CROSSFIT MHF
JULY WOD

HUMPDAY, JULY 31th

WHOOT WHOOT! HUMP-DAAAAAY! YAY!


JULY FITNESS RE-TEST (COMPARE 07/02/13)

Skill: Handstand Kick-Up, Hold, Push-Ups or Walks - - -5 Min for max reps or distance

Speed: 1 Mile Run

Strength: Back Squats: 5min for max reps at 80% Body Weight. If you can not do 80%;

  • imodified version 1 is 70%,
  • modified version 2 is 60%,
  • modified version 3 is 40%

Conditioning: 3Min AMRAP

Max Rep Thrusters #95/65

10 Sit-Ups

  • Score is number of Thrusters completed

TUESDAY, JULY 30th

Summer Challenge Ends THIS week! Keep up the PUSH, FINISH STRONG!! 


MetCon:

18Min AMRAP

Max Linked DU

15 Pull-Ups

10 Box Jumps 30/24

5 Power Snatches #115/#75

****AUGUST SWIM WODS****

 We will be serving up some SWIM/KICK/PULL love 4:oo-6:oopm on the following Saturdays:   

  • Saturday Aug. 3rd
  • Saturday Aug 17th

**For space/equipment planning, RSVPs are required by 3:30pm the Friday before each Swim WOD.


MONDAY, JULY 29th

Date night with one of the girls! (Duh, it's FUNDAY MONDAY!) 


SKILL:

Barbell Roll Outs 4 x 12

STRENGTH:

Push Press 12 - 12 - 12

MetCon

A date with...

KAREN

(150 Wall Balls for time #20/#14)


SATURDAY, JULY 27th

AHHHHHSOME SAUCE!


MetCon!

 3 RFT:

30 Pull-Ups

40 Sit-Ups

50 Plate Squats #45/#25

Scott, Christa and Rachel working those Pull UPs beautifully!


* * * * Swim WOD!! * * * *

PLEASE NOTE! If you are taking Highway 58 into Golden, the Washington Street Exit will be closed for MONTHS!* Please plan accordingly. We jump off one exit before Washington and take the scenic tour on in.

 

*You can thank WENDOVA for the good info!

WetMet!

3 x 100M, 90 seconds capped recovery

  • 2 strokes, your choice. Alternating 25s. One stroke down. The other stroke back.

5 X 50M Choice, 45 seconds for recovery

  • Crescendo, final 50 is all out 

4:00 D, JEROME, WENDOVA

4:40 BARBIE, SWEET TATER, LIL JESS

5:20 MIKE, BERGER, WEEZEY

6:00 SISSY, RACH, COLEMASON


FRIDAY, JULY 26th

TGIF WOD!


SKILL:

Long Jump

STRENGTH:

Step-Up&Reverse Lunge 3x8

MetCon:

8 Min AMRAP

10 BB Row #115/#75

12 Push-Ups

40 DU


THURSDAY, JULY 25th

BANGIN' METCON!!


Met-Con:

Buy-In: 800M Run

5 Rounds of:

12 T2B

8 Split Snatch #95/#65

Cash-Out: 800M Run


WEDNESDAY, JULY 24th

HUMPDAY!


STRENGTH 1:

Good Mornings 5x10

STRENGTH 2:

Deads 7-7-7-7-7


Met-Con:

3RFT

15 SDHP #95/#65

15 Push Press #95/#65


TUESDAY, JULY 23rd

TWO-FER!


SKILL:

July fitness skills!

MetCon:

3 Rounds, 1 Minute ON/15 Seconds OFF

  1. Calorie Row
  2. Prowler Push #115/#75
  3. Hollow Rock
  4. KB Swing #45/#35 

Please welcome the newest MHFer to proud big sister, momma, and poppa Phillips! (Lexi, Jesse and Sarah) 

Baby Wade Gray Phillips has arrived!


MONDAY, JULY 22nd

FUNDAY!


STRENGTH:

Thrusters 10 - 10 - 10

Then...

Max Linked Thrusters #115/#75

MetCon:

10 Minutes AMRAP

5 C&J #155/#105

20 Stick Jumps

4 Muscle Ups *

*If you don't have MUs, sub out 8 Pull Ups and 8 Dips


Jeromy, Davin, Foryst, and Mike at "ROOKIE GAMES"!

