CrossFit MF WOD: 12/23/10

Dom gets nasty during some plate carrying while Sager checks his gender.

Strength

Westside Training: Dynamic Upper Body

5/3/1: Shoulder Press and Bench Press

WOD

Tabata Mash-up

Push-ups

Power Snatch (45/25)

CrossFit MF WOD: 12/22/10

It's a bird, it's a plane, it's Sager Genesis!

WOD

Five rounds for time:

3 Power Cleans (95/65)

15 Front Squats (95/65)

20 Double Unders (60 Singles)

CrossFit MF WOD: 12/21/10

Lauren, inverted.

WOD

"Intro to Angie. Three of them, actually. All at once."

25 Squats

25 Push-ups

25 Pull-ups

25 Sit-ups

50 Squats

50 Push-ups

50 Pull-ups

50 Sit-ups

75 Squats

75 Push-ups

75 Pull-ups

75 Sit-ups

CrossFit MF WOD: 12/20/10

Another C2 on the way to MF. Get ready to row.

Westside Day 3

Max effort lower body

WOD

Five rounds

5 Squat Cleans (95/65)

10 Deadlifts (135/95)

CrossFit MF WOD: 12/16/10

Strength

Westside day 2: Max effort upper body

5/3/1: Shoulder press 5-5-5

Bench Press 5-5-5

WOD

AMRAP 10 Minutes

10 Push Press (45/30)

10 Burpees

CrossFit MF WOD: 12/15/10

WOD

'Annie'

50-40-30-20-10

Double-unders

Sit-ups

*Three singles equals one double. We'll have plenty of time during the warm-up to work on doubles if need be.

CrossFit MF WOD: 12/14/10

"Nate-ish"

AMRAP 20 Minutes

2 Muscle-ups

8 Push-ups

8 2-Pood Kettlebell Swings

*Acceptable muscle-up scaling: 4 chest to bar pull-ups and 2 ring dips=2 mu's or 6 pull-ups and 6 bench dips=2 mu's. If you are using bands, keep in mind that muscle ups are very challenging, so challenge yourself with your color choice.

CrossFit MF WOD: 12/13/10

Meet the Glute-Ham Raise. Your deadlift and squat's new BFF.

(Click blog link to view video)

Double Strength Day #1

Westside program: Dynamic Lower Body Day.

5/3/1 program: Squat/Dead 5-5-5

Lower Body MetCon:

Three rounds of tabata with one minute rest between. Lowest round scoring.

GHR's

Box Jumps (24"/16")

Squats

CrossFit MF WOD: 12/9/10

Have a weakness or skill in mind you'd like to get coached up or hammer on for ten minutes.

Then..

WOD

Three rounds for total reps:

2 min row for calories

2 min abmat superman

2 min abmat sit-ups

*Everyone planning to move forward with the westside barbell training next week needs to have one rep max numbers in conventional bench, squat, deadlift, safety squat, and shoulder press.

CrossFit MF WOD: 12/8/10

Now you can look like Tony. A little chest development at MF!

Strength, Strength, Strength

Westside training intro to exercises.

In ten minutes, find swiss bar bench press 1rm.

Front Squat

1-1-1-1-1-1-1

Then we'll find something fun to make sure your GPP is addressed.

CrossFit MF WOD: 12/7/10

Is this pain why Brian Decker hasn't been around the gym?

WOD

'Ropeless Tommy V'

21 Thrusters (115/75)

12 sets of 5 unbroken pull-ups

15 Thrusters

9 sets of 5 unbroken pull-ups

9 Thrusters

6 sets of 5 unbroken pull-ups

CrossFit MF WOD: 12/6/10

Winter=Strength. Westside Barbell training comes to CrossFit MF.

Strength:

Final spreadsheet deadlift if not completed.

Take ten minutes to find one rep max safety bar squat (bar weighs 65#)

WOD:

Four rounds for time:

50m Walking lunge

50 Sit-ups

CrossFit MF WOD: 12/2/10

WOD

"Tabata Something Else"

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no rest between exercises.

Score is total reps.

CrossFit MF WOD: 12/1/10

WOD

Double Strength

Weighted Pull-ups

1-1-1-1-1-1-1

CrossFit MF WOD: 11/30/10

1LT Tyler E. Parten, 24, of Arkansas, died Sept. 10 in Konar province, Afghanistan, of wounds sustained when insurgents attacked his unit using rocket-propelled grenades and small arms fire. He was assigned to the 3rd Squadron, 61st Cavalry Regiment, 4th Brigade Combat Team, 4th Infantry Division, Fort Carson, Colorado.

