WORKOUT OF THE DAY
May 30

Reminder! Tomorrow at 1:00pm, we’ll be hosting a Functional Movement Screening open to all athletes. Dr. Karen Bonney will be on hand to identify individual movement asymmetries and limitations and discuss specific corrective strategies that will improve your performance while minimizing your risk of injury.

The cost is $30 per athlete — If you’re interested in attending, make sure to secure your spot by signing up at the gym.

Strength/Skill:
Chin-ups: 4 x Max Effort

Conditioning: 
15 minute AMRAP:
15 KB Swings (32/24kg)
20 Suitcase Lunges (32/24kg)
30 Double Unders

Capital Affiliate League

Athletes,

We are excited to field our first-ever Hierarchy team for the upcoming Capital Affiliate League (CAL) Summer Season!

Starting on July 12, ten Affiliate teams from DC consisting of 4-8 members compete in a 5 week Regular Season, to be followed by a Championship Tournament for the top 6 teams. CAL events take place each Saturday from 1:00-3:30pm, during which teams compete head to head in 2 WODs. Participating DC Affiliates host matchups, the schedule for which will be released when registration is finalized.

Registration begins on June 16, and costs $165 per athlete. If you are interested in competing on Team Hierarchy, please review the Open Division standards below and contact Dave at dave@crossfithierarchy.com. NOTE: In order to participate, you must commit to  a minimum of 3 Regular Season competition dates AND be available for the Championship Tournament on August 22. No exceptions!

CAL Summer Season Schedule

Week 1: July 12, 2014
Week 2: July 19, 2014
Week 3: July 26, 2014
Week 4: August 2, 2014
Week 5: August 9, 2014
Championship: August 22, 2014

Open Division Benchmarks
The following are working weights, not one rep maxes:

24/20″ Box jump
75/55# Overhead Squat
185/125# Deadlift
95/65# Snatch
135/95# Clean and Jerk
20/14# Wall Ball

May 29

Reminder!

On Saturday, May 31, we’ll be hosting a Functional Movement Screening open to all athletes. Dr. Karen Bonney will be on hand from 1:00-2:00pm to identify individual movement asymmetries and limitations and discuss specific corrective strategies that will improve your performance while minimizing risk of injury.

The cost is $30 per athlete — if you’re interested in attending, make sure to secure your spot by signing up at the gym this week.

Strength:
Backsquat: 3, 3, 3, 3, 3, 3

Conditioning:
In teams of 2, for time:
2,000m Row (switch every 250m)

Partner B completes 12 goblet squats while Partner A rows 250m, switching until the team completes a total of 2,000m on the rower.

May 28

Athletes:

On Saturday, May 31, we’ll be hosting a Functional Movement Screening open to all athletesDr. Karen Bonney will be on hand from 1:00-2:00pm to identify individual movement asymmetries and limitations and discuss specific corrective strategies that will improve your performance while minimizing your risk of injury.

The cost is $30 per athlete — If you’re interested in attending, make sure to secure your spot by signing up at the gym this week.

Strength:
Floor Press 5-5-5-5-5

Conditioning:

9 min, for max reps:
Min 1-3: Max rep T2B
Min 4-6: Max rep Box Jumps (24/20″)
Min 7-9: Max rep Burpees

No rest between rounds.

May 27

Strength:
15 minutes to establish a 1RM Hang Power Clean

Conditioning:
12 minute AMRAP:
10 Power Cleans (135/95#)
20 Wallballs

Memorial Day

Athletes:

CrossFit Hierarchy will be closed Monday, May 27, in honor of Memorial Day. We will resume our normal schedule on Tuesday, May 28.

Memorial Day Murph

http://crossfitacadia.com/author/kevin-daigle/page/4/

 

Memorial Day “Murph” is a CrossFit tradition that honors the life of Lt. Michael Murphy, a Navy SEAL killed in combat on June 28, 2005 in Afghanistan. He was a dedicated SEAL and avid CrossFitter; completing “Murph” is a mission, a duty, an honor, and a privilege.

On June 28, 2005, Lt. Murphy led a four-man SEAL team on a reconnaissance mission deep behind enemy lines east of Asadabad in the Hindu Kush of Afghanistan. The  mission was compromised when the team was spotted by local nationals, who reported its presence and location to the Taliban.

