DAILY WOD

CrossFit MHF - Wheat Ridge


SATURDAY SEPTEMBER 1st


* * *

EXCELLENT WORK WITH "AMERICAN NIGHTMARE"!

Look for more STRONGMAN works on the regular!!
* * *


It feels like a....

GIT SOME HOLIDAY WEEKEND!!!!

* * *

THE SATURDAY 9AM METCON IS ON!



3RFT:

800 M Run

20 Pull-Ups

20 Burpeeeees!

20 Sit-Ups

20 Sandbag GTS #45 / #30



* * MORNING WOD, GIT SOME!! * *

Friends and family are welcome!!

* * *


* *

THE AQUATIC CREW!

* * GIT SOME in the POOL! "Speak softly and carry a big KICK!!!" * *



SWIM WOD:

Race Conditions, race distance! You are going to experience race day without the pre-game jitters!!

Thanks for RSVP'ing....see you poolside at 4:30pm

* *

* * *

HOLIDAY SCHEDULE AND NEWS!

  • Monday's Holiday Schedule: only ONE Class, 9AM! Come one, come ALL!!
  • FITNESS GAMES start Monday, as well!! If you didn't receive details via email, please call, text, email, drop by, send Carrier Pigeons, smoke signals...

* * *

(Don't you WISH your bottom position was that effortless?!?)

MOBILITY!

Want a faster FRAN time?

Want to help avoid injury and iron out imbalances??



We are committed to keeping your high performance machines LIMBER!!!

Come MOBILIZE with CrossFit MHF!!


FRIDAY AUGUST 31st


And you know it's gonna be BRUTAL FUN!!!

“American Nightmare”

30 minute cap

Using an bar with a total of 60% of your body weight*, perform a hang power clean. Hold the bar in the rack position and perform a lunge on each leg. Then push press the axle over head. Repeat x 100 reps.

*The StrongmanWOD "American Nightmare" uses an Axle bar.

Coach Patton with TOTAL BADASS and StrongManWOD.com's, Rob Orlando, at the CrossFit Strongman Certification Course, 2011.

Moving Heavy Loads, Longer Distances, QUICKER = Effective, efficient CrossFitters!

* * * TRIATHLETES! * * *

The last Swim WOD prior to the TRI is THIS SATURDAY!!! Get Race ready! Please RSVP by this Friday afternoon.
* * *

* * * HOLIDAY WEEKEND SCHEDULE! ! ! * * *

Saturday 9am WOD is on!

Monday's ONLY WOD is going on at 9am!

Bring your friends and family and share the MHF fun!

* * * 

* * * FITNESS GAMES * * *

Start next Monday!

And wouldn't ya know it, NUTRITION is a BIG part of it! Tthis is a GREAT way to help get on (or get back on) track!


* * *


THURSDAY AUGUST 30th


Thursday TriFecta!!

SKILL

Pistols and Skin the Cat

STRENGTH

BB Pull Overs

3-3-3

WOD

100 DUs

50 Wall Balls #20 / #14



Movin' HEAVY loads, LONG distances, QUICKLY!

Our ladies are gettin' STRONG!!!

* * * HOLIDAY WEEKEND SCHEDULE! ! ! * * *

Saturday 9am WOD is on!

Monday's ONLY WOD is going on at 9am!

Bring your friends and family and share the MHF fun!

* * * FITNESS GAMES! ! ! * * *

Start at the turn of the new month!!

Nutrition, hydration, training, recovery.
Together, let's all get ... BETTER!


WEDNESDAY AUGUST 29th


HUMP DAY WOD!

7 RFT

8 KB Swings #70 / $55

3 Wall Walks

12 Box Jumps 24' / 20"

"Don't over complicate it, KISS it. Some of your best beatings are couplets and triplets. Hmmm...think about the Nasty Girls. Git some."

D and Lee showing their UPs!! EXCELLENT WORK, GENTS!!!

* * * HOLIDAY WEEEEEEKEND SCHEDULE! ! ! * * *

We truly hope you enjoy the upcoming holiday weekend! We would LOVE to spend some of it with you!!

Saturday 9am WOD is on!

Monday's ONLY WOD is going on at 9am!

Feel free to bring your friends and family and share the MHF fun!

