SEPTEMBER WOD


SATURDAY SEPTEMBER 29th

IT'S A BIIIIG SATURDAY!



9AM WOD

1RFT



100ft Sandbag lunge #45/#30

8 Wall Walks

40 T2B

75ft Sandbag lunge

6 Wall Walks30 T2B

50ft Sandbag lunge

4 Wall Walks

20 T2B

25ft Sandbag lunge

2 Wall Walks

10 T2B



* * *

Sooooooo, I talked to Helen.

She said she would love to come by, saaaaay 10:30am, for those who weren't able to go out with her on Hump Day.

Second date with Helen.

Wasssup.

* * *

AFTERNOON BARB-E-QUE!

We are WAAAY EXCITED for a chance to hang out with the MHF'ers outside of the gym!

(AND NO BURPEES!! YAHOO!)



FRIDAY SEPTEMBER 28th

EXCELLENT WORK WITH THURSDAY'S SNATCH DRILLS!!


TGIF....WOD!

STRENGTH AND SKILL!!

* * * STRENGTH* * *

Sumo Deadlifts

6X3

* * * SKILLS * * *

2 of your....


GOATS!


THURSDAY SEPTEMBER 27th

WE HAD SOME BIG PR'S AND SAW SOME FITNESS GOALS ACHIEVED!! EXCELLENT WORK ON YOUR HUMP DAY DATE WITH HELEN!



For some, it's a goat, for other's, it's a GO!!

SNATCHES!

Either way, more time under the bar gets you falling more in love with them!

SKILL

Heaving Snatch Balance

WOD

5RFT

3 Hang Squat Snatch #75/#55

10 Hollow Rocks (That ROCKS!!)

8 OHS (Same Bar)

BARB - E - QUE...THIS WEEEEKEND!!!


WEDNESDAY SEPTEMBER 26th


Hump Day with Helen!!!

3 RFT

  • 400 meter run
  • 21 Kettlebell swing 1.5 Pood
  • 12 Pull Ups

  • TUESDAY SEPTEMBER 25th


    Awwwwwe, yeeea!!

    BENCH DAY!!!

    BENCH PRESS

    8X3

    WOD

    8 Minute AMRAP

    8 Push Ups

    12 Air Squats


    * * *

    The End Of Summer Celebration - MHF BARB-E-QUE!! Just a reminder . . . it is THIS WEEKEND!!

    Saturday, September 29th.

    If you have not already done so, please email Us or put your name on the White Board.

    It's gonna be a good time with GREAT Folks!

    And who doesn't like kickin' it fellow MHF'ers?!?!

    * * *


    MONDAY SEPTEMBER 24th


    WOD

    20 Minute AMRAP

    6 Clean and Jerks #135 / #95

    25 DUs

    12 Dead Lifts #135 / #95

    10 Sit Ups


    Thanks to everybody who showed up to the "Sharpen YOUR SAW" Mobility 101 workshop!!

    In a short amount of time, we had quite a few "a-ha!" moments and saw some AWESOME range of motion improvements!!

    We are already planning for, and looking forward to, the NEXT "Sharpen YOUR Saw" Mobility workshop!


    SATURDAY SEPTEMBER 22nd


    THREE MINI WODS = SATURDAY AM WOD!!!

    7Min AMRAP

    12 Plate Ground to Overhead #45/#35

    12 Sit-Ups

    ~ * ~ 2Min REST ~ * ~

    7Min AMRAP

    20 Plyo Lunge

    10 Burpee

    ~ * ~ 2Min REST ~ * ~

    7Min AMRAP

    15 Air Squat

    8 HSPU

    AND...

    10:30am "MHF'ers, Sharpen YOUR Saw"

    - Mobility 101

    We are EXCITED to share some of the nuts'n'bolt / basic strategies to get the best movement and performance out of some stubborn tissue!


    TGIF!! SEPTEMBER 21st


    What a Great way to start the weekend,

    WOD!

    15 Minute AMRAP

    4 Squat Snatch #95/#65

    8 K2E

    12 Thruster

    15 Push-Up

    Individual movements, demonstrated by Nicole, Michelle, Betsy and Valerie! Nice work, Ladies!!

    * * *

    SATURDAY

    Come down for the WOD, stick around for some INFO!!

    9am WOD-tastic WOD!

    10:30am "MHF'ers, Sharpen YOUR Saw" - Mobility 101

    * * *

    FITNESS GAMERS!!! There is EXCELLENT progress goin' on!!

    Keep up the good work!!

    Mobility COUNTS!! hint, hint.


