Tuesday, May 31, 2011

WOD - 20110601

Randy Was a Blur

Rest Day!

Please feel free to comment on how your fitness has been improving (or not) over the last year. 

As we have lost equipment and space, but gained numbers, it has been increasingly difficult to offer the variety that we used to and for that...i am sorry. 

A little less variety isn't all bad, however, if we keep our sight on the real goal of CrossFit - Improved fitness! 

Improved fitness is defined as "increased work capacity over broad time and modal domains" ... is this happening or not happening for you??

Our prescription will remain "constantly varied functional movements performed at high intensity", but our goal of improving fitness is what's MOST important...

So CFM?  How's your fitness? 

I'm looking for feedback...cherry pickers need not apply :-p


Monday, May 30, 2011

WOD - 20110531

Wish You Were Here...


For time:
150 Wallball shots, 20 pound ball (women us 14lb)

Post time to comments.

Sunday, May 29, 2011

WOD - 20110530


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

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.

Some of you may find it interesting that Lt Murphy's cousin is married to one of the members of the 488IS and i was deployed when this happened and i flew several missions looking for the sole survivor of the mission...also, "Murph" was one of the first CrossFit workout i ever attempted...and failed to complete...it seems 100 years ago.Happy Memorial Day, I'll be home in about 10 days.  Post time to comments.

Saturday, May 28, 2011

WOD - 20110529


75 pound Power snatch, 75 reps for time.  Women use 55, 45, or 35 as needed.

Post time to comments.

Friday, May 27, 2011

WOD - 20110528

Eat Me


K8 and i will celebrate a great 3 day set with a Rest Day AND a Cheat Day...Awesome!!

Thursday, May 26, 2011

WOD - 20110527

Run 5km

Post time to comments...sorry there's no picture and this is so late :-(

Wednesday, May 25, 2011

WOD - 20110526

i can't wait to meet all the new people =)


Set up before a clock, and every minute on the minute perform 5 pull-ups, 10 push-ups, and 15 squats. Can you continue for thirty minutes? Twenty minutes? How about 10?

Post results to comments.

If you fall behind the clock keep going for thirty minutes and see how many rounds you can complete.

If you've finished the workout before this time add +1 to each exercise, i.e., 6 pull-ups, 11 push-ups, and 16 squats each minute, and see if you can go the full thirty minutes.

Tuesday, May 24, 2011

WOD - 20110525

2010 Seems 100 Years Away

Overhead Squat

Followed by -

Five Rounds -
10 Toes to Bar
10 Push Ups

Post weights and time to comments

Monday, May 23, 2011

WOD - 20110524


Sunday, May 22, 2011

WOD - 20110523


135 pound Clean and Jerk, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed and post time and load to comments.

This is a 'full' Grace with squat cleans please...sorry for the rest day...i'm deployed, i have no idea what day it is :-).

Post time to comments...if this takes you ten minutes or more, you went WAY too heavy.  Sweet spot is under 8.

Saturday, May 21, 2011

WOD - 20110522

ME Thruster

Work up to your 1RM thruster and complete at least four single rep sets at 90% or more of that 1RM.

Followed by -

In groups of two or three perform three rounds of the following with only one person working at a time.

50 Knees to Elbows (75 if three person team)
50 Ring Dips (75 if three person team)
50 Toes to Bar (75 if three person team)

One person reps, while the other person counts.  Break it up however you want and you do not have to evenly divide the reps...that's up to the team.  If i was partnered with Paul, for instance, i would hold the clip board and count his reps and then take credit for the team score.

Post weights and times to comments...check our FB site for meeting time.

Friday, May 20, 2011

WOD - 20110521

Partner WOD

Pick a partner and complete the following -

Run 400m/75 Push Ups
Run 400m/75 Push Ups

Run 400m/75 Squats
Run 400m/75 Squats

Run 400m/75 Double Unders
Run 400m/75 Double Unders

Run 400m
Run 400m

One person runs while the partner performs the other movement.  When the runner gets back, for each rep short of 50, both athletes perform one burpee penalty.  Then the next person runs, but only after all the burpees are complete.  The final run is both running at the same time, but the team time will be only the slower runner's time.

