Thursday, 23 November 2017

MP CrossFit Tulsa 112813

Happy Thanksgiving from MP CrossFit.

 

REST DAY

Gym Closed

 

Classes Friday is at 0630, 0830 and 1200

Wednesday, 21 June 2017

Conditioning:

100m Run

10 Wall-Ball Shots (25/16) @ (10/9′)

10m Handstand Walk

10 Toes-2-Bar

 

5 rounds for time

 

Strength:

Back Squats

1-rep max

Compare to Wednesday, 07 December 2016

 

Flexibility/Mobility:

Couch Stretch – 1:30/side

One-Arm Lat Lean – 1:30/side

Pike Stretch – 2:00

Knees-to-Traps – 2:00

Spine Smash – 2:00

 

 

Post time, load, and experiences to comments

Saturday, 17 June 2017

Conditioning:

“Three’s Company”

WOD 1:

15-12-9 rep rounds of:

Calories Rowed

Toes-2-Bar

 

WOD 2:

45 Double Kettlebell Thrusters (53/35)

60 Double Unders

45 Handstand Push-ups

60 Jump rope Singles

45 Kettlebell Swings (53/35)

 

WOD 3:

90 Pull-ups

180 Push-ups

90 One-arm Kettlebell Snatch Lunge (53/35)

 

For Time

Compare t0 Saturday, 11 June 2016

 

Instructions:

Perform these as a 3-person team. All WODs are equal work, and only one member working at a time.

WOD 1: Each member performs the round of 15, then the round of 12, and then the round of 9. Immediately move to WOD 2 when last member completes 9 round.

WOD 2: This is a chipper. complete each exercise in it’s entirety before moving to next. Move to WOD 3 when last KB swing is complete.

WOD 3: Complete each exercise before moving to next. “One-arm Kettlebell Snatch Lunge” is executed by KB in one hand. Simultaneously while snatching the KB, lunge forward with the opposite leg. Touch the trailing knee to the ground, and then return to the start position.

 

Mobility:

Quad Smash – 2:00/leg

Overhead T-spine Smash – 2:00

Classic Posterior Chain Floss – 2:00/leg

 

 

Post time and experiences to comments

Friday, 09 June 2017

Conditioning:

Complete as many rounds and reps as possible in 7 minutes of:

12 Calories Rowed

9 Thrusters (75/53)

6 Toes-2-Bar

27 Double Unders

 

For Score

 

Strength:

Deadlift

1-rep max

Compare to Monday, 12 December 2016

 

Flexibility/Mobility:

Spine Smash – 2:00

Reclined Spinal Twist – 1:30/side

Hamstring Floss – 1:30/side

 

 

Post score, max load, and experiences to comments

Thursday, 13 April 2017

 

Rest Day

Competitor’s Class:

1730-1900

Competitors class is for those members that want to take their CrossFit to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. Ideally, you are familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be brief warm-up instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!

Sprint Work:

 

Choose a sport:

Run: 200m Sprint, 2:00 rest – 8 rounds

Row: 250m Sprint, 2:00 rest – 8 rounds

Bike: 600m Sprint, 2:00 rest – 8 rounds

Swim: 50m Sprint, 2:00 rest – 8 rounds

 

Royal Huddleston Burpee Challenge:

Day 68

 

 

Post sprint time and experiences to comments

Wednesday, 22 February 2017

2017 CrossFit Games registration now live! Click HERE

Team name: Ape Nation

2017 CrossFit Judges course now open! Click HERE

 

Conditioning:

MPCF Presents:

“Pick a Board WOD”

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

 

Strength (optional):

Pick any lift and find a 4-rep max

 

Flexibility/Mobility:

Hip Capsule Stretch – 1:30/side

T-Spine Smash – 2:00

Quad Smash – 1:30/side

Overhead Distraction – 1:30/side

 

Royal Huddleston Burpee Challenge:

Day 18

 

 

Post time, score, load, and experiences to comments

Friday, 23 December 2016

79-year old “Geno” deadlifting a new personal record (PR)!!

 

Conditioning:

“12 Days of Christmas”

1 Clean & Jerk (135/93)

2 Pistols

3 Burpees

4 Back Extensions

5 Ring Dips

6 Deadlifts (135/95)

7 Toes-2-Bar

8 Pull-ups

9 Box Jumps (30/24″)

10 Kettlebell Swings (53/35)

11 Handstand Push-ups

12 Row 1200m

 

For Time*

Compare to Tuesday, 22 December 2015

*The WOD is performed like the song is sung. Pistols are 1 each leg, each time.

 

Mobility:

Quad Smash – 1:30/leg

Spine Smash – 2:00

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

 

 

Post time and experiences

Thursday, 08 December 2016

mp-crossfit-tulsa-120816

 

REST DAY

 

 

Competitors Class:

1730-1900

Competitors class is for those members that want to take their CrossFit to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. Ideally, you are familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be brief warm-up instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!

CFE WOD:

Choose a sport:

Run:  800m, rest 4 min; 600m, rest 3 min; 400m, rest 2 min; 200m

Row: 1000m, rest 4 min; 750m, rest 3 min; 500m, rest 2 min; 250m

Bike: 1.75 miles, rest 4 min; 1.25 miles, rest 3 min; 1200m, rest 2 min; 600m

Swim: 200m, rest 4 min; 150m, rest 3 min; 100m, rest 2 min; 50m

 

 

Post sprint time and experiences to comments

Thursday, 01 December 2016

mp-crossfit-tulsa-120116

 

REST DAY

 

 

Competitors Class:

1730-1900

Competitors class is for those members that want to take their CrossFit to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. Ideally, you are familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be brief warm-up instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!

