Saturday, May 31, 2014
Wednesday, May 28, 2014
"The Bodies Will Drop" WOD
Warmup
To Failure
Tire Leg Press-ups
Tire Burpees
Skill
15 minutes
1,2,3 Punch Combos
1,2 Punch, High Kick
Burpee Knee Strikes
WOD
EMOM-2 Minutes
Lying Rope Climb
Back Bridge Toe Touch
Box Sit to Push Press @45/25lb Bar
Burpee High Kick
1,2,3 Punch Combo, High Jump
Squat Jump Pullup
Cash Out
10 Partner Pushups with 3rd Partner lying across Partners backs
Tuesday, May 27, 2014
Monday, May 26, 2014
Sunday, May 25, 2014
Murph “The Protector” Memorial Day WOD
LT. Michael P. Murphy
United States Navy (SEAL)
May 7, 1976 – June 28, 2005
United States Navy (SEAL)
May 7, 1976 – June 28, 2005
LT.
Michael P. Murphy (SEAL) was the officer-in-charge of a four-man SEAL
element in support of Operation Red Wings, tasked with finding a key
anti-coalition militia commander near Asadabad, Afghanistan. Shortly
after inserting into the objective area, the SEALs were spotted by three
goat herders who were initially detained and then released. It is
believed the goat herders immediately reported the SEALs’ presence to
Taliban fighters.
A fierce gun battle ensued on the steep face of
the mountain between the SEALs and a much larger enemy force. Despite
the intensity of the firefight and suffering grave gunshot wounds
himself, Murphy is credited with risking his own life to save the lives
of his teammates. Murphy, intent on making contact with headquarters,
but realizing this would be impossible in the extreme terrain where they
were fighting, unhesitatingly and with complete disregard for his own
life moved into the open, where he could gain a better position to
transmit a call to get help for his men.
Moving away from the
protective mountain rocks, he knowingly exposed himself to increased
enemy gunfire. This deliberate and heroic act deprived him of cover and
made him a target for the enemy. While continuing to be fired upon,
Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base
and requested assistance. He calmly provided his unit’s location and
the size of the enemy force while requesting immediate support for his
team. At one point, he was shot in the back causing him to drop the
transmitter. Murphy picked it back up, completed the call and continued
firing at the enemy who was closing in. Severely wounded, LT. Murphy
returned to his cover position with his men and continued the battle.
LT. Murphy fought
on, allowing one member of his team (Marcus Luttrell) to escape, before
he was killed. For his selfless actions, LT. Michael Murphy was
posthumously awarded the Congressional Medal of Honor on October 27,
2007. We honor his sacrifice and memory though The Murph Challenge.
Saturday, May 24, 2014
Wednesday, May 21, 2014
Tuesday, May 20, 2014
Monday, May 19, 2014
Sunday, May 18, 2014
"Man of Steel" WOD
Warmup
3x5 Wall Squat
3x15 Air Squat
3x10 Goblet Squat
2x10 Pushup
2x10 Proper Pushup
Man Maker Ladder 8-6-4-2-2 reps
Partner WOD
3 Rounds For Time: No Rest
250m Row
Kettlebell Rack Hold
"While Partner #1 Rows, Partner #2 holds 2 Kettlebells in front rack position, then they rotate. So each Partner will hold 3 times and row 3 times."
Cool Down
4x30/30 Frog Hops
4x30/30 Dumbbell Push Press
4x30/30 Split Lunge
300 second FLR (High Plank)
15 additional minutes of Mobility work
Saturday, May 17, 2014
"GAZ" WOD
Thanks today to Gary "GAZ" for helping with the workout today. Hopefully he can apply his knowledge to more aspects of our world often. A strong and successful Box cannot be maintained by 1 person alone, there are many links in a chain and now we have 1 more. Thanks bro.
Skill
Double Under Progression
METCON
EMOM--2 minutes
Row
Hang Clean @125/95lbs
Burpees Over Box
Wall Ball Shots @20/14lbs
Jumping Pullups
Cool Down
Mobility Work
Friday, May 16, 2014
Understanding the GHD By William Imbo
The glutes-hamstring developer—also known as the GHD—can usually be found in the corner of the gym, inconspicuously tucked away. Though it may resemble some sort of medieval torture device, the GHD is one of the most underappreciated, undervalued and misunderstood pieces of equipment found in a CrossFit box. The movements you perform on a GHD may appear to be straightforward, but if done incorrectly they could lead to injury.
Conversely, if you take the time to learn how to use the GHD in a safe and efficient manner, you’ll be able to take advantage of the numerous benefits it provides.
