MOVEMBER WOD 
(Workout Of the Day)


SATURDAY, MOVEMBER 29th


25 Minute AMRAP

25 KB SDHP #55/#35

15 T2B

5 Wall Walk


FRIDAY, MOVEMBER 28th


STRENGTH 1:

Snatch Balance

3 - 3 - 3

STRENGTH 2:

Hang Squat Snatch*

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

*Add #1-3 from August 25th

MetCon:

7 Minute AMRAP

5 Power Snatch*

10 OHS

15 Push Ups


*at 70% of your 1RM


THANKGIVING SCHEDULE (ONLY 1 CLASS):

The Pre-Eat-Beat_down rolls 9am, Thursday!!


THURSDAY, MOVEMBER 27th

9am Pre-Eat-Beat-Down is ON!!


**HAPPY THANKSGIVING**

30Min AMRAP:

20 Pull-Ups

50 DU

50 OverHead Walking Lunge #45/#25

30 Sit-Ups


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

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


STRENGTH:

Deads

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

**add 2-5lb from Sept 19th


MetCon:

3 RFT

10 Deads

20 KB Swing #55/#35

10 Wall Ball #20/14

*Deads are @ 65% of final set of 3 from the strength



TUESDAY, MOVEMBER 25th


SKILLIN' IT:

Lateral Box Jump

STRENGTH:

Push Jerk 

5 - 3 - 3 - 2 - 2

MetCon:

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!!


The focus.

The accuracy.

The efficiency.

Coupled with athleticism and some high hops...

AND BRUTE STRENGTH!

(400# DEADLIFT club)

Dear Sam, 

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!)

Love, 

Your MHFers

STRENGTH:

BEAR Complex

1 - 1 - 1 - 1 - 1 - 1 - 1


MetCon:

11 Minutes EMOM (yes, odd rounds)

  • Even Minutes: 4 Power Cleans*
  • Odd Minutes: 7 Burpees

*At 65% of your 1RM Power Clean


SATURDAY, MOVEMBER 22nd

9am MetCon is on!!


4 ROUNDS:

2 Minutes at each station, for max reps!

Row for Meters

Plate GTOH #45/#25

Handstand Hold

Box Jumps 24/20

Walking Lunge

Plank/Hollow Hold

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

  • MHF'ers! If you missed MHF Total last week, due to the weather, you have a chance to make it up at Open Gym TODAY!!!
  • ATTN: HOLIDAY CHALLENGE PARTICIPANTS! If you don't make it in at Open Gym today to get your measurements done, please schedule a time to do so with Coach Rach. They must be taken BEFORE class Thanksgiving day!

FRIDAY, MOVEMBER 21st


SKILL:

Handstand Walks

STRENGTH:**

Back Squat

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

**add 4-10lb from July 25th

MetCon:*

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!!  

BURNOUT:

20 T2B

30 "V"-Ups

40 Sit-Ups


THURSDAY, MOVEMBER 20th


STRENGTH:

Strict Pull Ups*

12 x 1

*2 Second hold at the top, 3 second negative on the way down.


MetCon:

5RFT

3 C2B Pull Ups

7 Burpee

10 KB Swings #70/#55


WEDNESDAY, MOVEMBER 19th

BIRTHDAY WOD!!!


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...

Power Cleans...

And presses at bodyweight PLUS...

To BIG deadlifts!!

And crushing loaded Metaboic Conditioning workouts!

Dear Scott, 

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,

Love, 

Your MHFers

SCOTT'S FABULOUS 50th!!

STRENGTH 1:**

1 Squat Clean+2 Front Squats = 1

1 - 1 - 1 - 1 - 1

**add 2-7lb from Aug 26th

STRENGTH 2:

Strict OH Press

10 x 5

MetCon:

1RFT

25 HSPU

50 Front Squats*

50 Stick Jumps

25 HSPUs

*@ 45% Body weight


TUESDAY, MOVEMBER 18th


SKILL:

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!!

