DECEMBER WOD 
(Workout Of the Day)


NO CLASSES NEW YEAR'S DAY! 

All other times of awesomeness remain unchanged for the week.


TUESDAY, DECEMBER 31st

Q4, 2013...IT'S A WRAP!


STRENGTH:

Clean. AND Jerk.

2-2-2-2-2*

*Add 2 to 5lbs to each set from August 19th

MetCon:*

20 Power Cleans

15 Front Squats

10 STOH

*All lifts to be performed at 75% of heaviest OH Lift


We are SUPER excited to pass along some absolutely FANTASTIC NEWS!!

Another Next-Generation-Superstar-MHFer is on the way...Matt and Katie are EXPECTING!!! 


Congrats!! we are THRILLED to see the MHF family GROWING!! The labor WOD is tentatively scheduled for July 8th!


MONDAY, DECEMBER 30th


STRENGTH:

Back Squat:

3-3-3-3-3


MetCon:

5 RFT

7 Back Squat @ 50% 1RM

10 HSPU


* * * The Holiday Challenge * * *

Wraps up THIS week! Friday, January 3rd!!

Check your email for details from Coach Rachel.

Push hard through the finale!


SATURDAY, DECEMBER 28th


FOR TIME

40-30-20-10

Box Jump 24/20

Pull-Up

Sit-Up

MHF'ers, Our friends at The Green Herb NEED our help!

The Great Folks over at The Green Herb are moving to the new shop this weekend!! There is a lot to move and could use some help getting everything over to the new space. If you can spare some time this weekend, please head over and help move a load or two. They would greatly appreciate the help! Facebook Sarah with questions or chat with a Coach.


HOLIDAY SCHEDULE

Monday, 12/23 - Normal Schedule

Tuesday, 12/24 Christmas Eve

  • 9am 
  • Noon
  • 3pm

Wednesday, 12/25 - CLOSED

Thursday, 12/26 - CLOSED

Friday, 12/27 - Normal Schedule


 FRIDAY, DECEMBER 27th

STRENGTH:

Snatch 3-3-3-3-3

(add 1-3lb to each set from Oct 15th lifts)


MetCon:

For Time 

100 OHS @ 40% of 1RM


TUESDAY, DECEMBER 24th

"On the first day of Christmas..."!!


Just like the song...

12 Days of Christmas*

  1. MU
  2. 200M Run
  3. Back Squat
  4. STOH (Shoulder to Over Head)
  5. Power Clean
  6. Calorie Row
  7. T2B
  8. HSPU
  9. DU
  10. Deads
  11. Burpees
  12. KBS #70/#55


*All BB Lifts are based off of 65% 1RM of your heaviest OH lift**


MONDAY, DECEMBER 23rd

Funday Monday, short week!!!


STRENGTH:

Floor Press

10-10-10-10-10


MetCon:

3 RFT*

10 Thruster

10 Floor Wiper

10 SDHP

*#95/#65 for all movements


SATURDAY, DECEMBER 21st

9am MetCON, get in here!!!


20 Minute AMRAP

50 Double Unders

20 KB Thrusters #55/#35

20 Hand Release Push Ups

Thanks to everybody who came in and celebrated Coach Patton's birthday with the "Choose Your Own Adventure" BIRTHDAY WOD!

And Coach, nice work with the HSPUs, FREE STANDING!!


FRIDAY, DECEMBER 20th

Happy Birthday, MHF's General Patton!


Dearest Coach,

Thank you for guiding (forcing) us through all of the wicked awesome programming (torture)!

But seriously, thank you for all you do and all you give to help make CrossFit MHF our home. Thank you for making it the warm, welcoming environment that we love. We appreciate you and your passion for encouraging us to "Be Better" and work towards our best US.

Love, 

Your MHFers

P.S. We hope you love your workout, it's a "choose your own" adventure!!!

20 Min AMRAP

12 Reps: "Choose your own"; gymnastics skill

  • (IE HSPU, Muscle Up, etc)

6 Reps: "Choose your own"; either C&J or Snatch @ 80% 1RM

20 Reps: "Choose your own"; core movement

  • (IE Hollow Rocks, T2B, K2E, etc)

THURSDAY, DECEMBER 19th

ROW, ROW, ROW!


SKILL:

Max Distance for 3 consecutive long jumps

STRENGTH:

BB Bent Over Row

10x10

MetCon:

3 RFT

10 Calorie Row

10 OHS #95/#65


WEDNESDAY, DECEMBER 18th

1/2 WAY...IT'S HUMP DAY!!!


