CROSSFIT MHF
JANUARY WOD

"BACK ON TRACK FOR THE NEW YEAR"!


THURSDAY, JANUARY 31st

2013 CROSSFIT GAMES ... THE SEASON IS HERE!


SKILL

Elevated Knee Jumps

STRENGTH

Snatch 5 x 2 @ 90% 1RM

WOD

On the Minute, for 10Min...

5 OHS #105/#75

30 Stick Jumps


 

 

* * * Get your nuggets'o'info below* * *  

Nugget 1:

BACK ON TRACK FOR THE NEW YEAR!!


  • Saturday Feb 2nd: MEASUREMENTS! MUST (MUST!) RSVP to Coach Rachel to get your appointment time!
  • Monday, Feb 4th: Fitness Re-Test!


Nugget 2:

THIS SATURDAY NIGHT! HOLLAH!!




Nugget 3:

The 2013 Reebok CrossFit Games season is a three-stage test of fitness, comprised of the Open, Regionals, and the world championships, the CrossFit Games.
 


WEDNESDAY, JANUARY 30th

HUMPDAY DATE WITH ONE OF THE GIRLS WE LOVE! 


"ANGIE"

100 Pull-Ups

100 Push-Ups

100 Sit-Ups

100 Air Squats


TUESDAY, JANUARY 29th

BEEEEAUTIFUL SOTTS!


SKILL

Handstand Walks

STRENGTH

Deads 5 - 5 - 5 - 5 - 5

 

WOD: 3 RFT

300 M Row

5 HSPU

35 DU

20 BB Lunges #75/#45

15 KTE

 

Matt and Katie crushin' some deads, making it look easy!

* * * * * *

* * * NEW MHF NEWS * * *

1) MHF'ers night with the Mammoth

2) "BACK ON TRACK FOR THE NEW YEAR" Challenge Info

3) FIGHT FOR AIR STAIR CLIMB details

1)"Lacrosse Out Cancer"

Saturday, February 2nd, 7pm 

The University of Colorado Hospital has discounted tickets for the Mammoth's "Lacrosse out Cancer" game. We had an AWESOME time last year and this will be another fun one!

2) "BACK ON TRACK FOR THE NEW YEAR"!

Excellent work with the first three weeks! We are impressed, inspired and super proud of the efforts we are seeing and the results you are enjoying! Keep up the good choices and pushing yourselves to ...         BE BETTER!

  • Saturday Feb 2nd: Measurements! MUST (must MUST) RSVP to Coach Rachel!
  • Monday, Feb 4th: Fitness Re-Test!



3) 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!)


MONDAY, JANUARY 28th

START THE WORK WEEK OFF RIGHT!


STRENGTH 1

Sotts Press 5 x 3 

STRENGTH 2

OHS 3 - 3 - 3 - 3 - 3

WOD

6 Minutes AMRAP

3 Clean and Jerks @70%

8 Burpees


SATURDAY, JANUARY 26th

SATURDAY MET-CON!


25 Min AMRAP

20 Steps - OH Walking Lunges #45/#25

30 Ft - Sled Push

20 - Slammer GTOH #40/#30

10 - Pull-Ups

12 "V"-Ups

 



* * * UPCOMING EVENTS * * *

*Lesley's birthday celebration - TONIGHT! *

* *MHF'ers Night Out with the Mammoth* *

"Lacrosse Out Cancer" Saturday, February 2nd at 7pm

The University of Colorado Hospital has discounted tickets for the Mammoth's "Lacrosse out Cancer" game. We had an AWESOME time last year and this will be another fun one! 


FRIDAY, JANUARY 25th

IT'S ANOTHER BIRTHDAY WOD!!!


Dear Kool-aid drinking MHF'ers,

We gather today to celebrate. It's a milestone of a birthday for a special lady who has had some big milestones this past year. Lesley completed "Elements" and she was OFF on a journey!

Got her MOBILITY on...

Got her STRENGTH on... 

#195 Deadlift. PR, just sayin'.

 

Got her COMPETITION on at CF Surge's 1st Annual Hangover. Classic. Classic. (There's the other one.) 

#65 OverHead Squat (OHS). PR, just sayin'.

 

Got her SWIM, BIKE, RUN on...  

and that's just the beginning!!

