Saturday, 03 February 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Online Judges Course: Click HERE

Conditioning:

Partner WOD

200m Row x 6

30 Handstand Push-ups

40 Pistols

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

200 Double Unders

50 Calories Biked

40 Plate-facing Burpees

30 Ring Dips

200m Run x 6

 

For Time

*Equal work. One working at a time.

 

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Elevated Cat Stretch – 1:30

Single Leg Straddle – 1:30/leg

Barbell Biceps Smash – 1:00/arm

 

 

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Friday, 19 January 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Conditioning:

50 Calorie Row

40 Toes-2-Bar

30 Wall-Ball Shots (20/14) @ (10/9′)*

20 Cleans (135/95)*

10 Muscle-ups

 

2 rounds for time

(35:00 cap)

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Sink Mobilization – 2:00

Posterior Chain Floss – 1:30/leg

Elevated Cat – 2:00

 

 

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Tuesday, 16 January 2018

Old school 2014 pic!

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

Skill:

Partner up, then Every Minute On the Minute:

Row 1 calorie, adding 1 calorie every minute

Do this until failure. If failure is reached before 15:00, partners alternate minutes to get max calories in 15:00

 

For scores (highest minute success & total calories)

 

Plank hold:

2 x 45 seconds

Hollow Rocks:

2 x 15

 

Conditioning:

Complete as many rounds as possible in 10 minutes of:

21 Double Unders

14 Alternating Dumbbell Snatches (50/35)

7 Box Overs (24/20″)

 

For Score

 

Flexibility/Mobility:

Super Friend Shoulder Smash – 1:00/side

Super Friend Pike Stretch – 1:30

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

Butterfly Stretch – 1:30

 

 

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Saturday, 13 January 2018

2018 CrossFit Games registration now live! Click HERE

Affiliate name: MP CrossFit

Team name: Ape Nation

 

Strength & Conditioning:

Partner WOD

100 Wall-ball shots (20/14) @ (10/9′)

40 Calories Rowed

30 cleans (135/95)

80 Wall-ball shots

30 Calories Biked

20 cleans (185/135)

60 Wall-ball shots

200 Double Unders

10 cleans (225/155)

 

For Time

-Equal work required (as close as possible on calories)

-Must use same bar throughout WOD. If team is co-ed, separate bars are allowed

 

Flexibility/Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

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Tuesday, 09 January 2018

 

Skill:

Practice 15 minutes on:

Pistol Progressions 1234

and…

Straddle Jump to Handstand x 10 reps

One-leg Tuck Jump to Handstand x 10 reps

 

Conditioning:

Run  400m

…rest 2 minutes, then perform:

3 rounds of:

5 Muscle-ups

10 Alternating Dumbbell Snatches (50/35)

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

20/16 Calories Rowed

…rest 2 minutes, then perform:

100 Double Unders

 

For Time

 

Flexibility/yoga poses:

Eye of the Needle – 1:30/side

Twisted Monkey – 1:30/side

Pigeon – 1:30/side

 

 

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Tuesday, 02 January 2018

To be your best in 2018, the work starts here!

Classes today are only at 0630, 0900, and 1200.

 

Conditioning:

“Dominating starts NOW!”

Buy-in:

40/25 Calories Biked

 

…then, in an add and repeat style*, complete the following:

1 Squat Snatch (155/103)

2 Strict Handstand Push-ups

3 Double Unders x10

4 Kettlebell Swings (97/62)

5 GHD Sit-ups

6 Wall-Ball Shots (25/16) @ (12/11′)

7 Chest-2-Bar Pull-ups

8 Alternating Pistols

9 Burpees-Over-Bar

10 Back Squats (205/133)*

 

…then, Sell-out:

500m Row

 

For Time

*Add and repeat follows this pattern: 1,1,2,1,2,30,1,2,30,4,1,2,30,4,5,…

No racks for back squats. Must add weight to snatch bar, clean, and complete.

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

Overhead Distraction – 1:30/side

Spine Smash – 2:00

 

 

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Monday, 18 December 2017

Happy 80th birthday Gene!

Conditioning:

Partner WOD*

“Mean Gene”

80 Calories Rowed

80 Push Press (95/63)

80 Pull-ups

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

80 Burpees

80 Deadlifts (185/123)

80 Calories Biked

 

For Time

*Equal work. One at a time working.

