SATURDAY, MOVEMBER 29th
25 Minute AMRAP
25 KB SDHP #55/#35
5 Wall Walk
FRIDAY, MOVEMBER 28th
3 - 3 - 3
Hang Squat Snatch*
2 - 2 - 2 - 2 - 2 - 2 - 2
*Add #1-3 from August 25th
7 Minute AMRAP
5 Power Snatch*
15 Push Ups
*at 70% of your 1RM
THURSDAY, MOVEMBER 27th
9am Pre-Eat-Beat-Down is ON!!
50 OverHead Walking Lunge #45/#25
* * * * * * * * * * * * * * * * * * * * *
On this day of thanks, we want you all to know how thankful we are for you! We are grateful, honored and blessed to have each of you as an MHF'er and part of our community, THANK YOU for making MHF the place that it is!
WEDNESDAY, MOVEMBER 26th
**add 2-5lb from Sept 19th
20 KB Swing #55/#35
10 Wall Ball #20/14
*Deads are @ 65% of final set of 3 from the strength
TUESDAY, MOVEMBER 25th
Lateral Box Jump
5 - 3 - 3 - 2 - 2
STOH* 25 - 15 - 5
Stick Jumps 50 - 30 - 10
*STOH is at 50% of your Final Strength Set
* * Holiday Challenge starts THIS WEEK!! * *
Every member of each team must get measurements and get weighed-in THIS WEEK (Before the Thursday ThanksGiving Pre-Eat-Beat-Down)!!
This is going to be a fun challenge!! If this is anything like last year, we KNOW you are bringing your A GAMES!! We are excited to see amazing things out of all y'all, let's make this holiday season GREAT, without expanding out waistlines!
MONDAY, MOVEMBER 24th
IT'S A BIRTHDAY WOD!!
Coupled with athleticism and some high hops...
AND BRUTE STRENGTH!
(400# DEADLIFT club)
Working out is 5:15am is tough. But it takes a special kind of CrossFitter to join the MHF BreakFast Club and set the bar for the afternoon classes to chase!
Whether it's showing up early to get your business right (mobility), or the quiet intensity that hammers through the toughest of workouts, or the all out effort every day, it's always a pleasure to see you in class.
We programmed this birthday workout SPECIAL for you! We hope you have a stellar birthday and we hope you enjoy your spectacular birthday WOD!! (Hint...it's a "bear" of a workout! GRRR!)
1 - 1 - 1 - 1 - 1 - 1 - 1
11 Minutes EMOM (yes, odd rounds)
*At 65% of your 1RM Power Clean
SATURDAY, MOVEMBER 22nd
9am MetCon is on!!
2 Minutes at each station, for max reps!
Row for Meters
Plate GTOH #45/#25
Box Jumps 24/20
* * * * * * * * * * * * * * * * * * * * *
FRIDAY, MOVEMBER 21st
**add 4-10lb from July 25th
3Min Max Rep Back Squat @ 70% BW
2Min Max Rep Air Squat
*This is a re-due from July 25th, we are looking forward to watching y'all crush your July numbers!!
THURSDAY, MOVEMBER 20th
Strict Pull Ups*
12 x 1
*2 Second hold at the top, 3 second negative on the way down.
3 C2B Pull Ups
10 KB Swings #70/#55
WEDNESDAY, MOVEMBER 19th
Mastering bodyweight movements was easy...
So Rx plus'ing the gymnastics elements was the next.
Not just pull ups, but Chest To Bar pull ups...
And not just Hand Stand Push Ups, but DEFICIT Hand Stand Push Ups.
To loaded movements like squat cleans...
And presses at bodyweight PLUS...
To BIG deadlifts!!
And crushing loaded Metaboic Conditioning workouts!
From the first days of elements, we could tell your focus on the fundamentals would make you a badass CrossFitter. Dedication to mastering the basics, the movements, mobility, and nutrition has brought you to the head of the class as the strongest pound for pound MHFer!! THIS is the new 50!
As you enter into a new decade, we are excited for the continual improvement!
We hope you had a fabulouus 50th birthday and we hope you LOVE your Birthday WOD! We programmed this workout JUST for you,
SCOTT'S FABULOUS 50th!!
1 Squat Clean+2 Front Squats = 1
1 - 1 - 1 - 1 - 1
**add 2-7lb from Aug 26th
Strict OH Press
10 x 5
50 Front Squats*
50 Stick Jumps
*@ 45% Body weight
TUESDAY, MOVEMBER 18th
Max Unbroken DUs
20 Minute AMRAP
15 Deads @ Bodyweight
25 Push Ups
35 Hollow Rocks
1st Annual MHFers in VEGAS!!
The Runnin' MHFers faced cold temperatures and frigid winds during their races, yet all performed exceedingly well!!
The Rock'N'Roll Marathon, 1/2 Marathon and 1/2 of the 1/2 Marathon
Lacey, Barb, Rachel, Shawn K, Michelle, Mishara, AAron all rocked the house during the 6.55 mile race! They all beat their estimated times!! Coach Hill ran the half marathon, wrapping up the race under the lights of the strip!!
