Valorous Week 8
Monday 5/24/21
A. Back Squat:
Every 3:00 for 5 Sets:
5 Back Squats @77.5% of 1RM
B. 12 Minute EMOM:
1 Power Snatch
1 Overhead Squat
1 Hang Power Snatch
Extra Credit - MURPH Prep:
2 Mile Run @ Steady Pace
*Vested if possible
This week is a BIG week. We will shift the flow of the cyle up a little bit to reduce total volume towards the end of the week as we transition into MURPH. That being said, we will still look to stick with our squat cycle and yet again increase our percentages by 2.5%.
Today we get our hands on the barbell and our goal is to move it quickly at a light to moderate weight. Three lifts on the minute for 12 minutes will begin to accumulate quickly. We have to remain fast and confident especially towards the end of the window. The bar is to remain in the hands for all three lifts and, again, the loading should be light to moderate. Approach this mostly as a technique-focused lifting session
Tuesday 5/25/21
A. Becky
800m Run
30 Squat Snatch 95/65
400m Run
30 Hang Clean
200m Run
30 Back Squat
400m Run
30 Push Ups
800m Run
30 Pull Ups
B. Mobility:
10-15 Minutes of Coach led mobility
May is mental health awareness Month. The stigma that still surrounds mental illness makes it difficult for some people to seek treatment and get the help that they need and deserve. Because mental health struggles are often not outwardly visible, some people may feel alone in their struggles, not realizing many of us face similar difficulties.
Ironically, the situation may be more challenging for people who are willing to embrace pain, because they suffer needlessly when real, positive help is available. Our WOD is Becky today to encourage everyone who is feeling mental distress to proactively get help, even if you think you can manage your way through it. As far as we know, therapy has zero risks, and the potential for massive benefits.
Becky was a Navy veteran and suffered from Post Traumatic Stress Disorder. She was a coach at CrossFit The Tracks in Erlanger, Kentucky and according to her CrossFit Games page could do Grace in an incredible 1:45!
Those close to her say she was really good at hiding her pain. Everyone knew she had some struggles, but no one realized the depth of her despair. She had many close friends in and out of the gym and many of them are still in disbelief that she took her own life on August 31, 2015.
Wednesday 5/26/21
A. 4 Rounds for Quality:
40 Cal Air Bike
40 Cal Row
400m Run
90s Plank Hold
Extra Credit - MURPH Prep:
5 Rounds for Quality:
Strict Cindy
Endurance WOD Wednesday:
Meet out back at Feast
8 rounds for Time:
800m Run
8 Dumbell Snatch 50/35
8 Push Ups
8 DB Goblet Squat
8 Burpees
8 Dumbbell Clean and Jerk
This Wednesday we turn our focus to MURPH. Today is intended to be a flush to get us ready for game time. Take this at a pace that feels good for you. Focus on breathing mechanics and the technique of these “simple” movements and look for ways to make them feel smooth and comfortable even when we know it may not be.
Thursday 5/27/21
Olympic Weightlifting
A. Barbell Complex:
12 Sets w/ Empty Barbell:
1 Pause Clean Grip Deadlift
1 Clean High Pull
1 Squat Clean
1 Hang Squat Clean
1 Split Jerk
*Rest 60s between sets
B. Jerk Balance:
5 Sets:
5 Reps @50% of 1RM w/3s Pause in the catch
*Rest 2:00 between sets
C. Structural:
3 Rounds for Quality:
20 Double Dumbbell Death March Steps
12 Double KB Russian Swings
30-45s Single Leg Wall Sit
*Move Through 3 Rounds @ Steady Pace
During Valorous we will see a lot of lighter barbell complex work as well as accessory work to aid the major lifts we see on Tuesdays during CrossFit class as well as Saturdays during Olympic Weightlifting. This cycle will provide a lot of opportunities to develop our skills with the barbell!
Gymnastics Class
A. Skill Work:
TBD
B. Gymnastic Conditioning:
TBD
As we flow into a new cycle for gymnastics, we turn our focus to Handstand Walking. Look for Coach PJ to work you through solid progressions for weeks to come.
Friday 5/28/21
A. Back Squat:
Every 3:00 for 3 Sets:
3 Back Squats @ 87.5% of 1RM
B. 15 Minute EMOM:
Minute 1: 1-3 Wall Walks or HSW Obstacle Course
Minute 2: 14-18 Cal Row
Minute 3: 8-12 Rower Pike Ups
Competitive CrossFit - MURPH Prep:
15-20 Minutes of soft tissue work or mobility.
Dial it in. Get fired up. Smash these lifts. Now we’re really getting heavy but we are almost there. Crush this week and you will be looking good as we move towards the end of this cycle.
This EMOM is intended to be skill work, executed smooth and steady. At no point should you hit your threshold. If you feel yourself approaching that point then be sure to scale back the reps or ask a Coach how to hit the intended stimulus. For those of us who can handstand walk, let’s have some fun. Set up some cones, walk over some plates, whatever sounds fun—let’s try it and experiment with our fitness a bit today!
Saturday 5/29/21
MURPH:
For Time:
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
In memory of Navy Lieutenant Michael P. Murphy, 29, of Patchogue, NY, who was killed in Afghanistan on June 28, 2005. A U.S. Navy SEAL officer, Murphy was awarded the U.S. military’s highest decoration, the Medal of Honor, for his actions during the War in Afghanistan. His other posthumous awards include the Silver Star Medal (which was later upgraded to the Medal of Honor) and the Purple Heart.
The “Murph” Hero WOD was originally posted on the CrossFit Main Site as the workout of the day for Thursday, August 18, 2005 (050818). The post read “This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.”
Sunday 5/30/21
Rest Day - Get out and enjoy life.