Tuesday, 11 September 2018

These are the names of many of the victims of 9/11. We will never forget!

0630 class is cancelled this Tuesday. Sorry for any inconvenience. 

 

Conditioning:

9/11 Memorial WOD

2001m Row/Run

11 Thrusters (125/85)

11 Burpee Chest-2-Bar Pull-ups

11 Power Cleans (175/120)

11 Handstand Push-ups

11 Kettlebell Swings (72/53)

11 Toes-2-Bar

11 Deadlifts (170/120)

11 Push Jerks (110/75)

2001m Run/Row*

 

For Time

Compare to Monday, 11 September 2017

*If an athlete runs at the beginning, they row at the end, and vice versa. If you have a vest, wear it (20/14).

The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for UA Flight 175 that collided with the South Tower; AA Flight 77 and UA Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

 

Mobility/Flexibility:

Saddle Sit – 2:00

Elevated Cat – 1:30

Low Dragon – 1:30/side

Child’s Pose w/ shoulders – 2:00

 

 

Post time and experiences to comments

Wednesday, 25 July 2018

Strength:

Shoulder Press

3-rep max

(12:00 cap)

 

Conditioning:

MPCF Board WOD

“Jerry”

1-mile Run

2k Row

1-mile Run

 

For Time

Compare to Thursday, 02 June 2011

 

Flexibility:

Couch Stretch – 1:30/side

Reclined Spinal Twist – 1:30/side

Posterior Chain Floss – 1:30/side

 

 

Post max load, time, and experiences to comments

Monday, 28 May 2018

MP CrossFit will be closed Monday, 28 May 2018. We will meet at Vertical Limit Fitness at 0900 for a Hero WOD. Please sign-up if you plan to attend.

 

Memorial Day WOD

Option 1:

MPCF Board WOD

“Trevor”

As a 4-person team*, complete the following:

300 Pull-ups

400 Push-ups

500 Sit-ups

600 Squats

 

For Time

Compare to Saturday, 25 May 2013

Post team and time to comments

*Only one team member performing a given exercise at one time. No partitioning allowed. Each exercise must be completed in full before proceeding to next exercise. Same location for exercises for the team, i.e. one bar for one team, rotate out. Equal work not required.

 

Option 2:

“Murph”

Run 1 mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1 mile

 

For Time

Partition the pull-ups, push-ups, and squats as needed. Simply put a mile run at the beginning and the end. If you have a weighted vest (20/14), wear it.

 

 

Post times and experiences to comments

Saturday, 26 May 2018

050628-N-0000X-002
Navy file photo of SEAL Lt. Michael P. Murphy, from Patchogue, N.Y. Murphy was killed by enemy forces during a reconnaissance mission, Operation Red Wing, June 28, 2005, while leading a four-man team tasked with finding a key Taliban leader in the mountainous terrain near Asadabad, Afghanistan. The team came under fire from a much larger enemy force with superior tactical position. Murphy knowingly left his position of cover to get a clear signal in order to communicate with his headquarters and was mortally wounded while exposing himself to enemy fire. While being shot and shot at, Murphy provided his units location and requested immediate support for his element. He returned to his cover position to continue the fight until finally succumbing to his wounds. U.S. Navy photo (RELEASED)

MP CrossFit will be closed Monday, 28 May 2018. We will meet at Vertical Limit Fitness at 0900 for a Hero WOD. Please sign-up if you plan to attend.

 

Conditioning:

Option 1:

MPCF Board WOD

“Murph”

Run 1 mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1 mile

 

For Time

Compare to Saturday, 28 May 2016

Partition the pull-ups, push-ups, and squats as needed. Simply put a mile run at the beginning and the end. If you have a weighted vest (20/14), wear it.

 

Option 2:

Hero WOD

“Lumberjack 20”*

20 Deadlifts (275/185)

Run 400m

20 Kettlebell Swings (70/53)

Run 400m

20 Overhead Squats (115/75)

Run 400m

20 Burpees

Run 400m

20 Chest-2-Bar Pull-ups

Run 400m

20 Box Jumps (24/20″)

Run 400m

20 Dumbbell Squat Cleans (50/35)

Run 400m

 

For Time

*On Nov. 5 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, Texas. When the shooting ended, he had killed 12 soldiers and one civilian and wounded 43 others.

Spc. Frederick Greene, 29, of Mountain City, Tennessee, Pfc. Aaron Thomas Nemelka, 19, of West Jordan, Utah, Pfc. Michael Pearson, 22, of Bolingbrook, Illinois, and Spc. Kham Xiong, 23, of St. Paul, Minnesota, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit.

