Wednesday 2.1.12

For time:

150 Push Ups (de-load)

Everytime you stop and rest with your chest on the ground this constitutes a penalty. If a penalty is counted, you must immediately perform 3 deadlifts at 55-65% of one RM  . Once the penalty is completed continue with the push ups.

You can rest in a pike position (the top of a push up) but once you can not do push ups any longer and need to rest on the ground, a penalty is counted.

Strength: Split Jerk (work to heavy single)

“Fear” from CrossFit Black Box

Get Your Mind Right-CrossFit Lisbeth

MWODPRE-SQUAT HIP OPENER

“Cherry Picking, Ducking, and Avoiding WODs” from CPM Fitness.

The Peanut Manifesto-Whole9Life.com

Wednesday Schedule:
8:15-9:15am CrossFit WOD
4:30-5:30 CrossFit WOD
5:30-6:30 Yoga
6:30-7:30 CrossFit WOD

Too many people go through life waiting for things to happen instead of making them happen!~Sasha Azevedo

31 Replies to “Wednesday 2.1.12”

  1. Hello fellow Crossfitters. I just wanted to take the time to welcome all newcomers and hopefully give a word of encouragement. As I rolled myself out of bed this morning, ignoring the pain and cracks of what I now consider normal body pains, I realized that it has only been 16 months since I first ventured into the crossfit gym and all physical and emotional battles during the first few weeks being fresh on my memory. When I first began Crossfit, there was no “Intro Course” offered so I tried to compete with both of my siblings right off the bat. Terrible Idea! I remember the pain was agonizing (sitting became a chore as my backside and legs were broke down), my pride was crushed (as I watched several male and female athletes squat/clean/overhead squat/and run better than me), and the mental struggle knowing that once 5 o’clock came, I would have to undergo another round of suffering…. But I persisted! Through the pain, through the doubt, through the temptations… Everyone in the gym has endured!

    -Your workouts leave you broke down and sore… I STILL struggle to breath
    after EVERY WOD!
    -You walk in the gym and look at the WOD and think, “this sucks!”…. I check the website before bed so I can dream about how much the WOD sucks!
    -You will push your body to a point where it doesn’t want to go on… Try pushing yourself to a point where you CANNOT go on.

    I want to share my personal thoughts about Crossfit with those who may not be as familiar with the program in hopes that it will better your experience. My first lesson, SWALLOW YOUR PRIDE! The Crossfit experience is a program where YOU are your only critic! Here, you will find people who cares more so about the longevity of their bodies rather than their maxes. Form good habits and progress from there. Second lesson is POST YOUR TIMES! Its fine to compete with everyone in the gym as competition is what motivates people to be better, but remembering your times and weigh loads will allow you to compete against yourself, allowing you to measure your performance over time. Lastly, FELLOWSHIP! CrossfitMurphy is full of people who are gluttons for punishment. Getting to know these crazy people will help increase the joy of a workout as you will now be suffering With A Friend.

    I challenge all newcomers not to give up. No matter how fit you think you are right now, Crossfit will be totally different than anything you have ever experienced. Recognize that you are starting anew and do not get discouraged. You will be learning new movements but everything you learn is designed to improve your daily activities. Make training functional movements a lifelong commitment.

    Welcome everyone and I look forward to Suffering with each of you in the future!

  2. I just hopped on here to comment on the stud in the picture, but I have to give Matt props on his post – Great Stuff, and welcome all the newcomers to the Crossfit Cult!!!

  3. Great post Matt and great picture sent from the Wade family. We miss you guys. And by the way, Allison’s deadlift is really going up. That is my score above. Great day, everyday, with GREAT Family!!

  4. Matt – I am so proud of you – nice post! Daniel – WE ARE NOT A CULT, well not anymore, our leader (you) left us!! Welcome all newcomers especially my hubby, only took me 2 years!
    WOD – 12??? 5 penalties split jerk – 125lbs

  5. 11:36 (5 penalties @ 125 lbs)
    Split Jerk 115 lbs

    Welcome to the family, newcomers! We are so glad you are joining the craziness 🙂

  6. 12:28 ~ 8 penalties at 125 lbs.
    95 on split jerk
    Love the post Matt ~ he could not have said it any better all you newcomers! We welcome you all to our Crossfit Murphy family.

  7. Thank you Matt , you made me realize how much I miss crossfit. Will be back , just taking care of a hurt puppy. I will feel like a newbie. Can’t wait to meet everyone new. Welcome!

  8. 10:37(6 penalties @145lbs)
    Split Jerk worked up to 145lbs

    Matt, nice post brother!

    Welcome to the family, newcomers….as Matt said, I look forward to suffering with each of you in the future as well!

  9. Matt, quit making the rest of us look so bad. I can do that myself.
    Hey, way to be a leader. Great post!
    This is a great group of new folks.
    14:14 10 penalties (165)

  10. Thanks for that, Matt. Made it worth getting out of the fetal position, wiping the tears from my eyes, and checking the site. The good thing about my current physical state is there is nowhere to go but up!

    Split jerk 135. 10 min limit (thanks Ray) – lost count somewhere around 85. Arms quit working. Somewhere around 10 penalties @ 185.

  11. Matt made me feel guilty about never posting my times…mainly because I don’t ever remember….BUT I think this was it:
    WOD 10:43-push press 275

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