- Banded hip floss x 1:00 left leg
- Banded straight leg extension x 10 reps + 10 second hold (left leg)
- Banded hip floss x 1:00 right leg
- Banded straight leg extension x 10 reps + 10 sec hold (right leg)
- Jump rope x 25 single leg jumps - left
- See Saw step x 4 reps - left leg only
- Jump rope x 25 single leg jumps - right
- See Saw step x 4 reps - right leg only
- Contralateral Dead bug x 10 reps (5 each leg, alternating)
Empty barbell complex x2:
One complex consists of 5 reps each of:
- Dead Lift - mid shin to hip
- Hang Clean Pull - knee to triple extension
- High hang muscle clean - hip to rack
- Strict press
- Back Squat
- Deadlift 3, 3, 3, 3, 3
5 rounds for time (12 min cap):
- 5 Power Cleans (95/65)
- 10 Front Rack Lunges (95/65)
- 15 Ring Rows
***For all you stars out there - an Rx'd ring row places the shoulders directly below the rings when the arms are fully extended :)
- Use DB's instead of barbell
- 3, 6, 9 rep scheme
If you are here looking for the WOD, come down and check out the second day of our Vermonster competition! See a bunch of folks throwing down and working hard, get inspired.... maybe even lend a hand! Workouts start at 9, and finish up around 4. Stop in and see what's happening! You know you want to......
- 5 min Full Body Foam Roll
- Thoracic Spine, Shoulders, Hips, Ankles
- Back Squat 5-3-3-1-1-1
- 5 Back Squat (115/80)
- 10 Burpees
- 1 Km Team Ski Erg
Due to the holiday, our regular Tuesday/Thursday On-Ramp schedule is being pushed back 1 week in July. Enjoy your 4th of July, and our next crew of on-rampers will have class on July 8th, 10th, 15th, and 17th. If you have any questions, please feel free to send us an email at Play@theconfluencevt.org.
Independance Day! We are closed for the day. Relax, eat good food, and enjoy the day. We'll see you tomorrow!
Green Mountain CrossFit is closed for Memorial Day! Enjoy the holiday!
We will be running one class today at 9am. The workout will be "Murph"
For time, complete:
- 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.
You do not need to sign up for class. Just show up at 9am. If the workout looks intimidating, don't worry - you can scale this just like you would scale any other CrossFit workout. Dan Kiniry will be running the class and can help discuss your options. There is no reason you shouldn't come. If you cannot make it to class and are looking for something to do, this is easy enough to do on your own.
“Do. Or do not. There is no try.”
First, I would like to apologize for the cheesy title. Sorry.
Now that that's out of the way, lets get into some thoughts about 14.4.
This is the longest workout we’ve seen yet in the 2014 Open. (OK, I will concede that 14.2 was long for the elite folks, but for most of us, it was only a few minutes.) It’s also the first time we’ve seen a rower make an appearance in the open, and it’s the first time we’ve seen a real chipper show up. That is, unless you count the Karen/Double Under/Muscle Up horror show that we saw the previous 2 years. We’ve got 5 different movements going on here and a couple different strategies to talk about, so I’m going to get right into it. Here’s my thoughts on how to do well with 14.4:
Pace, Pace, Pace. Pace. Pace. Should I say it again? Pace.
I thought I might start by sharing some of the ideas I had when trying to title this blog post:
- 14.3 – Safety First, Kids!
- 14.3 – A chiropractor’s dream.
- 14.3 – Don’t let your lower back explode or your spine shoot out your throat.
- 14.3 – Really, Dave? Seriously?
Well, you get the idea….. 14.3 is a ladder of deadlifts where both the rep count and weight increase. Between each set of deadlifts is a set of 15 box jumps. This will be a great workout for the regional and Games level competitors. We have not yet seen any Open WOD go this heavy, and it will give the really strong athletes a chance to shine. If you haven’t guessed yet however, I have some reservations about this workout for the 200,000 or so other people who will attempt this in the next few days. For the average mortal CrossFitter, this workout poses some serious safety issues that cannot be ignored. With that in mind, the Open is also a chance to push through boundaries and surprise yourself with just how far you have come in the last year. Here’s a few things that I think will be helpful in approaching 14.3.