Monday, 09 October 2017

Fun weekend comp with the Ape and Vertical families at

Battle on the Plains!

Conditioning:

Partner WOD*

Row 500m/Fat Bar Deadlift hold (115)

150 Double Unders/Fat Bar Front Rack hold

100 Calories Bike/Fat Bar Back Rack hold

50 Toes-2-Bar/Fat Bar Overhead hold

 

For Time

 

…rest 8:00

As many meters in 2 minutes of:

Partner wheel barrow

Rest 1:00, then in 5 minutes perform…

30 Burpee Box overs (24/20″)**

30 Overhead Lunges (25/15)

Max Rep Pull-ups

 

For total score

*Equal work required. Fat Bar can never touch the ground from “Go!” to “Time”. If it does 5 synchronized burpees must be performed. Same weight for all male and co-ed teams. All female is 80#.

**One person working on each at a time. Can be done simultaneously. Equal work on each required. Equal work not required on PLU.

 

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 time, score, and experiences to comments

Monday, 25 September 2017

Conditioning:

Partner WOD

120 Double Unders

120 Chest-2-Bar Pull-ups

120 Hang Power Snatches (95/65)

120 Double Unders

 

For Time

Instructions:

DU’s are 120 each. Partner A performs all 120 DU’s, tags partner B, and then partner B does their 120 DU’s. Once B completes 120, tags A, who then starts C2B PLU. There are 60 per athlete, must be broken up and switch partners into sets of 15. Must use one bar. Once all PLU are complete, team will perform 120 hang power snatches. There are 60 per athlete, must be broken up and switch partners into sets of 15. Partners must tag each time they switch who is working on the snatches. After snatches are complete, team performs DU’s exactly like first set.

 

Skill Work:

Pick a couple of weak skills and work them

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Sink Mobilization – 2:00

Posterior Chain Floss – 1:30/leg

Elevated Cat – 2:00

 

 

Post time, skills worked, and experiences to comments

Saturday, 23 September 2017

 

Strength & Conditioning:

Partner WOD

CrossFit Team Series WOD 3

50 synchronized wall-ball shots (20/14) @ (10/9′)*

30 cleans (135/95)**

50 synchronized wall-ball shots (20/14) @ (10/9′)*

20 cleans (185/135)**

50 synchronized wall-ball shots (20/14) @ (10/9′)*

10 cleans (225/155)**

 

For Time

(for registered competitors, 12:00 cap)

*Scaled is (14/10) @ (9′)

** Scaled weights are: (95/65)(135/95)(155/105)

 

Flexibility/Mobility:

ROMWOD

 

 

Post time and experiences to comments

Friday, 22 September 2017

 

Conditioning:

Partner WODs

CrossFit Team Series WOD 1

9-15-21 rep rounds of:

Synchronized Thrusters (95/65)*

Synchronized Bar-Facing Burpees

 

For Time

*Scaled weight is (65/45)

 

…rest 10-15:00 (not Team series requirement), then…

CrossFit Team Series WOD 4

100-Calorie Rowed, switch as needed

100 Toes-2-Bar*

 

For Time

*Scaled is Hanging Knee Raises

 

Flexibility/Mobility:

15 Front Leg Swings/Leg

Olympic Wall Squat – 2:00

15 Side Leg Swings/Leg

Anterior Compartment Smash – 1:30/side

T-Spine Smash – 2:00

 

 

Post times and experiences to comments

Monday, 18 September 2017

 

Conditioning:

MPCF Board WODs

Pick one of the following board WODs:

Angie, Cindy, Mary, or Nancy

 

…rest 10:00, then partner up and perform…

“Annie”*

50-40-30-20-10 rep rounds of:

Double Unders

Sit-ups

 

For time

*Equal work. One at a time working.

