OCTOBER WOD
Workout Of the Day

 OCTOBER SWIM WODS:

October 10th

October 17th

Golden Rec Center: 2-4pm


The Fall Challenge is in

FULL SWING!

Keep plugging away at those goals. Please ask your coaches if you need ANY help along the way! We can't wait to see all of your improvement at the end of the month!!


SATURDAY, OCTOBER 31st

Everyone has done a FANTASTIC job over the Fall Challenge.....

DO NOT ruin all of your hard work over the weekend by eating a bunch of crap! Your bodies are not a garbage disposal!


HAPPY HALLOWEEN!

31Min AMRAP

10 Deficit Push-Ups (3")

31 Walking Lunges (Each Side)

10 "V"- Ups

31 KB Swings #55/#35


FRIDAY, OCTOBER 30th

FINAL DAY OF THE FALL CHALLENGE!!

We can wait to see everyones results!


 Make sure your plate is filled with LOTS of color! 

SKILL:

GHD Sit-Up

7 x 10

STRENGTH #1: 

Strict OH Press

7 - 7 - 7

STRENGTH #2

Push Press

5 - 5 - 3 - 3 - 2


MetCon:

2Min Max Rep

STOH #75/#55



THURSDAY, OCTOBER 29th


Only a few more days in the Fall Challenge!! If you would like your measurements re-taken, please contact Coach Rach to set up a time!

STRENGTH:

Front Squat

7 - 7 - 5 - 5 - 3 - 3 - 3


MetCon:

Reps of: 9 - 7 - 5 - 3 - 1

Front Squat #145/#105 

Bar Over Burpee



WEDNESDAY, OCTOBER 28th


SKILL:

Max Distance Long Jump

STRENGTH #1:

Strict Pull-Ups

12 - 10 - 8 - 6 - 4

STRENGTH #2:

Banded Stiff Arm Lat

Pull-Downs

5 x 15


MetCon:

11Min AMRAP

Max Rep Pull-Up

75 DU

*Score is # of pull-ups


TUESDAY, OCTOBER 27th



...This is a LONG one, the clock WILL start 15min after the start of class!!!!

FOR TIME:*

1Mile Run

40 Thrusters #95/#65

50 Sit-Ups

800M Run

30 Thrusters 

40 Sit-Ups

400M Run

20 Thrusters

30 Sit-Ups

200M Run

10 Thrusters

20 Sit-Ups

*Time Cap = 45Min


 ......For all of you still knocking out your fasted cardio for the Fall Challenge, keep it up!! This is the LAST WEEK!!!


MONDAY, OCTOBER 26th

This is the final week of the Fall Challenge! 

Give it everything you've got this last week!

....The Fitness Re-Test will be done next MONDAY!


MONDAY FUNDAY & IT"S A BIRTHDAY WOD!!!!

Dearest Bar-Belle,

We can't believe that we are already celebrating birthday WOD #3 with you! We have enjoyed EVERY MINUTE that you have been at MHF! We love your continued effort to improve as an athlete, and REALLY love that you also push us all to be better with you....ESPECIALLY on squat day! As coaches, we get excited to know that there are specific athletes that bring out the best in other athletes, and YOU ARE one of those athletes! We love hearing things like "Someday, I hope to squat like Belle." or "Well, guess we aren't taking it easy today, Belle just walked in." You inspire us all to be better, and to push as hard as you do, and we LOVE you for that! We are beyond blessed to have you part of the MHF family, and we have been honored to coach you over the last 3 1/2 years! WE LOVE YOUR FACE BAR-BELLE!!! As requested, here is your Barbell beatdown WOD, we hope you love it as much as the first time!

~Love,

Your MHF'ers~


30min To Get As Far As Possible:

  • With a running clock, every minute perform 1 lift and add no less than 5lb
  • Start with an empty barbell and snatch for as long as possible.
  • Once you cannot snatch the weight, clean for as long as possible.
  • Once you cannot clean the weight, deadlift for as long as possible.
  • Post heaviest lift for the snatch, clean and deadlift


*We did this WOD on April 8th, and Belle love it so much, she wanted to re-due it for her birthday! So look back on your wod logs, and try to beat the lifts you hit on April 8th!



SATURDAY, OCTOBER 24th


NO 9am CLASS TODAY!!!

We will be joining our friends at CrossFit Surge for our annual Barbells for Boobs event! Please feel welcome to join us there for the fundraiser workout "Helen Meets Grace" .....and WEAR YOUR PINK!!!


See the link below for a map to CF Surge.

#link_2268698


TODAY, STARTING AT 3pm, IS OUR ANNUAL

PUNKIN CHUNKIN EVENT!!!

So make a side dish for our chili potluck, grab a pumpkin to toss, and head to the Patton compound for a fun afternoon with our MHF family!



FRIDAY, OCTOBER 23rd


LOTS HAPPENING THIS WEEKEND Y'ALL!!

