lecture - OH squat,
with a partner:
- 3 Rounds: 100m Row @ 10 damper, 5 front squats 5 push press 5 thrusters w/ 45# bar, 5 Strict Pull-ups
- 3 Rounds: 10 Russian Swings w/ 88/70, 30 Double Unders
- 2 Rounds: 25 double unders, 2 Wall Walks, 5 strict toes to bar, 5 shoulder to oh w/ 60/45K, 6 lunges
1 Set @ 100%
1 set @ 100%
1 Set @ 100%
Rest 10 minutes
EVERYONE: AMRAP in 5 Mins @ 80%
Between the upcoming holiday and the CrossFit Games - South Central Regional event this weekend, we will be having modified hours Friday, Saturday, & Monday.
Please join us on Monday for heats starting at 4, 5, & 6pm to take on "Murph" in honor of Memorial Day:
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.
April 8, 2013 Keir Simon
This is how things went growing up when it came to eating out...
Mom/Dad - "Where do you guys want to eat tonight?"
Me - "I don't care as long as there is BREAD!!!"
Ok, maybe this isn't exactly how it went but it easily could have. I was every parents dream when it came to eating out. Why, because if the restaurant served free bread I was set. That was my dinner and I couldn't have been happier about it.
We all have that one place growing up where your family used to eat, that place you will never forget. For me that place was Mecca. How this place isn't on every travel channel/food network "best diners in the US" show is beyond me. The number one reason why it should be on such lists...CINNAMON ROLLS!!! Now don't get me wrong, it probably wasn't as big as I remember since I was kid at the time but holy heaven it was HUGE. It filled up the whole plate and then some. Fresh, warm, with butter melting on top...excuse me, I need a moment.
I bring this up because giving up (for the most part) simple carbs/sugar has been a struggle. Craving baked goods is a regular part of my day...donuts, cookies, cake, cupcakes, etc. Yes I still indulge occasionally but it's 1/20th as much as I use to. I will be the first one to admit that I'm fortunate that I don't put on weight as easily as some (gift and curse) but it doesn't mean I don't feel the physical effects of a sugar high and subsequent crash. Feeling tired, run down, unable to concentrate, and lets not forget the guilty feeling.more