Saturday, 20 July 2019

 

Conditioning:

Partner WOD

16-32-48-64 rep rounds of:

Wall-ball shots (25/20) @ (10/9′)

8-16-24-32 rep rounds of:

Alternating plank push-ups

4-8-12-16 rep rounds of:

Squat cleans (185/123)

2-4-6-8 rep rounds of:

Rope climbs (15′)

400-600-800-1000m

Sprints

 

4 rounds* for time

*Instructions: All numbers are team totals. Equal work must be performed on each exercise. Tag between exercises. Only one partner working at a time.

WOD example: Partner A (A), Partner B (B)

3-2-1- GO!, A does 8 WB’s, B does 8 WB’s, and then they move to the PU’s

A and B get into high plank facing each other; Partners tag, A does PU, A and B tag, B does PU, A and B tag. Continue this alternating process until 8 total PU are completed. Then move to Squat cleans.

Partners can break cleans up as desired, as long as equal rep count is performed (total 4 in round 1). Partners tag, and then move to Rope climbs.

Partners can break climbs up as desired, as long as equal rep count is performed (total 2 in round 1). Partners tag, and then move to Sprints.

Sprints are performed with the A sprinting half the distance (200m rd 1), tag B, B then sprints 200m, tags A, and then they begin round 2.

Rep counts go up with each additional round. Once the final 500m sprint is completed, time is called.

 

 

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Friday, 19 July 2019

 

Conditioning:

Complete as many rounds and reps as possible in 8 minutes of:

10/8 Calories Biked

8 Gorilla Rows (53/35)

6 GHD Sit-ups

24 Speed Skips

 

For Score

 

Strength:

Deadlifts

4-4-4-4 @ 80%

For quality in maintaining position throughout movement

 

…Or…

Make-up a Lift

1-rep max

For max load

 

Flexibility/Mobility:

T-spine mobility

Half Straddle

Hip Capsule

Saddle Sit

 

 

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Thursday, 18 July 2019

 

Rest Day

 

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your Olympic lifts, this class is for you!

 

 

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*Private lessons are available to teach these lifts if knowledge and/or application is lacking.

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, 13 July 2019

 

Conditioning:

New “Army Combat Fitness Test”

3-Rep Trap-bar Deadlift (5:00 cap) (max load)

~2:00 Rest

Standing Power Throw (10#) (max distance)

~3:00 Rest

T-Hand-Release Push-ups in 2:00 (max reps)

~3:00 Rest

18:00-22:00 Sprint, Drag, Carry (for time)

~4:00 Rest

26:00-28:00 Leg Tug (max reps)

~5:00 Rest

2-mile Run (for time)

 

For scores and run time

 

Deadlift- find a 3 rep max in 5 minutes. Army test requires a trap bar. Use a standard barbell if trap bar is not available.

Standing Power Throw- With back to lane, take a 10# medicine ball and throw as far as possible straight over your head. You have 1 practice and 2 attempts

T-Hand-release Push-ups- Index finger can be no further out than the shoulder. Start in the up position. Lower body as one unit. Once chest touches the ground, lift hands from ground, and move them straight out to the side. Bring hands back in, place on ground, and raise body as one unit. No resting on the ground. ONLY authorized rest position is the front lean and rest, aka high plank.

Sprint, Drag, Carry- All legs of this event are 25m down and 25m back, 50m total. Leg 1, sprint; Leg 2, 90# sled drag; Leg 3, lateral sprint; Leg 4, double KB carry (40#); Leg 5, sprint

Leg Tuck- are performed by hanging from a bar with an alternated grip. Hands touching each other. Start in a straight hang, and without kipping, bring the knees up to touch the elbows. Arms do not remain straight.

2-mile run- run 2 miles for time

 

 

Post scores, time, and experiences to comments

Friday, 12 July 2019

 

Strength & Conditioning:

New MPCF Board WOD

“True Grit”

2,000/1,700m Row*

For time

*At the 1-minute mark, begin:

Death by Thrusters (95/63)

With a running clock start the row. At the 1-minute mark, get off the rower, do one thruster, and resume rowing until the 2-minute mark. At that point, get off the rower, do two thrusters, and resume rowing until the 3-minute mark, do three thrusters, etc. until the 2K row is complete – or until you can no longer continue.

WOD courtesy of CrossFit Mayhem

 

Flexibility/Mobility:

Low Lunge Twist – 2:00/side

Eye of the Needle – 2:00/leg

Reclined Spinal Twist – 2:00/side

 

 

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Thursday, 11 July 2019

Aftermath of Murph!

