W.O.D. 6/29/11

Barbell Push Jerk 5×5

W.O.D. 6/29/11

AMRAP in 20:

5    L or Dead hang chins

10  power cleans

W.O.D. 6/28/11

Hang Cleans 5×5

Front Squats 8×3

W.O.D. 6/27/11

4 Rounds for time:

10 Swings L/R

50 Mt Climbers

10  Snatch L/R

50 Mt Climbers

10 Cleans L/R

50 Mt Climbers

10 Push Press L/R

50 Mt Climbers

WOD 6/24/11

1 Lap

10 Slam Ball

10 DL

10 Box Jump

10 Suicide Plank

5RFT

WOD 6/22/11

OH SQUATS

5-5-3-3-3

5×8 Pistol Squat – R/L

Tabata DB Squat Thrust & Press

Tabata Ab Mat

‘MURPH’

1 mile run

100 Pull Ups

200 Push Ups

300 Air 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.

Push Press

if you are on week 3 – then Max effort 3-3-3-1-1

if not, 3-3-3-3-3

STATIONS:

1.  Sledge Hammer

2.  Bench Hops

3.  Heavy Twists

4.  Battle Ropes

5.  Ring Push Out

5 rounds – 1 minute each exercise

  My experience at Q-Crossfit has been transformational on so many levels.  I use to do the traditional trot to the gym.  Bang out my reps day in day out,  week after week.  Did I see results?  Sure.  But only for about the first month.  After that the weights I was using plateaued and it was the same monotonous routine over and over and eventually I got bored and just stopped going.  I’ve been a part of the Q-Crossfit team for about three months now.  I can say with out a doubt that I’m in the best shape of my life right now!  I have been consistently crushing my PR’s (personal records) every week and I’m not only stronger than ever but I’m much faster, more flexible, more explosive,  more agile,  and have better stamina and endurance than ever before.  The other thing that has had a huge impact on me is the mental conditioning that you go through with every workout.  After a couple weeks you start to see a drastic change in your attitude and posture towards life in general in a very positive way.  It’s hard to explain.  I’m sure it’s a little different for everyone but it’s a huge part of what happens to you at Q-Crossfit.  You can see it in all your team mates too.  Everyone grows and changes together as a team and the bonds are pretty strong.

       As for the coaches at Q-Crossfit,  I can’t say enough!  Eric and Lauren are some of the most knowledgeable people on the subject of fitness.  Period.  They have more accolades and certifications then you can shake a stick at but the true genius is in their approach to their students.  They really, really want you to succeed!  You can see the sincerity in their face when you have your own personal breakthroughs and their support and patience seem endless.  I myself have been struggling with an old shoulder injury and Eric has been helping me get healthy again.  He has been giving me a rehab type routine using Indian Clubs that has worked wonders and has custom tailored a different  workout routine specifically for me while I heal.  Lauren has been great for me on so many levels.  Especially the mental toughness side of Crossfit.  She really knows how to get you to do things that you think you can’t!  It’s amazing what she has done for me and the others physically and mentally.

       I can go on and on!  Q-Crossfit has been awesome for me!  I am completely hooked!  I couldn’t imagine not doing it now.  In the three months that I’ve been a part of it we have never done the same routine twice.  It’s great!  It’s like an adventure every time you get there.  I’m a lifer and I just started!

Mark Woroch, 35