2 Laps
50 Flutterkicks
40 Double Unders
30 Russian Twists
20 KB Swings
5 rounds
Tuesday, May 31, 2011
Friday, May 27, 2011
WOD Monday May 30th 2011 "Memorial Day"
"Murph"
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
We will be running the wod at 7:30am and 4:30 pm on Monday. There will be no other classes on Memorial Day. This will be the only workout done, no exceptions. Please dress accordingly, the weather forecast is calling for rain all day.
There are 2 ways to run the wod. Everybody will start out with a 1 mile run. You can then either break up the pullups, pushups and squats. Example 10 pullups, 20 pushups, and 30 squats for 10 rounds. This format will count as a RX. Or you can do the reps straight through. In order to be considered for the "Record Board" you must do all the reps straight through. So you can not start the pushups until you finish all 100 pullups. Brian has also provided us with several flack vests to wear if you would like. I have posted below the story on Lt Murphy. I hope to see lots of people there to show our respect for the sacrifice Lt Murphy gave when he died fighting for our freedom.
BATH, Maine – Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside in Afghanistan's Kunar Province in 2005.
In a last-ditch effort to save his team, Murphy pulled out his satellite phone, walked into a clearing to get reception and called for reinforcements as a fusillade of bullets ricocheted around him. One of the bullets hit him, but he finished the call and even signed off, "Thank you."
Then he continued the battle.
Dan Murphy, the sailor's father, said it didn't surprise him that his slain son nicknamed "The Protector" put himself in harm's way. Nor was he surprised that in the heat of combat his son was courteous.
"That was Michael. He was cool under fire. He had the ability to process information, even under the most difficult of circumstances. That's what made him such a good SEAL officer," Murphy said.
A warship bearing the name of the Medal of Honor recipient will be christened Saturday — on what would have been Murphy's 35th birthday — at Bath Iron Works, where the destroyer is being built.
[Related: Afghan vet: The enemy is still dangerous]
Murphy, who was 29 when he died, graduated from Pennsylvania State University and was accepted to multiple law schools, but decided he could do more for his country as one of the Navy's elite SEALS — special forces trained to fight on sea, air and land — the same forces that killed Osama bin Laden this week in Pakistan.
Heightened security will be in effect as Murphy's mother, Maureen, christens the ship by smashing a bottle of champagne against the bow of the 510-foot-long warship as Murphy's father, brother and others watch.
Murphy, of Patchogue, N.Y., earned his nickname after getting suspended in elementary school for fighting with bullies who tried to stuff a special-needs child into a locker and for intervening when some youths were picking on a homeless man, said Dan Murphy, a lawyer, former prosecutor and Army veteran who served in Vietnam.
Maureen Murphy said he thought he was too young to take a desk job as a lawyer. Instead, he went to officer candidate school, the first step on his journey to become a SEAL officer. He was in training during the Sept. 11 attacks, which shaped his views.
His view was that there are "bullies in the world and people who're oppressed in the world. And he said, 'Sometimes they have to be taken care of,'" she said.
[Related: Military wife: Our troops are still fighting]
On June 28, 2005, the day he was killed, Murphy was leading a SEAL team in northeastern Afghanistan looking for the commander of a group of insurgents known as the Mountain Tigers.
The Operation Red Wings reconnaissance team rappelled down from a helicopter at night and climbed through rain to a spot 10,000 feet high overlooking a village to keep a lookout. But the mission was compromised the following morning when three local goat herders happened upon their hiding spot.
High in the Hindu Kush mountains, Murphy and Petty Officers Marcus Luttrell of Huntsville, Texas; Matthew Axelson of Cupertino, Calif.; and Danny Dietz of Littleton, Colo.; held a tense discussion of the rules of engagement and the fate of the three goat herders, who were being held at gunpoint.
If they were Taliban sympathizers, then letting the herders go would allow them to alert the Taliban forces lurking in the area; killing them might ensure the team's safety, but there were issues of possible military charges and a media backlash, according to Luttrell, the lone survivor.
Murphy, who favored letting the goat herders go, guided a discussion of military, political, safety and moral implications. A majority agreed with him.
An hour after the herders were released, more than 100 Taliban armed with AK-47 assault rifles and rocket-propelled grenades opened fire, attacking from higher elevation, and maneuvering to outflank the SEALs, said Gary Williams, author of "Seal of Honor," a biography of Murphy.
Dan Murphy said his son made the right call.
"It was exactly the right decision and what Michael had to do. I'm looking at it from Michael's perspective, that these were clearly civilians. One of them was 14 years old, which was about the age of his brother. Michael knew the rules of engagement and the risks associated with it," the father said.
