CROSSFIT MHF
FEBRUARY WOD

"THE SEASON HAS BEGUN!"


THURSDAY, FEBRUARY 28th



FEBRUARY HAS LEFT THE BUILDING!


SKILL

Around The Worlds

WOD

5 RFT

5 Dead Lifts #205 / #135

300 M Row

2 Muscle Ups (or 4 CTB Pull Ups & 4 Ring Dips)

20 Sit Ups






WEDNESDAY, FEBRUARY 27th



HAPPY HUMPDAY! 


STRENGTH 1

Split Jerk

3 - 3 - 2 - 2 - 2

STRENGTH 2

Behind the Neck Jerk

2 - 2 - 1 - 1 - 1

WOD

10 Minute AMRAP

7 HSPU

35 DU

10 T2B


TUESDAY, FEBRUARY 26th



LOVE, LOVE, LOVE COLORADO WEATHER!! 


STRENGTH

Back Squat 

5 - 5 - 3 - 3 - 3 - 2 - 2

WOD 

For Time:

Cleans #165/#110

5,4,3,2,1

Wall Balls #20 / #14

25, 20, 15, 10, 5




STAIR CLIMBERS!!

If we have some tender shins/shin splints, check this video out. (I know, "dieselcrew" sounds a little beastly, but the big dawgs have good tricks, too!) Feel free to watch the entire video. They go over a lot of prep work, but since we already have some beat up calves, please forward the video to 4:38.  

This isn't going to feel awesome when you do it, pretty painful, actually. BUT, it will help! Let the video play to the end. This ice trick is one that the original Mack Daddy used for YEARS when running marathons. (He froze mini dixie cups).


NO 5:15 AM CLASS!

PLEASE DRIVE SAFELY OUT THERE!

MONDAY, FEBRUARY 25th



AWESOMENESS ABOUND! Checking big items off the list!!


SKILL:

Gymnastic GOAT

(Ring Dips, Pull-Ups, HSPUs, HS Walk, L-Hold)

 

20min AMRAP:

5 Snatch #96/#65

10 Push Ups

10 BB Lunges #95/#65

20 Stick Jumps

(ABOVE, L to R) Dana, Stephen, Foryst and Dan (a.k.a. Team Tattoo) fought hard, with awesomeness and poise, at the 2013 Abdominal Snowman Challenge!!

~ ~ ~ ~

(BELOW, L to R) Nikky, Lesley, Lacey, Jeromy, Rachel, Dana, Erin, Michelle, Renee, Mishara, Kate, Wendy all CRUSHED the Stairs!! Excellent work at the 2013 Fight For Air Stair Climb!

 

Ladies and Gentlemen, you performed MAGNIFICENTLY!! You should ALL be VERY, VERY proud! WE ARE!!


SATURDAY, FEBRUARY 23rd

IT IS A BIG SATURDAY!!


25min AMRAP
50 DU

25 Sandbag Ground to Shoulder #45/#30

20 Sit-Up

* * * * NO OPEN GYM!! * * * *

Following the 9am MetCon, we are heading up to cheer on Dan-o, Foryst, Steve, Dana"Team Tattoo" at The Abdominal Snowman Challenge, Conviction CrossFit on Saturday!!

 

* * * * Swim WOD * * * *

8 Rounds for Time:

50 yard sprint, 15 second tread

 4:30pm Crew: Barb, Wendy, Lesley, Nikky, Davin, Tanner, Jess

5:15pm Crew: Rachel, Rikki, Mishara, Joe

 

* * * * STAIR CLIMB* * * *

If you are wanting to Carpool to the race, text Rachel. We will be leaving MHF Sunday morning, 8am SHARP!!


FRIDAY, FEBRUARY 22nd

It's cold. But it's Friday and we keep it HOT!!


SKILL

Barbell Rollout

STRENGTH

Push Press

10 - 10 - 8 - 6 - 4 - 4 - 4

WOD:5 RFT

12 Pull-Up

20 Plyo Lunge

30 sec Hollow Body Hold

There will be no open gym on Saturday, we are closing down after the 9am MetCon. We are heading up to cheer on "Team Tattoo" at The Abdominal Snowman Challenge, Conviction CrossFit on Saturday!!

