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23 Jul 2014

July 23 2014

Christmas in July is going down Friday at 7:30PM. Come out for the 12 Days of Christmas WOD and stay to watch the CrossFit Games and have a beer. If enough people signup in advance we’ll supply a keg of beer.

Jerry Update
After a fierce first day of competition Jerry sits in 17th place poised to make a big jump forward in day 2. The deadlift ladder saw Jerry hit a huge 45# PR pulling 425lbs off the ground! Each one of the first 4 workouts was really a specialist WOD – pull heavy, run fast, walk on your hands. As such many of the athletes ahead of Jerry have a top 5 and a bottom 15 in their results. Jerry has finished a supper consistent 11th-13th in each workout – holding his own against the specialists. Over the next two days the workouts become more rounded in their demands: The 2007 WOD is first with Rowing, Shoulder to Overhead and Pullups followed by the Medball/Burpee WOD with Ground to Shoulder Stone(Medball) Cleans at 70lbs and Burpees.

Jerry is nursing a bruised shoulder, from a fall in the Handstand Walk, but I spoke with him last night and he’s in good spirits and ready to push hard. A couple of top 10 finishes today can catapult him into the top 10 overall.

Gymnastics Strength
Tabata Hollow Rocks

3 Rounds
10 Ring Dips (weighted)
30s Nose and Toes HS Hold

WOD
Death by:
Power Snatch (95/65)
Squat Snatch

Do 1 Power Snatch and 1 Squat Snatch on the first minute. Then do 2 Power and 2 Squat Snatches on the second minute and so on until you can’t finish the work within the minute.

If you fail before 10 Min You’ll rest the final minute and then do 2+2 Power Snatch and Squat Snatch on the minute till the end.

Oly Wk4/D3
5x Hang Squat Clean + 2 Front Squats + 2 Split Jerks (75%)

(Heavier than last week)
5×3 Pendlay Rows
5×5 Weighted Dips
5×5 Hip Thrusts

22 Jul 2014

July 22 2014

Jerry Wilson Games Watch!

Today marks the start of the 2014 CrossFit Games Masters Competition. Coverage of events will be on the Games Site and on ESPN3.

Jerry will compete in A Deadlift Ladder, Handstand Walk for Distance, Sled Drag for time, and a 5 Round WOD of 400m Runs and 2 Rope Climbs today. Click this link for a full list and description of events.

1:15PM – Deadlift Ladder
3:15PM – Handstand Walk/Sled Drag
7:15PM – Rope Run

Jerry’s Number is 508.

WOD
60 Push Ups
50 KBS (1.5/1p)
40 Squats
30 Pull Ups
20 Handstand Push Ups
30 Pull Ups
40 Squats
50 KBS (1.5/1p)
60 Push Ups

Oly W4/D2
I’ve been getting a lot of questions about using the Oly Template and Open Gym times to reach various goals. In a nutshell:

- If you want to be the best Oly Lifter you can be: Do ALL of the work, each day, hard and Maybe do 1 CF WOD (under 12 Min) a week.
- Build Muscle and Put on Size: Do Monday, Tuesday, Friday of the Oly along with 2 WODs (Prob Monday, Wednesday – Thursday is a rest day) and make sure you Eat and Eat.
- Get better at Oly Technique: Tuesday, Thursday along with 3-5 WODs a week.
- A specific goal of building, cutting, technique, or competition prep: Come see me and we’ll put something together for you.

Just yesterday Chad Weasley Smith from JTS was on Barbell Shrugged, our template is moderately based on some of his stuff, and a lot of the conversation was about people jumping from program to program. Getting stronger and learning the Competition Lifts takes time. This program is 17 wks long. That’s 4 Months. We are almost 1 month into it. Stick to the template and do the work each day. Trust the program and your work.

Regardless of which path you’re taking prioritize this work ahead of wodding – Not that it has to be done first but like yesterday you should have done the back squats from the Oly and Skipped the WOD front squats. If you’re trying to build muscle then you really can’t do the long fun looking WODs like today’s – it won’t help reach your goals. If you’re trying to build technique you should be watching videos and probably coming to Sunday Open Gyms to work one-on-one with coaches.

8x 2-P Squat Snatch (75% – Hi Hang then Hang)
8x 2-P Power Clean + 2 Push Jerks (75% – Hi Hang then Hang, Both Cleans then Both Jerks)

3×10 Back Extensions Weighted
3×10 Curls (Not a joke, do some DB curls, don’t use momentum)
3×10 KB Flags

21 Jul 2014

July 21 2014

Beginner’s Classes start TODAY! We still have a few spots left at 7AM and 6:30PM – come start your journey today!

The week has finally arrived – Jerry is out in California ready to compete, the WODs have been released, and he’s received all this gear. Good Luck!

