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29 Aug 2014

Aug 29 2014

“The Great Cubbie Clean out of 2014″ will be happening this weekend. If you’ve got something stored in the cubbies please take it home with you. Everything left after Saturday will be placed into a bin and donated/thrown away next Friday (this will give you time to look through and see if you accidentally left something). Thanks!

Free Class Saturday at 11AM Come get your workout on!

An Excerpt from “Regular Cardio Will Make You Fat

Now how does one become more efficient at slow, aerobic cardio? By decreasing overall energy output, which means burning fewer calories to do the same activity.

So how do we increase energetic/caloric output? We get rid of the most metabolically expensive tissue we have that’s taking up those calories, which means our muscle.

The net result is that you over-diet for a show, lose muscle, lose fullness, and your physique suffers. Or, for the non-competitive bodybuilder, you just cut into your muscular gains come summer when you all you wanted to do was cut down for the beach. Not the outcome you wanted.

T-Nation.com is a Body Building site (and the PR arm of BioTest) that covers a wide variety of topics related to building muscle and/or leaning out. While the Body Building world is very different from CrossFit there are several different things we can learn from each other. For example: mid-range steady state cardio is bad for body composition.

If you want to run a race, cool (cehck out CrossFit Endurance). If you actually enjoy an hour of running outside, awesome. But if you’re trying to lean out by putting in some extra miles in addition to CrossFit you’re looking at the wrong side of the equation and probably doing more harm than good.

Instead, if you want to add some cardio, consider the other two options: Walking and Sprinting. Walking increases your energy expenditure without being taxing to your system. It’s a great way to slowly and permanently decrease bodyfat while retaining muscle mass. Also, it’s fantastic for recovering from hard WODs. Will you feel like you’ve worked out? No, and that’s the point. A little bit of work adds up over time.

On the other end Sprinting (like 10x100m Runs with 90s of rest in between) is an excellent way to get the body burning fat. Because it’s explosive it can build muscle instead of break it down. Just don’t overdo it. 4 Sprints and 4 WODs a week is WAY too much volume. Try adding just 1 Sprint a week. More isn’t really better with sprinting if you can’t give it 100% each time.

Finally, diet. For most people (read: you) diet is where they should actually spend their time and focus instead of out on the road adding miles. “You can’t out train a crappy diet” is practically a cliche in the fitness industry. What do we see all the time though: I’m doing two wods cause I ate like crap this weekend. I’m running later because I ate too much. It doesn’t work. More food and more work is the recipe for getting bigger. If the running is long slow distance then it’s even worse.

We’ll be starting a nutrition challenge on Sept 15th – details coming soon!

12 T2B
MAX Squat Snatches (95/65)

Teams of 2

Oly Wk9/D5
5RM Back Squat
1RM Clean&Jerk
1RM Snatch

28 Aug 2014

Aug 28 2014

Reminder: MTM will be closed on Monday for Labor Day.

Free Class Saturday at 11AM Come see what CrossFit is all about prior to September Beginner’s Classes starting Sept 7th!

4 Rounds

400m Run
50 Air Squats

Oly Wk9/D4
Shoulder Press
1×5 50%
1×3 60%
1×2 70%
1×1 75%
1×1 80%
1xMAX 85% – Your Goal is to get MORE than 5 Reps at this weight. Rest as long as needed between sets.

3×8 Hip Extension (Heavier than last week)
5×5 Pendlay Rows (Heavier than last week)
5×5 Pull Ups (W)(Heavier than last week)

27 Aug 2014

Aug 27 2014

MTM will be CLOSED on Monday for labor day.

Free Class Saturday at 11AM Come see what CrossFit is all about! Beginner’s Classes start Sept 7th.

Gymnastics Strength
50 Ring Rows
100 Candle Sticks

Death By
Squat Cleans (155/105)

Oly wk9/D3
5×1 Power Snatch + 2-2s Pause OHS (80%)
5×3 Power Clean (80%)
3×10 KB Around World+Moon
3×10 Back Extension (weighted)
5×5 Dips (W)

26 Aug 2014

Aug 26 2014

Monday Sept 1 is Labor Day and MTM CrossFit will be closed Go outside and get a walk, run, WOD in to make up for it!

Beginner’s Classes start Monday Sept 7 Tell all of your friends (and random strangers)!

100 Double Unders
100 Pull Ups
80 Push Press (75/55)
60 Wallball Sit Ups
40 Box Jumps (24/20)
20 Wall Climbs

Oly wk9/D2
5×1+1+1 Squat Clean + PP + Sjerk (80%)
5×2 Power Snatch (75%)
3×12 Glute Ham Raise
3×10 Bicep Curl
3×10 KB Flags

24 Aug 2014

Aug 24 2014

Huge Thank You to everyone who helped make my trip away this weekend possible! From the coaches to all of the athletes who were on their best behavior the entire time.

You’ll be seeing some pretty direct changes to classes and formats in the near future so be ready to get some great workouts, put in some killer effort, and make some serious progress.

But first things first, Squat Monday.

2RM Front Squat
100m Run
10 Burpees

Oly Wk9/D1
Back Squat
1×5 50%
1×3 60%
1×2 70%
1×1 75%
1×1 80%
1xMAX 85% – Your Goal is to get MORE than 5 Reps at this weight. Rest as long as needed between sets. This is what these squat cycles are all about. Do this INSTEAD of the 2RM – NOT in addition.

