Tag Archives: South Jersey Crossfit

05/27/2014 CrossFit Locations Cherry Hill NJ

CrossFit Turbocharged – CrossFit Locations Cherry Hill NJ

Turkish Get Up (5x Three reps left arm, Three reps right arm )

Metcon (Time)

For time:

Kettlebell Swings x 5 reps
Box Jumps x 5 reps
Kettlebell Swings x 10 reps
Box Jumps x 10 reps
Kettlebell Swings x 15 reps
Box Jumps x 15 reps
Kettlebell Swings x 20 reps
Box Jumps x 20 reps
Kettlebell Swings x 25 reps
Box Jumps x 25 reps

Coaches’ Notes :

I found a great video from the dudes over at barbell shrugged dropping some sick knowledge about how to look like a boss while doing your turkish get ups.

This movement should really relate to our mma students who also CrossFit as it looks very familiar to the way you would stand up to base if you were trying to return to your feet while still protecting yourself. clikcy click below for some knowledge bombs

05/24/2014 South Jersey CrossFit Gyms

CrossFit Turbocharged – South Jersey CrossFit Gyms

Metcon (Time)

WOD:

In teams of two, with only one partner working at a time, complete 3 rounds for time of:

50 Kettlebell Swings (24/16 kg)
50 Burpee Box Jump Overs (24/20″)

05/23/2014 CrossFit Workouts in Cherry Hill NJ

CrossFit Turbocharged – CrossFit Workouts in Cherry Hill NJ

Deadlift

Four sets of:

Deadlift x 5 reps
Handstand Push-Ups x 12 reps
rest 2 mins

Metcon (AMRAP – Reps)

WOD

Two sets of:

Against a three minute running clock, complete:

400 meter run and then complete as many reps as possible of:

Shoulder to Overhead (115 lbs/80 lbs)
Rest three minutes between sets.

05/22/2014 CrossFit Classes in Cherry Hill NJ

CrossFit Turbocharged – CrossFit

Snatch From Power Position

4 sets of:
Snatch from power position x 3
Weighted Pull-Up x 2 reps
Rest 2 mins

Metcon (Time)

WOD

6 rounds for time of:

Overhead Squat x 7 reps (95/65#)
Burpees x 7 reps

05/21/2014 Cherry Hill CrossFit Gyms

CrossFit Turbocharged – Cherry Hill CrossFit Gyms

Power Clean (Work to a heavy 1 rep)

Metcon (AMRAP – Rounds and Reps)

In teams of two, with only one team member working at any time, perform as many sets as possible in 15 minutes of:

Row 300 Meters or run 200 meters
Power Clean x 4 reps @ 80% of today’s 1-RM Power Clean

Coaches’ Notes::

Our schedule this weekend:

Saturday – All classes are on as scheduled
Sunday – Closed
Monday – 10am – Murph WOD.

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

*The true “Murph” is done while wearing a twenty/fourty pound vest or body armour. We will be doing it without the weighted vest, which is referred to as “Slick Murph”


What is “Murph”?
The story behind “Murph”Murph CrossFit Philadelphia

Murph” is a CrossFit Hero WOD named after Navy Lieutenant Michael Murphy, who was killed in Afghanistan June 28th, 2005. He was 29, of Patchogue, N.Y. Lt Murphy was awarded the Congressional Medal of Honor after his death.

The workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ It first appeared on the CrossFit site 18 August 2005.

Engaged in a frenzied firefight and outnumbered by the Taliban, Navy Lt. Michael Murphy made a desperate decision as he and three fellow SEALs fought for their lives on a rocky mountainside in Afghanistan’s Kunar Province in 2005.

In a last-ditch effort to save his team, Murphy pulled out his satellite phone, walked into a clearing to get reception and called for reinforcements as a fusillade of bullets ricocheted around him. One of the bullets hit him, but he finished the call and even signed off, “Thank you.”

Then he continued the battle.

Dan Murphy, the sailor’s father, said it didn’t surprise him that his slain son nicknamed “The Protector” put himself in harm’s way. Nor was he surprised that in the heat of combat his son was courteous.

