"Murph" For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
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.
If you don't like something change it; if you can't change it, change the way you think about it. - Mary Engelbreit
Metcon
"Kelly"
5 Rounds
400m run
30 Wall ball 20/14
30 Box jumps 20/15
( Scale as needed )
That's my gift. I let that negativity roll off me like water off a
duck's back. If it's not positive, I didn't hear it. If you can overcome
that, fights are easy. - George Foreman
Thanks for the Paleo Cupcakes Amanda and Mae as you can see almost gone :o)
Warm up
20 Push ups
20 Sit ups
20 Overhead squats
20 Back Ext
Mobilize - (10min.)
Skill Builder
Med ball clean
Metcon - (15min. AMRAP)
10 Med ball cleans 20/14
10 Wall ball 20/14 10'
200m Run
Real life is not always going to be perfect or go our way, but the
recurring acknowledgment of what is working in our lives can help us not
only survive but surmount our difficulties. - Sarah Ban Breathnach
Then, without realizing it, you try to improve yourself at the start
of each new day; of course, you achieve quite a lot in the course of time.
Anyone can do this, it costs nothing and is certainly very helpful.
Whoever doesn't know it must learn and find by experience
that a quiet conscience makes one strong. - Anne Frank
The Whole Life Challenge is an 8-week health and fitness challenge
designed to turn you into a diggin' deep, nose-to-the-grindstone, what
are you made of, no-crying-in-CrossFit, swinging for the fences master
of your physical and mental destiny! The WLC was started at
CrossFit LA a year and a half ago. This time, though, you'll be playing with
10,000-20,000 people form affiliates around the world!
Entry Fee: $45 for everyone--all members, friends, and family. Prelims: Saturday, September 15th Finals: Saturday, November 10th Registration: You can register online at http://www.wholelifechallenge.com starting on August 15th Friends & Family may play along with you, but you must be registered first to invite them to join.
The challenge winner will have to succeed in 3 areas:
Performance - Improve your work, improve your play Body Transformation - Get lean & mean Accountability - Play every day!
How the game is played:
You will be measured in the beginning and the end of the challenge to track your improvement - body and performance.
Every day you will be challenged to live by these rules, and earn up to 6 points daily:
Nutrition - No grains or starches (including corn and soy),
so sugar (artificial or natural), so alcohol, soda or juice, no dairy
and no artificial or processed foods. You can earn up to 3 points
maximum for each day of nutrition. Violate one of your rules and
subtract 1 point. The lowest score you can get on any day is 0.
Workout - Every day. The rule is 10 minutes minimum, and you
get to say if it was a workout for you. You will receive 1 point for
working out.
Mobilization - Stretch daily, 10 minutes minimum. You can do this any way you want. You will receive 1 point for stretching/mobilizing.
Fish oil - A daily dose of fish oil. There is no minimum, but research suggests 4000mg combination of EPA/DHA per day.
Every day by 3:00 you will log into the scoreboard and report how
you did the previous day. You only have until 3:000 each day, after
that you will receive a 0 for the day before, so make it a habit!
All participants in the challenge will receive:
+ Access to the Whole Life Challenge WORLDWIDE online scoreboard
+ A “Pre-Game Huddle” seminar - Want to give yourself the best shot?
Come to a 1 hour meet-up to cover the basics of setting yourself up:
preparing your home and kitchen, shopping and preparing food, and
strategies
+ Access to a Whole Life Challenge blog with coaching, support, recipes and videos
+ Access to the Whole Life Challenge discussion forums for getting
together with other participants to trade experiences, successes,
breakdowns, tips, "cheats" and to lend and give support.
+ A post-challenge party & celebration!
CASH & PRIZES for Winners!
Warm up
Tabata row - damper setting on 10
Metcon
150 Slam ball 20/15
"Thinking is like loving and dying. Each of us must do it for himself." - Josiah Royce
I want you to read an email from a great coach that he wrote to his clients. It totally
makes sense for me and I thought I should share...
