| What’s Done Is Done Don’t be upset with the results you didn’t get from the work you didn’t do. It’s that simple. As we enter the fourth and final week of our Murph Prep series, it’s important for you to look back at the past few weeks and ask yourself “Did I put in the work?”. Now, you might not be doing the Murph hero workout this year, and that’s OK — you can still apply the same lesson to the pursuit of any other meaningful goal. If you want results, you have to put in the work. If you set some ambitious goals for yourself at the beginning of this year and you end up falling short, you can’t be disappointed if you didn’t do the grind. Whether it’s a short-term goal like preparing for Murph or a long-term goal like losing excess body fat, it really is that simple. You either put in the EFFORT or you don’t — and the results will inevitably show. |
| THE WEEK AHEAD: Mon: Strength: Bench, Workout: 6minAMRAP- FR Rev Lunge, Cal Bike, Up Downs, Rest, 6minAMRAP- Up Downs, Cal Bike, FR Rev Lunge Tues: Strength: Squat, Workout: 15min AMRAP- Air Squats, Push- Ups, Pull- ups, Run Wed: Workout: 21minAMRAP- Double Unders, Russian KBS, Goblet Step- Up, Strict Ring Dip Thurs: Strength: Deadlift, Workout: “Christine” Row, Deadlifts, Box Jumps Fri: Strength: Overhead Squat, Workout: “Cool Hand Luke” Overhead Squat, Bar Facing Burpees, Toes to Bar, Run Sat: 24 for 24, “Murph” Sun: Workout: Bike, Sit- Up, Glute Bridge, Plate Around the World, OH Walk |
#MAINLINEMONDAY; CFML’S HIGH POWERED OPEN GYM WORKOUT OF THE WEEK:
Five Rounds For Time:
20 Kettlebell Deadlifts (2x 53/35 LB)
60 Double unders
30m Farmers Carry (2x 53/35 LB)
Time Cap: 20 Minutes
Scaling Options:
- Reduce weight as needed
- Scale double unders to 100 single unders per round
- Try doing 60 seconds of double under attempts
Some advice from the coaches: “Do not strategize, go out hard and hang on. Push yourself to do one more rep when you think you are done and take one more step when you want to rest. Your mantra for today is ‘go before you want to,’ repeat that to yourself and remind yourself that you have to push to get better. The grip endurance will force you to break up the work at some point, keep an eye on the clock and do not walk away from your KB’s while you rest. Using grips will help you avoid the need to chalk up excessively.”
#TUESDAYTREAT;
Arrives in your inbox every Tuesday Morning. Check here
#WHATSNEXTWEDNESDAY;
On Friday, May 27, 2022, The Main Line CrossFit in Ardmore, Pennsylvania, will host the TENTH ANNIVERSARY of 24 Heroes in 24 Hours event!
Starting at 09:30 on Friday the 27th, athletes will perform a “Hero WOD” every hour for 24 straight hours. Learn more here This 24 hour event serves as a fundraiser for 23rd Veteran (https://23rdveteran.org/)
#SPOTLIGHTTHURSDAY;
Memorial Day Schedule:
No Classes Friday, May 27th (only early AM classes, no 9:30)
No Classes Saturday, Sunday, and Monday (28th, 29th, 30th)
Regular Schedule Resumes Tuesday, May 31st.
#FEARLESSFRIDAY; CFML’S CALORIE TORCHING, MUSCLE BUILDING WORKOUT OF THE WEEK:
Strength
Overhead Squat (5-5-5*)
Tempo Overhead Squats (22X1)
*Build up to a Moderate weight.
Workout
“COOL HAND LUKE”
7 ROUNDS FOR TIME
7 Overhead Squats (115/75)|(75/55)
7 Bar Facing Burpees
7 Toes to Bar
100m Run
This workout will get spicy quick. The Overhead Squats will start off fine and over time the shoulder fatigue will make it harder to stabilize the weight. The Bar Facing Burpees will be done quickly and will spike up the heart going into the Toes to Bar. Toes to Bar will challenge the core & hip flexors make the 100m Run a lot more challenging than expected. Sub 16min will be the goal with the RX+ athletes looking to be around 11min!
#SHOUTOUTSATURDAY;
Try Rowing! Join Whitemarsh Boat Club “Learn to Row” Day,
– When: Saturday June 4th from 9:30am- 11:45am.
– Location: Hines Rowing Center
– Cost: FREE! demos on water and erg, tours.
– Requirements: 12 years or older, Vaccination Card
Email wbcnationaltrday@gmail.com to reserve your spot
More info www.whitemarshboatclub.org
#SELFCARESUNDAY;
Join the virtual Pelvic Floor Workshop with McCormick Chiropractic- Tuesday, June 7th at 6:30pm with Dr. Shannan Behrens
Shannan is a native of Pottstown, PA. She obtained her Bachelor of Science in Kinesiology from the Pennsylvania State University and her Doctorate of Chiropractic at Life University in Marietta, GA. While at Life University, she was captivated with research and scientifically furthering the benefits of chiropractic care. She was part of the research track at Life and conducted her own study on chiropractic’s effects on balance. To date, Dr. Shannan has one published research paper, with others on the way.
| Stuff your coach is reading, hearing, watching, using or buying Three Tips For Better Overhead Squats If there’s one exercise to make sure you have down before going heavy…it’s overhead squats. Ensuring you’re smooth and controlled throughout the movement is the key to avoiding a heavy barbell dropping on your head. Here are three top tips from Kristi Eramo O’Connell to help you lift more and stay safe. SMOOTH IS FAST. Seven Active Recovery Workouts Active recovery is low-intensity activity that promotes blood flow to the muscles, helping you to recover. While recovering might mean doing nothing to you, that’s not necessarily the best option to bounce back from your workout. Here are seven active recovery workouts that will help you recover better than the couch. WHAT HAPPENED TO LAZY SUNDAYS? Common Rowing Errors In CrossFit CrossFitters have the blessing and the curse of having to be really good at lots of things but not necessarily having the time to truly master any of them. Take a look at some common mistakes we all make while rowing and see how you can gain some precious seconds back. CONSTANTLY VARIED. Stop Relying on Your Squat A common error for weightlifting beginners is an overreliance on catching cleans in a squat position. We know you want to get under the bar, but you still have to finish your extension first. Check out this demo and see where your attention should be instead. FINISH YOUR MOVEMENTS. |