CROSSFIT MHF
AUGUST WOD


SATURDAY, AUGUST 31st

HOLIDAY WEEKEND TIME!


     FOR TIME*

  • 15 Wall Walk
  • 50 ft Prowler Push x 10  #90/#50
  • 1Mile Run 
  • 30 SandBag Get-Ups #45/#30
  • 100 Air Squat 
  • 750 M Row
  • 65 GTOH #45/#35

 

*Movements/Reps can be broken up however you like.

 *Labor Day, Monday 9/2/2013, Holiday Schedule

CrossFit MHF will be holding one class, 9:30am. And it'll be an AWESOME WOD, for sure! This will be a challenging workout, but not super technical.

So feel free to bring the crew in, friends and family are welcome!!


FRIDAY, AUGUST 30th

COLORADO SUMMER FRIDAY!


SKILL:

Triple Unders

if you don't have DUs, you get to practice those!!


STRENGTH:

Muscle-Ups

6x5

Met-Con:

4RFT

3 STOH #155/#105 (Shoulder To Over Head)

15 Pull-Up

100 ft Tire Pull


THURSDAY, AUGUST 29th

SQUAT DAY!


SKILL:

500M Row


 

STRENGTH:

Back Squat 7-7-7-7-7-7-7


Met-Con:

7Min AMRAP

10 T2B

7 Front Squat #115/#75

Please welcome our newest MHFer!

Devin is the most recent Elements Grad...

   WELCOME TO IT!!   


WEDNESDAY, AUGUST 28th

WHOOT WHOOT!


STRENGTH 1:

OH Press (Strict Press)

5x5 @ 75%1RM

STRENGTH 2:

Push Press

7 - 7 - 7

MetCon

3RFT

5 Deficit HSPU 3'/2'

400 Meter Run

20 KB Swings #55/#35


TUESDAY, AUGUST 27th

SOMETHING QUIRKY 



22Min AMRAP

5 Hang Power Clean #135/#85

10 Box Jump 30/24

15 SDHP #70/#55

30 Hollow Rocks


MONDAY, AUGUST 26th

Start the week like this!


STRENGTH:

OH Lunge

10 -10 - 8 - 6 - 4

MetCon:

21-15-9

OHS #115/#75

Burpee

Big congrats to the MHFers who competed this weekend! AWE inspiring performances, PRs definitely in the mix and two podium finishes at The Warrior! Will took third in the individuals' flight and the Old MHFers also took third in the Competition.

Another great performance was put in by our first CrossFit Kids MHF triathlete!

EXCELLENT WORK EVERYBODY, WE ARE SO PROUD OF YOU ALL!!

 (and a SERIOUS round of applause for everybody who came out on their off days to cheer on and support the crew. YOUS GUYS ROCK!!!)


FRIDAY,AUGUST 23rd

Birthday WOD, HERO time! 

Dear WENDOVA, 

The only thing that could make Friday more awesome is YOUR birthday WOD!!

Since your last birthday WOD, it's been FABULOUSNESS! We have had such a great time with you! Working on lifts you love, Working on lifts you have come to love. Swim WODS. PARTY. Buncha PRs.  THAT Christmas WOD. Awesome, awesome stuff! And looking ahead, the future is brighter than ever!!

This is similar to last year's WOD, but with the year of progression you have had, we are spicing up by lifting something heavy first! We hope you love your FABULOUS birthday WOD!!!

Love,

Your MHFers 

 

HERE. IT. IS. 




STRENGTH:

Deads

8-8-8-8-8


"DT"
Five rounds for time:

12 Deadlift  #155/105

9 Hang power clean #155/105

6 Push jerk #155/105


*** We are closing due to the MHFers throwing down at THIS weekend's Warrior Fit Challenge! 

This Saturday, come on up to Loveland to hang out and cheer on the MHFers throwing down! Pack a lunch.  Pack another lunch. Pack some sunscreen. Make a day of it. This will be a GREAT event!

 "GO TEAM!"

Athletes Competing Are:

Jesse, Will, Lacey, Foryst, Rikki, Steven, Jeromy, Belle, Coach Mack & Rach


THURSDAY,AUGUST 22nd

Friday's EVE!


SKILL:

Deficit HSPU

STRENGTH:

Bench 10-10-10

MetCon:

8 Minute AMRAP

8 Box Jump 30/24

15 BB Row #115/#75

12 T2B 


WEDNESDAY,AUGUST 21st

Half way home!


STRENGTH:

Squat Snatch

7x1 @ 90% 1RM

Met-Con: For Time

1-10 KB Swing #70/#55

10-1 Thruster ##95/#65


TUESDAY,AUGUST 20th

Higher and tighter. You know it.


For Time:

800M Run

          30 OH Walking Lunge #95/#65

                  30 Push-Ups

400M Run

          20 OH Walking Lunge #95/#65

                  20 Push-Ups

200M Run

          10 OH Walking Lunge #95/#65

                  10 Push-Ups

Please welcome our newest MHFer!