STRENGTH:

50 Strict Ring Dips

Broken up however you choose

MINI MetCon 1:

3 Minute

Prowler Push - Max Distance

#100/#60

MINI MetCon 2:

4 MINUTE AMRAP

10 Burpees

10 Air Squats


* * * The Holiday Challenge * * *

Continues though Friday, January 3rd!!

Keep crushing it! 


TUESDAY, DECEMBER 17th

TGU TUESDAY!!!


SKILL:

TGU

3-3-3

STRENGTH:

Front Rack Lunge

7-7-7-7-7

MetCon:

For Time

75 SDHP #115/#75


Please welcome our newest MHFer!

Racquel the most recent Elements Grads...

   WELCOME TO IT!!   


MONDAY, DECEMBER 16th

Birthday WOD!


About the same time Katie had her last birthday, we were celebrating her completion of N.P. school, exams and boards AND graduating our Elements program. In the past year, we have seen some incredible things ouf of her!

Gettin' up with Turkish Get Ups,

Gettin' down with Zercher Squats,

Throwing heavy weights overhead,

Going head over heels for CrossFit,

Completimg her VERY FIRST TRIATHLON!

Moving heavy StrongMan equipment, crushing the FARMER CARRY!

Dear Katie,

It has been such a pleasure being able to introduce you to CrossFit and celebrate with you in all of the successes you have had while on this path. We look forward to continued awesomeness and fun!

We hope you have a SUPER AWESOME happy birthday and we hope you LOVE your Birthday WOD!

Love,

Your MHFers


SKILL:

32 BB ROLL-OUT

(Broken up how ever you need)


STRENGTH:

BACK SQUAT

32 REPS @ 65% 1RM

(Broken up how ever you need)


METCON:

30 sec between each movement

  • 3 MIN AMRAP - KB SWINGS #55/#35
  • 2 MIN AMRAP - PUSH PRESS @ 60% 1RM
  • 3 MIN AMRAP - BOX JUMPS 24/20
  • 2 MIN AMRAP - PULL-UPS

SATURDAY, DECEMBER 14th


"TABATAS"

Wall Ball #20/#14

*Athlete Choice*

Sit-Up

Lunge

*Athlete Choice*

Stick Jump


* * * THE ORIGINAL WET MET * * *

SWIM WOD IS ON Y'ALL, BENCHMARK!!

  • 3:30 - Davin, Barb, Jeromy
  • 4:00 - Spillman, Foryst
  • 4:30 - Lacey, Rach, Renee
  • 5:00 - Lesley, Rikki, Berg


**If you RSVP'D, but do not see your name, contact a coach**


FRIDAY, DECEMBER 13th

FRIDAY AND BENCH DAY?!?! HECK, YES!


STRENGTH #1:

Bench 4 x10 @ 70% 1RM


STRENGTH #2:

BB Step-Up 3x10


MetCon:

Get as Far as Possible in 6Min

Rep Scheme 4, 8, 12, 16, 20 ....

Deads @ 55% 1RM

Burpee


THURSDAY, DECEMBER 12th

Excellent work on Wednesday's INVERSIONS!


STRENGTH:

Behind the Neck Jerk

10x1 @ 90% 1RM


MetCon:

3 RFT

15 Thrusters #115/#75

10 KB Swing #70/#55


* * * SWIM WOD * * *

The Original Wet Met!

THIS SATURDAY, 3:30PM - 5:30PM!

MAKE SURE TO RSVP BY 3:00PM THIS FRIDAY!! Get your name on the white board so you can get your booty in the pool! 

IT IS A BENCHMARK!!


WEDNESDAY, DECEMBER 11th

HUMPDAY!!


SKILL:

Get Inverted ...

HSPU, Wall Walk, HS Walk, Kick-Up...


STRENGTH:

Strict Pull-Up 5x10

Load these if you are able to do so


MetCon:

8Minute AMRAP

Max Linked Pull-Up

15 Box Jumps 24/20


**Score is total pull-ups


TUESDAY, DECEMBER 10th

Snatch day! Oh, yes!!!


STRENGTH:

Snatch  

5x2 @ 85% 1RM

MetCon:

7RFT

3 Power Snatches  #125/#85

30 DU

We love the support of fellow MHFers on O-Lift days!!


MONDAY, DECEMBER 9th

FUNDAY!


20 Min AMRAP

3 Bear Complex - chose your weight wisely

15 Push-Ups

15 T2B

**Score is total rounds & load moved**


* * * The Holiday Challenge * * *

Continues though Friday, January 3rd!!

