May 26, 2017

kids

Pre-Hab:
Cat Cow Stretch
Bottoms Up
Diagonal Sit

Warm Up:
1min Hamstring Smash
1min Quad Smash
2min Glute Smash
800m Run
30 PVC Pass Through
Overhead Duck Walk

SWOD:
Turkish Get Up
3-3-3

WOD: 
15min AMRAP:
9 Ground to Overhead
15 Barbell Push-Up
21 Kettlebell Swing

Competitor WOD:
155#/105#
79#/62#

Cool Down:
Upward Facing Dog
Downward Facing Dog
Wide Legged Seated Forward Fold

Extra Credit:
25 Ring to Sternum Pull-Up

SwitchFit:
Warm-Up
“Bring Sally Up” Squats
Tabata Plank Hold

SWOD
Pull-Up
5 X 5
Superset 10 Ring Row

WOD
150 Wall Balls
E2MOM 5 Burpees

May 25, 2017

evan

Pre-Hab:
Super Rack
Box Rack Stretch
Monster Walk

Warm Up:
400m Run
Fast High Knees
Butt Kicks
Side Shuffle
-then-
T-Spine Smash 1min
Forearm Smash 2min
Tricep Smash 2min

SWOD:
Power Clean
5-5-5-5

WOD: 
“Berdy Row”
For Time:
Row 200m
Rest 60sec
Row 200m
Rest 50sec
Row 200m
Rest 40sec
Row 200m
Rest 30sec
Row 200m
Rest 20sec
Row 200m
Rest 10sec
Row 200m
Rest 20sec
Row 200m
Rest 30sec
Row 200m
Rest 40sec
Row 200m
Rest 50sec
Row 200m
Rest 60sec
Row 200m

Competitor WOD:
None

Cool Down:
Barbell Quad Smash
Couch Stretch
Cat Stretch

Extra Credit:
40 Hand Release Push-Up

Switch Barbell Club:
Hang Clean
3×3/60%, 2×2/65%, 3×2/70%
Segmented Clean Pull
5×3/85%
Back Squat
4×4/70%
GHD Sit Ups
10-10-10-10-10

Memorial Day Murph

Memorial Day is just around the corner and the talk of “Murph” is increasing as the days pass. “Murph” is a classic CrossFit workout known as a Hero WOD. Hero WOD’s are made by CrossFit to honor the men and women that have fallen in the line of duty. This one is specifically to honor Navy Lieutenant Michael Murphy, who was killed in action in Afghanistan on June 28th, 2005.

The WOD:

“Murph”

1 mile Run

100 Pull-Ups

200 Push-Ups

300 Air Squats

1 mile Run

*With a 20 lb Vest or Body Armor

This workout itself was Michael’s favorite workout to do, which at the time referred to it as “Body Armor”, hence the 20 lb vest or body armor as part of the workout prescription. So, every year, CrossFitters synonymously around the world pay special tribute to Lieutenant Murphy by joining together and suffering through this workout.

If you are unfamiliar with Lieutenant Murphy, below is an excerpt explaining his story:

“On June 28, 2005, Lt. Murphy was the officer-in-charge of a four-man SEAL element in support of Operation Red Wing tasked with finding key anti-coalition militia commander near Asadabad, Afghanistan. Shortly after inserting into the objective area, the SEALs were spotted by three goat herders who were initially detained and then released. It is believed the goat herders immediately reported the SEALs’ presence to Taliban fighters.

A fierce gun battle ensued on the steep face of the mountain between the SEALs and a much larger enemy force. Despite the intensity of the firefight and suffering grave gunshot wounds himself, Murphy is credited with risking his own life to save the lives of his teammates. Murphy, intent on making contact with headquarters, but realizing this would be impossible in the extreme terrain where they were fighting, 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. Murphy picked it back up, completed the call and continued firing at the enemy who was closing in.  Severely wounded, Lt. Murphy returned to his cover position with his men and continued the battle.

As a result of Murphy’s call, an MH-47 Chinook helicopter, with eight additional SEALs and eight Army Night Stalkers aboard, was sent in as part of the QRF to extract the four embattled SEALs. As the Chinook drew nearer to the fight, a rocket-propelled grenade hit the helicopter, causing it to crash and killing all 16 men aboard.

On the ground and nearly out of ammunition, the four SEALs, continued to fight.  By the end of a two-hour gunfight that careened through the hills and over cliffs, Murphy, Gunner’s Mate 2nd Class (SEAL) Danny Dietz and Sonar Technician 2nd Class (SEAL) Matthew Axelson had fallen. An estimated 35 Taliban were also dead.  The fourth SEAL, Hospital Corpsman 2nd Class (SEAL) Marcus Luttrell, was blasted over a ridge by a rocket-propelled grenade and knocked unconscious. Though severely wounded, the fourth SEAL and sole survivor, Luttrell, was able to evade the enemy for nearly a day; after which local nationals came to his aide, carrying him to a nearby village where they kept him for three more days. Luttrell was rescued by U.S. Forces on July 2, 2005.

