Friday, September 30, 2011


Super K8 cheering on Mike!

Team WOD!!

Prowler Work

Teams of 4

4 Rds of 60M Hi/Low pushes - ascending/descending weight every 20m

10 rds of 60m - Hi/Low sprints

Warm-UP for today was:

Row 500m/Run 400m

15 KB Swings 24/16

15 Pushups - hands up

15 Wall-Balls 20/14 <--Thanks to Kate we now have some...much appreciated!!

15 T2B (toes to bar)

15 Situps

15 Pull Ups

CFMHQ 1000

Thanks for your patience and cooperation as we tried to organize the Team Prowler work. We now have a better idea of what will be a good weight/distance for everyone believe you and the prowler will have a close relationship.

Post time and comments....OR...

Thursday, September 29, 2011

WOD 20110930

The Mary Bear....Grrrrrrrrr!!

5K Run (on your own)

We won't be meeting tomorrow but we will be having dinner in Cambridge as a group. If you would like to go then contact us on the blog or Facebook.

Post time to comments.

Wednesday, September 28, 2011

WOD - 20110929

Crystal, smashing the Farmer's Carry!

Row 500M/Run 400m
3rds of Cindy (5 pull-ups, 10 push-ups, 15 squats)

Back Squat

3 x 3 x 3 x 3 x 3

0600 - Warm-up squats start @ 0610
1630 - Will be there earlier

Por favor apunten su mejor peso y sus commentarios...Gracias!

Tuesday, September 27, 2011

WOD - 20110928


Kim...FGB6 after a 12hr shift at ER

Work on:

Mobility and Flexibility

Active rest or your sport of choice.

Make up a WOD.

Post comments...we took a tally, and there is a penalty for non-posters!!

Monday, September 26, 2011

WOD - 20110927

....and the fun continues!!

Row 500m/Run 400M
10-15 mins of MWOD stretching, Join Ben's pain cave...


For Time:

60 Box Jumps 20"
40 Air Squats
20 T2B
100m Bear Crawl
40 Sit-ups
60m walking lunge OH 45#/25# bumper plate

0600 - Doors open at 0545
1630 - May be there earlier

Post time and comments...we cannot legally force you to do this, but it is "highly encouraged"

Sunday, September 25, 2011

WOD - 20110926


Push Jerk w/PVC

Followed by,

6rds of

Max Reps Deadlift 225#/135# - 30 seconds
Rest - 30 Seconds
Max Reps Burpees - 30 Seconds
Rest 30 seconds

CFMHQ @ 0600 and 1630

Post time and comments.

Saturday, September 24, 2011

WOD 20110925

Mobility...sweet mobility.

Hang Power Clean

These sets are "working sets" which means we will do numerous warm-up sets before starting the 5x5.

Post weight to comments.

We will meet tomorrow at 1600.

Friday, September 23, 2011

WOD 20110924


If anyone wants to go there will be a Crossfit Class at Unit One in Bury St. Edmunds tomorrow. The class will be on Olympic lifting.

Here's the address for the Crossfit class on Sat
Unit One Combat Sports and Fitness
Kempson Way
Bury St Edmunds
IP32 7AR.
10am till 12

Thursday, September 22, 2011

WOD 20110923

We should do another night in Cambridge...
Maybe for someone's Birthday...TONY?

Three rounds for time of:
12 Front squat (135/95)
12 Burpee pull-ups

Post time to comments.

Meet at 0600 and 1630.

Wednesday, September 21, 2011

WOD 20110922

Tears hurt...not just your hands but your performance. So do something!!!!

Hand care 101:

Step one: Get a Foot razor and a pumice at your local drug store .

Corn callous shaver Pumice

Step two: When in the shower, first shave the callouses on your hands gently. No need to do this for time folks, be careful not to over do it.

Step three: Use soap and a pumice to smooth them out.

Step four: Once you take care of your callouses get ready train twice as hard.