As the only survivor, Luttrell has pangs of regret for voting to go along with Murphy, his best friend; he now believes the team could've survived if the goat herders were killed.
In his own book, "Lone Survivor," Luttrell wrote that Murphy was shot in the stomach early in the firefight, but ignored the wound and continued to lead the team, which killed dozens of Taliban attackers. The injuries continued to mount as the SEALs were forced to scramble, slide and tumble down the mountain in the face of the onslaught.
Three of the team members had been shot at least once when Murphy decided drastic action was needed to save the team, Luttrell wrote. With the team's radio out of commission, Murphy exposed himself to enemy gunfire by stepping into a clearing with a satellite phone to make a call to Bagram Airfield to relay the dire situation. He dropped the phone after being shot, then picked it up to complete the phone call with four words: "Roger that, thank you."
By the end of the two-hour firefight, Murphy, Dietz and Axelson were dead. The tragedy was compounded when 16 rescuers — eight additional SEALs and eight members of the Army's elite "Night Stalkers" — were killed when their MH-47 Chinook helicopter was shot down by a rocket-propelled grenade.
It was the largest single-day loss in naval special warfare history. All told, 33 SEALS have been killed in action since the Sept. 11 attacks, officials say.
1 mile run
100 pullups
200 pushups
300 squats
1 mile run
We will be running the wod at 7:30am and 4:30 pm on Monday. There will be no other classes on Memorial Day. This will be the only workout done, no exceptions. Please dress accordingly, the weather forecast is calling for rain all day.
There are 2 ways to run the wod. Everybody will start out with a 1 mile run. You can then either break up the pullups, pushups and squats. Example 10 pullups, 20 pushups, and 30 squats for 10 rounds. This format will count as a RX. Or you can do the reps straight through. In order to be considered for the "Record Board" you must do all the reps straight through. So you can not start the pushups until you finish all 100 pullups. Brian has also provided us with several flack vests to wear if you would like. I have posted below the story on Lt Murphy. I hope to see lots of people there to show our respect for the sacrifice Lt Murphy gave when he died fighting for our freedom.
BATH, Maine – Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside in Afghanistan's Kunar Province in 2005.
In a last-ditch effort to save his team, Murphy pulled out his satellite phone, walked into a clearing to get reception and called for reinforcements as a fusillade of bullets ricocheted around him. One of the bullets hit him, but he finished the call and even signed off, "Thank you."
Then he continued the battle.
Dan Murphy, the sailor's father, said it didn't surprise him that his slain son nicknamed "The Protector" put himself in harm's way. Nor was he surprised that in the heat of combat his son was courteous.
"That was Michael. He was cool under fire. He had the ability to process information, even under the most difficult of circumstances. That's what made him such a good SEAL officer," Murphy said.
A warship bearing the name of the Medal of Honor recipient will be christened Saturday — on what would have been Murphy's 35th birthday — at Bath Iron Works, where the destroyer is being built.
[Related: Afghan vet: The enemy is still dangerous]
Murphy, who was 29 when he died, graduated from Pennsylvania State University and was accepted to multiple law schools, but decided he could do more for his country as one of the Navy's elite SEALS — special forces trained to fight on sea, air and land — the same forces that killed Osama bin Laden this week in Pakistan.
Heightened security will be in effect as Murphy's mother, Maureen, christens the ship by smashing a bottle of champagne against the bow of the 510-foot-long warship as Murphy's father, brother and others watch.
Murphy, of Patchogue, N.Y., earned his nickname after getting suspended in elementary school for fighting with bullies who tried to stuff a special-needs child into a locker and for intervening when some youths were picking on a homeless man, said Dan Murphy, a lawyer, former prosecutor and Army veteran who served in Vietnam.
Maureen Murphy said he thought he was too young to take a desk job as a lawyer. Instead, he went to officer candidate school, the first step on his journey to become a SEAL officer. He was in training during the Sept. 11 attacks, which shaped his views.
His view was that there are "bullies in the world and people who're oppressed in the world. And he said, 'Sometimes they have to be taken care of,'" she said.
[Related: Military wife: Our troops are still fighting]
On June 28, 2005, the day he was killed, Murphy was leading a SEAL team in northeastern Afghanistan looking for the commander of a group of insurgents known as the Mountain Tigers.
The Operation Red Wings reconnaissance team rappelled down from a helicopter at night and climbed through rain to a spot 10,000 feet high overlooking a village to keep a lookout. But the mission was compromised the following morning when three local goat herders happened upon their hiding spot.
