WOD & Blog

UPCOMING EVENTS:
– This coming Tuesday, June 7th @ 6pm our On-Ramp Class Commences.

Warm-up Drills
I. Row 500m
II. 10-8-6 reps of
Deadlift (20/15kg)
Thrusters (20/15kg)
Abmat Sit-ups (butterfly)
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk8)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (+5 to 10 lbs from last week)

Notes: Use your previously established Deadlift 5RM to determine loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Portion Control”
5 Rounds, each individually timed. Rest 2:00 between efforts.
20 x Ground-2-Overhead (Bumper Plates: 45/25lbs)
20 x Thrusters (Barbells: 20/15kg)

Post scores to comments.

UPCOMING EVENTS:
– This coming Tuesday, June 7th @ 6pm our May On-Ramp Class Commences. Yessssss.
– Spoiler Alert Events and Community Support Information has been updated. See right side column for details.

Warm-up Drills
I. Row 2:00
II. Coach’s Choice and/or
2-3 rounds of
:30 Arm Bar Stretch (each arm)
7 x Hindu Push-ups
10 x KB Swings
III. Mobility

“Elizabeth”
Complete 21-15-9 reps for time of
Clean (135/95lbs)
Ring Dips

Post times to comments.

Impact/Focus: “Black Lung III”
Choose one of the three C2 Rowing options below
I. 3 Rounds of Row 1000m x 2:00 Rest
II. 5 Rounds of Row 500m x 1:00 Rest
III. 12 Rounds of :30 x Max Distance x :20 Rest

Notes: Compare scores to 08.20.2015’s post found HERE .

Post scores to comments.

UPCOMING EVENTS:
– This coming Tuesday, June 7th @ 6pm our May On-Ramp Class Commences. Yessssss.

Warm-up Drills
I. Speed Rope x 2:00
II. Coaches Choice (Spikeball, Pizza, PVC game)
III. Mobility

Impact/Focus #1: Back Squat 5-5-5 (Wk8)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

Impact/Focus #2: Push/Split Jerk
Warm up as needed before completing the following workload of Push/Split Jerk

Push/Split Jerk 3-3-3-3 (85% 1RM)

Notes: Use recent rep records established on 05.11.2016 in order to determine individual percentage based training workloads.

Post loads to comments.

Skill Development
3 rounds for quality
8 x Barbell Row
10 x Back Extensions/Glute-ham Raises
:15 L-sit Hold
10 x Ab-wheel Rollouts

Notes: Increase Barbell Row weight each round if possible; scaling to Dumbbells may prove a better movement for some athletes. Pro’s and Con’s will be shared for consideration if applicable.

Thank you to all our athletes, friends, and family (near and afar) who joined us to honor our fallen heroes on Memorial Day.

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
7 x KB Swings
7 x Hollow Rocks
7 x Supermans
III. Mobility

Impact/Focus: KB Swings
Complete the following every minute on the minute for 10:00.

:30 Max Reps x KB Swings
:30 Rest

Notes: If weight’s change during this evolution they should increase in weight/challenge. If failure occurs, rest a full 1:00 and get back in the fight.

Post total reps to comments.

“Alternative Measures”
Complete 3 rounds for time of
Row 500m
30 x Anchored Abmat Sit-ups
20 x Kneeling Slamball (30/20)

Post times to comments.

“No greater love than this, that he lay down his life for his friends.”
–John 15:16

Today we honor the memories of our fallen comrades by enduring the workout named in honor of Navy Seal Medal of Honor recipient 1st Lt. Michael Patrick Murphy.
Heats begin at 10am and 11am sharp. We ask that athletes arrive 15-20 minutes prior to the WOD commencement in order to facilitate individual warmup and mobility preparation.

“MUPRH”
For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Post time to comments.

Understanding the Significant of the Memorial Day Hero WOD “MURPH”
The following article excerpt and link details the events and circumstances surrounding the ultimate self-sacrifice for their brothers in arms and country of peers that these men made.

Link to full BOX LIFE MAGAZINE Article found HERE.

Excerpt: ” ‘MURPH’ is named after Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan June 28th, 2005. He was 29-years-old. After graduating from Penn State University in 1998, Murphy rejected offers to attend law school and instead accepted a commission in the United States Navy and became a SEAL in July 2002. For a man whose nickname was ‘The Protector’, the decision made perfect sense. In fact, when Murphy was in the 8th grade, he was suspended from school for fighting with bullies that were trying to shove a special needs child into a locker. And Gary Williams, author of “Seal of Honor,” a biography of Murphy, recounts a story where Murphy protected a homeless man who was collecting cans from a gang of thugs.

In early 2005 Murphy was assigned to SEAL Delivery Vehicle Team ONE as officer in charge of Alpha Platoon and deployed to Afghanistan. In June of that year, Murphy was leading a four-man reconnaissance team in Kunar province as part of a counter-insurgent mission (the other men in Murphy’s team were Danny Dietz, Matthew Axelson and Marcus Luttrell).

During the mission the team encountered a group of local goat herders. A discussion was held among the four SEALs regarding the rules of engagement and what they should do with the herders, who were being held at gunpoint. Eventually the men decided to release them, but not soon after the SEALs were surrounded and ambushed by an overwhelming Taliban force. Murphy, who was trying to reach HQ via satellite phone, willingly exposed himself to enemy fire by stepping into a clearing where he might get a signal to make the call. Murphy was shot in the back, but still managed to calmly complete the call for reinforcements and return to his position to continue the fight with his men. HQ sent an MH-47 Chinook helicopter to rescue the team, but while attempting to set down in rugged terrain, the helicopter was hit by a rocket-propelled grenade, killing all 16 men on board.

