CROSSFIT MHF
OCTOBER WOD
(Workout Of the Day)


THURSDAY, OCTOBER 31st

HAPPY HALLOWEE!


1RFT

31 Snatch #95/#65

31 DU

31 KB Swing #55/#35

31 DU

31 OHS #95/#65

31 DU

31 Ring Dips

31 DU

31 Sit-Up

31 DU



Today is Stephen's birthday.

HAPPY BIRTHDAY, Stephen!!

He will be competing in this Saturday's "Red Rocks Throw Down"! If you are in the neighborhood, stop by and cheer him on!

(click picture below for more details)


WEDNESDAY, OCTOBER 30th

Birthday WOD. HERO!


Team Tattoo founding Member.   

 Fire Breather. Constantly striving to "BE BETTER". AND setting the pace for the afternoon'ers to try and beat...

Competitor

(Abdominal Snowman, Team Gladiator, The Warrior, Benchmark Brawl, Red Rocks Throwdown. DAAANG! That is one heckuva rookie year!!!)

Stephen,

Having known you since before we did this whole "CrossFit" thing, it's been a BLAST having you and Chrissy join the MHFers and see how much progression there has been. We all know keeping up with you keeps us striving to "BE BETTER". (And move faster. MUCH faster!!). When it came to programming for your birthday, we knew it would be...well, let's face it...AWESOME! 

So Stephen, it's with alotta love that we say HAPPY (early) BIRTHDAY! We hope you LOVE your birthday WOD...HERO style! GIT YOU SOME!!!

Love,

Your MHFers


TUESDAY, OCTOBER 29th

CLEAN. JERKS. And a MetCon!


STRENGTH:

C&J 5x3 @80% 1RM

MetCon:

For Time

10-1 - Burpee

1-10 - BB SDHP #115/#75


FUNDAY, OCTOBER 28th

This will make you look forward to Monday...BIRTHDAY WOD!!


From the start, having your support for Belle and the MHFers was a blessing.

And since, having jumped in with both feet... Squatting,

Deadlifting,

Pressing,

on the way to Running, KB swinging, Pull-upping, Clean&Jerking as a competitor at the Barbells for Boobs, "Helen meets Grace" event!

Devin,

It has been a short journey so far, but you have covered SO much ground! You have definitely become part of the family. We love having you strive to "Be Better" (especially nutrition and mobility) and allowing us to be along for the ride. 

We hope you had a happy, happy birthday!! And we really, REALLY we hope you LOVE your birthday WOD!

Love

Your MHFers

Devin's Birthday WOD!!

STRENGTH:

Bench 6-6-6-4-4

MetCon 1: 

200M Tire Drag

MetCon 2: 

5 Min AMRAP

26 Sledge Hammer Strikes

10 Wall Balls #20/#14


SATURDAY, OCTOBER 26th

BARBELLS FOR BOOBS AT SURGE!


CrossFit MHF will be closed this Saturday.

We are headed over to CrossFit Surge for Barbells for Boobs, "Helen meets Grace"! If you are in the area, come by!

* * * BARBELLS FOR BOOBS * * *

Saturday, October 26th



With our friends at CrossFit SURGE!

DO YOU HAVE YOUR PINK ALL PICKED OUT!?

* * * PUNKIN CHUNKIN' 2013 * * *

Saturday, October 26th

At Momma and Poppa Patton's!

 * * * MHFers - bring a pumpkin and let's go a'chunkin! * * *  


T.G.I.F., OCTOBER 25th

YEP!


STRENGTH #1:

Back Squat

3x10 @ 65% 1RM

STRENGTH #2:

OH Press

3-3-3-3-3

MetCon:

6Min AMRAP

Max Rep Thruster #115/#75

20 DU


THURSDAY, OCTOBER 24th

Thursday TRIfecta!!


CORE WORK:

BB Roll Out 3x10

GHD Sit-Up 3x10

2 Gymnastics GOATS!

MetCon:

2Min Max Rep at Each...

Box Jump 24/20

Push-Up

Wall Ball #20/#14


WEDNESDAY, OCTOBER 23rd

Midweek DATE!!!


STRENGTH:

Hang Squat Snatch

3-3-3

MetCon, a date with...

"Nancy"

5 RFT

400 M Run

15 OHS #95/#65


TUESDAY, OCTOBER 22nd

Strength AND a MetCon, it's a Two-fer Tuesday!!!!!


STRENGTH:

Deads

7-5-5-3-3

MetCon:

EMOM for 13 Min

4 Bar Over Burpee

5 Deads of 60% 1RM

6 T2B


MONDAY, OCTOBER 21st

BELLE'S BIRTHDAY WOD!!!!


How the dictionary defines "belle":

1. a beautiful girl or woman

2. a woman or girl much admired for her beauty and charm: the belle of the ball.