 

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 WOD chosen, time or score, Annie time, and experiences to comments

Friday, 15 September 2017

Skill Work:

Practice 15 minutes on:

Athletic Skills Sheet

 

Conditioning:

Partner WOD

Karen

150 Wall-Ball Shots

(20/14) @ (10/9′) – Rx

(16/10) @ (10/9′) – 55+ Masters Rx

(14/10) @ (9′) – Scaled

(12/8) @ (9′) – Masters Scaled

 

Diane

21-15-9 rep rds of:

Deadlifts*

Handstand Push-ups**

*(225/155) – Rx

(185/125) – 55+ Masters Rx

(155/105) – Scaled

(135/93) – Masters scaled

**Shoulder Presses

(65/45) Scaled/ (55/33) masters scaled

 

Grace

30 Clean and Jerks

(135/95) – Rx

(115/85 – 55+ Masters Rx

(95/63) – Scaled

(75/53) – Masters scaled

 

For total time

One partner working at a time. Equal work required, as close to on Diane. Teams must use same bar throughout Diane and Grace. Adjust weight as needed from one to the other. Only one bar to be used, unless team is co-ed. If choosing scaled on any of the WOD’s, perform scaled for all.

 

Flexibility WOD:

Couch Stretch, 2 minutes each leg

Right leg split, 2 minutes

Left leg split, 2 minutes

Couch Stretch, 1 minute each leg

 

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

Saturday, 09 September 2017

Conditioning:

Partner WOD*

“Time to make lemonade with the lemons!”

20 Triple Unders

40 Wall-Ball Volleyball Throws @ 8′ (25/20/16)*

20 Chest-2-Bar Pull-up

Run 800m

30 GHD Sit-ups

30 Shoulder Press (95/63)

30 Overhead Squats (95/63)

Row 800m

30 Kettlebell Swings (72/53)

30 Push Press (115/73)

30 Front Squats (115/73)

Run 800m

20 Handstand Push-ups

40 Plate-facing Burpees

20 Triple Unders

 

For Time

*Instructions:

Co-Ed partners if possible. Equal work. One partner working at a time. Tag between exercises.

Wall-Ball Volleyball Throws are performed with each partner on opposite sides of a 8′ bar, wall, etc; ones squats and throws ball over target, where other catches, squats and returns. Two throws have been performed. Co-ed teams use a 20 lb ball. If ball touches the floor for ANY reason anytime between rep 1 and 40, both partners stop and do 5 penalty burpees.

 

…Rest 8 minutes, then…

Strength:

Deadlift

7-rep max

 

For max load

(12:00 cap)

 

Mobility:

ROMWOD

 

Post time, max load, and experiences to comments

Monday, 04 September 2017

MPCF is closed on Monday, 04 September. We will be meeting at Vertical Limit Fitness at 0900. Come join us for some “Labor” intensive work!! We will have fun while we sweat and move heavy things. Classes normal the rest of the week.

 

Post experiences to comments

 

Saturday, 02 September 2017

2012 Flashback! Who’s up for another Tough Mudder?!

 

Conditioning:

4-person Team

200 Double Unders

160 Sit-ups

120 Push-ups

80 Calories Biked

40 Chest-2-Bar Pull-ups

 

For Time

Equal work required. One team member working at a time. One station per team per exercise. Athletes must rotate through same position.

 

…Rest 10:00 from the last team finishing, then in reverse order of finishing…

Strength:

Partner WOD

Every minute on the minute, both same gender partners perform 1-rep of the the following complex. One bar for the partner group at each weight. At the beep of the next minute, both athletes move to next platform; and athletes that successfully completed the previous weight, attempt the next load. If one or both of the athletes make it to the final platform, it becomes max number of reps that can be completed within the minute.