  • Saturday - NO 9am Class!! We will be joining our Crossfit Surge friends for our annual "Barbells For Boobs" Event
  • Saturday, starting at 3pm - head to the Patton compound for our annual Punkin' Chunkin' event!! If you have not RSVP'd and/or signed up for what you are bringing to the chili potluck, please do so TODAY!

 ......Anyone feel like this today?.....


30Min AMRAP:

10 Hang Power Snatch #95/#65 

20 Box Jumps 24/20

20 Burpees

500M Row

30 Sit-Ups

Please welcome our newest MHFer!

Karissa is the most recent Elements Grad...

   WELCOME TO IT!!   



THURSDAY, OCTOBER 22nd


ONLY 9 MORE DAYS OF THE FALL CHALLENGE,

FINISH STRONG!!!

STRENGTH #1:

10 Back Rack Lunges + 10 Back Squats = 1

1 - 1 - 1 - 1 - 1


STRENGTH #2:

Partner Assist Glute/Ham Raise

5 x 8

Partner Assist Glute/Ham Raise

STRENGTH #3

BB Hip Thrust

5 x 20

MetCon:

7Min AMRAP

20 Front Rack Lunges #115/#75

50 DU


WEDNESDAY, OCTOBER 21st


NEED TO GET MORE PROTEIN IN YOUR NUTRITION PLAN?....

......TRY SOME OF THESE!

22 Protein Powder ... that are not shakes!!



It's a "Let's Get Better A Gymnastics Skills" kind of day!!!

....be sure to file those calluses down, may?!

STRENGTH #1:

MU 5 x 5

or

C2B Pull-Ups 5 x 8

STRENGTH #2

Def HSPU

5 x 8

STRENGTH #3:

Handstand Walks

5 x 30ft

STRENGTH #4:

Strict Dips

5 x 10 

MetCon:

4Min AMRAP

8 HSPU

10 Push-Ups

12 Pull-Ups



TUESDAY, OCTOBER 20th

ONLY 2 MORE WEEKS OF THE FALL CHALLENGE!

KEEP WORKING HARD ON YOUR GOALS!


STRENGTH #1:

C & J

 5 - 5 - 3 - 3 - 2

STRENGTH #2:

OHS

 7 - 5 - 5 - 3 - 3 

MetCon: *

FOR TIME -

5 OHS

10 C & J

20 T2B

10 C & J

5 OHS

BB loads are #135/#95

*Time Cap = 7Min



MONDAY, OCTOBER 19th


MOVE THROUGH STRENGTH 1, 2 & 3 AS A TRIPLE SET.

STRENGTH #1:

Deads:

Max Rep @ 

55%, 65%. 70%, 75%, 80%

STRENGTH #2:

KB Bent Over Row

5 x 15 (on each side)


STRENGTH #3:

Supine Ring Row *

5 x 15

*Load them if you can


MetCon:

3RFT

10 Deads @ BW

20 KB Swings #55/#35



SATURDAY, OCTOBER 17th



OH YEAH, PARTNER WOD!!! *

Accumulate As Many Reps (Points) As Possible In 40Min


Air Squat = 1pt

DU = 2pts

T2B = 3pts

Wall Walk = 4pts

Pull-Over = 5pts


* One Person Working At A Time  


~ ~ ~ SWIM CREW ~ ~ ~

  • 2pm- Katy
  • 2:40pm - Barb, Wendy, Mike, Jacy
  • 3:20pm - Sissy, Coach, Brett, Rich



FRIDAYYYYYYY, OCTOBER 16th



Time To Get Your Sweat ON!! 


FOR TIME:

30 Overhead Walking Lunges #95/#65

70 KB Swings #55/#35

80 Sit-Ups

50 Burpees

50 Back Rack Lunges #95/#65

1000M Row



THURSDAY, OCTOBER 15th


HAHA, sorry, couldn't resist!! Awesome work yesterday y'all!


STRENGTH #1:

Close Grip Bench

5 - 5 - 5 - 5 - 5

STRENGTH #2:

Strict OH Press

5 - 5 - 3 - 3 - 2

STRENGTH #3:

Strict Dips

7 - 7 - 7 - 7 - 7

MetCon:

4Min AMRAP

5 STOH #135/#95

3 Hinge Push-Ups


WEDNESDAY, OCTOBER 14th


 ......And REAL men, don't ignore leg day!


HEADS UP:

This is A LOT of volume!!!

Allot for appropriate mobilizing time!

STRENGTH #1:

Deads

5 - 5 - 5 - 5 - 5 - 5 - 5

STRENGTH #2:

Back Squats

7 - 7 - 7 - 7 - 7 - 7 - 7

MetCon: *

For Time - 

20 Box Jumps 24/20

20 Back Squats #135/#95

30 Deads #135/#95

30 Speed Step-Ups  24/20 (on each leg)

*Time Cap = 8Min


 Just a friendly reminder....

5 FRUIT AND VEGGIE SERVGINS A DAY!


TUESDAY, OCTOBER 13th


WEEK 4 OF THE HOLIDAY CHALLENGE, Y'ALL!

