Friday, 21 February 2020

General Warm-up:

2 rounds of:

Run 200/Row 250

8 Spiders

7 T-Push-ups

8 V-ups

7 Deep squats

8 Shoulder press w/T’s

…then…

Ski 12/8 calories

20m Farmers carry

40 second D-ball rock

10 KB swings

 

Specific warm-up:

10 Hang power cleans (45/33)

8 Power cleans (65/43)

6 Power cleans (85/53)

4 Power Cleans (95/63)

 

Conditioning:

Hero WOD

“Wittman”

15 Kettlebell swings (53/35)

15 Power cleans (95/65)

15 Box Jumps (24/20″)

 

7 rounds for time

Compare to Friday, 11 November 2011

 

Mobility:

Overhead distraction

Couch stretch

Spine smash

 

Royal Huddleston Burpee Challenge:

Day 19

 

 

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Friday, 31 January 2020

 

“Three year old Jeremy Bloniasz lost his life in a tragic drowning accident Thursday, July 6, 2006. To Jeremy’s parents, Kelly and Jeremy, the entire CrossFit family offers our deepest sorrow.”

“Jeremy” was originally a CrossFit Kids workout (using broomstick for overhead squats). Later this variant by the same name was posted on the CrossFit main site, using a weighted barbell for overhead squats when it was the workout of the day for Friday, July 25, 2008.

 

Conditioning:

MPCF Board WOD

“Jeremy”

21-15-9 rep rounds of:

Overhead Squats (95/63)

Burpees

 

For Time

Compare to Wednesday, 12 December 2018

 

Mobility:

Twisted Cross

Hip Capsule

Quad Smash

Sink Stretch

 

 

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Wednesday, 08 January 2020

Sign up if you plan to participate in the MP competition the Saturday, 0900-1400’ish.

Click here to read the bio for Patrolman Christopher Mark Goodell

 

General Warm-up:

Run 600/Row 750

10m Spiders

12 Army T-pushups

14 Half tacos

6 Deep squats

6 Squats w/ ankle stretch

12 Shoulder press w/T’s

10 Pull-ups

Bike 2:00

10m lunges

20m Double waiter walk

10 PVC Passovers

10 Wall-ball shots

10 KB swings

10 Burpees

 

Conditioning:

Hero WOD

“Goodell”

400m Run

20 Wall-ball shots (20/14) @ (10/9′)

14 Kettlebell swings (53/35)

38 “X”

 

5 rounds* for time

X=Round 1: Push-ups, Round 2: Squats, Round 3: Pull-ups, Round 4: Alternating lunges, Round 5: Burpees

*For each of the 5 rounds, perform 38 repetitions of the corresponding movement. For example, in round one, after completing the 14 kettlebell swings, complete 38 push-ups. The following round start again at the 400m run, complete 20 wall balls, 14 kettlebell swings, and 38 air squats. Continue in this way for all 5 rounds.

 

 

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Monday, 09 December 2019

Congratulations to Coach Sarah! MP’s very own Certified Exercise Nutritionist!

 

General Warm-up:

Run 600/Row 750

10m Spiders

12 Army T-pushups

14 Half tacos

6 Deep squats

6 Squats w/ ankle stretch

12 Shoulder press w/T’s

10 Pull-ups

Bike 2:00

10m lunges

20m Double waiter walk

10 PVC Passovers

8 Handstand push-ups

4 Low box jumps

4 WOD height box jumps

4 High box jumps

 

Specific warm-up:

10 Deadlifts @ (95/65)*

7 @ (155/105)

5 @ (205/135)

3 @ (250/165)

*These loads are based on Rx athlete. Modify to perform WOD at NMT 60% 1RM.

 

Conditioning:

“Nutts”

10 Handstand Push-ups

15 Deadlifts (250/165)

25 Box Jumps (30/24″)

50 Pull-ups

100 Wall-ball Shots (20/12) @ (10′)

200 Double Unders

Run 400m with weight (45/25)

 

For time

Compare to Friday, 12 August 2011

 

Mobility:

Quad smash

Reclined spinal twist

Twisted cross

 

 

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Wednesday, 09 October 2019

 

Register for the 2020 CrossFit Games Open, Click HERE

 

General Warm-up:

Bike 3:00

10m Spiders

10 Push-ups

10 Sit-ups

10 Squats

10 Ring rows

Run 400m

40m D-ball carry

10 Goblet squats

 

Specific Warm-up:

2-3 x Burgener warm-up

7 Cleans (45/33)

5 Cleans (95/63)

3 Cleans (115/83)

2 Cleans (135/93)

 

Conditioning:

Hero WOD

“The Chief”

For 5 cycles*:

As many rounds and reps as possible in 3-minutes of:

3 Power cleans (135/95)

6 Push-ups

9 Body squats

 

*Rest 1 minute between cycles. Restart count of AMRAP each cycle. After all five cycles, add up for a total score.