Coach Hill, we want to pass along a SUPER BIG THANK YOU for putting together a running program that had all of the Runnin' MHFers racing to FAST finishes!
(And beating Mario Lopez along the way. True story!!)
Also this weekend, Brett B went toe-to-toe with the The World's Toughest Mudder!
This year's WTM was held at Lake Las Vegas. Athletes were challenged to complete as many laps as possible in 24 hours. Each lap consisted of 5 miles of some of the gnarliest obstacles around, including a 40 foot cliff jump! Brett charged through the course, battled HARSH conditions, bone chilling cold, and 50 mile per hour winds!
A huge congrats goes out to Brett for completing 35 of the most intense, insane miles!!
We are SUPER proud of all of the heart, dedication and commitment that went into the prep for these substantial races!
MHFers in Vegas!
Pencil this one in for next year.
MONDAY, MOVEMBER 17th
Elevated Knee Jumps
**add 3-7lb from July 18th
7 OHS @50% 1RM
10 Wall Ball #20/#14
SATURDAY, MOVEMBER 15th
30 KB Swing #55/#35
MHFers in Vegas!!!
Good luck to Coach Hill, both Coaches Patton (Lacey and Rachel), Barbie, Shawn K, Double Aa-Ron, Michelle and Mishara! They are setting off to run down the strip under the lights on Sunday evening!
Good luck to Brett Berg at this weekend's "World's Toughest Mudder" at Lake Las Vegas! It starts at 10am Saturday and continues for 24 hours!!!
Wildman Berg got his hair'did for The WTM!!
FRIDAY, MOVEMBER 14th
**add 4-10lb from Aug 14th
10 Deads @65% final set of strength
* * *Heads up MHF'ers!! * * *
We will be running a modified class schedule on Saturday and Monday. All your coaches and 5 MHFers will be out in Vegas for the Rock 'n" Roll 1/2 Marathon & 10K.
BRETT BERG SIGHTING!!!
THE "WORLD'S TOUGHEST MUDDER", THE 24 HOUR-EPIC-RACE-OF-AWESOME IS ALSO GOING ON THIS WEEKEND IN VEGAS! FOLLOW BRETT LIVE!!
THURSDAY, MOVEMBER 13th
SOOOOOOOOO many PR's yesterday, CONGRATS everyone!!
3 Rounds ...Fight Gone Bad style (1min Max Rep at Each)
**Score is TOTAL reps for all 3 rounds**
WEDNESDAY, MOVEMBER 12th
.....Our spin on CrossFit Total...
C & J
* * * * * * * * * * * * * * *
Since getting through all 3 lifts in an hour is sometimes difficult, we will be running today as an "Open Gym" format, so everyone has plenty of time to mobilize, warm-up & hit all lifts. This will also work great, since the weather and traffic might be tricky today.
We are looking forward to seeing a LOT of PR's out of everyone - "GIT SOME!!"
TUESDAY, MOVEMBER 11th
Honoring Veterans On Veterans' Day, THANK YOU!!
12 Box Jump 24"/20"
6 Thruster #95/#65
6 Bar-facing burpees
U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.
Core Burnout #1
Max Hollow Hold
Core Burnout #2
Max Plank Hold
Click the picture for more history of Veterans' Day.
Feed your brain.
MONDAY, MOVEMBER 10th
Happy Birthday, US Marines!
2 OH Press + 5 Push Press = 1
Front Rack Lunge
**BB is loaded with 70% of final set of press complex
SATURDAY, MOVEMBER 8th
9am MetCon = Calorie Burner!
15 Wall Ball #20/#14
25 Box Jump 24/20
30 Hollow Rock
**SWIM WOD IS ON!!!**
3pm - Davin & Smack
3:40 - Wendy, Shelly & Barb
4:20 - Sissy, Mike & Rach
TGIF, MOVEMBER 7th
Hang Squat Clean
1 Snatch Balance + 2 OHS = 1
15 Hang Squat Clean
25 KB Swing #55/#35
**BB load is 60% of final set of snatch balance complex
THURSDAY, MOVEMBER 6th
It's all about that bass. No Treble.
*add 3-9lb from June 18th
MetCon: For Time**
50 Deads @ BW +10lbs
**every time you drop the bar, row 250M
WEDNESDAY, MOVEMBER 5th
10 Back Rack Lunge +
10 Back Squats = 1
10 Front Rack Lunge**
10 Back Squat**
**BB is loaded with 50% of final set from the strength complex
TUESDAY, MOVEMBER 4th
**add 3-8lb from July 1st
MetCon: Get As Far As Possible in 7Min
Rep Scheme: 2 ,4 ,6, 8, 10 ...
STOH @ 45% Final set of 3 of Split Jerk complex
FUNDAY, MOVEMBER 3rd
Strict HSPU and/or Deficit HSPU
*add 4-8lb from July 11th
2Min AMRAP at each station... on a running clock! (AKA You gotta move!)
Awesomeness and Movember are underway!
SATURDAY, MOVEMBER 1st
9am MetCon is ON!!!
Hill and Mack coaching the "Choose-your-own Halloween Rehab" MetCon...
Your Saturday morning couldn't be much better than that!
See you for the 9am!!!