Community Archive

Motivation, commitment, knowledge, progress, perseverance, struggle, achievement, success, integrity, community, these are all aspects that students will experience, to a deep degree, through our Personal Training Fundamentals Course. We believe CrossFit has provided one of the most attractive fitness programs the world has ever seen and our mission is to make a positive impact on the community around us by offering CrossFit training with the highest level of quality and value possible.

Check out our Getting Started page and submit an inquiry to take your first step towards joining us in this incredible lifestyle.

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Before I ever got involved with CrossFit, I had read about Lt. Michael Murphy’s heroism in a book called “Lone Survivor”.  I consider myself a student of leadership, and whether I’m looking for lessons from elite military units and personnel, or studying successful corporations and CEOs, a common thread that is easily understood to be shared amongst great leaders, is that they possess great courage.  The source of their courage, though, is what eludes many.

What I believe to be Lt. Murphy’s source of courage is love.  Love for his country, love for his family, and ultimately, it was love for his team, his brothers-in-arms, those who were with him in harm’s way, and those who he ultimately sacrificed himself for knowing full well the disparity of their situation.  No fear in the world could force Lt. Murphy to take the actions he did to do his best to save his team that day, only love could flame that courage.  Lt. Murphy was a common man that embodied uncommon valor.

I invite you to go through tomorrow’s workout with not just the idea that you’ll be taking on a challenging workout, but to embrace every step in the run, every grip of the pull up bar, every heave off the ground, and every burning lunge of the squat with love for what’s most important to you.  Join us in celebrating Lt. Murphy’s birthday and celebrate the freedoms we enjoy that are paid at the highest cost.

More on Lt. Murphy here.

Main Group Workout
“Murph” (Compare to 5/9/11)
For time (w/20lb vest):
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run

Michael Murphy
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, 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.

Results:
050712 Murph

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The ability to discern incoming information and to act appropriately on it is a necessary trait for success.  When our coaches brief the workouts at the beginning of class, be sure to open your ears and mind so that you are on board with the program.  It’s also a great time to ask questions to clarify your understanding.  Waiting until you hear “3-2-1-Go!” is not such a good time.

Coach Kyle has sent out instructions for the upcoming Survival Clinic event for those of you who have registered.  Success and survival are one in the same.  Read carefully and plan accordingly.  If you fail in attending the class or fail in your preparation for the class, remedial burpees may be issued to help you increase your survivability.  #dontbezombiebait

Main Group Workout
“Eva”
5 rounds for time of:
800m run (sub row or 50 burpees)
30 swings, 2 pood (1.5, 1 pood)
30 pull ups

Go to our FAQ page for links on how to tape your hands.

Results:
041212 Eva

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Workout journals – whether you carry a paper notebook or record your results in a mobile app (if you do use a mobile app, try MyWOD which is actually designed by a 101er), always have something readily and consistently available for you to track your objective and subjective results, notes, and food log.  Have a page dedicated to your max lifts so if we prescribe a movement such as back squat at 75% of your 1RM (one rep max), you have a reference number to easily calculate what weight you should use for the movement.

We have now completed 4 out of the 5 weeks of competition for the CrossFit Games Open.  We’ve seen this community push it’s limits and really put out to it’s current potential.  We’ve edged up to 35th place in the team rankings and have one more week to give it our best.  “The only thing worse than failure is not achieving your potential.”  Let’s make damn sure we put out every single rep possible.  101%!

Main Group Workout
Power:
Work up to 1 rep heavy snatch
L4 > 185lbs
L3 > 95lbs
L2 > 65lbs
L1 > 42lbs

Skill:
3 rounds for max unbroken reps of:
Chest to bar pull ups
Hand stand push ups

Endurance:
2 rounds each for time:
500m row
(rest between rounds)

Results:
031912 1RM Snatch

Scale, but never settle.

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Workout
5 rounds each for time:
21 pull ups
7 push jerks, 135
30 double unders
(3:00min cut off for each round)

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Workout
“AMRAP Attack”

Part 1
3-3-3 Hang Squat Clean

Part 2
AMRAP in 5min of:
6 SOTS Press, pvc pipe
12 squat jumps
200m run

Part 3
AMRAP in 5min of:
40 double unders
10 med ball cleans, 20/14lbs

Part 4
AMRAP in 5 min of:
6 goblet squats, 50/35lbs
9 sumo deadlift hi pulls

Results:
102711 AMRAP Attack

We were impressed with the performances we observed in today’s “Barbara” workout.  Our community is on a different level than where we were at 5 months ago and it shows in each and every student/athletes’ commitment to trying their best.  Whether you’ve been here for over a year, or just finished your first month, you all share the same common bond that hard work is hard and all you have control over is the effort that you put out.  Everyday is a new opportunity.  Challenge yourselves, learn something new, but most importantly, enjoy the journey because the destination will arrive all too quickly.