Masters 55+ Rx (115/75)

Load should be NMT 60% 1RM Clean

 

 

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Monday, 23 September 2019

Register for the 2020 CrossFit Games Open, Click HERE

 

Conditioning:

HERO WOD

“Coffland”

Hang from a pull-up bar for 6 minutes

Each time you drop from the bar, perform:

800m Run

30 Push-ups

 

For Time

Compare to Tuesday, 25 September 2018

 

 

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Monday, 12 August 2019

This British Tribute WOD is dedicated to all the RLC EOD operators who expended their 9 lives and paid the ultimate sacrifice in Afghanistan. Among them they defused 100’s of explosive devices, saving countless lives. Gaz O’Donnel G.M., Dan Shepherd G.C., Oz Schmid G.C., Dan Read Q.G.M., Brett Linley G.M., Lisa Head. The RLC EOD left Afghanistan on the 26 October 2014.

Felix is the unofficial mascot of British Army counter-terrorism bomb disposal. Cats have always been associated with luck, possibly due to their ‘righting reflex’ – an innate ability to always land on their feet. Felix (Latin for ‘happy’ or ‘lucky’) was the name given to the popular cartoon cat created by Otto Messmer in early 1900s America. He was a cheerful, thoughtful character who never failed to survive mayhem unscathed. These are traits much coveted by bomb disposal personnel and many bomb squads worldwide adopted Messmer’s ‘Felix the Cat’ as their symbol. There have even been some conventional munitions named after him.

 

Conditioning:

Hero WOD

“Felix the cat”

9 Burpees

9 Box jumps (24/20″)

9 Pull-ups

9 Thrusters (85/53)

9 Toes-2-bar

 

6 rounds for time*

*If you have a vest (20/14), wear it

 

Mobility:

Half straddle

Reclined spinal twist

Twisted cross

 

 

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Friday, 09 August 2019

This “Noah” Hero WOD was created by Reservoir CrossFit (Brandon, MS). It was originally posted August 3, 2017 to honor the memory of Noah Pate, a Richland Firefighter killed in a wreck on Highway 49 (July 28, 2017). The workout was designed by former RezCF athlete and current firefighter Robert Jones, a fire academy classmate of Noah’s.

Their fire academy class was 167; hence, the buy-in and cash-out. Noah was number 23 in roll call; therefore, 23 reps for pull-ups and wall ball shots. The 21 deadlifts are from Noah’s age: 21. 1.5 miles is the total of the 3 rounds of 800 meter run which was the part of the academy’s fitness assessment. 

From the creator: “If you can put 1 pound plates on bar to make the weight of the deadlifts to 167 lb, awesome. If not, 165 lb is the closest.”

 

Conditioning:

Hero WOD

“Noah”

Buy-in:

67 Push-ups

…then…

3 rounds of:

800m Run

23 Pull-ups

23 Wall-ball shots (20/14) @ (10/9′)

21 Deadlifts (165/103)

…then…

Sell-out:

67 Push-ups

 

For time

 

 

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Saturday, 03 August 2019

 

Conditioning:

Partner WOD

Row 3000m

…then…

20 rounds* of:

8 Alternating dumbbell snatches (60/40)

10 Wall-ball sit-up throws (25/20)

12 Dumbbell goblet squats (60/40)

 

For time

*Equal work on the row. Alternate exercises each round.

Wall-ball sit-up throws are performed by one partner anchoring feet under dumbbells, and start in a half sit-up position. The other partner is standing and facing them at their feet. Standing partner tosses ball to the downed partner, who then falls back, touching their shoulders to the floor, and then raising back up to the half sit-up, simultaneously throwing ball back to standing partner.

 

 

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Monday, 29 July 2019

Tuesday night class this week is canceled. All other classes normal.

 

Conditioning:

MPCF Presents:

“Pick a Board WOD”

Take this opportunity to tackle a MP Board WOD that has been haunting or teasing you.

 

 

Flexibility/Mobility:

Hip Capsule Stretch

T-Spine Smash

Quad Smash

Overhead Distraction

 

 

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Monday, 22 July 2019

This hero workout is dedicated to Patrolman Christopher Mark Goodell of Waldwick, NJ, who died on July 17, 2014 in a collision between a truck and his stationary unmarked police car.

A New Jersey native, and a lifelong resident of Waldwick, Chris graduated from Waldwick High School in 2000 and attended one semester at William Paterson University. In response to the September 11 attacks, he enlisted in the United States Marine Corps Chris served his country proudly for the next five years as a C-130 navigator, participating in Operation Iraqi Freedom. During his service, he achieved the rank of Sergeant and continued in the Marine Corps reserves for three additional years. Chris then went on to serve the residents of his hometown of Waldwick as a Police Officer for the next six years. Chris truly loved his job and served the community with dedication and devotion. Chris was engaged to be married to Jillian Voss and they were planning a 2016 wedding.

The 20 and 14 repetitions are for the year Chris passed away. His badge number was 38, hence the 38 reps per movement. The 5 rounds and 5 different movements at the end of each round represent the 5 years he served as an officer. Chris specifically loved running and bodyweight movements.

