Today's Workout

Memorial Day Murph

2012-05-28T12:36:00Z

"Murph"

WOD:

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.

NEWS:

Come out and support veterans June 16th for the Disposable Hero's WOD at CFP.

Limitted supply of Rumble Rollers (black & blue) for sale: Large $69, Small $44

Limited supply of compression bands for sale $20 each

Saturday Morning Mountain Bike Ride with Ron Castia

2012-05-26T12:05:00Z

Gym Closed Saturday & Sunday for SMR Clinic

Offsite WOD:

Mountain Bike WOD

6:30am Advanced riders will from Steve's house at 14 Fairway Lane in Pleasanton for an hour of fun on the Pleasanton Ridge

8:30 group will meet with Mountain Bike & Cycling Coach extrodinaire Ron Castia at the Pleasanton Ridge Parking for a one hour ride. All levels welcome.

NEWS: We will have a DJ (John) Monday night June 4th to rock the house during the workout starting at 5pm

ALL LEVELS

2012-05-25T14:35:13Z

Skill set:x2 30 sec hollow hold 20 hollow rocks 10 v-ups WOD: For time 5 Rounds 25 Wall Balls 25 Air Squats

Speedy Bench & Accessory Couplet

2012-05-25T12:23:00Z

WOD:

Speedy Bench Press (55% of max)

2-2-2-2-2-2-2-2-2-2

Then

18-12-6

HSPU

Ring Dips

Back Squats & finisher

2012-05-24T12:42:00Z

Warm-up: Open hips, stretch hip flexors

WOD:

in 15 minutes perform

Back Squat (65%) to box 3-3-3-3-3

rest 3 minutes

Then

In 20 minutes perform

On odd minutes: 10 Knees to elbows

On even minutes: 3 squat cleans at 70% of above weight

Record squat weights & total successful rounds

Joser perfroms deficit deads. I think the shirt made him stronger:

"Helen"

2012-05-23T12:28:00Z

WOD:

"Helen"

Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups

NEWS: Saturday's Bike WOD (gym closed this weekend) will be at 6:30am and 8:30am. Advanced riders will leave at 6:30am from Steve's house at 14 Fairway Lane in Pleasanton. 8:30 WOD will meet at the Pleasanton Ridge Parking lot as outlined in yesterday's post.

Stacy, John, & Jeff all nail 235 at the NorCal regionals before moving on:

Hang Snatch with ladder

2012-05-22T12:00:00Z

Strength:

12 minutes to establish a 1RM Hang Snatch (squat is preferred).

-then-

WOD:

Every Minute on the minute snatch 50% of above weight

Minute 1 is 1 snatch

Minute 2 is 2 snatches

Minute 3 is 3 snatches...

For every round less than 20 do a prowler lap on the rough stuff 90/50

NEWS:

Olympic Lifting with Max Aita is cancelled tonight. 8:30am on Saturdays (starting June 2nd) with Max will continue.

CrossFit for Hope June 9th. Do it.

Disposable Hero's WOD June 16th. Be there.

Schedule Change: this weekend due to the SMR seminar there will be one Ridge Mountain Bike Ride at 8:30am on Saturday at the Pleasanton Ridge and a Ridge Run on Sunday at 8:30am. There will be no classes at the gym this weekend.

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Monday All Levels

2012-05-21T12:34:16Z

ALL LEVELS
Skill set: x2
10 rope pulls
10 knees to elbow
10 push-ups

WOD:
3 Rounds
20 sit-ups
20 Lunge steps
20 Air Squats
20 Tuck-ups

Pull-Ups with weight

2012-05-21T02:00:08Z

CFP's Men's Snatch Ladder Team at NorCal Regionals. They combined for 725 pounds.

WOD:

Weighted pull-ups 2-2-2-2-2-2-2 reps

Then

Supine Dumbbell Press 5x5

Post Loads

Cleans & Wall Balls

2012-05-20T13:08:00Z

WOD:

Five rounds for time of:
135 pound Power clean, 10 reps
15 Wall ball shots, 20 pound ball