http://navyseals.com/ns-overview/notable-seals/michael-p-murphy/

We will host "Murph" in honor of this fallen hero on Memorial Day May 27th at 10am at 26. 

"Murph"

if you have body armour, wear it. (20# vest)

Run 1 mile

100 pull ups

200 push ups

300 Squats

Run 1 Mile

* pull ups, push ups and squats can be rationed out. 

This will be the only WOD held that day!

Posting the Workouts these days seems like a requirement. Oh yeah, who flipping says so. The great and worst thing about each affiliate is they can run freely how ever they want. This is a big decision that comes with the athlete at hand. Different Strokes for different folks. So is it bad that some days I post the mets (wods / met-cons / metabolic conditioning) and other days I dont, Hell no, says me! We train for the unknown and unknowable! READY Fitness> GPP. General Physical Preparedness. 

example 1. The athletes had no clue what the heck they were doing for the live Open announcements. Thats whats up. This is done all over in competitons, if not, it should be done more.

example 2. You travel for work. You like to hit up some affiliates, either you sign up on computer, email or phone call. Do you ask them, whats the wod? How embarrassing. No, you get there to represent who you are and how well you can adapt to what the wod is. Get in, do the work and feel amazing about it. 

example 3. You want to know what the wod is because something is tweaked or not feeling the best. Let the trainers decide what you should do for a scale or if you feel comfortable scaling it another way, thats great too! A scale or modification can always be done. We want you to succeed. 

example 4: You dont wanna be known as a cherry picker so dont tell anyone. 

Personally, the nervous unknown feeling, the butterfly's, the "oh my God" feeling you get when you see it on the board and you know now that you HAVE TO DO IT!  THAT's what crossfit is. Get back to your roots! Overcome your weakness, get stronger. 

CrossFit 26 is constantly varied. Routine sucks. Now, you may blast me for not posting the wods. 

Chelsea and JB rocking out Pull ups in the 5:30am class today.

It's very unique to have a pull up cage outside. Not many CF affiliates can say that they have a rig outside. Also, I'm willing to bet that zero affiliates did both 13.4 and 13.5 outside on a pull up rig, barbells and ALL! Very cool. 

The rig has been painted and bolted down and ready to dominate you this summer. He (Thunderdome) has been outside rusting, unattended, lonely, isolated counting the days for his revenge on you when you do your pull ups and TTB. Thirsty for Blood. Don't let him win. Don't rip. Get in here and work your skills, get strong. Callus those hands hard over. Slap him (Thunderdome) in the mouth. Don't take that krap. Dominate.  Nobody makes you bleed your own blood.....

We will begin to meet at Barristers in Clayton starting at 5pm. Get there early, eat some food and meet some new people at the gym. Barristers as moved to a new location. 7923 Forsyth Blvd, St Louis, MO 63105

The Crawling will start at 6:00pm. What is this event. Come out and see. This event is for everyone, if you are new to 26 this is the perfect opportunity to meet your fellow 26'ers.

Mike D and Tom V going head to head (literally) in Wall Walks. Get some. 

Everyone is different and wants different things from CrossFit. Will you benefit from being one of these personalities in the gym, NO! Your Character in the gym speaks volumes about who you are outside the gym. The same qualities will come out, its just how it goes. Im not saying change, but take a look at your character and how it may influence others in the gym, positively or negatively. Be excellent to yourself and each other! 

Speaking of Character. I must give a shout out and the utmost respect to Coach Josh and one of our members Dan S. Coach Josh will shoot you straight. A man of his word, a pillar in the St. Louis Fire-fighter community and all around good guy inside and outside the gym. Dan s, a very comical guy is super dependable, another active pillar in the fire-fighter community, a very focused guy inside and outside the gym. These two guys founded the Sheep Dog Impact Resistance Charpter of Saint Louis.  I called em up to help fight the flood waters in my home town and they were there in 2 hours, along with Bryson E. (a very upstanding and cool dude as well) but not a member of 26...yet???

The picture above taken by Bryson show Josh and Dan going up the levy with the 4 ft stakes that are the foundation of the sandbag wall needed to be build to hold back the water from flooding over the levy. These guys laid down miles of stakes to help start the process. THANK YOU!

Please support these guys by attending their Trivia Night This Saturday. Info here! April 27th 7pm. 

26 will proudly be supporting 3 full tables. This guy (me) will be MC'ing the event. This will be my first gig so take it easy on me.  

Above is the finished look at after the stakes have been layed, driven boards up (2 ft high) plastic down and sandbags laid. Lets hope the rains chills, with that your zen......

This weekend we have many things going on. 