High in the Hindu Kush mountains, Murphy and Petty Officers Marcus Luttrell of Huntsville, Texas; Matthew Axelson of Cupertino, Calif.; and Danny Dietz of Littleton, Colo.; held a tense discussion of the rules of engagement and the fate of the three goat herders, who were being held at gunpoint.
If they were Taliban sympathizers, then letting the herders go would allow them to alert the Taliban forces lurking in the area; killing them might ensure the team's safety, but there were issues of possible military charges and a media backlash, according to Luttrell, the lone survivor.
Murphy, who favored letting the goat herders go, guided a discussion of military, political, safety and moral implications. A majority agreed with him.
An hour after the herders were released, more than 100 Taliban armed with AK-47 assault rifles and rocket-propelled grenades opened fire, attacking from higher elevation, and maneuvering to outflank the SEALs, said Gary Williams, author of "Seal of Honor," a biography of Murphy.
Dan Murphy said his son made the right call.
"It was exactly the right decision and what Michael had to do. I'm looking at it from Michael's perspective, that these were clearly civilians. One of them was 14 years old, which was about the age of his brother. Michael knew the rules of engagement and the risks associated with it," the father said.
As the only survivor, Luttrell has pangs of regret for voting to go along with Murphy, his best friend; he now believes the team could've survived if the goat herders were killed.
In his own book, "Lone Survivor," Luttrell wrote that Murphy was shot in the stomach early in the firefight, but ignored the wound and continued to lead the team, which killed dozens of Taliban attackers. The injuries continued to mount as the SEALs were forced to scramble, slide and tumble down the mountain in the face of the onslaught.
Three of the team members had been shot at least once when Murphy decided drastic action was needed to save the team, Luttrell wrote. With the team's radio out of commission, Murphy exposed himself to enemy gunfire by stepping into a clearing with a satellite phone to make a call to Bagram Airfield to relay the dire situation. He dropped the phone after being shot, then picked it up to complete the phone call with four words: "Roger that, thank you."
By the end of the two-hour firefight, Murphy, Dietz and Axelson were dead. The tragedy was compounded when 16 rescuers — eight additional SEALs and eight members of the Army's elite "Night Stalkers" — were killed when their MH-47 Chinook helicopter was shot down by a rocket-propelled grenade.
It was the largest single-day loss in naval special warfare history. All told, 33 SEALS have been killed in action since the Sept. 11 attacks, officials say.
Thursday, May 26, 2011
WOD Friday May 27th 2011
50 Double Unders
40 Situps
30 KB Clean & Press (total)
20 S.D.H.P(95/65)
10 Ring Dips
20 S,D,H,P
30 KB Clean & Press
40 Situps
50 Double Unders
40 Situps
30 KB Clean & Press (total)
20 S.D.H.P(95/65)
10 Ring Dips
20 S,D,H,P
30 KB Clean & Press
40 Situps
50 Double Unders
Tuesday, May 24, 2011
WOD Wednesday May 25th 2011
20 Wallball
15 Pushups
10 Squats
5 Burpees
A.M.R.A.P in 15 minutes
I just wanted to mention a little house keeping issue that we are having at the gym. Two of the things that we have in our gym that you will not find in most other Crossfit gym's, are the water bottles and gum. Kat is gracious enough to provide the gum. I would like to continue to provide both of these items to everybody at the gym. However we have started to find gum wrappers and gum on the floors and outside of the gym. The trainers also continue to pick up half empty water bottles after every class. Please be mindful of the gum/water bottles and throw them in the trash. Thank you for helping us to keep Black Hills CrossFit the "Cleanest Gym in town"
15 Pushups
10 Squats
5 Burpees
A.M.R.A.P in 15 minutes
