6/15/15

Back Squat
2 x 2 @ 70%, 75%, 80%
4 RFT
15 – Wallballs (30/20)
15 – Chest to Bar Pull Ups
50 Double Unders

5/12/15

Farmer Carries
AMRAP 12
7 Thrusters (135/95)
10 TTB

Why I Like Heavy Days.

Yes, my body aches! Yes, I’m stiff in the morning and yes, those weights are heavy!! In case you missed it, Monday’s programming gave us a very heavy back squat – 3 sets of 2 repetitions at 100% of your max (soon to be old max!). As this programming cycle gets closer to the end, I get more and more excited about training. In fact, on Monday someone commented that I shouldn’t be as excited as I was for the squats, but let me tell you why I get excited as the weights get heavier.

It takes a lot of fortitude to unrack a bar, step back and do a total of six squats under a weight that not long ago took everything I had to stand up with one time. Each repetition feels like an act of survival. It feels like the crushing weight on my back is doing all it can to defeat me, but I will not surrender. I will push back victorious each time until I have reached my goal and when I do, along with that comes a surge of excitement and swagger to know that my dedication, my pain, my emotional commitment has brought me victory.

There is something deeply rooted in me to achieve and I know many of you reading this share that. There is a distinct change in our demeanor, in our confidence, when you know you have broken through barriers both mentally and physically. When you have expended yourself in training and found new limits to the possible. When you know you have improved as a human.

When my body once told me no and the law of gravity ruled against me, I repeatedly fought back. I punished my body and challenged the law until it succumbed to my pressure and complied with my demands. I was relentless in my pursuit. So embrace the fight, enjoy the training. I would much rather endure the aches and discomfort of training than the pain that comes from giving up on myself.

So when the weight gets heavy and I get excited it is because there is no joy in easy going. When challenged, I will never wonder if I could’ve done more because I have the grit to give it my all. I will not be held back by my own self. That is why I get excited about training.

I hope you join me in my excitement as we approach PR week; your body has done the work now prepare your mind to redefine heavy!

– Coach Joey

6/11/15

Front Squat OR make up Back Squat
3 x 2 @ 100%
EMOTM 10
3-Position Clean 

 

6/10/15

Turkish Get Ups
25 Burpees
250m Run
25 HSPU
250m Run
25 box Jumps
250m Run
25 Burpees

6/9/15

Push Press
3 x 2 @ 100%
20, 16, 12, 8, 4
Pull Ups
Overhead Lunges w/plate (45/35)

5/8/15

Back Squat
3 x 2 @ 100%
Tabata Mash Up
Alternate rounds between KBS
and double unders for a total of
8 minutes.

5/5/15

Retest: Max deficit HSPU in 3 mins
AMRAP 14
30 KBS (53/35)
30 Push Ups
30 box jumps

6/4/15

Front Squat OR make up Back Squat
3 x 2 @ 95%
EMOTM 10
Hang Clean + Clean

6/2/15

Retest: Max chest to bar pull ups in 3 mins
15, 12, 9, 6, 3
Deadlift (275/185)
Ring Dips

6/2/15

Push Press
3 x 2 @ 95%
AMRAP 9
3 Power Snatch (105/75)
6 OHS
9 bar over burpees

6/1/15

Back Squat
3 x 2 @ 95%
Annie
50-40-30-20-10
Double Unders
Sit ups

5/29/15

Front Squat OR make up Back Squat
3 x 3 @ 90%
EMOTM 12
1. 10 Thrusters (115/85)
2. 10 Burpee box jump overs

5/28/15

EMOTM 10
Power Clean + Hang Clean
10 Rounds
100m Sled Pull

5/27/15

Back Squat
3 x 3 @ 90%
AMRAP 5
1 cycle heavy Bear Complex + 5 TTB

5/26/15

Push Press
3 x 3 @ 90%
AMRAP 12
5 Wallwalks
10 KBS (70/53)
20 Double Unders

5/25/15

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., 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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

5/22/15

6 Rounds
1 min work / :30 sec rest
Max HSPU from deficit
AMRAP 14
10 Deadlift (115/75)
10 Push Press (115/75)

5/21/15

Front Squat OR make up Back Squat
5 x 3 @ 85%
EMOTM 10
2 Power Cleans + Hang Clean

5/20/15

6 Rounds
1 min work / :30 sec rest
Max Chest to bar pull ups
8 Rounds, rest :30 sec between rounds
100m Run
12 KBS
6 Thrusters (135/95)

5/19/15

Push Press
5 x 3 @ 85%
7 RFT
7 Power Snatch (135/95)
7 Box Jumps (30/24)

5/18/15

Back Squat
5 x 3 @ 85%
Every 2 mins for 4 rounds
15 Pull Ups
30 Push Ups
45 Double Unders

5/15/15

5 Rounds

1 min work / :30 sec rest
Max HSPU from deficit

AMRAP 8

Curtis P (Choose % of body weight) 50% 75% 100%

Memorial Day Murph

MURPH 2015 FLYER

On Memorial Day we will be joining our friends at CrossFit Imperial Valley for the Murph Challenge. The event starts at 9am, so we will leave CFY at 7:30am to allow travel time and warm-up upon arrival. There will be a sign up sheet in the box so we can have an idea of how many wish to attend. Following Murph we will have lunch at Burgers and Beer.

5/14/15

Front Squat OR make up Back Squat
3 x 3 @ 85%
EMOTM 10 -15
Snatch
Go for max weight!

5/13/15

5 Rounds
1 min work / :30 sec rest
Max Chest to bar pull ups
AMRAP 10
10 Deadlifts (choose weight)
5 Wall walks

5/12/15

Push Press
3 x 3 @ 85%
EMOTM 15
1. 15 Wallballs
2. 10 Burpee Box Jump Overs
3. 5 Muscle Ups

5/11/15

Back Squat
3 x 3 @ 85%
30 Clean & Jerks @ 155/105
Start every minute with 20 double
unders.
**12 Minute time cap

5/8/15

4 Rounds
1 min work / :30 Rest
Max HSPU
4 RFT
5 – deadlifts (365/245)
7 – Muscle Ups

5/7/15

Front Squat or Back Squat
5 x 6 @ 80%
EMOTM 10
Snatch + 2 OHS