WORKOUT OF THE DAY
Skills Practice: Turkish Get-ups
then,
5 Rounds for time
1 Rope Climb
15 Burpees
20 Steps Lunge Walk
Franz Snideman, owner of Revolution Fitness in La Jolla specializes in kettlebells. He’s highly renowned in the Russian Kettlebell community and travels worldwide putting on clinics and certifications. A few years ago we were fortunate enough to attend a couple of clinics where he was an instructor. In this video Franz gives some good tips on excuting a Turkish Get-up.
THANKS FOR JOINING US!
We had a great turnout for Memorial Day Murph! We had a total of 25 athletes taking part in the WOD, as well as family and friends there to cheer and support their efforts. 11 athletes did the WOD as prescribed, and 6 of them wore vests. It was a full house, and it was awesome! Thanks so much to EVERYONE who showed up! And thanks for bringing in food and beverages to share. We also appreciate the extra weight vests that Alan brought over from Combat Fitness. We had a super great time having everyone over and look forward to the next event!
WORKOUT OF THE DAY
Hang Power Snatch 3-3-3-3-3
then,
2 minutes, 90 seconds, 1 minute, 30 seconds of
Double-unders
Sit-ups
The Memorial Day Murph Athletes, minus Alan and Jerry who were on a mission to get more weight vests.
Letter from the Father of LT Michael P. Murphy:
The Murphy Family is proud to lend it’s support to the 2011 CrossFit Memorial Day “Murph” Fundraiser in honor of our son who was killed with 18 other heroes during Operation Red Wings in June 2005. We would like to thank all the participants for not only recognizing our son and his dedication to the rigorous SEAL workouts, but for raising funds for three very worthy causes, The LT Michael Murphy Scholarship Foundation, The Lone Survivvor Foundation, and the Wounded Warrior Foundation. The “Murph” crossfit regimen was one of Michael’s favorites which he called “Body Armor” prior to it being renamed by the crossfit community in Michael’s honor. We wish you all luck and thank you from the bottom of our hearts. God Bless all our warriors in harms way this Memorial Day 2011.
Daniel J. Murphy
Father of Navy SEAL LT Michael P. Murphy
MEMORIAL DAY MURPH
A heartfelt thank you from CrossFit Fresno to all who have served and continue to serve to keep our country safe and our freedom enduring. Thank you also to the families who have sacrificed so much. Today we play a small part in honoring all of you.
WORKOUT OF THE DAY
“Murph”
1 Mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 Mile Run
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.
MEMORIAL DAY MURPH UPDATE
All CrossFit Fresno Family and Friends are welcome to join us on Monday 900AM for the Memorial Day Murph Fundraiser. Don’t forget this is about honoring our soldiers and raising money for three very good causes. If you decide to join us please sign-up at the Memorial Day Murph website. Cost is a $25 donation which gets you a t-shirt. Also, please sign-up on Zenplanner so we know you’re coming.
We’re expecting close to 20 participants so we will be staggering the starts by 10 minutes into three or four waves. The staggered start will help alleviate some bottle-necking at the pull-up station. However, there will still be a lot of people doing pull-ups at the same time so be courteous and share bars and bands. We can accommodate at least 18 people on the pull-up station at one time if we all share.
Check out our Facebook Photo Albums. We’ve added more than 200 photos to the May Albums!
MORE THAN A THREE-DAY WEEKEND
Even if it’s just for a moment, take the time to reflect on what this Monday is really about. Please support our brave men and women who give so selflessly. And never forget those who made the ultimate sacrifice for our freedom.
Thank you in advance to those of you who will be participating in the Memorial Day Murph Fundraiser. Please make sure you have registered on the fundraiser page to make your $25 donation. Even if you can’t join us we truly hope you will go to the page regardless to make a donation to show your support of all of our soldiers, past and present.
MEMORIAL DAY MURPH FUNDRAISER SITE
One of the charities that will benefit from this fundraiser is the Wounded Warrior Project.