 

Lesley, We look forward to continuing along with you on this AMAZING journey into one of the most FABULOUS decades!!

HAPPY, HAPPY BIRTHDAY!

 

Sooooo...HERE'S your birthday WOD!!

 



SKILL: Long Jump

Looking for lots of new PR's today!!



STRENGTH: Farmer Carry

4 attempts to reach max load for 60 ft



WOD: 1 RFT

20 KB Thrusters Left Hand #35/#25

40 Sandbag Get-Ups #45/#30

20 KB Thrusters Right Hand #35/#25

40 Hand Release Push-Ups



CASH-OUT: Max Plank Hold

Lesley's birthday celebration ...

THIS SATURDAY EVE!

Details are on Facebook, on the white board, or chat with a Coach or your favorite In-The-Know-MHF'er for the info!

You KNOW it's gonna be a party!



THURSDAY, JANUARY 24th

BENCH DAY!


Here's a classic clip for your Thursday entertainment. ENJOY!

STRENGTH

BenchPress

10 Reps@ 80% 1RM 

20 Reps@ 70%

30 Reps@ 60%

40 Reps@ 50%

SKILL

"L" Sit

 

WOD

1RFT

100 WallBalls #20 / #14


WEDNESDAY, JANUARY 23rd

Three weeks into the "BACK ON TRACK" challenge!

Zen-faced Skill improvements. Losses of holiday weight. BIG PRs. We are experiencing what "BEING BETTER" is all about! Keep up the OUTSTANDING work!


STRENGTH 1

Good Mornings

3 x 10

STRENGTH 2

Back Squat

NFT 50reps @ 70% 1RM

WOD: 10 - 8 - 6 - 4 - 2

Deadlifts #225/#135

HSPU

T2B

Welcome the most recent Grad from Elements and the newest Kool-aide drinkin' MHF'er, Joe!


TUESDAY, JANUARY 22nd

Going OVER HEAD! 


STRENGTH 1

OH Press 5 x 2

STRENGTH 3

Push Jerk 5 x 2

STRENGTH 2

Push Press 5 x 2

STRENGTH 4

Split Jerk 5 x 2

WOD: 6 Minute AMRAP

3 Cleans #155 / #110

5 KB Swings #70 / #55

7 Box Jumps 30" / 24"


MONDAY, JANUARY 21st

We Honor Dr MLK, Jr.

HOLIDAY SCHEDULE! Only 3 classes:

515am  800am  Noon


WOD: 1RFT

21 Thruster #95 / #65

21 DU

21 Snatch #95 / #65

21 DU

21 Bar Over Burpee

21 DU

SDHP #95 / #65

21 DU

K2E

21 DU

OHS #95 / #65

* * * UPCOMING EVENTS * * *

*Lesley's birthday celebration - THIS SATURDAY EVE! *

Details are on Facebook, on the white board, or chat with a Coach or your favorite In-The-Know-MHF'er for the info!

* *MHF'ers Night Out with the Mammoth* *

 "Lacrosse Out Cancer" Saturday, February 2nd at 7pm 

The University of Colorado Hospital has discounted tickets for the Mammoth's "Lacrosse out Cancer" game. We had an AWESOME time last year and this will be another fun one! 

Tickets are $20 for the lower level and $5 of each ticket sold goes back to the Hospital Cancer Center!!
 

 Contact Lacey to RSVP a ticket in the AWESOME Section!
 


SATURDAY, JANUARY 18th

Beautiful Colorado Saturday!


Complete...FOR TIME!!

75 Calorie Row

100 Plate Around The Worlds #45 / #25

200 Air Squats

75 Ring Dips

100 Wall Ball Sit-Ups #14 / #10

Excellent work. Recovery position...

* * * OPEN GYM - Saturday 10am-Noon * * *

We had a KICK A## time during last week's Open Gym...we talked a little nutrition (especially key for the "Back on Track" challenge), freed up some tight tissue and Saw some BIG PR's!


FRIDAY, JANUARY 17th

FRIDAY!!!



SKILL

HSPU

STRENGTH

OHS 5 X 5

WOD

20-15-10-5 OF...

-Wall Balls #20 / #14

-Pull UPs

That's how Jesse rolls.


