Thursday, 14 December 2017

There is no Open Gym this Saturday. From 1000-1230, there will be a muscle-up and handstand clinic. Cost is $20/person. Prerequisite is athlete must have Rx pull-ups and able to hold a handstand against the wall. If you have any questions, ask Coach Jimmy.  

 

Rest Day

 

 

Competitors Class:

1730-1900

Competitor class is for those members that want to take their CrossFit to the next level. All unlimited MP members are welcome to join this class, with prior approval from Coach Jimmy. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. You will need to be familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be a brief instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!

 

 

Flexibility/Mobility:

ROMWOD

 

 

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Wednesday, 13 December 2017

“To lift, or not to lift? That is the question.”

There is no Open Gym this Saturday. From 1000-1230, there will be a muscle-up and handstand clinic. Cost is $20/person. Prerequisite is athlete must have Rx pull-ups and able to hold a handstand against the wall. If you have any questions, ask Coach Jimmy.  

Option 1:

Conditioning:

With a running clock for 25 minutes:

0:00-6:00:

Partner AMRAP 1:*

20 Thrusters (95/65)

30 Kettlebell Swings (53/35)

20 Pull-ups

 

…rest 6:00-8:00, then… 

Partner AMRAP 2:

08:00-15:00:

Accumulate as many calories rowed as possible in 7 minutes

 

…rest 15:00-17:00, then…

Partner AMRAP 3:*

17:00-25:00:

8 Shoulder-2-Overhead (135/95)

12 Ring Dips

16 Box Overs (24/20″)

50 Double Unders

 

*Movements are equal work

For Total Score

Compare to Friday, 09 December 2016

 

Option 2:

Strength:

Make up a missed 1-RM

Shoulder Press, Hang Power Clean, Front Squat, Clean, Deadlift, or Overhead Squat

 

Flexibility:

Revolved Seated Staff – 1:30/side

Reclined Spinal Twist – 1:30/side

Lying Hip Capsule – 1:30/side

Plow – 2:00

 

 

Post scores and experiences to comments

Tuesday, 12 December 2017

 

Row Skill:

8 x 250m at 85-90% 500m pace AND at 29-32 s/m, 45 seconds rest of easy rowing

 

For stroke rate accuracy and total sprint meters

 

Conditioning:

Complete as many rounds and reps as possible in 10 minutes of:

15 Wall-Ball Shots (25/16) @ (11/10’)

10/7 Strict Pull-ups

 

For Score

 

Flexibility/Mobility:

Barbell Biceps Smash – 1:30/side

Spine Smash – 2:00

Lat Foam Roll – 1:30/side

 

 

Post meters, stroke accuracy, score, and experiences to comments

Tuesday, 05 December 2017

 

Row Skill:

8 x 250m at 85-90% 500m pace AND at 26-28 s/m, 45 seconds rest of easy rowing

 

For total sprint meters

 

Conditioning:

“The Real One”

Complete as many rounds as possible in 15 minutes of:

1 Ring Muscle-up

6 Squats

7 T-push-ups

2 Thrusters (135/95)

 

For Score

Compare to Monday, 07 October 2013

 

Flexibility/Mobility:

Quad Smash – 1:30/side

Barbell Shoulder Smash – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post meters, score, and experiences to comments

Tuesday, 28 November 2017

 

Row Skill:

2 x 6:00, rest 3:00 easy rowing on the rest

Perform this as 40 seconds of hard rowing, 20 seconds of light. Repeat this through the 6:00.

 

For quality of work and total sprint meters

 

Conditioning:

200m Run

20 Box Jumps (20″)

20 Power Snatches (75/53)

20 Wall-Ball Shots (25/16) @ (10/9′)

80 Double Unders

20 Overhead Squats (75/53)

20 Kettlebell Swings (72/53)

20 Thrusters (75/53)

200m Run

 

For Time

Similar to Friday, 02 June 2017

 

Flexibility/Mobility:

Saddle Sit – 2:00

Twisted Cross – 1:30/side

Couch Stretch – 1:30/side

 

 

Post meters, time, and experiences to comments

Tuesday, 21 November 2017

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.

 

Skill:

4 x 500, rest 1 minute easy rowing

Row at 24, 26, 28, and 26 s/m

 

For quality

 

Conditioning:

Complete as many rounds as possible in 4 minutes of:

20 Wall-Ball Front Squats (25/16)*

40 Double Unders

 

…Rest 2 minutes

Complete as many rounds as possible in 4 minutes of:

10 Hang Power Cleans (135/95)

40 Speed Skips

 

…Rest 2 minutes

Complete as many rounds as possible in 4 minutes of:

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

40 Singles

 

For Score

*hug ball against chest

 

Flexibility/Mobility:

Plantar Surface – 1:30/foot

Low Lunge Twist – 1:30/side

T-Spine Smash – 2:00

 

 

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Tuesday, 14 November 2017

Row Skill:

Stroke pyramid: 1,2,3…15…2,1 / 3 light

Row a pyramid of hard strokes from one to 15 with three light strokes between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 15 hard, 3 light and then back down. 14/3. 13/3 and so on to 1/3.

