It’s MURPH time again!

Each team member will earn one point for completing Murph. You MUST submit a score card in the nutrition challenge drop-box (at the box) or e-mail it to: blockcfnutritionchallenge@gmail.com.

*To encourage teamwork you have the opportunity to earn 6 bonus points if the entire team does the workout together. You must submit a photo of your team before or after doing the workout as proof.

You can e-mail it to: blockcfnutritionchallenge@gmail.com.

Strawberry, Cucumber & Feta Salad with Poppyseed Dressing

Serves 4

This salad is so easy to make and is also healthy and delicious!

Ingredients:

2 large cucumbers cut into quarter slices

4 C strawberries, sliced

1/2C feta cheese

3Tbsp Panera fat-free poppyseed dressing

Instructions:

In a large bowl combine cucumbers, strawberries, feta and dressing. Toss and enjoy!

Nutrition information per serving: 120 calories, 20g carbohydrates, 1g fat, 3g protein

Week #11

Earn one point per team member that completes a 20-minute mobility session. One 40-minute session does not count as 2 points. 20 minutes is the minimum time per session requires to earn a point.

The team captain needs to submit the score card below in the nutrition challenge drop-box or e-mail it to: blockcfnutritionchallenge@gmail.com

Mobility is extremely important for CrossFitters and it is easy to neglect. It is often a limiting factor in many lifts like the overhead squat and getting into correct positions such as a pistol or handstand. A lot of us have jobs that involve sitting for much of the day causing hips, legs and core muscles to become tighter. Poor mobility can increase the risk for injury and make movements harder than they have to be. The better your mobility, the easier a movement becomes.

There are a number of great resources available that are specific to CrossFitters. Check out Kelly Starrett’s Supple Leopard book or www.mobilitywod.com or try a ROMWOD (range of motion workout of the day) available at www.romwod.com.

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

Skill: Run 800m/Rest 1min/Row 1k

9 Wall ball shots 20/14

6 Toes 2 Bar

18 Double-unders

6 Power cleans 105/75

9 Kb Swings 70/44

Sprint 100m

-Rest 1min-

30 Box jumps 24/20

Then

“Diana”

21/15/9

Deadlift 225/155

Handstand push-ups

Then

30 Box jumps 24/20

Skill: Power clean + Squat clean (8 Sets)

27 Fronts Squat 95/65

Run 400m

21 Fronts Squat 95/65

Row 500m

15 Fronts Squat 95/65

Run 400m

9 Fronts Squat 95/65

Row 500m

Skill: Back Squat 5/5/5/5/5

5 Rounds

10 Chin ups

10 Burpee Bar hops

10 Bent over rows 135/95

Core Tabata: Hollow rocks/Plank-hold/R-twists

Block Strength/Recovery Day

Mobility and Maintenance
* Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
* Choose 2-3 Lower Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.

Row: 4k

Five rounds for time of:

155 pound Deadlift, 12 reps

155 pound Hang power clean, 9 reps

155 pound Push jerk, 6 reps

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Skill: PUSH Jerk 2/2/2/2/2 (Work up to a heavy double)

Block Strength

Three sets, not for time, of:
15′ Legless Rope Climb x 1 rep
(start from seated position on the floor)
20 Meter Handstand Walk
Strict Toes to Bar x 6-8 reps @ 2110
Four sets of:
Bulgarian Split Squats x 10 reps each leg @ 30X1
Rest 45 seconds between legs, and 90 seconds after the set
Strict Handstand Push-Ups x Max Reps
Rest 15 seconds
Assisted Strict Handstand Push-Ups x 8-10 reps
Rest 90 seconds
Three sets of:
Glute-Ham Raises x 8 reps @ 20X1
Rest as needed
Weighted Plank Hold x 60 seconds
Rest as needed
Three sets of:
100 Calories of Assault Bike
Rest 4 minutes

Three rounds for time of:

8 Split snatch, alternating legs (115 / 75lbs)

7 Bar muscle-ups (Scale: 14 Pull-ups)

Run 400 meters

Skill: Squat Snatch 2/2/2/2/2

Block Strength

Three sets, not for time, of:
L-Sit x 45 seconds
Nose-to-Wall Handstand Hold x 60 seconds
Bridge-Up x 5 reps @ 2225
Every 5 minutes, for 30 minutes (6 sets):
Run 400 Meters
80 Double-Unders
40 Kettlebell Swings (32/24 kg)

20-Minutes of Static or Passive Stretching