* * The SPRING CHALLENGE is HERE!! * * 

Get ready rock some bitchin' summer bodies!!!


  • The Challenge will be a 6 week course (04-13 to 05-22) of awesomeness to help dial in your nutrition & training in order to get ready for summer competitions, races, and...swimming suits!!!
  • Rachel will be available to do measurements and body fat for anyone that would like it done. Please chat with The "MHF Express" (Rachel) to schedule your measurement appointment.
  • We will be hosting some short nutrition seminars to help you learn, understand, and apply what "better" nutrition choices will look like. 
  • The goal of these mini seminars is to assist in improving your performance, AS WELL AS strip some fat off or gain some muscle, depending on your goals. These will be 30- 45min, and will cover 1 nutrition subject at a time


APRIL WOD 
(Workout Of the Day)


YO-BILITY!!

  •  Sundays, 9am!
  • Open to the public, $15 drop-in. 
  • Free to unlimited membership MHFers.

See you Sunday, let's get bendy!!


THURSDAY, APRIL 30th


STRENGTH SET #1:

3 Front Squat + 7 Back Squat = 1 @ 75% 1RM F.S

5 sets

STRENGTH SET #2: *

*As a Super Set

Stiff Deads 4 x 12

Back Rack Lunges 4 x 20

MetCon:

2 RFT

20 Plyo Lunge

30 DU

30 Air Squat

30 DU


Please welcome our newest MHFer!

Jamie is most recent Elements Grad...

   WELCOME TO IT!!   


WEDNESDAY, APRIL 29th

BENCHMARK Day, its a date with GRACE!!!!


STRENGTH: *

2 Cleans (Squat or Power) + 1 Jerk (Push or Split) = 1

1 - 1 - 1 - 1 - 1

*Cleans need to be Touch 'n' Go


MetCon:

For Time:

"GRACE" **

30 Clean & Jerks 

** #135/#95



TUESDAY, APRIL 28th


STRENGTH #1:

Bench 

5 - 5 - 5 - 5 - 5 - 5 - 5

STRENGTH #2:

BB Bent Over Row

7 - 7 - 7 - 7 - 7 - 7 - 7

MetCon:

3Min AMRAP

7 Push-Up

12 Pull-Up


* * * * * REMEMBER FIRST FRIDAY IS THIS WEEK! * * * * *


MONDAY, APRIL 27th


STRENGTH: *

Move Through as a Triple Set

Snatch Balance**  2 - 2 - 2 - 2 - 2

Hang Squat Snatch  2 - 2 - 2 - 2 - 2

Snatch  2 - 2 - 2 - 2 - 2

 *Athlete will use 1 bar for the Snatch Balance and another bar for both the Hang Squat Snatch and Snatch. (The weights maybe switched between the HSS lifts and the Snatches.)

**Snatch Balance may be taken off the rack.


MetCon:

4Min Max Reps

1 Snatch @ 80% 1RM

3 Wall Balls #20/#14***

***Increase Wall Balls by 3 reps every round


SATURDAY, APRIL 25th

Fats seminar, 8:15am!

9am MetCon is ON!


30Min AMRAP

Max Hold Wall Sit #45/#25

10 Ring Dips

25 Hollow Rocks

25 Plate GTOH #45/#25

12 Lateral Box Jumps

25 Arch Rocks


* * * * * SWIM CREW * * * * *

3pm: Diesel & SMack

3:40pm: Punky, Wendova

4:20: Hudson, Hurricane, Sissy, MHF Express


FRIDAY, APRIL 24th


STRENGTH:

Clean & Jerk

2 - 2 - 2 - 2 - 2 - 2 - 2 


MetCon: *

For Max Reps

90sec of Power Cleans

60sec REST

60sec of Front Squats

30 sec REST

30sec of STOH

* #135/#95



THURSDAY, APRIL 23rd


STRENGTH:

Triple Set Of:

Strict Pull-Up - 4 x 6

Supine Ring Row - 4 x 15

Deads @ BW - 4 x 12


MetCon:

4 RFT

15 Push-Up

15 KB Swings #55/#35

3 MU




WEDNESDAY, APRIL 22nd


30Min AMRAP

500M Row

30 OH Walking Lunge #75/#55

400M Run

40 Sit-Ups


TUESDAY, APRIL 21st

OOOOOOHHHH YEAH, Build a Better Motor!!