By his undaunted courage, intrepid fighting spirit and inspirational devotion to his men in the face of certain death, Lt. Murphy was able to relay the position of his unit, an act that ultimately led to the rescue of Luttrell and the recovery of the remains of the three who were killed in the battle.”

—Murph Foundation “Biography”

With that said, we open the gym up on the morning of Memorial Day for anyone that would like to take part in paying their respects by completing Murph. If you haven’t already heard, there is a sign up sheet on the whiteboard in the gym. We are running three heats (9:30am, 10:00am, and 10:30am) to accommodate anyone that would like to participate. DO NOT let the intensity of this WOD scare you away. Just like any of our WODS- this is scalable to any degree. Wear a weighted vest or don’t. Use bands for the pull ups if you need to. Break up the reps or go through all reps of each exercise before moving onto the next. What matters is that you are showing up, paying respects, and having fun with your fellow Switch members! After the WOD is complete, we will be hanging around celebrating the day (BYOB and grillables!). We hope to see you all there!

May 24, 2017

friends

Pre-Hab:
PVC Pass Through
PVC German Stretch
Fire Hydrant

Warm Up:
5min Double Under Practice
-then-
2min External Rotation Smash
1min Ankle Stretch
-then-
6 Tempo Overhead Squat (5sec up, 5sec down)

SWOD:
Overhead Squat
15-15-15

WOD: 
3 Rounds for Total Reps:
:40 on, :20 off
Double Under
Power Snatch
Burpee Bar Hop
Knees to Elbows
Front Squat

– Last Done January 9, 2017

Competitor WOD:
135#/95#

Cool Down:
Cat Stretch
Seated Forward Fold
Couch Stretch

Extra Credit:
40 GHD Sit-Up

Switch Barbell Club:
Muscle Snatch + Power Snatch
4-4-4-4-4x(1+1, x2)
Muscle Clean + Power Clean
4-4-4-4-4x(1+1, x2)
RDL, 70% Of Clean
6×10/70%
Pendlay Row
5-5-5-5-5-5

SwitchFit:
Warm-Up
2 Rounds
75 Jumping Jacks
High Kicks Down and Back
10 Inch Worm
20 Walking Lunge
20 Air Squats
10 Hip-to-Hamstring Stretch

SWOD
Kettlebell Swing
10-10-10-10-10

WOD
AMRAP 20 minutes
350 m Run
50 m Walking Lunges
20 Sit-Ups
500 m Row

May 23, 2017

ladies

Pre-Hab:
Ankle Stretch
Box Rack Stretch
Halo

Warm Up:
2 Rounds:
Fast High Knees
Butt Kicks
Shuffle Shuttle
-then-
20 Banded Air Squat
2min Banded Ankle Mobility 

SWOD:
Thruster
15-15-15

WOD: 
For Time:
800m Run
-then-
10 Rounds of:
4 Strict Handstand Push-Up
8 Chest to Bar Pull-Up
12 Air Squat

Competitor WOD:
For time:
1,200m run
-then-
12 Rounds of:
4 Strict Handstand Push-Up
8 Chest to Bar Pull-Up
12 Air Squat

Cool Down:
Samson Stretch
Fire Log
Seated Forward Fold

Extra Credit:
3x Max Set Russian Lean

Switch Barbell Club:
Push Press
5-5-5-5-5
Jerk
5×3/70%
Weighted Planks, 30 Seconds
1-1-1-1-1

May 22, 2017

ian

Pre-Hab:
External Rotation Smash
PVC Pass Through
Wall Squats

Warm Up:
400m Run
-then-
2 Rounds
10 Kip Swings
10 Scapula Push-up
10 Push-Up
Inch Worm
Walking Lunge

SWOD:
Rope Climb Practice
6 Rounds for Reps:
1min Rope Climb
30sec Rest

WOD: 
20min Alternating EMOM:
Odd Minutes
1 Power Snatch
2 Hang Power Snatch
3 Overhead Squat
Even Minutes
10 Alternating Dumbbell Power Snatch

Competitor WOD:
Start with at least:
135#/95#
50#/35#

Cool Down:
Doorway Stretch
Cat Stretch
Downward Facing Dog

Extra Credit:
4x 250m Row Time Trial

Switch Barbell Club:
Hang Snatch
3×3/60%, 2×2/65%, 3×2/70%
Segmented Snatch Pull (2in, Hang, Hip)
5×3/85%
Front Squat
4×4/70%

