Bruce flashing the Four O sign this past Monday on Memorial Day! Bruce had just completed a 40-mile run, yes 40 miles, in celebration of his recent 40th birthday!  Outstanding Job!!!

DROM
2x10 of:
Shoulder Dislocates
OHS
DB Press

MOD
Snatch Balance
7x1

WOD
Partner Workout
Row 1000m
Then OHS
Men 10,000#
Women 6,000#
Co-ed 8,000#
Only one bar per team

Happy Birthday "Richy,Rich" from your crazy CrossFit family.

Hope Heidi has something extra special planned.

DROM

400m Run

2x10 of:
Good Mornings (45/33#)

Back Squats (45/33#)
Press (45/33#)

WOD
"Fight Gone Bad"
3 rounds of:
1:00 Wallball 20/14#
1:00 SDHP 75/53#
1:00 Box Jump 20"
1:00Push Press 75/53#
1:00 Calorie Row
1:00 Rest between Rounds

Great job everyone on "Murph" this past Saturday! A special thanks to Rich for making Deb's last 800m run with her, and K. Jordan for keeping me moving on my last 800m. Community is what sets us apart from other facilities.

Reminder that May 31st is the deadline for the "CrossFit For Hope" T-shirts.  You need to have $75 raised by then and give Betsy your t-shirt size.

Jake, Sabrina and Heidi at their Level 1 cert in Charlotte!!

DROM

Row 250m

2 rounds of:

10 Sit-ups

10 Push-ups

15 DU's

MOD

For Time:

500m Row

Record time in your journal

WOD

3 RFT

50 DU's

40 Sit ups

30 Medball Cleans

20 Pull-ups

10 HSPU's

Reminder! In honor of Memorial Day we are closed today!!!

Please take time today to remember the men and women who heard the call to duty, served with honor, and made the unselfish sacrifice for our country. Never forget!!!!!!

Happy Birthday to Michael S. from your CrossFit Beaufort family. Hope you have a fantastic day!!!

Remember we only have a 9:00 a.m. class today, so come join us for "Murph" and then enjoy the rest of the day with family and friends!!!

Today in honor of all service members who have paid the ultimate sacrifice protecting our country, we pay our tribute by doing the WOD "Murph". Below is a re-post from CrossFit Pacific Coast giving us an opportunity to hear about the man behind this infamous workout from one of their own members, Brett Vernon.

WOD

"Murph" Compare to 5/30/11

1 Mile run

100 Pull-ups

200 Push-ups

300 Squats

1 Mile run

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.

The Man Behind Murph

Anyone who has been CrossFitting for a few months fears, hates or hides from Murph. That is because Murph as a WOD is a long, arduous, painful, grind that exhausts just about every muscle in your body. Just when you think you’re finished you have to run that one last mile. It’s actually that second mile that makes me think a lot about Murph’s last stand. You see, Murph to me is more then just a hard WOD, he was a good friend. I was in BUD/s with Murphy until a leg injury rolled him out of our class. I would still see him around the training compound but didn’t spend much time with him until we both found ourselves in Djibouti, Africa in the late summer of 2003.

We were both in Africa in support of Operation Enduring Freedom and had our daily duties so we didn’t see each other very much during the day.  At night we generally had a fair amount of down time and since we both liked to stay up late, we found ourselves in the Tactical Operations Center (TOC) telling war stories, writing emails and calling home. It was at this time that I really got to know Murphy. We spent hours talking about our lives back home and the different training we had gone through. We compared operations of SEAL Team Five and SEAL Delivery Vehicle Team 1. I learned a lot about SEAL Delivery Vehicles (SDVs); life in Hawaii, island fever, his girl Heather and Murphy himself.

Meanwhile, I had a family member back home that was sick and not getting better. It weighed heavily on my mind and when it was too overwhelming Murphy was there for me to calm me down.  He would tell me everything is going to be OK, and work to cheer me up. Never once did I feel a strain in our friendship because he was an officer and I was enlisted. That was the thing about him; he was just one of the boys. I felt as if he would happily do anything for me if I ever asked and at the end of my deployment he invited me to come to Hawaii when we both got home and had some time off. A trip I regret I never took.