Brett B. is the most recent Elements Grad...

   WELCOME TO IT!!   


MONDAY,AUGUST 19th

AND is better than OR...


STRENGTH 1:

Clean AND Jerk 

2 - 2 - 2 - 2 - 2

STRENGTH 2:

OHS

3 - 3 - 3 - 3 - 3

Met Con:

6 Minute AMRAP

5 MU*

AND

30 DU

* If you don't have MUs, sub in 10 Pulls UPs AND 10 Dips

Proven Fact...

Having fun with your friends = BIG JERK PRs.


SATURDAY,AUGUST 17th

Big. Huge. MASSIVE!


9AM MetCon! It's a...CHIPPER!!

  • Tire Drag/Burpee - 200ft drag & 5 Burpees x 5
  • 75 Pull-Ups
  • 60ft Farmer Carry x 8 #180/#120 
  • Row 750M
  • 80 Goblet Squats #55/#35
  • 25 Ring Dips
  • 80 Hollow Rocks

"MHF'ers' Sharpen Your Saw"

* * *Massage, Mobility and Gluten Free Things!* * 

SATURDAY, August 17th, 2013@1030am-Noon

MASSAGE:

Marc from Mile Hygiene, ON SITE!!!! If you signed up to GIT SOME of this AWESOMENESS, please check your emails. Coach Rachel sent out time confirms.

MOBILITY:

"You GOTTA handle your business." Mobility is always a work in progress. Your coaches are going to focus on some Mobility for some of the common "business" needs.

GLUTEN FREE THINGS:

John from Gluten Free Things will be on site with some of his goodies! If you have had Gluten Free Things before, you already know. IF YOU HAVEN'T HAD THE PLEASURE OF TRYING GLUTEN FREE THINGS, you are in for a treat! (literally!)

* * * The Final August WET-MET!!! * * *

20 Minute AMRAP

  • 23M Free
  • Forward somersault/Open Turn (Or Flip turns if you got'em)
  • 25 M Free
  • Increasing Pool MUs, starting at 5, increasing by 1.

Swim WOD will be held at the outdoor facility. 

 "Speak softly, carry a big kick" 


Class in Session at...

  • 3:00pm - J.HillDAWG, Diesel, Dan-OH!, Lesley
  • 3:30pm - Machete, Jacy, Barbie, Wendova
  • 4:00pm - Mike H, Brett, Katie
  • 4:30pm* - Sissy, Susie, ColeMason, Nikky

 

 

* The dirty 4:30 will be pushing time trials!!!
 


FRIDAY,AUGUST 16th

A date WITH....


DIANE!!

 21-15-9

Deadlift #225/#155

HSPU

 

But we will start with these....

STRENGTH:

Good Mornings 3x12


Wait. What? Another Rage Fitness Commercial?!

Pay close attention starting at 0:22, you might recognize our own head Coach ,and Miss Fitness Colorado, 2009 ....

(No, it's NOT Shawn)


THURSDAY,

AUGUST 15th

ONE LEGGED


SKILL:

Pistols

5 RFT:

12 Deficit Push-Up

12 Front Squat #115/#75

Cash-Out: Max Sit-Up in 3Min

El Sexo and Coaches Patton (Lacey and Rachel) making their PRIME TIME debuts!!

Check them out double underin', squat cleanin', push uppin', slam ballin' in the new Rage Fitness national ad campaign!


WEDNESDAY, 

AUGUST 14th

IT'S A MID WEEK MOVER!

*Swim WOD!

RSVPs DUE NO LATER than 3:30pm FRIDAY!


25Min AMRAP

7 Cleans #155/#115

400M Run

15 T2B 


TUESDAY, AUGUST 13th 

DON'T STRESS THE PRESS!


STRENGTH:

OH Press 5-5-5-5-5


Met-Con:

8Min AMRAP

12 BB Back Rack Lunge #135/#95

25 DU

6 Shoulder to Overhead #135/#95

25 DU

Please welcome our newest MHFers!

Chrissy and Shawn are the most recent Elements Grads...

   WELCOME TO IT!!   



MONDAY, AUGUST 12th 

FUN DAY MON DAY!


STRENGTH:

Strict Pull-Ups 4x8

Strict Chin-Ups 4x8

MetCon:

20 Power Snatch #95/65
25 Burpee
50 Sit-ups
25 Thrusters #95/65

 

 

Congrats to all 8 of the MHFers on each setting a new Olympic Lift PR (Personal Record) at the GSCFW Summer Team Challenge!

 


FRIDAY, AUGUST 9th 

TGIF! YEA!!


20Min AMRAP

400M Run

12 Push Press #115/#75

200M Run

20 Back Squat #115/#75

* *Due to the Summer Team Challenge in Glenwood Springs, the class schedule for this Friday & Saturday has changed! * *

FRIDAY:

- 5:15am

- 8am

- 9:15 - Kids CrossFit

- 5pm (This will be the ONLY evening class!)

