CrossFit South Rockland

Wednesday, May 31, 2017

Day#38 Test week


Shoulder Warm up
3x 20
Band external rotation

2 minutes jump rope
Planche push ups
Handstand force the extension for 30 seconds
OH Duck walk 10m
Crab walk 10m
Ultra wide supine grip pull ups
TTR

Skill
HSPU

WOD
Diane
21-15-9
Deadlifts w/155 m/225
HSPU

*7 minute time cap


Tuesday, May 30, 2017

Day#37 Test week


Dynamic Warm up #1
1 mile run/ 2K row

Lunge complex
Inchworm
Dynamic walk

Skill
Pacing

WOD
(M) Test #1
600m max effort run

(M) Test #2
3 minute Max distance row

GoFIt
Dynamic Warm up #1
1 mile run/ 2K row

Lunge complex
Inchworm
Dynamic walk

Skill
Pacing

WOD
18x
30:30
-Shuttle run
-Row for calories


Monday, May 29, 2017

Day #36 Memorial day






Lieutenant Michael Patrick Murphy lost his life in June 2005 during a mission to kill or capture a Taliban leader hiding in the hills of Afghanistan's Kunar Province. Trapped in a firefight behind enemy lines, the Navy SEAL was gunned down after he abandoned cover in an effort to call for backup. His body was recovered on Independence Day and he was posthumously honored with 14 service medals, including the Medal of Honor, Silver Star, and Purple Heart. The last Arleigh Burke-class Navy Destroyer and a post office in Patchogue, New York, were named for him. The SEALS continued to teach cadets the workout he invented.

Lieutenant Murphy called his grueling workout "Body of Armor" – he did it while wearing a 25-pound flak jacket – but after his death, the folks at CrossFit renamed it the "Murph" and added it to their collection of "Hero Workouts, named for fallen soldiers. The regimen demands and develops cardio endurance and requires nothing more than the discipline to follow in the Lieutenant's bootsteps.

The "Murph" is a mile run followed by 100 pull-ups, 200 push-ups, 300 air squats, and another mile on the track. Practitioners are able to partition the calisthenics to fit their ability, but they are also encouraged to always hit the rep count. The point is to foster discipline as well as strength. Our recommendation: Front-load the air squats and always do pull-ups after push-ups to stretch out your forearms. The second run feels like a relief after all that pushing and pulling.

When you get tired – and you will get tired – remember Murphy, who exhaustively prepared for any fight he saw coming.


Warm up
800m

Lunge complex
Inchworm
Dynamic walk

Skill
Strategy

WOD
Murph
Run 1 mile
100 pull ups
200 push ups
300 squats
Run 1 mile
(If you have a weight vest or body armor wear it)

The meaning of Memorial Day



Saturday, May 27, 2017

Day#34 Hero Saturday

U.S. Army Chief Warrant Officer Matt Ruffner, of Tafford, Pennsylvania, died April 9, 2013, in Pachir Wa Agam district, Afghanistan, from injuries sustained when his AH-64 Apache helicopter crashed. The 34-year-old was assigned to 1st Attack Reconnaissance Battalion, 104th Aviation Regiment, 28th Combat Aviation Brigade, 28th Infantry Division, Pennsylvania National Guard, Fort Indiantown Gap, Pennsylvania. Ruffner is survived by his parents, Chuck and Diane; brother, Jeff; and girlfriend, Jackie Bignardi.


Warm up
Barbell
#1- Deadlift/ Hang power clean/ Front squat/ Press/ Thruster

Skill
Hang power clean

WOD
Matt 16
For Time:
16 Deadlifts, 275#
16 Hang Power Cleans, 185#
16 Push Presses, 135#
Run 800m
16 Deadlifts, 275#
16 Hang Power Cleans, 185#
16 Push Presses, 135#
Run 800m
16 Deadlifts, 275#
16 Hang Power Cleans, 185#

16 Push Presses, 135#

Friday, May 26, 2017

Day#33 (Speed/ Skill)


Gymnastics Warm up #8
400m run
-3x L or tuck site 20 second holds
-Peg board complex (Pull, reach for #1, climb down/ Pull, reach for #1 then #2, climb down/ Pull, reach for #1 then #2, then #3, climb down)
-Handwalk to wall or 10m handwalk
-3x pull over to support to bar muscle up
-Bucket work
-Wall squats

Skill
Hollow body position

WOD
2 minute AMRAP
Bar muscle ups
Rest 2 minutes
2 minute AMRAP
CTB pull ups
Rest 2 minutes
2 minute AMRAP
Strict hollow body pull ups


Thursday, May 25, 2017

Day#32 (Speed/ Mental Toughness)


Partner Warm up #3
Ping pong
3x FAST!
Double unders 15 reps
Jump lunges 5 reps
TTR 5 reps
GHD back ext 7 reps
Horizontal ring rows 7 reps
Ring dips to true support 7 reps

Skill
Stone G2S/ stone squat

Partner WOD
22 minute ping pong
20 wall ball shots (must be consecutive)
2x suicide (ping pong each segment)
20 KBS (must be consecutive)
12 burpees over partner

GoFIt
Warm Up
3 minutes practice double of triple unders

MB chest pass
MB hip toss
MB rotations
MB sit ups
Partner wall ball shots

Skill
KB deadlifts

WOD
4x
30:30
-Wall ball shots
-Stairs
-Burpees
-KB deadlifts
-Jump rope