 

Conditioning:

Hero WOD

“Goodell”

400m Run

20 Wall-ball shots (20/14) @ (10/9′)

14 Kettlebell swings (53/35)

38 “X”

 

5 rounds* for time

X=

Round 1: Push-ups

Round 2: Squats

Round 3: Pull-ups

Round 4: Alternating lunges

Round 5: Burpees

*For each of the 5 rounds, perform 38 repetitions of the corresponding movement. For example, in round one, after completing the 14 kettlebell swings, complete 38 push-ups. The following round start again at the 400m run, complete 20 wall balls, 14 kettlebell swings, and 38 air squats. Continue in this way for all 5 rounds.

 

 

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Monday, 15 July 2019

We must NEVER forget!

 

New MPCF Hero Board WOD

“9/11 Tribute”

2001m Run*

11 Box Jumps (30/24″)

11 Thrusters (125/83)

11 Chest-to-Bar Pull-ups

11 Power Cleans (175/118)

11 Handstand Push-ups

11 Kettlebell Swings (72/53)

11 Toe-to-Bar

11 Deadlifts (170/113)

11 Push Jerks (110/73)

2001m Row*

 

For time

*It is the athlete’s choice to run or row at the beginning, and then simply do the other at the end.

The workout is symbolic of the US terrorist tacks of September 11, 2001. The 2001 meter row and run represent the year of the attacks. The 11 Reps of 9 exercises represents the date. Even the weights have meaning. The 125 lb Thrusters represents the number of deaths that occurred at the Pentagon. The 175 lb Power Clean symbolizes AA Flight 175 that hit the South Tower. The 170 lb Dead Lift is symbolic of flight 77 and Flight 93 combined. The 110 lb Push Jerks represent the number of floors in each tower of the World Trade Center buildings that were attacked.

Saturday, 06 July 2019

Christopher Scott “Chris” Kyle (April 8, 1974 − February 2, 2013) was a United States Navy SEAL and the most lethal sniper in U.S. military history. To his enemies, he was known as the “Devil of Ramadi.” Kyle served four tours in the Iraq War and was awarded several commendations for acts of heroism and meritorious service in combat. He received two Silver Star Medals, five Bronze Star Medals, one Navy and Marine Corps Commendation Medal, two Navy and Marine Corps Achievement Medals and numerous other unit and personal awards. Kyle was honorably discharged from the U.S. Navy in 2009 and published his bestselling autobiography, American Sniper, in 2012. An eponymous film adaptation of Kyle’s book, directed by Clint Eastwood, was released two years later. Chris was a devoted son, brother, husband and father in North Texas, as well as continuing his efforts to helping Veterans re-acclimate to civilian life and combat stress carried home. Kyle was shot dead at a shooting range near Chalk Mountain, Texas. His friend, Chad Littlefield, age 35, was also killed.

 

Hero Week

Partner WOD

“Devil of Ramadi” V2

4 rounds of:

8 Man-makers / Plank hold

20 Deadlifts (305/205) / Wall sit

24 One-arm Dumbbell Thrusters (50/35) / Scissor kicks

 

Cash out:

500 Double unders / Row 3830m

 

For time

Equal work on each exercise, each round. One partner must be holding/performing body weight movement before/while the other partner is performing the weighted exercise. Equal work is not necessary on the row, but it is on the double unders. Both the double unders and the row must be completed for time to be called.

 

 

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Friday, 05 July 2019

Dedicated to U.S. Sgt. Zachary D. Tellier, 31, of Charlotte, NC (USA) a combat infantryman with the 4th Squadron, 73rd Cavalry Regiment, 4th Brigade Combat Team, at Fort Bragg. He died Sept. 29, 2007, of wounds sustained while on a ground patrol in Afghanistan.

The previous April, Tellier’s unit was conducting a mounted patrol when one of its vehicles drove over and detonated a bomb, which set the vehicle on fire, according to a statement from the 82nd Airborne.

Tellier pulled two paratroopers out of the vehicle to safety, suffering severe burns to his hands. He was awarded the Bronze Star Medal with valor for his actions.

After he was burned, Tellier jumped up in the turret to return fire, said Sgt. Michael Layton, a member of Tellier’s unit. A lieutenant made Tellier get out of the vehicle because of his injuries, Layton said.

“Zachary Tellier has to be the biggest hero I’ve ever known or heard of, not just because of what he did, but because of his personality,” Layton said. “He came in the Army because he wanted to be around soldiers and serve his country, and he paid the ultimate sacrifice.”

Tellier is survived by his wife, Sara Tellier of Atlanta, Ga.; his father, David W. Tellier of Groton, Mass.; and his mother, Pamela Rodriguez, of Falmouth, Mass.

Hero Week

“Zachary Tellier”

10 Burpees

 

10 Burpees

25 Push-ups

 

10 Burpees

25 Push-ups

50 Lunges

 

10 Burpees

25 Push-ups

50 Lunges

100 Sit-ups

 

10 Burpees

25 Push-ups

50 Lunges

100 Sit-ups

150 Squats

 

For time

 

 

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