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WORKOUT OF THE DAY

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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!)

Tuesday 220524 Power Clean and Row Sprint Intervals

Ready for another “compare to”?! We did this one back in August and March of 2021 and it sure was a crowd pleaser! 8 reps of a moderately loaded power clean followed by as many calories you can get on the rower before 2 minutes is up. If you completed this back in March, use the same load on the power cleans and try to get more calories on the rower across the 5 rounds. When you succeed in doing so, write you new benchmark score on the PR board!

The gymnastics series is in full swing, week 3 is Wednesday!

Every 4 minutes for 5 rounds (for max calories):
8 Power Cleans (70/45kg)
Max cals to the 2:00 mark
Compare to August 31st 2021 and March 10th 2021

Intended Stimulus
Get your interval work AND some moderately heavy weightlifting here! 2 minutes on, 2 minutes off for 5 rounds. You should have enough load on the barbell to require dropping after each rep, leaving you just enough time to quickly strap into the rower and sprint for max calories until the end of the 2:00 window. These 8 single rep power cleans need to be taken seriously each time. So, get a good tight set up (bar on the shins, lats packed, neutral spine), power clean, stand up, drop, get a good tight set up, and so on for every single rep! You’ll stay at the same load across all 5 sets. Post total number of calories rowed across all 5 rounds to SugarWOD and if you scale load put that in the notes section.

Monday 220523 Push-ups and 800s

Memorial Day 2022 is in one week! That means we’ll gather as a CFM community and do “Murph”. This had become an annual tradition here at The Hut as well as thousands of CrossFit gyms worldwide. Monday May 30th, there will be a 7am and a 9am class only. Please be on time as Murph is a long workout, requires proper warm-up, time to figure out proper scaling, and some logistical set-up. More info to come, but consider today’s WOD as a little prep 🙂 both for Murph and as part of our regularly scheduled GPP programming. Run fast!

Welcome to The Hut, Laura!

For Time Complete:
40 Push-ups
800m Run
30 Push-ups
800m Run
20 Push-ups
800m Run
10 Push-ups
Post finish time and any scaling
Compare to: May 5 2020

Intended Stimulus
Today we have a couplet of push-ups and running. Pretty simple. The run distance doesn’t change, but the push-ups will decrease by 10 reps each set, hopefully keeping you from needing to take long rest breaks. Memorial day is right around the corner and today gives us another opportunity to get in some push-up volume! These 800m runs are there to challenge you to make yourself uncomfortable when it comes to your pacing. In other words, they ARE a break from doing push-ups, but they ARE NOT rest!

Consider how you break up your push-ups for “Murph” (the Memorial Day WOD alluded to above). Do you go for sets of 20? 10? 5? Today try to break up your push-ups in a similar way. I know that today you won’t have pull-ups and air squats to give you natural rest breaks from more push-ups, but having a strategy always works better than doing a max rep set of push-ups to begin a workout, and then finding out that it is really hard to eek out good strict push-ups after you’ve bitten off more than you can chew! These can be scaled to training push-ups or knee push-ups, and if needed you can scale further by reducing the volume a bit to something like 35-25-15-5 reps. Regardless of scaling, these need to be strict and done at a full range of motion–chest to the ground and back to full lockout of the elbows. Check your split times on each 800m run so you have something to shoot for when you’re fighting the urge to just jog it in.

Friday 220520 SLIPS + a 5 rounder

One of Thib’s 45 hang power cleans during “unpartitioned DT”

Workout of the Day:
10 minutes of SLIPS
-then-
5 rounds EACH for time:
25/20 Calorie Row
10 Burpee Box Jump Overs (24/20″)
-rest exactly 2 minutes-
post all 5 finish times and any scaling

It is recommended that athletes use their own timers so they can reset to 0:00 after each 2 minute rest

Intended Stimulus
Simply put… Send it on each round! The row is meant to be just a notch down from an all out sprint and there are only 10 burpee box jump overs, so put the gas pedal down, get through 10 reps, and REST! These sort of interval days with simple movements make the sprint stimulus more approachable, so try it out and reap the rewards! 😉

Thursday 220519 All Gymnastics AMRAP

We continue our string of partner WODs this Saturday at 8 and 9am!

Complete as many reps as possible in 12 minutes:
2 Pull-ups*
2 Handstand Push-ups*
2 Toes to Bar*
10 Step Lunges

*add 1 rep to the Pull-ups, HSPU, and TTB each round
post total reps completed and any scaling

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