    THURSDAY SEPTEMBER 20th

    (Friday's Eve!!!)


    SKILL

    1 Arm Push-Ups

    WOD

    Death By...

    POWER CLEANS! #135 / #95


    Wendy and Candace Cleaning up!!

    * * *

    "MHF'ers Sharpen Your Saw" Series

    SATURDAY, 10:30am!!

    Mobility 101.

    This will be an interactive hour covering some common MOBILITY issues and how to get the most out of your tissues.

    * * *


    WEDNESDAY SEPTEMBER 19th


    SKILL & STRENGTH !!

    SKILL:

    Double Unders

    STRENGTH

    Push Jerk 5x2

    Back Squat 8x3

    Some of our FABULOUS MHF'ers . . . DOIN' WORK!!!

    * * *

    The End Of Summer Celebration - MHF BARB-E-QUE!!

    Saturday, September 29th.

    Details coming . . . THIS WEEK!!

    * * *


    TUESDAY SEPTEMBER 18th


    SKILL

    "L" Sit

    STRENGTH

    8 Attempts

    65 Feet w/ Max load...

    Drop = FAIL!!!

    WOD

    1RFT

    500 M Row

    18 Foot Handstand Walk

    20 SandBag GTS #60 / #45

    Rowing with efficiency takes FOCUS!!


    MONDAY SEPTEMBER 17th


    Easy going nature.

    AMAZING work capacity. (aka, FireBreather)

    Disarming smirk.

    These are just some of the things we are going to miss.

    Following his recent graduation from The Colorado School of Mines, Jay is moving on to begin the NEXT, best chapter of his life.

    

    Jay, we wish you the best of luck in your journey!

    Please know that if your path ever brings you back 'round these parts, we have open doors and open hearts for you!

    And with that, we give you.....

    "FAREWELL TO JAY WOD"

    1RFT:

    100 Double Unders

    50 Wall Balls #20/#14

    40 Box Jumps 24/20

    30 KB Swings #70 / #55

    20 Pull-Ups

    10 Burpeeeees

    400 Meter Run


    * * *

    "MHF'ers Sharpen Your Saw" Series

    begins this SATURDAY, 10:30am!!

    (following the 9am WOD. hint, hint)

    Mobility 101.

    This will be an interactive hour covering some common MOBILITY issues and how to get the most out of your tissues.

    * * *


    SATURDAY SEPTEMBER 15th


    Looking forward to ANOTHER KICK BUTT

    Saturday WOD

    to start the WEEEEEEEEKEND!!

    30Min to get as far as possible...

    200M Run

    20 Wall Balls #20/#14

    20 KB Swings #45/#35

    400M Run

    40 Wall Balls

    40 KB Swings

    600M Run

    60 Wall Balls

    60 KB Swings

    * * * MAKE PLANS NOW!! * * *

    "MHF'ers Sharpen Your Saw" series begins NEXT SATURDAY, following the 9am WOD!!

    * * * 


    FRIDAY SEPTEMBER 14th


    TGIF!!

    ELBOWS UP!

    BUTTS DOWN!!

    WE ARE FOCUSING ON FRONT SQUATS!!!

    Danielle showing great form!!

    STRENGTH
    FRONT SQUATS

    2-2-2-2-2

    WOD
    3RFT

    10 Front Squats #115/#75

    5 Push Press #115/#75

    10 Pull-Ups


    Really.

    * * *

    Make sure to pencil in the following....

    1) The first in our "Sharpen YOUR Saw" Series !!

    Next Saturday, September 22nd, following the 9am WOD.

    2) The End Of Summer Celebration - MHF BARB-E-QUE!!

    Is the following Saturday, September 29th.

    Details to follow!!

    * * *


    THURSDAY SEPTEMBER 13th


    Fitness games are moving right along!!

    AWESOME PROGRESS!! Keep those goals in sight!

    We are seeing that the true strength of MHF'ers is measured in MUCH more than times or weights!!

    AAWWWWW YEAAA!! THURSDAY WOD!!!

    

    SKILL

    GLUTE.

    HAM.

    DEVELOPER.

    GHD! YOU KNOW IT!!!


    STRENGTH

    Snatch

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

    WOD

    On the Minute for 10 minutes...

    3 Burpees

    6 Hang Snatch #75/#55


    WEDNESDAY SEPTEMBER 12th


    * * * HUMP-DAY!!!! * * *

    SKILL

    HSPU
    (Hand Stand Push Ups)

    WOD

    15 minute AMRAP

    5 Deadlifts #225/#155

    10 Ring Dips

    15 Box Jumps 24"/20"


    And presenting.....

    our latest Grad of Elements, Nicole!! Some of you might recogonize her from our boot camp classes...and she's back on-board with MHF for some CrossFit!

