Posted by tammy.smith on May 17, 2013
Memorial Day Murph 2013
FallOut CrossFit will be honoring Navy Lieutenant Michael P. Murphy on Monday, May 27th, 2013
What is MDM?:
A yearly internet based fundraiser for military charities. It’s based on a workout called “Murph” named after Medal of Honor recipient Michael Murphy.
The idea is to honor ALL of our fallen military members with a challenging workout.
1 mile run
100 pull ups
200 push ups
300 squats
1 mile run
(wear 20 lb vest or armor if you have it)
Who can participate?:
Anyone! As prescribed, Murph is an endeavor of a WOD – but it will be scaled so everyone can complete it!
When?:
FallOut CrossFit will be participating on Monday, May 27th.
You can do it at the 5:30 am class or the gym will be open beginning at 4:00 pm. Heats will be determined and run by Coaches as people show up.
Where?:
FallOut CrossFit – 1238 Columbia Park Trail, Richland
Why?:
To honor ALL fallen military members with our pain and sweat, (some tears and blood too I’m sure), and to raise money for great charities supporting military causes.
How much?:
Registration is $35, and includes an awesome event shirt!
Though it is not required to register to in order to participate in the WOD, FOCF would love to see you support the Murph charity event!
In memory of Navy Lieutenant Michael P. Murphy, age 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28th 2005.
Posted in Workouts |
Posted by tammy.smith on May 23, 2013
Strength: 3 rds – 5 x back squats, 40 DU’s, 10 HSPU
*Not timed, but work quickly*
For time, 3 rds:
15 x chest to bar
20 x burpees
15 x SDHP
Posted in Workouts |
Posted by tammy.smith on May 22, 2013
“Cindy” or “Mary” – 20 minute AMRAP
Cindy:
5 pull ups
10 push ups
15 squats
or
Mary:
5 handstand push ups
10 one-legged squats (pistols)
15 pull ups
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Doin’ a little kick up progression for handstands!
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Check out Ken Idler’s KNDU news interview!
NBC Right Now/KNDO/KNDU Tri-Cities, Yakima, WA |
Posted in Workouts |
Posted by tammy.smith on May 22, 2013
Posted in Workouts |
Posted by tammy.smith on May 21, 2013
Skill: Kipping Pull Ups
WOD: 21-15-9
Wall Balls
Deadlifts
Toes to Bar
Gymnastics WOD.com Kipping Progressions
Posted in Workouts |
Posted by tammy.smith on May 20, 2013
Welcome, Ken Idler, to the 2013 CrossFit Games! Ken has qualified for the CrossFit Games in the Masters 50-54 category. Ken ranked 3rd in the Northwest and 18th in the World upon completion of the Open 2013 segment of the competition. Masters must qualify in the top 20 of the world to receive an invite to the Games. Masters competitors bypass Regionals and head straight to California July 22nd-28th! Ken will be competing Tuesday, Wednesday, and Thursday of the event. Ken will be bringing along a huge cheering section and we will keep you updated as the events happen!
Ken was born and raised in Washington state, and he says he was an average athlete who had always been active in sports both as a participant and a coach. He has coached youth sports, primarily basketball, for the past 25 years, including seven years as a girls’ varsity basketball coach, reaching the state tournament in each of those years and finishing in the top five three times. Teaching and coaching the fundamentals is what excites Ken and has been the cornerstone of his success as a coach. His wife, Audrey, introduced Ken to CrossFit in 2010 and he has been hooked ever since. What he loves about CrossFit is that you are constantly challenged and it focuses on one’s overall health. It doesn’t matter what level you are at in the WOD, you are still going to get a great workout! Being a coach for the majority of his life, it was only natural for Ken to want to obtain his Level 1 CrossFit certification and Olympic Lifting certification to start helping other athletes. Learning the proper fundamentals in functional movements, as well as Olympic lifting, has provided a great platform to further his development in personal fitness and abilities as a coach. CrossFit is about raising the bar and using Greg Glassman’s quote, “The magic is in the movement, the art is in the programming, the science is in the explanation, and the fun is in the community.”
It is a true privilege to have Ken as a member of our FOCF community. Individuals don’t come any more humble than Ken, but the inspiration and motivation he provides when stepping into a WOD is second to none. In three short years, Ken has excelled to the top and it is a fact that many athletes, both experienced and newbies, look to Ken for their drive to achieve. Ken is not one to sit around, but rather focus on a goal and do the work necessary to succeed. We, as a CrossFit community, are very proud of you, Ken, and will be there supporting you throughout the Games competition. Go, Ken, go!
Be sure to watch for Ken on our local KNDU news in the near future!
Posted in Workouts |
