Archive for May, 2011
Wednesday WOD, June 1, 2011
Posted on 31. May, 2011 by Amie.
WOD:
“Diane”
21-15-9
Deadlift (225lb./165 lb.)
Handstand Pushups
Compare to October 1, 2010. Post time to comments.
**************************************************************************************************************
Brian Mackenzie and CrossFit Endurance is feature in the new Competitor Magazine. Click here for the free digital download!
***************************************************************************************************************
Goodbye Food Pyramid, Hello Dinner Plate, New York Times
***************************************************************************************************************
From last week: 50 Overhead Squats for time, 5 Pull-ups on the minute each minute
Post thoughts to comments.
Continue Reading
Tuesday WOD, May 31, 2011
Posted on 30. May, 2011 by Amie.
WOD:
For time:
400m Run
50 Sit-ups
40 Double-unders
30 Kettlebell swings
20 Walking lunges
10 Muscle ups
20 Walking lunges
30 Kettlebell swings
40 Double-unders
50 Sit-ups
400m Run
Sub for muscle ups is 10 chest to bar pull-ups and 10 dips. Post time to comments.
*************************************************************************************************************
The CrossFit Games Regionals started this past weekend, and there will be several regions competing each weekend. You can follow the athletes here each week.
CrossFit Seven qualified for the South Central Regional! Team members are: Curtis, Lucas, Mark F., Summer, Mitzi and Kristin. Please make plans to go cheer them on!! The Regionals are in Tomball, near Houston., Friday June 17- Sunday, June 19.
We have a couple of rooms reserved for the team, and all are welcome to stay! If you want to reserve your own hotel room, from the sounds of it, everything in Tomball is booked; you will have to find something in Houston (the next closest city). If you are planning on attending one or all of the days, please post to comments so we have an idea of who all is going!
In other Games news, Karli finished first in our Region in the under-18 category! Congratulations to Karli!
A few highlights from the CrossFit Regionals held over the weekend (keep an eye out for John V.’s sister in the North Central Regional!):
Post time to comments.
Continue Reading
MEMORIAL DAY WOD, MURPH
Posted on 29. May, 2011 by Amie.
(Schedule for Memorial Day: 9 am class only, followed by open gym.)
“MURPH”
(First posted on 18 AUG 2005.)
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.
***************
The Man Behind Murph, by Brett Vernon
Anyone who has been CrossFitting for a few months fears, hates or hides from Murph. That is because Murph as a WOD is a long, arduous, painful, grind that exhausts just about every muscle in your body. Just when you think you’re finished you have to run that one last mile. It’s actually that second mile that makes me think a lot about Murph’s last stand. You see, Murph to me is more then just a hard WOD, he was a good friend. I was in BUD/s with Murphy until a leg injury rolled him out of our class. I would still see him around the training compound but didn’t spend much time with him until we both found ourselves in Djibouti, Africa in the late summer of 2003.
We were both in Africa in support of Operation Enduring Freedom and had our daily duties so we didn’t see each other very much during the day. At night we generally had a fair amount of down time and since we both liked to stay up late, we found ourselves in the Tactical Operations Center (TOC) telling war stories, writing emails and calling home. It was at this time that I really got to know Murphy. We spent hours talking about our lives back home and the different training we had gone through. We compared operations of SEAL Team Five and SEAL Delivery Vehicle Team 1. I learned a lot about SEAL Delivery Vehicles (SDVs); life in Hawaii, island fever, his girl Heather and Murphy himself.
Meanwhile, I had a family member back home that was sick and not getting better. It weighed heavily on my mind and when it was too overwhelming Murphy was there for me to calm me down. He would tell me everything is going to be OK, and work to cheer me up. Never once did I feel a strain in our friendship because he was an officer and I was enlisted. That was the thing about him; he was just one of the boys. I felt as if he would happily do anything for me if I ever asked and at the end of my deployment he invited me to come to Hawaii when we both got home and had some time off. A trip I regret I never took.
Two years later on June 28th, 2005 Murphy led a four-man reconnaissance team in Afghanistan that was compromised and overrun by hundreds of Taliban fighters. In an effort to save his boys Murphy took his mobile phone…
“…walked to open ground. He walked until he was more or less in the center, gunfire all around him, and he sat on a small rock and began punching in the numbers to HQ….I could hear him talking, ‘My men are taking heavy fire … we’re getting picked apart. My guys are dying out here … we need help.’ And right then Mikey took a bullet straight in the back. I saw the blood spurt from his chest. He slumped forward, dropping his phone and his rifle. But then he braced himself, grabbed them both, sat upright again, and once more put the phone to his ear. ‘Roger that, sir. Thank you,’ then Mikey continued to train fire on the enemy fighters.”
–Marcus Luttrell, The Lone Survivor.
On October of 2007 Michael Murphy was posthumously awarded the Medal of Honor. The Medal of Honor is the highest award any service member can receive – President Bush awarded it to Murphy’s family.
It is during that last mile of Muph that I think about fighting through the pain, I think about my friend Michael Murphy and the 10 other SEALs that lost their lives that day.
Friends, Brothers, I will never forget.
- Brett Vernon, CrossFit Pacific Coast
Continue Reading
Memorial Day Weekend Schedule
Posted on 29. May, 2011 by Amie.
Saturday, May 28: Regular schedule (9 am class)
Monday, May 30: 9 am class only, followed by open gym until 11 am.
We are fortunate to have many men and women at our gym who serve or have served in our military. We salute you all and the men and women who have sacrificed so much to defend us. THANK YOU!
“The bravest are surely those who have the clearest vision of what is before them, glory and danger alike, and yet notwithstanding, go out to meet it.” – Thucydides
Continue Reading
