Archive for May, 2012

Regoinals 4 team WOD

Thursday, May 31st, 2012

Teams of 4 (2 Men, 2 Women)

For time:
75 Back squats (95 lbs)
50 Pull-ups
25 Shoulder-to-overhead (95 lbs)
75 Front squats (65 lbs)
50 Pull-ups
25 Shoulder-to-overhead (65 lbs)
75 Overhead squats (45 lbs)
50 Pull-ups
25 Shoulder-to-overhead (45 lbs)
75 Back squats (135 lbs)
50 Pull-ups
25 Shoulder-to-overhead (135 lbs)
75 Front squats (85 lbs)
50 Pull-ups
25 Shoulder-to-overhead (85 lbs)
75 Overhead squats (65 lbs)
50 Pull-ups
25 Shoulder to overhead (65 lbs)

AMRAP EMOM? WTF

Wednesday, May 30th, 2012

MDM T-SHIRT HAVE BEEN ORDERED AND I AM TOLD IT WILL TAKE A FEW WEEKS. JUST A REMINDER THE T-SHIRTS ARE $35.00.

WARM UP: 1000 METER ROW AND MWOD!

WOD

AMRAP 10 MINUTES

EMOM

MAX DU’S IN 30 SEC
3 POWER CLEANS 135/95

YOUR SCORE WILL BE YOUR DU REPS.

Open Gym 5-6

Tuesday, May 29th, 2012

Here are the team setup for Thursday’s Team Regional WOD!

TEAM 1: CF, LF, JC, CC
TEAM 2: QB, BB, VP, SB
TEAM 3: EM, DM, LB, LF
TEAM 4: H, M, NN, CL
TEAM 5: MARK, SARA, TED, ?

Please let me know if you can not make it so I can make changes to the team line up.

Memorial day “Murph”

Sunday, May 27th, 2012

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satelite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severly injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”

For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service menber to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam

Lt Murphy had a favorite workout he would do to prepare for his deployments. He was an avid Crossfitter and would make sure he wore his body armor for this workout, which he started calling “Body Armor” After his death, the crossfit community renamed it, it would now be referred to as “Murph”. A very demanding workout had just been given a name, and a soul.

WOD
“Murph” consists of the following:
1 Mile Run to start
100 Pull-ups
200 Push-ups
300 Squats
1 mile run to finish

For time: Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got body armor or a twenty pound vest, wear it.

There are many variations available, so anyone can do their own version of Murph. Do not be discouraged if you can’t do the entire workout (Not many can). The idea is to challenge yourself and do a little more a little faster every year.

T-shirt order:
Since we have been so busy with work and Regoinals we did not have a chance to set up for Memorial day Murph 2012. For those who would like a MDM T-shirt, I will put up a sign up sheet on the door and will place the order at the end of the WOD. Please make sure you put down shirt size, color (Black, green), and style (men or women’s). Tshirts are $35.00 with shipping and handling. CFDF will be doing this WOD every year.

Shirts come in the following colors and sizes:

Men’s sizes : S, M, L, XL, XXL, XXXL, (Colors) Charcoal or Green.
Women’s sizes: S, M, L, XL, XXL. (Color): Green Only

Here is a link:http://memorialdaymurph.com/memorialdaymurph_007.htm


Regional Pictures!

Friday, May 25th, 2012

FRI, SAT, SUN- REGIONALS NO CLASSES

Friday, May 25th, 2012

GOOOOOO ALANNA’IMAL!

If you want to come watch Alanna and other crazy strong athletes throw down this weekend then come join us at the regionals! Information is posted on upcoming events link! Don’t forget to wear your CFDF swag to represent!!!
Alanna’s wod times are 11am and 2:30pm on Fri, 11am and 4pm pm on Sat, & 9am & (1:45pm if she makes finals).

For those who cannot make it- please pick a road wod from side of page and post what you did under comments. We will be back to normal schedule on Monday.

Doing some 3 min work

Thursday, May 24th, 2012

3 mins of handstand holds on wall
3 mins max pullups
3 mins max alternating pistols
3 mins max hang clean (105,75)
3 mins max ring dips

amrap 21

Wednesday, May 23rd, 2012

Amrap 21…..yep I said 21 – hey that extra minute may make a difference

5 wallballs (20,14)

5  KB (2,1.5)

5 burpees on to your plate, hand release at bottom (like Bend games for those who went)

plate carry to end of parking lot and back (35,25)

Rest Day/Open Gym 5-6

Tuesday, May 22nd, 2012

Some nice lifting yesterday all!

THIS FRIDAY NO CLASS
SAT AND SUN NO CLASS unless I let everyone know otherwise.

We have a big group going to Puyallup to cheer Alanna’imal on at regionals….come join us if you don’t have plans this weekend and see what the crazy CrossFitters do in competition. I have information on the upcoming events link.

Below see information on our own Ryan DeBell. I have had Ryan do ART on my hammy that I tore this last year and it helped out a lot to get my damaged tissue moving better and my leg back up by my head when needed for my crazy dance moves (-: ….try it out!

Ryan needs visits in order to graduate!
I have 5 cards available that get your first visit for $20 (this includes, history, physical, and treatment).
We take all insurance plans if you have chiro coverage.
We are the best/nicest clinic in Portland.
Call and make an appointment with Ryan. The hours on the website are not Ryan’s hours. Call the clinic for hours.

http://www.facebook.com/l.php?u=http%3A%2F%2Fwww.uws.edu%2FClinics%2FGresham_Integrated_Care.aspx&h=IAQG4o-6U

EMOM Lift Day

Monday, May 21st, 2012

Get a nice warm up in with with some jumprope work or rowing.

Choose one oly lift- Snatch, Clean or Clean and Jerk and perform a 15 min emom. Depending on the weight you choose you can go for 1-3 reps per round. Post load.

What a great BBQ this weekend- Thanks for bringing all the great food everyone!