Hope everyone had a great holiday weekend - thanks to everyone who came out to Crossfit 757 yesterday to participate and/or give support to all of our Hybrid coaches & athletes doing Memorial Day Murph. Events like that are a true testament to why we call ourselves a family at Hybrid and how much of an honor it is to be part of this awesome Crossfit community. Love you guys.

"Murph" - (with 20lb weight vest or body armor) 1 mile run, 100 pullups, 200 pushups, 300 squats, 1 mile run 

-[WORKOUT OF THE DAY]-
SKILL SESSION: Kipping/Butterfly pullups
...Followed By...
10 - 8 - 6 - 4 - 2
KB Clean & Press @ 53#/35# (5/5, 4/4, 3/3, 2/2, 1/1)
Burpees
20 - 40 - 60 - 80 - 100
Flutter Kicks

*NUTRITION SEMINAR - JUNE 16th @ 10am - SIGN UP AT FRONT DESK*

JUST A FRIENDLY REMINDER THAT HYBRID CROSSFIT WILL HAVE OPEN GYM FROM 10am - 1pm ON MEMORIAL DAY

FEEL FREE TO COME AND SUPPORT YOUR COACHES AND FELLOW ATHLETES AS THEY PARTICIPATE IN "MEMORIAL DAY MURPH" AT CROSSFIT 757 IN NORFOLK. HERE'S THE LINK FOR MORE INFO: http://www.crossfit757.com/events/memorial-day-murph/

<TIP OF THE DAY>
We've seen alot of our athletes coming in to work out in running shoes lately. As a coach and Crossfit practitioner for 3 years now, my advice would be to leave them at home next time. You're better off working out in bare feet than thick-soled running shoes...especially when lifting. They do not offer a stable platform on the ground because they have a tendency to rock side to side and ESPECIALLY back and forth. You need shoes that are not made for "shock absorption" and that will keep you in contact with the ground. Converse Chucks, indoor soccer shoes, cross-trainers, Merrell, Innovates - these are all pretty good shoes for the myriad of activities that we do in Crossfit. Reebok makes some good trainers, and even has a shoe made specifically for Crossfit called the Nano. Get online, do some research, ask your fellow Crossfitters, and leave the Brooks Beasts at home.

-( WORKOUT OF THE DAY )-
Today we have a Partner WOD that is a course consisting of 5 different tasks. Teams will run one at a time and record times to compare.

- TEAM COURSE -
The team course will have 5 stations:

1. Plate Stack - Transfer stacks of 45# & 25# plates

2. KB/Rope - Figure out the best way to raise a KB from the floor using just a rope

3. Partner Carry - 40 yds

4. Med Ball Toss - Toss 20# & 14# medicine balls into the center of a tire from 20ft away

5. Tire Flips - Complete 6 tire flips as a team

(QUOTE OF THE DAY)

"Stop thinking about your appearance every time you go to the gym and start thinking about performance: lifting heavier, moving faster, and accomplishing things that you once thought were impossible. Each personal record will act as a stepping stone to a new you..."

- A Reidly Lifestyle Blog -

[WORKOUT OF THE DAY]
SKILL WORK: Squat Clean...Power Clean/Front Squat...Light weight - technique only (10-15mins)
- Followed By -
PART 1: Rowing Circuit
(30sec on/30sec off) x 10
- Followed By -
PART 2: Medicine Ball Circuit
* 10 RNDS *
(20#/14#)
5 x Med Ball Get-Ups (Alernate sides each rnd)
10 x Med Ball Slams
10 x Med Ball Sit Ups

-{ WORKOUT OF THE DAY }-
STRENGTH SESSION: Front Squat 3 - 3 - 3 @ 60%
...Followed By...
25 x Wall Ball Shots
|
3 RNDS
15 x Toes to Bar
30 x Double Unders
|
25 x Wall Ball Shots

[ COACH'S BLOG ]

Something that our Hybrid athletes need to know - new or old - is the importance of completing each movement with the full Range of Motion (ROM). Squats must be at full depth, arms must be extended and locked out on pull ups and push ups, head must be pushed through on overhead lifts, chest must touch the flor on burpees, you must stand up on top of the box with full control on box jumps...these are the standards, and they are there for a reason. If you've had the opportunity to watch the Crossfit Games on ESPN 2 you'll notice that every competitor has a judge by their side. The judge not only counts their reps, but ensures that the athlete utilizes the full ROM. If they do not, the rep doesn't count. An inch can make the difference between first place and second place. If a judge, who are normal Crossfit coaches invited by Crossfit HQ, sees that the athlete did not complete the full ROM and calls "no rep", the athlete does the rep again. There is no arguing, griping, or complaining. Striving for the perfect rep every time is what separates us from other programs. Any athlete from any program can participate in the Crossfit Open to make it to the Crossfit Games. It is not limited to only Crossfitters...and it's not a coincidence that Crossfitters repeatedly, constantly, and unequivocally come out on top. It is important for us to continue to uphold these standards, whether on the big stage or in the smallest Crossfit gym. So, if your mission is to cut corners and shave reps simply to have the fastest time on the board - or if you've ever asked yourself during a workout "I've already done 20 reps...is doing 5 more really gonna make a difference?" - it's time to have a Come-to-Jesus with yourself and look in the mirror and see if this is the right program for you. You know who you are, and believe me, we know who you are, too.