Two years later on June 28^th, 2005 Murphy led a four-man reconnaissance team in Afghanistan that was compromised and overrun by hundreds of Taliban fighters. In an effort to save his boys Murphy took his mobile phone…

“…walked to open ground. He walked until he was more or less in the center, gunfire all around him, and he sat on a small rock and began punching in the numbers to HQ….I could hear him talking, ‘My men are taking heavy fire … we’re getting picked apart. My guys are dying out here … we need help.’ And right then Mikey took a bullet straight in the back. I saw the blood spurt from his chest. He slumped forward, dropping his phone and his rifle. But then he braced himself, grabbed them both, sat upright again, and once more put the phone to his ear. ‘Roger that, sir. Thank you,’ then Mikey continued to train fire on the enemy fighters.”

–Marcus Luttrell, The Lone Survivor.

On October of 2007 Michael Murphy was posthumously awarded the Medal of Honor. The Medal of Honor is the highest award any service member can receive – President Bush awarded it to Murphy’s family.

It is during that last mile of Muph that I think about fighting through the pain, I think about my friend Michael Murphy and the 10 other SEALs that lost their lives that day.

Friends, Brothers, I will never forget.

-  Brett Vernon

Thanks to our two new "CrossFit For Hope" sponsors, Knight Air (Albert) and Digital Remedi (Jerod). Remember that Saturday is "Murph" and we only have a 9 a.m. class. Also as a reminder we are going to be closed Memorial Day so you should be well rested after Murph".  Here's a pic that should make you think...

DROM
250m Row
2x10 of:
Good Mornings (pvc)
Sit-ups
Push-ups

WOD
15:00 AMRAP
  6 Hand 2 Hand KB Swings (R/L=1)
  9 Box Jumps 24/20"
12 Hanging Knee Raises
100m Run

Danielle doing a great job on her first official CrossFit WOD!!!

DROM
2x10 of:
Shoulder Dislocates
DB Press
HR Push-ups
MOD
Handstand Work
Holds, Shoulder Taps, Push-ups, or Walks

WOD
For Time:
1600m Run
1000m Row
1600m Run

Jen stretching it out to the finish!!!

DROM

Run 250m Run

2x10 of:

KB Swing (light)

Grasshoppers

Kipping Glides

MOD

3 Sets of Chin-ups for max reps

Rest as needed between rounds

WOD

50 DU's

25 Wallball Sit-ups

40 DU's

20 Wallball Sit-ups

30 DU's

15 Wallball Sit-ups

20 DU's

10 Wallball Sit-ups

10 DU's

  5 Wallball Sit-ups

Here's the video of Heather and Heidi at this past weekend's SCOTT Firefighter Combat Challenge!!

DROM

2x10 of:

Squats

Sit-ups

Pull-ups

WOD

The Bear Complex

5 Rounds for load:

Rest as needed between Rounds

7 Sets ='s 1 Round

1 Power Clean

1 Front Squat

1 Push Press

1 Back Squat

1 Push Press

Try and increase the weight each round

Mike and Maureen will be doing their first WOD this Monday and Tuesday and it's going to be an AMMAP (As Many Mats As Possible) in the time you have to spare.  Mike said the flooring will be in Monday and he needs to get it laid by Tuesday night.  Their working hard to open by June 1st, so if you have an hour or two (or whole day) they'll appreciate the help. You can hit Mike up at 843-441-7854.

A big shout out to Heather & Heidi for winning the female Tandem Division at the SCOTT Firefighter Combat Challenge Saturday in North Charleston.  Heidi also competed in the Individual Division and Co-ed Tandem Division winning both of those also. Check us tomorrow and I should have a video up of their Tandem run. 

Great job ladies!!!

Happy Birthday to Bruce M. from your friends at CrossFit Beaufort. Good luck on your 40 mile run!

DROM

500m Row

2 x 10 of:

Shoulder Dislocates

OHS

Good Morning

WOD

Running After "Randy"

25 Power Snatches 75/53#

250m Run

25 Power Snatches

400m Run

25 Power Snatches

550m Run

Join Sabrina Sunday morning at 10:00 a.m. for a nice run!  We will meet (as usual) in front of the Marina at Waterfront Park. Everyone is welcome.

