Friday, 03 November 2017

Strength & Conditioning:

Death by Hang Clean

With a continuous running clock, on minute one, perform 1 Hang Clean (155/103). Minute two, perform 2 Hang Cleans. Minute three, perform Hang Cleans. Continue this method until you are unable to complete the specified number of Hang Cleans. Once you fail to complete, rest one minute, and then try one time to complete the minute you failed.

 

For Score

 

Flexibility/Mobility:

Eye of the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Post score and experiences to comments

Saturday, 21 October 2017

 

Strength:

Every minute on the minute for 12 minutes perform on cycle of:

1 clean pull + 1 clean high pull + 1 power clean @ 75% 1RM Clean*

*dropping and resetting between pulls is allowed

For Quality

 

Conditioning:

10-9-8-7-6-5-4-3-2-1

Glute-Ham Sit-up

1-2-3-4-5-6-7-8-9-10

Overhead Squat (95/63)

 

For Time

Perform 10 GHD/1 OHS, then 9 GHD/2 OHS, and so on…

 

Flexibility/Mobility:

Couch Stretch – 1:30/leg

Reclined Spinal Twist – 1:30/side

Overhead Distraction – 1:30/arm

 

 

Post load, time, and experiences to comments

Tuesday, 22 August 2017

“Dear Lord, As I step up on this box, please don’t let me hit my head or fall off.”

 

Skill:

Row 250m, All Out,

…rest 3 minutes, then…

Now team up, 3-person team:

Row 3000m*

 

For quality of speed control and time

*Switch every 500m, row at 90% your 250 pace

Conditioning:

Every minute on the minute perform one round, adding 1 rep to each of:

Box Jump (24/20″)

Pull-up

Butterfly Sit-up

 

For Score

Compare to Tuesday, 11 April 2017

 

Flexibility/Mobility:

Low Dragon – 2:00/side

Elevated Cat – 2:00

Reclined Spinal Twist – 2:00/side

 

 

Post time, score, and experiences to comments

Friday, 28 July 2017

 

Conditioning:

Every three minutes on the minute, for 12 minutes perform:

Calories Rowed (15/12)

30 Double Unders

10 V-ups

20 High-Lows*

 

For Quality and Score*

Compare to Tuesday, 26 July 2016

*High-Lows start in the up push-up plank. Lower body down to low plank with both forearms on the ground. and then return to the up position to finish the rep. Perform 10 lowering in one direction, and 10 lowering in the other. If you complete each round under the cap, total your times for your score.

 

Skill Work:

Pull-ups

Complete in 2-3 sets:

20 reps (beginner)

35 reps (intermediate)

50 reps (advanced)

 

For quality, choose appropriate skill level

 

Strength:

Squat Clean Pyramid

10 Squat Cleans (205/135) by 2:00

8 Squat Cleans (225/150) by 4:00

6 Squat Cleans (245/165) by 6:00

4 Squat Cleans (265/180) by 8:00

2 Squat Cleans (285/190) by 11:00

 

For Time or Score

 

Flexibility/Mobility:

Low Lunge Twist – 2:00/side

Eye of the Needle – 2:00/leg

Reclined Spinal Twist – 2:00/side

 

 

Post times, scores, and experiences to comments

Friday, 21 July 2017

There is no 0845 class on Friday. All other classes are normal. Sorry for any inconvenience.

 

Strength:

Overhead Squats

5-5-5-5-5

 

For Max Load

 

Conditioning:

Complete as many reps as possible in 45 seconds, rest 15 seconds, of:

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

Push Press (75/53)

Alternating One-Arm Dumbbell Snatches (50/35)

Calories Biked

Pull-ups*

 

4 rounds for score

*Rest 1:15 between rounds

 

Flexibility/Mobility:

Elevated Cat – 1:30

Spine Smash – 2:00

Pike Stretch – 1:30

Couch Stretch – 1:30/side

 

 

Post load, time, and experiences to comments

Wednesday, 05 July 2017

Great Fourth of July crew at Vertical Limit Fitness!

