Wednesday, June 30, 2010

WOD - 20100701

So long, Fitz, we'll miss you!  Have fun in F-L-A

Ground to Overhead with a Squat

With a continuous running clock, perform one ground to overhead with a squat each minute adding one rep per round per minute.  Start with one in the first minute, then two in the second minute, then three in the third and so on.

You must take the weight from the ground and end with it overhead with arms locked out and behind your ears.  You must hit the squat position (hips below knees) after you lift the weight from the ground and before you lift it overhead.  This can be a squat clean, a power clean with a front squat or a thruster and you can lift it overhead with a press, a push press, a push jerk, a split jerk or a thruster.

Prescribed weights are 135lbs for men and 95lbs for women.

Followed by -

AMRAP in 11 minutes of
10 knees to elbows
15 push ups

I'll be at the hardstand gym at 0600 and 1700.

Post number of rounds for both to comments.

WOD - 20100630

Rest Day

I wanted to take a moment and thank everyone for their support.  Our classes are growing faster than i can adapt and it's awesome. 

To accommodate this growth, i will begin having an introductory elements class for beginners.  This will allow new people to join CrossFit Mildenhall the right way - safely, correctly, and well prepared for the intensity and dynamics of our group sessions.

It will have added benefits for the group classes too.  Everyone will know the basic movements already, which will cut down on the demonstration time; everyone will be doing the same workout (with scaling), which means undivided attention of the coach; and everyone will be able to offer full intensity in every session which should improve the performance of everyone in class.

Look for details in tonight's post.

Speaking of newbies, does anyone know the two folks that joined us yesterday morning?  i forgot to get their contact info and i have to cancel our appointment for tonight.  If anyone can help or if you're out there please post to comments...thanks!

Why not send me some pictures of your CrossFit adventures for the blog!?!?

Have a great rest day!


Monday, June 28, 2010

WOD - 20100629

CrossFit Mildenhall's new Beck Row location

Fight Gone to Mildy

Five Rounds for Time of -
Wall-ball: 20/14 pound ball, 10 ft target. (Reps)
KettleBell Sumo deadlift high-pull: 32/16kg (Reps)
Box Jump: 20" box (Reps)
Push-press: 75/45 pounds (Reps)
Burpees (Reps)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. You may scale to 3 rounds, but you've got to finish the number of rounds you declare at the start.

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep.

I'll be at the Hardstand at 0600 and 1700...come on out, this one is gonna be fun.

Post total reps in 3 or 5 rounds to comments.

Sunday, June 27, 2010

WOD - 20100628 (CHANGE)

Fitz showing off



Warm up then perform 5 sets of 5 reps of deadlifts.  Shoot for 80-85% of your 1RM.  Remember all five sets should be a MAX effort.

Followed by -

50, 40, 30, 20, 10 reps of
Double Unders
Sit Ups

Post weights and time to comments.

I'll be at the Northside Fitness Center for a 1600 and 1700 class today if you want help.

Sorry for the change.

Saturday, June 26, 2010

WOD - 20100627

Kimbo's new max box jump!

Five Rounds for Time -
10 Thrusters (135lb/95lb)
10 Clapping Push Ups

Scale weight as necessary and clappers to decline push ups or regular push ups.

I'll be at the northside fitness center at 0900 in the spinning room.

Post time to comments.

Friday, June 25, 2010

WOD - 20100626

Rest Day

Use the rest day to recover or if you skipped a day, use it to make up the WOD.  For instance, I came down with a crazy flu bug a couple of days ago and i'm hoping to be good enough on Saturday to make up the run i missed.

Thursday, June 24, 2010

WOD - 20100625

Run 5km

There's a 5km fun run tomorrow afternoon on your CrossFitness off or do it quietly on your own, it's up to you.  There will be no coaches at the gym tomorrow morning or afternoon.  Have a good run, a great rest day on Saturday and a fantastic weekend.

Post time to comments

Wednesday, June 23, 2010

WOD - 20100624

Yay Burpees!
10 Rounds for distance
Row 1 minute
Rest 1 minute

If you do this with a partner, just swap out after a full minute of rowing and complete a whole minute and swap out again and so on.  Note in comments if you do it as a team with your total distance as a team.

Followed by (or preceded by)

20 minutes of double under practice.

i'll be at the hardstand gym at 0600 and 1700...with two rowing machines, we can row four people at a time and rotate for a total of as many as 8 per class.  If we get more than that, we'll adjust.

No cherry picking, this will be a fantastic workout even if your rowing fact, especially if your rowing sucks.

Post total distance and whether you were partnered or not to comments.

Tuesday, June 22, 2010

WOD - 20100623

CrossFit Central London - Nice Rack!

Front Squat

Warm up and work up to the heaviest three rep set you can do and repeat it five times.  The key is intensity and lifting the absolute most you can for three reps.