WOD

'Tyler'

Five rounds for time:

7 Muscle-ups

21 Sumo-deadlift high-pulls (95/65)

*Muscle-up scales will vary. Seven chest to bar pull-ups and seven ring dips will be subbed for most.

CrossFit MF WOD: 11/29/10

WOD

Strength: Spreadsheet

MetCon:

21 Sit-ups

10 Burpees

18 Sit-ups

10 Burpees

15 Sit-ups

10 Burpees

12 Sit-ups

10 Burpees

9 Sit-ups

10 Burpees

6 Sit-ups

10 Burpees

3 Sit-ups

10 Burpees

Thanksgiving Week

Ladies and Gents, a few notes on the week ahead.

Contact Seth for a secret WOD this evening.

Any other workouts for the rest of the week can be scheduled on an individual basis.

If you've made changes in nutrition over the past few months, stick with it during thanksgiving. Enjoy the fun and food but don't waste your hard work.

If you can't make it into the gym until next Monday, give yourself a body weight beating a few times. Go run some intervals. Make a family member join you to shed some light on where they're at on the wellness scale.

Examples:

Tabata squats, push-ups, sit-ups, jump rope, and pull ups (if you have a bar, tree, or makeshift device). For any new members tabata is simple. Eight rounds of an exercise, twenty seconds on ten seconds rest until you reach the eighth round. Your score for any such workout is your lowest round so be smart.

Intervals. Go run! 100x8 200x6 400x4 800x4 and so on. Rest would be ninety seconds on the lower end runs and three minutes on the longer stuff. Don't run a 2:30 800m your first round and finish with a 5:00.

Ride a bike, do burpees, go hiking, pick up heavy objects. Be active and we'll see you next week.

CrossFit MF WOD: 11/23/10

Be Ready.

WOD

Five rounds

Hang squat cleans x15 (135/85)

Push-ups x30

CrossFit MF WOD: 11/22/10

Heather getting those shoulders active.

WOD

CrossFit Total

Back Squat

Shoulder Press

Deadlift

After warming up you have three attempts on each lift to establish a one rep max. The three will be added together to achieve a total score. We will be putting up boards for the 900 club (men) and 500 club (women) so let's set a baseline today to find out where we are at. There are days that we train and days we test, today is a test. This doesn't just mean give it hell, it means pick your weights wisely while you're doing so. Lofty goals are set and achieved via training.

Total rules and recommendations: http://journal.crossfit.com/2006/12/the-crossfit-total-by-mark-rip.tpl

CrossFit MF WOD: 11/18/10

CFMF main site representation http://www.crossfit.com/cf-affiliates/

WOD

Elizabeth

21-15-9

*Cleans (135/85)

Ring Dips

*Cleans always means squat clean from the floor

CrossFit MF WOD: 11/17/10

There were some interesting buddy carry strategies during the sweaty saturday finale. Dom getting this one right.

WOD

FRAN

21-15-9

Thrusters (95/65)

Pull-ups

CrossFit MF WOD: 11/2/10

Seth and Dom representing MF well. 896 runners total.

WOD

AMRAP 20 Minutes

Run 300 meters

21 Sumo deadlift high-pulls (95#/65#)

15 Pull-ups

Announcements

All friday evening classes from now on will be on a appointment only basis (including today). We haven't received much interest in them overall so this way we can deal with it without wasting time.

This weeks sweaty saturday is up in the air. A portion of our staff and clients are going to massachusetts for a race (http://www.ruckusboston.com/). If we can get a little group together that is interested in something saturday morning I will accommodate. If not, go run a 5k yourself. Find a trail somewhere and make it harder on yourself.

CrossFit MF WOD: 11/11/10

This is CrossFit

Strength:

Spreadsheet

It's getting cold out and that means it's time to get strong (and a lot of QT with the C2)

Strength Part Deux:

Thruster

1-1-1-1-1-1-1

(Total score is average of the seven lifts. We will then subtract your body weight from that and the winner (biggest difference) between the am and pm classes will get a free t-shirt)

CrossFit MF WOD: 11/10/10

Alex taking in the thrill that is barbell met-con death.