 

Conditioning:

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

1 Front Squat (135/93)

1 Kettlebell Swings (97/62)

150m Run

2 Front Squats

2 Kettlebell Swings

150m Run

3 Front Squats

3 Kettlebell Swings

150m Run

…so on…

 

For Score

 

Strength:

Option 1:

Make up a missed 1-rep max

Or…

Option 2:

Snatch

Every 90 seconds, perform 1 rep at following percentages…

20-30-40-50-60-70-75-80-80-85-85-90-90%

 

For Quality

 

Conditioning Sell-out:

Partner up*

400m Row

50 Slammers (12/8) @ 2m

60 Calories Biked

 

For Time

*Equal work. One at a time working.

 

Flexibility/Mobility:

Super Front Rack – 1:30/arm

Banded Olympic Wall Squat – 2:00

Quad Smash – 1:30/leg

 

 

Post score, loads, time, and experiences to comments

Tuesday, 30 May 2017

Memorial Day fun with our MP/Vertical Family!

Skill:

Row 250m, All Out

Rest 3 minutes, now…

2 rounds of:

Row 500m, @ 80% 250m pace

Rest 2:00

 

For quality of pace and stroke control

 

Conditioning:

Every 3 minutes for 15 minutes perform:

200m Run

6 Handstand Push-up

9 Kettlebell Swings (70/53)

12 Burpees*

 

For score

*max burpees on last round

 

Sell-out:

10 D-ball Cleans (80/50)

15 Calories Biked

Rest 1:00

 

3 rounds for time

 

Flexibility/Mobility:

Elevated Cat – 1:30

Spine Smash – 2:00

Pike Stretch – 1:30

Couch Stretch – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 115

 

 

Post times and experiences to comments

Monday, 08 May 2017

Mark calendars for May 15-19, Olympic Lifting Series at the 0845, 1200, and 1730 classes all week. Blake Barnes from Oklahoma Weightlifting Club, will be leading these classes through Clean & Jerk drills/work and Snatch drills/work. If you are not an MP member, but would like to join in, contact Coach Jimmy for more details.

 

Conditioning:

Every 3 minutes on the minute for 18 minutes perform:

200m Run

3 Chest-2-Bar Pull-ups

6 Strict Ring Dips

9 Kettlebell Swings (72/53)

12 Wall-Ball Push-ups*

 

For Score

Score is equal to max rep WB PU’s on last round, minus any uncompleted reps from first 5 rounds

*Burpees are a 1 for 1 authorized substitution

 

Strength:

Overhead Squat

5-5-3-3-2-2-1-1+

Starting @ 50% 1RM, increasing by 5% each set

 

For max reps at 1+

 

Flexibility/Mobility:

Saddle Stretch – 2:00

Quad Smash – 1:30/side

Overhead with External Rotation Bias – 1:30/side

Hip Capsule – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 93

 

 

Post score, load and reps, and experiences to comments

Wednesday, 26 April 2017

 

Conditioning 1:

2017 Masters Online Qualifier WOD 4

10 Deadlifts (315/225)

20 Deficit Handstand Push-ups (4.5″/3″)

30 Front Squats (95/65)

 

2 rounds for time

For complete standards, descriptions, and other age group variations, go to games.crossfit.com

 

…rest 5-8 minutes, then…

Conditioning 2:

Every minute on the minute perform, adding 2 reps of each, each round:

2 Kettlebell Swing (72/53)

2 Pull-up

 

For Score

 

Flexibility/Mobility:

Low Dragon – 2:00/side

Overhead Distraction w/ External Bias – 1:30/side

Middle Straddle – 2:00

 

Royal Huddleston Burpee Challenge:

Day 81

 

 

Post time, score, and experiences to comments

Tuesday, 11 April 2017

Skill:

Row Sprints

Row 250m, All Out, rest 3 minutes

Now, perform 3 rounds of:

