We will be at the box at 9 am like normal. I would recommend wearing old beat up shoes and clothes you don’t mind getting dirty in. This workout will depend on how many people show up. The more the better.
Memorial Day WOD
We will be at Emerson Elementary School at 9:30 Am Monday the 28th. This is the only class on Monday.
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.
This a great WOD and a right of passage in CrossFit. Memorial Day is a day to honor those who have given the ultimate sacrifice for us to live life as we do. What better way than to do a workout dedicated to a man who earned the name hero. Any one is welcome to join us, friends family members of other gyms etc. and everything can be scaled down for new and beginner crossfitters.
If you want more info on Murphy and the full story I fully recommend the book “The Lone Survivor” written by Marcus Lattrell, the only survivor of the mission Murphy was killed on.
A quick bit on nutrition since this will be the last post until Tuesday.
Three rounds for time of:
Run 800 meters
50 Back Extensions
50 Sit-ups
In honor of Navy Lieutenant Michael McGreevy, 30, of Portville, NY, who was killed in Afghanistan June 28 2005.
With heavy hearts we offer our prayers and condolences to his wife, Laura, and 14-month-old daughter, Molly.
The price of freedom, and its worth, is found in Michael�s passing. The debt owed to Michael and his family can never be repaid but only honored by remembering Michael and remaining free.
Patrick Daniel Tillman (5.6.76 – 4.22.04) was a professional football player who left the National Football League and enlisted in the United States Army in May 2002. He joined the Army Rangers and served multiple tours in combat before he was killed in the mountains of Afghanistan. He was a recipient of the Silver Star, the third highest honor in the military, and a Purple Heart. Pat is survived by his wife Marie. He is also remembered through the foundation named in his honor; the mission being to inspire people to make positive changes in themselves and in the world around them.
So I totally dropped the ball on this one and forgot about this until last night! So It’s a little short notice but we will be hosting this on the 9th of June at noon! There will be a WOD followed by burgers and cold beverages. I want to raise money for a good cause so bring friends and family to watch or even participate in the WOD if they have the urge.
What’s CrossFit for Hope?
CrossFit is combating childhood cancer and other deadly diseases through its inaugural CrossFit for Hope fundraiser, benefiting St. Jude Children’s Research Hospital.
Contributions can be performance-based pledges or donations for participants and affiliates. We’ll keep track of the athlete performances and donations for each individual and every participating Affiliate.
The WOD “Hope”
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24″ box
75 pound Thruster
Chest to bar Pull-ups
“Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.
Weekend Schedule
We will be having classes all weekend except Sunday. I’m going to Regionals that day and anyone is welcome to join me.
We will be doing WODs out of the box. Details to come…… No Kids class this weekend. Unless people want to bring them with to out of the box locations and attempt a WOD with them. Let me know.
“The dream begins with a teacher who believes in you, who tugs and pushes and leads you to the next plateau, sometimes poking you with a sharp stick called ‘truth.’”
- Dan Rather
3 min max overhead squat
1 min rest
3 max l-pull ups
1 min rest
3 min max box jumps 30 in
1 min rest
3 min max weighted dips 25#
1 min rest
3 min max hang power snatch
Total Reps
Cleaning up after yourself…….
Summer is here! Which is awesome for all of us but not so awesome for keeping the place clean. Warmer weather means more sweat which is great for you guys but with more sweat comes more germs and nasty things follow that. So all I ask is that you grab the mop after your done and clean up the greasy spots left after your WOD. I leave as much of a mess as anyone so don’t feel bad if you are one of the people who leaves a nice work of art such as a sweat angle behind. Just make sure you mop it up when you finish please.
We are now a Rogue Affiliate! Place your orders here! The link will permanently be on the bottom right side of this screen.
The Point: Technique For Olympic Weightlifting Greg Everett | January 17 2012
I spend a lot of time on this website and elsewhere discussing weightlifting technique, often in intolerably boring detail. Why technical proficiency is necessary and important is been mentioned with regard to things like CrossFit™ and athletic training, but it occurred to me last night that I can’t think of a time when I’ve said explicitly why it’s important for… weightlifters…….
Snatch and Double Under Ladder. One snatch on the minute and 20 double unders every minute. Every minute the snatch goes up 10 pounds. Continue until you can not make the lift or the double unders.
Address:
1822 Bickford Ave. Ste. H
Snohomish Wa. 98290
We are located south of Home Depot on the west side of Bickford Ave. in the Snohomish Business Park. Look for the building with Vista Clara Coffee on the side.
World-Class Fitness in 100 Words:
Eat meat and vegetables, nuts and seeds, some fruit, little starch and no sugar. Keep intake to levels that will support exercise but not body fat. Practice and train major lifts: Deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics: pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstand, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast. Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. Routine is the enemy. Keep workouts short and intense. Regularly learn and play new sports.
~Greg Glassman
1 Free Workout
Everyone gets one free workout. Check the schedule for times or call to set up a private session.