WORKOUT OF THE DAY
Partner WOD 1
5 min AMRAP
Sumo Deadlift High Pull, 75/55lbs
then, immediately start
5 min AMRAP
Situps
Rest 5 minutes then do
Partner WOD 2
5 min AMRAP
Kettlebell Swing, 1.5/1 Pood
then, immediately start
5 min AMRAP
Row for calories
This is a partner WOD. Only one person will be working at a time during each AMRAP. Partners may rotate the work as they deem appropriate. The team’s score will be the total reps plus total calories.
WORKOUT OF THE DAY
Skill Work: Focus of good form and technique. Break up the reps how you like.
12 Wall Climbs (Start with your toes and chest on the deck, walk your feet up the wall until your chest touches the wall, and then descend back to the original position)
12 Forward Rolls (See video below)
90 sec total time L-sits (For each attempt go for max time, with all attempts adding up to equal total time)
then,
4 rounds for time of
9 Power Clean and Jerk, 95/65lbs
400m Run
Check out Carl Paoli in this video as he explains how to work the forward roll. Watch it, dig it, and on Friday do it! By the way, if you haven’t made your way over to the Gymnastics WOD Facebook Page, do so immediately and “like” it to get your daily dose of how to move your body through space. Also check his regular website Gymnastics WOD. You will thank us, and of course Carl, when you’re busting out handstands and pistols like they’re nothing! Well maybe not quite nothing.
Carl and Tonya during a visit to our box.
MEMORIAL DAY MURPH FUNDRAISER
This Memorial Day, May 30th, CrossFit Fresno along with many other affiliates around the country will be taking part in the Memorial Day Murph Fundraiser. Josh Appel relays the information best in a letter posted on the fundraiser website:
In cooperation with CrossFit Works in Tucson, Arizona and Albany CrossFit in Albany, New York, and with support from the Murphy family and Marcus Luttrell, we are hosting a nationwide fundraiser called Memorial Day Murph.
As the name implies, it will be ‘CrossFit Murph’ done on Memorial Day to honor Medal of Honor recipient Michael Murphy and all of our fallen heros. My connection to this fundraiser is personal. I was a pararescueman on the rescue and recovery missions of the men of Operation REDWINGS, including Marcus Luttrell (the lone surviving member of the Operation) and Lt. Michael Murphy.
This fundraiser will raise funds for three charities; Wounded Warrior Project, Lone Survivor Foundation and the Lt. Michael P. Murphy Memorial Scholarship Foundation. All of these organizations support military members and their families.
We have Letters of Support from the Murphy family and Marcus Luttrell, along with the use of their Facebook pages for promoting Memorial Day Murph. They have also pledged signed books and other memorabilia for prizes.
We have a Facebook page/Memorial Day Murph, and a website, MemorialDayMurph.com. We also have affiliates from California to New York and all around the world already committed to Memorial Day Murph.
The Memorial Day Murph Fundraiser epitomizes the CrossFit culture by paying homage to fallen military members, raising funds to help those who have sacrificed for our country and promoting health and fitness for everyone.
Please help us make Memorial Day an actual day to remember.
Thank you
WORKOUT OF THE DAY
Deadlift 3-3-3-3-3
then,
10 min AMRAP
15 Push-ups
10m Broad Jumps
5 Knees-to-elbows
CrossFit’s Original Firebreather
Greg Amundson talks about 10 years of CrossFit and how it has affected his life.
Us with Greg last October at one of his "Goal Setting and Positive Self Talk" seminars..
“The distance is nothing; it is only the first step that is difficult.” –Madame Marie du Deffand
WORKOUT OF THE DAY
7 rounds for time
10 Overhead Squats, 85/55lbs
10 Box Jumps, 24/20″
10 Pull-ups
APOLOGIES FOR THE DELAYED POST
WORKOUT OF THE DAY
Shoulder Press 3-3-3-3-3
then,
10 min AMRAP
9 Back Squats, weight used on your last set of Shoulder Press
6 Burpees
3 Rope Climbs
REMINDER: No Classes on Monday 23, 2011.