* * * SWIM WOD * * *

This is the final SWIM WOD before the TRI, Get race ready!!!

We are looking forward to another AWESOME WOD, the progression has been AMAZING!!
Please RSVP by Friday afternoon!



TUESDAY AUGUST 28th


AHHHHHHHHHHHH, YEA!!!

TWO'FER TUESDAY!!

SNATCH PULLS!!

7 X 3

then....

21-15-9

Power Snatch #85/#55

OHS

Ring Dips

* * * TRIATHLETES! * * *

The last Swim WOD prior to the TRIAHTLON is THIS SATURDAY!!! Get Race ready! Please RSVP by this Friday afternoon.
* * *

GOOD STUFF ... COMING YOUR WAY!!!

Please be watching your email for important information on FITNESS GAMES and member tracking!!!


MONDAY AUGUST 27th


FUN, DAY, MON, DAY!!!

It's a TWO-FER!!!

(and LOTSA news....see below!)

BACK SQUATS!!

2 - 2 - 2 - 2 - 2

then.....

10 Minute AMRAP

10 Back Squats #115/#75

10 Hollow Rocks

8 Clapping Push-Ups

Danielle gettin' low!

* * * TRIATHLETES! * * *

The last Swim WOD prior to the TRIAHTLON is THIS SATURDAY!!! Get Race ready! Please RSVP by this Friday afternoon.
* * *

We are SUPER PUMPED about the AWESOME turn out at the Nutritional Seminar! It was a VERY engaging discussion and we're committed to help everybody get their nutrition more finely tuned!



* * * FITNESS GAMES * * *

Start next Monday!

And wouldn't ya know it, NUTRITION is a BIG part of it! With school back in session and the craziness of summer starting to wind down, this is a GREAT way to help get on (or get back on) track!

Please check your in-boxes for details, email to come out midweek.
* * *



SATURDAY AUGUST 25th



9 AM METCON IS ON!!!!

You KNOW it's gonna be a great workout with AWESOME folks!!

And make plans to stick around after class, 'cause we are having a ...


NUTRITIONAL SEMINAR!!! 10:30am!!

RD Lacey and Your Coaches are going to dish up some good info on getting better with your nutrition! Food is what it's ALL about!!

NOTE, this is NOT a "DIET" class.

We are going to go over better strategies and best practices to make you...

FEEL better....

LOOK better...

PERFORM better...

BE...BETTER!!!

Bring yourself and those you care about...

Let's all get healthier habits in place!!

Friends and Family are MORE than welcome at the 9am WOD and the Nutritional Seminar!!




FRIDAY AUGUST 24th


TGIF!! AND.... A BIRTHDAY WOD!!! HOLLAH!!

Her birthay was earlier this week...

but our WONDERFUL WOD is specially programmed for our WONDERFUL WENDY!


In the few short months Wendy has been with us, she has really fit right in as an MHF'er! She ALWAYS brings a BIG smile and an AWESOME eagerness to get after each WOD.

On land, or in the pool, it's ALWAYS a joy to see you come in and "GIT SOME!"

SO...WONDERFUL WENDY! This is YOUR TGIF BIRTHDAY WOD!!!

"DT"

Five rounds for time of:
12 Deadlifts #155 / #110
9 Hang Cleans #155 / #110
6 Push Jerks #155 / #110


DT

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

* * * NUTRITIONAL SEMINAR!! * * *

THIS Saturday morning, 10:30 - 11:30.

Friends and family welcome!

Eat better.

Perform better.

Feel better.

BE....BETTER!!!


THURSDAY AUGUST 23rd


IT'S FRIDAY'S EVE!!!!

WOD

BENCH

Max Reps @ 50% of 1RM

5 SANDBAGS FOR TIME

#75 / #60

Carry one by one, 100 feet




* * * NUTRITIONAL SEMINAR!! * * *

THIS Saturday morning, 10:30 - 11:30.

Friends and family welcome!



* * * COLORADO OPEN * * *

This weekend down at ...


Some of THE best CF'ers will be throwing down!


WEDNESDAY AUGUST 22nd


HUMP DAY WOD! GIT YOU SOME!!

3 RFT

10 OHS #95 / #65

30 DU

15 T2B

AWWWWW, YEEEEAAAA!