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The USAW National Championships was held this past weekend and we saw some pretty amazing stuff go down! The battle for medals in the 62kg, 69kg, 77kg, and 94kg Men’s divisions was super intense with Records falling all over the place. Perhaps most epic was the battle brewing in the 94kg/204lb class where Norik Vardanian set a new American Snatch Record with 168kg/370lbs but then missed all of his Clean&Jerks. That set up a battle between 5 time National Champion Kendrick Farris and first time Senior Competitor D’Angelo Osorio. Both would push each other for higher and higher final lifts which they both missed giving the win to Colin Burns – literally out of no where due to his consistency.

Derrick Johnson set a new American Snatch and Overall Total record in the 62kg/136lb Class but was completely overshadowed by CJ Cummings 153kg/336lb American Record C&J…At 14 years old. Not a typo. CJ Started and still lifts at a CrossFit gym.

The CrossFit influence could be felt far and wide at the event. Just about every class had mention of a lifter starting out in CrossFit or still being a CrossFitter. Many if not all of the future of the sport found it by way of CrossFit which even led to come, extremely, frustrating delays and crashes of the live internet feed – because the USAW is not used to 10,000 people trying to watch a Weightlifting event. You’re welcome guys.

Today, lifting will come after the WOD.

WOD
10 AMRAP

8 Front Rack Lunges (95/65)
200m Run
8 Bar over Burpees
200m Run
8 Atomic Sit Ups (45/25)

- Rest 5 Min –

8×3 Front Squat (65%)

Oly wk4/d1
8×3 Back Squat (72.5%)
5×3 BTN push press (Heavier than last week)
5×3 Snatch Balance (+5lbs over last week)
3×5 Stiff Leg Dead Lift (100% of 1RM Clean)

**As a side note: our Oly Template is built off a combination of Texas Method and Juggernaut Training Systems templates. Texas Method is what Pendlay uses for his MDUSA lifters and JTS is what Colin Burns, the new 94kg National Champion, trains with. Yes, it might seem boring at times but we’re really on week 3 – we had 1 wk of testing to start – of 16 wks in this cycle. Be patient and consistent.**

19 Jul 2014

July 19 2014

Free Class TODAY at 11AM Come see what CrossFit is all about before getting started in our Beginner’s Classes Monday!

10AM WOD
Teams of 3 – 2 working anyway complete:

100 Push Ups – 50 HSPU – 25 Deficit HSPU (45s no ABMAT)

150 Air Squats – 100 Goblet Squats – 50 Waiter’s Squats

50 C&J (135/75) – 30 (185/95) – 10 (225/135)

In this NPFL style WOD team members can complete as much or as little work as they want. The team will start on the Push Up station and will complete all Push Ups and HSPUs in any order with any athletes they choose. They will then move to the Squat station and finally to the Clean & Jerk station.

Two working at a time. Example: Athlete A can start on the HSPU while Athlete B starts on the Deficit HSPU.

18 Jul 2014

July 18 2014

Free Class Saturday at 11AM Come see what CrossFit is all about before signing up to start Beginner’s Classes Monday!

Tomorrow we’ll have:
- Normal 10AM WOD
- Free 11AM WOD
- Dmac and whoever else wants to do the Triple3 at 12PM.

WOD
Teams of 2
6 Rounds

6 Wall Climbs
12 Lunge Steps
24 Kettlebell Single Arm Swings

Oly Wk3/Day5
5RM Back Squat
1RM Hang Snatch
1RM Hang Clean + Split Jerk

17 Jul 2014

July 17 2014

Free Class Saturday at 11AM Try CrossFit before signing up for next weeks Beginner’s Classes!

And then this happened:

Finally a woman has completed the fully stage of American Ninja Warrior! The video has gone around Youtube already but there is something behind the scenes to remember here. First, ANW believed that this was possible since their start. Second, they’ve been actively calling around and recruiting women that might be able to finish the course for a couple years.

I give them props for two parts in the first segment. Part one is that they believed that women and men are equal on this course. There isn’t a ladies step, a modification option, or an easier way. Yes, many many women have failed over the years (even more men) but the show’s producers didn’t throw up their hands and give up. In essence they said “Women are just as strong and capable as men. They can prove it right here on the same course.” Part two is that they didn’t back down when they met failure or adversity. Each season they didn’t have a female contestant complete the course they didn’t lower the walls or add some gender specific assistance – they just said try better next year.

How do I know they’ve been actively trying to get women to complete the course? I’ve been contacted no fewer than 4 times (as I suspect every CrossFit gym has) asking if we have any female athletes that might be able to complete the course. That’s right: They’ve been calling CrossFit gyms seeking someone to complete the course.

When you think about it CrossFit makes a ton of sense to call up – we do a lot of upper body, CrossFit tends to be about 60% female in it’s memberships, but most importantly we have the same beliefs and attitude. You don’t get a step because your genes are different. We don’t assume that you can’t do something because of how you were born. We don’t limit the standards.

We scale and modify workouts to your abilities – yes of course. Not everyone starts out being able to do everything we ask. But, we always ask it of them…eventually.

