Weekly Training | 5/1815 – 5/24/15
News & Events this Week at The Fort CrossFit:
– Hero WOD “Michelle” on Wednesday in honor of Michelle Zabriskie of Derry. $10 Donation Suggested.
– Memorial Day “Murph” on Saturday, 9am. After Party at the home of Carol and Tom Dionis.
– Memorial Day Weekend Schedule: Saturday 9am Murph, CLOSED Sunday, Monday Open Gym 8:30-10am.
Monday: Day One
A. Front Squat
3 x 8
*Tempo: 3 seconds down before exploding up
B. Split Squat 
3 x 8-10
Building weight per set
3 seconds down before exploding up
5 Pull Ups
10 Push Ups
15 Air Squats
100m Run
*Keep the pacing high and movement smooth
A. Midline Warm Up
Good Morning x 10
V-Up x 10
*3-4 Sets
B. EMOM 30
1: 3 Power Cleans
2: 6 Burpees Over Bar
3: 9 Wall balls (20/14)
*Build the Power Cleans
*Move well with the wall ball. Chest up.
Wednesday: Day Two
A. Bench Press 
3 x 8
3 second descent
B. Dips
3-4 Sets x 6-8 Reps
*Use a 3 second descent
C. “Michelle”
Hero WOD
5 Rounds For Time (5 Children in the family)
3 Burpee Box Jump Over (24/20)
27 DU/52 SU
15 KBS (70/53)
3.27.15 is the date of Michelle’s passing
*Go Hard in this one!
Make Up/Recovery
Murph 2014

Murph 2014


Friday: Day Three
A. Deadlift
5 x 5 ACROSS
*Use a 2 second descent with each rep!
Use 80% of your best set of 5 from week 1
So if you DL 200 x 5, use 160 for 5 x 5

4 Sets
B1. Pull Up Work
1. Strict Pull Up x 6-8
1 second Hold with chin OVER bar
2 second Descent
2. Negative Pull Ups x 5 
1 Second Hold with Chin OVER Bar
2 Second Descent
2 Second Hold with Arms Straight
3. Ring Rows x 10
3 second Hold with Rings Touching Chest
2 Second Descent

B2. Hip Thrust
10 Reps
Squeeze for 2 seconds hard at the top
Please Watch the following Video! 

C. Row
500m Row
Rest :90 Seconds
500m Row
*All out on both pieces


For Time
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Lieutenant Michael Murphy

Lieutenant Michael Murphy

In Honor of Navy SEAL Lt. Michael P. Murphy who was Killed in Action, June 2005 in Afghanistan while conducting surveillance of a known terrorist. Lt. Murphy and his team of Marcus Luttrell, Matt Axelson and Danny Dietz were in the mountains of Afghanistan when they were discovered by a few local goat herders. They made the decision to let the locals go and call for evacuation. They were then engaged by a force of around 100 Taliban fighters. During the battle, his men all shot and badly wounded, Lt. Murphy realized he needed to call for help to try to save his men. The only way to do this was to get out into the open and risk his own life. He made the call, was shot multiple times and a Quick Reaction Force was spun up to help the wounded SEALs. The helicopter carrying the rescue team was shot down by an RPG resulting in one of the worst days in Naval Special Warfare history. Only Chief Petty Officer Marcus Luttrell survived; he was rescued by friendly Afghanistan men. Lt. Murphy was posthumously awarded the Medal Of Honor for his actions that day. 

Open to all members regardless of membership.
Let’s get as many people doing this (scaled or RX) as possible!
Scaling is available, of course! Chat with a coach if you have questions.
Need coffee? Post-workout snack? How about breakfast or lunch?

The Fort is always looking for new ways to build partnerships with local community businesses. We are thrilled to be partnering with BeanTowne Coffee House. BeanTowne’s owner and staff pride themselves on being “a community organization” housed inside a coffee house. They are committed to being involved in community events, they display the artwork of local artists, and they offer their space to be used by other community organizations. The perk is that they serve amazing coffee and healthy, fresh food.

beantowne logo

We are excited to announce that we have created some menu items that will be available upon request for TFCF Members. The secret menu was created with you in mind. We want you to be able to make informed, healthy choices when you order and feel confident that you’re getting what you need nutritionally. The three menu items altered to our specifications are as follows:

The Fort Healthy Sandwich: A BeanTowne original, on delicious gluten free bread! A filling and hearty breakfast.