THURSDAY, JANUARY 16th

Its ALREADY THURSDAY...AND WARMER WEATHER!!


WOD: 20 Minute AMRAP

3 Bear Complex #135 / #95

50 DUs

20 Hollow Rocks


WEDNESDAY, JANUARY 16th

ImPRESSive efforts!'



STRENGTH

Squat Cleans 5x2 @90% 1RM



WOD

12 Minute AMRAP

10 BB Lunges @60% of BW

10 KB Swings #45 / #35

15 Second "L" Sit

* * * *

* * FRIDAY 6:30pm CLASS UPDATE!! * *

Starting THIS Friday, the 6:30 MetCon will be replaced by a 6:30 CrossFit class. The MetCon specific workouts are 6:30pm Mondays and the  Saturday 9am MetCon.  

(The Saturday 9am will remain free and open to the public)

* * * *

* * PIPE BURST UPDATE! * *

Thank you all for your patience while the box was being fixed. Running water is back on!! (OH! And the toilets work again!!!)


TUESDAY, JANUARY 15th

Muscle Up, Pressin' Up, WOD it up!


SKILL

Muscle Ups*

*If you dont have Muscle Ups, Pull Ups&Dips

STRENGTH

OH Press (NFT)

  • 10 Reps @60% 1RM
  • 20 Reps @50% 1RM
  • 30 Reps @40% 1RM
  • 40 Reps @30% 1RM

WOD

5 Minute AMRAP

10 Push Ups

10 Thrusters #95 / #65


MONDAY, JANUARY 14th

STARTING OFF THE WEEK ON THE RIGHT FOOT!!



STRENGTH, NFT

25 Deadlifts at 70%1RM

WOD

3RFT:

250 Meter Row

10 Power Snatches #95/#65

12 Sit Ups

15 Box Jumps 24'/20'




SATURDAY, JANUARY 12th

WINTER IS IN THE AIR!


Get As Far As Possible in 25Min...

Rep Scheme: 4, 8, 12, 16, 20, 24, 28, 32 ...

GTOH #45/#25

K2E

KB SDHP #45/#35

* * * *

* * * It's SWIM WOD time!!* * *

4:30-6:00pm, Thanks for RSVP'ing!

Adequate hydration and electrolyte balance is critical for optimal work output, and you KNOW we will be swimming hard! Remember to get & stay hydrated during the day (include some minerals!) AND bring your post workout nutrition!

SEE YOU IN DA POOL!


FRIDAY, JANUARY 11th

FRIDAY ALREADY?!


SKILL

5Min to practice your January Fitness Challenge Skill

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

 

STRENGTH

Squat Clean

5 - 5 - 3 - 3 - 2 - 2 - 1


WOD: 8Min AMRAP

2 Squat Cleans #135/#95

4 Front Squats

8 Burpees 

* * * *

* * * It's SWIM WOD time!!* * *

THIS SATURDAY 4:30-6:00pm

MUST RSVP by 4:30pm Friday



A LITTLE FRIDAY FUN ... 


THURSDAY, JANUARY 10th

EPIC SNATCHIN'!!


STRENGTH:

Behind the Neck Split Jerk

2 - 2 - 2 - 1 - 1 - 1 - 1

WOD: 4 RFT

200M Run

8 HSPU

12 T2B

**SWIMWOD!!!**

Saturday, January 12th, 4:30-6:00pm.

MUST RSVP by 4:30pm Friday.


WEDNESDAY, JANUARY 9th

ONE SUCCESSFUL WEEK  OF "BACK ON TRACK FOR THE NEW YEAR" IS IN THE BOOKS! AWESOME STUFF, CARRY THAT MOMENTUM FORWARD!!


STRENGTH

Snatch 6 x 3 @ 80% 1RM

WOD

2min @ each station (30 sec transition) FOR MAX REPS!

- Calorie Row

- Thrusters #95/#65

- Arch Rocks

- KB Snatch #45/#35

- DU

- Sandbag Get-Up #45/#30

* * * *

* * * SWIM WOD * * *

January 12th (Saturday), 4:30-6:00pm.

MUST RSVP by 4:30pm Friday.


TUESDAY, JANUARY 8th

Birthday WOD, #2!