Strength

Spreadsheet

Click the link to download, fill it in, print it out, and please bring to class for your folders.

WOD

Row 2k

Gymnastics practice and athlete specific workout

CrossFit MF WOD: 11/9/10

AJ gets low on some heavy back squat

WOD

21-18-15-12-9-6-3

Power Cleans 95/65

Sit-Ups

Back Extensions

CrossFit MF WOD: 11/8/10

Sweaty Saturday Showdown.

WOD

Run 800m

60 Squats

25 Sit-ups

48 Squats

25 Sit-ups

36 Squats

25 Sit-ups

Run 800m

*Skill work: Pistols

Sweaty Saturday Preview

Dom making the most of his jump. Get high then suck those knees up.

Sweaty Saturday will be tomorrow morning at 11:00 or 12:00. Go on facebook and give your input. Be ready for a chipper style team workout. As usual CFMF gear is great for pictures.

CrossFit MF WOD: 11/4/10

Alex and Officer Johnny Law get after it on 'Sweaty Saturday'

WOD

"Helen"

Three rounds for time:

400m Run

21 Kettlebell Swings

12 Pull-ups

CrossFit MF WOD: 11/3/10

Full 6pm Class. Giddy up.

Strength:

Spreadsheet

OLY:

Snatch 1-1-1-1-1-1-1

*If your schedule permits I would like to break up the 6pm and 7pm class tonight based on how comfortable you are with the squat snatch vs. power snatch. In the 6pm class I will go over the squat snatch in detail. The 7pm class will be going over power snatch to overhead squat for development. Accommodations will be made either way.

CrossFit MF WOD: 11/2/10

Strength:

Spreadsheet

WOD:

AMRAP 12 Minutes

(All with 95 lbs.)

3 Thrusters

6 Hang Power Cleans

9 Sumo Deadlift High-pulls

CrossFit MF WOD: 11/1/10

For Time:

"Angie"

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

CrossFit MF WOD: 10/27/10

For Time:

10 Squat Cleans - 135 Lbs.

50 Sit-ups

8 Squat Cleans - 135 Lbs.

40 Sit-ups

6 Squat Cleans - 135 Lbs.

30 Sit-ups

4 Squat Cleans - 135 Lbs.

20 Sit-ups

2 Squat Cleans - 135 Lbs.

10 Sit-ups

CrossFit MF WOD: 10/26/10

WOD:

100 Burpees for time

Simple and Fun!

CrossFit MF WOD: 10/25/10

Strength:

Spreadsheet

WOD:

Shoulder Press

1-1-1-1-1

Push Press

3-3-3-3-3

Push Jerk

5-5-5-5-5

CrossFit MF WOD: 10/21/10

Everyone loves thrusters.

WOD

Deadlift

1-1-1-1-1-1-1

Go heavy or go home.

CrossFit MF WOD: 10/20/10

misFit Army Assignment:

CFMF Flyer

Download it, print it, distribute.

WOD

Coach's surprise.

(I used to say chef's surprise but I got complaints when it was a 5k and not snacks. Understandable.)

CrossFit MF WOD: 10/19/10

Two of the 6pm warriors after "Daniel"

Strength:

Spreadsheet

MetCon:

5 Rounds

30 Knees to Elbows

25 Back Extensions

CrossFit MF WOD: 10/18/10

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th. To Daniel's family and friends, we express our sorrow; to his wife Kathy and daughter Mallory, we tearfully acknowledge your loss as the true cost of freedom. Fair Winds, Daniel. (Courtesy of CrossFit Inc. 6/15/06)

"Daniel"

50 Pull-ups

400m Run

21 Thrusters

800m Run

21 Thrusters

400m Run

50 Pull-ups

CrossFit MF WOD: 10/14/10

Challenge:

Max box jump height

WOD:

Front squat

3-3-3-3-3

CrossFit MF WOD: 10/13/10

Strength:

Spreadsheet

MetCon:

"Annie"

50-40-30-20-10

Double Unders

Sit-ups

**Substitute three singles for every double if necessary

CrossFit MF WOD: 10/12/10

Strength:

Spreadsheet

MetCon:

"Diane"

21-15-9

225 Deadlift

Handstand push-ups

**HSPU's will be scaled appropriately

CrossFit MF WOD: 10/11/10

BARBARA

Five rounds, each for time:

20 Pull-ups

30 Push-ups

40 Sit-ups

50 Squats

**Rest precisely three minutes between rounds

CrossFit MF WOD: 10/7/10

Strength:

Spreadsheet. Do not max out on reps for final set.