I just wanted to mention a little house keeping issue that we are having at the gym. Two of the things that we have in our gym that you will not find in most other Crossfit gym's, are the water bottles and gum. Kat is gracious enough to provide the gum. I would like to continue to provide both of these items to everybody at the gym. However we have started to find gum wrappers and gum on the floors and outside of the gym. The trainers also continue to pick up half empty water bottles after every class. Please be mindful of the gum/water bottles and throw them in the trash. Thank you for helping us to keep Black Hills CrossFit the "Cleanest Gym in town"
Monday, May 23, 2011
Sunday, May 22, 2011
WOD Monday May 23rd 2011
3 Tasks to be completed
1. 1500 meter row
2. Ground to Overhead ( 4000lb men, 2500lb women)
3. 8 Minute Plank
- tasks can be completed in any order and any rep range, you can do it all at once or break it up into as many sets as you want,
- you can take weight from ground to overhead any way you want, you chose the weight yourself
- your time for the plank only counts if your actually in a plank position, if you have to rest you must break the plank position in order to rest, I dont want to see any sway backs or butts in the air
1. 1500 meter row
2. Ground to Overhead ( 4000lb men, 2500lb women)
3. 8 Minute Plank
- tasks can be completed in any order and any rep range, you can do it all at once or break it up into as many sets as you want,
- you can take weight from ground to overhead any way you want, you chose the weight yourself
- your time for the plank only counts if your actually in a plank position, if you have to rest you must break the plank position in order to rest, I dont want to see any sway backs or butts in the air
Thursday, May 19, 2011
Wednesday, May 18, 2011
Tuesday, May 17, 2011
WOD Wednesday May 18th 2011
100 Double Unders
21-18-15-12-9-6-3
Wallballs
Knees to Elbows
Burpees over a parallet
100 double Unders
-Begin and end the wod with 100 Double Unders
- when you do the burpee you must then jump over the parallet in order to do the next one, and yes I expect a clap overhead on every one
21-18-15-12-9-6-3
Wallballs
Knees to Elbows
Burpees over a parallet
100 double Unders
-Begin and end the wod with 100 Double Unders
- when you do the burpee you must then jump over the parallet in order to do the next one, and yes I expect a clap overhead on every one
Monday, May 16, 2011
Sunday, May 15, 2011
WOD Monday May 16th 2011
10 Handstand Pushups (30 second hold)
15 Bicycle Crunches (30 total)
20 Box Jumps
15 KB Swings
10 V up''s with Medicane ball
4 rounds
15 Bicycle Crunches (30 total)
20 Box Jumps
15 KB Swings
10 V up''s with Medicane ball
4 rounds
Friday, May 13, 2011
WOD Friday May 13th 2011
100 meter row
10 situps
10 squats
10 Double unders
200 M Row
20 Situps
20 Squats
20 Double Unders
300 M Row
30 Situps
30 Squats
30 Double Unders
400 M Row
40 Situps
40 Squats
40 Double Unders
500 M Row
10 situps
10 squats
10 Double unders
200 M Row
20 Situps
20 Squats
20 Double Unders
300 M Row
30 Situps
30 Squats
30 Double Unders
400 M Row
40 Situps
40 Squats
40 Double Unders
500 M Row
Wednesday, May 11, 2011
WOD Thursday May 12th 2011
"Split Jerks"
1-1-1-1-1
Spend time working with just the pvc pipe or an empty bar. You should be comfortable with the technique before you start adding weight. This would also be a great time for everybody to try out the "jerk boxes" that we built.
1-1-1-1-1
Spend time working with just the pvc pipe or an empty bar. You should be comfortable with the technique before you start adding weight. This would also be a great time for everybody to try out the "jerk boxes" that we built.
Tuesday, May 10, 2011
WOD Wednesday May 11th 2011
30-20-10-20-30
Wallball
Pullup
- You will start with the wallballs, when you complete your reps you will then do weighted OH lunges over to the pullup bar. After completing pullups you will then do weighted OH lunges back over to the wallballs. Complete sequence until all reps are completed.
- OH weighted lunges
45/25
-wallball
20/14 everything to 10ft line
Wallball
Pullup
- You will start with the wallballs, when you complete your reps you will then do weighted OH lunges over to the pullup bar. After completing pullups you will then do weighted OH lunges back over to the wallballs. Complete sequence until all reps are completed.
