Updates, March 2018

Along with the new and improved physical space, we’re changing a few other things around the gym.  Take a look below and check out some of  the big bullet points below.

Schedule changes

Starting Monday, March 5th our new schedule takes effect.  The evening classes are shifting to start on the half hour starting at 4:30.  We’re adding 5:30am classes on Tuesday and Thursday so we’ll have a morning class on every weekday.  There will also be midday open gym everyday except Saturday.  These changes were made with you guys in mind so we hope that they make things a little easier on you. 

 MonTuesWedThursFriSatSun
6:00amCFCFCF
9:00amCF
4:30pmCFCFCFCFCF
5:30pmCFCFCFCFCF
6:30pmCFCFCFCF
7:00PMYMCCYMCC

Referral Program

We feel like you guys are our best form of advertising and we want to reward you for your efforts.  Every time you refer a new member to the gym, you’ll get a $99 credit on your membership dues the following month. 

THE FINE PRINT: They must say that you referred them on the first day that they come in and write your name on their contract.

OUR gym

There has been a lot of time and effort $pent on improving the gym over the last couple of months.  We feel like you’re a special group and that you deserve a special place to call “your gym.”  We’re very proud of how it’s turned out and we really hope you guys are too.  That being the case, it would mean a whole lot to us if the little things were taken care of.  Little things like putting away the equipment that you use.  Throwing trash into the trash can (even the tiny blue pieces of plastic off of the water bottle cap that we find on the floor all the time).  Taking an extra minute to help a new member feel welcome. 

We know that brain function isn’t always 100% after a workout and slip ups are bound to happen.  Any extra effort to try to get these small things taken care of will help keep the running like a well oiled machine. 

 

We’re excited about this new direction and we hope you guys are too.  Let us know if you have any questions or concerns.  We’ll see you in the gym.

Farewell Mattsue


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I’ve been putting off writing this because I didn’t want to accept that it was really happening.  Unfortunately, it’s time to accept the reality that Mattsue is moving on to follow other opportunities and will no longer be found behind the front desk at Copperhead.

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Mattuse’s started with us as a member but quickly became part of the team. Whether it was the Sicest of the Southwest competition at the Phoenix convention center or the Spartan Race out in BFE, Mattsue was always up for a challenge.

Her bubbly personality and enthusiasm is irreplaceable and will most certainly be missed. We wish he well on her future endeavors.img_5930

 

Thanks for everything Mattsue,

From your Copperhead family

 

CrossFit Golf

This workout will consist of 9 exercises (holes), each with a specific number of reps that must be hit within a suggested number of sets (par).

Record the number of sets that it takes to complete each movement.  Add those up for a total score at the end of all nine holes.  The lower your score (fewer breaks, more reps per set) the better.  Lowest score wins.

There is no time limit on the individual movements (except the bike, see below) but all 9 holes must be completed within 30 minutes.  Use your rest as you see fit.

 

Hole #123456789Total
MovementRing muscle upFront squat
115/75#
No rack
Double under
Unbroken
Power snatch
115/75#
TnG
Air bike
10/8 cals
0:30
S2OH
115/75
TnG
Pull upDeadlift
205/165#
Wall ball
20/14#
Min reps per set21030310/8 cals510520
Total reps6401201540/32 cals20402560
Rich
Katrin
Mat
Annie
Ben
Par34454445336

Couple of notes:

Partial sets will not be counted on any movement.

Whether you know you can’t perform the movements/minimum reps, or it’s a strategic call (saving yourself for something else), the highest score you can receive for any hole will be 2 over par.

Air bike cals must be completed within 30 seconds.  If you want to score under par, you must keep the bike going.  For example: 10/8 cals in 0:30, 20/16 cals in 0:60, 30/24 cals in 1:30.

“Touch n go” on the snatches means that the bar can be rested at the hips or overhead, but can not come to a stop on the floor unless you’re finished with a set.  “Touch n go” on the push press means that the bar can be rested overhead but can not come to a stop on the shoulders unless you’re finished with a set.