CFE:

Choose a sport: Run, Row, Bike, Swim

Perform 8-12 rounds of:

60 seconds on, 90 seconds off

ALL OUT EFFORTS!

 

Mobility/Flexibility:

Couch Stretch – 1:30/side

Sink Mobilization – 2:00

Posterior Chain Floss – 1:30/leg

Elevated Cat – 2:00

 

 

Post rounds and distance covered, and experiences to comments

mp-crossfit-tulsa-120116b

Thursday, 27 October 2016

mp-crossfit-tulsa-102716

 

REST DAY

 

Competitors Class:

1730-1900

Competitors class is for those members that want to take their CrossFit to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. Ideally, you are familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be brief warm-up instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!

CFE:

Choose a sport:

Run: 200m Sprint, 2:00 rest – 8 rounds

Row: 250m Sprint, 2:00 rest – 8 rounds

Bike: 600m Sprint, 2:00 rest – 8 rounds

Swim: 50m Sprint, 2:00 rest – 8 rounds

 

Mobility/Flexibility:

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 total sprint time and experiences to comments

mp-crossfit-tulsa-102716b

Tuesday, 25 October 2016

mp-crossfit-tulsa-102516

Had a vistor at the pool today. He didn’t believe the White Ape was real. 🙂

WOD 1:

1500m Row

For Time

 

…Rest 5 minutes

 

WOD 2:

“Rogue at the Redlands”

30 Double Unders

25 Kettlebell Swings (55/35)

20 Overhead Lunges (stationary w/plate)(45/35)

15 Toes-2-Bar

 

3 rounds for time

Compare to Monday, 26 October 2015

 

Mobility:

Barbell Shoulder Smash – 2:00/side

Barbell Biceps Smash – 1-2:00/arm

Banded Spinal Twist – 2:00/side

 

 

 

Post times to comments

Thursday, 29 September 2016

mp-crossfit-tulsa-092916

Friday night and Saturday classes are cancelled this week due to Battle at the Ballpark competition. Come watch our three teams compete from 1640-2030.

 

REST DAY

 

 

Competitors Class:

1730-1900

Competitors class is for those members that want to take their CrossFit to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all CrossFit movements. Ideally, you are familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/exercise that can be found in CrossFit. There will be brief warm-up instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding, and challenging. You will experience both success and frustration; but your skill level, strength, speed, etc will grow exponentially!

CFE:

Choose a sport:

Run: 200m Sprint, 2:00 rest – 8 rounds

Row: 250m Sprint, 2:00 rest – 8 rounds

Bike: 600m Sprint, 2:00 rest – 8 rounds

Swim: 50m Sprint, 2:00 rest – 8 rounds

 

 

Mobility/Flexibility:

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 total sprint time and experiences to comments

Friday, 23 September 2016

mp-crossfit-tulsa-092316

 

Conditioning:

Battle at the Ballpark 2016 WODs 5 & 6

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

“The Double Switch” (scaled version)

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

30 Calories Rowed

40 Wall-Ball Shots (14/10) at 10′

50 Pull-ups

50 Box Overs (20″)

40 Front Squats (95/65)

30 Calories on Assault Bike

 

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

30 Calories on the Assault Bike

40 Front Squats (95/65)

50 Box Overs (20″)

50 Pull-ups

40 Wall-Ball Shots (14/10) at 10′

30 Calories Rowed

 

For Time

(12:00 cap)

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:

Power Clean to Hang Squat Clean to Overhead series

 

Only 2 bars per team. Only one bar moving at a time. All team members must have a successful series for team score to count.

 

Mobility:

From the Mobility WOD posters:

Pick one Pressing

Pick two Squatting

Pick one Front Rack

If choice is a unilateral stretch, perform 1:30/side. If it is a bilateral stretch, perform for 2:00

 

 

Post team, time, load, and experiences to comments

Monday, 05 September 2016

MP CrossFit Tulsa 090516

On Saturday, 10 September 2016, MP will be hosting an event to support Autism. To participate, please visit the following to sign-up. Lift Up Autism

MPCF will be closed Monday. We will be meeting at Memorial High School track at 0830. If you have not RSVP’d, do ASAP to Coach Jimmy.

 

Conditioning:

4-person Team (2M/2F)

Part 1 (M/M) (F/F):

A) 400-yard Overhead Walking (125/75)

For Time

B) 6 rounds* for time of:

5 Fat Bar Hang Power Cleans (130/70)

10 Wall-Ball Shots (20/14) @ 10′

15-yards Burpee Broad Jumps

 

…once both teams finish, switch roles, and complete

*Male team will complete 1A, while female team completes 1B. After both teams finish, adjust weight on OH bar and Fat Bar, switch roles, and complete.

On part A, male 1 gets weight OH anyhow, and begins walking. Males 2 of that team follows along. Male 1 can put the bar down anytime they wish, when they do, male 2 picks it up from the spot male 1 put it down, gets the weight OH, and then continues walking. This rotation continues until the 400-yds is complete.

Simultaneously, the female team alternates part B exercises until all 6 rounds are completed.

 

…rest 5 minutes, then…

 

Part 2 (F1/M1/F2/M2):

200-yard Sprint Relay*

2 rounds for time

*Female 1 sprints 100-yds, turns around, sprints back, tags Male 1, Male 1 takes off. Continue this pattern through the entire team, and then repeat for a second round.

 

Mobility:

Shoulder Capsule – 1:30/side

Hip Capsule – 1:30/side

Side Straddle – 1:30/side

Center Straddle – 1:30

 

 

Post time and experiences to comments