Monday 7.9.12

Every minute on the minute for 10 minutes perform:

100 M Sprint
3 Power Snatches

Count every round not completed as a penalty and perform 5 toes to bar post WOD for every penalty.

Post loads and penalties to comments.


5 rounds not for time of:

3 Snatch Deadlifts To Knee
3 Snatch Pulls
3  Snatches (Power or Squat)

Getting Stronger? CrossFit Murphy Deadlft PR’s 

Simple Nutrition: Part 2” with E.C. Synkowski, by Again Faster Equipment, CrossFit Journal preview video [wmv] [mov] [HD mov]

CrossFit Games WODs Released

Live Coverage Of The CrossFit Games Here

Tips And Tricks For Staying Healthy While Traveling

CrossFit Murphy will begin a coed group devotional “Crazy Love” tonight at 7:30.  You must have read chapter one in order to be prepared.  It is not to late to sign up.  Even if you must miss tonight, or other nights during the devotional, you can stay caught up by reading on your on so do not hesitate to participate.

“A child who does not play is not a child, but the man who does not play has lost forever the child who lived in him.”~Pablo Neruda

18 Replies to “Monday 7.9.12”

  1. We are sometimes overwhelmed when we make changes. We sometimes try to make too many at one time. For the next few weeks let’s make some gradual changes and see how it turns out. Each week we will set one goal. This week’s goal will be nutrition and nutrition prep. When are you most vulnerable to break your nutrition consistency? For most of us it is when we are starving (meaning we have probably been inconsistent with quatlity or quantity of food up to that point in the day) or when we fail to have quality food prepared or planned and have to settle for what is convenient. This week’s goal is to plan out quality meals, prepare them, and have them readily available when meal/snack time comes. Pack meals and take them to work with you so there will be no suprises. People will look and wonder why the weirdo brought their own lunch to the company party, but you will feel better, be more fit, and be at work being productive when they are out sick. Make gradual changes and make yourself acountable to you.

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