Murphy, Dietz, and Axelson were all killed in action. Luttrell was the only survivor and was eventually rescued after several days of wandering the mountain and being protected by the people of an Afghan village…”, Read the entire article by following the link above.

Thank you to all of our community for honoring this holiday in such a profoundly special way.

UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”. We will be running heats starting at 10 & 11:00AM ONLY. Please plan to arrive early to warm up appropriately.

Warm-up Drills
I. Row 500m
II. 2-3 rounds of
10 x KB Swings
10 x Abmat Sit-ups
10 x Wallball (20/14)
III. Mobility

Impact/Focus: Deadlift 5-5-5 (Wk7)
Work through the following sets of Deadlift using the percentage based sets outlined below.
To determine loads use 5-rep Deadlift established on 04.08.2016 linked HERE.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10 lbs more than previous week)

Notes: Use your previously established Deadlift 5RM to determine loads for today.

1-Rep Maximum/Percentage Calculator (Click HERE)
httpt loads to comments.

“Abbatoir V”
Complete 6 rounds (:30 work/:20 rest)
Wallball
Russian Twists (50/35lb DB)
Ring Row

Post scores to comments as total reps per movement.

Skill Development
I. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
II. CFNE Bulletproof Shoulders (Demo HERE)

Notes: Psssst… Get aggressive in mobilization and myofascial release/trigger point therapy in preparation for Memorial Day “Murph”.

Image: Congratulations on earning your Bachelor’s Degree, Sandhammer!

UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”. We will be running heats starting at 10 & 11:00AM ONLY. Please plan to arrive early to warm up appropriately.

Warm-up Drills
I. Run 800m
II. Coaches Choice
III. Mobility

Impact/Focus: Weighted Static Dips
Based on you current level of progression complete ONE of the following options.

I. Weighted Dips 8-8-5-5-3-3-1-1
II. Static Dips 8-8-5-5-3-3-1-1
III. Banded Static Dips 5-5-5-5-5-5-5

Notes: The first two sets of each option are unloaded or scaled bodyweight warm-up sets.

Post scores to comments.

“Spectre”
Complete for time
Row 50kcal
40 x Toes-to-bars
30 x Single Dumbbell Thruster (50/35)
20 x Windshield Wipers (95/65)
10 x Hang Power Cleans (95/65)
200ft Bear Crawl (around 4 red tape poles)

Notes: This workout will have a 22:00 time cap.

Post times to comments.

Image: Congratulations on earning your Bachelors Degree, Sandhammer!

UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”. We will be running heats starting at 10 & 11:00AM ONLY. Please plan to arrive early to warm up appropriately.

Warm-up Drills
I. Speed Rope 2:00
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squat, working towards a challenging or single repetition record weight.

Front Squat 5-4-3-2-1

Post loads to comments

Impact/Focus #2: Push/Split Jerk
Warm up as needed with 3 sets of 3 reps, increasing in load, before completing the following workload of Push/Split Jerk.

Push/Split Jerk 3-3-3-3 (80% 1RM)

Notes: Use data referenced from 05.11.2016.

Post loads to comments

“Camping’s In-Tents”
Complete as many rounds/reps as possible in 10:00 of
10 x Power Snatch (75/55lbs)
30 x Double unders

Post rounds/reps completed to comments.

UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”. We will be running heats starting at 10 & 11:00AM ONLY. Please plan to arrive early to warm up appropriately.

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
2 x Turkish Get-ups
10 x KB Swings
25ft Waiters Walk
III. Mobility

Impact/Focus: Turkish Get-ups
Warm up as needed (3 sets x 3 reps per arm) before completing the following workload.

Turkish Get-up 1-1-1-1-1-1RM (L+R=1 rep)

Post loads to comments.

“No Way Out”
Complete 10-9-8-7-6-5-4-3-2-1 reps for time of
Pull-ups
Burpees (6″target)

Notes: Rx+ = Chest-2-Bar Pull-ups or Weighted Pull-ups (20/17.5/14lbs)

Post scores to comments.

Image: Amoskeag RFC vs Fort Drum Rangers in Honor and Memory of Special Forces Medical Sargeant Kyle Warren, who made the ultimate sacrifice for his country on July 10th, 2010. Link Event Details and Meaning HERE.

UPCOMING EVENTS:
– Monday May 30th @ 10am: Memorial Day “Murph”. We will be running heats starting at 10 & 11:00AM ONLY. Please plan to arrive early to warm up appropriately.

Warm-up Drills
I. Run 800m
II. 2 rounds of
5 x Deadlifts (Barbell)
5 x Cleans (Barbell)
5 x Push Jerks (Barbell)
5 x Back Squat (Barbell)
III. Mobility

Impact/Focus: Back Squat 5-5-5 (Wk7)
Work through the following sets of Back Squat using the percentage based sets outlined below.
To determine loads use 5-rep Back Squat established on 04.04.2016

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 5 reps (5-10lbs more than previous week)

Notes: Use your previously established Back Squat 5RM to determine warm-up loads for today.

1-Rep Maximum/Percentage Calculator

Post loads to comments.

“Saving Grace”
Complete for time
Row 1000m
30 x Clean & Jerk (135/95lbs)
75 x GHD Sit-ups

Notes: Compare scores to 05.26.2015

Post times to comments.

Skill Development
I. Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
II. CFNE Bulletproof Shoulders (Demo HERE)