35 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


SKILL:

Elevated Knee Jumps

STRENGTH:**

Snatch

2-2-2-2-2

**add 3-7lb from July 18th

MetCon:

7Min AMRAP

7 OHS @50% 1RM

10 Wall Ball #20/#14


SATURDAY, MOVEMBER 15th


20Min AMRAP

50 DU

30 KB Swing #55/#35

30 Sit-Up

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!!

SPICY!

(Click HERE to follow the WTM Live! LeaderBoard)


FRIDAY, MOVEMBER 14th


STRENGTH:

Deads

5-5-5-5-5

**add 4-10lb from Aug 14th


MetCon:

7Min AMRAP

5 HSPU

10 Deads @65% final set of strength

15 Pull-Ups

* * *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.

  • SATURDAY: 9am MetCon ONLY - - NO Open Gym!
  • MONDAY: NO 5:15am or Noon - - classes on for 4:30, 5:30 and 6:30 MetCon  


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!!

CLICK HERE!


THURSDAY, MOVEMBER 13th

SOOOOOOOOO many PR's yesterday, CONGRATS everyone!!


SKILL #1

Pull-Overs


SKILL :#2

Pistols


MetCon:

3 Rounds ...Fight Gone Bad style (1min Max Rep at Each)

  1. KB Snatch #35/#25
  2. Plate Tuck Ups #45/#25
  3. Ring Dips
  4. Cal Row
  5. Air Squat
  6. REST

**Score is TOTAL reps for all 3 rounds**


WEDNESDAY, MOVEMBER 12th

.....Our spin on CrossFit Total...


"MHF TOTAL"

OHS

1-1-1


C & J

1-1-1


BENCH

1-1-1


* * * * * * * * * * * * * * * 

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. 

  • Breakfast Club: The gym will be open at 5am-6:30am (PLEASE make sure to take advantage of the extra time to mobilize...it's going to be a COLD morning)
  • Afternoon athletes: The gym will be open from 3pm-7:30pm.

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!!


SKILL #1

Muscle-Up

SKILL #2

Triple Under

"Rahoi"

12Min AMRAP

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!


STRENGTH #1

2 OH Press + 5 Push Press = 1

1-1-1-1-1


STRENGTH #2

BB Step-Up

5x5


MetCon:**

21-15-9

Push Press

Front Rack Lunge

**BB is loaded with 70% of final set of press complex



SATURDAY, MOVEMBER 8th

9am MetCon = Calorie Burner!


30Min AMRAP

15 Wall Ball #20/#14

20 Push-Up

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


STRENGTH #1 

Hang Squat Clean

2-2-2-2-2



STRENGTH #2

1 Snatch Balance + 2 OHS = 1

1-1-1-1-1


MetCon:**

1RFT

10 OHS

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.


STRENGTH

Deads*

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

*add 3-9lb from June 18th


MetCon: For Time**

50 Deads @ BW +10lbs

**every time you drop the bar, row 250M



WEDNESDAY, MOVEMBER 5th


SKILL:

Strict T2B

5x7


STRENGTH

10 Back Rack Lunge +

10 Back Squats = 1

1-1-1-1-1


MetCon:

10Min AMRAP

10 Front Rack Lunge**

12 Burpee

10 Back Squat**

25 DU

**BB is loaded with 50% of final set from the strength complex 



TUESDAY, MOVEMBER 4th


STRENGTH #1

Push Press**

3-3-3-3-3

**add 3-8lb from July 1st


STRENGTH #2

Split Jerk

3-3-3-3-3

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

Pull-Up


FUNDAY, MOVEMBER 3rd


SKILL:

Strict HSPU and/or Deficit HSPU

STRENGTH:

Front Squat

5-5-5-5-5*

*add 4-8lb from July 11th


MetCon:

2Min AMRAP at each station... on a running clock! (AKA You gotta move!)

  • HSPU
  • Front Squat (@ 55% of final STRENGTH set of 5)
  • "V" Up

Awesomeness and Movember are underway!

Get involved, get information!!


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!!!