Dan-o, Foryst, Steve, Dana..."GIT'YOU SOME!!!" 

 

* * * *

* * * * Swim WOD * * * * 

This Saturday, 4:30pm. It's ON!

MUST RSVP by 3:30pm Friday.


* * * THIS SUNDAY!!! * * *

FIGHT FOR AIR STAIR CLIMB

The team will be charging up the stairs a little before 10am. 
YOU ARE GOING TO DO AWESOME! 


THURSDAY, FEBRUARY 21st

Athletes, We are looking a BIG weekend!! Get that body prep'd...HYDRATE and get ALKALINE! Load up on VEGGIES and H2O


WOD

Three 7 Minute AMRAPs, 2 minutes rest between each:



7 Minute AMRAP

300M Row

10 OHS #95/#65


* * REST 2 MINUTES * *

7 Minute AMRAP

20 Second "L" Hold

15 Back Squats #95/#65

* * REST 2 MINUTES * *

7 Minute AMRAP

12 Box Jumps 24"/20"

10 KB Snatch #45/#35


WEDNESDAY, FEBRUARY 20th

Bench. Check. Squats. Check. Deads. TODAY!! Aaaand, Check.


STRENGTH

Good Mornings

10 - 10 - 10 - 10 - 10

WOD, 12 Minute AMRAP

6 Deads #225/#155

12ft Handstand Walk

8 KB Swings #55/#45

 

 

 

* * * * *

* * * THIS WEEKEND!***

  1. Saturday 9am MetCon is on!!
  2. We will not be having Open Gym on Saturday. IMMEDIATELY following the completion of the MetCon, We are closing up and heading to Conviction CrossFit to cheer on Foryst, Dana, Steve and Dan (a.k.a. Team Tattoo). Let's make some MHF'er noise! 1st Annual Abdominal Snowman Challenge 
  3. Saturday 4:30pm Swim WOD is on! Please RSVP by 3:30pm Friday to ensure proper scheduling.
  4. Sunday's FIGHT FOR AIR STAIR CLIMB
    The Team will be heading up the stairs around 9:50'ish.

TUESDAY, FEBRUARY 19th

Big Bench work on Monday!

Are the Calves tight from the DUs? BOOM! Fix that business!!!


STRENGTH

Front Squat

5 - 5 - 5 - 5 - 5

WOD: 7 RFT

5 Squat Clean & Jerks #135/#95

8 Sandbag Get-Ups #45/#30


MONDAY, FEBRUARY 18th

MONDAY, FUNDAY! 


STRENGTH

Bench

10 - 10 - 8 - 6 - 4 - 4 - 2

WOD

Buy-In: 30 KTE

100 DUs

Cash-Out: 50 GTO 45#/25#

* * * THIS WEEKEND'S EVENTS!***

SWIM WOD!!



Feb 23rd, 4:30pm-6:00pm

Please RSVP BY 3:30pm the Friday.

* * * * *

1st Annual Abdominal Snowman Challenge 

Saturday, Febraury 23rd, it's on! We are gonna be screaming for Dan-O, Foryst, Steve and Dana up in Erie! Show some MHF'er LOVE!

* * * * *

FIGHT FOR AIR STAIR CLIMB
02/24/2013 (Sunday)

56 floors. 1,098 steps.

3...2...1...GO!!!

(Click the banner BELOW to join the CrossFit MHF team!)


SATURDAY, FEBRUARY 16th

9AM - WE'RE OPEN...AND IT'S ON!!! 


 

5 RFT:
15 KB SDHP #70/#55
12 Pull-Up
15 Wall Ball #20/#14
25 Hollow Rocks

* * * SWIM WOD'ers!!!  * * *

If you RSVP'd, please check your Facebook PMs for details.

Get your kick ON!!


FRIDAY, FEBRUARY 15th

T.G.I.F. CHIPPER! 


1 RFT
30 OHS #95/#65
30 KB Swings
30 Thrusters #95/#65
30 T2B
30 Snatch #95/#65
30 Burpee

* * *
* * *  This Saturday's Swim WOD!!! * * *

Feb 16th, 4:30pm-6:00pm

Please RSVP BY 3:30pm Friday. There will be (at least) two classes, so we need an exact head count so we can segment the group.