*BONUS* For every full minute you finish below the 30 minute time cap, you may take one stroke off of your final score.  For example if you finish at 24:55, you may take 5 strokes off of your score.  If you were to finish at 29:01, you would not have earned any bonus strokes.

High bar/low bar back squats

This was originally intended to be a small blurb on the WOD page as to why we are specifying the low bar back squat in the programming.  It got a bit out of hand so this was given it’s own post.  Read on for details that lead to the conclusion of “it depends.”

high low bar squats

You may recognize this photo from the wall in front of one of our lifting platforms. From left to right, it shows the bar potions and effect on the body of the front squat, high bar back squat, and low bar back squat.

The low bar back squat is a squat variation in which the bar is placed lower on the back (as the name would suggest) and is typically accompanied by a slightly wider stance and a forward inclination of the torso.  This type of squat puts more emphasis on the posterior chain and is typically the type of squat you will see from a Powerlifter (someone who competes in the squat, bench press and deadlift).

On the other hand, Olympic Weightlifters (folks who compete in the snatch and clean and jerk) and many non-barbell athletes tend to be proponents of the high bar back squat.  The bar is placed higher up, the feet are usually under the shoulders and an upright torso is the goal.  More of the load is placed directly on the quads when the squat is performed this way.

The high bar/low bar argument is a heated one that will probably rage on for the foreseeable future.  Low bar’ers usually claim that the low bar position will lead to a higher back squat to parallel one rep max, and this can certainly be true.  High bar’ers tend to argue that the high bar position translates to a better front squat, and clean, and snatch, and vertical leap, etc. where the low bar squat only leads to a better low bar squat.

There is so much information and opinion out there on this topic that you could read for hours and end up more confused than when you started.  In the end, each variation is just a means to an end.  Both methods have their merit and can be beneficial when used correctly.  If you’re specializing in one sport or the other than it should be clear which variation you should stick to.  I, personally, will end on an exerpt from this 70’s Big article.  When asked “which method should I use?”

It doesn’t fucking matter. Seriously.

…just pick one and do it at least twice a week.

Who’s Murph?

Every year around Memorial Day, CrossFit affiliates around the world start talking about “Murph.”  What’s the deal? Who is Murph?  Why do this specific workout on Memorial Day?  These and other questions are addressed below.

Who is Murph?

Lt Michael MurphyThe “Murph” we refer to is Lt. Michael P. Murphy.  He was a Navy SEAL who was killed at the age of 29 in Afghanistan. He died during an operation where he and his team were severely outnumbered.  Muprh put himself directly in harms way in order to give the rest of his team an advantage.  From the Navy SEAL website,

For about 45 minutes, the men fought on, as ammunition ran low. Three SEALs were wounded by gunfire or rocket- propelled grenades. One screamed, “I’m hit!” Murphy yelled back, “We’re all hit! Keep moving!”

LT Murphy climbed to higher ground and into the open to make an electronic call for help. Despite his severe wounds, he completed the call and continued fighting, exhorting his men to escape while he held off their attackers.

The four-man SEAL squad courageously fought on alone. Michael Murphy, Matthew Axelson and Danny Dietz were killed in the fierce firefight as they provided protective fire that allowed a fourth squad member (Petty Officer Marcus Luttrell) to escape. Wounded in both legs, Luttrell walked several miles and was hidden and protected by an Afghani shepherd until U.S. commandos rescued him July 3, 2005.

The movie “Lone Survivor” is based on his team’s operation.

What is Murph?

Now that you know the man, here is the workout.

“Murph”

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

Why Murph?

We perform these workouts to honor those who have made sacrifices while protecting our way of life.  The workouts are named after fallen heroes so that they are remembered.  They deserve not to be forgotten and this is one way to hold their memories close.

Summing it up

Hero WODs represent more than just the programmed movements. These workouts are a way to remember those who have sacrificed to preserve our way of life.  We always want to do well but what matters most is the effort.  Show up, put in the work, honor the heros.  That’s what it’s all about.

 

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