Wednesday – 05/30/12

Dues for the month of June are due and more T-shirts are on the way.

Tuesday was fun, we had lots of new faces, I look forward to getting know everyone better and seeing some ridiculous results over the next few months. Summer is upon us, and it’s “Shred Season” as one of my buddies aptly put it. But I want you to remember that being fit is not seasonal. It is a lifestyle. I have yet to meet a person that was committed to a healthy lifestyle and unsuccessful in the rest of his life. The two do go hand-in-hand. Small choices we make everyday about who we are and who we want to become will literally shape us and our children’s lives for years to come, and it’s never to late to start making better choices.

Masters Division CrossFit Games Competitors, Age 45+

WOD 05/30/12

15 minutes to establish a 1RM 3 position (Full/Hang/Tall) Snatch

5 rounds for time of:

3 Muscleups
3 Chest-to-Bar Pullups + 5 Ring Dips
18 Wall Balls (20/12)

Tuesday – 05/28/12

I can’t thank the Memorial Day group enough. The gym looks way better and we’ve only just begun. 

WOD – 05/28/12

Back Squat 1X8 @ 70%, 1X8 @ 75%, 1X5 @ 85%
Based on percentage of 1RM from last week.
Rest 90 sec between sets.

3 rounds for time of:
Run 400m
21 KBS (53/35)
12 Pullups


Team workout at 9:00am followed by a potluck lunch, bring something simple and whatever beverage you want.

I’ve moved the Gym Records and new Home/Travel WOD pages to a new Member Links area over on the right. Check it out.

My view Sunday morning…


In memory of Navy Lieutenant (SEAL) 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.

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

The format and scaling (yes it WILL be scaled!) will be determined by the number of athletes and skill level on each team. Don’t let this workout scare you off, I will be sure make it fairly easy for beginners!

Friday – 05/25/12

Camp Leatherneck CrossFit, Afghanistan

Holiday Weekend Info

I’m going to a graduation Saturday, so NO class Saturday.

The lovely ladies of the 9:00am class beat me until I agreed to the let them help paint the gym. Here’s the plan…

We will have one class at 9:00am on Monday morning. It will be a team challenge and we will be doing a version of one of the Hero WODs in honor of Memorial Day.

If you have time to hang out after, please bring clothes to paint in, and a potluck style dish and beverage of choice. After the workout we will eat lunch, hangout, and paint the gym. I appreciate all of the help, present and in the future! Have a great weekend!

WOD 05/25/12

4X5 Weighted (if possible) Ring Dips
As Heavy as Possible – Rest 90 Seconds

12min AMRAP of:
3 Wall Walks
Run 200M
15 Push Press (95/65)

Mobility for reminder of class time.

Thursday – 05/24/12

WOD 05/24/12

12min of snatch practice

3 rounds for time of:
15 Front Squats (115/75)
15 T2B (DEMO)
15 Lateral Box Jumps (20/17) (DEMO)

Wednesday – 05/23/12

We got A/C installed in the office and bathrooms today. We’ve come a long way from the park workouts we had just a few weeks ago.

WOD – 05/23/12
12 minutes to a establish a 1RM Back Squat.


3 rounds for total reps of:
90 sec. ME Power Cleans (135/95)
90 sec. Rest
90 sec. ME Burpees
90 sec. Rest