7×2 BTN – Split Jerk (Heavier than Last week)
7×2 Snatch Pull (110% of 1RM Snatch)
7×2 Heaving Snatch Balance (Heavier than last week)

22 Aug 2014

Aug 22 2014

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

Teams of 2

20 Deadlift (225/135)
25′ HS Walk
20 T2B

7 Rounds

**One Person Works at a Time, Total Reps per team, HS Walk assisted by partner (or Wheelbarrow or 20 Shoulder Touches)**

Oly Wk 8/D5
5RM Back Squat
1RM Snatch
1RM Clean&Jerk

21 Aug 2014

Aug 21 2014

Free Class Saturday at 11AM Come see what CrossFit is all about! Open to all skill and experience levels!

7AMRAP “Cindy”
5 Pull Ups
10 Push Ups
15 Squats

- Rest 2 Min –

100 Double Unders (3Min Cap)

- Rest 2 Min –

150 Wall Balls (20/14)

Oly Wk8/D4
1×2(65%), 1×2(72.5%), 4×5(77.5%) Strict Press
3×8 Hip Extension (Heavier than last week)
5×5 Pendlay Rows (Heavier than last week)
5×5 Pull Ups (W)(Heavier than last week)

20 Aug 2014

Aug 20 2014

Free Class Saturday at 11am Bring your friends out for an awesome workout! Next round of beginner’s classes starts Sept 1st!

The first ever Grid Match went down live last night from Madison Square Garden. The National Professional Grid League (npgl) is the re-named National Professional Fitness League (npfl) – The Gird is what they call their stadium floor and apparently they had some legal challenges with the first name.

This new sport looks poised to be pretty exciting for the average CrossFitter to follow. Check out the first Match below.

Non-Traditional Strength
100 Candlesticks
50 Battle Rope Hip Throws
2 Min Wall Sit

Death By
Burpee Box Overs (24/20)
Snatch + OHS (95/65)

Oly Wk8/D3
5×1 Power Snatch + 2-2s Pause OHS (75%)
5×3 Power Clean (75%)
3×10 KB Around World+Moon
3×10 Back Extension (weighted)
5×5 Dips (W)

18 Aug 2014

Aug 18 2014

Beginner’s Classes start today! 7A and 6:30P

MTM athletes were out and about this weekend putting their fitness to the test. Congrats to Tom and Nate who completed a Tough Mudder. Nate has done a few but this was Tom’s first – a huge accomplishment considering that Tom couldn’t run 200m when he started at MTM, now 30lbs lighter he’s completed 10+ miles with obstacles!

KVA completed another Tri, this time getting 3rd in her age group after braving crappy conditions and choppy waters in Lake Erie.

Team SwoleMates competed in the RX’d division at APC’s Summer Sizzler Firebreather Throwdown. Despite being nervous about some of the workouts they put in a great effort and had an awesome time!

Tim and Drew both competed in the scaled individual division (drew seems to have done his best to avoid the camera). Tim, who was just hoping to finish better than last pulled out a 3rd place finish!

Great job everyone! Keep wringing every bit of summer out of the season!

3RM Pause Back Squat
Pull Ups
Power Cleans (135/95)

**On the Back Squat you will hold a 3 second pause at the absolute bottom of the rep before standing**

Oly Wk8/D1
1,1,4×5 Back Squat (65, 72.5, 77.5%)
5×3 BTN – Split Jerk (75%)
5×3 Snatch Pull (100% of 1RM Snatch)
5×3 Heaving Snatch Balance (+5lbs over last week)

15 Aug 2014

Aug 15 2014

Free Class Tomorrow at 11AM Come try CrossFit, bring a friend, and then sign up for Beginner’s Classes starting Monday at 7A and 6:30P! Start your fitness journey today!

Eat Healthy on a Budget

We all know that eating a wide variety of Fruits and Vegetables is important. Unfortunately that sometimes comes at an outrageous cost. I’ve seen in-season produce pricing that has orange peppers at $5.99 each, Avocados at $2.99 each, sweet potatoes at $0.99/lb and so on.

Enter Beiler’s Market in Uniontown. It’s up on Cleveland Ave just north of Rt 619 at 13160 Cleveland Ave.
Beilers Store front NO BB

At first glance this place seems a little sketch. It rarely looks as good outside as the picture shows you, the parking lot is crappy, and as you walk in some of the wooden porch boards will been under your weight. Sketch.

But once you’re inside there are a ton of great deals on produce and bulk goods to be had. Don’t be afraid to go through the bins and pick out the best pieces. Make sure to check out the Herbs – which are usually $0.99 instead of $2.99 at Giant Eagle. Don’t skip the spices either where you can get just about any dry spice you’re looking for for 20% of what you’d pay at Giant Eagle.

If you’re just buying produce for the week I challenge you to spend more than $30.

Partner WOD

4 Rounds
10 Farmers Carry (70/55)/Each Alt every 2
8 Bear Crawls/Alt Every 2
4 Partner HS Walks/Alt Every 2

Reps are INDIVIDUAL not totals for the team. If Partner HS Walks aren’t possible we’ll switch to wheelbarrows.

Oly Wk7/D5
5RM Back Squat (hit a PR)
1RM Clean & Jerk
1RM Snatch

**Do in the order listed, If you’ve been very sore this week make sure you are significantly warmed up before you squat!**

1 2 3 4 85

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