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WORKOUT OF THE DAY

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Wednesday 220608 For Max Double Unders

A huge shout out to those who set new PRs in their 3RM deadlift! The training is working, and testing days like these prove it (not to mention they’re really fun and a great hour with our community)! The June PR board is already filling up and we’re only 8 days in! Take a look below at the many PRs from the month may. Everything from consecutive double unders, 5RM deadlifts, kipping pull-up firsts, a “compare to” power clean row WOD, and more is up on that board. Good job CFMers and keep up the hard work!

Congrats on the May PRs! Now, on to June 🙂

Five 3 minute AMRAPs, separated by 2 minutes of rest:
15 Pull-ups (Rx+ with C2B)
15 Box Jumps
max rep DU in remaining time
post total DUs completed and any scaling

Intended Stimulus
You NEED to be able to get these pull-ups done in 3 quick sets or fewer to hit the stimulus! For emerging pull-up athletes, consider cutting the volume a bit, but if you need to cut to less than 10 to get the pull-ups done in a minute, opt for 15 reps with a band. Then, take the 15 box jumps at a steady and safe pace. From there, it’s time to earn point by completing max rep double unders. Log your double unders completed each round in SugarWOD along with any scaling.

Tuesday 220607 3 RFT: Row, Run, Wallball

Laura has been working hard on her kipping pull-up skill and just recently went Rx on them in a workout. Nice job!!

3 rounds for time:
500m Row
400m Run
30 WB Shots(20/14#)
post finish time and any scaling

Monday 220606 Deadlift 3RM

If you are new to The Hut or have taken time off, you don’t NEED to go for a 3 rep max. In fact, it may be more beneficial for your fitness to get in 5 sets of 5 at a moderate load as you continue to learn and dial in the deadlift technique. Those going for a 3RM are required to have a written plan. No accidental PRs today. These are consecutive lifts, no dropping singles. Rest 3 minutes or so between heavy lifts and enjoy the fun and supportive atmosphere that always comes with workouts like this!

Group TGUs, what could be better?!

Yoga at The Hut and on ZOOM Monday at 6pm!

Deadlift
3-3-3-3-3-3-3
post all loading and new 3RM!

Wednesday 220601 EMOM 20

The CFM knitting club reunites! (and is open to all)

EMOM 20:
1- 1/1 Turkish Get Up (AHAP)
2- 3 Wall Walks (CF Open Standard)
3- Max rep goblet step lunges (50/35#)
4- rest
Post total lunges completed and any scaling

Tuesday 220531 3 Rounds For Time

Congrats to all who completed Murph! Now back to the regular schedule 🙂

3 rounds for time:
40 Sit-ups
30 Alt DB Snatch (50/35#)
20 Calorie Row
Post time and any scaling

Monday 220530 Memorial Day Murph

Classes for Memorial Day Murph are at 7:00am and 9:00am Monday! Please arrive on time and sign up in advance.

We take this weekend to honor all who died while serving in the US Armed Forces. This workout is a tribute to Michael Murphy and all those who have lost their lives in service to our Nation. More on “Murph’

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.  -From CrossFit.com on August 18, 2005

“Murph”
For time, complete:
1 mile run
100 pull-ups
200 push-ups
300 air squats
1 mile run
Partition the work as desired.

General Stimulus
A LONG (~40-50 minutes) dose of exercise at moderate intensity… YOU should scale/modify the distance and repetitions so that you are “pushing the pace” for the entire bout and never “lagging.” IF you have been keeping up your number and intensity of workouts during the last few months… including lots of push ups and squats… then consider doing this as Rx. IF NOT… then please scale the dosage by quite a bit. IF you do this workout, please do not drink any/much alcohol later in the day… it can be dangerous. If you haven’t done 100 push ups in a week in recent weeks- then do NOT do more than 100 push ups today. If you haven’t been squatting regularly, then do NOT do more than 100 squats today. There are many scaling options to make this work for YOU, ask your coach!

Friday 220527 Four 3 minute AMRAPs

Classes on Monday for Memorial Day Murph will run at 7am and 9am. PLEASE be on time as this is a long one! Then, later in the day, cozy up at home for a special Memorial Day yoga with María. This is a ZOOM only class and it starts at 6pm. See you there!

Cecily and Howdy rowing in unison

Four 3 minute AMRAPs for max box jumps:
300/225m row
20 Wallball shots (20/14#)
Max rep Box Jumps (24/20”)
-rest 2 minutes between AMRAPs-
Post total box jumps completed and any scaling

Thursday 220526 3 RFT

On Memorial Day Monday, there will be classes at 7am and 9am. We will complete “Murph” as a community and many will likely grab Howdy’s after! PLEASE show up on time if not a few minute early to allow for a prompt “3…2…1…GO!” As we all know Murph is on the longer side!

William work on his rope climb technique during a recent 1-on-1


3 rounds for time:

48 Double Unders
24 DB Push Press (40/30#)
18 Up-Downs
12 Renegade Rows (40/30#, no push-up)
Post finish time and any scaling

Wednesday 220525 Front Squat 5×5

Remember, week #3 of the Gymnastics series is tonight!

Front Squat
5-5-5-5-5 (volume sets @ 80% 1RM)

Intended Stimulus
Today we train with a 5 round volume set of 5 reps. In all, “just” 25 total reps over the course of 5 working sets (that is: not including the work done in warm-up sets). Once you have worked up and are ready… you have 5 sets at 5 reps each. Use a heavy enough weight so that by the 3rd or 4th rep of each set you have to use everything you’ve got to stand up, and then FINISH THE SET! A rest of about 4-5 minutes is absolutely necessary to get ready for the next set. As you approach the bar to start each set- you need to have the mindset that you CAN do this! Give it everything you’ve got. An experienced athlete will be able to manage a weight of about 85% of 1 rep max. You can and should bump up the weight a percentage point or two if your first set does not elicit a sufficient amount of grief, fear, or guilt (if you don’t have enough weight on the bar and you know it!)

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