EVENTS Happening This WEEKEND 4-20-13

1. River to River Relay. 80 Miles to complete.  We have an awesome crew heading out to represent. Lead by our Speed coach Matt Hatcher and orgranized and updated daily      (repeats and multiples via FB) by Danny Hotnik Soshnik. Also running MoFo, RG3, Nat Russo, Jen M, E, and Peter. Fun Fast and Destroy. Sweep the Leg. 
2. The Lift For Life City Mayhem Run. A 4 mile obstacle run through the streets of Saint Louis. Big shout to L4L gyms #1 supporter at 26, Ryan Kennedy. 26 will be hosting a obstacle, thanks to JB, Jami Nock, Casey, Gabe , Dan and Sam. Have fun guys! 
3. The Lab Gym is hosting an Olympic Lifting meet with a CF competiton at the end of it. Click here for details and WOD. If you have been working on your lifting while you have been exercsing for time, then this is your gig. A legit lifing comp and Cf comp all in one. 

DATES to Keep in Mind

• 4-27-13 - CF Totals - 1 RM Back Squat - 1 RM Shoulder Press - 1 RM - Deadlift.  Now let's not complain too much here. We have not been in a basic strength cycle of these 3 movements in a long period of time. (3 months) WE have been focusing on high skill, Barbell Oly, and better gymnastic strength. So be easy on yourself. WE will continue to host Totals during open gyms. If you are new then let's set some numbers and make sure you put this on your list. 
• 4-27-13 is also Trivia Night for the Sheep Dog Impact Resistance. St. Louis Chapter invites you to help raise funds for aiding our local military members and first responders in times of need. This is the very first fundraiser, so please come out and help make it a successful one! Here is the FB Page. 
• 5-4-13 - AMRAP Bar Crawl.  Downtown Clayton. What's this you say??? You should know and if you dont....details to come! 

It paid off for Dana and Paul. 

Dana making this 120# x 2 look easy. PR.

Paul doing work 215# x 2 PR

CrossFit Totals will start on April 20th and be held for the next 2 weeks on Saturdays from 10am-12pm. So get in and get your totals on. 

Great group pic above after 13.5. We have a few not in there but all in all a great showing. 

So this concludes The 2013 CrossFit Open, but its not over. Training starts now! Exercising for time, as a CrossFitter will never stop.  So reflect on the remarkable job you did this year. Ask yourself what did you accomplish? The extreme exposure in this competition takes courage. Finishing all 5 weeks takes commitment. 

If you can honestly say you committed and tried your best without a doubt in your mind NO EXCUSES then you are awesome, if you hesitated when you asked yourself, then re-evaluate what happened and dont let it happen again. 

2012 As a TEAM CrossFit 26 finished 107 out of 130 Teams,  18th Percentile 

2013 As a TEAM CrossFit 26 finished 114th out of 223 Teams,  49th  Percentile 

That is a remarkable accomplishment. Great Job. 

Lets get to exercising....

Culmination: The highest or climactic point of something, esp. as attained after a long time.

That definition should mean something to you! You have put in the time, work, and scores for The Culmination of The Open. 5 Weeks comes to an end here at 26 this Saturday 13.5. You have been getting after it and I supremely admire that. 5 weeks is a huge commitment but not has huge as making CF a way of life like most of you already have! 

I'm sure everyone knows by now because of FB and other social media, but 26 is made the HQ video. "The Significance of the Open". Like little teeny boppers that wet themselves for One Direction or Bieber, we idol the fittest in the world. Changing our profile pics (guilty), updating our status, etc.  Aspiring to be like them for what they represent. Dedication, hard-work, sacrifice and humility. 

I have two favorite parts. One is when the guy says he "justs wants to represent his gym." That is pretty awesome and very self-less. I want to know where he is from and give him and the coaches a high flippin five, cause that is cool. His gym should be extremely proud just as I am for all of you 26'ers doing the open. My other favorite part is when the guy goes wild when getting drinks poured on top of his head. The excitement from being there LIVE was Unforgettable and Unbelievable. 

The soundtrack to the vid is awesome. you should Shazaam it. 

Your Zen.

Serious Wallball Madness going on last week. Great job to everyone. Keep getting in here for your OPEN WOD's. We are over the half way point in the open. Only 2 more weeks left. 

Info on the TNT Live Announcement event. 

The LIVE broadcast will begin at 7:00PM. Doors will open at 5:30pm and spectators will be able to get a seat in the bleachers, mingle, and hangout. We will also serve food beginning at 5:30pm.

Please remember if you plan on drinking at this event, you must bring your ID with you.

Wednesday, March 27th at 7pm Dave Castro will announce CrossFit Open workout 13.4 LIVE. Immediately following the workout announcement, two of the CrossFit Games' top athletes will do the workout, on-site, in a head to head match-up. We would like to welcome Chris Spealler (Third Place, CrossFit Games 2010), and Graham Holmberg (2010 CrossFit Games Champion)

PARKING - CARPOOL IF YOU CAN!
On the evening of the event, TNT’s parking lot will be closed in an effort to keep the spaces available for the other businesses in our complex.

 Map link for parking, click here!