FIGHT GONE BAD

HOWELL HOCKEY

SKINNY FRAN

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Athletic Strength & Conditioning

STICKS/HYPERFITUSA "WOD at the Park" by DChap

STICKS/HYPERFITUSA "WOD at the Park"

3 rd Annual Memorial Day - MURPH Challenge

Are you ready for the 3rd Annual Memorial Day Murph Challenge? HyperFit USA and Sticks Training are brining you the Memorial the 2009 Murph Challenge.

Each Memorial Day, we honor fallen heroes each year by taking time to remember those who have died in service to our country. We remember the fallen by holding a special workout on Memorial Day.

Murph:
Run: 1 Mile
Pull Ups: 100
Push Ups: 200
Squats: 300
Run: 1 Mile

Murph is name after Michael P. Murphy who was killed in action on June 28, 2005 and posthumously awarded the Congressional Medal of Honor.

Click here to read about LT Murphy's Medal of Honor Award...

Come join us to honor fallen heroes on Memorial Day.

Details:

May 25th, 2009
Time: 9:00 AM

All welcome...

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090518 WOD Class

090520 WOD Classes/ASC Class

MAX EFFORT

Anyway, I faced quite a challenge at the games. I was quite ill. In fact, it started last Monday night when I threw up in bed (that is why I missed last Tuesday). I didn’t feel right all week, but Friday night it came back strong. Saturday morning I felt horrible. I knew I was going to throw up during my first workout so I made sure they had a bucket next to my work station. The first workout was 21,15,9 of 275# deadlift and C2B pull-ups. By the second set, I knew the only person I’d be competing with that day was myself. I barely had anything left. Midway through the deadlifts in the second set, I started throwing up in the bucket every few reps. In the third set of deadlifts I threw up on the bar. Then at the pullup station too. It was a total “barfarama”! I’m sure everyone was thankful that I was in the very last heat of that wod. Needless to say, I was happy to finish it.

The second wod was 5 rounds of 7 thrusters with (2) 24kg KB and 11 burpees. This wasn’t quite as hard, but I still felt horrible and “dry-heaved” a few times. The third wod was a 2000m row. I paced myself a little too slow at the beginning, but finished strong with a time of 7:19. I am frustrated with my overall performance because I couldn’t compete the way I had hoped, but I’m trying to focus on the small moral victory I had by just completing all the workouts. That little voice in the back of my head was there most of the day telling me to quit, and boy was I wanting to listen to it. I can’t believe I got through it. Those first two workouts totally sucked for me.

For the day, I think I placed 58^th out of 96 total competitors. Ironically, I placed one spot ahead of John Loudermilk from Hyperfit, who I hung out with quite a bit. Rambo was about 15 spots ahead of us. Simon Warnos was a monster. He was in the lead going into Sunday’s wod, but dropped to 8^th overall by the end of the workout. The competitors there were top notch. If I had brought my best game, I think I may have been able to place somewhere in the thirties. But there was a very wide margin in fitness between athletes that placed in the thirties vs. any of the athletes that placed in the teens, or even twenties. It was good to participate with athletes who are at that level of fitness. I am still a little awestruck at the number of elite athletes that competed.

Today is the first day I am feeling 100%, I am looking forward to getting back at it. I should be there Thursday.

090515 WOD Class

A FEW OF LAST WEEK'S SHOTS

090512 WOD

090512 SMALL GROUP

Monday's WOD & Scores from HYPERFITUSA, Ann Arbor & STICKS, Brighton 090511

090509 Saturday

Saturday's WOD Class included running, deadlifts and burpees.

HOWELL HOCKEY STRENGTH & CONDITIONING

Article + Updated Pictures

This is a good read. Thanks to Matt D. from Motor City CrossFit.

Is Your Workout Wasting Your Time?


Below is part of an article by Matt D. regarding the same subject.


"Guys and gals, I’m telling you this one thing: I don’t care if you come to train with us, or with Hyperfit USA, or with any of the other affiliates around. What I do care about is this: Do Crossfit. And don’t just “do” Crossfit, really “do” it. You can do it on your own, but take it from me, prior to partnering with JD and Vinny to open Motor City Crossfit, I would drive the hour to Hyperfit USA in Ann Arbor to learn technique and train with them as often as I could. It wasn’t frequent for sure, but it absolutely paid off dividends. There’s just something different about being in a group, with real coaches pushing you, and making sure your technique is correct. Over two years into my Crossfit experience (and with very good technique according to multiple coaches), I still benefit from a constant eye on my form to make sure I’m doing the workouts properly."

Matt DeMinico

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