13 Jan / 2012
This has been an extremely difficult and rewarding week. We’ve seen Fran PRs. We’ve seen Murph PRs in cold, dark and wet conditions. Drew got his first Muscle Up (and followed it with 4 more!). Myles got his first Muscle Up at MTM. And just to show he was still fresh: Scott did his first connected Muscle Ups after he did Murph.
Today’s the last day of the week. Come in one last time this week and give everything you’ve got.
(And then remember we’ve got a FREE Saturday WOD at 11AM)
3RM Hang Power Snatch
5 Squat Cleans (155/105)
25 Double Unders
12 Jan / 2012
Congratulations to everyone who came out and finished Murph Yesterday! Darkness, cold, and rain couldn’t stop your determination to finish this long and difficult WOD.
4 Min AMRAP Ladder
Box Jumps (30/24)
Kettle Bell Swings (1.5/1p)
-Rest 4 Min-
4 Min AMRAP Ladder
Box Jumps (24/20)
In this WOD you’ll perform 1 Box Jump and 1 KBS, then 2 Box Jumps and 2 KBS, and so on adding 1 rep each round until time is up. Then rest and repeat with situps.
11 Jan / 2012
Today’s WOD will include running outside and a long time domain. Please dress accordingly and arrive on time. The 3,2,1 will happen 15min after the start of the class. We will be scalling this WOD where appropriate. The reps can be broken up however you want and most people choose to do 20 Rounds of Cindy (5 Pull ups, 10 Push Ups, 15 Squats).
1 mile Run
1 mile Run
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
10 Jan / 2012
***Tomorrow is likely to be the last “nice” day for quite some time – so we are very likely to be running. 5:45A and 5:30P will probably still be pretty chilly so dress accordingly***
We had lots of Fran PRs yesterday! Stephanie PR’d by 2:25 for the biggest rx.d improvement while Michelle and Beth both crushed their previous times by more than 3 minutes in just a couple of weeks since they did Fran in their beginner’s classes. Finally Daniel, visiting from Oklahoma, hit a PR to start of his week of training with MTM. Great results everyone!
10 Muscle Ups
100 Push Press (75/55)
we’ll be working on some Muscle Up Progressions and Scalling so that everyone can do this workout.
09 Jan / 2012
Last week saw some great performances: Myles, Scott, Mary Ellen, Drew, Jon, Stephanie and Amy all hit 1RM Power Clean PR’s while Michelle, Hannah, Nissa, and Jenna set first time records on Friday. “Nate” and “Annie” were on the agenda along with a punishing combination of Burpees/Pullups and the Main Site Deadlift/Hang Power Snatch/Overhead Squat. Finally thursday saw some truely inspiring performances when the 1K Row and 100 Push ups left everyone’s arms useless on the final 10 Clean & Jerks. Dispite the difficulty and initial moments of doubt everyone gathered it up, focused on form, and finished the WOD strong.
45 Days till the CrossFit Open. Let’s keep it going!
3 RM Deadlift
07 Jan / 2012
FREE Class Today at 11AM – open to everyone!
Open Gym for MTM CrossFit Members at 12 Noon.
06 Jan / 2012
Yesterday’s WOD was a real mental challenge. Arms were completely spent after 100 Hand-Release Push Ups causing a vast majority of athletes to miss their first shoulder-to-overhead. Scott, Myles, Seth, Jeramy, Stephanie, and Jon all went Rx.d and gutted through the Clean and Jerks. Especially well done were Hanna and Beth who, after initial doubt about their ability to finish with the weight they started with, both gathered it up and powered through the final 10 reps with steadily improving form – Nice Work!
1RM Power Clean
5 to 25 Burpees
25 to 5 Pull Ups
In this WOD the Burpees increase each round by 5 and the Pull Ups decrease by 5 each Round.
05 Jan / 2012
Today we’re doing a slight variation on a CrossFit.com Mainsite WOD from a couple weeks ago. The original WOD started with a run (no thanks in this weather) and ended with 10 Snatches but we’ve already done 30 of those this week so I thought we’d do something a little different.
100 Hand Release Push Ups
10 Clean and Jerks (155/105)
04 Jan / 2012
50 Days till the Open Starts.
1 RM Shoulder Press
03 Jan / 2012
2RM Front Squat
Five rounds for time of:
9 Deadlift (135/95)
6 Hang power snatch (135/95)
3 Overhead squat (135/95)
Jason Khalipa 3:01, Josh Everett 3:29, Nate Beard 4:03, Kristan Clever 3:50 (95lbs), Katie Hogan 5:04 (95lbs), Miranda Oldroyd 5:06 (95lbs).
And then 3-times Games Competitor Lindsey Smith, who now lives in Columbus, answered back…