But that only scratches the surface when it comes to describing Our Belle!

Internal fire! 

Rock HEAVY StrongMan/StrongWoman Zercher Carries, Prowler Pushes.

Focus!

BAM! A big bench press.

Dynamic!

Cleans, jerks, snatches...rocking the Olympic lifts!

POISE UNDER PRESSURE!

Nailing competition PRs to help ensure her team's podium finish!

Grace!

Smoooooove!

Dearest belle Belle,

You bless the gym with good natured, hard charging, positive energy. The passion, the intensity, and the effort is highly appreciate and incredibly special. We hope that you have loved your journey as much as we have enjoyed walking it with you. We look forward to more and continuing to be EVEN better than the fabulousness you already are!

We are very proud to be your coaches and fellow MHFers. We hope you have an amazing birthday and we hope you LOVE, LOVE, LOVE your birthday WOD! 

Love,

Your MHFers

Belle's Birthday WOD!!

20min AMRAP

1 Bear Complex**

  • (Power Clean, Front Squat, Push Press, Back Squat, Push Press)

10 HSPU

10 Pull-Ups

**Increase load on Bear Complex each round** 

WOD is scored by total rounds completed AND total pounds moved on the Bear Complex


SATURDAY, OCTOBER 19th

9AM MetCon...GET AT US!


TABATAS!!!

Plate GTOH #45/#35

Hollow Rocks

KB SDHP #55/#45

Air Squat

Pull-Ups


This Saturday, Centennial Crossfit presents...

Only the Strong!!

This is a CrossFit TOTAL competition (1RM Squat, Deadlift, and Strict press) based on percentage of bodyweight! We are talking abut pound for pound POWER!!

There is no Open gym this Saturday, so make plans to head down with us and cheer on our competing Lady MHFers after the 9AM MetCon.

BELLE AND RENEE - GET TIIIIGHT, LIFT BIG!


BARBELLS FOR BOOBS, October 26th



With our friends at CrossFit SURGE!

Sport you some PINK!!




FRIDAY, OCTOBER 18th

WOD? TGIF YEA!!


SKILL:

5Min AMRAP of DU

STRENGTH:

Bench 7-7-5-5-5

MetCon:

12 Min AMRAP

20 Back Rack BB Lunges #95/#65

15 Push Press #95/#65

15 Push-Up


THURSDAY, OCTOBER 17th

OHS, OH SNAP!


STRENGTH:

OHS  5x7

@65% 1RM

MetCon: 2 RFT

25 Deads @ BW

15 Sandbag Get-Up 45/30

25 Wall Ball 20/14


WEDNESDAY, OCTOBER 16th

Midweek MetCon ... get it ON!


20 Minute AMRAP

15 Box Jumps 24/20

4 Cleans @ 75% 1RM

12 HSPU 


TUESDAY, OCTOBER 15th

TWO-FER, TWO-FER TUESDAY! SPEED & STRENGTH!


STRENGTH 1:

Split Jerks:  5-5-5

SPEED 1:

6 Minute AMRAP

ROW!

STRENGTH 2:

Squat Snatch 3-3-3-3-3

SPEED 2:

3 Minute AMRAP

Power snatch #115/#75


MONDAY, OCTOBER 14th

FUNDAY!!


STRENGTH 1:

Barbell Step Ups

7 x 3 

STRENGTH 2:

Bulgarian Split Squat

3 x 10 

MetCon:

3 RFT

10 Front Squats #135/#95

12 Burpees 

15 K2E

HUGE CONGRATS TO JEROMY AND SHAWN AT THIS WEEKEND'S FRONT RANGE MASTERS CROSSFIT CHAMPIONSHIPS!! PIC WILL BE POSTED TOMORROW.

AND it was the Hills' first anniversary with MHF!

IT HAS BEEN AN AWESOME YEAR, AND THAT IS ONE AWESOME WAY TO PUT AN EXCLAMATION POINT ON IT!


SATURDAY, OCTOBER 12th

No OPEN gym, but the 9am MetCon is ON!! 


20 Minute AMRAP

20 KB Swing #55/#35

30 Stick Jump

20 T2B

20 Wall Ball #20/#14

 Come cheer on, scream at and ring cow bells for Shawn and Jeromy at this weekend's Front Range CrossFit Masters' Championships! This is a big, fun event event, with over 200 Masters throwin' down!! (Saturday and Sunday.)

SATURDAY'S HEAT TIMES:

Jeromy: 2:00pm, 6:00pm
Shawn: 12:15pm, 4:30pm 


And GOOD LUCK to Kyle B competing at the Natural Colorado Open Bodybuilding Championships. Dialed IN!!


FRIDAY, OCTOBER 11th

WEEEKEND!!


MHFers, Check this video out!