A fierce firefight erupted between the four SEALs and a much larger enemy force of more than 50 anti-coalition militia.  The enemy launched a well-organized, three-sided attack on the SEALs, forcing the team deep into a ravine.

Intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, Lt. Murphy unhesitatingly and with complete disregard for his own life moved into the open, where he could gain a better position to transmit a call to get help for his men.

Moving away from the protective mountain rocks, he knowingly exposed himself to increased enemy gunfire. This deliberate and heroic act deprived him of cover and made him a target for the enemy. While continuing to be fired upon, Murphy made contact with the SOF Quick Reaction Force at Bagram Air Base and requested assistance. He calmly provided his unit’s location and the size of the enemy force while requesting immediate support for his team. At one point, he was shot in the back, causing him to drop the transmitter. Lt. Murphy picked it back up and completed the call, an act that ultimately led to the rescue of Lt. Luttrell and the recovery of the remains of the three who were killed in the battle.

“Murph”
1 Mile Run
100 pull ups
200 push ups
300 squats
1 Mile Run

If you have a 20lb weighted vest or body armor, wear it.

May 23

REMINDER: There will be no Noon WOD on Friday, May 23.  

Skill Work:
15 minutes of open skill work. Use this time to work on stuff you suck at.

Conditioning:
15-12-9-6-3
Deadlifts (225/155)
Handstand Push-ups

Firebreather

As CrossFit boxes go, we’re pretty lax about punctuality. People roll in 1-5 minutes late on occasion, nbd. We’ll give them shit but they can usually jump right into the warm up without disrupting class. But we have to draw to the line somewhere, which Leo found out last week when he showed up 10 minutes late for a 7:00pm class.

“Sorry bro, too late,” Tyler said, quite reasonably. Leo was not exactly a first time offender, and the class was already done warming up and had moved on to mobility.

The 7:00pm WOD is the last class of the day on Wednesday, so this meant no workout for Leo. He kind of stood by the door for a few minutes, in seeming disbelief, perhaps hoping Tyler might change his mind. When it became obvious that wasn’t going to happen, he shook his head, visibly pissed off, and left.

20 minutes later, Leo jogs by the gym. He dashes by the window in full stride, heading west down Kalorama. The whole thing lasted less than five seconds, but Tyler and I both saw it. We exchanged looks, grinning at each other.

Homeboy went on a fucking run.

Leo joined Hierarchy two months ago and has since lost at least 20lbs. I hear people ask him about it all the time – how is he doing it? What’s his secret? He just shrugs and flashes this kind of slightly embarrassed smile, as if he doesn’t even know himself.

But I do.

He’s a Firebreather.

Firebreather – Fie-r-bre’-th-er: (n) 1. One who faces the triumphs and tribulations of great physical opposition with an indomitable spirit. 2. An optimistic energy associated with the heart of an athlete.

Being a Firebreather has nothing to do with your Fran time, your 1 rep max backsquat, or your ability to do butterfly pull-ups. Firebreather is an attitude, a state of mind.

Leo had a choice that night: he could have accepted defeat and gone home. He could have used it as an excuse to not workout – hey, he tried. As excuses go, it would have been pretty legit. Maybe it wasn’t meant to be tonight. Instead, he decided to Fuck. That.

It’s the same attitude he brings to the gym everyday. Leo doesn’t just do the workouts, he tries to break them in fucking half.  He pushes through the burning in his lungs and the pain in his muscles because no one asked for their opinion. He rarely has the fastest time or gets the most rounds, but he finishes every WOD on his back in a puddle of his own sweat.

What you get out of CrossFit is directly proportionate to what you put in. You can come and work decently hard and see decent results. Or you can show up ready to tear the roof off and breathe fire at every workout. That’s what Leo does, and it makes all the difference.

If you’re looking for the secret to his success, look no further than the fire. 

May 22

Strength:
Weighted Ring Push-ups: 4 x Max Effort

Conditioning:
For time:
15 Push-ups
20 Box Jump-Overs (24/20″)
30 Wallballs (20/14#)
40 Double-Unders
50 Plank Hold
40 Double-Unders
30 Wallballs (20/14#)
20 Box Jump-Overs (24/20″)
15 Push-ups

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