So on memorial day some townsfolk got really upset that CrossFitters were running by the Memorial Day parade. Here's an FYI for those people.
I'm a vet. My business partner? Yeah, he's a vet too. Multiple deployments, wars, and countries.
Memorial Day is special to us and to the CrossFit community. Hero WODs (workouts named and dedicated to fallen military and first responders) are part of our culture. We do these routinely to honor the fallen... they are not limited to national holidays, we honor Police, Firefighters, Soldiers, Airmen, Marines and Navy throughout the year.
Murph is a workout we do that was named for LT Michael Murphy, that Seal that was KIA in Afghanistan? Yeah, that guy. We do it EVERY memorial day, across America, in Afghanistan, in Iraq and Africa... military members, CrossFitters, and their families join together for an hour of brutal sweat and pain in memory of our fallen comrades.
To put this in perspective, did you see the casket with the flag on it being pulled in the parade? That represents four troops that lost their legs on Christmas, 2005, when I was in Iraq. It represents my Grandfather, who served in Korea, it stands as a stark reminder that our freedom is not free, it is earned by the blood and sweat of myself and my brothers and sisters in arms.
5 x 75%
20 KB Swings (35/25)
5 x 80%
20 KB Swings
5 x 85%
20 KB Swings
MB Twists (20/14)
COMPETITORS! We will be having open gym on Sunday’s at 2pm. If you are serious about going to Regionals next year, then this is an extra open gym hour for you. This is an opportunity to do one of the WOD’s that you missed from the week or work on a weakness. This hour is for competitors who are members of CrossFit Granbury or CrossFit 377 only. How do you know if you are a competitor? Are you registered for the North Texas Throwdown? Have you have been doing CrossFit for 6 plus months and are capable of performing the fundamental moves of CrossFit with good technique and form? Then you are a competitor! If you still aren't sure, ask Jim!
Handstand Progression/ Handstand/ Handstand walk
10 minute AMRAP
10 Thrusters (95/65)
20 One Armed Ring Row (10 per side)
CrossFit Kids times are changing and we are adding a new class! All of the CrossFit Kids and Teen Summer Athletic Programs will be held at CrossFit Granbury.
Work on Hip Mobility before starting the Front Squats.
Skill: Front Squat
5 x 75%
5 x 80%
5 x 85%
50 Box Over Burpees
25 Pistols (per leg)
(20 minute cap)
Awesome job to everyone that came out and did Murph with us! Not only did you represent CG and 377 well, you did a heck of a thing to support our military, and that means a lot!
The North Texas Throwdown is in one month! Are you ready? These are the tentative teams for the throw down. Please take a look and let Jen know via text (781.799.6903) or email (email@example.com) by 5:30pm on Thursday if these teams will or won't work.
1. (Rx) Shelby, Chris, Leah, Sissy
2. Pat, Blake, Sara & friend
3. Jim W., Rylan, Krystal, Brittany
4. Juan, Greg, Ashley H., Shawndi
5. Jake, Devon, April, Morgan
6. Issac, Nick, Lana, Cody
If you do not see your name on the list and would like to compete, or if you no longer wish to compete, please let us know immediately. As a team, it will be your responsibility to choose someone to go online, set up a team and then each individual will go online under the team name with the team password and register/pay your $75 entry fee. If you don't plan to compete, you can and should still go! You can volunteer or you can just go to spectate. We'd love all the support we can get!
Work on shoulder and hip mobility after your warm up, but before you start your skill.
Skill: Snatch Balance and Snatch
5 x 75%
40 Sit ups
5 x 80%
30 Sit ups
5 x 85%
20 Sit ups
WOD: 1000m for time (at some point during the hour… doesn't matter when… do NOT skip another part of Skill or WOD to complete. Add row time to WOD time.)
12 Squat Clean (80-90%)
12 Snatch (80-90%)
12 Floor Press (80-90%)
Today we do Murph. In honor of the men and women who have given the ultimate sacrifice to defend our country. We give great thanks to our Armed Forces and their families. We will meet at the Granbury City beach at 9:00am (I suggest getting there early because the parade will be starting right across the street). All other classes at CrossFit Granbury and CrossFit 377 will be canceled for today.
We have been doing On Ramp classes at CrossFit Granbury for a month and it has been a great way for people to ease into CrossFit. We've decided to start On Ramp at 377 too! For those of you (or your friends) who have been nervous to try CrossFit, this is a perfect introduction! It begins tomorrow, Tuesday May 27th.
Yes, we're sore. Yes, it's been a brutal week. Yes, you'll feel all better by 9AM on Monday when you come and do Murph with us at Granbury City Beach. ;)
It's a deload week... and it was hard WODs all week. Don't go crazy!
Motivation is one of those fickle things that comes and goes. It's unfortunate when it goes, but a lack of motivation can be overcome by motivating others. What is keeping you from feeling fulfilled? Help others feel motivated, and you will be motivated!
Practice on the awkward leg too! Make it second nature, this is a movement we will be using in future WODs and we want everyone able to do it consecutively, and safely.
20 Backward Burpees
15 Box Jumps (30/24)
10 Ring Row
Progress, even in small increments, is still forward movement. You may not see immediate results, or you may get anxious waiting for them... don't quit. Stick with whatever your goals are, CrossFit or baking or becoming a professional race car driver, and don't ever give up, you're making progress.
Bench Press/Floor Press
5X5 X 65%
5X3 X 70%
3X3 X 75%
30 Min Amrap
10 DL @ 60% (225/155)
Philippians 4:13 - I can do all things through Christ who strengthens me... even Karen... which I hate with a passion.
Today, work on lower body mobility, and concentrate on controlling your breathing through the workout, it'll help.
You have 15 minutes to find your DU max! How many can you chain together?
Karen (150 WB, 20/16)
then 50 MB Wall Situps
(toss ball to wall in the up, then catch and down)
Patience. It's my most valuable asset... so like diamonds, it's extremely rare. That being said, it doesn't mean I don't keep digging deep to find it.
Do you smell that summer air? It's starting to warm up, the grass is green and we're in that unique time of the year just after a hard rain and just before the mosquitoes descent to kill us all. Happy days!
Keep this in mind, next Monday (the 26th of May) Is Murph. Get a shirt. Get a weight vest. You've got one chance to do this in 2014. 9AM, Granbury City Beach.
It's a deload week. Concentrate on higher reps at lower loads.
Alternate regular and wide grip, and front rack to back rack.
5X5 @ 60% (Of Push Press)
3X5 @ 65%
3X3 @ 70%
Seven minutes of burpees!
then wait 5 minutes
then seven minutes of TGU!