You all performed with excellence, we're very proud of you fellas!

* * * FITNESS GAMES * * *

AWESOMENESS ABOUNDS! Keep pushing and BE(ing) BETTER!

Two weeks left, keep on the throttle!


SATURDAY, JULY 20th

ROOKIE GAMES!!!


THIS SATURDAY, Please head up to CrossFit Julia to cheer on Jeromy, Mike, Davin & Foryst, who are all competing at the Rookie Games!

MHF Tattooed Male Review Show times are at:

  • DAVIN:    950AM, 1130AM, 200PM
  • JEROMY: 1000AM, 1130AM, 200PM
  • MIKE:     1000AM, 1130AM, 200PM
  • FORYST: 1020AM, 1130AM, 215PM

FRIDAY, JULY 19th

TGIF!!


STRENGTH:

Back Squat 5x3 @ 85% 1RM


Met-Con:

3 RFT

10 Front Squat #155/#95

12 Sit-Up

15 KB Swing #55/#35

THIS SATURDAY, Please head up to CrossFit Julia to cheer on Jeromy, Mike, Davin & Foryst, who are all competing at the Rookie Games!

MHF Tattooed Male Review Show times are at:

  • DAVIN:    950AM, 1130AM, 200PM
  • JEROMY: 1000AM, 1130AM, 200PM
  • MIKE:     1000AM, 1130AM, 200PM
  • FORYST: 1020AM, 1130AM, 215PM

THURSDAY, JULY 18th

COACH LACEY, YOU RULE!!

LOVE YOUR FACE. LOVE YOUR SHOW.


SKILL:

July Fitness Skill

Keep pushing!!!

Those skills, that mobility, the recovery post workout, hydration, great nutrition, rest...all the good stuff to BE BETTER! We are seeing AWESOME Stuff!! Keep it up, keep pushing! 

STRENGTH:

OH Press

5x7 @ 70% 1RM


Met-Con:

2Min AMRAP at each - 30 sec Rest Between

HSPU

Pull-Ups

Body Wt Deads

This week has some schedule changes....

FRIDAY: NO 5:15 AM CLASS. OTHERWISE, NO CHANGES.

SATURDAY: NO 9AM CLASS OR OPEN GYM*

*Please head up to CrossFit Julia to cheer on Jeromy, Mike, Davin & Foryst, who are all competing at the Rookie Games!

Our MHFers are going to be exhibiting HOT, DIRTY, NASTY PERFORMANCES!!! Show times are at:

  • DAVIN:    950AM, 1130AM, 200PM
  • JEROMY: 1000AM, 1130AM, 200PM
  • MIKE:     1000AM, 1130AM, 200PM
  • FORYST: 1020AM, 1130AM, 215PM

WEDNESDAY, JULY 17th

On hump day? It's BENCH day!!


STRENGTH #1

Bench: 12-12-12-12-12

STRENGTH #2

Power Cleans: 5-5-5-3-3

Metcon

7Min AMRAP:

2 Power Cleans #175/#125

30 DU

The eldest Phillips child, Lexi, moving BIG weight!!


TUESDAY, JULY 16th

TWO'FER THE WEEK ON TUES! BIRTHDAY WOD!! 


Coming in as an accomplished runner (a.k.a. 5k's are just a warm up), we were curious to see how CrossFit would compliment Jeromy's running. From our first Elements class, we saw good stuff...

Progressing through skill work and correct positioning, came strength. 

And a LOT of it!! (Yes, that's a 300# PLUS Deadlift. Easy money.)

And continued through competition day!! The Gladiator Team Challenge witnessed Hill crushing it! Rope climbing, push pressing, bench pressing, deadlifting, Prowler pushing, tug-o-war'ing, MetCon'ing. What an awesome display of intensity!

But the improvements not only continued on land, but in the pool! Crushing WetMets!! (Pool MetCons)

Jerome, Jeromy, HILLDAWG,

There is something special that happens when you roll in to MHF. It's hard to define, but easy to feel. Intensity. Drive. Effort. Smiles. Jokes.  AND, you continue to improve! Within the last few months, shaving off 30+ seconds per mile in distance runs AND PR'ing on your mile time just last week! We hope you are enjoying CrossFit as much as we are enjoying watch you continue to BE BETTER!

