Gonna rest the upper body today and hit the lower and some core work.

3 mile run. First half slow steady pace, last half start interval training by picking up the pace for 30secs then slowing back down for 1:30. You should push it close to sprint speed for the fast runs and keep the slower to a steady jog.

Finish with:

3 x 15 back ext.

10 ghd situps

The "Murph"

Had to push the Murph back a day due to some car trouble (had to push it 4 blocks) and a heat index well over 100 degrees. Here we go!

"Murph"

For Time:

1 mile run

100 pullups

200 pushups

300 squats

1 mile run

Running can be replaced with 2000m rows (Murph on the water). Best time today for regular Murph was 55:59 (mile split times 1st mile 7:03/ 2nd mile 9:58) That second mile is a fucking bear!! Best "on the water" time 1:03:30. I haven't tried the row version yet but it definitely is a beast! Awesome, awesome training!

Run Training:

4 mile run

Conditioning Training:

5 rounds of 30/30 (work/rest) of:

KB swings (35 F/53 M) Over head swings

mountain climbers

KB C & P (35/53)

jump rope

KB snatches (35/53)

battling ropes

Tomorrow is the 5 year anniversary of the battle that killed 11 Navy Seals and 8 Army Night Stalkers in the Kunar Province of Afghanistan. Several of Crossfit's best "Hero" WOD's came out of this heroic battle, the JT, Micheal, and the Murph. Tomorrow we will be conducting the "Murph" is his honor. Lt. Michael Murphy was posthumously awarded the Congressional Medal of Honor for his actions on that day. Navy Seals, Petty Officer 1st Class Jeff Taylor (JT) and Lt. Michael McGreevey (Micheal) were posthumously awarded Bronze Stars for Valor and Purple Hearts. The Murph is long and hard and should be conducted with a 20lb weight vest if you are up for the challenge. When you feel like you're going to keel over on the second mile run after 300 squats, think of these heroes and what they did to defend you're country and the ultimate sacrifices they made! Use this to drive you through and complete the mission!! More information about these men can be found on line and in the May 2010 issue of the Crossfit Journal.

"Murph" (for time)

1 mile run

100 pullups

200 pushups

300 squats

1 mile run

WOD:

6 x 400m run

Rest 3 minutes between rounds, record times.

Weather channel says its 95 degrees out here, my outside thermometer reads 100! The humidity is through the freaking roof!

Part #1

3 mile run at noon, not much else to say!

Part #2

10 -15 rounds (1 hour time limit)

3 bench press (body weight)

5 ring dips (deep)

7 burpees

10 pushups

Run Angie, Run!

For Time:

800m run

100 pullups

800m run

100 pushups

800m run

100 situps

800m

100 air squats

Enjoy!

Option #1 3 mile run (training pace)

Option #2 30 minutes of max rounds of:

5 pullups

10 KB swings (5l/5r)

5 burpees

10 KB C&P (5l/5r)

5 hanging leg raise

10 KB snatch (5l/5r)

If your feeling up to it, do them both. One in the morning and one later in the day. Enjoy!

Foot Note

Its important to note that not all of us are on the same "skill level". No one should be discouraged from attempting training on this site. All workouts can be tapered to fit your individual needs based on skill and strength. Here are just some examples/substitutes:

Pullups- Perform jump'n pullups, just double the reps for that round. For jump'n pullups, set up a platform that will allow your arms to go to full extension while your legs are in a 1/4 to 1/2 squat. Jump strong and pull hard!

Pushups- Go from the knees or, set up a bar on a rack at waist height. Lower the bar the stronger your get. Again double reps.

Weighted Exercises- Females generally use 30lbs lighter but this is just a guideline not a rule. Gear the weight to make it challenging, not impossible.

Kettlebells- If you don't have kettlebells, use dumbells instead. If you don't know how to use them, don't!! Buy a book, take class, watch a video (Crossfit, Youtube)

Run/Row- For a guide, 400m run = 500m row

These are just some examples of ways you can change WOD's to fit your training. Be creative and make your workouts fun. Remember, routine is the enemy so keep your training fresh and constantly varied.

Bondo

"Old School with a Twist"

Remember the days of training specific body parts? Yea I know it been over two years for me too but heres a go at it ! Heres a straight up "Back Day" with a little High Intensity Twist.