Rossi lovin' some burpees!!!!

DROM

2x10 of:

Mountain Climbers

DB Press (light)

Walking Lunge

21:00 AMRAP

100m Run (Rotate rounds between Backwards & Sideways )
10 Overhead plate Step Ups (24/20")box (45/25)plate
10 Grasshoppers (L&R=1)

10 Box Jumps (24/20")
2 Rope Climbs (or 6 pull-ups)

You can't blame the "G-man" for this WOD.  I won't mention any names (Sabrina, Jake, Tim, and Jon), but some of the athletes recovering from yesterdays WOD came up with it.  A big shout out to Tim and Stuwart for Rx'ing "Manion" yesterday.  Another shout out for Tim, Josh, Sabrina, Jo, Melanie, Tucker, Jake, Teddy, Jon, Stuwart, and "Jamaica" Frank for hitting the WOD in the rain.

Welcome back Terry!! We Missed You......

 

DROM

Row 500m

2 Rounds of:

5 Pull-ups

10 Push-ups

15 Sit-ups

WOD

For Time:

800m Run

  70 Ab-mat Sit ups

  60 SDHP 75/53

  50 Double Unders

  40 HR Push-ups
  30 Toes 2 Bar
  20 Burpees

  10 Pistol Squats, Alternating

  1 Monkey Bar (or :20 static hold on the pull-up rack) 

A big thank you to Karami for the handstand instructions.  Karami provided us a number of tips and helped tweak our technique or in my case actually gave me a technique to work on. 

Thanks again Karami!!!!

Great job everyone on yesterday'sWOD.  It was a real su*kfest. In honor of that I thought I'd back it up with another one!!! 

DROM
2:00 Jump Rope
2 x10 of:
Good Mornings (pvc)
Air Squats
Then: practice cleaning the weight, pressing it overhead and lowering behind you into the back squat position

WOD
4 RFT
Run 400m
29 Back Squats, 135/95# (no racks)
scale to 15 reps and/or lower weight

Scale up to the full WOD:
"Manion"
7 RFT
400m Run
29 Back Squats, 135/95#

Hannah, Jordan and Melissa getting it done during the Taste of Beaufort 5k!!!!!

DROM

Row 250m
Run 250m

3 rounds of:
5 Push-ups
10 Walking Lunge
5 KB Swing (light)

10 Ab-mat Sit ups

WOD

For Time:

Run 400m   

21 Pullups

15 KB Swings 53/35#

  9 Wallball 20/14#

Run 400m 

21 KB Swings

15 Wallball

  9 Pull-ups

Run 400m

21 Wallball

15 Pullups

  9 KB Swings

Write this down!! Saturday, Memorial Day weekend we'll be taking on "Murph" at 9:00 a.m. There won't be a 10:00 a.m class since we may be finishing or recovering from "Murph". In addition we'll be closed the following Monday, "Memorial Day", so make plans to enjoy the day with friends and family.

Took me awhile but here are the new editions to our Muscle-up Club.

Great job!!!!

DROM
400m Run
2 rounds of:
10 Shoulder Dislocates
10 Good Mornings (pvc)
10 OHS (pvc)

MOD
15:00
1 Hang Snatch + 2 OHS
Keep increasing the weight or pick a weight and stay with it for the 15:00

WOD
8:00 AMRAP
5 HSPU
15 DU's
Rest 2:00
8:00 Ladder (1,1-2,2-3,3, etc)
Thrusters 95/63#
Burpees

Hope everyone had a great weekend and an awesome Mother's Day.  There is only a few days left to register for the "I Can Games" before the registration fee goes up.  If you're interested please see one of the coaches! If you don't think you're ready to compete please consider volunteering!!

Frank and Nick working hard on the Front Squat for reps!!!

Thanks to our "CrossFit For Hope" sponsors! 

Please click on the links to the left to learn more about them.