You make us all push harder, dig deeper, and enjoy our WODs even more. Having the Hills become part of the family has been a huge blessing!

So Jeromy, we want you to have an AWESOME birthday and we hope you LOVE your birthday WOD suckfest!!!

Love,

Your MHFers

 

PS- We welcome you to the MASTERS' club!! It just continues to get better! 

STRENGTH:

Find 1RM on OHS


MetCon

4 RFT:

7 Power Snatch #95/#65

7 K2E

400 M Run

God bless America.

God bless fire-breathing Fire-Medics.

Thank you for all you do!!


MONDAY, JULY 15th

BIRTHDAY WOD!! MONDAY = FUNDAY!


From his first days with us, Foryst has always exhibited maturity beyond his years.

Willingness to work. Coachability. Joy. Top notch effort. These are just a few things Foryst brings each time he steps through the doors.

Big box jumping, bodyweight plus Olympic lifting...

Staggering, explosive power.

Throwing down at the Fresh Meat Competition.

"GO TEAM!!"

Team Tattoo at the Gladiator Team Challenge.

Muscle up? No biggie. 

Foryst, BROchacho,

It has been a thrill and a pleasure to welcome you in and watch you progress during your time with CrossFit MHF. We have loved cheering you on and celebrating all the milestones you have achieved! 1st DU. 1st MU. 1st Team Comp. 1st Individual comp. There's a HUGE list of massive accomplishments.

So, as your Coaches and your fellow MHFers, it is staggering to think that we are celebrating just your 20th birthday. We are so excited about your future and look forward to many, MANY spectacular things in the exciting decade of your 20s! (Both inside and outside of the gym)

We hope you enjoy the heck out of your birthday and we KNOW you are going to "love" your birthday WOD. It's a hard-a$$ workout for one of the baddest a$$es we know.

HAPPY BIRTHDAY WOD!!!

GO TEAM!!

Love,

Your MHFers

"Fight Gone Bad!"

Three rounds of:

  • Wall-ball, #20/#14 (Reps)
  • Sumo deadlift high-pull, #75/#55 (Reps)
  • Box Jump, 24/20 (Reps)
  • Push-press, #75/#55 (Reps)
  • Row (Calories)
  • 1 minute rest


In this workout you move from each of five stations after one minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.


SATURDAY, JULY 13th

PARTNER WOD!!


In teams of 2: this MetCon will be performed as a chipper, both teammates may work at the same time.

  • 300 DU
  • 100 Slammer GTOH #40/#30
  • 100 T2B
  • 125 BB Bent Over Row #75/#55
  • 300 Steps of Walking Lunges
  • 150 Push-Ups

* * * * SWIM WOD * * * *

BREAK OUT SESSIONS!!

400PM: Wendova, Lesley

440pm: Mike, Berger, Lori

520pm: Rachel, Sissy, Weeeezy!


FRIDAY, JULY 12th

THIS is THE Friday WOD!


1 RFT:

20 OHS #115/#75

20 HSPU

40 Front Squat

15 HSPU

60 Back Squat

10 HSPU


THURSDAY, JULY 11th

JERKS!


SKILL:

"L"-Holds

STRENGTH:

Split Jerks 3-3-2-2-1

MetCon:

4Min AMRAP

20 Stick Jumps

3 Shoulder to Overhead #135/#95

It's ON!!! FITNESS GAMES ARE A ROLLIN'!!

Emails were sent earlier this week with the final details of this season's FITNESS GAMES!! It's about a BETTER you, and YES, you do get points!! So, work those skills, journal that food, get more sleep, drink that water, get some recovery, come early or stay late to get that extra "me" time-get supple!

Chat with a coach if you did not get the email, if you have additional question or just want to make sure you are continuing in the right direction.

We are already seeing lots of skill work and mobility and we are STOKED to see what this session of FITNESS GAMES bring!


WEDNESDAY, JULY 10th

HUMPDAY!