Oddly enough, the two most common movements we usually see performed on the GHD—sit-ups and back extensions—are not the ones that the GHD was designed for. While performing sit-ups and back extensions on a GHD is a great way to develop core, back and hip-flexor strength, the name of the machine reveals its true purpose—to develop an athletes glutes and hamstrings—and to do this, one must perform GHD raises. Well that makes sense doesn’t it? But have you actually performed a GHD raise yet? For some reason, GHD raises are rarely seen in the majority of affiliate programming, but it is an incredibly effective movement that shouldn’t be ignored. Let’s examine how to perform the GHD raise correctly, and what benefits can be derived from it.
Performing the GHD Raise:
The set-up:
The GHD is comprised of three main components: the kneepad, the footplate and the ankle hooks. The kneepad is fixed while the footplate can be adjusted both horizontally and vertically. The correct setting of the footplate will vary from individual to individual based on a myriad of factors such as tibia length, femur length, size of the thighs, and current strength level. As a general rule of thumb, you should adjust the footplate so that when your feet are secured in place your mid-to-upper thighs will be supported on the curved seat. Your knees should clear the back edge of the seat by at least 3 to 6 inches and your upper body, including the pelvis, should hang down over the seat.
The basics:
• Set up with the knees either directly on or slightly behind the pad, with the feet firmly on the platform and the back of the calves pressed lightly against the upper ankle hook.
• Begin with the torso perpendicular to the floor.
• Next, squeeze the hamstrings, glutes, and abs, and lower under control until the torso is parallel to the floor.
• From there, return to the starting position by pushing the toes into the footplate (which activates the gastrocnemius) and pulling up with the hamstrings. Be sure to keep the glutes contracted.
When performing the GHD raise, the goal is to maintain a straight line through the knee, hip, shoulder, and neck at all times. In order to achieve this, think about making the body as long as possible. Two of the most common flaws that arise from performing this movement are breaking at the hips and hyperextending through the lumbar spine. These errors result from not being strong enough in the hamstrings and glutes to maintain proper body alignment, and if you feel a lot of strain in your lower back when doing the GHD raise, this is likely the case for you. As always, the smart thing to do is scale back and work on developing your strength in those areas and build up to a GHD raise.
Benefits:
The glute-ham raise is a movement that can really help develop your Olympic lifts, as well as your squats and deadlift. The reason being that the majority of power for these lifts comes from the posterior chain (which is comprised of the calves, hamstrings and glutes, as well as other muscle groups). In fact, Canadian strength coach Charles Poliguin—a man that has designed workout programs for over 400 Olympians—says that approximately 40% of the power for sprinting and jumping comes from the glutes, 25% from the hamstrings and 5% from the calves. Thankfully, GHD raises effectively target all of these areas. When you return to the starting position in the movement, you drive your toes into the toe plate to engage your calves and generate force to help your body move upwards. The hamstrings are strengthened at both the knee and hip joint as it works its two primary functions, knee flexion and hip extension, simultaneously. This is exactly what’s happening when you perform everyday movements like running, squatting and jumping, which is why GHD raises are regularly employed by powerlifters, Olympic weightlifters and sprinters.
In addition to the weightlifting benefits that GHD raises can provide, they are also effective in preventing injuries, particularly hamstring strains, back injuries and ACL tears. Because GHD raises increase muscle mass and strength in the back, glutes and hamstrings, athletes are better able to withstand the compressive loads and disruptive forces that can occur in numerous sports and physical activities. Furthermore, this exercise puts relatively little stress on the lower back as there are minimal shearing forces involved. As such, GHD raises can be a valuable accessory exercise to deload the spine while still achieving a good training effect.
"5-16-2014" WOD
Warmup
Focused Stretching
50 "4 Count" Jumping Jacks
Beginners WOD--Mad Maddie
30 Situps
30 Dive Bomber Pushups
30 Dumbbell Push Press
30 Froggy Jumps
30 Dumbbell Thrusters
30 Burpees
30 Split Lunges
Cash Out
50 GHD Situps
Intermediate WOD--Miagi
For Time:
50 Deadlifts @135/95lbs
50 Double KB Swings
50 Hand Release Pushups
50 Clean and Jerks @135/95lbs
50 Pullups
50 Taters
50 Box Jumps
50 Wall Climbs
50 Knees To Elbows
50 Double Unders
Wednesday, May 14, 2014
Tuesday, May 13, 2014
Sunday, May 11, 2014
Friday, May 9, 2014
"Burpee Heaven" WOD
Skill
Push Press Progression
WOD
20 Alternating Leg Raise Burpees
20 Plyo Lunge Burpees
20 Dumbbell Side Shoulder Raise Burpees
20 Plank Knees to Chest Burpees
20 Jumping Jack Burpees
20 Grasshopper Burpees
20 Plyo Close/Wide Hand Burpees
20 Dumbbell Jumping Burpees
20 Burpee Pullups
20 L/R One Arm Burpees
Cash Out
50 Air Squats
Tuesday, May 6, 2014
Saturday, May 3, 2014
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