DROM
2 rounds of:
10 Shoulder Dislocates
10 DB Straight-leg Deadlift
15 Double Unders

MOD
S2OH (no racks)
3 sets of max reps, rest as needed between sets
pick your own weight, but make it challenging

For today we are going to run the WOD every 15:00 beginning at 4:15 pm. You can hit the MOD before or after the WOD. Please warm-up and be ready to go.
WOD
"Christine"
Row 500m
12 Bdwt Deadlifts
21 Box Jumps 20/20"

A big shout out to Heidi and Derek for hitting their first Muscle-ups!!

Looks like the new monkey bar/pull-up rack can handle the load. 

Thanks Stewart for the great job!!!

Arm/Leg Swings

Run 250
2 rounds of:
10 Shoulder Dislocates
10 Sit-ups
10 Push-ups

WOD
10-9-8-7-6-5-4-3-2-1
Floorwipers (L&R=1) 75/53#
SDHP 75/53#
After each of the first 5 rounds you'll run 100m.
After the each of the second 5 rounds you'll make a trip down the monkey bars. If you're not ready for the monkey bars substitute a :20 static hang on the pull-up rack

Happy Birthday Mark from your crazy crew at CrossFit Beaufort. Will the "MOOBIES" make their special appearance for your B-Day???

Josh working hard on the Front Squats!!!!!

DROM
500m Row
3 rounds of "Cindy"

WOD
1600m Run (5:45am run 3 x 550m)
Wallballs, 1 set of max reps 20/14#
800m Run (5:45am run 550m)
OHS, 1 set of max reps 65/42#
400m Run (5:45am run 550m)
KB Swings, 1 set of max reps 53/35#
Once you set the Med-ball, Barbell, or KB down your set is over. If you rest more than 5 seconds your set is over.

The start to a great WOD!!!

DROM
2 Rounds of:
10 Knee Raises
20 Box Step-ups (total)
30 Jump Rope Singles

WOD
5 RFT
10 KTE's
15 Box Jumps 24/20"
20 Double Unders

MOD
Goat Work
After the WOD use the remainder of the class to work on one of your Goats

Please check out the links to the left under the "CrossFit For Hope" banner. These businesses are major supporters of "CrossFit For Hope" so please support them.

Thanks everyone for your support towards CJ and his trip to the Youth Nataional Championships!!!

Deb with a good looking SDHP!!!

DROM
2 Rounds of:
10 Shoulder Dislocates (pull-up bands)
10 OHS (pull-up bands)
15 Box Dips
15 Double Unders

We need to get this WOD in so for today we'll run this workout every 15 minutes starting at 4:15 p.m. and running through 7:00 p.m.  Before or after the workout you can do the MOD.

MOD
Handstand Walk
Shoulder Taps
Handstand Holds
                                     WOD
                  "I Can Games"
10:00 Time Limit                            10:00 Time Limit
Rx Division                   Scaled Division
21-15-9                         21-15-9
Snatch 135/95#             Thrusters 75/45#
HR Push-ups                 Sit-ups
Calorie Row                  Calorie Row

Happy Birthday to Melanie from guess who?? That's right, from your CrossFit Beaufort family:)

 Everyone hit'n the Toes 2 Bar!!!

Arm/ Leg Swings

2 rounds of:

10 Walking Lunges

15 Sit-ups

20 Grasshoppers

MOD

Deadlift

5-5-5-5-5

WOD

10 minutes=1 Mile run, remaining time chest to bar pull-ups
Or:
10 minutes=1 Mile run, remaining time is pull-ups
Or:
Scaled: 8 minutes 800m run remaining time is pull-ups

Score = Record your run time and the total amount of pull-ups performed. For each pull-up performed subtract one second from the run time. For example, 6:20 mile time and 35 pull-ups…would be a 5:45 score.

Start making plans for "Murph" to be held the Saturday before Memorial Day. We'll be closed on Memorial Day so don't miss this awesome hero WOD.

CrossFit For Hope registration is moving along nicely.  If you haven't registered please make plans soon!!!!!!

Mike S. working hard as always!!!!

