28May
Announcements
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
HomeGrown AthletX - Functional Fitness
Mobility Prep
2:00 minute Echo Bike
1:00/1:00 Active Scorpion Stretch
:30/:30 sec Sampson Stretch + Tall Kneeling Hamstring Stretch
1:00 Alternating Active Pigeon Stretch
-
Barbell Prep
2 Sets
10/10 Single Leg Barbell Romanian Deadlifts
10 Sumo Stance Good morning @ 3311 Tempo
Core / Primer (Checkmark)
5 Sets, For Quality
5 Glute Bridge w/5 sec Pause at Extension
10 Alternating Hollow Knee Tucks
10 Tall Plank Knee to Elbows
Panic at the Disco (AMRAP - Rounds and Reps)
For Reps:
5 Sets
3:00 On/1:00 Off
6-8-10-12-14...
Calories
Deadlift
Abmat Sit-Ups
Barbell: (Rx 185/135, S 155/115)
*Women start at 4 Calories and increase by 2 each round
Score = Total Rounds + Reps
*You will pick up where you left off each AMRAP.
Goal: 6 Rounds
Score: Rounds + Reps
Stimulus: Posterior Chain / Core
RPE: 7/10
PRVN Mobility #10 (Checkmark)
10/10 Quadruped Adductor Hip Rock (5 sec Pause in Stretch)
1:00 Down Dog Calf Stretch
1:00/1:00 Active Pigeon Stretch (5 sec Pause in Stretch)
1:00/1:00 Couch Stretch
Optional Accessories (Checkmark)
3 Sets, For Quality
10 Prone Y-T-W
45 second Sorenson Hold
27May
Announcements
MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
HomeGrown AthletX - Functional Fitness
Warm-up
For Completion
6:00 AMRAP
5/5 Worlds Greatest Stretch
6 Inchworm to Hollow Body
12 Plank Shoulder Taps
8 Scapular Pull-Ups
8 Kip Swings
Murph (Time)
For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
Stimulus: Chipper / Muscular Endurance
RPE: 10/10
Primary Objective: Complete the workout
Secondary Objective: Fastest overall time
Goal: 40-50 minutes
Time Cap: 75 minutes
[Murph: Levels] (AMRAP - Reps)
Recruit (Beginners): 0-6 months of CrossFitting or other high-intensity workout regimen on a consistent basis.
Murph Recruit
For time:
500m Run
25 Pull-ups
50 Push-ups
100 Squats
500m Run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 500m run.
Petty Officer (Intermediate): 6-12 months of CrossFitting or other high intensity workout regimen on a consistent basis.
Murph Petty Officer
For time:
1000m Run
50 Pull-ups
100 Push-ups
200 Squats
1000m Run
*Partition the pull-ups, push-ups, and squats as needed. Start and finish with the 1000m run.
Partner Murph
Two person team version:
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
*1 run together and split work as needed
Master Chief (Elite): 1+ years of CrossFitting or other high intensity workout regimen on a consistent basis.
Murph Master Chief
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 have a 20lb men or 14lb women vest or body armor, wear it.
Mobility
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon
26May
Announcements
MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
HomeGrown AthletX - HGX-FIT
Metcon (No Measure)
Landmines: 2min/movement
*Front squat
*Knee drive reverse lunge
*Lateral lunge
*Curtsy lunge
*Reverse lunge + Press (same side)
*Seated arm press
*Tall kneeling alt press (both hands)
*Squat iso alt press (both hands)
*SA bent over rows
*T rows (with green/black bands or rope)
*Rotational clean press (same side)
*Split jerk (same side)
*Standing rotation
*Hip rotation
**Rest and repeat
26May
Announcements
MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Functional Fitness
Warm-Up (No Measure)
2:00 minutes, Cardio Choice
-
1:00/1:00 Active Scorpion Stretch
:30/:30 sec Sampson Stretch + Tall Kneeling Hamstring Stretch