Rest Day

 

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your Olympic lifts, this class is for you!

 

 

Post experiences to comments

*Private lessons are available to teach these lifts if knowledge and/or application is lacking.

Wednesday, 10 July 2019

 

Conditioning:

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

10 Wall-Balls (25/16) @ (10/9′)

20 Double Unders

…rest 2 minutes, then…

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

10 Calories Biked

20 Sit-ups

…rest 2 minutes, then…

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

10 Kettlebell Swings (72/53)

20m Burpee Broad Jumps*

 

For Score

*Every 5′ covered is worth one rep

 

Strength:

Make-up a Lift

1-rep max

For max load

 

…Or…

Pick any lift and do:

5 @ 50%

4 @ 60%

4 @ 65%

3 @ 70%

3 @ 75%

2 @ 80%

2 @ 85%

 

For quality

 

Flexibility/Mobility:

20 PVC Passovers

T-spine mobility

10 Skin-the-Cats

Hip Capsule

 

 

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Wednesday, 03 July 2019

U.S. Army Specialist David E. Hickman, 23, of Greensboro, NC, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, NC, died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle. 

He is survived by his wife Calli, parents David and Veronica, and brother Devon.

 

Hero Week

“Zeus”

30 Wall-ball Shots (20/14) @ (10/9′)

30 Sumo Deadlift High-Pull (75/55)

30 Box Jump (20″)

30 Push Presses (75/55)

30 Calorie row

30 Push-Ups

10 Back Squats (Bodyweight)

 

3 rounds for time

 

 

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Monday, 01 July 2019

U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, IA, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, IA, died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.

He is survived by his mother and stepfather, Roger and Becky Poock; his father and stepmother, Jeff and Jeanie Nichols; and his brothers, Nick and Joe.

 

Hero Week

“Donny”

21-15-9-9-15-21 rep rounds of:

Deadlifts (225/155)

Burpees

 

For time

 

 

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Friday, 28 June 2019

 

Conditioning:

3-person team

“Monostructural Sprint Tri”

Row 2100m (switch every 350m)

Bike 4200m (switch every 700m)

Run 1800m (switch every 300m)

 

For time

 

…rest 5 minutes, then…

Strength:

10-9-8-7-6-5-4-3-2-1 rep rounds of:

Overhead squats (95/63)

1-2-3-4-5-6-7-8-9-10 rep rounds of:

GHD Sit-ups

 

For time

Performed as 10 OHS/1 GHD, 9 OHS/2 GHD, and so on…

 

 

Post results and experiences to comments

Thursday, 27 June 2019

 

Rest Day

 

 

MP Iron Club

1730-1900

MP Iron Club is dedicated to improving every athlete’s lifting ability. The core of the class is to develop the skills and strength needed to improve the Olympic lifts. Basic knowledge and some practical application, NOT mastery, of these lifts are required to attend the class*. A wide variety of accessory movements, auxiliary lifts, and drills will also be taught and used. So if you want to add 1 or more pounds to your Olympic lifts, this class is for you!

 

 

Post experiences to comments

*Private lessons are available to teach these lifts if knowledge and/or application is lacking.

Wednesday, 26 June 2019

 

Strength:

Take 8:00 to work up to a heavy/max:

3-rep max Shoulder press

 

rest 2:00, then…

Conditioning:

Complete as many rounds and reps as possible in 15:00 of:

250m Row

20 Squats

15 Sit-ups

10 Push-ups

5 Pull-ups

 

For score

 

rest 4:00, then…

Strength:

Take 8:00 to work up to a heavy/max:

3-rep max Front squat

 

Mobility:

Couch stretch

Reclined spinal twist

Pike stretch

Overhead distraction

 

 

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Monday, 24 June 2019

In summer 2018, a rescue mission in the treacherous confines of a flooded Tham Luang cave complex in Thailand saved all 12 boys and their soccer coach who were trapped deep within. It ended a grueling, 18-day ordeal that claimed the life of an experienced volunteer diver, former Navy SEAL, Saman Kunan.

On Friday, July 6, 2018, Saman, 38, lost consciousness from a lack of oxygen on his way out of the Tham Luang cave complex after delivering supplies to the missing group.

 

Conditioning:

Hero WOD

“Saman”

13 Deadlifts (185/125)

17 Wall-ball shots (20/14) @ (10/9′)

400m Run

 

8 rounds for time

The meaning of the numbers:
– 8 rounds because the kids were 3.2 km inside the cave 400m x 8 = 3.2 km
– 13 for the boys and their coach
– 17 for the how many days they were trapped inside the cave