, , , ,

THU07MAR2019

Sign up for 19.3 Heats on the desk in the gym!

WOD

Mobility
Forearm Stretch & Smash
Quads Foam Roll 2 min
T-Spine Mobility (Coach’s Choice)

Active Recovery
EMOM for 16 min (4 Rounds):
Min 1 – 5 Thrusters + 5 OHS
Min 2 – 7 Burpees to 6″ Target
Min 3 – 4 DB Lunges + 4 Kipping HSPU
Min 4 – Recovery Run/Row/Bike/Ski

*All weights should be light-medium (easy)
*Scale DB Push Press for HSPU

, , ,

The Open

By Coach Robert

2019 marks my 7th CrossFit open. Every year there’s a bit of excitement, anxiety, fear and a thousand other emotions that cross my mind.

“Am I ready? Will I have to scale? I hate double-unders. Intramurals?!? Now I have to be on a team?!? I don’t want to let my team down. Do I really have to do this?”

While the task in front of us seems daunting, it’s not impossible. The truth is that it’s just working out. No matter what my score is, my community will rally around me whether I’m the first one or the last one to finish. Scaled, RX… IT DOES NOT MATTER.

As with every workout, the effort that you give is the important part. Your CrossFit Wylie family is behind you. You’ve already put in great effort day in and day out. Give your best, celebrate your success’, cheer on your friends and have some fun. Who knows, you might even surprise yourself. You got this CrossFit Wylie!

Sidenote; you have until 7PM Monday night to sign up for an intramural team and submit your score for the first Open workout. It’s not too late! Email crossfitwylie@gmail.com to get added to a team.

, ,

Club Championship Event 5 – FINALS

Friday Schedule: 530AM & 900AM CLASSES, 5PM Open Gym
First Heat of the Club Championship Finals will start at 6 PM. 

IF YOU ARE ATTENDING, YOU NEED TO SIGN UP FOR A HEAT (registered participants only) – CLICK HERE

If you can’t come on Friday, you need to get it done before Friday. Here’s the current leaderboard. You have until Friday to make up any missed workouts. If you have complete any workouts that we don’t currently have scores for, please us the scores at crossfitwylie@gmail.com. 

Club Championship – Final Event

AMRAP in 12 Minutes:
*Tie-break time at completion of Clean & Jerks

Rx
50 Wallballs (20/14)
40 Box Jump Overs (24/20)
30 Pullups
20 Bar Facing Burpees
10 Clean & Jerks (185/125)
5 Ring Muscle Ups

Masters
50 Wallballs (20/14)
40 Box Jump Overs (24/20)
30 Pullups
20 Bar Facing Burpees
10 Clean & Jerks (155/105)
5 Bar Muscle Ups

Scaled
50 Goblet Squats (20/10DBs)
40 Box Jump Overs (20/16)
30 Kettlebell Swings (35/26)
20 Bar Facing Burpees
10 Clean & Jerks (115/75)
5 Pullups

 

 

,

Athlete Spotlight: Meet Angela Johnson

Angela Johnson works as a trade specialist and has a bachelor’s degree in accounting and business management. She has been married for 22 years and has three boys. Her oldest son is a United States Marine, her second son will graduate high school with honors, and her youngest is in Acapella Choir. In her spare time, she is a volunteer with the Wylie East high school band, which all of her sons are current or past members of. She always shows up at the gym with a
positive attitude and has a smile on her face. She is very encouraging to all the members of CrossFit Wylie and we are very lucky to have her.

Coach Alex sat down with Angela to learn more about her and her experience with CrossFit Wylie.

Q: How long have you been at CrossFit Wylie
Angela: Since June of 2015.

Q: Why do you CrossFit?
Angela: I do it for the community and so I will work out, If I try to do this on my own I am not
going to do it

Q: Favorite CrossFit movement or lift?
Angela: The Deadlift.

Q: Least favorite CrossFit movement or lift?
Angela: Burpees.

Q: What is the thing that has surprised you the most since you started CrossFit?
Angela: The mobility and the strength in my shoulders that I have gained with CrossFit.

 

Q: What advice do you have for beginners? What do you wish you would have known when you started?

Angela: Don’t be intimidated, ask questions, your coaches are here to help, and modify
movements as needed.

Q: Can you tell me an interesting fact about yourself?
Angela: I went back to school to get my bachelor’s degree when I had a 3-year-old, 5-year-old, and 7-year-old.

Great job Angela! Angela is a great example of someone with some pre-existing joint issues and injuries, that didn’t really believe she could do CrossFit at the beginning. Yet here she is 3 years later, coming almost every day, fitter, stronger, and healthier. Keep up the great work! – Coach Chris

The Murph Challenge | The Murph Challenge - Memorial Day

The Murph Challenge – Memorial Day

Murph – The Man

Here are the details for The Murph Challenge – Memorial Day. A team of 4 Navy SEALs led by LT.Lt. Michael P. Murphy | The Murph Challenge - Memorial Day Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with hundreds of enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need of help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open ground, to use his satellite phone, exposing himself to enemy fire. LT Murphy was mortally wounded making that call.