1 Clean-1 Hang Clean-1 Jerk

95/55

115/65

135/75

155/85

165/95

175/105

185/115

195/120

205/125

225/130

 

For total reps completed

 

Flexibility/Mobility:

ROMWOD

 

 

Post time, score, and experiences to comments

Saturday, 26 August 2017

Conditioning:

4-person team WOD (2M/2F)

“Forward and Reverse”

M/F pair one completes the following, in order:

50 Calories Rowed

50 Wall-Ball Shots (25/16 ) at (10/9′)

40 Pull-ups

50 Box Jumps (20″)

40 Front Squats (115/75)

40 Calories on Assault Bike

 

M/F pair 2 complete the following, in order:

40 Calories on the Assault Bike

40 Front Squats (115/75)

50 Box Jumps (20″)

40 Pull-ups

50 Wall-Ball Shots (25/16) at (10/9′)

50 Calories Rowed

 

For Time

Teams work simultaneously. There is only one set of equipment for each exercise for both teams to share. If teams meet at a station, the team there first must finish before second team can move on. No skipping stations. Must complete in order.

 

…rest 8 minutes, then…

 

Strength:

Find 1-rep max team total of:

Hang Power Snatch

 

Only 2 bars per team. Only one bar moving at a time.

 

Mobility:

ROMWOD

 

 

Post time, score, and experiences to comments

Monday, 21 August 2017

Time elapse photography over Winnipeg in 1979

Conditioning:

“Total Eclipse”

Complete as many rounds and reps as possible in 20:17 of:

79 Single Unders

14 Overhead Squats (75/55)

70 Lunges*

30 Alternating One-Arm Dumbbell Snatches (50/35)

400m Run

 

For Score

*Walking and alternating

 

…rest 2:00, then…

“Blackout”

Partner up

Max reps in 2:40 of:

Burpees

 

For Score

 

Flexibility/Mobility:

Spine Smash – 2:00

Twisted Cross – 1:30/side

Couch Stretch – 1:30/side

 

 

Post scores and experiences to comments

Wednesday, 16 August 2017

Conditioning:

Partner WOD

“Fast and Furious II”

4 x 200m Sprint

100 Sit-ups Slammers (14/10) @ 2m

50 Fat Bar Deadlifts (225/150)

40 Overhead Squats (115/75)

40 Pull-ups

50 Plate-facing Burpees

100 Double Unders

4 x 200m Sprint

 

For Time

Compare to Saturday, 15 April 2017

Instructions: Equal work. One person at a time working. Tag between exercises. Use same equipment/location. Complete each exercise in it’s entirety before moving to next exercise.

 

Strength:

As a partner group, find team total for:

4-rep max Back Squat

 

For Team Total Load

 

Flexibility:

10 Sit-ups to Straddle

Right Side Straddle – 2:00

Left Side Straddle – 2:00

Middle Straddle – 2:00

 

Post time, loads, and experiences to comments

Saturday, 12 August 2017

There will be a group of MP’ers meeting at LaFortune Golf Course parking lot at 0740 to run a 5K before class. If you are interested, just show up. It will be self-paced.

 

Conditioning:

Partner WOD

3 rounds of:

10 Synchro Pull-ups

20 Ring Push-ups

30 Sit-ups Slammers (16/12) @ 2m

 

…then…

2 rounds of:

10 Synchro Kettlebell Swings (97/62)

15/10 Calories Biked*

20 One-arm Dumbbell Overhead Squat (50/35)

 

…then…

1 round of:

50 Alternating Burpees

200 Double Unders

1000m Row

 

For Time

*All exercises are equal work on each exercise; with one partner working at a time. Exception on synchro exercises, both working simultaneously, doing half the reps each. Both teammates bike both rounds. If team is: MM-30 cal/rd; FF-20 cal/rd; MF-25 cal/rd.

 

Mobility:

ROMWOD

 

 

Post time and experiences to comments

Saturday, 29 July 2017

 

Conditioning:

Partner WOD

200m Run

20 Sit-up Slammers (16/12) @ 2m

20 Shoulder Touches

150m Run

15 Goblet Squats (72/53)

15 Burpees-Over-Bar

100m Run

10 One Arm Dumbbell Overhead Squat (50/35)

10 Chest-2-Bar Pull-ups

 

4 rounds for time

(25:00 cap)

 

Strength:

Overhead Squat

3-3-3-3-max reps

@ 55-60-65-70-75% 1RM

 

Flexibility/Mobility:

ROMWOD

 

 

Post time, load and reps, and experiences to comments