Monday 2.20.12

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

How to build muscle

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

26 Replies to “Monday 2.20.12”

  1. 6-full 185lbs, front squat with 135…my knees felt like they had jello moving around in them everytime I did a squat

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