More Strength:

Push Jerk

3-3-3-3-3

CrossFit MF WOD: 10/6/10

Four Rounds for Time:

100 ft. Walking lunge with 1 pood Kettlebells

30 Box Jumps

20 Pull-ups

CrossFit MF WOD: 10/5/10

Strength:

Spreadsheet

MetCon:

"Baby Eva"

Run 800m

30 2-Pood Kettlebell Swings

30 Pull-ups

CrossFit MF WOD: 10/4/10

Six Rounds for Time:

400m Run

25 Burpees

6pm class all week

CrossFit MF WOD: 9/30/10

Strength:

You know the drill. Get caught up.

Strength x2:

Clean and Jerk

1-1-1-1-1-1-1

*We found out yesterday that the conditioning gains are progressing nicely. Time to move some weight around and get the strength on the same track. We will not be going for max reps on the final strength set today. Save it for a clean and jerk 1RM.

CrossFit MF WOD: 9/29/10

WOD

Chef's suprise.

Wear your running shoes.

CrossFit MF WOD: 9/28/10

Strength

Move on to the next day on your worksheets.

Met-Con

"Little Elizabeth"

15-12-9

115 Squat Cleans

Ring Dips

CrossFit MF WOD: 9/27/10

It's a bird,

It's a plane,

No, it's super Fran.

Shit.

WOD

1000m row (Mile run)

95 lb. Thrusters x21

21 Pull-ups

750m row (800m run)

95 lb. Thrusters x15

15 Pull-ups

500m row (400m run)

95 lb. Thrusters x9

9 Pull-ups

CrossFit MF WOD: 9/23/10

Five Rounds for Time:

95 lb. Power Snatch x15

Run 400m

CrossFit MF WOD: 9/22/10

WOD

Push Press

3-3-3-3-3

CrossFit MF WOD: 9/21/10

WOD

"Nate"

AMRAP 20 Minutes

2 muscle ups

4 handstand push-ups

8 2-pood kettlebell swings

*This workout is very scalable and will be made to fit everyone

CrossFit MF WOD: 9/20/10

Strength:

Move on to your next day on the spreadsheet

WOD:

AMRAP 12 Minutes

2 Hang power cleans

4 Front squats

6 Thrusters

(All with 95 Lbs)

Rest 30 Seconds

*Every time you set the bar down during a round add 10 burpees to the end of the workout

CrossFit MF WOD: 9/17/10

WOD

"Cindy"

AMRAP 20 Minutes

5 Pullups

10 Pushups

15 Squats

*Give it hell and set a good baseline to work off. This will be up again within the next month so you can try and beat it.

CrossFit MF WOD: 9/16/10

Strength

Move on to your next day

WOD

Hang Power Clean

1-1-1-1-1-1-1

*The hang power clean forces you to concentrate on opening the hips, knees, and ankles as well as getting that aggressive shrug before you let the elbows fly high and wide and drop down to catch the bar. By eliminating the momentum we usually get from taking the bar off the ground we make this movement harder in training so that it's easier when you 1RM from the normal ground position.

CrossFit MF WOD: 9/15/10

WOD:

Walking lunge 100 ft.

21 Pull-ups

21 Sit-ups

Walking lunge 100 ft.

18 Pull-ups

18 Sit-ups

Walking lunge 100 ft.

15 Pull-ups

15 Sit-ups

Walking lunge 100 ft.

12 Pull-ups

12 Sit-ups

Walking lunge 100 ft.

9 Pull-ups

9 Sit-ups

Walking Lunge 100 ft.

6 Pull-ups

6 Sit-ups

CrossFit MF WOD: 9/14/10

Nichole's Birthday WOD

For Time:

15-12-9-6-3

Push Press (95/65)

Double Unders

Pushups

Then

Run 1 mile

Happy Birthday Nichole!

CrossFit MF WOD: 9/13/10

Strength:

Deadlift

5-5-5

We're starting the strength sheets, finally. If you do not have yours filled out we will take care of it in class.

WOD:

"Karen"

150 Wallball shots