May 2012

8:00a Trail Run at South Mtn. (carpool from EVCF 7:30a)
9:00a-1:00p Gym Closed for Extreme Endurance Commercial Shoot.

9:00a Competitors Meeting
10:00a CrossFit
11:00a Stretch/Gymnastics 
12:00p-2:00p EVCF Weightlifting Club

For total load:
Every 2:00 for 8:00
8 Bench Press

For load:
Back Squat 20RM

 “Patience is not passive; on the contrary, it is active; it is concentrated strength”
 ~Edward G. Bulwer-Lytton

4:00p Open Gym
5:00p-7:00p EVCF Weigtlifting Club
7:00p Sage’s going away party at Four Peaks Brewery

For total load:
5 Snatches
Rest 4:00
4 Snatches
Rest 3:00
3 Snatches
Rest 2:00
2 Snatches
Rest 1:00
1 Snatch

For time:
KBS 70/44

“Getting what you want is not nearly as important as giving what you have.”
~Tom Krause

For time:
10 Double Unders 
10 Box Jumps 24”
20 Double Unders 
10 Box Jumps
30 Double Unders 
10 Box Jump
40 Double Unders 
10 Box Jumps
50 Double Unders 

3 rounds for time:
8 Front Squat 225/155
400m Run

“Opportunity follows struggle.  It follows effort.  It follows hard work.  It doesn’t come before.”
~Shelby Steele

8:00a Memorial Day Murph
10:00a CrossFit (Regularly Scheduled wod)

For load:
Every 2:00 for 8:00

8 Press

Alternate rounds with a partner.
3 rounds for time:
150m Row
21 Pull-ups
7 Ring Dips
150m Row

 6:00p EVCF Weightlifting Club

“Navy SEAL (Sea, Air, Land) Lt. Michael P. Murphy, 29, from Patchogue, NY. Murphy was killed by enemy forces during a reconnaissance mission, Operation Redwing, June 28, 2005. Murphy lead a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan, when they came under fire from a much larger enemy force with superior tactical position. Mortally wounded while exposing himself to enemy fire, Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters. While being shot at repeatedly, Murphy calmly provided his unit’s location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds.”

No Trail Run (Mikey’s at the USAW Cert)
12:00p Open Gym

9:00a CrossFit
10:00a CrossFit
11:00a Strech/Gymnastics
12:00p-2:00p EVCF Weightlifting Club

For load:
Every 1:00 for 10:00
1 Jerk

For load:
Back Squat 20RM


“The dream begins with a teacher who believes in you, who tugs and pushes and leads you to the next plateau, sometimes poking you with a sharp stick called ‘truth.'”
~Dan Rather