CROSSFIT MHF
MAY WOD

WARMER WEATHER!! *


FRIDAY, MAY 31st

WEEZY WOD!


BIG Deadlifts...

Swim WODS...

"O" Lifting...

Gladiator Competing...

"Fresh Mest" throwdown...

Stair climb! SUCCESS!!!!

Renee,

Fight for Air, 2013. The picture above marks one year from when we initially started this journey with you. And the last year has been one of AWESOMENESS!  You fight through some of the toughest trials and come through a better, stronger woman and you strive to always "Be Better"!!

Thank you for calling MHF your home and allowing "That group of MHFers" to walk along and cheer you down this path. We hope you enjoyed your birthday and we hope you LOVE your birthday WOD! Special, just for you!!

Love,

Your MHFers 

15min time cap to hit a 1RM on each lift of:

Deads

50ft Zercher Carry

Bench



THURSDAY, MAY 30th

STAY TUNED!


SKILL

Vertical Jump*

STRENGTH

Front Rack Lunge

8 - 6 - 4 - 4 - 4 - 2

MET-CON: 4 RFT

15 Wall Ball #20/#14

20sec "L" Sit

 

* WORKING THAT TRIPLE EXTENSION!! We are talking about the simultaneous, explosive extension of the hip, knee and ankle joints.


WEDNESDAY, MAY 29th

Hump Day...SNATCHES!


STRENGTH:

Snatch

2 x 5 @ 75% of 1RM

2 x 3 @ 75% of 1RM + 1-3lbs

2 x 2 @ 75% of 1RM + 3-5lbs




MET-CON:

6 Minute AMRAP

2 Cleans @ 80% of 1RM

5 Box Jumps 30/24



TUESDAY, MAY 28th

NICE WORK WITH MURPH! Time for TUESDAY!


STRENGTH:

OH Press

7 x 7 @ 65% 1RM


MET-CON:

12 Minute AMRAP

6 HSPU

8 KB Swings #55/#45

12 Sit Ups

THIS SATURDAY!

The "Baby Phillips Is Almost Here!!!" EVENT!!

If you got the details, we hope to see you this Saturday afternoon! If you didn't PLEASE ASK Coach Rachel. This will be a GOOD TIME*!!!

*It's not JUST for the ladies. Fellas, it's ON! We are IN!


MONDAY, MAY 27th

Honoring the Men and Women who died serving. 


Memorial Day Schedule: Only one class, 10am.


SATURDAY, MAY 25th

Holiday weekend!

No Saturday 9am WOD or Open gym this week!


  MAY 25TH  

IS GOING TO BE A BUSY, BUSY DAY!!

Here's why:

NO 9AM SATURDAY WOD OR OPEN GYM!! Instead, we invite you to join us for a Fund Raiser for Arvada High School Football, hosted by our friends from CrossFit Jai!

March Against Monsanto! Between the morning fund raiser and the afternoon Swim WOD, We are going to the State Capital to make our voices heard. We can win this battle...starting now!

Swim WOD!! 4pm - 6pm RSVP's needed by Friday, May 24th. 

 

(Click here for more details on the May 25th events)


Come see how your fitness stacks up compared to the Arvada High School football team!!!

The Arvada High School Football Team and CrossFit Jai want to invite you and fellow crossfitters to help raise money for the football program. Given the tough economic times, Coach Cisneros and his team are forced to raise their own funds for equipment, uniforms and other important needs. Arvada High School has many students that live in poverty (food stamps, homeless, etc.) and come from low-income households. All athletes deserve a quality football experience, and with your help, Arvada will get one!

WHAT'S THE EVENT? (click for more info)

WOD 1: Three attempts at a one-rep-max clean

Partners add one-rep maxes for a total score

WOD 2: With a partner, three rounds, Fight-Gone-Bad style of:

  • wall-ball shots over the goal post (partner catches and repeats)
  • kettlebell swings
  • plyo-pushups
  • 20 yard shuttle run
  • rest


Optional tests of fitness:

Shot put, Single Sled Push, Dummy Carry

WHERE IS THE EVENT?

Arvada High School, 7951 W. 65th Ave. Arvada, CO 80004

WHEN IS THE EVENT AND AT WHAT TIME?

Saturday May 25th, 2013

Check in from 8:00am-8:30am in the main gym (park in the West parking lot of the school, around back)

WOD 1 at 9:00am

WOD 2 at 10:30am



HOW MUCH IS THE ENTRY FEE?

