CrossFit Murphy

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CrossFit Murphy
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Friday, 21 February 2014 / Published in WOD2

Saturday 2.22.14

Ultimate Frisbee!

Ultimate Frisbee in Ten Simple Rules

How Often Should I Take A Rest Day?-CrossFit Invictus

“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.”

4 Comments to “ Saturday 2.22.14”

  1. Brandy Farmer says :
    February 21, 2014 at 9:58 pm

    This is NOT funny….as I am out of town. You could warn me Erik and I would change my travel plans for this (I’m not kidding). I hope everyone has fun! You owe me an Ultimate Frisbee day now. haha

  2. Amy Brown says :
    February 22, 2014 at 5:36 am

    I am with Brandy…I couldn’t exactly change my travel plans but am feeling a conspiracy:)

  3. Cindy says :
    February 22, 2014 at 11:57 am

    Chain of Lakes Crossfit
    Team Ladder AMRAP in 35mins
    10 junkyard dogs, 20wb, 30lunges, 40 deloads, 50 box jumps, 60 burpees, 70 double unders (140 singles), 80 squats, 90 sit-ups, 150m run….after the run descend back down the ladder.
    My sister and I made it back down to 10 lunges.

  4. Zack Lovingood says :
    February 22, 2014 at 1:19 pm

    Fun morning. Thanks to Joe Mariano for entertaining us all.

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