Guys, you’re going to do pull ups. Ladies, so are you. Guys, Power Clean. Ladies, you too.

The idea that what’s healthy for one part of our species is dangerous or wrong or simply can’t be done by the other part is absolutely insane. And I think it’s great that ANW has shown the same thinking.

WOD
5 Rounds

400m Run
10 Shoulder to Overhead (115/75)
5 Hang Power Snatches
3 Deadlifts

Oly Wk3/Day4
5×3 Muscle Snatchh
5×3 Hang Power Snatch
4×2 Hang Squat Clean + 2 Split Jerks

16 Jul 2014

July 16 2014

Free Class Saturday at 11AM

Yes, the last two days have been extremely rough. No, it wasn’t an accident that we did Burpees and Wallballs and Double Unders both days. Sometimes, though rarely, we want to see how the same movement (with both the same and differing rep schemes) effects us over multiple exposures. Seems like the general consensus for this experiment was “I hate you Dmac!” Don’t worry, we’re going to slow things down today to help us recover…should you rest? No. Come in, move around, work on the skills.

Upcoming Events
Sat July 19 – 12pm – The Triple 3 WOD going down for anyone as stupid as I am. Tackle this Games WOD before it happens in the Games.

Fri July 25th – 7:30P – Christmas in July – Do the 12 Days of Christmas and stick around for food and community while watching the CrossFit Games. $10 donation (which will help cover the beer).

Gymnastics Strength
2 Rounds
10 Skin-The-Cats (Super Slow Front Lever Negative)
60s Noe-and-Toes Handstand Hold
20s L-Sit Hold

WOD
Death By
Hang Power Clean (135/95)
Pull Ups

1 of each on the 1st Min, then 2 on the second, then 3, and so on until you can’t complete the reps in 1 Min.

Oly Wk3/Day3
5x Hang Squat Clean + 2 Front Squats + 2 Split Jerks (70%)

5×3 Pendlay Rows
5×5 Weighted Dips
5×5 Hip Thrusts

15 Jul 2014

July 15 2014

Free Class Saturday at 11AM Come find out what CrossFit is all about then sign up for our Beginner’s Classes starting Monday!

The CrossFit Games gets under way next week. Jerry’s competition starts one week from today and the individuals will start on Wednesday. Seeing as some of the events have already been released here I’ve decided to do something really really stupid:

Saturday at high noon we’ll be offering a run at the Triple 3 WOD from this years games. 3k Row, 300 Double Unders, and a 3 Mile Run. Anyone who wants to join is welcome to share in the stupidity and pain character building challenge.

finally…Christmas in July is coming… details tomorrow…

WOD
Filty 50

50 Box Jumps (24/20)
50 Jumping Pull Ups
50 KB Swings (1p)
50 Lunges
50 Knees to Elbow
50 Push Press (45)
50 Back Extensions
50 Wallballs (20/14)
50 Burpees
50 Double Unders

Oly Wk3/D2
8x 2-P Squat Snatch (70% – Hi Hang then Hang)
8x 2-P Power Clean + 2 Push Jerks (70% – Hi Hang then Hang, Both Cleans then Both Jerks)

3×10 Back Extensions Weighted
3×10 Curls (Not a joke, do some DB curls, don’t use momentum)
3×10 KB Flags

14 Jul 2014

July 14 2014

Welcome to a brand new week!

MTM Fitness Update: We’re updating the schedule at MTM Fitness to give a wider variety of training options. Monday-Thursday Classes are held at 6PM. Saturday classes are at 9A and 10A.

Monday – Boot Camp
Tuesday – WOD
Wednesday – Strong(Her)
Thursday – Kettlebells
Saturday – HiiT (9A), Body Sculpting (10A)

Each class is just $10 and 10 session punch cards are available for just $9/class.

8×3 Back Squat (70%)

WOD
5 Rounds
10 Wallballs (20/14)
20 Double Unders
10 Burpees

Oly Work
8×5 Back Squat (65%) 75s Rest between – Do instead of, not in addition to, the WOD squat.
5×3 BTN push press (Heavier than last week)
5×3 Snatch Balance (+5lbs over last week)
3×5 Stiff Leg Dead Lift (95% of 1RM Clean)

The 2014 CrossFit Games starts in just 11 Days. Here’s a look back to 2009 –

11 Jul 2014

July 11 2014

Free Class tomorrow at 11AM Come get the best workout in North Canton and see what CrossFit is all about!

Yes, yesterday’s workout was long and hard. No one liked it. Before, during, or after. But, you are better for having done it. You improved while others just sat around. Be proud of your effort regardless of your time.

The MTM CrossFit Games Going down today –
Duck, Duck, Goose
Musical Chairs
Dodgeball

WOD
10 AMRAP
25′ Farmers Carry (2/1.9P)
5 AMRAP
25′ Partner Wheelbarrows

Teams of 2

Oly Wk2/Day5
5RM Back Squat
1RM Hang Squat Snatch
1RM Hang Squat Clean + 2 Split Jerks


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