$15 entry fee. Accepting additional donations.Please make checks payable to AHS Athletic Boosters

WILL THERE BE FOOD?

Caveman Cafeteria will be selling food from 11:30-1:00. Cash only will be accepted! 50% of generated tips will come back to AHS!

WILL THERE BE PRIZES?

Bragging rights first and foremost! Each entry fee will yield one raffle ticket. Additional raffle tickets may be purchased for $5. Prizes will include autographed restaurant and cafe gift cards, t-shirts and even merchandise from the Denver Broncos!

REGISTER ONLINE HERE!!!


SWIM WOD!!!

3RFT:

100 yd Choice

10 MU

75 yd Choice

10 Pool Burpees

25yd Front Crawl

15 Second tread

Cash-out: Hot Tub

CLASS SCHEDULE

  • 400pm: Davin, Lesley
  • 440pm: Cole, Rachel
  • 520pm: Tanner, Jessica

Chat with Mack if your name should be up, but isn't.


 Memorial Day Holiday WOD

Monday@10am!!

Friends & family are welcome! Free and open to the public, 10am!

The workout will be challenging for everybody, but customized! Your workout will be set to challenge you at YOUR current level of current fitness.

(First time? Click HERE!)


FRIDAY, MAY 24th

WEEZY'S BIRTHDAY WOD is belayed until TUESDAY!

Write that down.


STRENGTH: DEADS

5 Reps @ 85% of 1RM

3 Reps @ 85% of 1 RM + 2-3lbs

2 Reps @ 85% of 1 RM + 3-5lbs


MET-CON: 1 RFT

50 Deads #185/135

50 Box Jumps 24/20

50 Push Press #95/65

WEEKEND NEWS!!

FRIDAY

  1. SWIM WOD RSVPs, make sure your name is on the whiteboard by 3:30pm!
  2. NO 6:30PM CLASS! Please join one of the earlier sessions for your daily beatdown.

 

SATURDAY

  1. THERE WILL BE NO SATURDAY 9AM MET-CON OR OPEN GYM!! We are headed to Arvada High School to join our friends from CF Jai in a fundraiser for Arvada High School Football!
  2. March Against Monsanto
  3. SWIM WOD! 4pm- 6pm

(click here for more info on Saturday's events!)





MEMORIAL DAY (MONDAY)

ONLY ONE CLASS! 10AM!

DON'T MISS IT!!

You won't forget it.


THURSDAY, MAY 23rd

...rounding the corner, headed into the HOMESTRETCH!!! 


3RFT

800M Run

20 HSPU

15 Power Snatch #115/#75

25 Hollow Rocks

Quick HEADS UP, this Friday's 630pm class will NOT be held. Please plan to get in on one of the earlier crews.

 

SWIM WOD RSVPs - are you on the list yet?


WEDNESDAY, MAY 22nd

It's mid-week WOD time!


STRENGTH

Front Squat

7 - 7 - 7 - 7 - 7

MET-CON:

10 Minute AMRAP

4 MUs*

10 Thrusters #95/#65

*sub-in 4 Pull-Ups&Dips if you don't quite have MUs yet

THIS SATURDAY, MAY 25TH

IS GOING TO BE A BUSY, BUSY DAY!!

NO 9AM SATURDAY WOD OR OPEN GYM!! Instead, we invite you to join us for a Fund Raiser for Arvada High School Football, hosted by our friends from CrossFit Jai! Only $15! Click HERE for more info! Click HERE to Sign up!

March Against Monsanto! Between the morning fund raiser and the afternoon Swim WOD, We are going to the State Capital to make our voices heard. We can win this battle...starting now!

Swim WOD!! 4pm - 6pm. RSVP's needed by Friday, May 24th.

Visit the UPCOMING EVENTS page for full details!


TUESDAY, MAY 21st

SQUAT TIME!


STRENGTH

OHS

3 - 3 - 3 - 3 - 3 - 3 - 3

MET-CON

21-15-9

T2B

OHS #95/#65

KD SDHP #70/#55


Having troubles with your OHS? Not sure what to focus on?

Is it up top?(shoulders)

Or is it below? (ankles, knees, hips)


MONDAY, MAY 20th

While everybody else is sucking, EXCEL!

Funday, Monday!