I know I need to "eat better", but I don't know where to start?!

* * * NUTRITIONAL SEMINAR!! * * *

THIS Saturday morning, 10:30 - 11:30.

Friends and family welcome!

Eat better.

Perform better.

Feel better.

BE....BETTER!!!


Swim/Bike/Run Crew - TRIATHLETES!!!

We are just a few SHORT weeks away!


TUESDAY AUGUST 21st


STRENGTH:

OH Press

3 - 2 - 2 - 1 - 1

SKILLZ:

Max Distance Handstand Walk

3 Minutes


* * * NUTRITIONAL SEMINAR!!!! * * *

EAT BETTER = FEEL BETTER = PERFORM BETTER!!

(And who doesn't want to FEEL better and PERFORM better?!)

Come in for an informative discussion regarding nutrition and how to get the most out of your body by eating wisely!

Your Coaches and RD Lacey are PASSIONATE about GOOD EATS!!

Friends and family are welcome!!
Saturday August 25th, following the 9am WOD!


MONDAY AUGUST 20th


FUN, DAY, MON, DAY!!!

20 Minute AMRAP

6 Front Squats #135 / #95

8 Pull-Ups

200 Meter Run


Congrats to all the competitors at this weekend's Warrior Classic! Thanks to our own, Erin (E-TRAIN!) Satriano, for providing photographic excellence of the Ultimate Warrior!

Big Shouts to

Lacey ,

Dan-o,

and

Sarah

for bringing their A+ game to the Ultimate Warriror Challenge!

Y'all CRUSHED it!!

Y'all GOT SOME!!

Congrat's to Our Boy, Kyle, for winning his class in the NPC Bodybuilding portion of the Warrior! (See, CrossFit works!!!)

Thanks ALSO go out to our volunteer crew (Betsy, Barb, E-Train!, Danielle and Linda) for helping to ensure the event ran smoothly and on-time!!

And a HEEEEEUGE thanks to Jess, Sarah and Next Level Formulations for supporting The Ultimate Warrior Challenge!

YOU ALL ARE AWESOME!!!!

THANK YOU, THANK YOU!!


* * *

Nutrition Seminar!!!

Saturday August 25th, following the 9am WOD!!

* * *

Fort Collins TRIATHLON is just a few short weeks away!!! Talk to a coach for more details!

This is a FUN, FUN event!!!

* * *


FRIDAY AUGUST 17th


TGIF WOD!!!!

STRENGTH

Cleans 2 - 2 - 2 - 2 - 2

WOD

21-15-9 of...

Burpeeeeeees!

Ring Dips

* * *

The only Friday WODs are the 5:15 am and 8am !!



All other Friday WODs, and SATURDAY WODs, are cancelled. THANK YOU ALL for the patience and understanding with the chaotic schedule!! Things get back on track starting FUND-DAY Monday!!

* * * 

Soooooo.... get out and enjoy the slightly cooler weekend weather or maybe come up to the Warrior Classic and watch some AMAZING athletes do some SPECTACULAR things!!

Good luck to Sarah, Dan-o and Lacey competing in the Ultimate Warrior Challenge! We know you all will CRUSH!!

Good luck to our CrossFittin' BodyBuilder, Kyle B, competing in the Warrior Classic NPC Bodybuilding Championship!!

Kick A**, KYLE! (STICK TO THE PLAN!!!)



WARRIOR VOLUNTEERS!!! Please meet up at the Embassy Suites Loveland by 8:15am Saturday morning! YOU ALL ROCK!!

Embassy Suites Loveland - Hotel, Spa & Conference Center
4705 Clydesdale Parkway, Loveland, Colorado, 80538



Speaking of going back to school....With the kiddos going back to school, we are going to be running a nutrition seminar on SATURDAY, AUGUST 25th at 10:30 AM to help fine tune our nutrition.

Your Coaches and Registered Dietician, Lacey P, will be serving up some FOOD Knowledge!

(Friends and family are welcome!)


THURSDAY AUGUST 16th


TABATA TIME!!! Thank you, Izumi.

Row

Thruster #95 / #65

Floor Wipers #95 / #65

BB SDHP #95 / #65


* * * REMINDERS * * *

Due to ELEMENTS, no Thursday 6:30pm class!