STRENGTH:

BACK SQUATS!*

3 x 5 @ 60% 1RM

3 x 4 @ 70%

3 x 3 @ 75%

3 x 2 @ 80%

MetCon:

4Min AMRAP

10 Back Squats #95/#65

8 Bar Over Burpees

*Yep, there are a LOT of squat sets coming at'cha. Please plan accordingly to allow yourselves plenty of time for mobility and warm up. We want you all to squat big and squat well.


MONDAY, APRIL 20th


STRENGTH: *

Strict HSPU 8 x 2

Behind the Neck Strict Press 8 x 5 

Strict OH Press 8 x Max Rep

*Done as a triple set - - use the same weight for both pressing movements

MetCon:

3 RFT **

5 Wall Walks

75 DU

** 7min Time Cap

Congrats to Martin, Jer-Bear (The Blue Hair), "Dirty", Hurricane, Diesel, and Dan-O for their stellar performances at this weekend's Festivus Games in Loveland,, Co. 

You all CRUSHED THOSE WORKOUTS and we are SUPER proud of you Bad MHFers!!

An additional congrats goes out to Hudson and Martin for their EPIC performances in the final WOD!! Martin winning the final workout, with  Foryst finishing on his heels in second place in the final workout) to land them firmly on the podium.

Nice work, gentlemen!!


SATURDAY, APRIL 18th

9am MetCon is ON!!

Reminder, Carb seminar, at 815am. But NO open gym.


25Min AMRAP:

10 HSPU

20 Wall Balls #20/#14

30 KB Swings #55/#35

40 Walking Lunges

500M Row


TODAY IS THE DAY!

Come cheer on the MHFers throwin' down at Festivus Games in Loveland!!! CrossFit Alluvium

Jer-Bear (The Blue Hair), Dan-O, Diesel, Hurricane, "Dirty", and Martin...LET'S GET IT ON!!!!


View Larger Map

CrossFit Alluvium, 1513 Taurus Court, Loveland, Co 80537


FRIDAY, APRIL 17th


STRENGTH:

Deads

2 x 15 @ 60%

3 X 10 @ 70%

4 x 5 @ 80%


MetCon:

6 Minute AMRAP To Get as far as possible

 Reps: 5, 7, 9, 11, 13, 15... 

Deads @ BodyWeight +#25

T2B


THURSDAY, APRIL 16th

 CARB SEMINAR @ 7:30pm!!


STRENGTH:

Power Cleans

5 x 2 @ 75% 1RM

4 x 2 @ 80% 1RM

3 x 2 @ 85% 1RM


MetCon:

3 RFT

5 Power Cleans @ 70% 1RM

50 DU

THIS SATURDAY!!!

Some BAD MHFers are throwing down in Loveland at the Fesitvus Games! Heats will be rolling all day, so plan on heading up and screaming your faces off! We will be rooting on:

Jer-Bear (The Blue Hair), Dan-O, Diesel, Hurricane, "Dirty" and Martin

They have all been training hard, doing extra work, eating well, and prep'ing to move hard and have fun!!

We look forward to seeing you all there and cheering the MHFers on to awesome performances!!

Reminder from Coach Mack..."Smooth is steady...and steady is FAST!!!!"

Davin, pulling HARD at last year's Festivus Games!

 (#400'ish!!!)


WEDNESDAY, APRIL 15th


SKILL #1:

Rope Climbs

7 x 1

SKILL #2:

GHD Sit-Up

3 x 15

MetCon: *

7 RFT- **

10 BB SDHP

10 Push Press

20 Back Squat

* #95/#65

**15Min Time Cap



TUESDAY, APRIL 14th


25Min AMRAP:

400M Run

4 Muscle-Ups (Bar or Rings) *

4 Power Snatches #125/#85


*If you do not have MU, do 8 C2B Pull-Ups

CARB SEMINAR:

  • Thursday, April 16th @7:30pm
  • Saturday, April 18th @ 8:15am 

MONDAY, APRIL 13th


SKILL:

Handstand Walks


STRENGTH:

Floor Press

7 - 7 - 7 - 7 - 7 - 7 - 7

MetCon:

1 RFT

30 Burpees

20 Push-Ups

15 Ring Dips

Thanks to all of the MHFers who came out to cheer Coach Mack at the 2015 NPC Northern Colorado Bodybuilding Championships. MHF brought home the following hardwear:

  • Masters' 35 to 39 Title
  • Masters' Overall Title
  • Men's Open Light Heavy Weight Title
  • Men's Overall title!

