Monthly Archives: May 2016

Murph Done Right!

   
    
    
    
    
    
 
Thanks to everyone that came out today! We had some good food and some great times! I always enjoy getting to spend some time with the CFLC peeps outside of the normal workout setting. It was so much fun getting to talk to everyone afterwards and share a good laugh! We definitely did Murph right! From the workout to the Potluck, today was perfect!

5/31/16
Aternating Tabatas Total of 6 Rounds each
Power Cleans (Approx. 70% of max)
Back Squats

AMRAP 25
Row 20 Cal
20 GHD Sit-Ups
20 KB Swings (55/35)

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Memorial Murph

  

Don’t forget! It’s going down tomorrow at 10am! First we will be doing Murph then we will follow it up with a potluck. 

Be sure to bring some treats and to be prepared for a very tough Hero workout! Everyone is invited and the workout is always scalable to your skill level. One time, one workout, one big CFLC group throwing down together! Let’s do this!

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Memorial Murph

Remember guys, our annual Memorial Day Murph workout is right around the corner! The workout will start this Monday at 10am with a potluck to follow. Anyone and everyone is invited so be sure to come in, take part in a tough Hero Workout, then share in a potluck with your fellow CFLC crew. You can bring whatever dish or beverage you’d like to the potluck, so get creative with it!

Here is the link to the Murph challenge just in case you missed it the first time.

http://themurphchallenge.com/

5/27/16
6 Sets
2 Power Cleans + 2 Squat Cleans + 2 Front Squats @approx. 60-70% of 1RM Front Squat

AMRAP 8
20 Hang Power Cleans (95/65)
20 Over the Bar Burpees

Performance Team
6 Sets
2 Power Cleans + 2 Squat Cleans + 2 Front Squats @approx. 60-70% of 1RM Front Squat

AMRAP 8
20 Hang Power Cleans (95/65)
20 Over the Bar Burpees

Same ring work form Wednesday or if you already have Muscle Ups then AMRAP 4 of Ring Muscle Ups

Finish with 60 GHD Sit-ups

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Bands and then Some

There is a lot of band work when it comes to learning the Muscle Up. This is not necessarily a bad thing, but there does also have to be some work where you are off the band and learning how to maneuver your bodyweight being only on the rings and nothing else. Here is a quick video that shows some excellent progressions for the Ring Muscle Up as well as some sets and reps recommendations.

5/25/16
5 Rounds
Row 20 Cal
15 Ring Dips

Alternating EMOM 15
1) 5 Deadlifts (275/185)
2) 10 Wallballs
3) 10 Push Press (95/65)

Performance Team
5 Rounds
Row 20 Cal
15 Ring Dips

Alternating EMOM 15
1) 5 Deadlifts (315/205)
2) 15 Wallballs
3) 10 Push Press (115/80)

*Additional Work
Muscle Up Drills:
A) 3×10 2 Ring Row to transition
B) 3×4 Ring Push-up to Arm extension
10 GOOD Hollow Ring Pull to chest

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Dedication to the Progressions

I recently heard a podcast featuring one of the leading gymnasts in America. In it he was asked why so many people respond better to Weightlifting and why people stick to Weightlifting programming and progressions better than they do to the Gymanstic progressions. He simply stated that in Gymnastics the rewards are not as immediate and the progressions towards larger more complex movements take a lot of time and discipline in what may not be very exciting training or practice. 

Practicing the Clean and Jerk and Snatch is both fun and challenging where as practicing a Hollow Hold or ring progression may be challenging it is definitely not as much fun. But this work must be done and done often if you ever want to get to the more exciting stuff like Handstand Push-Ups/Walks or Muscle Ups. One needs to treat their gymnastic progressions with the same discipline and enthusiasm as they do all the other movements in CrossFit. If you struggle with the body weight movements there must come a point where you finally go back to the basics and build that foundation. In the end you will see that that stronger foundation will make you an all around better athlete. 

5/24/16
Carl Paoli’s Handstand Walk Progressions

5×5 Split Jerk

70 Pull-ups for time
(every time you come off the pull-up bar Run 200m)

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Pot Luck Time

For this year’s Memorial Murph Challenge we will be doing a pot luck/grill sesh afterwards. Everyone come in, get your Hero workout in, then get down on some delicious treats after. 

You can either bring a dish, a beverage, or a meat to grill. Start time for the workout will be at 10am with the thought process being to beat the heat, especially for the final portion of the run. We are always in need of weight vests so if you plan on completing the workout with a vest, it is recommended that you bring your own. 

Let’s have a huge turnout this year for Memorial Murph!

5/23/16
Front Squats
3 Sets
1×3 @85%
1×1 @90%

EMOM 8
2 Power Cleans + 1 Jerk Heavy as Possible

AMRAP 12
Push-Ups (Ascending by 5 each round)
Thrusters 95/65 (Ascending by 3 each round)

Performance Team
Front Squats
3 Sets
1×3 @85%
1×1 @90%

EMOM 8
2 SQUAT Cleans + 1 Jerk Heavy as Possible

AMRAP 12
Push-Ups (Ascending by 5)
Thrusters 115/85 (Ascending by 3)

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Plenty of Options

This workout is intentionally programmed with a lot of variables and scaling options. The intent here is to have each member find what options fit them best for their current level. Always aim for the higher goal or target, you never know, you might surprise yourself!

5/20/19 
Handstand Walk Practice or Carl Paoli’s progressions to Handstand walk

15 Minutes to establish a Heavy Front Squat (Heavy does not have to be Max)

AMRAP 20
5 Power Clean and Jerks (155/105)
2 Rounds of Cindy

Performance Team
Handstand Walk Practice or Carl Paoli’s progressions to Handstand walk

15 Minutes to establish a Heavy Front Squat (Heavy does not have to be Max

AMRAP 20
5 Power Clean and Jerks (185/120)
2 Rounds of Nate (bar or ring MU’s)

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