WORKOUT OF THE DAY
HOMEWORK
In 20 minutes see how far you can get doing the following
1 Push-up
1 Sit-up
10 Walking Lunge Steps
2 Push-ups
2 Sit-ups
10 Walking Lunge Steps
3 Push-up
3 Sit-up
10 Walking Lunge Steps
… and so on
Continue in this fashion increasing the reps for the push-ups and sit-ups by 1 each round while keeping the lunges at 10 steps per round until the 20 minutes are up.
You may do this wod Sunday or Monday.
CrossFit Women!
WORKOUT OF THE DAY
“Cioppino”
(For this workout use the same bar for all lifts, start with 75/45lbs)
For time
200m Run
20 Snatches
200m Run
20 Overhead Squats
200m Run
(add 20lbs)
20 Sumo Deadlift High Pulls
200m Run
20 Push Presses
200m Run
(add 20lbs)
30 Front Squats
200m Run
20 Cleans
200m Run
10 Thrusters
200m Run
finish with 50 Box Jumps 24/20″
We last did this workout January 22, 2011.
“BREATHE” from Paul Schneider on Vimeo.
SCHEDULE UPDATE
WORKOUT OF THE DAY
In 20 minutes do as many rounds as possible of
3 Muscle-ups
3 Handstand Push-ups
6 Muscle-ups
6 Handstand Push-ups
9 Muscle-ups
9 Handstand Push-ups
12 Muscle-ups
12 Handstand Push-ups
15 Muscle-ups
15 Handstand Push-ups…
Continue adding 3 reps for each additional round.
Regional Competition
Some of the Regionals start next weekend. The NorCal Regional will be on the first weekend of June and will be at the Santa Clara Fair Grounds in San Jose. We highly suggest you go if you can, the level of competition will inspire you. If you do go make sure you cheer on Andrea. She will be competing for team CrossFit Santa Cruz. If you’re curious about what workouts they will be doing, you can find them at http://games.crossfit.com/features/announcing-regional-workouts.
WORKOUT OF THE DAY
Back Squat 5-5-5
then,
12-9-6 of
Bench Press, 65-75% of 1RM
Sumo Deadlift High Pull, 115/80lbs
Lateral Cone Jump, each side, tall cone
Strength
Have you seen this Vaseline commercial?
Here’s more of Dominic LaCasse:
WORKOUT OF THE DAY
For time
1600m Run
3 minute Rest
1200m Run
2 minute Rest
800 m Run
1 minute Rest
400 m Run
We last did this workout March 18, 2011.
WORKOUT OF THE DAY
Bench Press 5-5-5
“Tabata Something Else”
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.
Post total reps from all 32 intervals to comments.
General Physical Preparedness
General Physical Preparedness (GGP) defined by CrossFit is “increased work capacity across broad time and modal domains.” To improve GPP you need to address the 10 general physical skills which are: Cardiovasular/respiratory endurance, Stamina, Strength, Flexibility, Power, Speed, Coordination, Agility, Balance and Accuracy (see What is Fitness?). For athletes GPP is of the utmost importance in that it provides the foundation for performance. It is the pyramid analogy: bigger base – higher peak. For non-athletes the competition is life. The greater your GPP the better you will perform at life.
From CrossFit, more about GPP:
From CrossFit.com April 21, 2009
Here is a link to a video in which Coach Greg Glassman goes over GPP: GPP Video
The video was taken at the CrossFit 101 Seminar at CrossFit Monrovia down south in 2009. Happen to notice the two people front row center? ITS US! Rosanna’s in the light blue jacket and Jon’s wearing a royal blue t-shirt. Good times and good people! By the way, that seminar was a pivotal moment for us. We applied for affiliation just a couple days after. It was one of the best day trips we’ve ever taken!
Rosanna, Coach Glassman, Jon
WORKOUT OF THE DAY
“DT”
5 rounds for time of:
12 Deadlifts, 155/105lbs
9 Hang Power Cleans, 155/105lbs
6 Push Jerks, 155/105lbs
We last did this workout January 4, 2011.
