Coming at you at full speed and upside down! @ellieambs is going to be doing 2, count em 2 clinics this summer. …This is a 3 hr clinic, an hour at a time over 3 weeks. …One is all mornings at 6am on the following Wednesdays May 16th, May 23rd, and May 30th for you early birds. …The second clinic is once a week at 530pm on the following Mondays June 25th, July2nd, July ..Cost is $100 for members, $150 for non members.Sign up by sending an email to firstname.lastname@example.org with the subject line "Make me upside down"#gymnastics#locallifestylelongterm #newbraunfels #nbtx #handstand
Posted by New Braunfels CrossFit-Sporthalle on Friday, May 4, 2018
Wanna work on your Handstand?
Then you are in luck. Our own Ellie Ambs is going to be hosting not one but two clinics.
This is a 3 hr clinic with Ellie Ambs. You may have seen her in class but you might not know that she is a level 10 gymnast
You will learn and work on handstand techniques
One clinic is once a week at 6am on the following Wednesdays May 16th, May 23rd, and May 30th
And the second clinic is once a week at 530pm on the following Mondays June 25th, July2nd, July 9th.
Cost : $100 for Members of Sporthalle and $150 for Non-Members
Sign up by sending an email to Info@newbraunfelscrossfit.com with the subject line ” Make me upside down”.
Memorial Day Murph
Sporthalle opens at 8 am
Warmup and Opening Ceremony starts at 830am
First Heat at 9 AM (RX with/w/o)
Second Heat 9:20 AM(1/2 Murph)
Third Heat 9:40 AM (Partner)
(We will be closed Monday Memorial Day)
We will also have a Taco and Turkey legs for sale
What is “Murph”? Why do we do it on Memorial Day?
While Lt. Michael Murphy likely would have preferred his story not be the center of national news, a best-selling novel, and major Hollywood motion picture, I think we’re all better off with his story transcending word-of-mouth lore in the “teams”. The teams, of course, refer to the US Navy SEAL teams. It’s in a four-man reconnaissance team that “Murph” lost his life while hunting a major Al Qaeda objective in the Hindu Kush mountains of Afghanistan. Insurgents surrounded him and three other teammates and what ensued was a remarkable firefight.
Three of the four men, including “Murph,”was killed in the fight. More than a dozen additional operators were killed in a rescue helicopter that was shot down at the scene, as well. At the time it was the largest loss of life incident in US Navy SEAL history. One man, Marcus Luttrell, survived and his book later becomes a popular film starring Mark Wahlberg.
During the firefight, “Murph” walked out into open fire to call for help. Here he took fire while on the line giving his location for help. After dropping his satellite phone, he was able to pick it back up under gunfire and say “Thank you” before hanging up and taking fatal rounds from enemy combatants.
“Murph” was posthumously awarded the Medal of Honor, the nation’s highest military honor for his actions. Each Memorial Day honors those who have paid the ultimate sacrifice, including Lt. Murphy, with a workout. In fact, Murph’s favorite workout, which he named “Body Armor” as he believed it would give him protection while fighting overseas, has been renamed in his honor.
Complete the following for time:
1 Mile Run
100 Pull Ups
200 Push Ups
1 Mile Run
**If you have weight vest or body armor, wear it
All are welcome. We will have a Keg in the Kegerator(and you can BYOB). Come by to workout (or not) and share this special day with us. We encourage a number of scaling options for this workout and it can be done in small groups, as well.
See you this Memorial Day!
This weeks Programming:
1. Fun – good atmosphere, interesting workouts, healthy competition.
2. Prepare athletes for Murph at the end of the month.
3. Week 2 of our 8 week Wendler Deadlift training cycle.
5 min /dynamic & sprint work
Then: 3 rds
20 Banded Goodmorning
10 Push Ups
20 Jumping Lunges
4 World’s Greatest Stretch
5 minutes to warm-up to the first set.
3 reps Every 3 mins for 9 mins (wk2)
3 Deadlifts @ 70%
3 Deadlifts @ 80%
3+ Deadlifts@ 90%
Notes: Perform as many perfect deadlifts as possible on the last round.
15 min AMRAP
15 Toes to Bar
20 Jumping Lunges
Rx: 185/135 Fitness: 135/115
Notes: Pick a deadlift weight that you can move comfortably for 10 reps.
2 min Couch Stretch
1 min Pancake with breathing only through the nose.
Upper Thoracic Foam Roll
2 rounds with Jump Rope
30 sec Single Unders
30 sec Running Man
30 sec L-foot
30 sec R-foot
30 sec Double Unders
30 sec Handstand Hold
30 sec Kick Throughs
10/10 bottoms up or slamball press
Review movements and scaling
5-7 reps ½ Kneeling Single Arm DB/KB Press
10 reps “T” to “I” reverse flys
Notes: focus on control of the flys. No swinging.
3 rounds for time!
14 DB/KB Jerks
14 Ring Dips
14 Push Ups
Rx:50/35 Fitness: 35/20
Notes: Push yourself on the RUN! Good movement quality.
1 min of each
Hang from the Bar
10 Kasack Squats
10 180^ Jumping Squats
10 Inch Worms
30ft Bear Crawl
2 warm up sets
3 working sets
6-8 Front Rack Rear Elevated Split Squats (tempo 3131)
Notes: Rest 15 secs between legs and as needed between sets. Working sets should be
difficult to complete the last rep. Focus on tempo and maintaining good midline.
10 Dragon Flags
To be completed in between sets of RESS.
CONDITIONING: GAME DAY!
Hang Squat Clean
Notes: RX (135/95) Fitness (95/65)
20 min time cap.
1 min each side Pigeon Pose
1 min Caveman squat
1 min Thoracic Rotations
5 minutes Dynamic Warm-up
(Sprinting, change of direction, skipping, hopping…..)
10 Scap Pull Ups
10 Scap Push Ups
1 Wall Walk
A) Every 2 minutes for 8 minutes
Max Set of Strict Pull Ups into Kipping Pull Ups
Notes : Once you hit failure on Strict Pull Ups – without letting go of the bar you get as
many Kipping as possible.
B) Every 30 secs for 8 min
30 sec Side plank
30 sec Superman with Medball in hands
30 sec Side plank
30 sec Single Leg V-ups with Medball
C) 3 rounds
15-20 Ring Bicep Curls
20 Banded Tricep Extension
TABATA (rest 2 minutes between each Tabata)
B) Single Arm KB Thruster
Notes:. Complete a full Tabata before moving on to another exercise. Focus on pushing
yourself beyond what is comfortable.
1 min at each
Thread the needle
Foam roll lats
10 Zotts Press
10 OH Squat
10 10 Tuck Jumps
10 Ring Rows
10 Pass Throughs
Spend 20 minutes working on good position.
CONDITIONING: (20 min time cap)
3 Wall Walks
1 min Rest
Rx: 95/65 Fitness: 65/35
Notes: team must complete the total meters but can choose what distance to break it into
200m or 400m. Break up the reps as needed between athletes.
5 min spending time foam rolling.
IT band, VMO and upper back.