Arm Swings/Leg Swings

250 row

250m run

2x10 of:

Push-ups

Squats

Then power clean warm-up



MOD
Power Clean
1 rep max
(newer athletes practice with a medium weight, 3 rep sets)

WOD
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Post rounds completed for each of the 5 cycles, i.e., start at the beginning each round



For anyone interested in a beautiful Sunday morning run, Sabrina will be down at the waterfront marina at 9:00am, if you would like to meet up with her. You can run 1mi., a 5K, or how about a 10K if you are feeling up to it.....Afterward, meet at the coffee shop for some refreshments and enjoy some time talking with friends.

Good luck to all the Taste of Beaufort 5k'ers this morning! I love you Melissa and hope to see you at the finish line!!!!!

Everyone did a great job this week. Next week we may see some Regionals WOD and give you guys/gals a shot at them. Also let me know, or hit us on facebook, who has signed up for the "I Can Games" because I'm going to plan two swim WOD's.  Hey! Even if you didn't sign up let me know if you are up for a swim WOD. We have a pool across the street and Billy's better half is the manager of the Beaufort High pool, so we have some options.

A lot of you saw Betsy working next door this past Thursday, bleaching and powering washing the ceiling. You'll be happy to know she made employee of the week, so I guess I better treat her extra special this weekend.

Jon working hard on the Double Unders!!!



DROM

400m Run

2x10 of:

Shoulder Dislocates

OHS Squats

Push-ups

Walking Lunge

3 RFT

Run 250 meters

21 Goblet Squats, 70/53# (Yep!!! More squats and our heaviest goblet's yet)

15 Pull Ups (Yep!!! More pull-ups)

Please take a few minutes and register for "CrossFit For Hope"!!!!!

This is taking the place of "Fight Gone Bad" and if you attended last year you don't want to miss out this year for sure. If this is your first year we promise you won't regret attending!!!  Even if you can't attend the workout, you can still register to be on the team and help us reach our fundraising goal. Who knows, you might even raise enough to get a T-shirt..............

Michelle diving into some Handstand Push-ups!!!

DROM

400m Run

2 Rounds of:

5 Pull-ups

10 Push-ups

15 DB Straight-leg Deadlift

WOD

3 RFT

90 Double Unders (or 2:00 of singles)

30 Russian Kettlebell Swings 53/35#

Rx+ 70/53#

That's so Sweet!!!

 

DROM

2 rounds of:

Run 250m

10 DB Press (light)

10 Sit-ups

10 KB Swings (light)

MOD

Press 5-3-1 

(75-85-95%) 

WOD 

20 minute AMRAP

Run 250 meters 

7 handstand push-ups 

5 C2B Pull-ups 

Rx+ Run 250 meters 7 Handstand push-ups 3 Muscle-ups 

Happy Birthday Dean from all your friends here at CrossFit Beaufort! Hope you have a terrific day!!!

Daniel G. busting out some weighted pull-ups!!!

DROM
Row 250m
2x15 of:
Squats
Sit-ups
Then front squat WU

WOD
EMOM
Complete 1 Front Squat in the first minute, 2 Front Squats in the second minute, etc., until you can no longer complete the required amount of reps. After each set of squats the athlete will "plank" the remainder of the minute.  Use 40% of your max Back Squat.

Happy Birthday to Kris Krysa from your CrossFit Beaufort family! Hope you have a wonderful day,and eat something yummy for me.....lol

The Southeast Regional's are in books and they were off the hook.  What an amazing weekend watching and cheering on some amazing athletes.  We were rooting for Irvin to make the Games this year and although he had to settle for 4th place, watching him Rx "Diane" in 1:57 was awesome. Every rep, every round unbroken!!! 

  

We learned a lot about the athletes and some different styles on some of the exercises.  During the row wods only one athlete (male) rowed on 7.5.  Every athlete including the males rowed on 6 or 5 and one guy was one 2. I got a great video on a HSPU style that I'll try and get posted this week.

DROM
Run 400m
2:00 Jump Rope (singles)
2x10 of:
Shoulder Dislocates
Good Morning
Walking Lunges

WOD
  5 Hang Snatch (power or squat) 95/63#
15 Box Jumps 24/20"
10 Hang Snatch
15 Box Jumps
15 Hang Snatch
15 Box Jumps
10 Hang Snatch
15 Box Jumps
  5 Hang Snatch

Rest and then:
Sprint 50yds for 10 sets
Rest as needed between runs