    WELCOME NICOLE!!!

    * * *

    UPCOMING EVENTS!!

    * *

    We are planning an MHF'ers BARB-E-QUE to celebrate each other and all the achievements from this summer. It'll be a good ol' fashioned get together outside the gym!

    * *

    ALSO!

    * * *

    (And we are SUPER, SUPER EXCITED ABOUT THIS ONE!!)

    We will be rolling out own ...

    "MHF'ers Sharpen Your Saw" series!

    * * *

    Details to follow SOON!

    * * *


    TUESDAY SEPTEMBER 11th


    Our BARB!

    (And we are VERY proud of Our Barb, so we are gonna brag on her a little...'cause we can, and 'cause, SHE'S OUR BARBIE!!)

    OUR BARB JUMPS!

    OUR BARB SQUATS!!


    OUR BARB THRUSTERS AND SWINGS KETTLEBELLS!!!

    OUR BARB DOES STRONGMAN FARMER CARRIES!!!!

    OUR BARB PRESSES HEAVY WEIGHTS!!!!!

    OUR BARB RACES! HERE, IN THE "KISS ME DIRTY".... AND JUST THIS PAST WEEKEND, BARB BECAME AN OFFICIAL TRIAHTLETE!!

    But more than anything, our BARB ROCKS!!!!

    So Barbie, with much love, your MHF'ers family wish you a MOST HAPPY BIRTHDAY!

    As requested, here is YOUR BIRTHDAY WOD!

    (And, oh yea!! Barb REALLY likes to BENCH!!)

    STRENGTH

    BENCH

    3 x 5

    WOD

    1 RFT

    11 Clean & Jerks #155/110

    57 Air Squats

    57 Calorie Row

    57 Sit-Ups

    9 Clean & Jerks #155/110


    Today is September 11th. Today, more than normal, thank a Police Officer, FireFighter, EMS, Military Service Person.

    And God Bless America!


    MONDAY SEPTEMBER 10th



    BIG WEEEEEEKEND!!

    Awesome turn out for the Saturday WOD!

    It was great seeing some familiar faces loop back around AND seeing some NEW faces getting their first taste of CrossFit with Us! We had a BLAST with everybody and are looking forward to more!!

    And Sunday...The Lady MHF'ers September TRI-team kicked butt! Awesome times for the entire crew!!!! Through the challenges of this VERY non-ordinary race day, you all showed a TON OF STRENGTH AND DETERMINATION!!

    WE ARE UBER PROUD!! UUUBER!

    MHF'ers Ladies September Tri-Crew! Excellent work first-timers: Wendy, Lacey, Andrea, Barbie and Lesley! And a 11 minute PR for Sarah!!

    Outstanding work ladies!!!

    And a BIG thanks to the Support crew: Betsy, Pat, Amberger, Michelle, Coach Patton and THE El Sexo!

    * * * * * FUN-DAY-MON-DAY * * * * *

    STRENGTH

    OHS

    5 - 5 - 3 - 3 - 2

    WOD

    10-to-1 & 1-to-10

    T2B & OHS #95 / #65


    SATURDAY SEPTEMBER 8th


    It's gonna be a cool "fall'ish" Colorado morning....

    EPICLY AWESOME conditions for a GREAT WOD with your fellow MHF'ers!!!

    1RFT:

    75 Stick Jumps

    60 Hollow Rocks

    50 KB Snatch (25 EACH Arm) #45 / #35

    40 Lunge/Squat/Lunge Sequence

    30 Plyo Plate Push Ups

    20 Sandbag Get-ups #45 / #30*


    *(Think TURKISH Get-ups)

    ****

    If your hinds quarters are feeling like ours, stick around AFTER the 9am WOD to mobilize during Open Gym. LOOSEN UP THAT TISSUE!!!

    ****


    * * *

    TRIATHLETES!

    This is the BIG WEEKEND!

    Sunday is RACE DAY!!

    Your training regiment and conditioning will carry you across the finish line successfully!

    If you aren't racing, come up to Fort Collins and cheer on our MHF'er Triathletes!!

    * * *

    FRIDAY SEPTEMBER 7th



    * * T.G.I.F!! FRRRRIIIIIIIIIDAY!! * *

    WOD IT UP!!