“That was Michael. He was cool under fire. He had the ability to process information, even under the most difficult of circumstances. That’s what made him such a good SEAL officer,” Murphy said.

A warship bearing the name of the Medal of Honor recipient was christened at Bath Iron Works, where the destroyer is being built.

Murphy, who was 29 when he died, graduated from Pennsylvania State University and was accepted to multiple law schools, but decided he could do more for his country as one of the Navy’s elite SEALS — special forces trained to fight on sea, air and land — the same forces that killed Osama bin Laden this week in Pakistan.

Murphy, of Patchogue, N.Y., earned his nickname after getting suspended in elementary school for fighting with bullies who tried to stuff a special-needs child into a locker and for intervening when some youths were picking on a homeless man, said Dan Murphy, a lawyer, former prosecutor and Army veteran who served in Vietnam.

Maureen Murphy said he thought he was too young to take a desk job as a lawyer. Instead, he went to officer candidate school, the first step on his journey to become a SEAL officer. He was in training during the Sept. 11 attacks, which shaped his views.

His view was that there are “bullies in the world and people who’re oppressed in the world. And he said, ‘Sometimes they have to be taken care of,’” she said.

On June 28, 2005, the day he was killed, Murphy was leading a SEAL team in northeastern Afghanistan looking for the commander of a group of insurgents known as the Mountain Tigers.

The Operation Red Wings reconnaissance team rappelled down from a helicopter at night and climbed through rain to a spot 10,000 feet high overlooking a village to keep a lookout. But the mission was compromised the following morning when three local goat herders happened upon their hiding spot.

High in the Hindu Kush mountains, Murphy and Petty Officers Marcus Luttrell of Huntsville, Texas; Matthew Axelson of Cupertino, Calif.; and Danny Dietz of Littleton, Colo.; held a tense discussion of the rules of engagement and the fate of the three goat herders, who were being held at gunpoint.

If they were Taliban sympathizers, then letting the herders go would allow them to alert the Taliban forces lurking in the area; killing them might ensure the team’s safety, but there were issues of possible military charges and a media backlash, according to Luttrell, the lone survivor.

Murphy, who favored letting the goat herders go, guided a discussion of military, political, safety and moral implications. A majority agreed with him.

An hour after the herders were released, more than 100 Taliban armed with AK-47 assault rifles and rocket-propelled grenades opened fire, attacking from higher elevation, and maneuvering to outflank the SEALs, said Gary Williams, author of “Seal of Honor,” a biography of Murphy.

Dan Murphy said his son made the right call.

“It was exactly the right decision and what Michael had to do. I’m looking at it from Michael’s perspective, that these were clearly civilians. One of them was 14 years old, which was about the age of his brother. Michael knew the rules of engagement and the risks associated with it,” the father said.

As the only survivor, Luttrell has pangs of regret for voting to go along with Murphy, his best friend; he now believes the team could’ve survived if the goat herders were killed.

In his own book, “Lone Survivor,” Luttrell wrote that Murphy was shot in the stomach early in the firefight, but ignored the wound and continued to lead the team, which killed dozens of Taliban attackers. The injuries continued to mount as the SEALs were forced to scramble, slide and tumble down the mountain in the face of the onslaught.

Three of the team members had been shot at least once when Murphy decided drastic action was needed to save the team, Luttrell wrote. With the team’s radio out of commission, Murphy exposed himself to enemy gunfire by stepping into a clearing with a satellite phone to make a call to Bagram Airfield to relay the dire situation. He dropped the phone after being shot, then picked it up to complete the phone call with four words: “Roger that, thank you.”

By the end of the two-hour firefight, Murphy, Dietz and Axelson were dead. The tragedy was compounded when 16 rescuers — eight additional SEALs and eight members of the Army’s elite “Night Stalkers” — were killed when their MH-47 Chinook helicopter was shot down by a rocket-propelled grenade.

It was the largest single-day loss in naval special warfare history.

