Monthly Archives: May 2014

6.1.14

Sunday 6.1 Group Stretch Mobility Work 10 RFT 10 Push-Ups 10 Sit-Ups 10 Air Squats Stretch

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5.31.14

Saturday 5.31 Group Stretch – Movement Prep Partner WOD 40 Box Jumps (24/20″) 40 Pull-Ups 40 KB Swings (55/35#…or heavier) 40 Lunges 40 KB Push Press (same KB) 40 Wall Ball (20/14#) 40 Burpees 40 Sit-Ups Partner A will start … Continue reading

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5.30.14

Friday 5.30 Group Stretch Warm Up – 4 Rounds – 20 sec each Plank Super Man Glute Bridge Hold Push-Up Air Squat Chipper 25 pull-ups 25 squat cleans (95/65) 25 pushups 25 overhead plate walking lunges (45/25) Run 400 25 … Continue reading

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5.29.14

Thursday 5.29 Group Stretch Warm Up – 3 rounds – 30 sec each Sit Ups Push Ups Air Squats Good Mornings (PVC Pipe) Back Squats 3 – 3 – 3 – 3 – 3 50% – 60% – 70% – … Continue reading

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5.28.14

Wednesday 5.28 Warm Up – 3 rounds – 30 sec each Knees to Chest Push Ups Sit Ups Air Squats Push Press 5 – 5 – 3 – 3 – 3 40% – 50% – 60% – 70% – 80% … Continue reading

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5.27.14

Tuesday 5.27 Post Murph Mobility Day Mobility WOD – All work for a minimum of 2 min, per limb, unless otherwise noted 1. Posterior hip mobilization On all fours, position a stretching band around one quad, then place that foot … Continue reading

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5.26.14

Monday 5.26 Happy Memorial Day Movement Prep Murph For time: 1 mile Run 100 Pull-Ups 200 Push-Ups 300 Air Squats 1 mile Run Stretch

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5.25.14

Sunday 5.25 Memorial Day Prep Work Mobility WOD – All work for a minimum of 2 min, per limb, unless otherwise noted 1. Posterior hip mobilization On all fours, position a stretching band around one quad, then place that foot … Continue reading

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5.24.14

Saturday 5.24 Group Stretch Movement Prep Chipper Cash in – 400 100 Push-Ups 100 Sit-Ups 100 Air Squats 100 Lunges Cash out – 400M run Stretch

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Insulin and Carbs

Why Exercise Alone is Not the AnswerLet’s start right off dispelling one of the most common myths about the positive effects of exercise on weight loss. The truth is exercise is a rather lousy weight loss tool, but it is … Continue reading

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