Tuesday, 19 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Gymnastic Skill:

Trying to have no rest or breaks within a round…

10 second Hollow Hold

10 second Hollow Rock

10 V-ups

Rest 1:00

 

4 rounds for quality

 

Conditioning:

“DT”

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

(all use same bar, 155/103)

 

5 rounds for time

 

Mobility:

Reclined Spinal Twist

Left Straddle

Right Straddle

Back Bend

 

 

Post time and experiences to comments

Monday, 18 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: ClicHERE

 

Conditioning:

With a continuous clock of 30 seconds work/30 seconds rest, perform max reps of:

D-Ball Walking Lunges (80/50)

GHD Sit-ups

Calories Rowed

Burpees

Strict Pull-ups

 

3 rounds* for score

*No additional rest between rounds. Only the 30 seconds after the last exercise of the previous round.

 

Strength:

Front Squat

5 reps at 65%

3 reps at 75%

1+ reps at 85%

 

For score at 85%

 

Flexibility:

Couch Stretch

Butterfly

Low Dragon

 

 

Post scores and experiences to comments

Saturday, 09 February 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

200m Row

21 Overhead Squats (95/63)

21 Hand-Release Push-ups

300m Row

15 Overhead Squats

15 Hand-Release Push-ups

400m Row

9 Overhead Squats

9 Hand-Release Push-ups

500m Row

6 Overhead Squats

6 Hand-Release Push-ups

 

For Time

(14:00 cap)

 

…Rest 8:00 from end of cap, then…

Partner up and perform each of the following in order, to completion, with equal work:

40 Pull-ups

80 Sit-ups

120 Double Unders

1600m Bike

 

For Time

 

Flexibility:

Couch Stretch

Bilateral Shoulder Flexion

Low Lunge Twist

 

 

Post times and experiences to comments

Wednesday, 30 January 2019

2019 CrossFit Games registration live! Click HERE

Affiliate name: MP CrossFit

Online Judges Course: Click HERE

 

Conditioning:

MPCF Board WOD

“Rooster”

10 Burpees

20 Double Unders

 

10 rounds for time

Compare to Tuesday, 17 May 2016

 

Strength:

Every 90 seconds, perform 2 connected reps of:

Push Press*

 

For max load

*Start at 20% 1RM Thruster, then add 10% after the first 4 rounds, then add 5% every round after until failure.

 

Mobility:

Twisted Cross

Saddle Sit

Half Straddle

 

 

Post time, max load, and experiences to comments

Tuesday, 29 January 2019

 

Skill:

30 seconds L-sit

30 seconds Handstand Hold

 

3 rounds for quality

 

Strength & Conditioning:

Part 1:

Partner up, then complete as many rounds and reps as possible in 7 minutes of:

60 Calories Rowed

40 Push-ups

20 Alternating Pistols

10 Handstand Push-ups

 

For Score

 

…rest 5 minutes, then…

Part 2:

Complete as many rounds and reps as possible in 5 minutes of:

5 Deadlifts (40-45% 1RM)

7 Sit-up Slammers (12/8)

9 Burpees

 

For Score

 

…rest 3 minutes, then…

Part 3:

Complete as many rounds and reps as possible in 3 minutes of:

2 Muscle-ups

6 Overhead Stationary Lunges (45/35)

100m Sprint

 

For Score

Compare to Tuesday, 06 November 2018

 

Flexibility:

Right Leg Straddle – 1:30

Left Leg Straddle – 1:30

Center Straddle – 1:30

Hip Capsule – 1:30/side

 

 

Post scores and experiences to comments

Monday, 28 January 2019

Congratulations to all these amazing people (except the mean coach on the far left) for reaching their 10 year CrossFit anniversary! And let me (the mean coach) also say THANK YOU for continuing to return day after day. For some reason, you trusted me with your lives. That is saying a LOT looking at the old plan!! Week one was: “Baseline” on Monday, “Fran” on Tuesday, “Kelly” on Wednesday, “CrossFit Total” on Thursday, and “Fight Gone Bad” on Friday!! How did all of you survive?!?! HAHA Here is to another 10 years!

 

Strength:

Floor Press

5-5-5-5-5

 

For max load

Compare to Monday, 10 July 2017

 

Conditioning:

25 D-Ball Front Squats (100/80)

…then…

15-12-9 rep rounds of:

Calories Biked

Body Blaster*

Box Overs (30/24″)

 

For Time

*Body Blaster: 1 burpee, 1 pull-up, 1 knees-2-elbows = 1 repetition

 

Mobility:

Overhead Distraction

Sink Mobility

Reclined Spinal Twist

 

 

Post max load, time, and experiences to comments

Tuesday, 22 January 2019

 

Skill:

Death by…

Box Jumps (24/20″)

 

For score*

On minute 1, perform 2 box jump, then rest. On minute 2, perform 4 box jumps, then rest. Continue on thru minute 9. Then perform max rep box jumps on minute 10.

