Friday, December 30, 2011

Goals reached!

Way to go Tucker, Aly and Sam! Great work on reaching your goals!

December 29, 2011

WOD: Sprints! 5 with parachute, 5 without

Wednesday, December 28, 2011

December 28, 2011

Goal day is approaching soon and a BIG shout out to Tammy and Daniel for getting their goals early! Tammy nailed her 25 GHD's and Daniel knocked out six consecutive muscle ups (his goal was 3!). SUPER proud of you both. It just goes to show you what a lot of hard work and determination will do for you. If you have not done your goal yet, come out Saturday and knock it out. We'll have a WOD at 9 and then everyone can hang out and cheer each other on until 11.

WOD: Max back squat 1-1-1-1-1, then AMRAP in 5 minutes. 5 back squats @ 50% max, 5 front jumps.

A Paleo dessert!

Cut a bunch of bananas into slices and lay them on a pizza pan covered with parchment paper. Place in freezer until frozen then transfer to a ziplock bag and return to freezer. When you need a sweet treat, take a handful out and enjoy! For a "sundae", throw a few cashew or walnuts in with the bananas. Yum!

Sunday, December 25, 2011

Merry Christmas!

Merry Christmas to the tribe!

Thursday, December 22, 2011

December 22, 2011

WOD: Merry Christmas 25: 25 of each, pull ups, burpees, sit ups, dumbbell swings, box jumps, Knees-To-Elbows, walking lunges, double unders, push ups, squats.

Merry Christmas from all of us at BodyMods CrossFit Murray!

Wednesday, December 21, 2011

December 21, 2011

WOD: Max Snatch; max GHD situps in one minute.

Monday, December 19, 2011

Important Announcements!

WOD: Karen 150 Wall Balls

Important announcements!

Tshirts, Long Sleeve Tees and Hoodies- Please vote on what saying you would like to see on the front of our new shirts. Voting will end Dec. 31st and shirt orders will be taken the first week of January. Colors available will be red, grey, blue and green.

Abmats- With the situp challenge coming in January, interest has been expressed in ordering abmats for home use. A 5 pack of abmats are cheaper (and have free shipping) than a single abmat. The cost is about $33. Let us know if you would like one and we'll try to get everyone together on one order.

Sunday, December 18, 2011

December 18, 2011

"We don’t do easy, we don’t do lazy." - unknown.
Every day that you walk into the box you are making a commitment to yourself. Pat yourself on the back and be proud that you getting comfortable being uncomfortable.

Saturday, December 17, 2011

December 17, 2011

WOD: 1 rope climb, 50 squats, 1 rope climb, 50 sit ups, 1 rope climb, 50 db swings, 1 rope climb, 50 du, 1 rope climb

Thursday, December 15, 2011

December 15, 2011

WOD: 21 push press 21 pull ups 800 meter run 15 cleans 15 pull ups 400 meter run 9 shoulder press 9 pull ups 200 meter run. RX 95/65

Wednesday, December 14, 2011

December 14, 2011

WOD: All Balls: 5 rounds: run w/ med ball 400 Meters,  10 med ball cleans, 10 med ball push ups, 10 med ball slams. RX 20/14

Tuesday, December 13, 2011

December 13, 2011

WOD: AMRAP 12 minutes: 5 backsquats (135/95), 5 Toes-to-Bar, 5 deadlift (135/95), 5 push-ups.

Monday, December 12, 2011

December 12, 2011

WOD: make up a WOD you missed last week. Fight Gone Bad, Annie and the 9 rounder are good choices.

Sunday, December 11, 2011

10 General Physical Skills

      Last week we discussed how CrossFit measures fitness in three ways; one, a balance of the 10 general physical skills, two, the hopper model of random physical challenges and, three, the balance of the three metabolic pathways. Today we will look at the 10 general physical skills and what it means to be CrossFit.
        The 10 general physical skills are cardiovascular/respiratory endurance, stamina, strength, flexibility, power, speed, coordination, agility, balance, and accuracy. Think about who the world perceives as “fit”.  Maybe a marathon runner? He definitely has the endurance and stamina, but would he be a big help on moving day? Maybe a bodybuilder? He could help you move that fridge, no problem! But, if the dog got out of the house and took off running through the neighborhood, could he help you catch it? At CrossFit, we applaud anyone that is improving their physical fitness, but we aim for a balance in the 10 general physical skills. We want to be fast and agile, AND we want to be powerful and strong too. We do not believe that you should trade an excess in one area for a weakness in another. “It should be fairly clear that the fitness that CrossFit advocates and develops is deliberately broad, general, and inclusive. Our specialty is not specializing. Combat, survival, many sports, and life reward this kind of fitness and, on average, punish the specialist.” (CFJournal)
To learn more about CrossFit's definition of fitness talk to your coaches, keep checking in here and subscribe to the CrossFit Journal!

Saturday, December 10, 2011

December 10, 2011

WOD: Fight Gone Bad! 3 rounds: 1 minute at each station with a one minute rest between rounds. Count reps. Wall Ball (20/14), Push Press (95/65), Box Jump, SDHP (95/65), Row.

Thursday, December 8, 2011

Week of December 5-11

Wow! What a great busy week at the box. Many new skills learned and many awesome WODs! Many of our members have jumped on the 3100 Push-Ups in December challenge and are knocking them out. You can constantly amaze yourself if you try!

WOD: 9 rounds: 1 Waiter's Walk, 9 Dumbbell swings, 1 Farmer's Carry, 9 Double Unders.

Saturday, December 3, 2011

Are you CrossFit?

What is the CrossFit definition of fitness? Work capacity measured across broad time, age and modal domains. How is it measured? 

Through a balance of the 10 general physical skills, the hopper model of random physical challenges, and the balance of the three metabolic pathways. Over the next few weeks we will address each of these and explore what it means to be CrossFit.

Friday, December 2, 2011

December 2, 2011

WOD: 5 handstand push ups, 25 abmat situps, 5 ring dips, 15 toes to bar, 10 push ups, 5 double unders. AMRAP 20 mins.