Also, the MHF ULTIMATE WARRIOR CHALLENGE is THIS weekend!! We will NOT have Friday 4:30, 5:30 or 6:30 evening classes and NO Saturday classes.

* * *


WEDNESDAY AUGUST 15th


MHF'ers - Excellent work with the ZERCHERS!!!!

HUMPDAY!!!

SKILL!! STRENGTH!!!

SKILL WORK

"L" Sit

Max Height Box Jump

STRENGTH

TGU

2 - 2 - 2 - 1 - 1 

Some of our Ladies rockin' the TGUs and L Sits!! Excellent work!!!

* * * REMINDERS * * *

Due to ELEMENTS, no Thursday 6:30pm class!

Also, the MHF ULTIMATE WARRIOR CHALLENGE is THIS weekend!! We will NOT have Friday 4:30, 5:30 or 6:30 evening classes and NO Saturday classes.

Come up to Loveland to watch all the action!!

* * *



TUESDAY AUGUST 14th


WOD:

ZERCHER SQUAT 5 - 3 - 3 - 2 - 2

This is how it's done!! (click pic for video)

Courtesy, THE K.STARR, aka Mobilitywod.com


* * * REMINDERS * * *

Due to ELEMENTS, no Thursday 6:30pm class!

Also, the MHF ULTIMATE WARRIOR CHALLENGE is THIS weekend!! We will NOT have Friday 4:30, 5:30 or 6:30 evening classes and NO Saturday classes.

Come up to Loveland to watch all the action!!

* * *




MONDAY AUGUST 13th


FUN-DAY, MON-DAY WOD:

DEATH BY......

POWER SNATCH!!! #85 / #55

The MHF Ultimate Warrior Challenge is going down this weekend!Bench Press Friday Night, 4 KICK A** Events Saturday!

There is still time to register!

* * *

We will NOT have Friday 4:30, 5:30 or 6:30 evening classes. And NO Saturday classes.

* * *




SATURDAY AUGUST 11th


GOOOOOD MORNING WOD!

For today's appetizer, we will be serving up a healthy dose of MOBILITY. We will also have water for mid-meal entertainment. And for the main course...

1RFT

150 DU's

75 Slammer GTOH #40 / #30

50 K2E

80 OH Walking Lunges #45 / #25

750 Meter Row

75 KB Swings #45 / #35

* * * SWIM CREW! IT'S ON! 4:30 PM! POOLWARD! * * *


FRIDAY AUGUST 10th


BY LAND!

BY SEA!!

BY AIR!!!

T-BONE!!!!

Tony, 1/4 of the "G-UNIT!", is coming to celebrate his birthday Today. 4:30pm. (write that down)

The actual day was this past Tuesday, the 7th, but we're gonna rock out on a Friday.

So, Tony...on the day we say, "Tony, thanks for being AWESOME! And for inspiring us EACH DAY. And for taking a whoopin' stick to each and every WOD. And for grabbing hold of each and every challenge you come face to face with and kicking the spit out it. And for inspiring us all to...BE BETTER."

And for that, we unleash you on your birthday WOD of...

MgHee

Complete as many rounds in 30 minutes as you can of:

5 Deadlifts #275 / #185

13 Pushups

9 Box Jumps 24" / 20"

* *SWIMMERS!!! TRIATHLETES!!! THE WATER INCLINED!!! * *

SWIM WOD THIS WEEKEND!!

PLEASE RSVP BY 430 PM TODAY!!!


THURSDAY AUGUST 9th


STARTING AT 4:30PM, CLASS IS BACK IN SESSION!!

WOD

STRENGTH:

Hang Cleans 5 X 5 (No SQUAT Cleans. SHRUG HARD!)

OHS* 5x3

then....

75 Second AMRAP:

13 Foot Wall Balls #14 / #10

*Teaching a snatch where there is not yet an overhead squat, teaching an overhead squat where there is not yet an air squat, is a colossal mistake. This rush to advancement increases the chance of injury, delays advancement and progress, and blunts the client’s rate of return on his efforts. In short, it retards his fitness. Coach Glassman,

Fundamentals, Virtuosity, and Mastery




WEDNESDAY AUGUST 8th


FINAL AT HOME WOD!!