1:00 Alternating Active Pigeon Stretch
-
2 Sets
60 sec Wall Sit
:20/:20 sec Side Plank
:30 sec KB Dead-Bug
:15/:15 sec Pause Bird Dog Hold
Cruz Ramirez (3 Rounds for time)
Every 12:00 minutes, 3 Sets
50/35 Calorie Echo
200ft (60m) Kettlebell Farmers Carry
50/40 Calorie Ski or Row
100/100ft (30/30m) Single Arm DB Overhead Carry
50 Double Unders
Kettlebells @ 70/53lb, 32/24kg
Dumbbell @ 50/35lb, 22.5/15kg
[Cruz Ramirez: Levels] (3 Rounds for time)
Level 2:
Every 12:00 minutes, 3 Sets
40/28 Calorie Echo
200ft (60m) Kettlebell Farmers Carry
40/32 Calorie Ski or Row
100/100ft (30/30m) Single Arm DB Overhead Carry
50 Double Unders
Kettlebells @ 53/35lb, 24/16kg
Dumbbell @ 35/25lb, 15/12kg
----
Level 1:
Every 12:00 minutes, 3 Sets
30/22 Calorie Echo
200ft (60m) Kettlebell Farmers Carry
30/24 Calorie Ski or Row
100/100ft (30/30m) Single Arm DB Overhead Carry
100 Single Unders
Kettlebells @ 44/26lb, 20/12kg
Dumbbell @ 25/15lb, 12/7kg
----
Masters 55+:
Every 12:00 minutes, 3 Sets
40/28 Calorie Echo
200ft (60m) Kettlebell Farmers Carry
40/32 Calorie Ski or Row
100/100ft (30/30m) Single Arm DB Overhead Carry
50 Double Unders
Kettlebells @ 53/35lb, 24/16kg
Dumbbell @ 35/25lb, 15/12kg
----
Competitor:
Complete Day Off
--
Big Class Option
Every 12:00 minutes, 3 Sets
Minutes 1-2: Echo Bike @ 60-70%
Minute 3-4: 200ft (60m) Farmers Carry
Minutes 5-6: Calorie Row or Ski @ 60-70%
Minutes 6-8: 100/100ft (30/30m) Single Arm Overhead Carry
Minute 9: 50 Double Unders
Kettlebells @ 70/53lb, 32/24kg
Dumbbell @ 50/35lb, 22.5/15kg
--
Hotel Gym / Travel / Limited Equipment
Every 12:00 minutes, 3 Sets
600m Run
200ft (60m) Farmers Carry
600m Run
100/100ft (30/30m) Single Arm Overhead Carry
50 Double Unders
26May
Announcements
MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
The Phoenix 6/14 @ 630PM
HomeGrown AthletX - Uniquely Abled Fitness
Warm-up (No Measure)
2x:
100 meter jog
10 arm circles
10 jumping jacks
Uniquely Abled Murph (Time)
500 run or 8 minutes on machine
then….
20 rounds (or as many rounds as possible)
5 ring rows
10 push ups
15 air squats
then…
500 run or 8 minutes on machine
25May
Announcements
MAY 27th MURPH classes at 8AM and 9AM open gym at 7AM
UAF Buddy Comp 7/21 @12-2pm
CrossFit Level 1 Certificate Course Aug 3rd and 4th
HomeGrown AthletX - Functional Fitness
Warm-Up (No Measure)
10:00 minutes, for Quality
10 PVC Pipe Pass Throughs
10 PVC Pipe Around the Worlds
:30 sec Standing PVC Pipe Prayer Stretch
5/5 KB Windmill
5/5 Single Arm Overhead Reverse Lunges
Barbell/Workout Primer (No Measure)
3-4 Sets, Building Loads to working weights
1 Snatch High Pull
1 Muscle Snatch
2 Overhead Squat
1 Power Snatch
2 Overhead Squat
--
2 Power Clean
2 Front Rack Reverse Lunge
---
*Start at the Hang Position with an empty barbell round 1, then add loads and move to the floor for rounds 2-4 as you build to your working weights
I Am Speed (Time)
12 Rounds for Time, Alternating Full Rounds with a Partner
8 Overhead Squats
7 Bar Facing Burpees
6 Alternating Front Rack Reverse Lunges
5 Bar Facing Burpees
Load: (Rx 115/75, S 95/65)
Time Cap: 30 minutes
Primary Objective: Complete each round in 1:30-2:00 minutes
Secondary Objective: Consistent paces across all rounds
Stimulus: Barbell Conditioning / Anaerobic
RPE: 8/10
Mobility (Checkmark)
PRVN Yoga Flow
2 Rounds
Right Leg + Left Leg
:15 second Down Dog
:30 second Low Lunge
:15 second Elbow to Knee and Rotate
:15 second Reach to Sky and Hold
:30 second Half Kneeling Hamstring Stretch
:30 second Pigeon