November, 2011 // Posts published in November, 2011

30 Nov Posted by Roy in Roy's Blog | Comments

Why you should stay away from gluten!

why gluten is bad for you!

30 Nov Posted by Jmurda in WOD | 8 comments

Are You Ready for the Zombie Apocalypse? Send Murda Your List

Bill$ Survival Bag: 5 cans of sardines 1 box of ammo 45 caliber 1911 colt 4 pairs of socks Lululemon Athletica headband 1 copy of Beaches on VHS 1 copy White Fang by Jack London Sports Illustrated calendar with Kathy Ireland Rope *********** AMRAP 20 Minutes Hang Power Clean 155/135, 5 reps 50 Air Squats ...

29 Nov Posted by Jmurda in WOD | 11 comments

Coach Bill$ on CrossFit Radio Episode 199. BOOM!

Five rounds for time of: 5 Hanging ring extensions (right arm + left arm = 1) 5 Forward rolls 5 Backward rolls 45 pound Sots press, 10 reps **************** The Murden Report*************** Bill$ interview with CrossFit Radio (Episode 199) Click the link or download it on iTunes from the CrossFit Radio Podcast http://journal.crossfit.com/radio/ *********** It’s ...

28 Nov Posted by Jacob in Jacobs Blog | 5 comments

Hi (insert name here), I am Jacob.

Welcome! I am very honored that you decided to look at my blog. I am a numbers guy by trade, so you may notice that my blog won’t be quite as verbose as some other coaches out there. Having never really “blogged” before, this little corner of the website will take a few directions until ...

28 Nov Posted by Jmurda in WOD | 4 comments

ACT Brazen Challenge This Saturday!

225 pound Deadlift, 21 reps Handstand walk 21 meters 225 pound Deadlift, 15 reps Handstand walk 15 meters 225 pound Deadlift, 9 reps Handstand walk 9 meters **************** The Murden Report*************** It’s time to mix it up…and team up! Are you registered for the ACT Brazen Challenge? Check it out….. Inter-box challenge: ACT Brazen – ...

27 Nov Posted by Jmurda in WOD | 2 comments

Open Gym 9-12. Spec Ops meet at 9am!

**************** The Murden Report*************** CrossFit Philosophy: “The belief in the improvability of ourselves and each other.” *********** A MUST WATCH: Anthony Iovino represents ACT in the Journal: http://journal.crossfit.com/2011/11/anthonylovino.tpl *********** Inter-box challenge: ACT Brazen – it’s all about teamwork! http://crossfitact.com/events/a-c-t-brazen-holiday-mixer/ *********** Have you checked out the instructor blogs? Click on the Instructors tab above for their ...