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Week 6: Front squats and Box Jumps

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Announcements

8 week Sports Performance Training Program. For athletes Ages 12-19 Starting on June 5th, 2017. Please contact Coach Kyle and us for more info. MKMadison08@gmail.com & CC: CrossFitVU@gmail.com

Registration starts NOW! 3 days per week, wk 1 testing, wk 2-7 are training days and wk 8 is final testing and re evals.

CrossFit VU – CrossFit

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Front Squat (8-8-8-6-6)

Front Squat

1×8 @ 80% of your 5RM

1×8 @ 83% of your 5RM

1×8 @ 85% of your 5RM

2×6 @ 90% of your 5RM

Build then hit 5 sets across of 6-8 reps. Goal is 8 reps for 85% and less and 6 reps for 90%.

rest 60-90 secs then

super set with

3Rep Box Jump for height NEAR MAXIMAL. DONT GO TO THE MAX!!!

2-3 mins after box jumps.

rest as needed building up.

CLosed in observance of Memorial Day. See you Tuesday!

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Announcements

8 week Sports Performance Training Program. For athletes Ages 12-19 Starting on June 5th, 2017. Please contact Coach Kyle and us for more info. MKMadison08@gmail.com & CC: CrossFitVU@gmail.com

Registration starts NOW! 3 days per week, wk 1 testing, wk 2-7 are training days and wk 8 is final testing and re evals.
Friday is Memorial Day Murph! We will have class running at 0500, 0830, and 1700. Closed Saturday – Monday. If we have open gym we will announce.

CrossFit VU – CrossFit

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Hero Week Day 5 and final day for: “MURPH”

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Announcements

8 week Sports Performance Training Program. For athletes Ages 12-19 Starting on June 5th, 2017. Please contact Coach Kyle and us for more info. MKMadison08@gmail.com & CC: CrossFitVU@gmail.com

Registration starts NOW! 3 days per week, wk 1 testing, wk 2-7 are training days and wk 8 is final testing and re evals.
Friday is Memorial Day Murph! We will have class running at 0500, 0830, and 1700. Closed Saturday – Monday. If we have open gym we will announce.

CrossFit VU – CrossFit

Be hydrated and ready to work! Don’t be under fed or under carbed! You’ll regret that.

Abbreviated hours for today only:
5am
8:30am
5:00pm
NO LIMIT ON TODAYS CLASSES! IF CLASS IS FULL SHOW UP ANYWAYS.

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Murph (Time)

For Time:

1-Mile Run

100 Pull-ups

200 Push-ups

300 Air Squats

1-Mile Run

If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
To learn more about Murph click here
If you have never done Murph in under an hour or RX in under an hour please do not wear any flacks, vests or kevlars. If you are military, firefighter, or police officer and want to wear your gear please do so.

“Man Murph is performed as you see it above”

Optional and recommened ways to perform murph

V1

run mile

10 RFT

10 pull ups

20 push ups

30 Squats

run mile

V2

Run mile

20 RFT

5 pull ups

10 push ups

15 squats

Scaled can be done any way. play your strengths and weaknesses properly. Coaches will assist.

Hero Week Day 4: Jack

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Announcements

8 week Sports Performance Training Program. For athletes Ages 12-19 Starting on June 5th, 2017. Please contact Coach Kyle and us for more info. MKMadison08@gmail.com & CC: CrossFitVU@gmail.com

Registration starts NOW! 3 days per week, wk 1 testing, wk 2-7 are training days and wk 8 is final testing and re evals.
Friday is Memorial Day Murph! We will have class running at 0500, 0830, and 1700. Closed Saturday – Monday. If we have open gym we will announce.

CrossFit VU – CrossFit

Staff Sergeant Jack Mayfield Martin III, 26, of Bethany, Oklahoma, died after his vehicle struck an improvised explosive device September 29, 2009 on Jolo Island, Philippines. He was born April 5, 1983, in Maquoketa, Iowa. Jack’s family moved to Bethany, Oklahoma when he was a young child. He graduated from Bethany High School in 2001 and entered military service that same year. Jack was selected to attend the Special Forces Qualification Course in 2004 and upon completion of the course, he was assigned to 3rd Battalion, 1st Special Forces Group (Airborne) at Fort Lewis, Washington. This was Jack’s first deployment in support of Operation Enduring Freedom-Philippines. He was a veteran of Operation Iraqi Freedom.