Keep working on those goals! Challenge for the week....

add in some of the following foods.

30Min AMRAP:

1 Clean* (Can be Squat, Power or Hang)

5 C2B Pull-Ups

8 HSPU

200M Run

*Increase the weight of the Clean EVERY set


Please welcome our newest MHFers!

Rich and Abran are the most recent Elements Grads...

   WELCOME TO IT!!   



MONDAY, OCTOBER 12th


* * * HEADS UP MHF'ers! * * *

The Patton honey has bee harvested, and the bee's produced a bounty for us! If you would like a pint, please let a coach know. They are $12 (Please bring cash).


STRENGTH:

FIND 1RM - SNATCH

....(YES, that means SQUAT Snatch!) 


MetCon:

For Time - As a couplet

Hang Squat Snatch #115/#75 -  5,  4,  3,  2, 1

Wall Balls #20/#14                   15, 12, 9, 6, 3



BIG CONGRATS TO THE HUDSON BOYS, ON THEIR PERFORMANCE AT THE "BATTLE OF THE BADGES" COMPETITION YESTERDAY! WE ARE SUPER PROUD OF YOU!


SATURDAY, OCTOBER 10th

9am Date with a Hero!



* * * SWIM CREW * * * 

2pm: Katy & Jacy

3pm: Barb & Spillman


 - - - - - - - - - - - - - - - - - - - - - -

SUNDAY:

Make Plans To Come To CF MOB To Cheer On The Hudson's At "Battle of the Badges"! Their heat times are:

11am, 1pm, 3pm


CF MOB:

2360 E 120th Ave, Thornton, CO 80233


FRIDAY, OCTOBER 9th


FOR TIME:

50 STOH #95/#65

1Mile Run

50 STOH #95/#65

1Mile Run

 * * * * * * * * * * * * * * *

Heads Up MHF'ers!!

Please make time to come out to CF MOB on Sunday, to cheer on Mike & Foryst. They will be competing at the "Battle of the Badges" comp, so let's be sure to have a big cheering section for them!!


THURSDAY, OCTOBER 8th


The 411 on Apple Cider Vinegar. If this is not part of your health & wellness regimen, IT NEEDS TO BE!!

STRENGTH:

Bench

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


MetCon:

7Min AMRAP

12 Push-Ups

12 T2B


WEDNESDAY, OCTOBER 7th


STRENGTH 1 & 2 MAY BE DONE AS A SUPER SET

STRENGTH #1:

Step-Up into Reverse Lunge

7 x 7 (on each leg)

STRENGTH #2:

Bulgarian Split Squat

7 x 7 (on each leg)

MetCon:

Get As Far As Possible in 4min

20 Front Rack Lunge #95/#65

30 Plyo Lunges

40 Walking Lunges

 


TUESDAY, OCTOBER 6th


25min AMRAP: *

50 DU

9 Deads

10 Burpees

3 Cleans

*BB is loaded with your Body Weight



MONDAY, OCTOBER 5th

Week 3 of the Fall Challenge, Keep Pushing Hard Ya'll!


SKILL:

Practice a Fall Challenge Skill!

STRENGTH:

OHS 

3 - 3 - 3 - 3 - 3


MetCon:

7RFT

7 OHS*  

7 HSPU

*At 60% final set of the strength complex

Coach Favorite:

Healthy High Protein Snack

This fruit/yogurt combo, has less chemicals and additives than a prepackaged yogurt, and  A LOT LESS SUGAR!

  • 1/2 Cup Plain Greek Yogurt
  • 1/4 Cup Fruit of your choice (put in blender and blend to a consistency you like)
  • If you like a little more sweetness, adding a pinch of Super Sweet (You can pick it up at New Genesis Health, chat with Jesse, aka El-Sexo). Or 1/8 tsp Raw Honey.
  • DEVOUR!

**This can also be a great, fast breakfast option as well! And for those looking for more protein, just double the recipe.



SATURDAY, OCTOBER 3rd


"PICK YOUR POISON" *

35Min AMRAP

Pick 3 Non-Barbell Skills or Movements that you want. Coach will design a rep scheme for you based on movements picked.

*This is a great opportunity to practice some of your Fall Challenge Skills


Impromptu bike ride today! Some of us will be heading out for an afternoon bike ride. Please feel free to join us! Meet at the gym at noon.


FRIDAY, OCTOBER 2nd


STRENGTH:

Overhead Walking Lunge *

8 - 8 - 6 - 6 - 4 - 4 - 2 **

*To Be Taken Of The Racks

**Counted Rachel Style!

MetCon:

5 RFT

10 Box Jumps 24/20

10 OHWL @ 55% final set of the strength complex

10 KB Swings #70/#55



THURSDAY, OCTOBER 1st



30Min AMRAP .... For Max Load!

200M Run

3 Cleans (Squat, Power or Hang) *

*Pick a load you will use for the ENTIRE WOD.