Remember what this weekend is about.

Saturday WOD will be a fun one as usual.

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.

“Murph”

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

WOD Demo

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.

]]> http://rivertowncrossfit.net/wordpress/?feed=rss2&p=2312 0 http://rivertowncrossfit.net/wordpress/?p=2308 http://rivertowncrossfit.net/wordpress/?p=2308#comments Fri, 25 May 2012 16:12:54 +0000 cameron http://rivertowncrossfit.net/wordpress/?p=2308 “Michael”

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.

CrossFit – “Michael” WOD Demo

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“How Does It Feel to Have Succeeded?”

By Dr. Harvey Barnett

Wednesday’s WOD

Shoulder Press 3,3,3,3,3

Split Jerk 1,1,1,1,1

I missed Tuesday post, sorry guys! In honor of Memorial day this weekend we will be hitting some hero WODs this week. The WOD was…..

Tillman

7 Rounds for time:

7 Deadlifts 315 lbs
1 Full Gasser
15 Pull Ups

*Rest 45 seconds between rounds

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.

The Pat Tillman Foundation

CrossFit For Hope

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.

The WOD “Hope”

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.

SWOD

Snatch Balance 1,1,1,1,1

WOD

Complete three rounds of 1 minute at each station. Rest 1 minute between rounds.

Ball Slams 40 lbs
Kettlebell Swings 2 pood 
Lateral Plyo Skier Hops 20 in” box
DB Push Press 50 lbs
Row for Calories

Total Reps

“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

Killing the Fat Man: Episode 10

By Sevan Matossian

Midline Stabilization......

Friday the 18th WOD

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.

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…….

Great position!

WOD

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.

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Fat Forecast Disaster – Diet Doctor

Killing the Fat Man: Episode 9

By Sevan Matossian

Great new Paleo website I found! Check it out!

30 hang cleans @ 225#

400 Meter Farmers Carry
Every time you stop it is a penalty of 10 burpees
Post time weight and number of burpees

How To Avoid Sucking When You Get Older by Matt Foreman – Catalyst Athletics Blog

Deadlift 5X5

WOD Demo with Andrew Bueno – video [wmv] [mov] [HD mov]

Killing The Fat Man: Episode 8

By Sevan Matossian

Only The Strong Surive: Lift To Live Longer