5 Sets of 2 (85% of max)
5 Turkish Get-ups (per side) in between each set

As many reps as possible in 12 minutes

21 Kettlebell Swings (53/35)
15 Wall ball (20/14)
9 Burpees

Coaches Notes

Memorial Day Murph Announcement! So here is how the heats are going to work. We will be holding THREE heats. The first heat begins at 10am, 2nd at 11am, and 3rd at Noon. We have assigned a coach to each heat and there will be a max of 30 people per heat. In order to workout you must email the coach responsible for the heat you would like to be in:
10am – Koy
11am – Russell
12pm – Josh

Please bring your own six pack for post WOD fueling. Spots will probably fill up quickly so get to emailing!

This is harder than he makes it look

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

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq in 2007.

Coaches Notes

We only have several bottles of Pure Pharma Fish Oil left. If you want to try it out, grab it while it lasts. We went through most of it in only two days. Also, our six new fans arrive tomorrow! We hope to have them installed as soon as possible.

As quickly as possible
Buy in: 400m Run
4 Rounds
5 Snatches
20 Kettlebell Swings (53#/35#)
30 Jumping Lunges
Cash out: 100 Double Unders

Coaches Notes

Shauna has been a member of Deep since the very beginning. She has had a huge impact on our community and is always at our events. Today we regrettably say our goodbyes. Shauna is moving to Florida to open her own CrossFit gym and pursue her passion as a coach. We will miss her greatly and wish her the best of luck!

Max Rounds in 3 minutes of:
3 Power Cleans (135/95)
6 Pushups
9 Squats
Rest 1 minute between rounds for a total of 5 Rounds

Coaches Notes

This post went up recently on Jason Ferrugia’s blog. This guy has been dropping knowledge for quite a while and is a coach favorite at Deep. This might be one of my favorite posts he has done. He lists 39 ways to not be like everyone else. You will notice a ton of advice that syncs up with ours at the gym. He also lists a few things that maybe you haven’t thought of before. My personal favorite is #18 – “Find a way to get focused. Somehow, some way. Most people have zero focus and thus zero control of their lives. Don’t be another multitasking, confused, out of control, getting nowhere fast member of society. We have more than enough of those.” The good thing is, coming to Deep takes care of quite a few on that list.

400m Run
15 Thrusters (very light)
50 Double Unders

Coaches Notes

Pure Pharma Fish Oil Announcement! Hey guys, we are selling fish oil at the gym as sort of a trial. Limited supply. By now you have surely heard the coaches recommendations on fish oil. It is possibly the single easiest way to improve how you feel. The Pure Pharma brand has really impressed us as far as quality goes and it is pretty cheap compared to other options as well. If you are interested, have one of the coaches show you one of the bottles. They are $35 each.

5-4-4-3-3

After each set, accumulate 20 seconds in an L-hang

4 Rounds

10 Kettlebell Snatches (must alternate each rep)
200m Sprint

Coaches Notes

Memorial Day Murph Announcement. On Monday, May 28th we will be holding Memorial Day Murph. All classes will be closed and instead we will have heats beginning at 10am. Look for more information coming soon in regards to heats and the festivities.

As many rounds as possible in 20 minutes:
5 Pullups
10 Pushups
15 Air Squats

Coaches Notes

Time for another reminder about shorting reps and reducing the effectiveness of the workout. It is very easy to get sloppy on reps during workouts that are primarily body weight movements. The allure of an extra round is not worth it. Focus on every rep. Remember, it’s form first, then consistency, and finally intensity. Most of us want to skip to intensity right away.

3 Press
3 Push Press
3 Jerk

2 Rounds

1 Min Max Push Press
2 Min Max Air Squats
3 Min Max Double Unders
Rest 2 Minutes

Coaches Notes

For the barbell complex, all movements are performed consecutively without the bar touching the floor or being re-racked. The goal is to achieve a max weight. For most, the difficult lift will be the press. Focus on completing the first three reps quickly and with good form to avoid over taxing the shoulders early. It is easy to push the bar away from the shoulders, creating a much harder bar path. Focus on driving the bar towards the nose to keep the bar close and moving vertically. The best breathing technique for multiple overhead movements is to breathe out and back in while the bar is stable and locked out over head. Hold your breath as you lower the barbell and immediately begin the next rep.

50 Front Squats
1 Mile Run
100 Kettlebell Swings
50 Burpees

You may break up and order the movements in whichever way you prefer.

Coaches Notes

This workout will be a quad burner. Spend an extra amount of time rolling out the legs. Grab a lacrosse ball and really work into the areas right above the knee. My recommendation is to use the Kettlebell Swings to break up the more quad dominate movements like Front Squats and Burpees. Every time you feel your quads burning up, switch off and do some swings.

5 Power Cleans
10 Dips
Rest 3 minutes

AMRAP in 5 minutes

5 Power Cleans
15 Situps
Rest 3 minutes

AMRAP in 5 minutes

5 Power Cleans
20 Double Unders

Coaches Notes

If technique and form are sound, increase weight on power clean after each rest period. Remember to focus on driving the elbows up and to the sides as you pull under and around the bar. A common form error on power cleans is receiving the bar low on the shoulder. This puts extra strain on the back and wrists as the bar is too far forward. Focus on racking the bar so that it makes contact with the neck every time.