CrossFit PROPER | Corona, California

WOD 05.17.12

crossfitproper — Mon, 14 May 2012 06:07:59 +0000

“We cannot live only for ourselves. A thousand fibers connect us with our fellow men.” - Herman Melville

What are you doing Saturday?

WOD

If you are doing Murph Saturday, the pullups can be scaled to a different movement!

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up

Gretchen Kittelberger 9:20.

WOD Demo with Gretchen Kittelberger – video [wmv] [mov] [HD mov]

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WOD 05.17.12

crossfitproper — Mon, 14 May 2012 06:03:55 +0000

“Valor is stability, not of legs and arms, but of courage and the soul.”
- Michel de Montaigne

Fight for Something Bigger than You

by Carissa Batiller

Murph is going to be tough. No lie. It’s been almost four years since I’ve had the pleasure of meeting this notorious Hero WOD. Early on, we didn’t know how to scale things very well. Stuff came up on main site, and we would stupidly just try to do ‘em. No scaling the run, no lengthy contemplation of how to get through 100 pull-ups, 200 push-ups, 300 squats. So what happened during my first ever “Murph?”

I quit….and it wasn’t even Rx’d with a 20# vest!

I got through the mile run, came into the garage and started my pull-ups. I think back then I was attempting to break it up by doing 10 pull-ups/20-pushups/30 squats. I didn’t know what I was doing. I must’ve only completed 2 rounds of that when I started feeling nauseous and felt the burn in my hands, forearms, lats and legs and lungs…basically everywhere. But that wasn’t enough to stop me. It was probably in the middle of the third round of that sequence when my mind quit on me. I started to think about the pain, about how much more reps I had to complete, and just decided that it wasn’t worth it to finish.

That day still haunts me. I think about it often because I was supposed to be doing the WOD in honor of a hero, and it was supposed to be a doable WOD, it being all body-weight stuff and all. All I needed was the ability to grind through the movements. What I was doing was miniscule compared to what Lt. Murphy did on June 28, 2005, yet I decided it was too much. I often think to myself, “He didn’t quit. He didn’t decide it wasn’t worth it to fight to the end. What the hell was wrong with me?”

Every time I’ve had to do Murph since that day, I’ve kept that in mind. The second time took me 1 hour and 18 minutes. The third time was just probably under 60 minutes. And, my best time to date? Somewhere in the neighborhood of 42 minutes.

So, what changed?

Well, obviously, I got fitter. Improvement is inevitable with three-on, one-off 365 days a year of CrossFit. But, I think the two biggest differences are #1, I have a whole box of friends to do it with and push me at the same time, and #2, what goes on in my mind during long-ass hero WODs has changed.

Now, whenever I do a hero WOD, when it starts to hurt, I inevitably think to myself, “This _________(fill in the blank with hero’s name…Murph, Michael, etc.) guy, must’ve been one bad mofo’ to get a WOD named after him. What I’m doing is NOTHING compared to what he’s done.” And with that thought, I have to honor his fight by completing the WOD.

That is the beauty of CrossFit. You get to honor someone or something by putting your hard work in. You’re not just working out to lose weight, look good, get bigger guns or six pack abs. You’re doing it for something bigger than yourself, and somehow all the little complaints that go through your head during the WOD just disappear, or at least get put on the back burner ’til you finish.

So, when you hit Murph this Saturday, honor Lt. Michael P. Murphy and the SEAL team that died that day. Honor someone you love. Honor your fellow CrossFitters suffering next to you. Honor someone you know that may have had the battle of their life, whether it was breast cancer, leukemia, or other personal hardship. Honor someone who is fighting against all odds now.

You have the tools essential for completion: fantabulous coaches who will scale the WOD to make sure you finish your very first Murph, a wonderful bunch of CrossFitters that will not quit ‘til they are done, and delicious potluck/BBQ to look forward to afterwards. Oh…and don’t forget…70 burpees for Roberta and Daisy’s birthdays!

If you haven’t already, Sign Up Now!

To Buy a shirt benefiting the Lone Survivor Foundation, Lt. Michael P. Murphy Scholarship Foundation, NAVY Seal Foundation, visit http://www.memorialdaymurph.com

WOD

Deadlift 1-1-1-1-1-1-1 reps

WOD Demo with Courtney Modecki – video [wmv] [mov] [HD mov]

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Crossfit Proper can show you how to free yourself from your daily routine, reconnect with your fitness vision and build a body that works. Contact us TODAY to schedule a complimentary Intro Class.

CrossFit Proper
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WOD 05.16.12

crossfitproper — Mon, 14 May 2012 06:02:02 +0000

“True heroism is remarkably sober, very undramatic. It is not the urge to surpass all others at whatever cost, but the urge to serve others, at whatever cost” – Arthur Ashe

This Saturday isn’t any typical Saturday. We will be honoring a Hero in the CrossFit community. His name is Lieutenant Michael Murphy, the following excerpt is his story.

“On June 28, 2005, four Navy SEALs on a reconnaissance mission in the Kunar province of Afghanistan were ambushed by an overwhelming Taliban force. Team leader Lt. Michael Murphy, unable to call for help from his location, walked into the center of enemy fire, where his satellite phone might work. He punched in the numbers to HQ and calmly requested reinforcements.

Even after being knocked to his knees from a gunshot wound to his back, Murphy calmly sat back up, steadied himself and continued the call, knowing that it was the only way he might save his men. Once the call for reinforce- ments had been completed, he returned to the fight with an MH-47 Chinook helicopter on the way.

Outrunning its escort of attack helicopters, the Chinook rushed into the battle for a daring daylight rescue. Attempting to set down in tremendously rugged terrain filled with hostile militia, the Chinook was hit by a rocket- propelled grenade. The eight SEALs and eight Army Night Stalkers aboard were killed, leaving Murphy and his men to continue the fight. When the battle ended, Murphy and all but one of his men had been mortally wounded.

Murphy was posthumously awarded the Congressional Medal of Honor for his actions that day. Among those killed in the rescue attempt were Petty Officer 1st Class Jeff Taylor and Lt. Michael McGreevy. Both SEALs were posthu- mously awarded Bronze Stars for Valor and Purple Hearts. These men were fathers, husbands and sons. They were brothers to their fellow SEALs. They were also CrossFitters. In their actions, these men embodied the values and spirit of true heroes, and to immortalize their courage, bravery and self-sacrifice, the CrossFit Hero workouts were created.” taken from Fallen But Never Forgotten via The CrossFit Journal.

To Buy a shirt benefiting the Lone Survivor Foundation, Lt. Michael P. Murphy Scholarship Foundation, NAVY Seal Foundation, visithttp://www.memorialdaymurph.com

What will you be doing this Saturday? Sign Up Now.

WOD

For time:
Run 800 meters
10 rounds of the couplet:
Handstand push-up, 10 reps
One legged squat, 10 reps
Run 800 meters

Jessica Rodriguez 17:13, Alex Cento 18:45.

WOD Demo with I Am CrossFit – video [wmv] [mov] [HD mov]

Request Your Complimentary Intro Class Now!

Crossfit Proper can show you how to free yourself from your daily routine, reconnect with your fitness vision and build a body that works. Contact us TODAY to schedule a complimentary Intro Class.

CrossFit Proper
1(951)808-3219
Info@crossfitproper.com