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Workout
1. Open Skills Practice

2. “Team Hard” (Compare to 1/11/11)
Complete as many individual rounds as possible in 30min of:
3 thrusters (95/65)
5 hang cleans
7 sumo deadlift hi pulls
(Team member must complete 1 round of each movement to score a round for the team. Teams will record total rounds for the day)

If you have never watched the show Obsessed, check out an episode. It’s about people who have OCD (obsessive compulsive disorder) and their journey through treatment for the many different forms of the disorder. A common and effective form of therapy for treating OCD involves exposing the people with the disorder to what makes them most anxious, fearful, or uncomfortable. By doing so, the people who suffer from OCD build a tolerance to what triggers their disorder and they are better able to manage their feelings and control themselves.

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Now, when I look at workouts, I look at them as a form of therapy. We may not have OCD, but we all have opportunity to build better control of ourselves. The workouts represent something that is uncomfortable. How many of you feel anxious just thinking about the workouts throughout the day, much less feel anxious right before them. The great thing about a balanced mind is that it can only be anxious for so long. Once you get into the workout, you’re so focused on the task at hand that the anxiety gets less attention. After the workout, as you’re sucking in air to recover, that anxiety is suddenly replaced with a sense of accomplishment. Fear, anxiety, and uncomfortableness are natural manifestations of your energy. There’s a term called channelizing that refers to redirecting that energy towards something more positive, like focusing on trying your best in the workout. Look at every workout as an opportunity to practice mastering yourself. If you can control yourself when you’re pushed to the limits, think about how much more control you’ll have over yourself in normal day to day situations.

Main Group Workout
“Core Recruitment”
GHD sit ups
GHD back extensions
GHD hip extensions
L-Sits
Bar wipers
Abmat sit ups
Abmat side raises
Russian twists w/medball
Reach ups w/medball
Hollow Rock

1) As tradition, at the end of every month we will do a workout using the birth dates of all our students who have birthdays in this month. I think the August babies are right up there with the January babies in terms of quantity. August babies rock! :) If you have one of these students in your class tomorrow, please wish them a happy belated burpee filled birthday.

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8/1 Carol (Class 15)
8/4 Lilia (Class 23)
8/7 Shawn (Pre-On Ramp)
8/7 Vannessa (Class 9)
8/7 Kylie (Class 10)
8/9 Eddie (Class 22)
8/11 Sangeetha (Class 19)
8/15 Crystal (Class 22)
8/18 Anh N. (Class 20)
8/19 Tam (Class 12)
8/23 An (Class 23)
8/24 Wilson (Class 20 – Injured Reserve)
8/25 Alvin (Class 24)
8/28 Paul (Class 24)

2) Once again, thank you for your incredible support in filling out our intro sessions for On Ramp Class 25. We look forward to starting up a new class and seeing which quality students will make it through to become positive influences in our community.

3) “Believe half of what you see and none of what you hear.” Don’t take anyone’s word for anything, mine included. I would rather have you take action and try out what I’m suggesting for you to do, and find out for yourself whether it’s true or not, than to take my word for it. Do the same for what you tell yourself. You can tell yourself you’re going to do something all you want, but doing it is a different matter and really separates people with great ideas who never see the fruition of their ideas, from those who have common ideas but are able to do great things because of their willingness to work hard. Don’t wait for things to happen, channel your energy to make things happen.

“August Birthday Workout”
8 burpees /1 snatch, 135lbs
8 burpees /4 jerks
8 burpees /7 power cleans
8 burpees /7 front squats
8 burpees /7 sumo deadlift
8 burpees /9 leg lifts
8 burpees /11 crossed legged reverse sit ups (each side)
8 burpees /15 side raises (each side)
8 burpees /18 Russian twists, 45lbs (2-ct)
8 burpees /19 flutter kicks (4-ct)
8 burpees /23 mountain climbers (2-ct)
8 burpees /24 reach ups with bent knees
8 burpees /25 toe touches
8 burpees /28 squat tuck jumps

Results:
083111 August Birthday

MF Friday. We know how to train the physical. But what can we do outside of military training to help our athletes train their mental game and forge their inner warriors and indomitable spirits? Well, we can throw them into the unknown and make them get real uncomfortable. Forging through hard work and one sweat droplet at a time is what we do. What does “MF” stand for? Try the workout and see if you can come up with some possible answers.

Workout
“MF Fridays”
For time:
400m walking lunge
400m bear crawl
400m walking falling push ups
400m walking handstands

Results:
070811 MFF(1)
070811 MFF(2)


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