Shawn would like to send a HEEEEUGE THANK YOU to everybody for all of the support!



SATURDAY, APRIL 11th


25Min AMRAP:

5 Wall Walks

15 K2E

25 KB Swings #55/#35



FRIDAY, APRIL 10th


STRENGTH:

  • Back Squat 4 x 8 @ 70% 1RM **
  • BB Step-Up 4 x 6 (each leg)
  • Back Rack Lunge 4 x 8 (each leg)

*Strength will be performed as Triple Set: move from the back squats immediqtely to the BB Step-Ups, then immediately to the Back Rack Lunges.

**You will be using two different bars: 1 for Back Squats, the other for both the BB Step-Ups & Back Rack Lunges.


MetCon:

For Time-

40 Box Jumps 24/20

150 Air Squats



WISHING THE BEST OF LUCK TO COACH MACK!

Shawn is competing at the Northern Colorado Bodybuilding Championships tomorrow!!

BEST WISHES Coach Mack!


THURSDAY, APRIL 9th


STRENGTH:

Corn Cob Pull-Ups

3 - 3 - 3 - 3 - 3


MetCon:

17Min AMRAP

5 Deficit HSPU (4")

15 Pull-Ups

50 DU




WEDNESDAY, APRIL 8th


30min To Get As Far As Possible:

  • With a running clock, every minute perform 1 lift and add no less than 5lb
  • Start with an empty barbell and snatch for as long as possible.
  • Once you cannot snatch the weight, clean for as long as possible.
  • Once you cannot clean the weight, deadlift for as long as possible.
  • Post heaviest lift for the snatch, clean and deadlift



TUESDAY, APRIL 7th


STRENGTH:

Push Press

4 x 3 @ 75% 1RM

3 x 2 @ 85% 1RM

3 x 1 @ 90% 1RM


Met-Con: *

5 Rounds

Every 2 Minutes, Complete:

200M Run

Max Rep Push Press #95/#65

*score is # of Push Press


MONDAY, APRIL 6th


STRENGTH:

OHS

3 x 5 @ 75% 1RM

3 x 3 @ 80% 1RM

2 x 2 @ 85% 1RM

MetCon:

21 - 15 - 9

OHS #115/#75

Wall Ball #20/#14


Please welcome our newest MHFer!

Rhonda is most recent Elements Grad...

   WELCOME TO IT!!   


SATURDAY, APRIL 4th


22Min AMRAP:

As A Couplet

Ring Dips    2, 4, 6, 8, 10, 12....

Box Jumps 24"/20"  5, 10, 15, 20, 25, 30 .......


* * * * * SWIM CREW * * * * *

3pm: Diesel, Smack

3:40: Barbie, Wendova, Jacy

4:20: Hurricane, Sissy, Spillman, THE MHF Express



FRIDAY, APRIL 3rd


* * * First Friday!! See y'all at Fuzzy's * * *


25Min AMRAP:

5 Power Snatches #115/#75

10 Pull-Ups

5 Power Snaches

20 Back Rack Lunges #115/#75


Please welcome our newest MHFer!

Joel is most recent Elements Grad...

   WELCOME TO IT!!   


THURSDAY, APRIL 2nd


SKILL:

"L"- Sit

2 - 15sec holds

3 - 10sec holds

5 - 5sec holds

STRENGTH:

Barbell Bent Over Row

9 - 9 - 9 - 9 - 9 - 9 -9

MetCon:

For Time:

60 KB Swing #55/#35

100 Hollow Rocks

60 KB Swings


**TOMORROW IS THE FIRST FRIDAY OF THE MONTH...

Y'ALL KNOW WHAT THAT MEANS!**


WEDNESDAY, APRIL 1st


STRENGTH TRIPLE SET:

Strict OH Press 5 x 10 @ 55% 1RM

Strict HSPU 5 x 3

Wall Ball Shoulder Shots 5 x 8 #16/#10


MetCon: *

3 Rounds....Every 3 Minutes Complete:

10 Thusters #95/#65

10 HSPU

In the remaining time, Complete Max DU

*Score is # of DU