Author: CrossFitMGM

Happy Meal Blues

Post author By CrossFitMGM
Post date November 20, 2009

Processed food link to depression: research

Processed food can depress your metabolism, immune system, sex drive, and life expectancy. Now add your mood to the list of things processed foods depress. If you are thinking that you’ll just pop a Prozac the next time you eat a donut and you will be fine, please reconsider or you will have to pop a dozen more pills to treat the side effects of common anti-depressants.

Disclaimer: Major depression is serious and should be treated. Some foods are too dang good to never eat. But, if you are eating bad foods more times than not, try changing your diet for 30 days. You will be amazed how much better you will feel.

CrossFit Workouts

2009-11-19 WOD

Post author By CrossFitMGM
Post date November 19, 2009

“Badger”
Courtesy of CrossFit.com

3 Rounds for time:
– 30 Squat Cleans (95#/65#)
– 30 Pullups
– 800m Run

Navy Chief Special Warfare Operator Mark T. Carter, 27, of Fallbrook, Calif.; assigned to Tactical Development and Evaluation Squadron 2, Virginia Beach, Va.; died Dec. 11, 2007 in Balad, Iraq, as a result of enemy action while conducting combat operations in Iraq. Carter is survived by his father, mother, three brothers and four sisters.

Article: SEAL chief killed in Iraq, Navy says

Tags Badger, Clean, Pullup, Run, Squat

Underground Strength Workouts

2009-11-20 UGS WOD

Week 3
Upper Body (UB)

5 Rounds:
1a. 5-10 Alternating Presses
1b. 5 Weighted Pullups

4 Rounds:
2a. 15 Weighted Pushups or Ring Dips
2b. 10 Bentover Double Kettlebell Row

3 Rounds:
3a. 5 Hang Cleans
3b. Tire Harness Overhead Extension and Standing Press

5 Rounds:
4a. 200ft Farmer’s Walk
4b. 20 Sledge Strikes

Tags Clean, Dip, Farmer's Walk, Press, Pullup, Pushup, Row, Sledge Strike

CrossFit Workouts

2009-11-19 WOD

“Josh”

For time:
– 21 Overhead Squat (95#/65#)
– 42 Pullups
– 15 Overhead Squat
– 30 Pullups
– 9 Overhead Squat
– 18 Pullups

SSG Joshua Hager, United States Army, died February 23, 2007 of injuries suffered when an improvised explosive device detonated near their HMMWV during combat operations in Ramadi, Iraq, on February 22 He is survived by his wife, Heather, and son, Bayley. He is also survived by his mother, Lois, and his father, Kris.

Article: Soldier took pride in family, military

Tags Josh, Pullup, Squat

CrossFit Workouts

2009-11-18 WOD

“Daniel”
Courtesy of CrossFit.com

For time:
– 50 Pullups
– 400m Run
– 21 Thrusters (95#/65#)
– 800m Run
– 21 Thrusters (95#/65#)
– 400m Run
– 50 Pullups

Sgt. 1st Class Daniel B. Crabtree was killed in action on June 24, 2006 when a roadside bomb exploded next to his vehicle during a combat patrol near Al Kut, in east-central Iraq. He is survived by his wife, Kathy, and his daughter, Mallory, of Green, Ohio. He is also survived by his father, Ronald Crabtree and his mother, Judy Ann Crabtree.

Daniel B. Crabtree Memorial Website

Tags Daniel, Pullup, Run, Thruster

Underground Strength Workouts

2009-11-18 UGS WOD

Week 3
Lower Body (LB)

5 Rounds:
1a. 10 Double Kettlebell Front Squat
1b. Suicide Runs

5 Rounds:
2a. 10 Lunge Jumps
2b. 6 Double Kettlebell Cleans

3 Rounds:
3a. 200′ Tire Drag
3b. 10 Weighted Back Extension

4 Rounds:
– 200′ Tire Drag

1 Round:
-50 GHDs or 50 Weighted Situps

Tags Clean, Drag, Extension, Lunge, Run, Situp, Squat

CrossFit Workouts

2009-11-17 WOD

“Randy”
Courtesy of CrossFit.com

75 Power Snatch for time (75#/45#)
Note: Instruction, learning, and practice for those new to the snatch.

Randy Simmons, 51, a 27 year LAPD veteran and SWAT team member was killed February 6, 2008 in the line of duty. Our thoughts and prayers go out to Officer Simmons’ wife and two children.

Randy Simmons’ Official Site

Tags Randy, Snatch

Underground Strength Workouts

2009-11-16 UGS WOD

Week 3
Full Body (FB)

5 Rounds:
1a. 5 KB Clean and Press
1b. 10-15 KB Rows

3 Rounds:
2a. Max Reps Ring Pushups
2b. Max Reps Ring Rows

4 Rounds:
200′ Tire Drag

3 Rounds:
10 Knees to Elbows

Tags Clean, Drag, Knees to Elbows, Press, Pushup, Row

CrossFit Workouts

2009-11-16 WOD

“Murph”

For time:
– 1 mile Run
– 100 Pullups
– 200 Pushups
– 300 Air Squats
– 1 mile Run

Partition the pullups, pushups, and squats as needed. For instance, you could do 20 rounds of Cindy. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it. Scaled versions will be available.

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan on June 28, 2005. This workout was one of Mike’s favorites and he 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.

Lt. Michael P. Murphy’s Official Medal of Honor Site

Tags Murph, Pullup, Pushup, Run, Squat

CrossFit Events Workouts

Heroes Week

Post author By CrossFitMGM
Post date November 15, 2009

In honor of Veteran’s Day (last Wednesday) and Thanksgiving (next Thursday), we will dedicate a workout every day this week in memory of a fallen hero. This is our small way of honoring their memory and sacrifice. We give thanks.