We talk about consistent approaches to the bar, addressing it the exact same, every time you line up to pull. Dr Starrett puts his spin on things. It's a worthy 4 minutes.

Enoy!!

25Min AMRAP

3 Deads @ 75% 1RM

20 Sit-Ups

12 Pull-Ups

24ft Handstand Walk


THURSDAY, OCTOBER 10th

Great work with Sally!!

SKILL:

"L" Hold

STRENGTH:

Ring Push-Ups 3x10

Met-Con:

3 RFT

10 Power Snatch #115/75

12 Box Jump 30/24


WEDNESDAY, OCTOBER 9th

Sally, what?!


SKILL:

Max Linked DU

STRENGTH:

Back Squat 3-3-3

MetCon:

"Bring Sally Up"


TUESDAY, OCTOBER 8th

Gymnastics and barbells!


SKILL #1

Muscle -Ups

SKILL #2

Deficit HSPU

MetCon:

4 RFT

12 Push Press #115/#75

12 Front Rack Lunges

**RX = the bar can ONLY drop in between rounds**


MONDAY, OCTOBER 7th

FUNDAY!!


STRENGTH:

Clean & Jerk

5-5-3-3-2

Met-Con:

9Min AMRAP

5 Hang Squat Clean #135/#95

9 Burpee

13 Hollow Rocks

CONGRATS to all the MHFers who threw down this weekend!

From homecoming football games, to the RX DashN'Bash, to the Seattle tough Mudder (TWICE, both on Saturday AND Sunday), to the Benchmark Brawlers...you all performed with GRACE, poise and power! EXCELLENT WORK!!! WE ARE SO STINKIN' PROUD!!!

(And A huge "THANK YOU" to the folks who came out to support the competitors!)


SATURDAY, OCTOBER 5th

BIG WORK ON TGIF'S TOTAL!!


* * Saturday - No 9am MetCon, No Open Gym.* *  

  • Saturday's events.... 
  1. Please make your way over to CF Cuspis to cheer on Foryst & Stephen (Original members of Team Tattoo). They are throwing down at the Benchmark Brawl!! Please see below for heat times.  
  2. Most of our Lady MHF'ers and a couple die-hard Fella MHFers are crushing the RX Dash n' Bash at Sports Authority Field - - - the guys heat starts at 10am, and the ladies go at 11am. 
  3. Tough Mudder addict Brett Berg is competing in the Seattle race, BEST of LUCK to him!!!!

To all the athletes competing this weekend ..... KICK BUTT!!!!


Go time for MHFer Brawlers!

(Stephen at 10:20am and 1:45pm, Foryst at 11:20am and 2:30pm)


Yep, that's Berg CRUSHING another adventure race!

Brett - Kick butt in Seattle!


FRIDAY, OCTOBER 4th

TOTAL DAY!


CrossFit Total!!!*

Back Squat 1-1-1
Press 1-1-1
Deadlift 1-1-1

*Athletes - These are full intensity sets of 1! We will see a LOT of PRs!!

PLEASE show up at least 15 minutes early to ensure those sleek, high-output, aerobic machines are mobilized and able to get in the best positions to generate BIG TORQUE!! Handle your business. 

THIS IS A MUST WATCH VIDEO!!!!


Friday Night Lights!! Jaden/Arvada Homecoming football game! Trailblazer stadium (5th and Kipling) at 730pm.



THURSDAY, OCTOBER 3rd

BENCH DAY!


STRENGTH:

Bench 7x3 @ 80% 1RM

MetCon:

7Min AMRAP

Max Pull-Up

50 DU


* * * Friday Night lights!! * * *

Our own Jaden is suiting on Varsity for Arvada's homecoming game!!

AS A FRESHMAN!!

We are heading up to Trailblazer stadium (5th and Kipling) at 730pm on Friday evening to cheer-on he and Arvada under the FRIDAY NIGHT LIGHTS!!

* * * THIS SATURDAY!! * * *

NO 9AM METCON, NO OPEN GYM 

Most of our Lady MHF'ers and a pair of our MHF'ers (Shawn K and Joe) are throwing down at the RX Dash'NBash! And Team Tattoo's Stephen and Forsyt are gettin' after it at CrossFit Cuspis's "Benchmark Brawl".

 Hard chargin', good fun!!
Come out, hang out, cheer on the crew!


WEDNESDAY, OCTOBER 2nd

Hump day WOD!


25Min AMRAP

800M Run

15 Wall Balls #20/#14

30 Sit-Ups

15 KB SDHP #70/#55

Coach Lacey and Q, Forging the Future of Elite Fitness.


TUESDAY, OCTOBER 1st

WOW. October?


SKILL:

Handstand Walks 

STRENGTH:

Front Squat  2-2-2-2-2

Met-Con:

21-15-9

  • Front Squat #95/#65
  • HSPU