CrossFit MHF December 2012 WOD

It's the most wonderful time of the year!


MONDAY, DECEMBER 31ST

WE ARE EXCITED TO GET "BACK ON TRACK FOR THE NEW YEAR"! NEW YEAR'S EVE IS HERE!!

NORMAL CLASS SCHEDULE TODAY!

NO CLASSES 1/1/2013!!


WOD: 31 Minute AMRAP

12 Clean and Jerks #135 / #85

31 Box Jumps 24/20

12 Hollow Rocks





Please welcome the newest members to the MHF Family! Dana, Mike, Foryst, Kate, Steven and Christa completed Elements in December. Welcome aboard!


SATURDAY, DECEMBER 29th

FINAL SATURDAY WORKOUT OF 2012!!


5RFT

25 Air Squats

15 K2E

10 Shoot Throughs

* * * * *

* * "MHF'ers' Sharpen Your Saw" * *

"Back on Track for the New Year"

* *10:30 AM SATURDAY, December 29th* *

* * * * *

Quick note from the Coaches, "If you are attending the Sharpen Your Saw AND WOD'ing, SHOW YOUR TISSUES SOME LOVE!!! Bring your post workout nutrition!" (Recovery 101)


FRIDAY, DECEMBER 28th

TGIF!


STRENGTH:

TGU 1-1-1-1-1-1-1


WOD: 1RFT

50 Wall Ball #20/#14

500M Row

50 Sit-Ups

30 Sandbag GTS #60/#45

* * * * *

 * * "MHF'ers' Sharpen Your Saw" * *

"Back on Track for the New Year"

* *10:30 AM SATURDAY, December 29th* *

* * * * *

* * New Years Class Schedule * *

Dec 31st - New Years Eve: Regularly scheduled classes 

Jan 1st - New Years Day: NO CLASSES.** 

Jan 2nd: Regularly scheduled classes


**New Years Day, please come up to CrossFit Surge and show Lesley and Betsy (Mom) your support at the Hangover Classic! This will be the first time either one of them has competed, it would be great to have a big group show up to cheer for them!As soon as their heat times are announced we will post it on the website.


THURSDAY, DECEMBER 27th

Deads were ON!!! NICE PULLS!!


Hi! Coaches here.

We just wanted to say "Thank You" for coming in.
And We have a TREAT of a workout for you today!

We are excited for this one!!
 

STRENGTH 1:

BENCH DAY!!!

3 - 3 - 3 - 3 - 3

STRENGTH 2:

OH PRESS

3 - 3 - 3 - 2 - 2

and...

WOD:

50 BURPEES FOR TIME!!!

* * * * * 

Upcoming events!!

* * * * *

1) "MHF'ers' Sharpen Your Saw"

GET READY FOR THE NEW YEAR's PUSH, MHF STYLE!!

* *10:30 AM SATURDAY, December 29th* *

More tools for your toolbox, you won't want to miss this one !!

2) SWIM WOD!

January 12th.

Same pool, same time, MORE good stuff! 

Technique/Stroke refinement.

SWIM WOD.

HOT TUB.

Multiple classes, RSVP needed.


WEDNESDAY, DECEMBER 26th

We hope everybody had a HAAAPPPY CHRISTMAS!!!!!!

WEDNESDAY WOD TIMES: 10am, 4:30pm, 5:30pm, 6:30pm


STRENGTH

NFT 50 Dead Lifts @ 70% of 1RM

WOD

50 DUs

12 Front Squats #155 / #110

50 DUs

9 Front Squats #155 / #110

50 DUs

6 Front Squats #155 / #110

50 DUs

3 Front Squats #155 / #110

50 DUs 

* * * * *

"MHF'ers' Sharpen Your Saw" 

 * *10:30 AM SATURDAY, December 29th* *

GET READY FOR THE NEW-YEAR PUSH, MHF STYLE!!

 * * * *


TUESDAY, DECEMBER 25th

Merry Christmas!! 

Outstanding effort during the "12 Days of Christmas WOD!"


MONDAY, DECEMBER 24th

Christmas Eve!!

