CrossFit Stony Brook | April | 2012 | Forging Elite Fitness

Monday 4-30-2012

By Michael Denicola ⋅ April 30, 2012 ⋅ Post a comment

8 rounds for time of :
100 m KB farmers carry with 53/36 # kbs
8 Front Squats with kbs

Sunday 4-29-2012

By Michael Denicola ⋅ April 28, 2012 ⋅ Post a comment

“J.J.”

For time:
185 pound Squat clean, 1 rep
10 Parallette handstand push-ups
185 pound Squat clean, 2 reps
9 Parallette handstand push-ups
185 pound Squat clean, 3 reps
8 Parallette handstand push-ups
185 pound Squat clean, 4 reps
7 Parallette handstand push-ups
185 pound Squat clean, 5 reps
6 Parallette handstand push-ups
185 pound Squat clean, 6 reps
5 Parallette handstand push-ups
185 pound Squat clean, 7 reps
4 Parallette handstand push-ups
185 pound Squat clean, 8 reps
3 Parallette handstand push-ups
185 pound Squat clean, 9 reps
2 Parallette handstand push-ups
185 pound Squat clean, 10 reps
1 Parallette handstand push-up

Post time to comments.

Saturday 4-28-2012

By Michael Denicola ⋅ April 27, 2012 ⋅ Post a comment

Today is the St.Charles Run for Rehab also.

Bench press 3-3-3-3-3 reps.

If anyone missed the WOD on Thursday and wants to give it a try today you can. It was a tough one but everyone liked it.

Memorial Day Murph 2012 – Monday May 28th

By Michael Denicola ⋅ April 27, 2012 ⋅ Post a comment

In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

A team of 4 Navy SEALs led by LT. Michael P. Murphy on a mission to capture or kill a key Taliban leader, found themselves seriously outnumbered in a firefight with well over 100 enemy troops. Pinned down and under intense enemy fire, their communications operator severely wounded, they were in desperate need for help. Due to the mountainous terrain, their communications could not be received. Understanding the situation, LT. Michael P. Murphy moved to open exposing himself to enemy fire, to use his satelite phone to request immediate support to save his team. LT Murphy was mortally wounded making that call. They continued fighting until Lt. Murphy and two of his three team mates were mortally wounded. His fourth team member, severly injured himself, managed to escape where he was taken in by a local villager until he was rescued 4 days later. He went on to tell the story in a book titled “The Lone Survivor”For his selfless leadership, courageous actions and extraordinary devotion to duty, LT. Michael P. Murphy received the Medal of Honor, the first service menber to receive the medal in Operation Enduring Freedom, and the first Navy recipient of the medal since Vietnam

The Workout

Run 1 Mile
100 Pullups
200 Push Ups
300 Squats
Run 1 Mile

For time: 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 idea of this event is to get out there, work hard, have some fun and raise money and awarness for a great casue. This event is open to everyone and everyone can participate. We know not everyone can do 100 pull-up, 200 pushups and 300 squats so we have lots of scaling options to available. We will have trainers available to help you scale down the workout to your fitness level. You can also run this event as a team, breaking up the workout between 2,3, 10, or any number of people. Lets get as many people involved as possible.

Registration:

To register visit the website: http://www.memorialdaymurph.com/index.html and click the register link. Follow the instructions its pretty simple. In the crossfit affliate field please put CrossFit Stony Brook.

After you register email us at events@crossfitstonybrook.com with the time you want and if your doing it as a team how many members will be on your team.

10:00 – 1 spots available
10:45 – 4 spots available
11:30 – 8 spots available
12:15 – 4 spots available

Visit our Facebook event page and click attending at http://www.facebook.com/events/278639368892019/

If you register early you will get your t-shirt in time for the event. If not you will still get your t-shirt mailed to you but it might not get there in time for the event. You can also register the day of the event.

The Event:

Check in will be from 8:30 unitl 9:30. If you haven’t pre-registered for a heat you will be given one at check-in.

The event will run in heats of 8 atheltes/teams with the first heat begining at 10:00. Subsequent heats will run every 45 minutes untill everyone is finished. We will keep adding heats as needed.

POST WOD PARTY

We will be firing up the BBQ after the WOD for a little Post WOD Party. Everyone is invited so bring you friends and famliy along. They can cheer you on and have some food.

Friday 4-27-2012

By Michael Denicola ⋅ April 27, 2012 ⋅ Post a comment

Eight rounds for max reps of:
Muscle-ups, 20 seconds
Rest 10 seconds
135 pound Clean and jerk, 20 seconds
Rest 10 seconds

Post total muscle-ups and total clean and jerks to comments.

Tomorrow is the St. Charles Run for Rehab, the info is in the gym if you need it.

Thursday 4-25-2012

By Michael Denicola ⋅ April 25, 2012 ⋅ Post a comment

Today is going to be a fun WOD so come in and check it out.

2 Rounds for time – One round will consist of you jumping over a row of boxes then bear crawling back before performing each of the following exercises

50 Steps Walking Lunge

25 Burpees

30 Pullups

25 Burpees

50 Steps Walking Lunge