...And in honor of tomorrow being the first day to register
(remember, the actual Challenge Prelims start on Saturday, September 15
at High Voltage), I've put together what I'm calling 'The 7 Stages of
the Whole Life Challenge'. This has come from talking to so many of you
about the benefits of accountability and participation...be sure to tell
me in comments what stage you're at! My mom, she's finally reached
stage 5! Boom. We'll all be at Stage 7 on Saturday, November 10 (The
Challenge Finals).
1- Denial: I don’t need a Challenge, I’m fine. (me: Sure you are… have you SEEN this video? Awesomesauce!)
2- Pain & Guilt: I’m too (insert yours here: busy, tired,
perfect) already to take this on. I can’t do a Challenge in September –
I’ve only got 4 more weeks to get ready for it, there’s no way I can be
ready in 4 weeks.
3- Anger & Bargaining: That's not how I already do things! Maybe
I’ll watch others do the Challenge, and see if they get any results with
all this ‘regular and moderate exercise, improved nutrition,
stretching, and fish oils’ sensible approach.
4- Depression: ‘Everyone else is going to rock the challenge, but not
me…there’s NO WAY I can do 8 weeks of this. I always (insert your
crutch here), I can't go 8 weeks without it! Ok, I’ll register, but I
doub’t I’ll do well. Everyone else is perfect…everyone but me.
5- The Upward Turn: Wait, this is actually pretty cool...everyone
else seems pretty stoked about the Challenge too…they’re even looking
forward to it…what would my life look like if I really took advantage of
this awesome opportunity? (me: your life would be even more awesome, of
course!)
6- Reconstruction: You’re DOING the Challenge (starting with the
Prelims on Saturday, September 15 at High Voltage) AND…you’re actually
living the goals and life that others ENVY. Your friends & family
want to register and get in on the awesomeness (and they actually
can!).
7- Acceptance & Hope: You have internalized the process that
we’ve designed to help you live your healthiest life ever. Now, this
doesn’t mean you’re perfect. This doesn’t mean you earned a perfect
score but are miserable. This means you try hard, cut yourself some
slack, and know a ton more about how your body operates, avoid the
pitfalls that usually diminish your long term results and kick you off
track, and saw some amazing results from the 8 weeks. By now you’ve no
doubt inspired others in your to try to live healthier…now they’re not
at stage 7…they’re maybe at 2 or 3…and that’s OK – you were there just a
few weeks ago, remember?
Tim Thackrey CrossFit High Voltage
You must intensify and render continuous by repeatedly presenting with
suggestive ideas and mental pictures of the feast of good things, and
the flowing fountain, which awaits the successful achievement or
attainment of the desires - Robert Collier
The
Whole Life Challenge began with the notion that regular training for
your lifestyle in the world is as valuable as regular training for your
body in the gym. It grew into a game in which your world is the
field, your choices are the movements, and your life is the prize.
The Whole Life Challenge is not something you win in the way you are used to winning something. The Whole Life Challenge is not a competition like any you've every taken part in. This is not the Olympics. The goal is not to
be perfect. The goal is to be honest and create from there. You won't
best the other players or beat the competition. Make no mistake,
however, this is a game and you can win.
The Whole Life Challenge is a brand new way of looking at your life. Your whole life.
How does it work? Where are your opportunities? What does a life lived inside of a commitment to real, long term, sustainable, practical health,
fitness, and overall well-being look like? It certainly isn't about
beating your brains out in the gym day after day. It can't be about a
restrictive, ascetic dietary regimen. And it definitely isn't living
like your health is a problem to solve and your life is something to
fix.
The Whole Life Challenge is an extraordinary tool. For building. It doesn't fix anything -- it only builds new things. What do you want your life to look like? What excites you, enlivens you? This challenge will have you living a life where you can have it all. You want vibrant health and you
want to enjoy all of the exciting things the world offers -- work that
rewards and play that rewards. When this is over, your work will be integrated with your play. They will cause and support each other, the will no longer sabotage each other.
Play this game like you want to know, not like you already know. Be great -- Own your perfect days and your breakdown days.
Be clear about what works and what doesn't work. See where you can make
a difference that lasts longer than the 8 weeks of the challenge. Do
that, and you will transform your life more than you imagine. You can
have it all. This is where it starts.