Questions?  i'll try to answer them by 0800 UK time if you post them between now and then.

Good luck...post team time to comments.

Thursday, May 19, 2011

WOD - 20110520

Rest Day

Wednesday, May 18, 2011

WOD - 20110519

CrossFit Mildenhall PT Test -

Run 800m
100 Push Ups
Run 800m
100 Sit Ups
Run 800m

Post time to comments.  Team WOD's this weekend, how many people will participate!?!?!

Tuesday, May 17, 2011

WOD - 201105018

Five Rounds for Time

5 Deadlifts (275/185)
10 Burpees

Post time to comments

Monday, May 16, 2011

WOD - 20110517

Max Effort Back Squat

Find your current 1RM back squat and knock out at least five total sets of one rep at 90% or more.

Followed by -

60m Shuttle Run

Every minute on the minute for 10 minutes

Post weights and times to comments

Sunday, May 15, 2011

WOD - 20110516

Rest Day!

Saturday, May 14, 2011

WOD - 20110515

As Many Rounds as Possible in 20 Minutes of -

5 Pull Ups
10 Push Ups
15 Squats
20 Double Unders

Post rounds/reps to comments

Friday, May 13, 2011

WOD - 20110514

Five Rounds for Time -

5 Cleans (yes, squat cleans)
5 Jerks
5 Overhead Squats

Men use 135lbs, women use 95lbs...scale to a weight that you can do the first round unbroken.  Post time to comments.

WOD - 20110513


10 x 200m sprints uphill if possible.  Rest as needed between efforts, post times and grade to comments.  Sorry the blog has been down.

Wednesday, May 11, 2011

WOD - 20110512

Rest Day!

Tuesday, May 10, 2011

WOD - 20110511

Five Rounds until Failure of:

Body Weight Dead Lifts
Handstand Push Ups

Rest as needed between all sets. Objective is to deadlift your bodyweight as many times as possible, rest, then do as many handstand push ups as possible, rest, repeat...

Post weights and total reps to comments...compare to 20100511...was anybody there??

Monday, May 9, 2011

WOD - 20110510

One Up Ground to Overhead

Every minute on the minute do one more ground to overhead than the last minute. One in the first min, two in the second, and so on for 20 minutes. If you can't complete your round in the minute, finish it anyway and start the next round at the top of the next minute.

Weights are 135lb for men and 95lb for women

Post rounds completed to comments..

Saturday, May 7, 2011

WOD - 20110508

Rest day!

I'm at the airport in Athens so no pictures, but today marks one year from the first WOD I posted for CFM. I would like to say thanks to everyone that's been a part of this crazy ride. As I read the comments today for "murph", all I could think of is how many of us would ever have dreamed of being able to complete such a workout before CrossFit. I'm proud of all of you, thanks for being part of the team!


Friday, May 6, 2011

WOD - 20110507


For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Post time to comments.

Thursday, May 5, 2011

WOD - 20110506

Power Clean


Perform 10 sets of 2 power cleans with 45 seconds rest between reps...us no more than 65% of your 1RM.

Meet at CFMHQ at 0600.  Post weights to comments

W2E - Row 10 x 30 second sprints with 90 second rest in between sets.

Wednesday, May 4, 2011

WOD - 20110505


21-15-9 reps of:
Clean 135 pounds
Ring dips

Meet at CFMHQ at 0600. Post time to comments.

WOD - 20110504

Rest Day!

Monday, May 2, 2011

WOD - 20110503

AMRAP in 20 minutes of -
30 Double Unders
10 Hands Up Push Ups
20 Squats

Meet at CFMHQ at 0600.  Post rounds/reps to comments.

W2S - ME Bench Press

Sunday, May 1, 2011

WOD - 20110502

"CrossFit Total"

Back Squat

You get three attempts at each lift after you warm up...make them count.  Warm up with five rounds of 'Cindy' and a 400m run and be ready to lift at 0615 at CFMHQ.

Post weights to comments.

W2S - ME Front Squat

W2E - 4 x 400m sprint, rest as needed.