15Min AMRAP

3 Deads  #245/#175

4 Muscle-Up*

10 Burpees

 

*Sub 10 Ring Dip in place of MU if you don't have MUs


TUESDAY, JULY 9th

SNATCH IT...S,S,W !!!



STRENGTH #1

Squat Snatch

3-3-2


STRENGTH #2

Split Snatch

2-2-2-1-1


Met-Con

Buy-In: Run 800M

  3 Rounds of...

     5 Power Snatch #115/#75

     10 KB Swing #70/#55

Cash-Out: Run 800M



MONDAY, JULY 8th

It's a birthday WOD. It's a date. It's a nasty girl.


Dear Dan-O,

It's hard to believe it's ALREADY been a year since the last birthday WOD. A year later, a year better!! Yeah, baby.

And since we love you, we'll love her (for today)...here's your birthday date with Fran, Dan!!!

Love,

Your MHFers!

 

p.s. Dan-O, make her your B.

FRAN

21-15-9, For time:

#95 / #65 Thrusters

Pull Ups

Dan-O, make her your B.


SATURDAY, JULY 6th

GIT YOUR METCON....ON!!


CHIPPER time!!

Run 800M

40 T2B

50 KB Snatches (25/each arm) #35/#25

Row 750M

40 Ring Dips

40 Sandbag GTS #45/#30

If you were unable to make it on Tuesday for the July Fitness Test, Open gym is calling your name!!! 


FRIDAY, JULY 5th

TGIF!!


SKILL:

Gymnastics Goat!!

Muscle-Ups, Ring Dips, Pull Ups, "L"-Sits, Handstands, etc

STRENGTH:

Squat Clean

3 - 3 - 2 - 2 - 2

MetCon

Get as far as possible in 7 Minutes

Power Cleans #135/#95  1,2,3,4,5.....

V Ups 3,6,9,12,15...


 

Thank you for coming out and starting your Fourth of July with us. 8am and 10am classes - YOU CRUSHED IT!!

Happy Birthday America! 


THURSDAY, JULY 4th

 F,F,F on the F!

Friends, Family Free on the Fourth!

July 4th Special Holiday Schedule: 2 Classes, 8am & 10am.

Classes will be approx 90 minutes. HERO WOD - "BLAKE"!


WEDNESDAY, JULY 3rd

Mid-week "TGIF"!!


STRENGTH

Deads, 5-5-5-5-5


MetCon

WOD #3, Masters Throw Down@CF Stapleton

FOR TIME:

10 Deads #225/155

15 Burpees

20 Pull-Ups

30 KB Swings #55/#35

100 DU

30 KB Swings #55/#35

20 Pull-Ups

15 Burpees

10 Deads #225/155


TUESDAY, JULY  2nd

July FITNESS TESTS! Keep the big stuff a'comin'!


JULY FITNESS TEST

Skill: Handstand Kick-Up, Hold, Push-Ups or Walks - - -5 Min for max reps or distance

Speed: 1 Mile Run

Strength: Back Squats: 5min for max reps at 80% Body Weight

  • if you can't do 80%, modified version 1 is 70%, modified version 2 is 60%, modified version 3 is 40%

Conditioning: 3Min AMRAP

Max Rep Thrusters #95/65

10 Sit-Ups

  • Score is number of Thrusters completed

Please welcome our newest MHFer!

Jaden is the most recent Elements Grad...

   WELCOME TO IT!!   


MONDAY, JULY 1st
Awesome work at the Saturday WET MET Swim WOD!


 "Summer Challenge" Fitness RE-Test!

SKILL:

5 Minute AMRAP* of your least favorite/least proficient:

  • Pull Ups
  • DUs
  • Ring Dips
  • MUs

*If you use a scaled version of any of these for a Met-Con, the movement needs to be scaled one harder for this AMRAP. For example, if you use a 2inch band for Pull-Ups, you need to use a slimmer band.

SPEED:

For Time1200 Meter Row


STRENGTH:

10 Minutes to find your 1RM, Snatch.*

*Yes, the real kind of Snatch, Full Squat Snatch.

CONDITIONING:

5 Minute AMRAP

12 OHS #95/#65

12 Push Ups
 

SUMMER IS IN FULL SWING!

Get you some!!