 

Flexibility:

Right Side Straddle – 1:00

Left Side Straddle – 1:00

Middle Straddle – 1:00

 

2 rounds

 

 

Post time 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

Saturday, 11 November 2017

Happy Veteran’s Day!

 

Conditioning:

Partner WOD

Heroes!

3 round of “Whitten”*

22 Kettlebell Swings (72/53)

22 Box Jumps (24/20″)

400m Run

22 Burpees

22 Wall-Ball Shots (20/14) @ (10/9′)

 

…rest 2 minutes, then…

4 rounds of “DT”*

12 Deadlifts

9 Hang Power Cleans

6 Push Jerks

(all use same bar, 155/103)

 

…rest 2 minutes, then…

5 rounds of “Bradley”*

100m Sprint

10 Pull-ups

100m Sprint

10 Burpees

 

For total time

*On Whitten, partners do equal work on each exercise, each round. On DT, each partner performs one round in it’s entirety. On Bradley, partner A runs first 100m, B runs the second. partners split the exercises equally, each round.

 

Flexibility/Mobility:

ROMWOD

 

 

Post time and experiences to comments

Monday, 11 September 2017

These are the names of many of the victims of 9/11. We will never forget!

 

Conditioning:

9/11 Memorial WOD

2001m Row/Run

11 Thrusters (125/85)

11 Burpee Chest-2-Bar Pull-ups

11 Power Cleans (175/120)

11 Handstand Push-ups

11 Kettlebell Swings (72/53)

11 Toes-2-Bar

11 Deadlifts (170/120)

11 Push Jerks (110/75)

2001m Run/Row*

 

For Time

*If an athlete runs at the beginning, they row at the end, and vice versa. If you have a vest, wear it (20/14).

The workout symbolizes the events that unfolded on September 11, 2001, in its design. The date and year are represented by the row (i.e. 2001 meters) and the 9 movements, each including 11 repetitions. The 125-pound Thrusters represent the deaths that occurred at the Pentagon; the 175-pound Power Clean stands for UA Flight 175 that collided with the South Tower; AA Flight 77 and UA Flight 93 were combined and are represented in the 170-pound Deadlift; and the 110-pound Push Jerk signifies the number floors in each of the Twin Towers.

 

Mobility/Flexibility:

Saddle Sit – 2:00

Elevated Cat – 1:30

Low Dragon – 1:30/side

Child’s Pose w/ shoulders – 2:00

 

 

Post time and experiences to comments

Wednesday, 30 August 2017

Strength:

Every minute on the minute, perform 2 reps of:

Hang Power Clean*

For max load

*Receive the bar bar in the 4″ position (half squat). Start at 50%, increase by 3-5% each minute until failure.

 

Conditioning:

Hero WOD

“Dallas 5”

5 minutes of:

Burpees

Then, 5 minutes of:

7 Deadlifts (155/103)

7 Box Jumps (24/20″)

Then, 5 minutes of:

Turkish get-ups (40/25)

Then, 5 minutes of:

7 Snatches (75/55)

7 Push-ups

Then, 5 minutes of:

Rowing for calories

 

For Score

Complete as many reps as possible at each 5 minute station. Rest 1 minute between stations

WOD courtesy of crossfit.com Read the story of the 5.

 

Flexibility/Mobility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

Post max load, score, and experiences to comments

Saturday, 27 May 2017

Strong work today everyone!

MP CrossFit will be closed on Monday, 29 May 2017. We will be meeting at Vertical Limit Fitness at 0900 for a Hero team WOD. Please sign-up if you plan to attend.

Conditioning:

Solo Option 1:

MPCF Board WOD

“Murph”

Run 1 mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1 mile

 

For Time

Compare to Saturday, 28 May 2016

Partition the pull-ups, push-ups, and squats as needed. Simply put a mile run at the beginning and the end. If you have a weighted vest (20/14), wear it.

