Monday


Have you been to Coach Sarah's mobility class on Thursdays @ 6:00pm?
Who is all coming to Coach Sarah’s mobility class this and every Thursday @ 6:00pm?

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[wod date=”2015-6-01″]

 

BOX NEWS
St. Louis Affiliate Championship Try-outs will be held on Sunday May 7th! Time: TBA
Check out Whats for Dinner!
We’re hosting a CrossFit Striking Course! Coming September 26th & 27th!

 

Congrats to THE MAN Mathew Kirkland on reaching his goal getting the 85lb keg overhead!!! Nicely done dude!
Congrats to THE MAN Mathew Kirkland on reaching his goal getting the 85lb keg overhead!!! Nicely done dude!

Saturday


Complete as many reps as possible in 8 minutes of:

115/80 lb. shoulder presses

Each time you break, perform 50 double-unders

 

Rest 4 minutes

 

Then, complete as many reps as possible in 8 minutes of:

135/95-lb. hang power cleans

Each time you break, perform 30 walking lunges

 

Score = total presses plus total hang power cleans.

Thursday


That's been one of my mantras - focus and simplicity. Simple can be harder than complex: You have to work hard to get your thinking clean to make it simple. But it's worth it in the end because once you get there, you can move mountains.
That’s been one of my mantras – focus and simplicity. Simple can be harder than complex: You have to work hard to get your thinking clean to make it simple. But it’s worth it in the end because once you get there, you can move mountains.

 

[wod date=”2015-5-28″]

 

BOX NEWS
Check out Whats for Dinner!
We’re hosting a CrossFit Striking Course! Coming September 26th & 27th!

 

"Murph" group photo Number 3!
“Murph” group photo Number 3!

Murph


Unknown

“Murph”

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.

Preparing for Murph


Memorial Day is Monday and that means one thing…Murph!

If you’ve never done Murph, understand this, it is an honor.

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

Murph has a lot of reps. I won’t do the math and suggest that you don’t until its done. But respect it.
Today you should be having a look at the condition of your hands. If your callouses are raised and thick then by all means you will tear them on the pull ups. There is no glory in tearing your hands. It is not a measure of bad-assery.
Today you must take care of your hands so that they are usable on Tuesday. 

ouchhands

The above photo shows thick torn callouses. The photo on the bottom left shows a well groomed set of hands. We want callouses but flat is best. Get to work after your shower.
You can file them down with:
Pumice stone
Cuticle scissors
Dremmel
Callous/Corn Shavers.
I tend to pick at mine absent mindedly with my finger nails.
Dont get too aggressive. You don’t want tender hands while hopping up to the bar.

Lastly, If you are still concerned about tearing you should tape up before you hit the bar.
We have Natural Grips available in the gym for $20.
Get them today and do a few strict pull ups (or negatives) to mold them to your hand. This will break them in for Monday.

BTW– As I do not wish to reinvent the wheel, there is an excellent 4 part hand care article HERE

WOD Strategy
Let me say this. You can run a mile without stopping. You can. While completing Murph, YOU WILL. Its a mind set. If you’ve never run a mile before and you’ve been doing CrossFit for the past 4+ months, You CAN run a mile without stopping. Commit and do it.

The key to the rest of Murph is partitioning the reps. There are many ways to do it, the following are the most common.
You might think the biggest challenge is the pull up but in fact it is the push up that will break down the most.

5-10-15

The 5-10-15 scheme is probably the most common pattern people succeed with. This mirrors the rep scheme of the CrossFit benchmark workout Cindy:
20 rounds of
5 pullups
10 pushups (If you are new to Murph, be smart and shake out your arms after five reps, from the very beginning).
15 squats

5-5-5-15

If pushups are a particular challenge for you consider the following scheme
20 rounds of
5 pushups
5 pullups
5 pushups
15 squats

5-5-5-10-5

Similar to the 5-5-5-15
20 rounds of
5 pullups
5 squats
5 pushups
10 squats
5 pushups

The most important thing you can do is enjoy the experience. Be comfortable being uncomfortable. Whether you do full Murph with a vest or a scaled version give it everything you’ve got. Remember, Murph died protecting his Team and his Country, all you have to do is finish a wod.

Saturday


ramstein

 

Courtesy of Crossfit Ramstein – “The Ramstein”

Row 500m

25 Pullups

20 KB Swings (55/35)

15 OHS (65/45)

10 Burpees

Run 400m

10 Burpees

15 OHS (65/45)

20 KB Swings (55/35)

25 Pullups

Row 500M