Supine Medicine Balls Throws (20)

Over 40: Best Day Ever-Video

That is why, for Christ’s sake, I delight in weaknesses, in insults, in hardships, in persecutions, in difficulties.  For when I am weak, then I am strong.~2 Corinthians 12:10

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Wednesday 9.24.14

Posted on 23. Sep, 2014 by in WOD2

Teams of 2 complete as many rounds and reps as possible alternating in 15 minutes of:

7 Chest to Bar Pull Ups
7 Burpees
7 Hang Power Clean and Jerks (135/95)

Partners will alternate movements to complete each round. Partner 1 performs 7 Chest to Bar Pull Ups…Partner 2 performs 7 Burpees..Partners 1 performs 7 Hang Power Clean and Jerks (1 round complete).

1) Clean (work to heavy double)

Show Me Your Armpits With Mike Burgener-Video

School In South East Queensland, Australia, Bans Cartwheels-Video

Mobility Clinic this Saturday, September 27th at 10:15am with Dustin Hall. This class will focus on the press.  This will be a free class.

“The man who has done his level best, and who is conscious that he has done his best, is a success, even though the world may write him down as a failure.”~B.C. Forbes

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Tuesday 9.23.14

Posted on 22. Sep, 2014 by in WOD2

3 rounds for time of:

400 M Run
15 Front Squats (135/95)
50 Double Unders

Rx’d + (185/125)

1) Back Squat (find a 10 rep max)

Compare loads to HERE

“If your workout isn’t hard enough, you are going hard enough during your workout.”

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Monday 9.22.14

Posted on 21. Sep, 2014 by in WOD2

As many rounds and reps as possible in 12 minutes of:

6 Strict Handstand Push Ups
9 Deadlifts (225/155)
12 Box Jump on and Overs (24/20)

1) 3 rounds not for time of:

12 DB Shoulder Presses
20 Banded Good Mornings

“It is the sweet, simple things of life which are the real ones after all.”~Laura Ingalls Wilder

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Sunday 9.21.14

Posted on 20. Sep, 2014 by in WOD2

Rest Day

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Saturday 9.20.14

Posted on 19. Sep, 2014 by in WOD2

For time:

Row 1000M
30 Back Squats (bodyweight/.75 bodyweight)
30 Burpees

Compare loads to HERE

1) 4 round not for time of:

7 Strict/Weighted Chin Ups
10 Overhead Walking Lunges (45/25)

2) Devote 15 minutes to mobility

“Seventy percent of success in life is showing up.”~Woody Allen

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Friday 9.19.14

Posted on 18. Sep, 2014 by in WOD2

With a 21 minute continuously running clock complete:

Perform one Power Clean (155/105) the first minute, two Power Cleans the second minute, three Power Cleans the third minute… continuing as long as you are able to complete the reps during the minute.  Upon failure within the minute, begin start back at 1 and continue through the 21 minute clock.

Use as many sets each minute as needed.

Compare loads to 10.1.12

Rx’d +

10 minutes at (225/155)
Rest 1 minute…
10 minutes at (205/135)

The Iron Triathlon with Jason Khalipa and Dan Bailey-Video

“Experience has taught me this, that we undo ourselves by impatience.  Misfortunes have their life and their limits, their sickenss and their health.”

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Thursday 9.18.14

Posted on 17. Sep, 2014 by in WOD2

Run 5k

History Of The CrossFit Games 2007-2013-Video

“Though I am always in haste, I am never in a hurry.”~John Wesley

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Wednesday 9.17.14

Posted on 16. Sep, 2014 by in WOD2

2 rounds of:

Every minute on the minute complete:

Minute 1-25 KB Swings
Minute 2-Max reps Burpees
Minute 3-25 KB Swings
Minute 4-Max reps True Push Ups
Minute 5-25 KB Swings
Minute 6-Plank Hold (60 seconds)
Rest 2 minutes between rounds

1) Bench Press 10-8-6-4-2 (climbing)

The 12 Most Powerful Athletes-T-Nation

What You Should Know About Artificial Sweeteners And Sugar Substitutes-CrossFit Invictus

“Don’t wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful.”~Mark Victor Hansen

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Tuesday 9.16.14

Posted on 15. Sep, 2014 by in WOD2

As many rounds and reps as possible in 12 minutes of:

5 Power Snatches (115/80)
10 Pull Ups
30 Double Unders

Rx’d + (165/110)…Chest to Bar Pull Ups

2) 3 rounds not for time of:

8 DB One Arm Rows (each)
12 Evil Wheels
1 set of 12 reps of Banded Delt Complex

Fitness Through Sports?-CrossFit Journal

“Discipline is remembering what you want.”~David Campbell

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A new Foundations class will begin every two weeks. Classes will run Monday, Tuesday, and Thursday. Contact crossfitmurphy@gmail.com to sign up!!

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CrossFit Murphy 1186 Andrews Road Murphy, NC 28906 crossfitmurphy@gmail.com or call us at 828-361-2289

World Class Fitness

Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, clean and jerk, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, paralettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.

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Crossfit Journal Sample
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