SEPTEMBER WOD
(Workout Of the Day)


CHALLENGE STARTS MONDAY!

Get your goals on the Challenge Board. And contact Coach Rach if you want measurements done. We are looking forward to seeing some incredible results from everyone over the next 6 weeks!

**SEPTEMBER SWIM:**

Sept 12th

Sept 26th

2-4pm @ The Golden Rec!


WEDNESDAY, SEPTEMBER 30th


STRENGTH:

FIND 1RM SPLIT JERK!


MetCon: *

4Min Max Rep HSPU

*Every time you break on HSPU, do 7 T2B 


TUESDAY, SEPTEMBER 29th


Yes, we know cardio SUCKS! But for those wanting to really see some results during this Challenge....add in 20-30min of fasted cardio a few times per week! Come get your row on during the 5:15am class. 

STRENGTH:

Front Squat

Max Rep at

55%

65%

75%

85%

ACCESSORY #1:

Stiff Leg Deadlifts

3 x 20

ACCESSORY #2:

Back Rack Lunge

3 x 40*

*40 reps TOTAL


MetCon:

For Time *

75 Air Squats

*Time Cap Of 3Min



MONDAY, SEPTEMBER 28th


Here we go, week #2 of the Fall Challenge! Your homework this week is to incorporate more of the following foods into your nutrition plan.

3, 2, 1, GO!!

COMPLETE STRENGTH 1 - 4 AS A GIANT SET.

STRENGTH #1:

Strict Pull-Ups

3 - 3 - 3 - 3 - 3

STRENGTH #2:

Band Stiff Arm Lat Pull-Down

5 x 10

STRENGTH #3:

KB Bent Over Row

5 x 10

STRENGTH #4:

Elevated Alternating

Plyo Push-Up

5 x 12

MetCon:

7Min To Get As Far As Possible:

Rep Scheme: 3, 6, 9, 12, 15....

Pull-Ups *

Push-Ups

*Rx = Unbroken!


SATURDAY, SEPTEMBER 26th

See Y'all at 9am!


35Min AMRAP

75 DU

60 OH Walking Lunge #45/#25

20 "V" -Up


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

SWIM CREW:

2pm: Davin, Katy, Jacy

3pm: Mishara, Liz Brett



FRIDAY, SEPTEMBER 25th

BENCHMARK DAY!!!


First week of the Fall Challenge is almost over! Fuel your body with good, whole food!


STRENGTH:

Deads

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


MetCon:

"DIANE"

21-15-9

Deads #225/#155

HPSU



THURSDAY, SEPTEMBER 24th

Awesome work on the squat WOD yesterday!


SKILL:

Practice one of your skills for the Challenge


STRENGTH #1:

Strict OH Press

5 - 5 - 5

STRENGTH #2:

Push Jerk

5 - 5 - 3 - 3 - 3

MetCon:

6Min EMOM

4 STOH #135/#95

8 KB Swings #55/#35

4 T2B



WEDNESDAY, SEPTEMBER 23rd


STRENGTH:

BACK SQUATS!

7 - 7 - 5 - 5 - 3 - 3 - 3 

BURNOUT #1:

BB Step-Up *

2 x 25

*All 25 reps must be completed at once.

BURNOUT #2:

GHD Hip Ext

2 x 30


MetCon:

3 Rounds of Tabatas

Back Squat #95/#65

Bar Over Burpee


TUESDAY, SEPTEMBER 22nd

Today is the 6-Week Challenge Pre-Test


"I will RUN,

I will TRAIN, 

I will EAT CLEAN,

no matter how 

lazy I feel at

that moment,

because it's how 

I want to feel in

the moments to 

come that

matters most"

~unknown

STRENGTH #1:

OHS

5 - 5 - 5

STRENGTH #2:

Clean

3 - 3 - 3

MetCon:

"Baseline" - For Time: *

500M Row

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups

*10Min Cap


MONDAY, SEPTEMBER 21st


6 WEEK CHALLENGE STARTS TODAY!!!

3 RFT

800M Run

20Ft Handstand Walk

20 Wall Balls #20/#14

30 Hollow Rocks

20 KB SDHP #70/#55



SATURDAY, SEPTEMBER 19th

Ohhhhh, it's a Saturday Birthday Beat-Down!