STRENGTH

Weighted Lunges 10 - 10 - 10

MET-CON

15 Minute AMRAP

5 Jerk #135 / #95

10 Back Squat #135 / #95

20 DU

CONGRATS to the MHFers who threw down at this past Saturday's "Fresh Meat Comp", hosted by our friends at CF Cuspis. Joe, Rikki, Renee, Belle, Foryst and Danielle performed with grace and intensity!            LOVE YOUR SHOWS!!

 

And speaking of Fresh Meat, welcome the Newest MHFers to complete Elements and join the Crew, Brett and Jacy!

   WELCOME TO IT!!  


SATURDAY, MAY 18th

9AM WOD IS ON!

HOWEVER, NO OPEN GYM. WE ARE CLOSING DOWN AND HEADING TO THE FRESH MEAT COMP AT CF CUSPIS!!


WOD: 7 RFT

15 Pull-Ups

15 Box Jumps

15 Burpees


Let's go cheer on all the amazing athletes ESPECIALLY our MHFers! We are up at:

  • Joe @ 9am and 1:15pm
  • Belle & Rikki @ 10am & 2:15pm
  • Danielle @ 11am & 3:15pm
  • Foryst & Renee @ 11:45am & 4pm
     

TGIF, MAY 17th

YAHOO!!


WOD: 4RFT

10 Deads @ 70% 1RM

400M Run

15 Ring Dips

Thumbs up for running WODs! 

Check out our UPCOMING EVENTS for updates on our...

 Upcoming events!!


THURSDAY, MAY 16th

SNATCH!

$&%# !


SKILL:

Heaving Snatch Balance 3 - 3 - 3

STRENGTH:

Snatch 5 - 5 - 5 - 3 - 3

MET-CON:

7 MINUTE AMRAP

8 OHS #115/#80

25 DUs



WEDNESDAY, MAY 15th

-UP day on Hump Day!


STRENGTH

Weighted Pull-Ups 

5-5-5

"L" Pull-Ups

3x5

Strict Pull-Ups

3x8

WOD: 3RFT

500M Row

10 HSPU

15 Cleans #145/#100


TUESDAY, MAY 14th

NICE WORKS ON THE JERKS! BIG NUMBERS WENT OVER HEAD YESTERDAY!!


STRENGTH

Back Squat

6 x 10

WOD: 8 Minute AMRAP

10 Hurdles

15 KB Swings #45/#35

10 Wall Balls #20/#14


THIS SATURDAY!!! MAY 18TH!!

Make plans to come out and cheer on the MHFers who are throwin' down at The Fresh Meat Comp, hosted by our friends at nearby CF Cuspis.

 Click here for more info!!

No Transition needed...


 

The Newest MHFer!

Please welcome the most recent grad from MHF Elements, Colin!!


MONDAY, MAY 13th

We hope all of our Mothers enjoyed the day!!!


SKILL

Hollow Rocks 3 x 25

Arch Rocks 3 x 25

STRENGTH

Jerk 3 - 3 - 3

Behind-the-neck Jerk 2 - 2 - 2

WOD

5 Minute AMRAP

8 Push Press #95/#65

8 T2B


CONGRATS TO OUR SPRING TRI-CREW LADIES, KATIE, LESLEY, LACEY & RACHEL!

This was Katie's VERY first Triahtlon! AWESOME WORK!

Lesley, Lacey and Rachel performed awesomely - all three pulled off PRs!! NICELY DONE!!

We are STOKED about the spring performances and we are looking forward to the September Tri! Chat with a coach for details.


*MHF'ers, it feels like summer is HERE!!!

The weather will be warming up, so it's critical to make sure you are staying up with your hydration and minerals/electrolytes. Don't get behind, start drinking a nice, big glass of water immediately upon waking and continue drinking throughout the day. "So, Coach...how much should I be drinking?!"

We suggest a minimum of 1/2 your body weight in ounces of water AND another 8 ounces of water for every 15 minutes of physical activity. THIS SHOULD BE THE MINIMUM YOU ARE DRINKING!


SATURDAY, MAY 11th

TABATA-WOD!


WOD: TABATAS!

Air Squats

Slammer Russian Twists #25/#20

KB Plank Row #35/#25

Wall Balls #20/#14

Stick Jumps


* Technically, Mother's Day isn't until Sunday, so bringing her to a Saturday WOD IS being nice.

GOOD LUCK TO OUR SPRING TRI-TEAM!

Lacey, Lesley, Rachel, Katie - you are gonna perform exceptionally well!  

 Race starts Sunday morning at 7am - Fort Collins!

Come cheer 'em on!


