September PR's. This is a lot, but i know there are many PRs missing for the month, especially with benchmark week. Let's fill up the board in October!
Skill: Double Unders practice for 10:00
Conditioning: Complete, NOT for time:
- 800m Run
- 1000m Row
- 10 GHD Sit Ups or 15 Abmat Sit Ups
- 400m Run
- 500m Row
- 10 GHD Sit Ups or 15 Abmat Sit Ups
- 200m Run
- 250m Row
- 10 GHD Sit Ups or 15 Abmat Sit Ups
Sometimes you just have to face you fears, get after it, switch the beast mode on, and get some! Come at me, bro! This motivational photo has nothing to do with today's workout, other than being awesome.
Skill:
Work on one of your goals for 10:00 (rope climbs, pistols, muscle ups, pull ups, etc.)
Conditioning: For time: (35min time cap)
- 800m Run
- 60 Burpees
- 30 Pull Ups
- 60 Squats
- 30 Push Ups
- 60 Sit Ups
- 800m Run
Karyn Marshall, World Champion Weightlifter in the 1980's and first woman to Clean and Jerk 300 lbs. Oh, and today she is a CrossFitter
From Forbes.com: "[Today] is the 40th anniversary of Title IX, the law that made discrimination between men’s and women’s educational programs illegal. Its widest impact has been expanding girls’ and women’s sports in high school and college, creating the impetus for greater professional opportunities for female athletes. These are great achievements and we should celebrate them."
Skill: Skill Review
Conditioning: "Daniel"
- 50 Pull Ups
- 400m Run
- 21 Thrusters (95/65#)
- 800m Run
- 21 Thrusters (95/65#)
- 400m Run
- 50 Pull Ups
One of our original Compound members, Dave Adams, has his business website up and running, Blueridge Consulting. Many people forget that accuracy is an aspect of fitness. Dave has certainly improved my shooting accuracy, when I first arrived at the Sheriff's Office I was a mediocre shooter at best, so he really knows his stuff. Check out his website if your interesting in improving your shooting or hit Kyle and I up if you want to go do some recreational shooting sometime!
Strength: Muscle Up. Spend 15 minutes working on any variation of the Muscle Up
Conditioning: For Time:
- Run 800 meters
- 100 Double Unders
- 35 Burpees
On Thursday, Brad and Josh competed in the 5th Annual SWAT Fitness Challenge. They took 1st in this event, which consisted of max trips of 120 feet in 10:00 carrying one team member, 135# barbell, and two 25# buckets. They made 25 total trips.
Conditioning: "Jag 28"
For time:
Run 800 meters
28 Kettlebell Swings (heaviest possible with good form)
28 Strict Pull Ups
28 Kettlebell Clean and Press (heaviest possible)
28 Strict Pull Ups
Run 800 meters
One third of the group, Beastie Boys, Adam Yauch (MCA) died yesterday. I still remember the cassette tape for License to Ill in 1986. Anyways, enjoy, this is still my favorite song of theirs.
Conditioning: For time:
- Run 800 meters
10 rounds of the triplet:
- 10 Pull Ups
- 10 Push Ups
- 10 Sit Ups
Then
- Run 800 meters
If you would like to scale any of these up, try Chest to Bar Pull Ups, Ring Dips or Ring Push Ups, and GHD Sit Ups.
I often get made fun of my hat. My plain black hat. No team logo, no brand design, nothing. I go to a store, find a plain black hat and buy it. The store clerk will ask if I want something on it, a team, my name, or other type of "bedazzling". But I am fine with my plain black hat. I wear Sambas when I play indoor soccer, I wear DC's for most of my workouts, but other than that not much affiliation or adoration to anyone.
I write that only because I wanted to let you know I am not the type of person to push anything on anyone, so its not easy for me to push this. BUT.....to the right, there is a new graphic that states "Reebok CrossFit". Click on it and its a link to the Reebok CrossFit online store. Reebok is doing a good job supporting CrossFit not just at its highest levels, but at the small town affiliate level as well. So we posted a link, if you are inclined to buy something, use our link and The Compound makes 10% on the sale. Not bad for Reebok, CrossFit or The Compound.
Strength: Back Sqaut
3-3-3-3-3
Conditioning: Complete:
- Run 1 Mile
Rest 2:00
- Run 800m
Rest 1:00
- Run 400m
The gym is officially doing the first CrossFit Games Open workout today. A few have already tried and reported that they loved it!
Here it is:
Conditioning: CrossFit Games Open 12.1
Complete as many reps as possible in 7 minutes of:
- Burpees
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
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Or if you don't feel like doing 7 minutes of work, then partying, here is another option for you:
Conditioning (option 2): “Team Murph”
2 per team-
1. Run 800 m with 25/ 15# plate, team has to run together, does not matter who holds the plate, can switch as often as they want
2. 100 team Pull Ups
3. 200 team Push Uups
4. 300 team Squats, to medicine ball
5. Run 800 m with plate, team has to run together
Post reps or times to comments.
Andre will be on the Aerials side today running a get-together. He is looking for donations, so if you can stop by and see what you can do to help him.
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