SwitchFit:
Warm-Up
8 min for Quality
200 m Run
20 Air Squats
20 Leg Swings
15 Push-Ups
10 Groiner
5 Burpee
30 sec Plank Hold

SWOD
Thusters
10-10-10-10-10

WOD
With a partner
2 Rounds:
Partner A: Wall Sit           Partner B: 400 m Run
-Then-
Partner A: Plank Hold     Partner B: 100 Mountain Climbers
-Then-
Partner A: OH KB Hold    Partner B: 100 SDHP
Partners switch after the first round, then complete the following together:
100 Med Ball Squat to Toss
100 KB Rotational Pass

May 20, 2017

family

Pre-Hab:
Ankle Stretch
Super Rack
Cat Cow Stretch

Warm Up:
400m Run
Fast High Knees
Butt Kicks
Side Shuffle
-then-
T-Spine Smash 1min
Forearm Smash 2min
Tricep Smash 2min

SWOD:
Front Squat
15-15-15

WOD: 
2 Rounds for Time:
800m Run
21 Hang Power Clean

Competitor WOD:
155#/105#

Cool Down:
Samson Stretch
Cat Stretch
Wall Splits

Extra Credit:
40 Toes to Bar

Switch Barbell Club:
Jerk, 10 Minutes To Find 1 Rep Max
Every 30 Seconds For 10 Minutes, 1 Power Snatch @ 70%
Every 30 Seconds For 10 Minutes, 1 Power Clean @ 70%
10 Min EMOM, Front Squat – Last Rep, Heavy Single
1/70%, 1/75%, 1/75%, 1/80%, 1/80%, 1/85%, 1/85%, 1/88%, 1/93%, Heavy Single

SwitchFit:
Warm-up
3 rounds for QUALITY:
30sec Jumping Jack
30sec Air Squat
30sec Push Up
30sec Superman
30sec Hollow Rock

SWOD
Kipping Practice

WOD
AMRAP 8 min
10 Kettlebell Thrusters
5 Manmakers
Rest 2 minutes
-then-
EMOM 8 minutes
Odd: 20 Ball Slams
Even: 15 Sit-Ups

May 19, 2017

partners

Pre-Hab:
Box Rack Stretch
Bird Dog
Gristle

Warm Up:
3min Row
2min T-Spine Smash
-then-
Push Jerk Review
– Footwork
– Timing
– Hip Extension

SWOD:
Push Jerk
5-5-5-5

WOD: 
“Death By” – Pull-ups and Air Squats :
With a continuously running clock perform:
1 Pull-up and 1 Air Squat in the first min
2 Pull-ups and 2 Air Squats in the second min
3 Pull-ups and 3 Air Squats in the third min …
Continuing this for as long as you are able

– Last done February 2, 2017

Competitor WOD:
Wear weighted vest 20#/10#

Cool Down:
Reclining Pigeon at the Wall
Legs Up The Wall
Couch Stretch

Extra Credit:
40 Kettlebell Swing

SwitchFit:
Warm-Up
10min AMRAP:
400 m Run
-then-
60 Single-Under
30sec Flutter Kicks
Bear Crawl
30sec Plank Hold
20 PVC Pass Through
30sec Squat Hold

SWOD
Kettlebell Military Press
5-5-5-5-5
Superset 10 Internal/External Rotation w Band

WOD
1 min Wall Balls
Rest 30 sec
1 min Wall Balls
1 min Box Jumps
Rest 30 sec
1 min Wall Balls
1 min Box Jumps
1 min Push-Ups
Rest 30 sec
1 min Wall Balls
1 min Box Jumps
1 min Push-ups
1 min Walking Lunges
Rest 30 seconds
1 min Wall Balls
1 min Box Jumps
1 min Push-ups
1 min Walking Lunges
1 min Burpees

May 18, 2017

push-up

Pre-Hab:
Leg Swings
Monster Walk
PVC Pass Through

Warm Up:
2 rounds:
Shuffle Shuttle
10 Jumping Squat
High Kicks
20 Alternating Press
-then-
2min Teres Smash
1min T-Spine Smash
30 Scapula Push-Up

SWOD:
Double Under Practice
OR
Muscle Up Progression

WOD: 
21-15-9 For Time:
Calorie Row
Kettlebell Snatch Per Arm
Ring Push-Up

Competitor WOD:
62#/44#

Cool Down:
Doorway Stretch
Seated Forward Fold
Pigeon Pose

Extra Credit:
40 GHD Sit-Up

Switch Barbell Club:
Power Snatch, 1 Rep Max
Power Clean, 1 Rep Max
Overhead Squat, 5 Rep Max