Blog - MTM CrossFit

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26 Jun / 2017

Jun 26 2017

Welcome to a brand new week!

The next 2 weeks are VIRTUOSITY Weeks

Virtuosity = Doing the Common Uncommonly Well

Today’s Virtuosity:
Mobility

Show up on Time and expect a guided mobility session to start the class.

5RM Back Squat
WOD
3 Rounds
400m Run
15 Thrusters (95/65)

Cool Down:
200m Walk
Foam Roll Legs

23 Jun / 2017

Jun 23 2017

Free Class Saturday at 11AM Come see what CrossFit is all about!

WOD
Teams of 2

2k Row
100 KBS (1.5/1p)
400 Double Unders
100 Burpees

22 Jun / 2017

Jun 22 2017

Free Class Saturday at 11AM Come see what CrossFit is all about!

Our Next New You 6 Week Challenge starts on Monday so if you know anyone who’s interested now is the time to get them some info and get them to sign up. You can send them HERE to get started.

WOD
20 AMRAP
100m Run
2 Muscle Ups
4 Hang Squat Snatches (135/95)

– Then –
Jettison Curls (15s)
20 Lateral Raises
10 Barbell Roll Outs

21 Jun / 2017

Jun 21 2017

Free Class Saturday at 11AM Come see what CrossFit is all about!

WOD
15 AMRAP
15 Box Overs (24/20)
10 Wall Balls (20/14)
5 Wall Climbs

– Then –

3 Rounds
ME Strict Pull Ups (Scale to a min of 6 per round)
10 Strict Dips
20 Candle Sticks

20 Jun / 2017

Jun 20 2017

Free Class Saturday at 11AM Come see what CrossFit is all about!

8 OTM 8 Shoulder Presses

WOD
1mi Run TT (or 2K Row)

– Then –

1K Row
50 Thrusters (45)
30 Bar Facing Burpees

19 Jun / 2017

Jun 19 2017

Welcome to a brand new week!

3RM Deadlift

WOD
3 Rounds
30 Lunges
20 Pull Ups
10 Box Jumps (30/24)

16 Jun / 2017

Jun 16 2017

Free Class Saturday at 11AM Come see what CrossFit is all about!

Gymnastics Warm Up – 3 Rounds

WOD
“Diane”
21-15-9
Deadlifts (225/155)
HSPU

15 Jun / 2017

Jun 15 2017

Free Class Saturday at 11AM Come see what CrossFit is all about!

5 AMRAP
Turkish Get Ups (1.5/1p)

WOD
20 AMRAP
20 Wallballs (20/14)
20 Hang Squat Snatches (75/55)
20 OH Lunges (75/55)

14 Jun / 2017

Jun 14 2017

Free Class Saturday at 11AM Come see what CrossFit is all about!

3 Rounds – Not For Time
2 Rope Climbs
10 Floor Presses (135/95)
20 Candle Sticks

WOD
21-15-9
KB Snatch (1.5/1p)
Ring Dips

– Then –
Jettison Curls
20 Lateral Raises
40 Alt V-Ups

13 Jun / 2017

Jun 13 2017

Free Class Saturday at 11AM Come see what CrossFit is all about!

Summer Plateaus
Every summer for the last 6yrs we always run into the same thing: Summer Plateaus. Progress slows or stops in some key area that we’ve been working on. It’s different for everyone. For some people their cardio capacity seems to drop, others it’s their strength levels, some people can’t get skills they once felt like they nearly had.

nutritionchart1

This is the original CrossFit Pyramid. Each level is built on the one below it. As per Coach Glassman, the founder of CrossFit, “If progress stops at any level you MUST immediately go back to the foundation of Nutrition and make sure it’s strong to keep making progress at the rest.”

Here’s what happens for many of us every summer: It’s hot out, we skip the gym, and we cheat on our nutrition. Beers, Carbs, and a missed workout. It’s not hard to see why our progress slows when we’re putting crap into our bodies and missing workouts. The hard part is to be honest about it.

Ask yourself: Do you follow some type of nutrition plan? Does that plan revolve mostly around Meats and Veggies with no sugar and little starch?

For Starters: cut out the obvious crap you’re eating. If you’re not making it at home from scratch you really don’t need to be eating it. If you got it out of a bag or box, it’s probably crap. If you ordered it while sitting in your car, you’re doing it wrong. I’m not saying that food needs to taste bad to be healthy, far from it, but if you’re hitting a plateau and you’re also eating McDonald’s then I think we all know what the problem is.

Finally, yes it’s nice that it’s warm – but it’s going to be like this for MONTHS. All that hard work you put in over the winter will be gone by the time you go to the pool if you don’t reign in your nutrition and workouts. A Cheat Meal a week is fine for most people, 1 meal per week, not 1 meal per day or 1 day of cheating per week.

Barbell Warm Up

10 OTM
3 Power Clean & Push Jerks (80% of 1RM)

WOD
4 AMRAP
10 Cal Row
10 DB Thrusters (45/35)
– Rest 2 Min –

4 AMRAP
30 Double Unders
10 T2B
– Rest 2 Min –

4 AMRAP
10 Lateral Burpees
10 Power Cleans (135/95)


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