 

Conditioning:

10 One-arm Overhead Alternating Stationary Dumbbell Lunges (50/35)*

10 Wall-Ball Push-ups

10 D-Ball Cleans (100/80)

Rest 1:00

 

4 rounds for time

*Perform 5 alternating lunges with DB in right hand. Then perform 5 more alternating lunges with DB in left hand.

 

Mobility:

Couch Stretch

Sink Mobility

Hip Capsule

 

 

Post max rep box jumps, time, and experiences to comments

Monday, 14 January 2019

Can you find what is abnormal about this picture? 😉

 

Strength:

Back Squats

5 reps @ 70%

3 reps @ 80%

Max reps at 90%

 

Conditioning:

5 Wall-Ball Shots (25/16) @ (11/10′)

10 Toes-2-Bar

15/12 Calories Rowed

30 Double Unders

 

4 rounds for time

 

Flexibility:

Couch Stretch

Calf Stretch

Pike Stretch

 

 

Post load and reps, time, and experiences to comments

Tuesday, 08 January 2019

Skill:

Bike Sprints*

30 sec on/60 sec off

*All out for first 30 sec using arms and legs, rest 60 sec.  Then all out for 30 sec using legs only, rest 60 sec.  Finally all out for 30 sec using arms only, rest 60 sec.

3 rounds for max calories

 

Conditioning:

Complete as many rounds and reps as possible in 12 minutes of:

Run 200m

8 Army T-Push-ups

6 Handstand Push-ups*

4 Ring-Dips*

 

For score

*Rx+ strict handstand push-ups and weighted ring dips (45/30)

 

Mobility:

Twisted Cross

Hip Capsule

Couch Stretch

 

 

Post calories, score, and experiences to comments

Wednesday, 02 January 2019

 

Strength:

Overhead Squats

5 @ 60% 1RM

5 @ 70%

5 @ 75%

5 @ 80%

5 @ 80%

 

For quality

 

Conditioning:

21-15-9 rep rounds of:

Calories rowed

Back Squats (135/93)*

Pull-ups

 

For time

*No racks. Must clean the barbell, and place it in the back rack. No dumping the bar off the back.

 

Mobility:

Quad Smash

Overhead Distraction

Twisted Cross

 

 

Post loads, time, and experiences to comments

Saturday, 22 December 2018

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas

 

Conditioning:

Partner WOD

24-20-16-12-8 rep rounds of:

Sit-up Slammers (12/8) @ 2m

Kettlebell Swings (72/53)

Alternating Partner Pistols

Calories Rowed

 

For Time

(15:00 cap)

*Equal work required

 

Strength:

MPCF Board WOD

Max load for 1 round of 5 cycles of:

Bear Complex*

 

*Clean to Front SQ to Push Press to Back SQ to Push Press

Connection of any of these movements is allowed. I.E a squat clean thruster would include the first three movements. Weight must touch the ground between each cycle; but CANNOT rest on the ground at any point. Jerks are not allowed.

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Butterfly – 1:30

Elevated Cat Stretch – 1:30

 

 

Post time, max load, and experiences to comments

Monday, 17 December 2018

Class schedule for next week: December 24 and 26, 0900 class only; December 25 Closed for Christmas

 

Skill:

100m Row*

…rest 2 minutes, then repeat

5 rounds for total sprint time

*All out effort

 

Conditioning:

“Better Days”

40 Speed Skips

30 Box Jumps (24/20″)

20 One-leg Kettlebell Deadlift Crossover (35/25)

400m Row

20 GHD Sit-ups

30 Weighted Walking Lunges (45/35)

40 Double Unders

 

2 rounds for time

Compare to Friday, 29 December 2017

 

Mobility:

Hip Capsule – 2:00/side

Overhead w/ External Rotation Bias – 2:00/side

Quad Smash – 2:00/side

 

 

Post times and experiences to comments

Monday, 10 December 2018

 

Skill:

Max rep Wall-Ball Shots (20/14) @ (10/9′) in 1:00

 

Strength:

Make-up or Redo one of the following 1-RM:

  • Clean & Jerk
  • Clean
  • Hang Power Clean
  • Shoulder Press
  • Front Squat

For max load

 

Or, if caught up:

Overhead Squat

5   reps @ 60% 1RM

3   reps @ 70%

1+ reps @ 80%

 

For max reps with good quality

 

Conditioning:

Perform 3 rounds of:

30m Burpee Broad Jumps

30m Backward Walking Lunges

30 Sit-ups

 

For Time

 

Post max reps, max load, time, and experiences to comments

Wednesday, 21 November 2018

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday.

Back to normal on Saturday.

 

Conditioning:

100m Run

10 Power Snatches (95/63)

20 Wall-Ball Shots (25/16) @ (10/9′)

100 Double Unders

20 Leg Tucks

10 Thrusters (95/63)

100m Run

 

For Time

 

Strength:

Front Squats

1-Rep Max

Compare to Friday, 01 June 2018

 

Flexibility/Mobility:

Saddle Sit – 2:00

Twisted Cross – 1:30/side

Couch Stretch – 1:30/side

 

 

Post time, max load, and experiences to comments