We will be having an additional February SwimWod:

Feb 23rd, 4:30pm-6:00pm


THURSDAY, FEBRUARY 14th

Happy St. Valentine's Day!


SKILL

Muscle-Ups



STRENGTH        

Sumo Deads 5 - 5 - 3 - 3 - 2

WOD: 3 RFT
5 Deadlifts @ 70% 1RM
50 DU
10 Ring Dips


WEDNESDAY, FEBRUARY 13th

 TABATA TIME!!


TABATAS!

Calorie Row
Push-Ups
Plyo Lunge
GHD Sit-Up

* * *
* * * February Swim WODs!!! * * *

Feb 16th, 4:30pm-6:00pm

Feb 23rd, 4:30pm-6:00pm

Please RSVP BY 3:30pm the Friday of the each Swim WOD. 

 

 

* * * * *

**1st Annual Abdominal Snowman Challenge **

Saturday, Febraury 23rd, it's on! We are gonna be screaming for Dan-O, Foryst, Steve and Dana up in Erie! Show some MHF'er LOVE!

 * * * * *

FIGHT FOR AIR STAIR CLIMB
02/24/2013 (Sunday)

56 floors. 1,098 steps.

3...2...1...GO!!!



TUESDAY, FEBRUARY 12th

EXCELLENT SQUATTING, MAGNIFICENT BOTTOM POSITIONS!!


SKILL

Max Height Box


STRENGTH

Snatch

5 x 3 @ 70% 1RM

WOD

8Min AMRAP

3 Squat Cleans #155/#100

6 HSPU

Even while mid air, our Junior Jumper has a very strong, knee out position. He effectively:

  • Started the movement in a strong position,
  • Continued through the movement tunnel in a strong position,
  • Ended the movement in a strong position,  
  • which = successful jump,
  • which = the beauty of movement.

MONDAY, FEBRUARY 11th

FUNDAY MONDAY


STRENGTH

BACK SQUATS 10 - 10 - 10 - 10 - 10

WOD

Death by: Pick Your Poison

* * *
* * * POOL TIME!!! * * *

Swim WODs!

Feb 16th, 4:30pm-6:00pm

Feb 23rd, 4:30pm-6:00pm

Please RSVP BY 3:30pm the Friday of the each Swim WOD.


SATURDAY, FEBRUARY 9th

9am! Get it done EARLY before the chill arrives!


30 Min AMRAP

30 Air Squats

10 HSPU

30 Air Squats

12 Shoot Through

 

 

* * *
* * * February Swim WODs!!!  * * *

Feb 16th, 4:30pm-6:00pm

Feb 23rd, 4:30pm-6:00pm

Please RSVP BY 3:30pm the Friday of the each Swim WOD. 

 

 

 

1st Annual Abdominal Snowman Challenge

Athletes who are throwin' down, please plan to spend a few minutes at Open Gym. We are SUPER STOKED to come cheer & scream for you on February 23 up at Conviction Crossfit!

Y'all are gonna ROCK! 


FRIDAY, FEBRUARY 8th

FABU!! IT IS FRIDAY!


STRENGTH

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

WOD

3 RFT

10 Deads #135/#95

30 DU

6 Power Clean #135/#95

30 DU

3 Jerks #135/#95

30 DU


THURSDAY, FEBRUARY 7th

Time for some BIG UPs! 


SKILL:

Vertical Jump 

 

 



 

 

STRENGTH:

Strict Pull-Ups

4 x 8

 



WOD: 7Min AMRAP

10 Zercher Squats #135/#95

10 T2B

 

 

 

 

 

BURNOUT: For Time

OH Hold #65/#45


 

* * * POOL TIME!!! * * *

February Swim WODs are scheduled!! 

February 16th, 4:30pm-6:00pm
and
February 23rd, 4:30pm-6:00pm

Please ensure your spot by RSVP'ing BY 3:30pm the Friday prior to each Swim WOD.


WEDNESDAY, FEBRUARY 6th

BIRTHDAY WOD!!


VERY EFFICIENTLY moving StrongMan apparatus...