* * * * * *

* * * * Holiday Schedule * * * *

Christmas Class Schedule:

  • MON Dec 24th - Christmas Eve: 5:15am**, 8am, Noon, 2:30pm
  • TUE Dec 25th - Christmas Day: NO CLASSES!
  • WED Dec 26th: 10am, 4:30pm, 5:30pm, 6:30pm

** RSVP is required for the 5:!5am WOD, please call or text 720-284-7577

* * * * * *

MHF is celebrating Christmas Eve with our "12 Days of Christmas WOD!" We don't have a partridge on a pear tree, we have a Sand Bag Get Up!

12 Days of Christmas WOD!

1  Sand Bag Get Up

2  Power Snatch #95/#65

3  HSPU

4  GHD Sit Ups

5  Hang Squat Cleans  #95/#65

6  OH Walking Lunge  #95/#65

7  Push Ups

8  Pull Ups

9  KB Swings #45/#35

10 Stick Jumps

11 Thrusters  #95/#65

12 KB SDHP  #45/#35

The WOD goes JUST like the song:

Round 1: 1 Sand Bag Get up

Round 2: 2 Power Snatches, 1 Sand Bag Get Up

Round 3: 3 HSPUs, 2 Power Snatches, 1 Sand Bag Get Up

All the way through the 12th day(round)

* * *

* * * NO BURPEES!! MERRY CHRISTMAS!!***

AND Holiday music will be played, AWESOME sweaters and holiday wear are welcomed.

* * *


SATURDAY, DECEMBER 22nd

The sky didn't fall. Weird. 


1 RFT

50 KB Thruster #45/#35

100 Sandbag Row #60/#45

100 Ft. Long Jumps

50 Sandbag GTS #60/#45

100 Hollow Rocks

50 Sandbag GTS

100 Ft. Long Jumps

100 Sandbag Row

50 KB Thrusters

* * * * * *

* * * * Holiday Schedule * * * *

Christmas Class Schedule:

  • MON Dec 24th - Christmas Eve: 5:15am, 8am, Noon, 2:30pm
  • TUE Dec 25th - Christmas Day: NO CLASSES!
  • WED Dec 26th: 10am, 4:30pm, 5:30pm, 6:30pm

* * * * * *




FRIDAY, DECEMBER 21st

A LOT of PRs and awesome performances during the "What the "H", RACH?!" workout!


Since the world is ending (12-21-2012), MAKE SURE YOU COME IN FOR, ""The last workout. Like, EVER!!" a.k.a The DoomsDay Wod.

 

And for that, we present the Top 10 List, "Why tomorrow will be, "The last workout. Like, EVER!!"  (In no particular order)...

#1: Planet X collides with our planet.

#2: Shift in Earth's Magnetic Poles

#3: Sun Supernova

#4: Disruption of Gravity by Planet X

#5: Alignment With the Center of Our Galaxy

#6: Global Warming and Floods

#7: Seismic Disturbance

#8: Shift in the Collective Consciousness of Humanity

#9: World War 3 and Nuclear Holocaust

#10: Asteroid or Comet

The DoomsDay Wod: 21Min AMRAP

12 Front Squats #135/#95

21 T2B

21 Deads #135/#95

12 Burpees


 

THURSDAY, DECEMBER 20th

OOOHHH?! Is it somebody's BIRTHDAY!?

Rachel Patton, Ms Fitness Colorado, Head Coach@CrossFitMHF

A sympathetic ear, a bad ass CrossFitter,

A strong shoulder, a triathlete,


 Ms Fitness Colorado, a therapist,


A true friend, a motivator, tough-love.


"PICK UP THE BAR!!" "NICE LIFT!!"

"KEEP FOCUSED!!" "MORE BURPEES!!"

On any given day, no matter what role Coach Rach plays or what she says, she definitely makes us ALL want to BE BETTER.

 Coach Rachel, On YOUR birthday, We wanted to thank you for being....well, YOU!!

CrossFit MHF isn't our HOME without you!!

Love your face!

Love your show!

Coach Rach, HAPPY BIRTHDAY WOD!!!

Yours with Love,

MHF'ers

 

STRENGTH: Clean & Jerk - 2 - 2 - 2 - 2 - 2

WOD: 6 RFT

35 DU

2 Power Clean #155/#110

12 Ft. Handstand walk

2 Bar Muscle-Ups*

*(If you don't have MU -Sub 4 CTB Pull-Ups & 4 Ring dips in place of MU)


WEDNESDAY, DECEMBER 19th

HUMP DAY!


