You are currently viewing Tuesday 5/12/15

Tuesday 5/12/15

We still have some free tickets to Regionals this weekend. Let Ivy know if you want one. Regionals brings some drop-ins from around the Southeast. Please be sure to shake hands and make them feel welcome.

Murph is two weeks away! This hypertrophy cycle has been excellent prep for this Hero workout. Join us! And if you’re feeling giving (and like CrossFit swag), officially sign up for The Murph Challenge. You do the workout at our gym, score a good looking shirt and a portion of your donation goes the the LT. Michael P. Murphy Memorial Scholarship Foundation. You are also entered to win prizes if you throw down a top score! Do good on your day off from work.

Why?   (from 70s Big) 

Times are a changin’.

Folks in times like the Great War did things because they had to. Nowadays most of us privileged, first-world folk get to do things because we want to.

I must study politics and war, that our sons may have liberty to study mathematics and philosophy. Our sons ought to study mathematics and philosophy, geography, natural history and naval architecture, navigation, commerce and agriculture in order to give their children a right to study painting, poetry, music, architecture, statuary, tapestry and porcelain.

–John Adams, letter to Abigail, 12 May 1780

Little did Mr. Adams know, people would hide themselves behind glowing screens, living vicariously through the exaggerated deeds of others. Past efforts in politics, war, and commerce provide the freedom to do…or don’t.

But that’s what sets us apart. Every time you step under a bar, you’re doing. Instead of talking or watching, you execute. Every time you look at the distance you’ll sprint or the thing you’ll lift with an honest, healthy fear, you are doing. When you look down at your hands and see grit, callus, and blood, it’s the product of work. The product of life.

You train for a purpose, do you not? Training is nearly synonymous with suffering, because true training is difficult. At times, it’s a giant pain in the ass. The moment is hard when the doubt or fear sets in. The planning is hard when you pass on adult beverages or place head to pillow one hour earlier. But there is purpose to this suffering. Not only for the end result, but the moment of clarity when you burst through the fear or adversity. It’s the small victory, the success in the moment. It’s re-racking or lowering a weight with quivering muscles, the electricity flowing through your body. At the success in the moment. There is purpose to this suffering.

And that’s why we do it.

Dynamic Athletic Movement

2 Sets
Hip Mobility Series
10 Cossacks 

Levels 2-4
3 x [2/3/5/10]
Back Squats

Add 3-5% to last week’s squat load OR sets across at 60-65% of 1RM. There are 12 work sets, ALL to be done at the same weight. Keep rest to about 60-120 seconds between sets.

Levels 0/1
10 x 6 
Kettlebell Squats (Goblet or 2kb Front Squat)


4 Rounds AFAP (15 minute limit)
20 Lunges (In place, NOT walking, 10 reps PER leg, etc.)
20 Toes to Bar

L4 – 32/24
L3 – 28/20
L2 – Goblet Lunge no Rx, sub 2x V-ups if necessary
L0/1 – unweighted Lunges, 2x V-ups or butterfly sit-ups 

Compare to 4/20/15