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Situps, Rowing, and BJs for 5/30/2017

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Time for a little recovery WOD after yesterday.  If you came to Murph yesterday, use today to move some of the soreness from your muscles.  If you did not come to Murph yesterday, this WOD is also designed to give you a hard workout to push through.

Our next CrossFit Fundamentals Program starts next Monday.  Do you have a referral and want someone to start for free?  Have them contact us for a free intro.

Industrial Athletics WOD for 5/30/2017:

3 Rounds for Time:
90 Sec Situps
30 Sec Rest
90 Sec Rowing
30 Sec Rest
90 Sec BJ (24/20)
30 Sec Rest

Murph for 5/29/2017

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It is finally here.  We have been preparing for this WOD for two months.  Considered one of the longest WODs in CrossFit, Murph is the hero WOD for Memorial Day.

We will have 1 heat at 8am and 1 heat at 9:30am.  Industrial Athletics will be closed the rest of the day.

LT. Michael Murphy was a United States Navy SEAL and an officer in charge of a four-man SEAL element in support of an Operation tasked with finding a key anti-coalition militia commander near Asadabad, Afghanistan.  Shortly after being deployed in the objective area, the SEAL team came upon a group of goat herders who were first detained, but then released.  It is believed that the goat herders reported the SEAL’s position to Taliban fighters.

A fierce gun battle followed with the SEAL team being grossly outnumbered and trying to defend themselves on a steep mountain face.  Murphy is credited with risking his own life to save the lives of his teammates.  Murphy moved out of cover and into an open area in order to transmit a call to get help for his men.  He did this despite knowing that doing so would result in his death.

In remembrance of Murphy, CrossFit renamed his grueling workout “Murph.”  Murphy called it “Body of Armor” and did the workout while wearing a 25-pound flack jacket.  When doing a hero workout, keep in mind that it is one of remembrance.  Spend a moment remembering Murphy’s sacrifice, then charge ahead to the finish line.

Industrial Athletics WOD for 5/29/2017:

For Time:
Run 1 Mile
100 Pullups
200 Pushups
300 Squats
Run 1 Mile

Open Gym for 5/28/2017

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Today’s Open Gym is the last chance to get prepared for Murph tomorrow.  Do you need to test a 1 mile run, do some pullups, mobilize a little?  Come to Open Gym.  Did you miss the heavy Snatches on Friday and you need to set a new Snatch PR?  Come do it at Open Gym.  For whatever reason you need, Open Gym is your time to come to IA and do what you want.

11:00am – Olympic Lifting is canceled for today 

CrossFit WODs for 5/27/2017

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Today will be an easier day for programming.  As we prepare for Murph on Monday, today is about moving and staying loose as we actively recover from the hard weeks behind us.  The pushup challenge is over and we are as prepared as we can be.

8:00am – Yoga 

9:30am – CrossFit Competition Class

WOD #1:
E2MOM 10 Min:
7, 7, 7, 7, 7 (60%)

WOD #2
Not For Time:
8 Rounds of Cindy

WOD #3:
Not For Time:
20/15 Cal Bike
2/15 Cal Row
800m Run

11:00am – Regular CrossFit Class

For Time:
20/15 Cal Bike
2/15 Cal Row
800m Run

Snatches for 5/26/2017

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It’s Friday.  So, let’s try to PR our snatch.  For today’s WOD, pick any variation of snatch you want to try to PR.  If you have a previous PR, you will work at a percentage of that PR as you build toward a new PR.  If you don’t have a previous PR, you will use the 9 minutes to find your first snatch PR.

Industrial Athletics WOD for 5/26/2017

Run 1 Mile
1/2 Mile

Oly Accessory Work:

Every 90 Sec x 6
1. 2 Snatches (60%)
2. 2 @ (70%)
3. 2 @ (80%)
4. 1 @ (90%)
5. 1 @ (100%)
6. 1 @PR Attempt

6:30pm – Olympic Lifting with Forged Steel Weightlifting Club

Weighted Pullups and Rowing for 5/25/2017

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Something a little different today.  The weighted pullup is a great way to build strength in our upper back and arms.  It will help make pullups easier and this is a good example of something our athletes can do if they need extra work to gain the strength to do more pullups without dropping from the bar.

Industrial Athletics WOD for 5/25/2017:

Gymnastics Skill:
21, 15, 9
Beat Kips
Ring Rows

1. 12 Min to Find Max Effort 3 rep weighted pullups
then . . .
2. Row 1000m for time

Double Unders, Pushups, and OHS for 5/24/2017

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Today’s WOD is a combination of a cardio movement, gymnastics movement, and weighted lift.  The double unders will get your heart and lungs pumping.  The pushups will fatigue your chest, shoulders, and arms.  Then, you need to regroup and pick up a weighted barbell for some complex overhead squats.  When you get to the overhead squats be sure to keep your core really tight and maintain your concentration.  When picking the correct scale, everything should be easy to complete with minimal rest in the pushups and overhead squats.  Pick an overhead squat weight that is on the heavier end, but will allow you to complete all 10 reps unbroken.  You don’t want to put that barbell down more than you have to.

Industrial Athletics WOD for 5/24/2017:

Buy In:
1 Min Ring Pushup Hold
1 Min Rest

3 Rounds for Time:
50 Double Unders
20 Pushups
10 OHS (135/95)

6:30pm – Olympic Lifting with Forged Steel Weightlifting Club 

Deadlifts for 5/23/2017

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The June CrossFit Fundamentals Program will start on Monday, June 5th at 6am and 5:30pm.  Be sure to refer your friends and family.  Want to give your referral a free Fundamentals Program, have them contact us for a free session.

CrossFit Alloy WOD for 5/23/2017:

Warm Up:
AMRAP 8 Min:
15 Situps
10 1 Arm DB Clean and Jerks (pick weight)

E3MOM 15 Min:
10, 10, 10, 10, 10 (60%)

Open Gym for 5/21/2017

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Sundays are dedicated to our members.  Therefore, we open the gym from 9-11am for our members to come do whatever they want to do.  That is what Open Gym is all about.  Need to make up a WOD from last week?  Come to Open Gym.  Maybe you skipped some push ups earlier in the week?  Come to Open Gym.  For whatever reason you need, Open Gym is here for you.

11:00am – Olympic Lifting with Forged Steel Weightlifting Club