 

Solo Option 2:

MPCF Board WOD

“MP”

15 Burpees

30 Squats

45 Unanchored Sit-ups

600m Run

 

5 rounds for time

 

Partner Option:

“Fancy” (Nancy’s mean sister)

Run 400m

15 Overhead Squats (135/93)

 

10 rounds for time

Partners alternate whole rounds

 

Flexibility:

ROMWOD

 

Royal Huddleston Burpee Challenge:

Day 112

 

 

Post WOD choice, time, and experiences to comments

Wednesday, 29 March 2017

Conditioning:

MPCF Board WOD

“Nate”

Complete as many rounds and reps as possible in 20 minutes of:

2 Muscle-ups

4 Handstand Push-ups

8 Kettlebell Swings (70/53)

 

For Score

 

Strength:

Deadlift

Find 5-rep max

 

Flexibility:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 53

 

 

Post score, max load, and experiences to comments

Wednesday, 08 March 2017

Conditioning:

MPCF Board WOD

Spend some time with one of the “Heroes”

Badger, Bulger, Daniel, Jason, Jeremy, Jerry, Josh

 

Post score or time

 

Strength:

Deadlift

5-5-4-4-3-3

Start at 60%, increase by 5% each set

 

 

Flexibility/Mobility:

Thread the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

Reclined Spinal Twist – 1:30/side

 

 

Royal Huddleston Burpee Challenge:

Day 32

 

 

Post WOD, time, and experiences to comments

Monday, 13 February 2017

2017 CrossFit Games registration now live! Click HERE

Team name: Ape Nation

2017 CrossFit Judges course now open! Click HERE

 

Strength & Conditioning:

Partner WOD*

Complete as many rounds and reps as possible in 10:00 of:

7 Burpees

5 pull-ups

3 Handstand Push-ups

 

For Score

 

…Rest 10:00, then choose one:

“Double DT

10 rounds for time of:

12 deadlifts (155/105)*

9 hang power cleans

6 push jerks

 

OR…

 

“Heavy DT

5 rounds for time of:

12 deadlifts (205/145)*

9 hang power cleans

6 push jerks

 

*Use same load for all three lifts

WODs courtesy of crossfit.com

 

Mobility:

Barbell Shoulder Smash – 1:30/side

Hamstring Floss – 1:30/leg

Spine Smash – 2:00

 

Royal Huddleston Burpee Challenge:

Day 9

 

 

Post score and time to comments

Friday, 11 November 2016

sgt-john-k-rankel-mp-crossfit-tulsa

U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, IN, assigned to 3d Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, CA, was killed on June 7, 2010, while supporting combat operations in Helmand Province, Afghanistan.

Happy Veteran’s Day.

Please pray for all of our troops that may be in harm’s way

 

Conditioning:

Hero WOD

“Rankel”

Complete as many rounds and reps as possible in 20 minutes of:

6 Deadlifts (225/150)

7 Burpee Pull-ups

10 Kettlebell Swings (72/53)

200m Run

 

For Score

 

Strength:

Front Squat

10 reps @ 30%

8   reps @ 45%

6   reps @ 60%

5   reps @ 70%

4   reps @ 80%

3   reps @ 85%

2+ reps @ 90%

 

For max at 90% and quality*

*Do not sacrifice one for the other

 

Mobility:

Barbell Shoulder Smash – 1:30/side

Quad Smash – 1:30/side

Spine Smash – 2:00

Pike Stretch – 2:00

 

 

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

Monday, 03 October 2016

mp-crossfit-tulsa-100316

Congrats to our 3 MPCF teams that competed at the comp this weekend! All three did amazing! And represent MP with glorious pride! A special thank you to all our MP family and friends that came out to show support and cheer on the teams. Your presence was noticed and enjoyed.

 

Skill:

500m Row

For Time

 

…rest 8:00, then…

 

Conditioning:

Part 1:

For Time (4:00 cap):

16 Alternating Overhead Lunges (45/25)

30 Thrusters (75/45)

15 Ring Dips

 

…rest 1 minute, then…

 

Part 2

For Time (2:00 cap):

16 Alternating Overhead Lunges (45/25)

12 Power Snatches (95/65)

3 Double Burpee Pull-ups

 

…rest 1 minute, then…

 

Part 3:

For Time (7:00 cap):

16 Alternating Overhead Lunges (45/25)

15 Shoulder to Overhead (115/75)

12 Jumping Squats

9 Overhead Squats (115/75)

60m Farmers Carry (70’s/53’s)

 

This WOD is a solo variation of “The Hero’s Gambit” from the 2016 Battle at the Ballpark team finals. There will be a partner and team option available at the gym if you wish to participate in the actual event setup.

 

Mobility:

Couch Stretch – 1:30/side

Sink Mobilization – 2:00

Posterior Chain Floss – 1:30/leg

Elevated Cat – 2:00

 

 

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