Welcome to the Whole Life Challenge? What will you build with it?
Important dates for you:
August 15-Sept 8: Registration for the WLC
September 15: The WLC Prelims (WOD & Measurements)
WLC Site Navigation: http://www.youtube.com/watch?v=
wvtfbXg5R30&feature=player_embedded
Cost: $45
Friends & Family Welcome
No CrossFit Experience Needed.
This will change your life!
Most people never run far enough on their first wind to find out they've
got a second. Give your dreams all you've got and you'll be amazed at
the energy that comes out of you. - William James
1 minute is spent at each of the 5 stations, resulting in a 5
minute round after which a one-minute break is allowed before
repeating. This event calls for 5 rounds. The clock does not reset
or stop between exercises. On call of "rotate" the athletes must move to
the next station immediately.
Life is like a blanket too short. You pull it up and your toes rebel,
you yank it down and shivers meander about your shoulder; but cheerful
folks manage to draw their knees up and pass a very comfortable night.
Hey check this video out about vegetarianism interesting
stuff thanks Jim!
"Today I choose to do one special thing to move my life forward. I have
decided to become the remarkable person I was born to be in the first
place, and there are no excuses, no reasons to wait, and there is no
better time than today to get started."
Two days left until registration for The Whole Life Challenge! Are You Ready!!
The Whole Life Challenge is an 8-week health and fitness challenge
designed to turn you into a diggin' deep, nose-to-the-grindstone, what
are you made of, no-crying-in-CrossFit, swinging for the fences master
of your physical and mental destiny! The WLC started right here at
CrossFit LA a year and a half ago, and you can always say that you were
among the first to play. This time, though, you'll be playing with
10,000-20,000 people form affiliates around the world!
Your first step -- visit the official Facebook event page and like it! It's already starting to populate with affiliates and players from around the globe!
Entry Fee: $45 for everyone--all members, friends, and family. Prelims: Saturday, September 15th Finals: Saturday, November 10th Registration: You can register online at http://www.wholelifechallenge.com starting on August 15th Friends & Family may play along with you, but you must be registered first to invite them to join.
The challenge winner will have to succeed in 3 areas:
Performance - Improve your work, improve your play Body Transformation - Get lean & mean Accountability - Play every day!
How the game is played:
You will be measured in the beginning and the end of the challenge to track your improvement - body and performance.
Every day you will be challenged to live by these rules, and earn up to 6 points daily:
Nutrition - No grains or starches (including corn and soy), so
sugar (artificial or natural), so alcohol, soda or juice, no dairy and
no artificial or processed foods. You can earn up to 3 points maximum
for each day of nutrition. Violate one of your rules and subtract 1
point. The lowest score you can get on any day is 0.
Workout - Every day. The rule is 10 minutes minimum, and you
get to say if it was a workout for you. You will receive 1 point for
working out.
Mobilization - Stretch daily, 10 minutes minimum. You can do this any way you want. You will receive 1 point for stretching/mobilizing.
Fish oil - A daily dose of fish oil. There is no minimum, but research suggests 4000mg combination of EPA/DHA per day.
Every day by 3:00 you will log into the scoreboard and report how
you did the previous day. You only have until 3:00 each day, after
that you will receive a 0 for the day before, so make it a habit!
All participants in the challenge will receive:
+ Access to the Whole Life Challenge WORLDWIDE online scoreboard
+ A “Pre-Game Huddle” seminar - Want to give yourself the best shot?
Come to a 1 hour meet-up to cover the basics of setting yourself up:
preparing your home and kitchen, shopping and preparing food, and
strategies
+ Access to a Whole Life Challenge blog with coaching, support, recipes and videos
+ Access to the Whole Life Challenge discussion forums for getting
together with other participants to trade experiences, successes,
breakdowns, tips, "cheats" and to lend and give support.
+ A post-challenge party & celebration!
Welcome to the Herd Brian, Coach Jan, Fridge Microwave & Coffee Maker Life Is Good..!
