Monday 090114

Join us today for our Labor Day 9am class.  We will be doing the WOD “MURPH”.  This will be the only class today.

Typically “Murph” is done on Memorial Day, but I decided to do this special WOD on Labor Day.  Please do not be intimidated by the amount of work involved with “Murph” We can scale, partition, and time cap the WOD.  We will go over all the details for this at 9am before we start.  For those of you doing Super Spartan, this WOD is a confidence builder!  DON’T BE LATE!

Reminder – SEPT membership is due. Remember to sign up for CF Dashboard and enter your cc for auto-pay.

Murphy-Courage

Warmup

100 DU / SIngle Jump Rope

WOD

“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.

Post times to journal and board.

 

Friday 082914

You may have recieved an email from cf dashboard. if you did and it may not be working properly.  I will continue to repair this over the next few days.  Friday Night Lights is tonight from 6pm to 8pm.  Warm up on your own with a 500m row or a barbell warmup.  We will do heats so sign in and get ready to give it your all. Beers after WOD!

Regular schedule class WOD will be:

“Diane”

21-15-9

Deadlift 102KG

HSPU

IMG_0668

Craig making 70kg Thruster look easy!

Warmup 

Barbell Warmup

Friday Night Lights WOD

10 min AMRAP

1 Clean (Power, Hang, or Squat) 70kg/30kg

2 Front Squats 70kg/30kg

1 Jerk (Split of Push) 70kg/30kg

Thursday 082814

Everyone will be getting an email from CF Dashboard. This will be our monthly auto payment system from now on.  You will have 3 membership options to choose from. Please pay your September membership via the site.  If you have any questions feel free to email or call me, Thanks.

We have labor day weekend coming up with lot’s of CFM classes.  Here is the list of special events:

Friday – “Friday Night Lights” from 6pm to 8pm. Bring the family so they can watch you crush a WOD.

Saturday – Saturday 9am Team WOD.  

Sunday – 9am Super Spartan training run at SMR dog park entrance.

(Labor Day) Monday – 9am “Murph” this hero WOD is unforgettable. Don’t miss it!

Warmup

2 rounds not for time:

10 Box jumps

10 pull ups

10 ring dips

WOD

Weighted Pull – ups

1-1-1-1-1

Back Squat

3-3-3-3-3-3

Thruster

2-2-2-2-2-2

post weight to journals.

 

 

 

 

 

 

Wednesday 082714

Don’t forget about Friday Night Lights from 6pm to 8pm.  Be prepared to increase you work capacity across broad time and modal domains! Huh? What? By now you figured out that the common variable is……POWER!  P = Force x Distance / Time.

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CrossFit Malibu – Tracy and Matt’s Temple of Fitness and Meditation.

Warmup

 400m Run

 Tabata Squats

WOD (compare to 040914)

 Complete 125 KB swings

with 5 Burpees (EMOM) every min on the min.

Call time when you have completed 125 kb swings.

 Post new times and PR’s to journal.

 

 

 

Tuesday 082614

This week will mark CrossFit Maplewood’s 6 months annivsary here at 6 West Parker.  Some of you OG’s remember the garage days and know how the new space is a lot different.  Some of the photo’s from the garage look pretty hard core and down right dingy.  No matter what it looked like we all seemed to make it an amazing place for us and our kids.  Some days it’s hard to get a new PR or perhaps beat a time on one of our favorite WOD’s.  Just remember where you started!

 

photo-29

Graysen and Gracie crushing the 100m Row in the garage.

 

Warm up

100 DU ‘s

Push Press

2-2-2-2-2

WOD  (042114)

3 rounds for time:

20 wallball shots 20#/14#

15 T2B 

10 DB snatch (alternating arms) 40# / 30#

 post times to journals and board.

Monday 082514

Amazing week of weather.  Sunday Spartan Race training run had perfect weather as did the Saturday Team WOD.

Hope everyone had a great weekend and be prepared for the week ahead……

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Dion benching lot’s of kg’s.

Warmup

Tabata

Sit-ups

HSPU

WOD

Power Clean

1-1-1-1-1

EMOM (every min on the min.) for 14 minutes.

3 Clean & Jerks 

20kg, 30kg, 40kg, 50kg, 60kg, 70kg… add  weight if needed

post weight and completed rounds to journals and board.

 

Friday 082214

Many of you were able to repeat the “Baseline” WOD yesterday and PR.  The last time some of you did “Baseline” was when you first started at CrossFit Maplewood. Remember how hard the squats or push-ups seemed the first time?  How many bands did you shed and still beat your time?

Remember to give yourself rest days on WOD’s that you want to repeat and crush.  Active recovery and rest days should be part of your weekly plan. You should also know the difference and why they are both important.  Craig sent me an article that helps explain why.   Click picture below for article.

Active-Recovery-582x319

Remember to join us on Saturday for the 9am Team WOD/Welcome to CrossFit class.  We will set up in the parking lot for the second part of the Team WOD.  Prepare to move large loads long distances quickly!

Warmup

Tabata DU

WOD

3 rounds for time of:

400m Run
30kg Overhead squats, 10 reps
50 Double-unders

post times to journal and board