For more information on the Murph foundation check out the Murph Challenge website

05/20/2014 CrossFit Cherry Hill

CrossFit Turbocharged – CrossFit Cherry Hill

Metcon (Time)

WOD

Five sets of:

Walking Lunges with Dumbbells/kettlebells x 20 steps(weights should be heavy – a challenge to finish all 20 steps)
Rest 45 seconds
Push-Ups x 15-20 reps
Rest 45 seconds
Ring Rows x 8-10 reps
Rest 45 seconds
Toes to Bar x 10-12 reps
Rest 45 seconds

05/19/2014 CrossFit South Jersey

CrossFit Turbocharged – CrossFit South Jersey

Double-Unders

If dubs are a skill you already possess then do:

Split Jerk (5×2 @ 70% of 1rm)

Metcon (Time)

5 rounds for time of:

25 Double-Unders
12 Kettlebell Swings
8 Box Jumps

Coaches’ Notes:

Continuing on our journey to master the Double Unders, but if you have mastered the art you are gonna work on your Split Jerk.

Big shot out to everyone who came out to Go Vertical in Philadelphia on Sunday. It was a great day of climbing and hanging with the team. We started the day off at Go Vertical and moved the party over to the Yards Brewery where we sampled a plethora of beers!

After the beer tasting we headed to Frankford Hall to eat some food and enjoy some more adult beverages. Sunday Funday to the fullest, keep your eyes open for more great summer events and outings coming up!

CrossFit Cherry Hill NJ Turbocharged

05/17/2014 Cherry Hill CrossFit Gyms

CrossFit Turbocharged – Cherry Hill CrossFit Gyms

Double-Unders (Followed by 2 min double under test)

Metcon (Time)

WOD

7 thrusters 115/85
800 meter run
7 thrusters 115/85
400 meter run 115/85
7 thrusters 115/85
200 meter run
7 thrusters 115/85

Coaches’ Notes:

For the next couple of weeks I am gonna be on a mission to get everyone better at double unders.

Not having this skill, especially in competition will leave you far behind the rest of the athletes.

You will see it as skill work but I want people practicing on there own until that weakness is now one of your strengths.

Watch this video of, as the title states, worlds best jump roper.

I think I saw Rey in the background hiding behind one of the statues taking notes.


05/16/2014 CrossFit Training in Cherry Hill

CrossFit Turbocharged – CrossFit Training in Cherry Hill

Bulgarian Split Squat (Four sets of x 6 reps each leg)

Metcon (Time)

WOD

For time:

Row 500 Meters or run 400m
20 Handstand Push-Ups
30 Overhead Squat (115/75 lbs)
40 Pull-Ups
50 Double-Unders

Coaches’ Notes:

Yesterday’s blog featured the founder of spartan death race on the barbell shrugged podcast that highly recommend everyone watch. Just days before that podcast came out, one of our supercharged athletes had told me he was participating in the death race over the summer.

His first task was to get press coverage about him doing the race, otherwise he would have to do 2500 burpees before the race began.

Now I really like the fact that the race organizers are making Kyle & other athletes do this because it makes them get in the right mindset of the race.

Most people don’t have a friend on speed dial that can get them In the newspaper. So he had to get out there on his own and do the leg work to get it done. This is a small example of the mindset he will need to be in the 15% that will finish the race.

Here is the article on Kyle from Philly.com

Thanks To Kate for taking the photos for Kyle, as always, they are top notch

-Coach Jerry

05/15/2014 CrossFit Classes in Haddonfield

CrossFit Turbocharged – CrossFit Classes in Haddonfield

Metcon (Time)

Workout of the Day

Five sets for time of:

Deadlift x 8 (225/155#)
Push-Ups x 15 reps
Run 400 Meters

Rest 3-4 minutes

Coaches’ Notes:

Yesterday I had a quote from Thomas Jefferson that referenced hard work.

I heard the quote on Episode 116 of the barbell shrugged podcast that features Joe De Sena.

He is the founder of spartan race and death race. He is the definition of hard work and creating your own path. I will definitely be picking up his book as well. This will be 2 hours well spent.