July 4, 2008
Friday 080704
Back squat, 1 rep
Shoulder Press, 1 rep
Deadlift, 1 rep
Post total to comments.
CrossFittin' for Trevor.
Have a safe Independence Day!
CrossFit Facts
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July 3, 2008
Thursday 080703
"Annie"
50-40-30-20 and10 rep rounds of:
Double-unders
Sit-ups
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A good substitution for double unders are tuck jumps. Jump up and tuck your knees to your chest for each rep of double under
July 2, 2008
Wednesday 080702
Active Rest Day
Mitch getting ready for the San Clemente Ocean Festival.
July 1, 2008
Tuesday 080701
30 Muscle-ups for time
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If you cannot do the muscle-ups do 120 pull-ups and 120 dips.
June 30, 2008
Monday 080630
Hang power clean 1-1-1-1-1-1-1 reps
Increase the load for each set of one.
Post loads to comments.
June 29, 2008
Sunday 080629
"Murph"
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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.
Navy Lt. Michael Murphy, posthumously awarded the Medal of Honor for his actions in combat in June, 2005 while leading a special reconnaissance mission deep behind enemy lines in the Hindu Kush of Afghanistan, will be inducted into the Hall of Heros.
At Patchogue-Medford High School on Long Island, Michael was a National Honor Society student and a varsity football player. He worked as a Lifeguard during the summer months and following High School, attended Penn State University majoring in political science. After graduating from college, Michael enlisted in the Navy to fulfill his passion to become a Navy Seal.
Lt. Murphy was reported missing on June 28, 2005 in search of Taliban and Al-Qaeda insurgents. A 4 man Commando Seal Teal were dropped off in a forested area of Afghanistan's eastern mountain border with Pakistan. The group came under immediate attack by Islamic terrorist thugs, call for help brought in helicopters which were met by heavy fire. One of the helicopters went down killing all 16 on board.
In recognition of Navy Lt. Michael Murphy's courage and sacrifice, he has been awarded posthumously the Purple Heart, Silver Star, the Joint Service Commendation Medal, plus the Navy and Marine Corps Commendation Medal.
"Lt. Murphy epitomized bravery and patriotism but his life was tragically cut short in Afghanistan while defending our nation," said Sen. Charles Shumer. In May 2006 the Congress approved renaming the Post Office in Lt. Murphy's hometown in his Honor, President Bush subsequently signed it into law.
Deputy Secretary of Defense Gordon England, will induct Lt. Murphy into the Hall of Heros at the Pentagon on October 22---the Department of Defense permanent display of all recipients of the Medal of Honor.
At 6:00 pm on October 22, Admiral Gary Roughead, Chief of Naval Operations will present the Medal of Honor flag to the parents of Lt. Murphy in a ceremony at the Navy Memorial. Lt. Murphy is the first armed forces member to receive the Medal of Honor for combat in Afghanistan in support of Operation Enduring Freedom, he is also the first Navy service member to receive the Medal of Honor for actions in the Global War on Terror.
June 28, 2008
June 27, 2008
Friday 080627
Three rounds for time of:
45 pound Thruster, 50 reps
35 Pull-ups
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"The Snatch is a Vicious Extension Against the Ground", Mike Burgener - video [wmv] [mov]
June 26, 2008
Thursday 080626
Run or Row 5K
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