FRIDAY, MAY 10th

"Nothing great was ever achieved without enthusiasm." ~Ralph Waldo Emerson~

-Mikey Sasina


It is IMPOSSIBLE to have a crappy attitude after being around Shawn for even 2 minutes!

- Lesley

"BIG ENERGY" – Love Mom (Mrs P)

Not only is Coach Mack a great coach, he is a great friend! He never gives up on you. And he inspires me to be a better CrossFitter and person! Much love to you brother and happy birthday! Dan-O

Shawn's upbeat supportive personality and constant encouragement keeps me motivated.

- Weezy

I'm not sure if there is anyone who can cheer louder or harder than Coach Mack! Unfortunately, I don't get to be around him a lot because I'm not a morning person like him, but it definitely puts a smile on my face when he's around coaching. You can't even dislike him when he is making you put a pain tool in a place it shouldn't be. It's pretty incredible to watch him workout too. Holy crap! The guy doesn't stop!! And those shorts... WOW! Happy Birthday Coach Mack! I hope you have the most awesome birthday ever!!!

-Mishara


Shawn, in just the short time we've been friends you have been all around an awesome person and even funner to train with.

HAPPY BIRTHDAY BUDDY - Steve

"I don't want excuses! I want results!" Thought that was equally hilarious as it was encouraging! -Foryst


Smacks!? He's a badass! Who couldn't love a coach who's loud, obnoxious and never hesitates to workout side by side with his people? I've known him since he was skinny, so you gotta know his methods work! And his tree trunk legs look oh so luscious in booty shorts! Happy Birthday Shawn! - Jeromy


I love to watch Coach Mack working with his athletes as they master a new skill or hit a new PR. Sometimes I'm not sure who is more excited Shawn or the athlete. The occasions I do get to work with him on lifts I always walk away a little better and a little stronger. He has pushed me through a few lifts that I did not know I could do. Coach Mack makes me feel proud and lucky to be part of the MHF family. (and how can you go wrong with a man who has such a soft spot for Bacon)

 Love ya,

Kate


I want to thank Coach Mack for always being encouraging and helping me with my swim! He has made a great impact on my road to fitness! Plus he's just awesome to be around! Happy Birthday Friend!!

Always,

Sarah Phillips

(Insert swim pic….)


Loud, obnoxious, energizing and lets not forget the booty shorts and Uglies, just a few things that remind me of you.

Mack, you are an amazing coach and even better brother. Thanks for puttin' up with my sis, so us MHFers can have a fantastic place to train! LOVE YOUR FACE BUNCHES!

Here's to your birthday WOD, old man!

-Sissy

"GIT YOU SOME!"Dirty D


There is NEVER a shortage of energy when Coach Mack is around! Happy Birthday!

-Berger


Coach Mack is a natural motivator! He is full of energy and awesomeness. He is always encouraging and has a positive attitude even at 5am! - Katie B


Shawn-Shawn!!!

Thank you for always being so supportive, encouraging, and enthusiastic! I appreciate you and Rach ALWAYS being there for me and your true kindness and generosity.

Love Son-ja!!!!


Coach Mack will push, motivate and yell the LOUDEST for you! … as well as piggy back you 6 blocks to your car after climbing 1095 stairs. – Nikky


“GIT YOU SOME!” If I didn’t hear that every time before a WOD with Coach Mack, I’d be worried or just not as excited. He calms down the nerves before any WOD, and is always there to help you improve your form or technique. Love YOUR face!!!! – E-Train



Shawn Mack or SMACK to me, Exemplifies the Very Best in Mankind.. Hard working, diligent, sincere, genuine, and always willing to help others achieve their objectives.. Happy Birthday SMACK. Love you brother... Sammy


"Coach, Mentor, Mega-Encourager, Complete Goofball + Super Strong Dude. Shawn Mack has felt like an old friend from the very first day I met him in his lime green leotard, tights, and tutu. I don't know why, but the tutu never seemed out of place ;-). It's an absolute pleasure to know Shawn and and to win hula-hoop-wall-ball-squat competitions together! Anytime! Happy Birthday!!" –Lil Jess

(Insert Pic with Jess from Alpine 2.0 Grand Opening)


Jess, we have one better than a picture...

Shawn, I simply LOVE YOU! I am so blessed that I get to share my life with you, and a grateful we are sharing this dream together. There isn't anyone else I would rather be on this journey with. Thank you for being you, and and all the things that you do to make my life better. All my love to you on your special day.....Enjoy your beating! For Always! -Rach

STRENGTH:

Find your 1RM on Zercher Squat!