- QUOTE OF THE DAY: "The principle is competing against yourself. It’s about self-improvement, about being better than you were the day before."
- Steve Young

- WORKOUT OF THE DAY: Skill Session - Muscle Up Progression

Followed By...

1 - 2 - 3 - 4 - 5 - 6 - 7 - 8 - 9 - 10
Push Press @ 115#/75#
Box Jumps
*5 Burpees between each set*

NOTE: Remember the blog today...fully locked out at the top of the push press, chest to the ground on the burpees, and full hip extension and control on top of the box. Post your times, People.

[QUOTE OF THE DAY]
"I would rather be ashes than dust!
I would rather that my spark should burn out in a brilliant blaze than it should be stifled by dryrot.
I would rather be a superb meteor, every atom of me in magnificent glow, than a sleepy and permanent planet.
The proper function of man is to live, not to exist.
I shall not waste my days in trying to prolong them.
I shall use my time."
- Jack London -  

WORKOUT OF THE DAY

STRENGTH: Floor Press 5-5-5 @ 60%
Followed By...
10 - 8 - 6 - 4 - 2
Power Clean @ 135#/95#
Strict PullUps
Finish with...
30 - 20 - 10
Back Squat @ 135#/95#
PushUps

***Post scores on comments - if you've got the cojones...

-[ WORKOUT OF THE DAY ]-

PARTNER WOD - GRAB A TEAMMATE...

*** TEAM - "FILTHY 50" ***
50 x Box Jumps
50 x Jumping Pullups
50 x Kettlebell Swings (35/25)
50 x Walking Lunges
50 x Knees to Elbows
50 x Push Press (45/35)
50 x Back Extensions
50 x Wall Ball Shots
50 x Burpees
50 x Double Unders

NOTE: One partner working and one resting at all times...One bar, one box, one kb, one wall ball per team

-{ ANNOUNCEMENTS }-

1. We're trying to put some Hybrid Crossfit T-shirts in the pro shop for our athletes, and we're trying to nail down a design for it. If you have an idea, then draw it up and show it to Coach Roman. It needs to be a. simple/single color...and b. representative of what we do at Hybrid.
2. Don't forget to sign up for Memorial Day Murph - it takes place on Monday May 28th at Crossfit 757. Great time for a great cause. Here's the link: http://www.crossfit757.com/events/memorial-day-murph/
3. ALSO...make sure you mark your calendars for our Nutrition Seminar on Saturday June 16th at 10am. Your coaches will present you with knowledge, info, and application of proper nutrition that goes above and beyond anything you may have
heard before. Don't miss it - it can be life-changing. Price will be $35 for members and non-members, so bring a friend or family member so that they may also learn the ins & outs of eating right. See you there.

[ WORKOUT OF THE DAY ]
SKILL WORK: Burgener Warm-Up & Turkish Get Ups (10 - 15mins)
- FOLLOWED BY -
***2 TIMES THROUGH***
2 RNDS
2 X [8 x KB/DB Snatches (per side) @ 55/35, 8 x Toes to Rope, 8 x Sledgehammers (per side)]
800m Run
NOTE: Complete the 8/8/8 circuit 2 times before going on the 800m run...do that twice. At the end you should have done the 8/8/8 circuit four times and the 800m run twice.

First of all - big congrats and much respect to Shaun Cormode and John Scamordella for taking on the Ladies Day Challenge here at Hybrid yesterday. They clocked in all 21 WOD's in just under 12 hrs (of course with a bit if scaling, a bit of tape, a bit of coconut water, and a bit of "I'm not gonna make it"). Thanks to everybody who donated and to everybody who came to Hybrid to show support by cheering them on or by joining in with them. You guys are truly first class and represent everything that's good...and crazy...about our community.

< WORKOUT OF THE DAY >
STRENGTH: Clean (Power or Squat) & Jerk (Push or Split) 1 - 1 - 1 @ MAX Effort
- FOLLOWED BY -
3 RNDS
15 x SDHP (Sumo Deadlift High Pull) @ 95#/65#
15 x Box Jumps
- FINISH WITH -
3 RNDS
15 x Wall Ball Shots @ 20#/14#
15 x Knees-to-Elbows