| ||||||||||||||||||||||||||||||||||||||||||
Recent Posts
Tags
- Agility (2)
- AMRAP (12)
- Back Squat (2)
- Bench Press (3)
- Benchmark WOD (1)
- Box Games (6)
- CF Endurance (3)
- Chili-Cook-off (1)
- Christmas (1)
- Cleans (17)
- CrossFit Total (2)
- Deadlift (5)
- Fran (2)
- Front Squats (6)
- Functional Lifts (1)
- Girl Named WODs (6)
- Gymnastics (3)
- Handstand (2)
- Helen (1)
- Hero WOD (3)
- Interval Training (1)
- JT (1)
- Karen (1)
- Kettle Bells (4)
- Ladder Training (1)
- Mental Capacity (1)
- Metcon (2)
- Nutrition (4)
- Olympic Lifts (14)
- Overhead Squats (1)
- Push Press (11)
- Resisted Body Wieght (4)
- Rowing (7)
- Running (6)
- Shoulder press (3)
- Split Jerks (5)
- Squats (11)
- Strength Standards (1)
- Tabata (3)
- Thrusters (3)
- Training intensity (2)
- Training Principles (6)
- Wall Ball (1)
Archive
Open Gym
Saturday, July 24, 2010Open Gym
Choose a previous CFFTW, mainsite WOD or work on specific skills, mobility...
"Murphy" (scale to allow finishing in a time domain of less than 35-40 min)
1 Mile Run
100 pullups
200 push-ups
300 squats
1 Mile Run
Post time to comments
After Seven....
"About Time"
I started CrossFitting almost 2 1/2 years ago. During the time between now and then, I have gradually improved my capacity, changed my body composition and met many goals. But there was one elusive goal, that at one point earlier this year, I was agreeable to admitting defeat too and move on. I had not been able to overhead squat or snatch with loads that were consistent with my overall strength capacity. After much contemplation and evaluation, I realized that my greatest weakness was my mobility and flexibility. So, I set out on a pilgrimage to improve it. I would stretch, stretch, stretch and still feel limited in my results. I finally read Thomas Kurtz's book, "Stretching Scientifically," and began to use his methods and skills that I had learned as a PT.
Yesterday I finally reached my goal! One of the measures of a higher skilled athlete is an Overhead Squat at body weight or greater. Yesterday's WOD, OHS 5x5, 95-125-145-165-185(3f)! So, 2 reps at 185 overhead, I'll take that! The moral to the story is this,if you want it bad enough don't quit, find a way! Be realistic with yourself, develop a plan and accountability to another person, and be consistent. Good luck in your own pilgrimage to reach your goals, and whatever you do, don't quit!
Open Gym, Skill or "Michael"
Saturday, June 12, 2010WOD
Open Gym, Skill Work
or
"Michael"
Three rounds for time of
Run 800 meters
50 GHD Back Ext
50 Sit-Ups
Post times, loads, skills to comments
Is that the Statue of Liberty? Hey, from NYC!
Memorial Day WOD
Monday, May 25, 2009Toby Keith "American Soldier" Click to Watch/Listen
CF FTW Memorial Day WOD
"Murph and Team Murph"
For time;
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Post time to comments
Murph will be done as prescribed and Team Murph will be performed by teams by partitioning the work between the team members. We will also be taking up a donation to give to Operation Phoenix to support our troops!
Who is Murph?
Navy SEAL (Sea, Air, Land) Lt. Michael P. Murphy, 29, from Patchogue, NY. Murphy was killed by enemy forces during a reconnaissance mission, Operation Redwing, June 28, 2005. Murphy lead a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan, when they came under fire from a much larger enemy force with superior tactical position. Mortally wounded while exposing himself to enemy fire, Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters. While being shot at repeatedly, Murphy calmly provided his unit’s location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds. U.S. Navy photo (RELEASED)
1
Comments