He was posthumously awarded the Bronze Star Medal, Purple Heart, and the Meritorious Service Medal. SSG Martin is survived by his wife Ashley, his father and mother Jack and Cheryl Martin, his brother Abe; and three sisters Mandi, Amber and Abi.

For more info: https://www.theguardian.com/world/2009/sep/29/us-soldiers-philippines-landmine

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Jack (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

10 Push Press, 115#

10 Kettlebell Swings, 53#

10 Box Jumps, 24″
In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009
To learn more about Jack click here
RX: PP 115/75#

KBS 53/35#

BJs 24/20″


Army SSG Jack Martin III

Hero Week Day 3: DG

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Announcements

8 week Sports Performance Training Program. For athletes Ages 12-19 Starting on June 5th, 2017. Please contact Coach Kyle and us for more info. MKMadison08@gmail.com & CC: CrossFitVU@gmail.com

Registration starts NOW! 3 days per week, wk 1 testing, wk 2-7 are training days and wk 8 is final testing and re evals.

CrossFit VU – CrossFit

Major W. David “DG” Gray was assigned to the 13th Air Support Operations Squadron at Fort Carson, Colorado. He was deployed to Afghanistan in support of Operation ENDURING FREEDOM; his unit was responsible for integrating combat airpower into ground operations. On August 8, 2012, his unit was conducting dismounted operations in the Kunar province. As the patrol approached an Afghan compound, a suicide bomber ambushed the team. Upon detonation, the Brigade Commander and his security team dove for cover. Major Kennedy, Army Command SgtMaj Griffin, and DG – who were towards the rear of the patrol, immediately ran to the front to assess and respond to the situation. At that point, a second suicide bomber attacked, killing the three.

DG first enlisted in the Air Force as an enlisted TACP member and received his commission, through the Reserve Officer Training Corps, in May 2001 (TACP is an Air Force liaison element aligned with Army combat maneuver echelons from Corps to Battalion level. The TACP provides its aligned Army unit with expertise in planning and executing airpower in support of the land component commander’s scheme of maneuver.) After serving for several years as an Airfield Operations Officer, DG went on to become one of first career Air Liaison Officers. At the time of his death, he was the careerfield’s second-highest ranking officer. Major Gray is survived by his wife Heather, and their three precious children: Nyah, Garrett and Ava. Soon after losing DG, Heather founded Finish Strong Ministries to provide motivation and resources to those in need. FSM has partnered with the TACP Association to continue to honor DG’s legacy.

Air Force Maj. Walter D. Gray, 38, of Conyers, Ga.; Army Maj. Thomas E. Kennedy, 35, of West Point, N.Y.; and Army Sgt. Maj. Kevin J. Griffin, 45, of Laramie, Wyo., died Aug. 8.

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DG (AMRAP – Rounds and Reps)

10-Minute AMRAP:

8 Toes-To-Bar

8 Dumbbell Thrusters, 35#

12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012
To learn more about DG click here
If 35/20# DBs are not available go up or down to the next load available. You can also use KB’s if needed.


U.S. Air Force Major Walter David Gray

Hero Week day 2: Nate

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Announcements

8 week Sports Performance Training Program. For athletes Ages 12-19 Starting on June 5th, 2017. Please contact Coach Kyle and us for more info. MKMadison08@gmail.com & CC: CrossFitVU@gmail.com

Registration starts NOW! 3 days per week, wk 1 testing, wk 2-7 are training days and wk 8 is final testing and re evals.

CrossFit VU – CrossFit

Nate Hardy was born December 28th, 1978 in Cape Cod. He grew up in Washington and Pennsylvania and his family settled in New Hampshire in 1988. It was in high school where Nate, a star soccer and lacrosse player, made the decision to join the Navy and become a SEAL immediately after graduation. Nate joined the Navy in 1997, following in the footsteps of his two grandfathers, both Navy veterans. After graduating from BUD/s in May of 1998 with class 221, he was subsequently assigned to SEAL Team 8 out of Virginia Beach where he served from 1998 until attending DEVGRUs Green Team (Seal Team 6) selection course in 2007.

