Blog Week of 5-13-2019

Quote of the Week 5-13-2019

“Always work hard.  Intensity clarifies.  It creates not only momentum, but also the pressure you need to feel either friction or fulfillment.”

NEWS

Memorial Day “Murph” is quickly approaching!  Monday, May 27th we are hosting our yearly “Murph” celebration.  Done in memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005- this is an incredible day celebrating the strength of the CrossFit community.  This year we will be printing special “Murph” shirts and donating all proceeds to charity. If you guys would like one please sign up at our sign in kiosk with your name and size. Also prepare to hang out after for a killer BBQ (rumor has it HomeRun has the turkey legs ready to go)!

COMMUNITY

Our new Mobility Friday night class is rolling in full force!  I must say I am very grateful to Mittens for the idea and professional execution.  If you guys missed this Friday be sure to get in on the next one- Friday Night at 6:30 pm.  It is a really great start to your weekend and should top off an amazing week of training.

PROGRAMMING

This week we test one of my favorite days- The CrossFit Total!  Athletes will be given fifteen minutes at three different movements to achieve a 1RM.  The Back Squat, Strict Press, and Deadlift will all be pushed to their maxes, then totaled.  I must admit, you either LOVE or hate this day, but even if you fall on the hate side do your best to approach the WOD with excitement and respect.  The CrossFit Total and all PRs are meant to be a celebration of what your body is capable of.

We are also hitting “Chelsea” this week- a 30 minute EMOM, in preparation for “Murph”.  Figuring out where you are with “Chelsea” is a great way to baseline your “Murph” approach and strategy.  Some of you may have noticed that the past seven or so Saturday WODs were Murph-esque- This is no accident!  It is my intention to have you guys the most prepared you have ever been for this fun and challenging day. Let’s all use this week to go heavy, hit new milestones, and share in some great achievements.  

HERE WE GO!

Monday

Strength

Pendlay Row

15 Minutes

Establish 1RM

Metcon

1000m Row

22 Pull-ups

22 Box Jumps

22 KBS

22 HR Push-ups

Tuesday

Strength

Core Circuit

Metcon

AMRAP 20

400m Run

Max unbroken T2B

Scored for total Reps

Rx + Wear your vest!

Wednesday

Metcon

CrossFit Total

15 minutes 1RM Back Squat

15 minutes 1RM Strict Press

15 minutes 1RM Deadlift

Thursday

Metcon

“Chelsea”

EMOM 30

5 pull-ups

10 push-ups

15 squats

Friday

Strength

15 minutes

Bench Press

Establish 1RM

Metcon

AMRAP 12

30 Doubles

6 DB Hang Cleans

8 HSPU

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