SATURDAY:

NO 9am or OPEN GYM

**Normal Class schedule will resume on Monday**


The MHFers competing at the Summer Team Challenge are:

  • "GO TEAM!"; Davin, Foryst, Renee & Lacey (Open Division)
  • "Old MHFers"; Jeromy, Belle, Shawn M & Rach (Masters Division)

  Want to take a day trip to Glenwood Springs and cheer on the MHFers?

 They would LOVE the support! The events are shaping up to be fun and challenging, it should be a blast!


View Larger Map

THURSDAY, AUGUST 8th 

BENCH DAY!


SKILL:

Handstand Walks

STRENGTH:

Bench 7-5-5-3-3

Met-Con:

3 RFT

250M Row

15 KB Swing #70/#55

25 Sit-Ups


WEDNEDAY, AUGUST 7th 

HECK (TO THE) YEA! SNATCHES.


STRENGTH #1:

Squat Snatch 5x3



STRENGTH #2:

Split Snatch 3-3-3-2-2

MetCon:

"Death By": OHS #115/#75


TUESDAY, AUGUST 6th 

 One of our fabulous Lady MHFers went ALL IN!***


SKILL:

Knee Jumps

STRENGTH:

Hang Squat Clean 5x5

MetCon:

7Min AMRAP

10 Pull-Ups

10 Front Squats #135/#95

Coach helping Will get ready for some high rep pulls up. Gotta fix your business. Handle that business. And welcome back, soldier!


*** A STANDING OVATION! A ROUND OF APPLAUSE! HATS OFF!  

Lesley charged from the pool to an open water Tri at this weekend's Tri For The Cure at Cherry Creek reservoir.

Lesley,

This is a tough, tough race. You performed amazingly!

FANTASTIC JOB!!!


MONDAY, AUGUST 5th 

SISSY CHIPPER! (BIRTHDAY WOD!)


Lacey,

From a serious group of athletes to a serious Coach, HAPPY BIRTHDAY!! Enjoy your "SISSY CHIPPER"!

Love,

Your MHFers

SKILL:

Around the Worlds

4x8

JERKS:

 4- 4 - 4 - 4

MetCon:

"SISSY CHIPPER"

8 GTOH #125/#85

34 Deads #125/#85

8 KB Russian Twists #45/#35

8 MUs

8 OH Walking Lunges #125/#85

34 Hollow Rocks

8 HSPUs

79 DUS



SATURDAY, AUGUST 3rd 

Spend your sunny Saturday with us!


9AM MetCon!

Dartboard WOD!!

The exact AWESOMENESS of YOUR Saturday MetCon will be decided at the dartboard!

Accuracy in action!!


* * * Swim WOD, WetMet! * * *

 

We received a LOT of feedback about last week's outdoor Swim WOD. Everybody, OVERWHELMINGLY, had a great time swimming in the sun and wanted more! SO....

We are back outside!!! Both August Swim WODS are at the outdoor Pool (Splash) AND the time has changed from 4pm to 6pm. WE ARE NOW SWIMMING FROM 3pm to 5PM!!

 

  • 3:00 pm: Hill, Diesel, Machete, Wendova
  • 3:40 pm Berger, Barbie, Mike,
  • 4:20 pm Rach, Sissy, Weezy, Diesel, ColeMason 

***REMINDER***

Next Saturday is the Glenwood Springs Team Challenge! We have two teams entered...."Old MHFers" and "Go Team"!

It is going to be a challenging AND FUN day of competition with some of our BAD MHFers throwing down!

(We pretty much rule.)


FRRIDAY, AUGUST 2nd 

Brett's ODD OBJECT Birthday Beatdown!


 

BREVRAND SPILLMAN,

B.A. 


 

RAZOR-SHARP!

Stick Jumpin' with Jeromy!

EXTRAORDINARY!

Getting up with the "L"! 

TENACIOUS!

 

Working that TGU!

THUNDERING!

Crushing the Zercher Carry!

Dear Brett,

Its only been a few months, but it feels like YEARS! We are STOKED to be part of the CrossFit Journey of the Thrillman-Spillman crew! You and Jacy have brought huge effort, hard work, determination to the gym and continue to BE BETTER!! We hope you have a FABULOUS birthday and we hope you LOVE, LOVE, LOVE your Odd Object Birthday BEAT DOWN!!

Love,

Your MHFers

Component 1:

Cleans 2 - 2 - 2

Component 3:

Fat Bar (AXLE) Dead Lifts

Max Reps in 4 Minutes #225/#135

Component 2:

Farmer Carry for MAX Distance in 90 seconds #260/#180

Component 4:

400M Tire Drag For Time


THURSDAY, AUGUST 1st

Summer Challenge Ends THIS week


SKILL:

Strict T2B

3X8

STRENGTH:

Weighted Ring Dips

5 - 5 - 3 - 3 - 2 - 2

MetCon:

For Time

1 - 10 OHS #115 / #75

10 - 1 SDHP #115 / #75

AWESOME!!!