During Nate’s first deployment with DEVGRU, as an assaulter during a typical nighttime direct action raid in Iraq against an Al-Qaeda cell, Nate was the second man on the stack to enter the enemy-held building. Upon breaching, Nate and the lead man, Mike Koch, were engaged by enemy small arms fire. Mike and Nate were immediately hit. Mortally wounded, Nate engaged and killed the enemy fighters while dragging his wounded teammate to safety. In his final moments in this world, Nate held on to life long enough to pull Koch to safety. He died that night of February 4th, 2008 with his brother-in-arms Chief Petty Officer Michael E. Koch at his side. As they fought and died side-by-side, Mike and Nate are buried side-by-side to each other at Arlington National Cemetery.

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Nate (AMRAP – Rounds and Reps)

20-Minute AMRAP of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings, 70#
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
To learn more about Nate click here
scale downs:

3 C2B pull ups/pull ups/or ring rows

6 push ups

8 KBS lighter load


Chief Petty Officer Nate Hardy

Hero Week Day 1: Mr. Joshua

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Announcements

8 week Sports Performance Training Program. For athletes Ages 12-19 Starting on June 5th, 2017. Please contact Coach Kyle and us for more info. MKMadison08@gmail.com & CC: CrossFitVU@gmail.com

Registration starts NOW! 3 days per week, wk 1 testing, wk 2-7 are training days and wk 8 is final testing and re evals.

CrossFit VU – CrossFit

Died August 30, 2008 Serving During Operation Enduring Freedom
36,of Lexington, N.C.; temporarily forward deployed from his assignment at Naval Special Warfare Development Group, Dam Neck, Va.; died Aug. 30 from injuries sustained while conducting combat operations in Bagram, Afghanistan. His body was found later down stream from where he and his team were crossing.

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Mr. Joshua (Time)

5 Rounds for time of:

400m Run

30 GHD Sit-ups

15 Deadlifts, 250#
In honor of SO1 Joshua Thomas Harris, 36, drowned during combat operations, August 30th 2008 in Afghanistan.
To learn more about Mr. Joshua click here
Replace GHD with abmat sit ups.

Scaled: 3 rounds or

400m Run

15 sit ups

lighter load

if you have not done 150 situps recently dont start today! Be smart and know if your core is ready for this or not.

40min time cap


Seal Operator 1 Joshua Thomas Harris

wk 5: Back squats and ROMWOD

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Announcements

8 week Sports Performance Training Program. For athletes Ages 12-19 Starting on June 5th, 2017. Please contact Coach Kyle and us for more info. MKMadison08@gmail.com & CC: CrossFitVU@gmail.com

Registration starts NOW! 3 days per week, wk 1 testing, wk 2-7 are training days and wk 8 is final testing and re evals.

CrossFit VU – CrossFit

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Back Squat (8-8-8-8-8)

Back Squat

3×8 @ 80% of your 5RM

2×8 @ 82-85% of your 5RM

Build then hit 5 sets across of 6-8 reps. Goal is 8 reps. rest 2-3mins between sets.

wk 5: Pull ups and Rowing

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Announcements

8 week Sports Performance Training Program. For athletes Ages 12-19 Starting on June 5th, 2017. Please contact Coach Kyle and us for more info. MKMadison08@gmail.com & CC: CrossFitVU@gmail.com

Registration starts NOW! 3 days per week, wk 1 testing, wk 2-7 are training days and wk 8 is final testing and re evals.

CrossFit VU – CrossFit

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Pull-ups (5x ME)

5 sets of Max effort pull ups/ring rows

rest 90 secs between sets.

Weighted Pull-ups (5-5-5-5-5)

RX+

5×5 of weighted pull ups. Build to a heavy 5rep. NO KIPPING.

90 secs rest between.

Metcon (4 Rounds for time)

4 Rounds each for time of: Max Effort 400m Row
rest 3mins between sets.

Wk 5: Front Squats and extra work

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Announcements

8 week Sports Performance Training Program. For athletes Ages 12-19 Starting on June 5th, 2017. Please contact Coach Kyle and us for more info. MKMadison08@gmail.com & CC: CrossFitVU@gmail.com

Registration starts NOW! 3 days per week, wk 1 testing, wk 2-7 are training days and wk 8 is final testing and re evals.

CrossFit VU – CrossFit

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Front Squat (8-8-8-8-8)

Front Squat

3×8 @ 80% of your 5RM

2×8 @ 82-85% of your 5RM

Build then hit 5 sets across of 6-8 reps. goal is 8 reps. rest 2-3 mins between sets. record last 2 sets

Metcon (Calories)

15min EMOM 30/30

30secs AAB cals sprint

30secs AAB Active recovery