STRENGTH:

Sumo Deads 6 x 2

WOD: 10Min AMRAP

10 Wall Balls #20/#14

5 GHD Sit-Ups

20 OH Walking Lunges #45/#25

HAPPY HUMPDAY!!! We are at the half-way point, and the best is still on tap!!

  • Coach Rachel's birthday WOD is THURSDAY! I'll say it...EPIC.
  • On 12-21-2012, the world will experience "Fire and brimstone" or "A shift in the Earth's magnetic Poles" or "The Sun SuperNova" or fill in your favorite end of the world theory here, so MHF is throwing a DOOMS DAY WOD on FRIDAY!

Stay tuned...we are warming into the weekend! And literally, TOO!


TUESDAY, DECEMBER 18th

HOT SQUATS ON MONDAY, NICE WORK!!!


SKILL

"L" Hold


STRENGTH:

Snatch

8 x 1 @ 90% 1RM

WOD - 3 RFT:

25 KB SDHP #45/#35

15 OHS #95/#65

500M Row

This past weekend, two of our hardest working Ladies, Danielle (above) and Brittany (below)...

GRADUATED FROM COLLEGE!!!

CONGRATULATIONS FROM YOUR MHF FAMILY!


MONDAY, DECEMBER 17th

TWISTER, ANYONE?


IT'S A BIRTHDAY WOD!!!

Katie recently passed all schooling, exams and boards to earn her N.P. AND she completed our Elements program!

Katie has a running background and loves the excitement and challenges of learning new lifts. She's always supportive of all the other athlethes and we love having Katie's energy in class.

Katie, we are thrilled to have you and Matt as additions to our community. We hope you enjoyed your birthday and we hope you enjoy your birthday WOD!

HAPPY BIRTHDAY, KATIE!


SKILL:

Hollow Rocks To Supermans

STRENGTH, NFT:

Back Squats, 30 Reps at body weight

WOD

12 Minute AMRAP:

16 Push Press #96 / #65

16 Box Jump 24/20

16 KB Swings, #45 / #35


SATURDAY, DECEMBER 15th

THE WEEKEND IS HERE! PARTY TIME!!


25Min AMRAP

10 Pull-Ups

12 Sit-Ups

15 Air Squats

60 Ft. Crab Walk

* * * * *
You, me and the other MHF'ers.....

Get your party pants.


Get Cindy Lou Who or your Susie Hoo.


HOLIDAY PARTY...TONIGHT!!

Sasina Casa!!

5pm!!


A quick word from the Hostess with the Mostess,

"FYI: wear whatever attire you would like but bring clothes you can ssssttttrrrreeeettttccchhhh in. It wouldn't be crossfit FUN without TWISTER!!!"


FRIDAY, DECEMBER 14th

TGIF!!!


STRENGTH:

OHS 5 x 5

WOD: 2 Rounds....... FOR MAX REPS!

1Min at each, 15sec rest

Calorie Row

DU

Floor Wipers

Plyo Lunge


THURSDAY, DECEMBER 13th

AWESOME JERKS, AWESOME JERKS!!


5 RFT

10 Bar Facing Burpee

10 Deadlifts (BW + 10lbs)

10 HSPU

10 T2B

HOLIDAY PARTAAAAY!!!! Chez Sasina!

This Saturday, starting at 5PM!!!

Check Facebook for details OR chat with Mikey, Berger or Coach Patton.


12-12-12

WEDNESDAY, DECEMBER 12th



AWESOME WORK SQUATTIN'!!


STRENGTH:

Split Jerk

5x2 @ 85% 1RM

WOD:

12 Minute AMRAP

30 Stick Jumps

15 Push Press #115/#75

12 Hollow Rocks


TUESDAY, DECEMBER 11th

SQUAT-TASTIC TUESDAY!!


STRENGTH

Back Squat

8 - 6 - 6 - 4 - 4 - 2 - 2




WOD, For Time

Power Clean #135/#95: 12, 9, 6, 3, 1

"L" Hold: 24sec, 18sec, 12sec, 6sec, 3sec



MONDAY, DECEMBER 10th

FUN-DAY MONDAY!!


STRENGTH:

BENCH 6 X 10

WOD:

10 Minute AMRAP

5 Clapping Push-Ups

12 KB SDHP #70/#55


SATURDAY, DECEMBER 8th

SUPER SATURDAY, LOTS GOING ON!


1)9AM WOD. BIRTHDAY WOD. MATT-STYLE.

Having joined us regularly for the Met Cons, Matt and his wife, Katie, recently charged through Elements.