Loosen up, warm-up and mobilize!!! Chest, delts, hips, quads, hammies....you know the drill, GET SUPPLE!

10 Minute AMRAP

5 Burpeeeees!

10 Plyo Lunges (5 on EACH leg)

Regular classes resume with the Thursday 4:30pm class!! We are excited to get back and see you!!


TUESDAY AUGUST 7th


Happy Birthday, T-Bone!!!

Today is his birthday, but we are putting his birthday WOD on ICE until we can all celebrate with him. SOOOO, this Friday, we will be experiencing the workout that is, the suckfest that will be, HIS BIRTHDAY WOD.

Check back on Friday to see what his WOD is!!

TODAY'S WOD*

10 Rounds, For time:

10 Long Jumps

30 Second Hand Stand hold

MHF'ers: AS ALWAYS, make sure to take enough time to warm up & mobilize; shoulders, hips, glutes, hamstrings, calves, quads and anything else that needs to be waken up. Scale WOD as needed.

(IE scale to how you normally do HSPU's)

*This is day 2 of 3 for the AT HOME WODS during the gym's short closure.


MONDAY AUGUST 6th


FUN-DAY, MON-DAY WOD*

FOR TIME:

800 Meter Run

75 Sit Ups

800 Meter Run

100 Air Squats

*THE GYM WILL BE CLOSED MONDAY, TUESDAY AND WEDNESDAY.

WODS will continue to be posted!

Regularly scheduled classes will resume with the 4:30p.m. class on Thursday.


SATURDAY AUGUST 4th


Rockin' the 'stache improves good body position. MHF'ers, GIT SOME!!!

* * * *

Just a reminder, the gym will be closed starting AFTER the Saturday 9am WOD, August 4th. We will re-open for classes on Thursday, August 9th.

* * * *
SATURDAY METCON MADNESS!!

40 - 30 - 20 - 10 each of:

Kettle Bell Thrusters (1/2 left, 1/2 right) #35 / #25

Stick Jump

Sit Ups

Slammer Deadlifts #40 / #30

Push Ups




This is the B.A. logo going on the Competitor bags for the CrossFit MHF Ultimate Warrior Challenge! Each competitor bag will have an event Tee shirt and assorted goodies and samples from our FABULOUS sponsors!! Click the picture to get more info on the event!

Prizes awill be warded to the winner of EACH of the 5 rounds. Overall Winners, one male and one female, will win a KICK A## PACKAGE!


The CrossFit MHF Ultimate Warrior Challenge is just two weeks away!! ENTER TODAY!!

And even if you do not enter, all outdoor events are free to the public!! So make plans to come up and cheer on some hard working, butt kicking athletes!!


FRIDAY AUGUST 3rd


Lacey was a gal got dragged into a bootcamp class at a CrossFit gym, by her MEANIE older Sister...

Hi.

Meet Lacey.

Lacey liked it.

Lacey liked it . . . A LOT.

So, Lacey came back.

Lacey came back . . . A LOT.

Lacey drank the Kool-Aide. One cup in each hand.

Now, Lacey (aka Sissy. aka Pacey. AKA Bumba) is a...

BODY WEIGHT PLUS FOR HIGH-REPS DEAD LIFTIN'...

1/2 MARATHON RACIN'...

BIG BOX JUMPIN'...

PR SQUAT SNATCHIN'...

CHEST-TO-BAR PULL UP'IN'...

FIREBREATHER!!!

We are celebrating Pacey's birthday today. One day early.

So Bumba...here's your Birthday WOD!!

GIT YOU SOME!!!

8 Rounds For Time:

33 Double Unders

8 C2B Pull-Ups

4 Back Squats #135 / #95

8 Weighted Hollow Rocks #14 / #10

WE, MHF'ERS, LOVE YOUR FACE!

LOVE YOUR SHOW!!


THURSDAY AUGUST 2nd


Efficiency is the WOD!!! (Word Of the Day)

Row and Bench is the WOD!!! (Workout Of the Day)

5 Minute MAX DISTANCE ROW

~then~

Bench 2 - 2 - 2 - 2 - 2

Get tight! Get efficient!! Move...BETTER!!

QUALITY TIME ON THE CONCEPT 2!