SugarWOD

WORKOUT OF THE DAY

0

WOD: 5-24-14

Team WOD:  Murph:  For time:

1 mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile Run

The gymnastics can be broken up anyhow

Both people have to run

WOD 2:  Murph:  For time:

1 mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 mile Run

The gymnastics can be broken up anyhow

To perform as prescribed you wear a 20/10 lb. vest

==

From the CrossFit.com website…

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.  This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is. 

RIP hero,

CG

==

 

0

WOD: 5-23-14

WOD 1:  For time:

31 Burpees
31 Hang Power Clean (115/75)
62 Sit Ups
31 Power Snatch 85/55
31 Wall Balls (20/14)sFit Back Bay:  For time: 

WOD 2:  Reebok CrossFit Back Bay 1:  For time:

31 Burpees
31 Hang Power Clean (145/95)
31 Toes to Bar
31 Power Snatch (95/65)
31 Wall Balls (30/20)

If there are not enough 30 lb balls, use a 20 lb ball and a vest.  If there are not enough vest, replace with Burpee Wall Balls

==

Box 1…

In the beginning there was Box 1.  Now the box was awesome, but it didn’t have a namesake workout.  From there I said, “let there be WOD”.  I saw the workout and it was good.  The details of the creation of this workout have been lost in time (I actually remember pretty clearly), but all you need to know is that this very un-easy workout is hard to do.  Nevertheless, take pride in it and give it your absolute best shot!

Let’s go fitness!!!,

CG

==

 

 

 

 

0

WOD: 5-22-14

If you are planning on going to Regionals and would like to set yourself up with a ride or don’t mind driving, please click here.  Let’s organize this now AND not wait until the last minute to figure it out.

WOD 1: EMOTM for 30 minutes:

First minute: 6-8 Pull Ups
Second minute: 12-15 Sit Ups
Third minute: 1 Shoulder to Overhead

(Increase load after every successful lift)

Follow this pattern for 10 rounds and add as comment the heaviest weight successfully lifted

WOD 2: EMOTM for 30 minutes:

First minute: 3-4 Muscle Ups Ups
Second minute: 12-15 Sit Ups
Third minute: 1 Shoulder to Overhead

(Increase load after every successful lift)

Follow this pattern for 10 rounds and add as comment the heaviest weight successfully lifted

==

Does it makes sense?…

10 rounds of three minutes of work and each of those three minutes is a little bit different.  Let’s have a look at the various goals of today’s workout:

  • Complete all 30 rounds
  • Be consistent:  if you choose to do 12 Sit Ups, do 12 Sit Ups all the way through…Don’t start at 15 and work your way down to 12
  • Push the weights on the Shoulder to Overhead, but make sure you plan ahead of time!

This should be a fantastic way to work on certain skills while tired without the pressure of performing something against the clock (sorta).

Happy Friday,

CG

==

Please note that minbody has worked out a few kinks with their app. If you have not yet done so, please download the latest version.

0

Après-Crossfit

Hey Athletes, Dreamers, Lovers, Fighters, Lifters, Runners…..Champions,

 

 

 

 

 

On Friday May 23rd at 209 Columbus Ave at 7pm one of the WODs will be……

Pullin’ Power (14 min cap)
25 Pullups
400m Run
25 Power Snatches (115, 75#)
400m Run
25 Pullups

 

– Bern K. Prince

0

WOD: 5-22-14

If you are planning on going to Regionals and would like to set yourself up with a ride or don’t mind driving, please click here.  Let’s organize this now AND not wait until the last minute to figure it out.

Skill: Power Snatch into Hang Power Snatch (up to 155/105)

WOD: XX: 3 rounds for time of:

300M Row
20 Kettlebell Swings (24/16)
20 Sit Ups
10 Push Ups
10 Ring Rows

WOD: XY: 2 rounds for time of:

500M Row
15 Toes to Bar
15 Kettlebell Swings (32/24)
15 Pull Ups
15 Deadlifts (225/155)

==

Click here...

That is a shower in the mens locker room.  That is my hand shutting it off after it had been left on.  My guess is that the gentlemen in the gym have particularly impotent grip strength (somewhat baffling for a guy).  Because of that, we have a bit of a grip intensive workout for those of us who can relate to having an XY chromosome pairing.  If you identify with having an XX chromosome pairing, please feel free to improve your gymnastics (since you didn’t do it yesterday).  I hope this benefits everyone and we can all learn our lesson from here.

Otherwise, adding additional rounds to the workout will be awfully easy,

CG

==