Row 350m @ 90% all out pace, rest 1 minute

 

Conditioning:

Every minute on the minute perform one round, adding 1 rep to each of:

Box Jump (24/20″)

Pull-up

Abmat Butterfly Sit-up

 

For Score

 

Flexibility/Mobility:

Dragon – 2:00/side

Spine Smash – 2:00

Prone External Shoulder Rotation – 2:00/side

 

Royal Huddleston Burpee Challenge:

Day 66

 

 

Post sprint time, intervals, score, and experiences to comments

Wednesday, 05 April 2017

Conditioning:

“Toys”

40 Wall-Ball Shots (25/16) @ (10/9′)

For Time

 

…Rest 2 minutes, then…

Perform max reps for 45 seconds, rest 15 seconds between stations of:

Calories Rowed

D-Ball Cleans (80/50)

Farmers Carry (97/62)

Burpee Box Jump Overs (24/20″)

Calories Biked

GHD Sit-ups

Zercher Sandbag Squats (70/40)

Alternating One-Arm Dumbbell Snatches (50/35)

 

3 rounds* for score

*Rest 2 minutes between rounds

 

Flexibility/Mobility:

ROMWOD

 

Royal Huddleston Burpee Challenge:

Day 60

 

 

Post score and experiences to comments

Monday, 03 April 2017

Team 1 wins the competition!

Final Score: 470 to 463

Conditioning:

Death by Kettle-Burpees

On the command “Go”, perform one Kettlebell Swing (70/53), followed by one Burpee. Continue adding one of each every minute, until failure to complete within the minute.

For Score

 

Strength:

Overhead Squat

3-3-3-3-3

@ 60-70-75-80-85% 1RM

For Quality

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

L-arm Stretch – 1:30/side

Standing Straddle – 2:00

 

Royal Huddleston Burpee Challenge:

Day 58

 

 

Post score, loads, and experiences to comments

Tuesday, 21 March 2017

Games WOD competition will be performed on Saturday. The night class on Friday will have the option to perform. Please sign-up if you are planning on attending the Friday and/or competition on Saturday. There will be a sign-up sheet at the gym starting Wednesday.

Conditioning:

Partner WODs

“O’ Happy Tuesday”

WOD 1:

12:00 Cap

2K Row or 1-mile Run

Max Rep Burpees

 

As a team, row 2000 meters or run 1-mile. Then perform as many Burpees in the remaining time as possible. Only one partner working at a time, on the row/run and burpees. Equal work required on row/run only. Total Burpees is Score.

 

…Rest 10:00

 

Strength:

As a team, every minute on the minute, one partner performs squat snatches, then on the next minute partner two performs the same at the following intervals:

5 Squat snatches at 60% 1RM*

4 Squat snatches at 70%*

3 Squat snatches at 80%*

2 Squat snatches at 85%*

1+ Squat snatches at 90%

 

For quality of movement

*If you miss a lift, do not redo. Make note of any missed lift

 

Flexibility/Mobility:

Right Side Straddle – 1:30

Left Side Straddle – 1:30

Middle Straddle – 1:30

Right Leg Split – 1:30

Left Leg Split – 1:30

Middle Splits – 1:30

 

Royal Huddleston Burpee Challenge:

Day 45

 

 

Post time, burpees, and experiences to comments

Tuesday, 28 February 2017

 

Strength:

Bench Press

1-rep max

For max load

Conditioning:

Every minute on the minute for 12 minutes perform:

1 Power Clean (95% 1RM)

10m Sprint

3 Chest-2-Bar Pull-ups

10m Sprint

2 Burpees*

 

For Score

*On last minute, perform as many burpees as possible. Last minute burpee count is score.

 

Flexibility:

15 Front Leg Swings/leg

Olympic Wall Squat – 2:00

15 Side Leg Swings/leg

15 Sit-ups to Pike

Pike stretch – 2:00

 

Royal Huddleston Burpee Challenge:

Day 24

 

 

Post max load, score, and experiences to comments