We are seeing some awesome results, keep up the GREAT work!!


* * * MHF HOLIDAY P-A-R-T-Y * * *

Thank you all for braving the cold and making it as awesome as it was!!! 

HUGE THANKS to Amber and Mikey Sasina for opening their house up to the MHFers and hosting the party again!! We love you guys!


SATURDAY, DECEMBER 7th

You KNOW we get it hot at MHF!


20 MIN AMRAP:

20 KB Swings #55/#35

20 Burpees

20 "V" Ups


MHF HOLIDAY P-A-R-T-Y!

TODAY, 5:30pm!

We are looking forwad to seeing all of your faces! If you have NOT signed up for something to bring by NOON SATURDAY, it will be assigned to you. Coach AWESOMESAUCE (Rachel) will be sending text messages shortly after noon.


FRIDAY, DECEMBER 6th

Birthday WOD on a Friday? HECK TO THE YEA!


If you believe, "Slow and steady wins the race", you have never had the pleasure of watching or throwing down in a WOD with Matt. You would see that consistent and calculated wins the race!

Perfect form = efficiency. Flawless technique. High work capactiy.

From the first MetCon, we knew there was a kool-aide drinker and a BAAAAAAD MHFer ready to be unleashed!

Through elements, into your first BIG CrossFit competition, you always exhibit a calm intensity that keeps us all pushing harder and striving to be better.

Matt,

From a chance meeting and some kick ass workouts, to a full blown CrossFitter, it has been an absolute pleasure!! We feel extremely blessed that you have allowed us to be along on your CrossFit journey. You and Katie bring a special energy to the gym and we love that about you!

We hope you have a HAPPY, HAPPY Birthday and we hope you LOVE your birthday WOD! (We made it JUST for YOU!)

Love,

Your MHFers

STRENGTH #1:

Push Press 

7-7-7

STRENGTH #2:

Front Squat

3x12 @ 70% 1RM

Met-Con:

7Min AMRAP

3 MU

12 Front Squat #115/#75

7 Push Press #115/#75


MHF HOLIDAY P-A-R-T-Y!

THIS SATURDAY!

We are finalizing the ingredients and details for 'The Boil and the "Who's bringing what" list. Check the Facebook invite or chat with Head Coach AwesomeSauce! (Rachel) 


Check out the updated "Upcoming Events" page!

(Say it wth me,"PARTY!")

THURSDAY, DECEMBER 5th

Bundle up, drive safely & bring a warm, dry pair of shoes


Strength #1:

Heaving Snatch Balance 1-1-1-1-1


Strength #2:

Snatch 3-3-3


Met-Con Benchmark:

"Annie"

50-40-3-20-10

DU

Sit-Ups


WEDNESDAY, DECEMBER 4th

All classes will be held as normally scheduled!

Bundle up & bring a warm, dry pair of shoes to CRUSH this WOD in!


Come in and warm-up with this mid-week Met-Con!

22Min AMRAP

20 Deads @ 65% 1RM

18ft Handstand Walk

12 Box Jumps 24/20

10 Ring Dips


REMINDER:

**RSVP's FOR THE MHF HOLIDAY PARTY NEED TO BE IN TODAY!**


TUESDAY, DECEMBER 3rd

OH!


STRENGTH:

OH! It's ... OHS!!

3 x 5 @ 85% of 1RM


MetCon:

3 RFT

5 Hang power Snatch #115/#75

20 Back Rack Lunges #115/#75

15 T2B


Please welcome our newest MHFers!

Sam and Rachael are the most recent Elements Grads...

   WELCOME TO IT!!   


MONDAY, DECEMBER 2nd

New day. New WOD. New week. New month. NEW START!


STRENGTH:

Cleans*

3 x 3 @ 80% of 1RM

*(Cleans or Power Cleans)

MetCon:

10 to 1 and 1 to 10:

  • HSPU (10 to 1)
  • Power Clean @ 60% of 1RM (1 to 10)

BurnOut:

2 Minutes Max Rep

Hollow Rocks


* * * The Holiday Challenge * * *

Monday, November 25th - Friday, January 3rd!!

Alright teams, this is when the rubber meets the road!!

Lean on your team mates. Provide that supportive shoulder. Let's get through the holidays wthout having that not-so-awesome holiday weight to lose come New Year!

A couple of Monday thoughts to keep in mind:

  1. Over indulge = bulge!
  2. "Can I make a better decision?"

You all have an awesome support system with your fellow MHFers and your coaches, take advantage... We CAN do this!!