They continued fighting until Lt Murphy and two of his three teammates were mortally wounded. His fourth team member, severely injured himself, managed to escape and was rescued 4 days later. He went on to tell the story in a book and movie titled “The Lone Survivor”.

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy was posthumously rewarded the Medal of Honor, the first service member to receive the medal for service in Afghanistan, and the first Navy recipient of the medal since Vietnam.

The Event – May 28, 2018

Every year on Memorial Day, Americans honor those who have fallen serving the United States Armed Forces. At CrossFit Wylie, we have a tradition of supporting The Murph Challenge by completing “Murph” the workout on Memorial Day.

Get Involved

CrossFit Wylie Members are encouraged (but not required) to register, but you do get a cool shirt and the money goes to a great cause. To register for The Murph Challenge or donate visit themurphchallenge.com and sign up.

Drop-Ins

If you are not a member at CrossFit Wylie, you have to sign up ahead of time. You must also either bring proof of registration from themurphcallenge.com or pay a $20 drop-in fee.

Veterans and Active Duty Military are Free.

Heats – Required Sign Up:

We will run groups of 30 starting every hour at 0800. There will be a 30 athlete cap on each group. Members and guest must register for a group in Wodify. Wodify Heat Signups will be available starting Tuesday the 22nd.

The Murph Challenge – Memorial Day

“Murph” – The Workout

The Murph WOD | The Murph Challenge - Memorial Day

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. 

DON’T BE DISCOURAGED if you can’t do the entire workout, not many can. Anyone can do their own version of “Murph” including scaling the run, reps, movements, or even partitioning the workout as a team. The idea is to challenge yourself and do a little more and go a little faster each year.

Beginners or non-members of unconfirmed experience level will be scaled or partner accordingly by Crossfit Wylie coaches.

,

2019 CF4CF

ALL PROCEEDS GO TO THE CYSTIC FIBROSIS FOUNDATION
DONATIONS and VOLUNTEERS WELCOME!


Since 2013, CrossFit Wylie and our sponsors have hosted the CF4CF competition and fundraiser benefiting the North Texas Chapter of the Cystic Fibrosis Foundation. To date, we have raised over $60,000 for the foundation to help them find a cure! Each year we have over 120 athletes battle it out in three divisions. CF4CF is the premier non-profit throw-downs in Texas.

Shirts & Swag | Awards | Professional Scoring | Vendor Booths | T-Shirt w/ Registration

2 Person Teams:
Male/Male or Female/Female

4 Divisions:
Rx
Masters Rx (40+)
Scaled
Teens (12+)

Take Advantage of Early Registration Discount:
$140 per Team – thru March 3rd
$170 per Team – thru April 21st

Movements will be announced soon!

Sponsors
Most of the money we have been able to donate over the past 6 years is in large part because of the support of our sponsors.

—Signup a $500+ Sponsor and get Free Registration for 1 Team! Contact crossfitwylie@gmail.com— 


Events 1 & 2

Rx Division:
Event 1 – Athlete 1 completes AMRAP in 5 Minutes:
9 Burpees Over Bar
9 Clean & Jerks (135/95)

Immediately into…

Event 2 – Athlete 2 completes AMRAP in 4 Minutes:
6 Burpees Over Box (24/20)
6 Clean & Jerks (165/115)

Masters Division:
Athlete 1: Burpees over Bar, 115/75
Athlete 2: Burpees over 24/20 Box, 135/95

Scaled Division:
Athlete 1: Burpees w/ step over bar, 95/55
Athlete 2: Burpees w/ jump over bar, 115/75

Events 1 & 2 will be completed back-to-back on one 9-min clock but will be scored as separate events.

Event 3

Rx & Masters:
AMRAP in 12 Minutes, one athlete working at a time, split reps as desired:
30 Wallballs (20 to 10’/14 to 9’)
30/24 Calorie Row
30 Toes to Bar

Scaled Division:
9/8’ target on Wallballs
Heels Above Hip (Heels must rise above the athlete’s bottom, see demo video)

FLOATER WOD

Rx & Masters:
2 Rounds:
75 Double Unders
100M Litter Carry (340/260)

Scaled Division:
110 Single Unders
100M Litter Carry (260/180)


Important Links

images


2018 CF4CF SUPPORTERS

 

 Sponsorship Inquiries: crossfitwylie@gmail.com


“Leaving it all on the floor, to create more tomorrows for those with Cystic Fibrosis!”

Proud Supporter Badge