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TJ Murphy's Blog- "Burning Runner" 



CROSSFIT   ELYISUM    ARTICLES 

1. Coaching For Competition
2. One Year Reflection
3. Burning Runner's Advice For Would-Be CrossFitters
4.Burning Runner's (TJ Murphy) Inside the CrossFit Culture featuring Briana Drost 
5.Competitor Magazine photos of our "Rumble in Paradise" competition 11/12/11

Meal of the Day



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Julianna Walker Willis Technology

Latest Comments

  • 2/22/12 WOD
    So is the goal more rounds or more reps? If truly ... More...
    22.02.12 12:38
    By Hackett
  • 2/21/2012 WOD
    Virginia's got great form. If anyone is unsure of ... More...
    20.02.12 21:05
    By Leon Chang
  • 2/16 WOD
    what a great photo More...
    15.02.12 21:01
    By TJ Murphy
  • 2/15 WOD
    115lbs 6 rounds 3 wall balls More...
    15.02.12 21:01
    By TJ Murphy
  • 2/15 WOD
    plus jumping OVER the BALL????? AAAYYYY those ball... More...
    15.02.12 09:07
    By miri

Resources and Friends

CrossFit.com is THE mainsite, the place where it all started. Videos of workouts, movements, journal articles- everything is here and the vast majority of it is free. Any serious CrossFitter will find themselves referring to the mainsite over and over again. Icons that link to the mainsite and journal are below.

PsychSanDiego is co- owned by Alessandra Wall Ph.D., wife of Leon Chang and an avid CrossFitter herself. Dr. Wall specializes in anxiety and eating disorders and is available for clients who wish to formulate a comprehensive weight-loss or lifestyle plan and address the psychological component of eating and weight loss. Click on the "coaches" tab to learn more!


RokFit

Crossfit Elysium San Diego - WODs
2/22/12 WOD
Tuesday, 21 February 2012 16:15

gyselbrecht_ghd



Gyselbrecht getting into what he deems "the nasty zone" of the GHD sit up.

Warm up: run 400m + CFx1

Strength: Push jerk 3x3

Met-con: Amrap 16 minutes

run 400m
max reps push jerk (115/75) 

Comments (1)
 
2/21/2012 WOD
Monday, 20 February 2012 18:23

virginia back squat



Take a not from our lady Virginia here, never make the coach question the depth on your squat. 

Warm up: Run 400m + CFx1

Strength: Back squat 5x3

Met-con:  As many rounds as possible in 15 minutes

10- burpees
20- box jumps 

Comments (1)
 
2/20/12 WOD
Sunday, 19 February 2012 20:37

Warm up: run 400m + CFx1

Strength: Thruster 3x3

Met-con:  Amrap 15 minutes

50- double unders
25- kettlebell swings

 

Add new comment
 
2/19 Elite class WOD
Friday, 17 February 2012 20:25

Warmup: choice

skill: kipping, butterfly kipping. If you're proficient at butterfly kipping already focus on keeping your core alternatively flexed/extended and make this a hip driven, not a knee or foot driven movement.

strength:
clean and jerk, 1RM

metcon:
10 handstand push ups
15 UNBROKEN thrusters, 95/65lb
10 pistols
rest 1 min. 5 rounds for total time. If you drop the bar before 15 thrusters, the set starts over.

Post loads and times to comments. 

Add new comment
 
2/17 WOD
Thursday, 16 February 2012 20:58

Warmup: CF x 1

strength: front squat 3 x 3 reps.

metcon:
run 400m
40 squats
20 KB swing, 53/35lb
AMRAP 20min.

Post loads and rounds to comments. 

Add new comment
 
2/16 WOD
Wednesday, 15 February 2012 20:33

Reminder- the CrossFIt Games Open registration ENDS 2/21. Sign up here today and join team CrossFit Elysium! Yes, I am specifically calling out everyone who hasn't signed up yet.


Warmup: CF x 1

skill: handstands, handstand push ups. If you are proficient at HSPU do HSPU on the rings or parallettes.

strength: deadlift, one work set of 5 dead stop reps.

metcon:
tabata pull ups/box jump mash up. Box jump is 24in.

Post loads and reps to comments. 

Comments (1)
 
2/15 WOD
Tuesday, 14 February 2012 19:20


Warmup: CF x 1

skill: practice the following moves-
snatch liftoff- barbell starts on the ground. Deadlift to knees, pause at the knee. Focus on pushing through the heels, push with your LEGS (not lift with your back), pull the barbell back into your legs.
snatch shrug- barbell starts on the ground. Pull to pockets, stand, shrug (seperate motions).
snatch pull- barbell starts on the ground. Pull to pockets, then vertical jump and shrug.

Each movement builds off the next.

Strength: snatch liftoff, shrug, pull, power snatch- 1RM. You may drop the bar/reset between each move. 

metcon:
15 wall balls, 20/15lb
10 burpees, jump over the ball
AMRAP 12 min.

Post loads and rounds to comments.

Most of you know the benefits of fish oil. If you're not taking some daily, why not? The benefits are clear cut and it's as close to a magic pill as you can get these day. If you have any questions, ask a coach. For those of you that DO take fish oil, perhaps you've heard of krill oil. What's the deal with this? Is it as good (or better) than fish oil? Well, here's a good article that sums things up nicely. Save your money.

Comments (3)
 
2/14 WOD
Monday, 13 February 2012 19:59

Don't forget to sign up for the CrossFit Games Open and Team Elysium here!


Warmup: CF x 1

skill: double unders

strength: overhead squat 3 x 3 reps.

Metcon:
5 push press/jerk, 135/95lb
10 deadlift, 135/95lb
6 rds for time.

Post loads and times to comments.

 

Comments (2)
 
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