“Life should not be a journey to the grave with the intention of arriving safely in a pretty and well preserved body, but rather to skid inbroadside,thoroughly used up, totally worn out, and loudly proclaiming WOW! WHAT A RIDE.”
Muscle-Up Progression
30 Muscle-Ups for Time
Who's this rowdy bunch?
Keith works the transition.
Here, Hunter works with Shannon Miller. Or wait, is that Sandi? Notice Kenny in the background, one of the new members of the very exclusive muscle-up club.
Results
Burgener Warm-Up
10 Rounds for time of:
3 Snatch (135/95)
15 Wall Ball (20/14)
50 Med Ball Sit Ups with Partner
Jason showing good form in his first high rep snatch workout
Mike T also getting good extension and showing great explosive power
Results
3 x 5 Push Press
21-15-9
DB Thrusters (30/20)
Pull-Ups
Run 2 times around building
100 unbroken abmat sit-ups
The AM crew
Snowmass Patrol getting "Dumb" with Fran
Results
Hip Extensions or Supermans
AMRAP 15
3 Burpees
6 Ring Dips
9 Box Jumps (24″/20″)
100 Unbroken Abmat Sit-Ups
KenZ showing great extension off the box. Box jumps are great for developing explosive hip extension.
Results
Overhead Squat work
Overhead squat
1-10-1-20-1-30
Working the form
Kort on her way to a PR
Blake setting a heavy PR
Casey in her first OHS workout was getting very good depth with pretty good weight
Results
OHS Practice
1-10-1-20-1-30
Overhead Squat (OHS)
Post WOD
As we’ve told you, Crossfit is about developing overall work capacity. Simply put, the more work you can do in less time, the more fit you are….Period. The beauty of Crossfit is that it is an evidence based program. We measure , score or time our workouts so the evidence of our fitness gain are indisputable.
With this in mind, we are introducing our summer challenge here at RFCF. It is a challenge intended to show conclusive evidence of how much our fitness level has increased over a 3 month period.
On June 1st, the day after Memorial Day, the workout of the day will be a workout called ” Murph “. This is one of the benchmark Crossfit Hero workouts, and one that is very appropriate for Memorial Day. Read about the heroic actions of Navy SEAL, and Medal of Honor receipient, LT Michael Murphy here. Click on ” summary of action” .
The pullups, pushups, and squats can be partitioned any way you choose between the two 1 mile runs. We will talk about strategy on workout day.
Then, in 3 months, date to be determined but somewhere around Labor Day, we will do ” Murph ” again, and see how much our fitness level has improved. There will be prizes given away for most improved for both guys and girls. However the biggest prize will be when you realize you crushed the time you put up in June!
Yes, this is a mother of a workout, and yes, as with everything we do, it can be scaled and modified to accommodate all levels of fitness and ability. This is a challenge against yourself, not against anyone else.
We would like to see everyone participate in this challenge. For those who can not make it on Tuesday, we will offer a “Murph makeup” on Saturday the 5th in conjunction with our regular Saturday 9 am workout. Again, we would love to have everyone take part in this challenge. The results will be very rewarding.
Murph
This was our first Saturday outside workout of the season.
From now on all Saturday workouts will be held at 9 AM at the Willits soccer field unless otherwise posted.
We had a great turnout for this workoutwhich was done in teams of 2. It looked like this:
Teammate 1 would run the length of the soccer field and back while teamate 2 completed as many squat jumps as possible. They would them switch and teammate 2 would run the length of the field while teammate 1 would complete as many squat jumps as possible.
This cycle was repeated through 4 more movements: situps, plank hold, pushups, and crab walk.
This sequence was repeated 2 times with the teammmate running during cycle 2 had to carry a bumper plate (#25/#10) overhead for the length of the field and back.
Thanks to Thad and KenZ for creating a great and somewhat brutal WOD. Post your thoughts to comments if you’d like to tell them how much you loved this workout.
The girls are off and running
Erin not quite feeling herself for this workout but pushed through anyway
Everyone agreed this was the hardest part of this workout
So what do you think of Crossfit Craig?
Pick your PR
Run 1 mile for time
And they're off......
There were a number of great PR’s today. A couple of the more impressive were Sandi’s 1 mile, with the support of her daughter Deanna, completing it in under 15 minutes, and Mary’s 195# pound deadlift. If I would have told either of these two what they were going to accomplish before they left the gym, I’m certain they would have looked at me like I was crazy. Well done girls!
Most people don’t realize what they are truly capable of accomplishing. Our minds often hold us back from what our bodies can do when necessary or properly motivated.
“You’ve got to drive the body to the last inch of energy then go on! You gain nothing by just going up to where your body says you’re tired. The body will build and grow only to fit the demands the mind makes upon the lazy body. If all you do is exercise until the body is tired, the body will get lazy and stop a bit shorter every time. You must go to the point of exhaustion, then go on. That way the body figures out, “We’ve got to build up more strength if that crazy mind is going to drive this hard!” If you always quit when you are merely tired, you will never gain. Once you let the body tell the mind when to quit, you are whipped for sure. You can not gain by listening to the body. We can become much stronger if we drive the body. We use about on-tenth of the available strength of our bodies and less than that of our minds.”-General George Patton
Sandi and D
Mary with some good coaching and encouragement fron KenZ
Results
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