KaydeeKate,

On Saturday, you were playing in Vegas for your birthday. Today, we celebrate your birthday with a BIRTHDAY WOD! 


Back squatting beast! (triple digits!)

Tackling a big box jump!

HAPPY BIRTHDAY SUNSHINE!

KAYDEE'S BIRTHDAY WOD!

SKILLS:

Cartwheels & Forward Rolls

WOD: 22Min AMRAP

1 Deadlift @ 85% 1RM

5 OHS #95/#65

22 Sit-Ups


MONDAY, JANUARY 7th

Birthday WOD, #1 of the week! 

Jesse, El-Sexo,

Your MHF birthday loves what you're bringin'...


A welcoming hand shake and hug,


a joke to make you smile,

 and a can do/must do attitude! 

HAVE AN AWESOME BIRTHDAY AND ENJOY YOUR BIRTHDAY WOD, JESSE!!!

STRENGTH 1:

Bench 7 - 7 - 7

STRENGTH 2:

Zercher Carry

3 attempts to reach MAX LOAD for 60 Feet

WOD

BUY IN:

32 Hollow Rocks

7 Rounds of:

7 KB Swings #70/#55

7 Pull Ups

CASH OUT:

32 Hollow Rocks


 

* * * *

* * * SWIM WOD * * *

January 12th (Saturday), 4:30-6:00pm.

MUST RSVP by 4:30pm Friday.



SATURDAY, JANUARY 5th

 THIS is how to start the weekend!


25 Min AMRAP

20 KB Swings #45/#35

40 Stick Jumps

5 Wall Walks

What?

Wait...Wha?!

Yep! That's Momma Patton (Our CrossFittin' Grandma) doing Walk Walks!


FRIDAY, JANUARY 4th

 YOU KNOW IT! T.G.I.F. !! 


STRENGTH:

Front Squat: 5-5-5-5-5

WOD: 5 RFT

10 BB Step-Ups #75/#45

12 Push-Ups

15 KB Rows #35/#25*

*(each hand)

* * * *

* * * SWIM WOD * * *

...is ON!!!

January 12th (Saturday), 4:30-6:00pm.

MUST RSVP by 4:30pm next Friday! a.k.a Hollar!!


 


THURSDAY, JANUARY 3rd

 HUGE AEROBIC OUTPUT DURING THE PRE-TEST! BIG PRs!  AWESOME WORK!!


STRENGTH: Snatch

2-2-2-2-2-2-2

WOD: 10Min AMRAP

10 OHS #95/#65

10 Ring Dips

First day of the challenge is in the books! Nicely done!! 

You are likely to encounter some bumps and kinks along the way, especially during the first few days. But hang in there, reach out to your coaches and each other. Keep pressing forward... 

 YOU WILL BE BETTER FOR IT!   

Have an AWESOME Thursday!


WEDNESDAY, JANUARY 2nd

SUPER EXCITED!! Day 1...and it starts!!!




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

Time to get baseline stats to help gauge improvements over the next 4 weeks (and beyond) through SKILL, STRENGTH and CONDITIONING.  



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)

  * * * 

 * * * BIG CONGRATS * * * 

To Besty and Lesley for their inspiring performances at the Hangover Classic, hosted by CrossFit Surge.

EXCELLENT WORK LADIES!!!

And a big thanks goes out to everybody who came out to cheer and encourage our fabulous ladies!

Happy New YEAR, MHF'ers!! We are excited about 2013!!


TUESDAY, JANUARY 1ST

01/01/2013


WE HOPE EVERYBODY HAD A SAFE AND HAPPY NEW YEAR'S EVE!

There will be no classes today. If you aren't on the couch catching a game or in the hills shrompin' some pow-pow, come on out and cheer on Betsy (a.k.a Miss P, a.k.a Mom) and Lesley at their very first CrossFit Team Competition! "The Hangover Classic" at CrossFit Surge

 TEAM NAME: CrossFit MHF Grandma and Crew

There are three WODs programmed. Our fabulous ladies will be going at approximately 9:30am, 10:38am and 1:33pm.

 

AND...Today is Betsy's birthday!! Since she will be competing today, we are going to hold her birthday WOD on FRIDAY!! CHECK IN!