Coach Heidi and her daughter, Ophelia, lift with matching plates.
Today we start our annual Memorial Weekend Hero Workout Challenge. We have programmed Hero Workouts today, Friday, Saturday and of course Murph on Monday. We are also offering a FREE CLASS on Sunday at 10am. Zach Dorrow is hosting the Hero WOD GRIFF at the Bozeman High School track at 10AM on Sunday. Griff is an all running workout and is a great one for a guest. Today we are honoring U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania. Otis was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. He joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona. He trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses. He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.
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Mercedes and her daughter, Ava, join Katie D. in the 6am class for the WLC workout. We are retesting our WLC in all of our classes today. We are in the final stretch our our Spring Whole Life Challenge. It ends on Friday, just in time for us all to enjoy Memorial Day parties and BBQ. I hope you'll join us on Memorial Day Monday at 10:30 for our Murph challenge and BBQ potluck. Everyone is welcome! This is a free class for your guests. We will provide protein and drinks, please bring a side dish to share. Our final WLC Weekly Well Being Lifestyle Practice is to put something in your "Jar of Awesome." The instructions are simple:
"The world is pretty awesome, and sometimes that is easy to forget. There is awesomeness right under our noses — in nature, in the things people do for each other, and in the things we accomplish against the odds. But awesomeness is a funny thing. It doesn’t demand to be noticed, at least not the way crappiness does. Konrad will be strong like his daddy one day. Today we are dong CrossFit Total II. This workout is structured like the CrossFit Total in that you have 3 attempts at a max effort. You must declare your attempts to your coach. One of the most common mistakes we see with athletes going for a max effort clean is not meeting the bar when you receive it. When you lose connection with the bar it crashes on you and makes your lift way more difficult that it needs to be. Check out today's Technique Tuesday video to see how to fix it. It's important to note that a squat clean is not required today or in most Olympic lifting scenarios. Power and split cleans are perfectly acceptable. Of course, you can eventually clean more if you learn to receive it in a squat, but for most CrossFitters, and heavy power clean gives you all the stimulus you need to develop power, speed and strength. Good luck! Heather Murphy and her son Gavin did Murph together last year. Today is our weekly Murph prep workout. Murph pays tribute to LT. Michael P. Murphy, a US Navy SEAL, who made the ultimate sacrifice to save his SEAL team. Lt. Murphy created this workout, originally named Body Armor, to prepare him for the mental of physical rigors of deployment to Afghanistan. The MURPH is more than just a workout, it is a tradition that helps push us, humble us, and dedicate a bit of pain and sweat to honor a man who gave everything he had. As with everything we do at our gym, we will scale and modify this workout to meet you at your current fitness level. If you can't run, you'll walk or ride your bike. If you can't do a pull-up you'll do a ring row if you can't push-up from the floor you'll go from your knees. NO WORRIES and NO EXCUSES. You can also choose to officially participate the worldwide Murph challenge by signing up online. Your registration fee will contribute to a prestigious organization founded by the Murphy family and you'll get a kick-ass MURPH shirt. We will be doing Murph on Memorial Day at 10:30AM. We'll have a potluck party afterwards. We'll provide protein and drinks, if you'll please provide salads and other nibbles to share.
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