- OH weighted lunges
45/25
-wallball
20/14 everything to 10ft line
Monday, May 9, 2011
WOD Tuesday May 10th 2011
Round 1. 2 Front Squat/4 Rollouts/ 6 Burpees
Round 2. 4 Front Squat/6 Rollouts/ 8 Burpees
Round 3. 6 Front Squat/8 Rollouts/10 Burpees
-continue to add 2 reps to each exercise every round
A.M.R.A.P in 18 Minutes
Weight Option #1 95/65
#2 135/95
Round 2. 4 Front Squat/6 Rollouts/ 8 Burpees
Round 3. 6 Front Squat/8 Rollouts/10 Burpees
-continue to add 2 reps to each exercise every round
A.M.R.A.P in 18 Minutes
Weight Option #1 95/65
#2 135/95
Sunday, May 8, 2011
WOD Monday May 9th 2011
"Partner WOD"
100 KB Swings (55/35)
100 Box Jumps (24/20)
100 Pushups
100 Flutter Kicks ( per leg, 200 total)
100 Jumping Pullups
-while one partner is doing the work the other partner is holding a plank position for 30 seconds, you must switch every 30 seconds
- when switching you can not start doing reps until partner is in the plank postion
-good communication between partners is going to be key to this wod
100 KB Swings (55/35)
100 Box Jumps (24/20)
100 Pushups
100 Flutter Kicks ( per leg, 200 total)
100 Jumping Pullups
-while one partner is doing the work the other partner is holding a plank position for 30 seconds, you must switch every 30 seconds
- when switching you can not start doing reps until partner is in the plank postion
-good communication between partners is going to be key to this wod
Thursday, May 5, 2011
WOD Friday May 6th 2011
"Claudia"
20 KB Swings (55/35)
400 Meter Run
5 Rounds
2 choices for running
- run 3 laps around the building which equals 400 meters
-run to the driveway of Pac Rat Palace and back also equals 400 meters
20 KB Swings (55/35)
400 Meter Run
5 Rounds
2 choices for running
- run 3 laps around the building which equals 400 meters
-run to the driveway of Pac Rat Palace and back also equals 400 meters
Wednesday, May 4, 2011
WOD Thursday May 5th 2011
" Heavy Back Squats"
5-4-3-2-1
This does not mean you come in and do a set of 5 and then 4 and so on. You start with a light weight and work your way up in the weight and down in the reps. I have outlined my weight and reps that I will be doing tomorrow. This will give you a general idea of how to do your workout.
Max Squat roughly 450lb, the percents are based off my one rep max
10 reps at 135 (30%)
9 reps at 135 (30%)
8 reps at 180 (40%)
7 reps at 180 (40%)
6 reps at 225 (50%)
5 reps at 270 (60%)
4 reps at 315 (70%)
3 reps at 360 (80%)
2 reps at 380 (85%)
1 reps at 405 (90%)
When a "Heavy Day" is done properly, you should have nothing left. Lifting heavy is just as important as working on a good 500m row time, or seeing how many double-unders you can get in a row. Actually it's more important because by getting stronger it will make all those other things easier and make you better.
Just remember " If you arent a little scared of getting under the bar, you arent going heavy enough".
5-4-3-2-1
This does not mean you come in and do a set of 5 and then 4 and so on. You start with a light weight and work your way up in the weight and down in the reps. I have outlined my weight and reps that I will be doing tomorrow. This will give you a general idea of how to do your workout.
Max Squat roughly 450lb, the percents are based off my one rep max
10 reps at 135 (30%)
9 reps at 135 (30%)
8 reps at 180 (40%)
7 reps at 180 (40%)
6 reps at 225 (50%)
5 reps at 270 (60%)
4 reps at 315 (70%)
3 reps at 360 (80%)
2 reps at 380 (85%)
1 reps at 405 (90%)
When a "Heavy Day" is done properly, you should have nothing left. Lifting heavy is just as important as working on a good 500m row time, or seeing how many double-unders you can get in a row. Actually it's more important because by getting stronger it will make all those other things easier and make you better.
Just remember " If you arent a little scared of getting under the bar, you arent going heavy enough".
WOD Wednesday May 4th 2011
10 S.D.H.P
15 Wallballs
20 Situps
5 Rounds
Option #1
95/65
Option #2
115/85
CrossFit Games Sectionals are over. BlackHills CrossFit finished 33rd as team in our region. The top 30 go on to regionals. I feel that we did an awesome job. We are still a small gym, but we represented ourselves well. You should all be very proud. Over the last weeks we have all pushed beyond what we thought we were capable of. We also found some weakness's. I hope that you will take those weakness's and start working on them for next year.
15 Wallballs
20 Situps
5 Rounds
Option #1
95/65
Option #2
115/85
CrossFit Games Sectionals are over. BlackHills CrossFit finished 33rd as team in our region. The top 30 go on to regionals. I feel that we did an awesome job. We are still a small gym, but we represented ourselves well. You should all be very proud. Over the last weeks we have all pushed beyond what we thought we were capable of. We also found some weakness's. I hope that you will take those weakness's and start working on them for next year.
Monday, May 2, 2011
WOD Tuesday May 3rd 2011
10 Hang Power Clean
10 Push Press
10 Pullups
10 Pushups
A.M.R.A.P in 18 minutes
Option #2
95/65
Option #2
115/85
WOD Monday May 2nd 2011
200 Meter Row
5 Burpee Box Jumps
15 Situps
30 Mountain Climbers (total)
"10 rounds"
5 Burpee Box Jumps
15 Situps
30 Mountain Climbers (total)
"10 rounds"
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