Doing the "Kiss Me Dirty" race with the Lady MHF'ers...

Over head with BIG weight...

Back squatting like a BEAST... 

or holding calm at the bottom of a Zercher Squat, fully Zen-faced...

...or graduating from Regis University (CONGRATS!), she is always super fun, super happy, with a splash of sassy and always, ALWAYS up for something new and exciting!

 

From your MHF Crew, Happy Birthday, Danielle!!! As requested, here's your BIRTHDAY WOD!!


TUESDAY, FEBRUARY 5th

RE-TEST...DESTROYED!! EXCELLENT OUTPUT!!


STRENGTH

OHS

10 - 10 - 10 - 10 - 10


WOD:10 Min AMRAP

3 Snatch #105/#75

8 Ring Dips


BURNOUT

FOR TIME

30 GHD Sit-UpS

 

* * * FEBRUARY SWIM WODS * * *

February 16th, 4:30pm-6:00pm
and
February 23rd, 4:30pm-6:00pm

 

Please ensure your spot by RSVP'ing BY 3:30pm the Friday prior to each Swim WOD.




MONDAY, FEBRUARY 4th

RE-TEST!!


BACK ON TRACK FOR THE NEW YEAR" RE-TEST!!

Less than 5 weeks ago, we measured baseline stats for our SKILL, STRENGTH and CONDITIONING components. If last week's body measurements were any indication, you all are going to SMASH your original scores! 

SKILL

Choose ONE of the following:

  1. 2 Minutes of Double Unders
  2. 2 Minutes of HSPUs
  3. Max Time L-Hold

STRENGTH

OH PRESS 2 - 2 - 2

AND...choose ONE of the following:

  1. Deadlift 3 - 3 - 3
  2. Back Squat 3 - 3 - 3

 

 

CONDITIONING (WOD)

1RFT:

500 Meter Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull ups (can be kipped)

MHF'ers Night with the Mammoth! AWESOME FUN, GREAT GAME! MAMMOTH WON!


SATURDAY, FEBRUARY 2nd

HERO WOD to end the week. NICE!


"MORRISON"

 50 - 40 - 30 - 20 - 10

Wall Ball #20/#14

Box Jump 24"/20"

KB Swing #55/#45
 

* * * * *

* * * *TONIGHT!!! * * * *

MHF'ers night with the Mammoth!! TONIGHT!!!

"MORE COWBELL!"


FRIDAY, FEBRUARY 1st

"WEAR RED DAY" is an important part of the Go Red for Women goal to build awareness and urge women to take concrete actions to reduce their risk of heart disease, and to raise necessary funds for research and education.


 

STRENGTH

 

BB Step-Ups 6 x 5

WOD

21-15-9

Front Squat #115/#85

Plate GTOH #45/#25

PR'ing on FRAN is RAD.

But THIS is why CrossFit MHF is really here...

 

Facts on Women and Heart Disease:

  • Heart disease is the leading cause of death for women in the United States, killing 292,188 women in 2009—that’s 1 in every 4 female deaths.
  • Although heart disease is sometimes thought of as a "man's disease," around the same number of women and men die each year of heart disease in the United States. Despite increases in awareness over the past decade, only 54% of women recognize that heart disease is their number 1 killer.
  • Heart disease is the leading cause of death for African American and white women in the United States. Among Hispanic women, heart disease and cancer cause roughly the same number of deaths each year. For American Indian or Alaska Native and Asian or Pacific Islander women, heart disease is second only to cancer.
  • About 5.8% of all white women, 7.6% of black women, and 5.6% of Mexican American women have coronary heart disease.
  • Almost two-thirds (64%) of women who die suddenly of coronary heart disease have no previous symptoms. Even if you have no symptoms, you may still be at risk for heart disease.

Risk Factors:

High blood pressure, high LDL cholesterol, and smoking are key risk factors for heart disease. About half of Americans (49%) have at least one of these three risk factors.

Several other medical conditions and lifestyle choices can also put people at a higher risk for heart disease, including:

  • Diabetes
  • Overweight and obesity
  • Poor diet
  • Physical inactivity
  • Excessive alcohol use

courtesy, CDC.GOV Centers for Disease Control and Prevention