01 Mar / 2012
50 GHD Sit up (Med Ball Sit Ups)
10 Toes 2 Bar
10 MB Cleans
2010 Games Champion Graham Holmberg demos some kipping Toes to Bar
29 Feb / 2012
Today is a special day that comes only once a year. An extra day of training!
Handstand Push ups
Max reps in 2 Min at each station – 30s rest between stations.
28 Feb / 2012
Today’s WOD is going to be pretty high skill. Newer members will do the lift first and then take 3min of rest. Experienced CrossFitters will do the WOD in the order it is written.
10 min AMRAP
8 Pull Ups (Chest to Bar)
6 Push Ups (Hand Release)
4 Pistols (anyway)
– Then immediately after –
7 min to find
1 RM Snatch
27 Feb / 2012
Congratulations to everyone who complete OPEN WOD 12.1! We had a great turn out on Saturday with 20 athletes competing and a huge group of people cheering them on. Thanks Everyone!
Top 3 Men’s Scores:
126 – Nate
114 – Dmac
109 – Matt
Top 3 Women’s Scores:
105 – Melissa
101 – Roxy
100 – Stephanie
*As MTM CrossFit continues to grow please make sure you arrive on time and ready to workout for classes. Warm ups will start promptly so we can get through the entire schedule. Thanks!*
1RM Front Squat
7 Deadlifts (225/155)
Start each round with 7 Deadlifts.
25 Feb / 2012
FREE Class at 11AM
– then –
The Reebok CrossFit Games Open WOD12.1 at 12PM
Come get some CrossFit at 11 and stay to watch some of the best in North Canton compete on the first step to the CrossFit Games!
24 Feb / 2012
Remember: Free Class tomorrow at 11AM and then The Open at 12PM.
Open WOD 12.1
Complete as many reps as possible in 7 minutes of:
This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed.
23 Feb / 2012
The CrossFit Games Open WOD12.1 has been announced. It’s on.
How The Open is going to work at MTM CrossFit:
If aren’t competing in The Open nothing is changing. Come 4-6 times a week and bring it. You can also stay on Saturday and cheer on your fellow CrossFitters as they compete.
Open WODs will be at 12PM on Saturdays. Heats will start promptly at 12:30PM. Saturday will still have a FREE Class at 11AM. You’ll notice a bit of a change in programming at the gym – Monday and Tuesday will have some lifting, Wednesday will be high skill, Thursday will be a mixture of things that don’t interfere with the Open WOD and Friday will be The Open WOD for everyone who isn’t officially competing.
If you are competing you should REST FRIDAY (unless you can’t make Saturday in which case congrats, you are competing Friday!). By rest I mean don’t lift, run, jump, skip, swim, fight in your underground human vs. beast fight club – I mean REST and recover, hydrate, strict on your diet, an ice bath isn’t a bad idea. What you should do is come in to a class Friday, warm up, practice the standards and observe the WOD to see where people slow down, what trips people up, and to help judge if needed.
1RM Power Clean
5 Power Snatches (115/75)
10 C2B Pull Ups
22 Feb / 2012
Today is the DAY – 8PM EST The first WOD of the 2012 CrossFit Games Open will be announced.
10->1 KB Snatch Each Arm (1.5/1p)
25′ KB Overhead Walking Lunge
25′ KB Overhead Walking Lunge
You’ll start at 1 end of the gym and do 10 KB Snatches with each arm, then hold the KB overhead and lunge to the other side. There you’ll do 1 Burpee then Lunge back to the start. Then 9 KB Snatches, 2 Burpees and so on.
21 Feb / 2012
The CrossFit Open WOD is announced tomorrow…get excited!
Squat Clean (135/85)
20 Feb / 2012
Welcome to the first week of the 2012 CrossFit Games. Make sure you select MTM CrossFit as your Affiliate on your profile so that you can compete on our team!
How it works
The CrossFit Open is 5 WODs over 5 weeks. At 8pm Wednesday of each week CrossFit HQ will announce that weeks WOD. By Sunday at 8pm all entries must be submitted and verified. The Top 60 in the Region (ours is Central East – IN, MI, OH, KY, TN) will go to Regional’s May 11-13, the top 3 from there will go The Games in LA July 13-15.
How it will go down at MTM CrossFit
The Open WODs are nothing different than the normal WODs you do every day. In fact we’ve recently done 5 of last year’s 6 WODs. The difference is that you’ll be judged (by another member of MTM CrossFit) and the score will be posted and validated.
We’ll be doing The Open WODs on Saturday’s starting at 12:00PM. You should make every effort, competing or not, to come to this fun event. Afterwards we’ll probably hang out a little, have some paleo snacks and complain about any no-reps we got. If you can’t make a Saturday, well, see below or we’ll fit you in somehow.
MTM CrossFit Programming changes
The only change in programming at MTM will be the inclusion of The Open WOD as Friday’s WOD. So on the day before the actual event the normal WOD for the gym will be whatever the Open WOD is. If you’re competing in The Open you should REST. But better yet, you should come in and warm up, stretch, and then observe/coach/judge/cheer the WOD. This will get you familiarized with the standards and the flow of the WOD.
1->5 Wall Climbs
20 Wall Ball Sit Ups
30 Double Unders
Each round starts with the Wall Climbs (which go up by 1 each round) then you do the sit ups and double unders