 

Flexibility/Mobility:

Side Straddle – 1:30/side

Middle Straddle – 2:00

Pike Stretch – 2:00

 

 

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Wednesday, 29 November 2017

 

Conditioning:

Complete as many rounds and reps as possible in 25 minutes of:

20/15 Calories Biked

15 Ring Dips

10 Dumbbell Turkish Get-ups (50/35) (5 each side)

 

For Score

 

Mobility:

Lower Body Foam Roll – 2:00

Anterior Compartment Smash – 1:30/side

Spine Smash – 2:00

 

 

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Tuesday, 28 November 2017

 

Row Skill:

2 x 6:00, rest 3:00 easy rowing on the rest

Perform this as 40 seconds of hard rowing, 20 seconds of light. Repeat this through the 6:00.

 

For quality of work and total sprint meters

 

Conditioning:

200m Run

20 Box Jumps (20″)

20 Power Snatches (75/53)

20 Wall-Ball Shots (25/16) @ (10/9′)

80 Double Unders

20 Overhead Squats (75/53)

20 Kettlebell Swings (72/53)

20 Thrusters (75/53)

200m Run

 

For Time

Similar to Friday, 02 June 2017

 

Flexibility/Mobility:

Saddle Sit – 2:00

Twisted Cross – 1:30/side

Couch Stretch – 1:30/side

 

 

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Tuesday, 21 November 2017

Classes normal thru Wednesday. Closed on Thanksgiving (Thursday). Friday 0630, 0830 and 1200 only. There will be a signup sheet for Friday.

Back to normal on Saturday.

 

Skill:

4 x 500, rest 1 minute easy rowing

Row at 24, 26, 28, and 26 s/m

 

For quality

 

Conditioning:

Complete as many rounds as possible in 4 minutes of:

20 Wall-Ball Front Squats (25/16)*

40 Double Unders

 

…Rest 2 minutes

Complete as many rounds as possible in 4 minutes of:

10 Hang Power Cleans (135/95)

40 Speed Skips

 

…Rest 2 minutes

Complete as many rounds as possible in 4 minutes of:

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

40 Singles

 

For Score

*hug ball against chest

 

Flexibility/Mobility:

Plantar Surface – 1:30/foot

Low Lunge Twist – 1:30/side

T-Spine Smash – 2:00

 

 

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Wednesday, 15 November 2017

Conditioning:

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

10/8 Calories Rowed

20 meters Burpee Broad Jumps

30 Shoulder Touches

40 Double Unders

 

For Score

 

…rest 7 minutes, then…

Partner up, complete as many rounds and reps as possible in 10 minutes, alternating exercises of:

30 Speed Skips

10/8 Calories Biked

6 Knees-2-Elbows

4 Burpees

2 Strict Handstand Push-ups

 

For Score

 

Flexibility/Mobility:

10 Sit-ups to Straddle

Right Side Straddle – 1:00

Left Side Straddle – 1:00

Middle Straddle – 1:00

First Rib Mobilization – 1:00/side

Banded Olympic Wall Squat – 2:00

 

 

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Tuesday, 14 November 2017

Row Skill:

Stroke pyramid: 1,2,3…15…2,1 / 3 light

Row a pyramid of hard strokes from one to 15 with three light strokes between each set. So one hard followed by three light. Then two hard followed by three light. Three hard, three light. 4/3. 5/3. 6/3 through to 15 hard, 3 light and then back down. 14/3. 13/3 and so on to 1/3.

For total distance covered

 

Strength:

Clean Pulls

3-3-3-3-3-3-3-3

Start at 45% 1RM Clean. Increase by 10% each set

 

For quality of work

 

Flexibility/Mobility:

Revolved Seated Staff – 1:00/side

Reclined Spinal Twist – 1:00/side

Lying Hip Capsule – 1:00/side

Plow – 2:00

 

 

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Tuesday, 17 October 2017

 

Conditioning:

Row 500m

Rest 1 minute

Row 1000m

Rest 2 minutes

Row 1500m

Rest 3 minutes

Row 2000m

 

For Time

 

…Or…

Run 400m

Rest 1 minute

Run 800m

Rest 2 minutes

Run 1200m

Rest 3 minutes

Run 1600m

 

For Time

 

Skill or Strength:

Pick a few weaknesses from the Athletic Skills Sheets, and then work on them.

 

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

 

 

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Wednesday, 11 October 2017

Strong work MP Charlie, aka “Shameless”!!

 

Conditioning:

300m Run

25 Sit-ups

20 Shoulder Touches

15 Alternating Hand Raising Push-ups

10 Pistols

5 Muscle-ups

 

3 rounds for time

Compare to Friday, 14 October 2016

 

Stability Work:

10 Double Kettlebell Front Squats*

40m Kettlebell Waiter Walks*

Rest 1 minutes

 

3 rounds for quality

*Try to increase weight each round.

 

Mobility:

Spine Smash – 2:00

Anterior Compartment Smash – 1:30/side

Quad Smash – 1:30/side

Glute Smash – 1:30/side

 

 

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