You must intensify and render continuous by repeatedly presenting with
suggestive ideas and mental pictures of the feast of good things, and
the flowing fountain, which awaits the successful achievement or
attainment of the desires.
It ain't about how hard ya hit. It's about how hard you can get it and
keep moving forward. How much you can take and keep moving forward.
That's how winning is done! Now if you know what you're worth then go
out and get what you're worth. - Rocky Balboa
Metcon
400m Run
20 Burpees
800m Run
15 Burpees
1200m Run
10 Burpees
1600m Run
5 Burpees
I had the blues because I had no shoes until upon the street, I met a man who had no feet.
Post time to comments.
Extra!!! Extra!!! Read all about it Whole Life Challenge Coming Soon!! Individual Registration Starts August 15th! Get Ready It's Gonna Be Awesome!!! More Info Coming Soon...
As long as you know what it is you desire, then by simply affirming that
it is yours -- firmly and positively, with no ifs, buts, or maybes --
over and over again, from the minute you arise in the morning until the
time you go to sleep at night, and as many times during the day as your
work or activities permit, you will be drawn to those people, places,
and events that will bring your desires to you. - Scott Reed
"I am blessed in so many ways. I have been given all the talents and
gifts I need to become the incredible person I was born to be. The
miracle is, what I do with those gifts . . . is entirely up to me."
Warm up
4 rounds Dbl unders
1 min work 30 sec rest
Skill Builder
Deadlift
Strength
Deadlift 15mins
3-3-3-1-1-1
Metcon
Helen
400m run
21 KB swings 52/35
12 Pull ups
Norman Vincent Peale. Once said,
"The person who sends out positive thoughts
activates the world around him positively and draws back to himself
positive results."
If we think we are going to fail we will,
but if we believe in our self, take action, we can achieve whatever
we put our mind to.
Individuals who want an alternative to commercial gyms and traditional fitness routines. Our goal at CrossFit Dumbo is to create a community of friendly, committed, and motivated people that enjoy pushing their fitness limits. We want our community of athletes attaining their goals together and having fun while doing it. We don't use machines or practice isolation movements. The exercises we use are multi-joint, core to extremity, athletic movements that require proper technique and coaching for all but the most dedicated or experienced athlete.
Disclaimer: The strength and conditioning outlined in this Blog are a very demanding form of training. Do not start any training program without first consulting your physician.
I'm too busy ...
If you feel like you are too busy, perhaps this will help...
168 is the number of hours in a week. Each and every week, month after month and year after year, you have 168 hours before you. How will you spend your time?
Some things are inevitable - you gotta' sleep, and hopefully about 56-60 of your hours each week are spent doing just that because your body needs its rest. If you work, manage a home, or both, that's gonna' add up to at least 45-50 hours. Add the two and you still have 62 hours left. Okay, let's throw in 25 hours for errands and miscellaneous this and that and guess what? You're still left with 37 hours! Do you see where I'm going with this?
The number one reason people say they don't exercise is that they "don't have the time." Oh really? We all have 168 hours in a week and why is it that some people have time to exercise and others don't? It's because their fitness and health are a priority and they use the time. And as an added bonus all the other hours of the week experience elevated quality-even the ones spent sleeping.
Let's face it. We do have a choice when it comes to how we spend most of our 168 hours. So, what's it gonna' be today? This week? This month? Will you get the best out of each 168 hour week this year? With our help you can make sure of it...
World Class Fitness in 100 Words
Eat meat and vegetables, nuts and seeds, some fruit, little starch and NO sugar. Keep intake to levels that will support exercise but not body fat.
Practice and train major lifts: deadlift, clean, squat, presses, C&J, and snatch. Similarly, master the basics of gymnastics:pull-ups, dips, rope climb, push-ups, sit-ups, presses to handstands, pirouettes, flips, splits, and holds. Bike, run, swim, row, etc, hard and fast.
Five or six days per week mix these elements in as many combinations and patterns as creativity will allow. ROUTINE IS THE ENEMY. Keep workouts short and intense.
Regularly learn and play new sports! Courtesy of CrossFit Inc.
