Need to work on your Bar Muscle-Ups? Sign up for our BMU Skills Clinic next Wednesday! You can find details here.

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New Programming Block: Strength Endurance

Starting Monday, May 31st we began a new block of programming at BCF and CF Route 7. This programming block will be about two months long, ending in the beginning of August.

The main goal for this block of programming will be to increase our strength endurance. Some elements from our previous block of programming such as aerobic capacity development and functional bodybuilding will remain in this block as well but at a lower frequency. 

One definition for strength endurance is: “the specific form of strength displayed in activities which require a relatively long duration of muscle tension with minimal decrease in efficiency” . In more simple terms, we will be helping to develop your ability to move a moderate to heavy weight for high repetitions.

There are a few reasons that this will be our focus for the next block of programming. Strength endurance training will help us build muscle and increase our strength work capacity, allowing you to lift more weight with less fatigue. These factors will contribute to much larger strength gains later in the year. Additionally, this type of training calls for submaximal weights and higher repetitions. This will give all of you an opportunity to refine your movements and make adjustments to your technique that will help you more safely and efficiently move heavy weights. This will not only contribute to increases in your maximal lifting capabilities but also your ability to maintain form and efficiency during metcons that involve strength movements (e.g. DT, Grace, Isabel).

Some overall themes that you will be seeing in regard to the strength endurance training will be:

• More days per week with barbell strength work
• Bodybuilding/Core strength weekly 
• More classic barbell strength (squats/deadlifts/pressing)
• Higher repetitions (8 – 10 rep range)

With these specific goals in mind, you will notice some changes in the programming but, DON’T WORRY, the regular CrossFit-style metcons you all love will still be there. Most of our metcons will stay in the 7 – 15 minute time domain as usual but, there will still be some super long workouts. We will also still be testing benchmarks and Hero WODs 2 – 3 times each month.

As we look to the rest of 2021 you can expect to see us continue building on the strength and skill work that will happen in this block.

We are very excited to roll out this new programming and see all of the improvements that our members will make!!!

Strength

4 Rounds
10 Double Kettlebell Strict Press
10 Dumbbell Pull Overs
Easy 200m Run/Ski/Row

Conditioning

AMRAP 13
13 Push Presses (115/80) (Fx: 85/60) (Rx+: 145/100)
26 Box Jumps (24/20) (Rx+: 30/24)

	Weekly Overview	Events/Classes
Tuesday	Deadlifts
Wednesday	Functional Bodybuilding (Shoulders)
Thursday	Back Squats	Free 7-Fit Class at 6:30PM! Click here to register now
Friday	Core
Saturday	Bench Press
Sunday	Snatch	Free Injury Screening with Dr. Stacy Snow, 9:30 AM – 11 AM Free 7-Fit Class at 10AM! Click here to register now

Strength

E3MOM 15
10 Deadlifts
1: 55 – 60%
2: 60 – 65%
3: 60 – 65%
4: 60 – 65%
5: 65 – 70%

Conditioning

6 Rounds
With a partner, alternating rounds.
14 Alternating Dumbbell Hang Clean and Jerks (50/35) (Fx: 35/20) (Rx+: 70/50)
300/250m Row (Fx: 250/200)

Join us for WODs at 9am and 10am. After the WOD we will fire up the grill and enjoy a community BBQ (we will provide the meat, bring a side)!

In honor of LT Michael P. Murphy, as well as all of the men and women who paid the ultimate sacrifice in service to the country.

MURPH Tribute Video

Lt. Murphy was an avid CrossFitter and after his death one of his favorite workouts was named after him.
The workout, which he referred to as ‘Body Armor,’ is now called ‘Murph.’ While wearing a 20 lbs weighted vest (substitute for body armor), it is a one-mile run followed by 100 pull-ups, 200 push-ups and 300 squats, followed by another mile; done for time.

LT Murphy was killed June 28, 2005 after exposing himself to enemy fire and knowingly leaving his position of cover to get a clear signal in order to communicate with his headquarters. He provided his unit’s location and requested immediate support for his element and then returned to his position to continue fighting until he died from his wounds.

Operation Red Wings was a counter-insurgent mission in Kunar province, Afghanistan, involving four members of the United States Navy SEALs. Murphy and two other SEALs, Danny Dietz and Matthew Axelson, were killed in the fighting, in addition to 16 American Special Operations Forces soldiers, who were killed when their helicopter was shot down while attempting to extract the SEAL Team. Prior to a helicopter being shot down in 2011,[4][5] it was both the largest loss of life for American forces since the invasion began and the largest loss for the SEALs since the Vietnam War. Marcus Luttrell was the only surviving American sailor from the squad; he was protected by local villagers, who sent an emissary to the closest military base, allowing a rescue team to locate him.

Murphy led the four-man reconnaissance team on a mission to kill or capture a top Talibanleader, Ahmad Shah (code name Ben Sharmak), who commanded a group of insurgents known as the “Mountain Tigers,”west of Asadabad. The group was dropped off by helicopter in a remote, mountainous area east of Asadabad in Kunar Province, near thePakistan border. After an initially successful infiltration, local goat herders stumbled upon the SEALs’ hiding place. Unable to verify any hostile intent from the herders, the team cut them loose. Hostile locals, possibly the goat herders they let pass, alerted nearby Taliban forces, who surrounded and attacked the small group. After Murphy called for help, an MH-47 Chinook helicopter loaded with reinforcements was dispatched to rescue the team, but was shot down with an RPG, killing all 16 personnel aboard; eight SEALs and eight service members from the 160th SOAR.

Murphy, Dietz, and Axelson were killed in the action. Luttrell was the only American survivor and was eventually rescued, after several days of wandering the mountain and being protected by the people of an Afghanistan village. All three of Murphy’s men were awarded the Navy’s second-highest honor, the Navy Cross, for their part in the battle making theirs the most decorated Navy SEAL team in history.
On July 4, 2005 Murphy’s remains were found by a group of American soldiers during a combat search and rescue operation and returned to the United States. Nine days later, on July 13, Murphy was buried at Calverton National Cemetery, Calverton, New York, Section 67, Grave No. 3710, near his home town of Patchogue, NY.

“Murph”

1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run

Rx: Unpartitioned with weight vest. (20/14)

Conditioning

3 Rounds, 1 minute on each station
1: 20/15 Calorie Assault Bike (Fx: 15/10) 
2: 15 Push Press (135/95) (Fx: 95/65) (Rx+: 165/115)
3: AMRAP Kettlebell Swings (32/24) (Fx: 24/16) 
4: Rest
5: Rest

Post-Conditioning Strength/Skill

4 Rounds
3 Each Side Turkish Get Up (ME)
:45 Wall Facing Handstand Hold
6 Strict Toes to Bar (Fx: Strict Straight Leg Raises)

Strength

Every 1:30 for 6 Sets
High Hang Muscle Clean + Front Squat
1: 40 – 45%
2: 40 – 45%
3: 40 – 45%
4: 45 – 50%
5: 50 – 55%
6: 55 – 60%
Directly into:
Every 1:30 for 6 Sets
2 High Hang Squat Cleans
1: 55 – 60%
2: 60 – 65%
3: 65 – 70%
4: 70 – 75%
5: 75 – 80%
6: 75 – 80%+

Conditioning

AMRAP 8
16 Dumbbell Snatches (50/35) (Fx: 35/20) (Rx+: 70/50)
16 Box Jumps (27/22) (Fx: 24/20) (Rx+: 30/24)