For total distance covered

 

Strength:

Clean Pulls

3-3-3-3-3-3-3-3

Start at 45% 1RM Clean. Increase by 10% each set

 

For quality of work

 

Flexibility/Mobility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

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Tuesday, 24 October 2017

Skill:

3-person team

4200m Row

Rotation is 500/400/300/200* @ 90% 500m pace

For Time

*Each team member rows 500, then each row 400, and so on…

 

…rest 5-10 minutes, then…

Conditioning:

10 Double Kettlebell Thrusters (53/35)

40 Double Unders

 

5 rounds for time

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Middle Straddle – 1:30

Barbell Biceps Smash – 1:30/side

Banded Olympic Wall Squat – 2:00

 

 

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Tuesday, 17 October 2017

 

Conditioning:

Row 500m

Rest 1 minute

Row 1000m

Rest 2 minutes

Row 1500m

Rest 3 minutes

Row 2000m

 

For Time

 

…Or…

Run 400m

Rest 1 minute

Run 800m

Rest 2 minutes

Run 1200m

Rest 3 minutes

Run 1600m

 

For Time

 

Skill or Strength:

Pick a few weaknesses from the Athletic Skills Sheets, and then work on them.

 

Flexibility/Mobility:

Knees to Traps – 1:30

Elevated Cat – 1:30

2 Pike/2 Squat – 10 reps

Standing Pike – 1:30

Kneeling Achilles – 1:30/side

Butterfly – 1:30

 

 

Post choice, time, skills worked, and experiences to comments

Tuesday, 10 October 2017

Congrats to MP Delta! First timers team! Strong work!

 

Skill:

2000m Row @ 80% 500m Pace

For row time and pace quality

 

Conditioning:

21-15-9 rep rounds of:

Squat Cleans (135/93)

Ring Push-ups

Slammers (12/8) @ 2m

 

For Time

 

Flexibility/Mobility:

Posterior Chain and IT band – 1:30/side

Anterior Compartment Smash – 1:30/side

Hip Capsule – 2:00/side

 

 

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Tuesday, 03 October 2017

Friday night class is canceled this week. All other classes on Friday are normal.

 

Skill:

250m Row @ 95%*

Rest 3:00

500m Row @ 90%

Rest 4:00

750m Row @ 85%

 

For total sprint time and pace quality

*% of current 500m PR pace

Conditioning:

21-15-9 rep rounds of:

Dumbbell Snatches (50/35)

Pull-ups

 

For Time

 

Flexibility/Mobility:

Right side straddle – 2:00

Left side straddle – 2:00

Center Straddle – 2:00

External Shoulder Rotation – 1:00/side

Internal Shoulder Rotation – 1:00/side

 

 

Post times and experiences to comments

Tuesday, 26 September 2017

Skill:

1000m Row at 80-85% 500m PR

For time and pace quality

 

Conditioning:

“Christine”

500m Row

12 Bodyweight Deadlifts

21 Box Jumps (20″)

 

3 Rounds For Time

Compare to Monday, 21 July 2014

 

Flexibility/Mobility:

Overhead Distraction – 2:00/side

Hip Capsule – 2:00/side

Spine Smash – 2:00

 

 

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Tuesday, 19 September 2017

Skill:

500m Row at 90% PR pace*

Rest 3:00

500m Row*

Rest 3:00

500m Row*

 

For Time

*This pace is 90% of current 500m row PR.

 

Conditioning:

“WOD 3” (running version)

Run 200m

25 Snatches (75/53)

25 Kettlebell Swings (53/35)

25 Overhead Squats (75/53)

25 Box Jumps (20″)

25 Sumo Deadlift High-Pulls (75/53)

25 Wall-Ball Shots (20/14) @ (10/9′)

25 Thrusters (75/53)

Run 200m

 

For Time

Similar  to Monday, 27 February 2017

 

Flexibility/Mobility:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

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Tuesday, 12 September 2017

 

Skill:

500m Row at 90% PR pace*

Rest 4:00

400m Row*

Rest 2:00

300m Row*

 

For Time

*This pace is 90% of current 500m row PR.

 

Strength:

Snatch

2 @ 50%

2 @ 60%

2 @ 70%

2 @ 75%

2 @ 80%

2 @ 85%

2 @ 90%

 

For Quality

These are not touch and go. These are set, #1, drop, reset, #2

 

Skill:

Open Gym

Use the remainder of class to pick one or more skills/movements to work on

 

 

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