Gluten Free Bread, Eggs, Smokehouse Ham, Spinach, Tomato, Swiss Cheese

The Fort Post Workout Smoothy: A great choice after a tough training session.

Blueberries, Bananas, Carrots, Spinach, Green Tea, Orange Juice, Honey, Whey Protein

The Fort Power Salad: Extra protein to keep you full and your muscles happy.

Green leaf lettuce, Spinach, Purple Cabbage, Cucumber, Tomato, Hard-boiled egg, Grilled chicken, Candied Spiced Walnuts, Balsamic dressing

 beantowne secret menu

Wondering how to order a healthier cup of coffee?
Coffee is a wonderful thing for many of us. It gets us out of bed in the morning as we anticipate that first sip. The smell makes us feel happy. Many of us are addicted to the caffeine which does have a dark side. There is a dose of caffeine that is right for your body and you can begin to experience negative effects if you exceed that dose. Coffee belly, jitters, heart palpitations, fatigue, sweating, and the dreaded caffeine crash. Most people do well around 2-3 per day, some can handle slightly more, some less. Additionally, caffeine acts as a diuretic, causing our bodies to shed water at a more rapid pace which means you might find yourself dehydrated.

While it may seem like there are so many negatives, there are also quite a few benefits to drinking an appropriate dose of caffeine! It can slightly elevate our energy and provide mental focus and clarity. This makes a cup of coffee a great addition to studying or paper-writing. Also, many people use it as a pre-workout supplement about an hour before a training session.

Here is a great write-up from Harvard School of Public Health about coffee and caffeine.

So, what about actually ordering your coffee? As the article mentions, most coffee research is done with black coffee, not double mocha frappuccino concoctions from your neighborhood coffee stop. If possible, try to drink your coffee black. Sometimes upgrading the quality of your coffee is all it takes. The flavor and mouthfeel of a better quality coffee will be noticeable. This is the case with a coffee from BeanTowne versus the Folgers in your cup from the grocery store. BeanTown’s iced coffee is cold pressed making it flavorful and sweet, even without sugar and cream. Ask them about the process next time you’re there.

If you remove anything from your coffee routine, make it the sugar. If you add lots of sugar to your coffee, try to reduce the amount at first and ween yourself off of it slowly. This can make the process more tolerable. Many people find that the reason they drink so much coffee or crave it is actually because of the sugar they add to it, not the coffee itself. Pay attention to your cravings.

A small amount of cream or full-fat milk is a good choice if you’re not ready for black coffee just yet. Adding a dash of cinnamon with milk or cream can enhance the sweetness and add amazing flavor. If you don’t tolerate dairy, almond milk or coconut milk are good options. BeanTowne offers almond milk, just ask for it.

I hope you’ve gained some good tips about coffee drinking. Please ask if you have more questions. Get in to see our friends at BeanTowne soon!

– Coach Ash

Upcoming Events at TFCF
  • Benefit WOD for the Zabriske Family. Wednesday, May 20. All day in classes. Suggested $10 donation. Please join us in celebrating Michelle and raising some funds for the family during this difficult time.
  • Memorial Day Murph. Saturday, May 23. 9am. WOD in honor of Navy Lieutenant Michael Murphy killed in action in June 2005. We will grill and chill after the workout at the home of Carol and Tom Dionis in Derry. Kiddos are welcome. Please bring food to share and your drink of choice. Don’t forget your bathing suit and towel!
  • Memorial Day Weekend Schedule: Saturday 9am Murph, Closed Sunday, Monday 8:30-10am Open gym.
  • Bobcat Bolt 5k and Kids Fun Run in honor of Josh and Nate Hardy. Saturday, June 20. 9am race start.  Let’s get a big crew together! Great family event as well. Follow the link to register —> http://bobcatbolt.com/
  • American Red Cross Blood Drive. Thursday, June 25. 1-6pm. Public Event. No evening classes.