2-2-2-2-2

then:

4 Rounds for Time:

200m Run

15 Pushups with feet on a plate

20 Wallballs (20/14 lbs)

Cash Out: 30 Burpees

Optional:  Max Plank Hold

Post times to Beyond The Whiteboard.

HOLIDAY HOURS TODAY & WEDNESDAY: 8am, 9am and Open Gym 10am-12pm. 

CrossFit – James Hobart 305lb Split Jerk:

Happy belated birthday to Dipisha and Matt G!  Hope you both enjoyed your weekend!

The CrossFit Games 2013 Regionals started this weekend kicking off in Europe, Southern California, the North East and the South East!  Find out who is going to Carson after the first round of events!  Did your favourite athlete make the cut?  Click here for the leaderboard.

“If you are afraid of failure you don’t deserve to be successful!” – Charles Barkley 

Enjoy your Sunday Funday, y’all!  Have a happy and safe long weekend!

For Time:

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

*Partition the pullups, pushups, and squats as needed.  Start and finish with a mile run.  If you’ve got a twenty pound vest or body armor, wear it.

Post times to Beyond The Whiteboard.

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.

‘USS Michael Murphy’, by CrossFit Southbay.  Read this article and learn more about this incredible individual who sacrificed his life to save others.  Remember that this is a Hero WOD, so please keep the moaning to a minimum.  Do your best in honor of Murph.

“The memory of a warrior shall forever live on the lips of those who speak their name.”

2-2-2-2-2

then:

For Time:

21-15-9

Kettlebell Swings (53/35 lbs)

Goblet Squats (53/35 lbs)

1000m Run

9-15-21

Kettlebell Swings (53/35 lbs)

Goblet Squats (53/35 lbs)

Post loads and times to Beyond The Whiteboard.

Goblet squats can be done with dumbbells or kettlebells.

‘Why So Many SoCal Individuals Have Gone Team’, by Julia Papworth on The CrossFit Games website.

“It is such a great atmosphere (working out with the team).  There is always someone there to push you and pick you up when you cannot go any harder.” – Katie Crowe, Precision CrossFit

Come in and roll out, mobilize or work on skills that need attention!

Open Gym Hours: 6-7am, 10am-1pm and 6-7pm.

5-5-5-5-5

then:

For Time:

35 Power Cleans (135/95 lbs)

35 Push Press (135/95 lbs)

*you may break up the work into any rep scheme

Post loads and times to Beyond The Whiteboard.

Power Clean Introduction & Coaching Cues – CrossFit Ireland:

Happy Birthday to Michelle Wight today!  Hope you have a great day!

‘Understanding the Pain: It’s All in the Brain’, by Joshua Zavertnik in The Tabata Times.  Lots of athletes at the moment with niggling shoulders, hips and quads – this is a great read for you guys!

“The bottom line: pain can lead to poor performance both physically and mentally.  Pain has the ability to impact our ability to concentrate, sleep, alter mood, and decrease our appetite.  All of which will further impact performance.  Do you see the dangerous little cycle we can get into when we don’t address pain?  A persistent, nagging, unaddressed issue often times won’t fix itself and has the ability to quickly snowball into a much larger problem.”

10 Burpees

10 Pullups

OR:

10 Burpees

5 Muscleups

Post rounds and reps to Beyond The Whiteboard.

What does everyone think of the Regional workouts?  Click here for the weekend of events!

“It’s a lifestyle – train like there’s no finish line.”

20-30 Minutes to find 1RM

then:

Tabata – 8 rounds of 20 seconds of work/10 seconds of rest for each exercise

Jumping Squats

Pushups

Lunges

Situps

*score is your total amount of reps

Post loads and reps to Beyond The Whiteboard.

‘Coaching The Low Catch’, by Bob Takano in The CrossFit Journal.  This link is a re-post in case you missed it from Saturday.  Great article if you want to improve this lift!

“The reason I exercise is for the quality of life I enjoy.” – Kenneth H. Cooper

Happy Mother’s Day to all the mums at CF7M especially our newest ones: Jo C, Kat & Caron!

“A mother is a person who seeing there are only four pieces of pie for five people, promptly announces she never did care for pie.” – Tenneva Jordan

3-3-3-3-3

then:

For Time:

30 Power Snatch (95/65 lbs)

30 Alternating Leg Lunges with bar in front rack position (95/65 lbs)

20 Power Snatch

20 Alternating Leg Lunges

10 Power Snatch

10 Alternating Leg Lunges

*lunges are total reps: 15-10-5 per side

Optional:  50 Toes-to-Bar

Post loads and times to Beyond The Whiteboard.

Olympic Weightlifting – Power Snatch Technique slow motion – Notice how the athlete sweeps the bar back during the first pull off the ground:

Happy Birthday to Brian Esau today!  Have an awesome day!

‘Coaching The Low Catch’, by Bob Takano in The CrossFit Journal.  Pull it higher or pull yourself under?  Bob Takano explains how to get under heavy bars fast.

There are two components involved in getting a bar overhead or up to the shoulders from the ground.  The most commonly conceptualized component is to lift the weight up to the required height.  The second is to lower the body under the bar.  In the sport of weightlifting, both components are combined simultaneously by proficient practitioners.  Many aspiring trainees, however, understand only the first and can’t seem to quite conceptualize the second—or combine the two.  For these lifters the default is always to lift the bar higher.