Dear Mike, aka C.O.P.D,

You are the Pappa Bear of the gym, and WE LOVE YOU!! We are incredibly privileged to be celebrating birthday WOD #3 with you. Looking back over the years, we are inspired by all of your growth and improvement. We have had the honor of cheering you on at comps and the triathlon, and we look forward to all the things you will continue to accomplish! There is never a dull moment when you are around. And the gym is a FREAKING zoo of a blast when you are around! We appreciate your energy, highly inappropriate sense of humor, and incredibly gnarly, but hilarious jokes! You are a man of heart, loyalty and integrity, and we are blessed to have you a part of the MHF family! As requested, here is your annual Hero Birthday Beat-Down...we hope you love it, and are excited to watch you hit a PR! 

~Love,

Your MHF'ers~



FRIDAY, SEPTEMBER 18th


FOR TIME:

20 Thrusters #115/#75

40 Box Jumps 24/20

30 OHS #115/#75

25 T2B

250 DU

25 T2B

30 OHS #115/#75

40 Box Jumps 24/20

20 Thrusters #115/#75



THURSDAY, SEPTEMBER 17th


SKILL #1: 

Handstand Walk

Accumulate 125ft

SKILL #2:

"L" Sit

Accumulate 3Min

STRENGTH #1:

Ring Push-Ups

7 x 5

STRENGTH #2:

Hinge Push-Ups

7 x 5

MetCon #1:

5Min Max Distance Row

MetCon #2:

For Time *

100 Push-Ups **

*5Min Time Cap

**Every time you fail, do 15 Hollow Rocks


WEDNESDAY, SEPTEMBER 16th


STRENGTH #1

Deads

1 x 12 @ 65% 1RM

1 x 8 @ 75% 1RM

1 x 5 @  85% 1RM

1 x 3 @ 95% 1RM

STRENGTH #2

GHD KB Row

4 x 8

STRENGTH #3

Supine Ring Row

4 x 12


MetCon:

2RFT

8 Deads @60% 1RM

3 Wall Walk


TUESDAY, SEPTEMBER 15th


30Min AMRAP:

800M Run

4 Snatch #135/#95 (Can be Squat, Power or Hang)

10 Floor Wipers #135/#95



MONDAY, SEPTEMBER 14th


STRENGTH:

1 Clean (Squat or Power) + 2 Front Squats + 1 STOH = 1 *

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

* (add 6-12lb from Feb 2nd)


MetCon:

For Time

Clean & Jerk *    4, 3, 2, 1

Bar Over Burpee 8, 6, 4, 2

*Body Weight


BIG CONGRATS TO OUR MHF'ers THAT COMPETED IN THE TOUGH MUDDER THIS WEEKEND!

Val and her hubs Bart, Berg & Morrison, great job y'all, we are super proud of you!!!



TODAY, WE WILL BE HAVING A GROUP BIKE RIDE INTO GOLDEN! 

Anyone is welcome to join us!

Meet at they gym at NOON.

Be sure to bring:

  • Water/Snacks
  • Sunglasses 
  • Sunscreen
  • Helmet



SATURDAY, SEPTEMBER 12th


BUY-IN: 150 DU


5RFT-

12 HSPU

12 Leg Lift

25 Speed Step-Ups (on each leg)

20 Swimmer Crunch


Cash-Out: 150 DU


* * * * * SWIM CREW * * * * *

  • 2pm: Coach John, Shawn
  • 3pm: Barb, Hurricane, Hudson

FRIDAY, SEPTEMBER 11th

Birthday WOD #3


Dear BARBie,

Today we have the pleasure to celebrate your 60th birthday! Oh heavens lady, you are an amazing inspiration! And proof that you are NEVER "too old" to get fit, active, and continue to better yourself! We can't believe all of the things that you have accomplished with us, and we are honored to have witnessed all of the incredible things you have done! You have been with Coach Rach since 2009, and are one of the the "original MHF'ers". We thank you for your loyalty, and the privilege of being along side of you on this journey, and we are looking forward to watching all the amazing things you will do in the years ahead!. We love your constant smile, spunky demeanor, singing & dancing through a wod, and your never wavering support of everything, and everyone MHF! We love your face, and have programmed this wod special just for you! 

~Love,

Your MHF'ers~

STRENGTH:

Bench

11 - 9 - 5 - 3 - 3


MetCon:

12Min Tabata AMRAP of "BARBARA" *

20 Pull-Ups

30 Push-Ups

40 Sit-Ups

50 Squats

*On a Tabata Clock, move through the movements and reps. If you get through one round, start another...


Today we celebrate a birthday, but we also want to pause in remembrance.