And WHAT?!?!

A Bar Muscle up ... ALREADY?!?!

WHO DOES THAT?!

THAT'S AWESOMLY AWESOME!!!

And for the Birthday WOD?

Matt: "Wall Balls. Box Jumps."

Coach: "Check."

"KELLY"

5 RFT:

400 M Run

30 Box Jumps 24/20

30 Wall Balls

Matt, We hope you enjoy your birthday AND your birthday WOD!!


2)"MHF'ers Sharpen Your SAW"

10:30am-11:30am

We are excited about tomorrow's discussion, "RECOVERY 101"

Thank you for RSVP'ing!

3)SWIM WOD

4:30-5:15PM, 5:15-6:00PM

Thank you for RSVP'ing, We will be running two SWIM WODs. We will be sending text and Facebook messages with your start times shortly.

Please remember to get (and keep!) those bodies hydrated. Some good sources are Powerade Zero or Coconut Water. And a really awesome, really simple one is plain old water with a pinch or two of SALT. 


FRIDAY, DECEMBER 7th

FRIDAY SNATCHES!


SKILL:

Long Jump

STRENGTH:

Snatch 5x2 @ 90% of 1RM



WOD: 7Min AMRAP

5 KB Swings #70/#55

10 Stick Jumps

5 T2B

CrossFit MHF

SWIM WOD

Saturday, 4:30pm-6:30pm

MUST RSVP by 3PM FRIDAY!

CrossFit MHF

That's what's up.


THURSDAY, DECEMBER 6th

Excellent work with yesterday's 7!


STRENGTH:

Front Squat 5-5-5-5-5

WOD:15min AMRAP

30 DU

10 OHS #115/#75

10 Push-Ups

15 Front Squats #115/#75

CrossFit MHF

WEDNESDAY, DECEMBER 5th

HUMPDAY! Lucky number 7.


7 RFT

7 CTB (Chest to Bar) Pull-Ups

7 BW Deadlifts

7 Burpees

7 GHD Sit-Ups

CrossFit MHF

TWO To-Do's for THIS SATURDAY!!!!

RSVP's are a MUST for the following...

1) SWIM WOD

4:30pm-6:30pm

RSVP by 3PM FRIDAY

2) "MHF'ers Sharpen Your SAW"

10:30am-11:30am

RSVP by 6PM THURSDAY

Modalities and therapies to recover quicker and increase muscle mass/strength. If your goal is increased muscle mass or strength.. you NEED to attend! 

* Tools to help decrease soreness time

* Nutritional tips to aid in recovery

* Supplementation for recovery

In the words of Coach Mack...

"If you want to be more awesome, BE THERE!"


TUESDAY, DECEMBER 4th

UP END, DOWN. DOWN END, UP. HSPU's!!


SKILL:

HSPU

STRENGTH:

KB Row on GHD 4x10

WOD: 12Min AMRAP

12 BB Walking Lunge #95/#65

6 HSPU

CrossFit MHF

MONDAY, DECEMBER 3rd

FUN-DAY, MON-DAY


STRENGTH:

Clean and Jerk

3 x 3 @ 80% of your 1RM

WOD

5 RFT of ...

3 Clean and Jerk #135 / #95

10 Box Jumps 24/20

CrossFit MHF

The next "MHF'ers' Sharpen Your Saw" module is here:

Recovery 101

"I want to be stronger..."

"I want to be less sore..."

"I want more muscle mass..."

If you have ever asked these questions, your RECOVERY regiment (or lack there of) could be part of the answer.

Saturday, December 8th, 10:30am - 11:30am

~*!*~ RSVP Needed BY THURSDAY ~*!*~


SATURDAY, DECEMBER 1st

Yep, ALREADY!!


5RFT

30 Sandbag Walking Lunges #45/#30

20 Pull-Ups

25 Wall Balls #20/#14

CrossFit MHF

Can you believe the 2012 MOvember campaign has ended?! I know, the world has been a sexier place.

Tons of appreciate go out to everybody who got themselves involved with the MOvember efforts. Mens' Health Issues need more attention.

Get informed.

CrossFit MHF

Team MO MHF'ers. You did the Moustache Proud.

JUST FOR THE RECORD, Dan (The fella on the right) does not really have a tan, bald dome. That's actually the top of Shawn's head photo shopped in, along with Lee's face. Just sayin'