- 10 minutes double under training

- 1 x 800m row for time (all out speed)

5 rounds of :

3 ring pullups

4 ring rows

7 pullups

10 deadlifts (135)

(each round is exactly 4 minutes, rest with remaining time in each round for a total of 20 minutes) Work hard but focus on good form remember we are in a slow down period on intensity, you should have between :45 secs to 1:15 rest before the start of each round. Try to maintain the "false grip" on the ring exercises for muscle up training. Sorry DOC, 2:45 on me row! Talk to ya soon.

Happy Dad's Day!

Humidity is through the roof here even early this morning! Today's AM session, easy 60 minute cardio (Run, Bike, Swim, Row) for Dad's Day. Perform these as one event, or in any combination as long as you get at least 60 minutes total time. I chose a long bike ride to the boardwalk in Sea Isle City, (dropped 2.5lbs of water in 1 hour 5 minutes), thats humid!

We will be following a 12 week half marathon train up developed by Hal Higdon http://www.halhigdon.com/halfmarathon/novice.htm Check out this link if you are interested in the Philly Rock N Roll Half. Official training starts tomorrow.

Enjoy your day with Dad!

AM Training

Starting to prepare for the Rock N Roll Half Marathon in Philadelphia this September. This mornings session was geared towards this event. Stay at a comfortable training pace.

3 mile run

20/16/12 weighted situps/ overhead lunges

(25lb/35lb/45lb)

Todays WOD is a 30 minute strength/conditioning session. Again the goal here should be medium intensity during this lighter period so choose kettlebells that you can handle pretty easily. In two weeks we will begin ramping the intensity back up so stay tuned. If you have time for a second session, go on a hour long bike ride or 30 minute lite run.

5 rounds of 30/30 (work/rest) of:

ring rows

burpees

kettlebell swings (single arm alternate)

shuttle run (10 yard)

mountain climber

kettlebell snatch (single alternate)

During the next 2-4 weeks we will be attempting to bring down the intensity. The goal is muscle repair and injury prevention and will focus on longer, less intense workouts designed to burn through fat while maintaining a moderate level of cardiovascular fitness.

Today's WOD

LSR (long slow run)

40 minutes to 1 hour

Keep the pace comfortable, work on your "mantra" (a stupid term used to describe a breathing pattern.)

Eat, Sleep, Train!

Test Fire

Buy In:

10 minutes jump rope

10 x bench press (50%-75% BW)

Jump rope for 10 minutes, every miss perform 10 reps on the bench.

Choose a weight that allows you to achieve 10 reps continuous

while fatigued.

Strength Training:

8 x 1 rep of weighted pullups

(Increase weight each round. Try to go chest to bar as long as you can.)

Finish with one max set of deadhang pullups

PM session short and sweet.

For time:

50 weighted situps (25lb)

50 pushpress (45lb)

50 kettlebell swings (53)

50 jumping pullups

400m walk/run (100lb sandbag)

New look?

Its time for a change, let me know if you like it.

Took some well needed rest for the past couple of days. Gonna rock a double today, heres the am WOD.

6 rounds for time of:

400m run
10 walking lunges (5/5)
15 pushups
10 air squats

More to come later. Keep Training!!

Strength Training:

Bench Press 5 set of 5 reps

10 rounds of:

3 ring pullups (false grip)

5 ring dips (deep!!)

7 hang cleans

10 weighted situp

For the weighted situp, hold a plate perpendicular to the

ground from the start. As you situp keep arms perpendicular

to the ground, at the top the plate should be raised completely over

head. Keep arm locked out through the entire range.

Summer Time!

Summers here and as usual things begin to get chaotic at the Asylum. The WOD's on this site lately have been sparatic due to lack of time to post them, however training here has been kicking ass! Some of the latest workouts can be extremely intense so caution should be used if you are new to HIT (high intensity training). Personally I enjoy training at the hottest part of the day with zero "conditioned air" as a test of physical as well as mental strength and fortitude. If you are just starting out I advise training in the coolest times of the day during the summer months. Try today's creation and give me some feedback. I completed it in 28:18 at 90 degrees with high humidity with 200lbs at 2pm. Not bad for the conditions but I could definitely beat it next time. When it was all said and done I was whipped! Let me know if you like it.

For Time:

800m run

100 deadlifts (body weight)

*100 jump rope*

800 m run

* This is a penalty for stopping on the deads. Every time you stop the bar for more than

a second you do 100 jumps.

6 rounds for time of:

400m run

500m row

10 kettlebell swings 53/35 (overhead swings or replace with 20 standard)

Finish up with:

100 straight leg raises 6" to 90 degrees

50 back extensions

25 ghd situps