28 May 2015
Quote of the Day: “Difficult never means impossible, simply that you’ll have to push a little bit harder”
A. Practice Pull-Overs and Bar Muscle-Ups
B. 3 rounds for time of:
Run, 800 m
21 Power Cleans, 155/105 lbs
27 May 2015
A. Turkish Get-Up, 3 x (1+1)
Build up to a heavy load, still manageable with both left and right hands. Do 3 sets with both hands.
B. For time:
Row, 750 m
21 Kettlebell Swings, 32/24kg
21 Burpees, touch a target 6 inches above reach
Row, 500 m
15 Kettlebell Swings, 32/24kg
15 Burpees, touch a target 6 inches above reach
Row, 250 m
9 Kettlebell Swings, 32/24kg
9 Burpees, touch a target 6 inches above reach
27 May 2015
Quote of the Day: “Instead of bragging about sleep deficits, shut your eyes and sleep your way to increased productivity and happiness — and smarter decision-making!” Watch the short video in this post.
A. Front Squat 2-2-2-2-2-2
B. 2 rounds for time:
50’ walking lunges
12 strict pull-ups
26 May 2015
Please welcome our newest member Shawn who graduated into classes last week!
Great job with Murph yesterday, everyone!
Begin with: plenty of mobility for your hips, shoulders and ankles.
Workout: Snatch 1-1-1-1-1-1-1
Note: the last Front Squat microcycle has shifted a bit from the original plan – we are doing the 2s tomorrow, the 3s on Saturday and a re-test next Wednesday, as planned.
25 May 2015
Today is Memorial Day and that means… Murph. Memorial Day Murph is our way of showing appreciation for, not only the man himself, but for service men and women everywhere, past and present. Anyone looking to give back this Memorial Day can donate to the LT Michael P. Murphy Scholarship Foundation set up by Michael’s parents in his honor.
We are starting at 10am.
1 mile Run
1 mile Run
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.
24 May 2015
Reminder: Murph is tomorrow at 10am. Please arrive on time.
50-40-30-20-10 reps of:
Row for calories
23 May 2015
Please welcome our newest member Matt who graduated into classes yesterday! Let the fun begin!
Linda, Partner Linda or Team Linda
10-9-8-7-6-5-4-3-2-1 reps of the triplet:
Deadlift: 1 1/2 body weight
Bench press: body weight
Clean: 3/4 body weight
22 May 2015
This coming Monday is Memorial Day. To honor the people who have served, we will have one class at 10 AM where everyone will do a version of “Murph”. “Murph” is a Hero workout in honor of Lt. Michael Murphy, who’s hometown is less than 50 miles from CFLIC. He was a Navy Seal, awarded the Medal of Honor, and his story was told both in the movie ‘Lone Survivor’ and ‘MURPH: The Protector’. You can read more about the event or register to donate to the fund here: http://themurphchallenge.com/
Please arrive on time, we are currently planning on running ONE HEAT of Murph. Everyone in it together!! Afterwards feel free to mosey down to the waterfront for lawn games and an afternoon hangout with us.
A. Front Squat 1-1-1-1-1-1-1
B. 5 rounds for time of:
30 Double Unders
10 Push Jerks, 115/80 lbs
Rest 1 min
21 May 2015
A. Complete 5 rounds for QUALITY, not for time, of:
Handstand Walk, 10 meters (or Wall Run, accumulate 90 sec)
30 sec ring support hold, top of the dip, work towards mature support position – full lockout, active shoulders, arms off the straps, hands turned out
10 Hollow Rocks
10 Superman Rocks
30 sec ring support hold, bottom of the dip, work towards mature dip position
B. Row 20 min for distance
20 May 2015
Every 3 min for 4 rounds:
A1. db standing press @31X2; 8-10 reps
A2. L-hang, 30 sec
Toes to bar