Followed by

AMRAP in 9 Minutes
10 Kettlebell snatches (5 each arm)
10 Wall Balls

Men use 24kg KB's and 20lb med balls, women use 16kg and 14lb.

Post weight and rounds/reps to comments.

I will be at the hardstand gym at 0600 and 1700.

Monday, June 21, 2010

WOD - 20100622

My first attempt at parkour

Rest Day!

Who's got the handle on the t-shirts?

Sunday, June 20, 2010

WOD - 20100621

Who will be on our affiliate team next year??


Warm up for 10 minutes working up to 75% of 1RM for a single effort, then perform perfect form deadlifts in sets of two at no more than 75% of 1RM (shoot for 70-75) with one minute rest in between efforts.

Purpose of this dynamic strength WOD is to move as quickly and powerfully as possible not to lift as much as you can.  If 70-75% is too heavy to move quickly, then use a lighter weight.

Followed by

Canadian Regional WOD #4
Double Unders
10 Burpees between each round

I'll be at the hardstand gym at 0530 and 1700 if you want a coach.

Post DL load and MetCon time to comments.

Saturday, June 19, 2010

WOD - 20100620

Some of the CrossFit Mildenhall crew at the Level 1 Cert at CrossFit Central London (courtesy of CF Central London)

15 rounds for time of:
5 Pull-ups
10 Push-ups
15 Squats

Post time to comments

Friday, June 18, 2010

WOD - 20100619

Run for your life!

Run for 30 to 60 minutes, preferably on a trail or through a park mixing in as many different functional movements as you wish.  If you are accomplished at Free Running or Parkour, this should be a blast; if you are not, why not try your hand at some simple bench jumps, wall climbs, tree pull ups, whatever tickles your fancy.

Keep intensity high and ensure that you do something a bit more than just running around a paved, flat circuit.  Even if it's just stopping occasionally for some push ups, squats, or burpees; it will be worth it.

The object is to have a fun Saturday workout that will build fitness, test your limits, and not be boring.

Post your workout to comments.

Check out these links for ideas -

WOD - 20100618

Did i see one of these at Mildy this week!?!?

Rest Day!

Thursday, June 17, 2010

WOD - 20100617


21-15-9 reps of:
Handstand push-ups
Ring dips

Post time to comments.

I'll be at the hardstand at 0530 and 1700!

Tuesday, June 15, 2010

WOD - 20100616

Back Squat

Five rounds of five reps, shoot for 85% to 90% of 1RM

Followed by

100 Burpees for time

Post weights and time to comments

I will have no classes tomorrow, sorry about that...these should be pretty easy to do on your own so good luck.

If you have rings and don't mind bringing them tomorrow and leaving them in the HAWC i will program a ring workout for Thursday...i'll need to pick them up for the morning class on Thursday so that's why i'm asking to leave them tomorrow.

Thanks to everyone...this is awesome!

Monday, June 14, 2010

WOD - 20100615

My paleo fridge :-)
Push Jerk

Use 75% to 80% of your 1RM with one minute rest between sets.

Followed by -

AMRAP in 15 minutes

5 Push Ups
10 Box Jumps
15 Knees to Elbows

Post weight and rounds/reps to comments.

I'll be at the Hard Stand at 0530, but no evening class for me tomorrow...sorry.

Sunday, June 13, 2010

WOD - 20100614

Pepper relaxing while everyone ran their 800m sprints
Rest Day

How many of you have rings that you could bring with you to class or lend to the us for a day?  Please post to comments.

Also, lots of you say you want t-shirts, but does anyone wanna take on finding a vendor and getting an order together?  Katie designed the shirts, but we need someone to take that design and make it happen.

Thanks for all the support...our numbers continue to grow and hopefully so does your fitness and your enjoyment.

Have a great rest day!

Saturday, June 12, 2010

WOD - 20100613

AMRAP in 20 Minutes
10 Bodyweight Deadlifts
20 Squats
30 Double Unders

For the deadlifts, use a weight equal to your body weight.  If you cannot do double unders, substitute no push up burpees or 4:1 ratio of single unders.

I'll be at the Northside Fitness Center at 0900...hope to see you there!

Post round and reps to comments

Friday, June 11, 2010

WOD - 20100612

Run 800m
Four sprints, rest as needed between efforts

Followed by -

Pull Ups
Max repetitions without dropping from bar.

Post times and reps to comments.
I will be at the Mildy track at 0900...hope to see you there.

Thursday, June 10, 2010

WOD - 20100611


135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed

Power cleans are acceptable as is any movement to get the bar overhead (i.e. jerk, push press, thruster, split jerk)

Post time and load to comments.

I will be at the hardstand fitness center at 0530 and 1700 and i will have a surprise.

Take a look at these t-shirts and post opinions to comments please.

