ThrowBACK Thursday at THE BOOMBOX 5/23/13

Posted by BoomBOX CrossFit on May 23, 2013 in WOD | 2 comments

The G-Man !

Memorial Day MURPH 5/27/13

This coming Memorial day we will throwing down our annual “Hero WOD.”

“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”. 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.

*****Always remember that all Crossfit Workouts can be scaled to anyone’s ability. We will have scaled options available as well as TEAM options. We would love for everyone to come out and enjoy a day together, throwing down for Navy LT. Michael Murphy*****

*****On Memorial day we will only have 1 class. Workout starts at 9am, arrive as early as 8:15am for warmup*****

Barbell Training

Beginner/Advanced:

A. 20:00 to establish a 1RM snatch

Conditioning

A. “Isabel”

For time:

30 Power snatch 135/95

Extra credit

EMOM 8:00

5 T2B
8 KB swings 70/53

*KB swings must be PERFECTLY VERTICAL

7PM Speed and Endurance

Stretching/Mobility (5-10min)

Drills:

Exaggerated foot pulls on one side- 4x- 5L-5R-5L-5R
Stable arm drill 3×10
Accelerator drill- 3x40m (Run in place by pulling. Add lean to fall into forward movement)

WOD (Long Intervals):

1 mile Indian run then 2x800m (2min 30sec Rest)

Cool down/Stretch

Humpty Hump Day 5/22/13

Posted by BoomBOX CrossFit on May 21, 2013 in WOD | 20 comments

Say Hello to our New Onramp class ! From Left to right: Paul, Peter and Rocky ! All personally referred to Boombox Crossfit ! Thank you for the referrals ! Please make sure to introduce yourselves to the new guys !

Memorial Day MURPH 5/27/13

This coming Memorial day we will throwing down our annual “Hero WOD.”

“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”. 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.

*****Always remember that all Crossfit Workouts can be scaled to anyone’s ability. We will have scaled options available as well as TEAM options. We would love for everyone to come out and enjoy a day together, throwing down for Navy LT. Michael Murphy*****

*****On Memorial day we will only have 1 class. Workout starts at 9am, arrive as early as 8:15am for warmup*****

Gymnastics Training

Beginner:

15:00 gymnastic kipping practice / muscle up progression work

Advanced:

15:00 muscle up practice

Conditioning

A. FUN

Rest 5:00 then;

b. MORE FUN

Tuesday at the BOOMBOX 5/21/13

Posted by BoomBOX CrossFit on May 20, 2013 in WOD | 28 comments

*Test Week

Day 2

Barbell Training

Beginner/Advanced:

A. 15:00 to establish a 1RM push press

B. 15:00 to establish a 1RM weighted pull up

Conditioning

A. AMRAP 7:00

100 double unders
50 burpees

B. Extra credit:

EMOM 12:00

E: 5 HSPU*
O: 5 box jumps; As tall as possible

*Advanced athletes perform deficit HSPU

7pm Speed and Endurance

Stretching/Mobility (5-10min)

Warm up:

400m easy
4x100m striders

WOD (Short Intervals):

3x 200-300-400 (2min Rest)

Cool down/Stretch

Motivation Monday 5/20/13

Posted by BoomBOX CrossFit on May 19, 2013 in WOD | 60 comments

Eat BIG. Lift BIGGER !

The CrossFit Total is the sum of the best of three attempts at the squat, the press, and the deadlift. All three lifts are done while standing on the floor. They require minimal and inexpensive equipment. They are not technique- dependent to the extent of the Olympic lifts, yet they require technical proficiency beyond mere passing familiarity. They are safe when performed correctly, since they can all be performed without spotters—alone in a garage if necessary.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one session—i.e., you cannot leave the area to rest or perform other activities between the three lifts.

Anyone in a position to attempt a legitimate CrossFit Total should be familiar enough with their capabilities on the lifts to have a fairly good idea of just what might be possible for a one-rep max (1RM). This number is what you warm up intending to do. A meet situation will involve three attempts, and this is a good way to determine a true 1RM.

The first attempt would be a weight you know you can do for a heavy set of three. The second attempt would be a weight you know without any doubt that you could do for a single, having just done the first attempt. And the third attempt is the weight you want to do, based on your performance on the previous two attempts.

CROSSFIT.COM

As you arrive for classes we will be going directly into a warmup and onto the CF Total. This session may run into the next class so feel free to arrive early and get a proper warmup to ensure you are prepared to lift heavy ish !

*Testing Week

Day 1

Barbell Training

A. “CrossFit Total”

3 attempts to establish a 1RM squat
3 attempts to establish a 1RM press
3 attempts to establish a 1RM deadlift

Quote of the day

“I do not fail. I succeed in finding out what does not work.”

#FSF 5/17/13

Posted by BoomBOX CrossFit on May 16, 2013 in WOD | 17 comments

My Pick for the winner of this weekend’s SO CAL REGIONALS !! Josh Bridges ! Who’s yours?

This Friday, Saturday and Sunday the fittest So Cal Crossfitters will be throwing down for their chance to make it to the Crossfit Games! All their hard training and dedication will be showcased this weekend in DEL MAR, CA. ! Good Luck to all you fierce competitors ! For Tickets and more info: CLICK HERE

Barbell Training

Beginner/Advanced:

15:00 to work establish a Max effort:

1 power clean + 2 front squats + 1 split jerk

Conditioning

A. For time:

1 power clean and jerk 165/115
1 round of “Cindy”
2 power clean and jerk 165/115
1 round of “Cindy”
3 power clean and jerk 165/115
1 round of “Cindy”
4 power clean and jerk 165/115
1 round of “Cindy”
5 power clean and jerk 165/115
1 rounds of “Cindy”