THURSDAY, SEPTEMBER 10th


STRENGTH:

2 Hang Power Snatch +

4 OH Walking Lunge +

6 Back Rack Lunge

  = 1

1 - 1 - 1 - 1 - 1


MetCon:

2 RFT *

5 Hang Power Snatch

10 OHWL

15 B.R. Lunge

* 115/#75



WEDNESDAY, SEPTEMBER 9th


COMPLETE STRENGTH 1, 2, 3 & 4 AS A GIANT SET

STRENGTH #1

Strict HSPU

4 x 5

STENGTH #2

16ft Handstand Walk

4 sets

STRENGTH #3

Behind The Neck Strict Press

4 x 7

STRENGTH #4

Strict Bar Dips

5 - 5 - 5 -5

MetCon:

6Min AMRAP

7 STOH #135/#95

12 Hollow Rocks

7 Ring Dips

12 Hollow Rocks


TUESDAY, SEPTEMBER 8th

Oh Yeah, Birthday WOD #2, Comin' Your Way!


Dearest Rack,

Good Grief Girl, what an amazing year you have had! We have watched you graduate beauty school, and grow into an incredible young woman! We have had a BLAST watching your progress over the last year, and are beyond blessed to be on this journey with you! You are quickly climbing the ranks in the gym, and it is a thrill to watch you knock out the "Rx big girl weights"! We could not be more proud of you, and are honored that you call MHF your home! We are excited to watch all the incredible things you are going to do this year ..... and THANK YOU for your amazing talents in creating the perfect Wonder Woman! We Love Your Face, and can't wait to watch you dominate your birthday WOD, we designed it just for you!

~Love,

Your MHF'ers~


STRENGTH:

Squat Clean

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


MetCon: *

Done As An Obstacle Course...Run It As Many Times As You Like, For Fastest Time!

2 Squat Clean

8 T2B

1 Rope Climb

9 Deads

*BB load = 80% of final set of 2 of the strength complex

LABOR DAY WEEKEND SCHEDULE:

  • SATURDAY SEPT 5th - NO CLASS OR OPEN GYM!
  • SUNDAY SEPT 6th - YOGA IS ON!
  • MONDAY SEPT 7th - Classes @ 8am & 9:30am

MONDAY, SEPTEMBER 7th

Happy Labor Day! 

ONLY 8am & 9:30am Today

Friends & Family Are Welcome Today


 .....HECK YES, ITS' A HOLIDAY HERO BIRTHDAY WOD!!!

Dear Berg, (Also lovingly known as, "The Mouth")

It's hard to believe Coach Rach has know you since your were a 22 year-old hot head! It has been an extreme privilege to coach you over the past few years! We have watched you grow into an amazing man, husband and father. As well as watching you improve as a CrossFitter, along with your continued progress in your main sport of Obstacle Course Races! We enjoy your energy, playful and sarcastic banter, and your constant encouragement to your fellow MHF'ers! We are blessed and honored that you have chosen to call MHF your home. And we look forward to many years of continued Bad-Assary from you!

As requested, we are going to revisit your birthday WOD from 2 years ago. We hope you LOVE it, and we look forward to watching you PR on it!

~Love,

Your MHF'ers~

* * * THIS WILL BE A LONG WOD * * *

  • The clock WILL start 15Min after the start of class.
  • Please allot for appropriate mobility time
  • There will be a 65min time cap 


Please feel free to bring your pooch to run the 400's with you today if:

  • They are friendly to people & other dogs
  • If they can sit quietly while you do the other movements



FRIDAY, SEPTEMBER 4th


STRENGTH:

2 Snatch* + 5 OHS = 1

1 - 1 - 1 - 1 - 1

*YES, they are SQUAT Snatches

MetCon:

7Min AMRAP

3 OHS #135/#95

5 Box Jumps 30/24

* * * IT'S FIRST FRIDAY PEOPLE, SEE YOU THERE!! * * *


THURSDAY, SEPTEMBER 3rd



4 RFT

800M Run

20 Push-Ups

15 KB Swings #70/#55

30 Hollow Rocks



WEDNESDAY, SEPTEMBER 2nd


* * DO STRENGTH 1 & 2 AS A SUPER SET * * 

STRENGTH #1

BB Step-Up

7 x 20 (on each leg)

STRENGTH #2

BB Hip Thrust

7 x 20

MetCon:

3 RFT

12 Front Rack Lunge (counted Rachel style) #115/#75

12 HSPU

12 T2B



TUESDAY, SEPTEMBER 1st


STRENGTH #1

Push Press

7 - 5 - 5 - 3 - 3 - 2 - 2

STRENGTH #2

Behind the Neck Jerk

3 - 3 - 3 - 2 - 2

MetCon: *

100 DU

50 Push Press (@ 50% of the final set of strength #1)

100 DU

*Time Cap: 8Min