Wednesday, June 9, 2010

WOD - 20100610

After the WOD on 9 Jun...a rest day never looked so good
Rest Day

Thanks to everyone for the support...we are fully up and running now just need to keep growing and eventually we'll get a permanent facility and set times and coaches.  We have been linked on the HQ site and i understnad we'll have pictures posted there soon.

Keep passing the word and if there's anything you'd like to see, please let me know.  This last cycle's WOD's seemed to be big hits and we managed to explore all 10 physical characteristics while challenging ourselves to improve across that full spectrum.

Someone asked me about T-shirts and my reply was this - One of the things i love most about CrossFit is that it's a community.  CrossFit Mildenhall is for and by every one of you...if the community wants t-shirts or a better website or better programming, make it happen.  It's our community and somewhere in it is someone with the ability to design,and the connections to order,some t-shirts.  So which one of you is it? 

That's exactly how we got our logo and it's awesome (thanks again Katie).

Why not use the comments on this rest day to throw out something that you'd like to see or something that you're able to contribute to the community? 

Have a fantastic rest day and thanks again for all you's been an awesome week!


Tuesday, June 8, 2010

WOD - 20100609

Five Rounds for time -

5 Power Snatches (95lbs/45lbs)
10 Overhead walking lunges with the same bar
15 Burpees

20 minute cut off...if you have to scale, scale to a weight that you can maintain for the snatches and lunges...object is to use the same bar.

I'll be at the hardstand gym at 0530 and 1700 for anyone that wants a coach.

Post time to comments.

This white tiger swimming underwater has nothing to do with CrossFit...i just think he's a badass.

3, 2, 1, Go!

Monday, June 7, 2010

WOD - 20100608


Try for a new 1RM.  You have 20 minutes to see if you can set a new personal best.  Try the following progression of percentage of current 1RM.  Warm up with 5 x 50%, then 3 x 57.5%, then single reps of  65%, 72.5%, 80%, 87.5%, 95%, and 102.5% for a new 1RM!

Followed by

Tabata Sit Ups
Three rounds with four minutes rest in between rounds.

 A Tabata Interval (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes (really it's 3:50).  Keep track of how many sit ups you do in each of the 20 second rounds. The round with the smallest number is your score.  Use kness bent, feet anchored sit ups for this WOD.
Post heaviest squat and lowest round of tabata to comments

I will be at the Northside Fitness Center at 0530 in the Spinning Room for the morning class...i cannot be at a 1700 session, sorry.  If one of the other trainers is available, please post to comments if you want to be at the Northside or Hardstand...sorry for no class in the evening, you are welcome to do the workout on your own, but please be careful with the max effort.

Sunday, June 6, 2010

WOD - 20100607

Blair Morrison visits Mildenhall

Five Rounds For Time -
10 Hand Stand Push Ups
20 Pull Ups
30 Box Jumps (24"/20")
40 Squats
50 Double Unders

Post time to comments

I will be at the hardstand gym at 0600 and 1700.  Please join me and i'll help with scaling, keeping time, and coaching (i'll also have bands and jump ropes).

If you don't do the workout with a class, please post your times to comments...if you want to see something particular (or don't want to see something) in the WOD's, just shoot me an email.

CrossFit Mildenhall needs as many followers and as many comments each day as we can's through this demonstrated interest that we hope to get our own space and equipment.

Thanks for being part of bringing fitness to Team Mildenhall!

Saturday, June 5, 2010

WOD - 20100606

Rest Day

Time to recover...i will be available at 0600 on Monday morning for the first class and also Monday night at 1700 for another class.  Location to be determined.  If you plan on joining me at either of those two times, please post to comments and i'll make a plan to accomodate...i'm not looking for 100% committment, just a number to determine venue and equipment needs....thanks.

If you are a coach and want to take a class at any time on Monday, please post the time you would do it to plan is to go all week with a 0600 and a 1700 and see how it works, but if someone can do a lunch time or evening class, please let me know...thanks.

Friday, June 4, 2010

WOD - 20100605

Back Squat
Try for a new 1RM.  You have 20 minutes to see if you can set a new personal best.  Try the following progression of percentage of current 1RM.  Warm up with 5 x 50%, then 3 x 57.5%, then single reps of  65%, 72.5%, 80%, 87.5%, 95%, and 102.5% for a new 1RM.

Followed by

Tabata Push Ups
Three rounds with four minutes rest in between rounds.

Post heaviest squat and lowest round of tabata to comments

Thursday, June 3, 2010

WOD - 20100604

AMRAP in 20 minutes of -

5 Pull Ups
10 Push Ups
15 Squats

Post total rounds/reps to comments

Wednesday, June 2, 2010

WOD - 20100603


70% of 1RM
Rest one minute between sets

Followed by


For Time -
150 Wallballs
Men - 20lb
Women - 14lb

Remember don't use your legs on the presses!

Post load and time to comments

WOD - 20100602

Rest Day!

From O'Hare, on my way home :-)