    3 Rounds - 30sec on/ 30sec off

    Calorie Row

    Front Squat #115 / #75

    KB Swing #45 / #35

    Around the Worlds

    Davin and Lesley Swangin' them bells!!!

    ***

    * * * AWESOME DEAD LIFTS YESTERDAY, ALL Y'ALL!!! * * *

    Remember, MOBILITY gets points for FITNESS GAMES! And we have a feeling those hind quarters might need some love....

    COME IN AND GET SUPPLE! Open gym is a GREAT TIME to get looooose! Saturday after the 9am WOD!! 


    THURSDAY SEPTEMBER 6th


    Time to get that back side-a-movin'!!

    DEADS!!!!

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

    then...

    

    "The MHF Posterior Chain Challenge!"*

    (That's our Boy, Dan-O, Crushing his deads at the Ultimate Warrior Challenge! Oh yea, he got some. Then walked funny for a couple of days.)

    *While the competitors from the MHF Ultimate Warrior Challenge would tell ya it was a PAIN IN THE A**, the rest of us thought it looked like a TON of fun! So make sure you are tight, cause... You have 120 seconds to crank out AS MANY BODY WEIGHT DEADLIFTS AS POSSIBLE!

    Please welcome the Newest MHF'ers to the family...Rikki and Holly!

    Finishing elements this past weekend, they are already jumpin' in with the Early Birds, 5:15am Crew!

    


    * * * TRIATHLON SUNDAY * * *

    We have a group of dedicated athletes looking to tri the Fort Collins TRI this Sunday! Come up and cheer on our Crew! You can't miss us, we are "THAT" group!!

    HOLLAH!!!


    WEDNESDAY SEPTEMBER 5th


    BERGER.


    AMBERGER.

    SASINA.

    OG MHF'er.

    WOD CRUSHA!

    That's our Amber!

    She is one of the most pleasant peeps you will EVER have the pleasure to meet! Whether she's rocking the 'chillers and a jog bra-top, or in full sweats and hoodie, she is ALWAYS accessorized with a BIG SMILE and UUUUBER eager to chat with you and see how you are doing! But watch out when it's WOD time...she cranks it out with 100% INTENSITY!!

    Us MHF'ers love our Amberger!


    SKILL:

    Strict Pull-Ups

    STRENGTH:

    KB Arnold Press

    5x9


    WOD:

    5 RFT*

    12 ft to the right & left of Handstand Side Walks

    9 "L" Lifts

    9 Ring Dips

    *Here's the kicker...Due to a recent knee scope (and we are all pulling for a FAST recovery, BTW), we are gonna level the playing field with our Hop-along-'Berger! Everyone has to hop on 1 foot to get from station to station*

    * * * FITNESS GAMES INFO * * *

    EXCELLENT BASELINE PERFORMANCES! We even got VIDEO of Renee's VERY FIRST DOUBLE UNDER!!!

    GIT SOME!! Oh, and HOLLAH!

    We had a few scheduling conflicts, so for our athletes who were unable to make it in today, there will be a make-up test session THIS SATURDAY at Open gym! (10:30am)


    TUESDAY SEPTEMBER 4th


    * *

    Awesome turn-out and excellent work at yesterday's Labor Day WOD!

    * *

    With the nutrition seminar&discussion info in our minds and the chaotic end of summer/school start-up under our belts, it's time to get FOCUSED!!!

    Your Coaches are excited and committed to help you continue your CrossFit journey with MHF!

    Today's WOD will push you to your limits and will benchmark your currently level of fitness!!

    ***FITNESS GAMES KICK OFF!!!***

    1) POWER/STRENGTH

    10 Minutes to find YOUR:

    Max Clean & Jerk

    2) SPEED

    FOR TIME:

    800 Meter Run

    3) CONDITIONING

    10 Minute AMRAP:

    10 SDHP #70 / #55

    20 DUs

    


    * * *

    GRANOLA RECIPE!!!

    * * *

    The Granola that Momma Patton brought it was a HEEEEEEUGE hit at the nutritional seminar!! Like us, a bunch of you well in love with it, soooo....


    MONDAY SEPTEMBER 3rd


    Happy Labor Day!!!

    Come celebrate with CrossFit MHF!

    Bring your friends and family to LABOR through a KICK A** TEAM WOD! 9AM!

    (Only one class due to the holiday)

    

    

    * * * FITNESS GAMES START TODAY! ! * * *

    Please chat with one of the Coaches if you need more information or have more questions. We are excited to see all the positive changes that already started, and can't wait to watch the progression over the next 6 weeks!!