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
Rest Day
Competitor Class:
1730-1900
Competitors class is for those members that want to take their CrossFit to the next level. All unlimited 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!
CrossFit Endurance:
Choose a sport:
Run, Row, or Bike
ALL OUT EFFORTS!
4 rounds for total distance on sprinting:
15 sec on, 30 sec off*; 30 sec on, 1:00 off; 1:00 on, 2:00 off
*Off means rest, must be stationary. Athlete may walk around, but cannot advance in distance covered.
Mobility/Flexibility:
Seal Rocks – 2:00
Overhead distraction – 1:30/side
Hamstring Floss – 1:30/side
Shoulder Capsule – 1:30/side
Couch Stretch – 1:30/side
Post distance and experiences to comments
WOD 1: manny/Muff/Such: 2 rounds*
WOD 2: Snatch up to 90%: 185#
WOD 3: 6:17 Rx**
*three man team
** 65%=175# obviously went up to prescribed weight @185#
Team: Such-a-ManMuff?
WOD 2: 155 lbs (PR)
WOD 3: 7:46 Scaled
125 lbs
Wod 1: what Such said
Wod 2: Snatch to Hang Squat Snatch: 175#
Wod 3: 6:49 Rx
Did the complex for max weight. Power Snatch to Hang Squat Snatch. Practicing for comp next weekend with Boy Wonder
WOD 1: partnered with Jana. 2 full rounds + 10m KB lunges
WOD 2: worked up to 93#. Got one successful rep and several failures. Shoulder felt sore and weak.
WOD 3: 9:58@98# (70% 1RM)