WOD: 1 RFT

37 DU

37 Thrusters #95/#65

37 DU

37 Pull-Ups

37 DU

37 KB Swings

37 DU


THURSDAY, MAY 9th

ROW IT!


SKILL

1000 M Row

For Time!

STRENGTH

40ft Max Weight

Prowler Push!

WOD: 7 Minute AMRAP

10 BB Lunge #95/#65

10 Push Up


WEDNESDAY, MAY 8th

SNATCH IT.


WOD: 22 Minute AMRAP

200M Run

10 Squat Snatches #115/#75

15 K2E


TUESDAY, MAY 7th

Clean it. Jerk it. Go.Time.


SKILL

GHD Sit-UPs

5x10

STRENGHT

Clean&Jerk

3 - 3 - 3 - 3 - 3

WOD: 10 Minue AMRAP

3 Muscle Ups*

2 Cleans #165/#115

1 Jerk #165/#115 

*If you dont quite have muscle ups yet, Sub 15 Rings dips in place of the MUs.

 

THIS WEEKEND!!!

MHFers LOVE YO MOMMA! If you are a Mom, Come on in!! If you aren't a mom, bring your Mother in for an Early Mother's Day WOD!

ALSO...

Spring-time MHFer TRI-CREW is getting to it THIS Sunday in Fort Collins! Start time is 700am! Let's cheer them on!

Details to follow!!


MONDAY, MAY 6th

Start it right!


STRENGTH

Sumo Deads 5 - 5 - 5 - 3 - 3

 

WOD

3RFT

10 Deads #205/#145

20 Ft Handstand Walk

12 Burpees

Big Call Out to MHFer and Lacrosse Coach D for racing and completing the Spartin Race!

Also, Davin's Rangeview High School Lacrosse team was a much more conditioned, successful team this year, ending the season with a CRUSHING win over rival, Gateway, 17-4. 

Awesome work, Davin!!!


SATURDAY, MAY 4th

See you soon WOD!!


Dana came in to CrossFit MHF, and shortly after that, into our hearts. Her time with MHF has been nothing less than electric! Founder of "Team Tattoo", Competitor, Fight for Air Stair Climber, CF BA, keen shoe-fashionista and total sweetheart.

 

Dana,

 We Love your face, and we are sure going to miss it. We wish you the best of luck on the next leg of your adventure. Geography will change, but you are forever an MHFer. 

Love,

Your MHFers

 

WOD

30 Minute AMRAP

40 KB SDHP #55/#45

30 Push Ups

15 Sand Bag Get Ups

Swim WOD

FINALIZED SCHEDULE:

4PM: LESLEY, JOE, DAVIN

440PM: MIKE, BARBIE

520PM LACEY, RACHEL

20 Minute AFAP 

  • 50M Swim
  • 1 MUs
  • 50M Swim
  • 2 MUs
  • 50 Swim
  • 3 MUS

...continue adding one muscle up every 50 swim. 



 


FRIDAY, MAY 3rd

THIS is how to go into the weekend!!


FRIDAY WOD!

5RFT

400M Run

4 Cleans @ 80%1RM

12 KB Swings #70/#55

****SWIM WOD*****

RSVPs for Saturday's SWIM WOD are needed by 3:30pm FRIDAY! 

Hot times in the cool pool!


THURSDAY, MAY 2nd

On the downhill...into the to the weekend!


STRENGTH

OH Press

3 - 3 - 2 - 2 - 2 - 2

 

WOD

3 Rounds, Max Reps, 45 seconds on/15 seconds off...

Calorie Row

Push Press #105/#75

Box Jump 24/20

Ring Dips

Sit Ups

******************

****SWIM WOD*****

******************

RSVP for the May 4th (This Saturday) SWIM WOD!

RSVPs are needed by 3:30pm FRIDAY!

Get your name on the WHITE BOARD!

Saturday, May 4th, 4:00-6:00pm



WEDNESDAY, MAY 1st

HAPPY MAY-DAY!!


SKILL

Skin The Cat & "L" Sits

WOD

Front Squat  #135/#95

  • 15, 12, 9, 6, 3

BB Bent Over Row #135/#95

  • 12, 9, 6, 3, 1

Skin the Cats...


Please welcome our newest MHFers!

Jen and Scott are the most recent Elements Grads.

   WELCOME TO IT!!