You’ve seen them in the corner of the gym. Now it’s time to give them some much deserved attention.
Enjoy your weekend everybody and don’t forget to come down and support Lea and Karla at the C.A.L. on Saturday afternoon.
Squat
5-5-5-5+
Prowler Sprints
6 X 40 yds.(20 yds. out, 20 yds. back)
This weekend, two of CFIV’s strong ladies are competing in the C.A.L. Saturday Night Lights competition. Karla and Lea will be taking part in the local CrossFit competition that is designed for all skill levels.
Come down to CrossFit Temecula South, rock your CFIV shirts and cheer the ladies on! This would be a perfect opportunity for some of you who have been on the fence about competing to come check out how fun it all can really be!
The action starts at 4pm.
30 seconds on, 30 seconds rest
Tire flips + hop
Slamball
Wallball
Double-Unders
45 seconds on, 15 seconds rest
Tire flips + hop
Slamball
Wallball
Double-Unders
1 minute stations
Tire flips + hop
Slamball
Wallball
Double-Unders
Score is total number of reps per round.
Whenever power cleans, hang cleans, hang power cleans or just plain ol’ classic cleans pop up on the board, without fail the question will be asked, “Are those squat cleans?”
Much like Yoda famously said, “Do or Do not. There is no try,” you can remember the difference in cleans with a similar phrase:
“Clean or Power Clean. There is no Squat.”
Basically, if you catch a Clean above parallel, it is a Power Clean. Once you break parallel, it becomes a Clean. The word hang before any variation means that you are beginning from a standing position instead of taking it from the floor.
This lesson applies to the Snatch variations as well.
But if this little tidbit of info doesn’t help you remember, try this short story featuring Thor:
A Clean by Any Other Name
Press
5-5-5-5+
AMRAP 8
7 Jerks
14 Toes To Bar
21 Kettlebell Swings
Special thanks to our photographer and active-duty Marine, George, not only for his excellent shots of Memorial Day Murph at CFIV but, more importantly, his service to our country as well.
A special thank-you to Andre for his inspirational speech to kick things off. His words made sure everyone was in the right mindset before taking on the challenge of yesterday’s tribute WOD. The support for each other and the community spirit was a fitting way to spend the morning that so many see as just another holiday.
Thank you to all that participated and a big thank you goes out to our men and women who serve our country especially those with whom we have the privilege of working out.
Deadlift
5-5-5-5+
10-9-8-7-6-5-4-3-2-1
Power Clean
20-18-16-14-12-10-8-6-4-2
Box Jump
REMINDER: We having one class and one class only at 9AM today. We will be performing “Murph.” There will be scaled options for any and all skill levels. We will be celebrating Memorial Day by throwing down this tribute WOD together.
“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”. 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.
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