10 - 9 - 8 - 7 ...etc

Sumodeadlift High Pull, 95# (65#)

Ring Dips

200m Run

Meet at 0600 and 1630.

Post time to comments.

Tuesday, September 20, 2011

WOD 20110921

Great to see new faces at the gym.

Max Effort Shoulder Press


First three sets will be warm-up.

Post weights to comments.

Meet at 0600 and 1630.

Monday, September 19, 2011

WOD 20110920

Rest Day!!!

Everyone is going to be really tight from dead lifts so make sure you stretch and relax!!

Sunday, September 18, 2011

WOD 20110919

Crossfit Mildenhall Endurance?

10 Rounds for Time

15 Deadlifts @ 135/95
15 Pushups

Post time to comments.

Meet at 0600 or 1630.

Saturday, September 17, 2011

WOD - 20110918

FBG6 @ CFMHQ...yes it was fun indeed!

PVC Snatch Work

Followed by:

ME Back Squat
Warm-up and work your way up in weight using sets of 3


CFMHQ @ 1500

"There is simply no other exercise, and certainly no machine, that produces the level of central nervous system activity, improved balance and coordination, skeletal loading and bone density enhancement, muscular stimulation and growth, connective tissue stress and strength, psychological demand and toughness, and overall systemic conditioning than the correctly performed full squat.
~Mark Rippetoe, Olympic Lifting Coach

Post time and comments.

Friday, September 16, 2011

WOD - 20110917

On September 17th, thousands of CrossFitters will be Enduring 17 minutes of pure grit and dedication in honor of those who have sacrificed their whole lives to service. We'll be there!
Yup, its here!


The even format is the prescribed 3 round Crossfit WOD. "Fight Gone Bad". In this workout you move through five stations, each for one minute; this is a five-minute round, after which a one-minute break is allowed before repeating twice (3 Rds)

1 min each station, 1 min rest....repeat 3 rds!

Wall-Ball: 10ft target, 20#/14# (Reps)

Sumo Deadlift High Pull: 75#/55# (Reps)

Box Jump: 20" box (Reps)

Push-Press: 75#/55# (Reps)

Row: On a boat, na we got rowers for you! (Calories)

CFMHQ @0900

We'll be there a little earlier....First heat goes at 0930!

Post time and comments, no really, I'm not asking you....

Thursday, September 15, 2011

WOD 20110916

Take note...master of the rest day!!
(and the only person who slept on the 3 peaks challenge)


Relax and recover.

Unless you are coming in tomorrow morning to do FGB with Tony. This is for anyone who cannot do FGB on Saturday morning. Tony will be at the gym at 0545 in the morning.

Everyone else...we will see you Satruday.

Wednesday, September 14, 2011

It's Back!

Turkish Get-Ups
DB Swings

Followed by:
Overhead Squats 95#/65#
Box Jumps

0545 - Warm-up and ready to go by 0610
1630 - May be there earlier

Post time and comments, seriously...this is a test!

Tuesday, September 13, 2011

WOD - 20110914

Anthony Thlang, 9-11 Throwdown, NEVER FORGET!



Followed by:

Farmers Carry 90#/50#; To the end of the bldg and back (80m)
42 Situps
42 Back Extensions
Farmers Carry 45/25
30 Situps
30 Back Extensions
Farmers Carry 45/25
18 Sit-ups
18 Back Extension
~Anthony Cook

CFMHQ @ 0600 and 1630

We will begin to assemble our gym tomorrow @ 1630, any help would be greatly appreciated.

Post time and them!!

Monday, September 12, 2011


Omar...CF Mildenhall's most fit photographer.

Deadlift 5-5-5-5-5

We are going for perfect form so nothing over 60% of your Max Effort.

We will start with a Mobility WOD to get the blood flowing.

CFMHQ @ 0600 and 1630.

Post weights to comments.

Sunday, September 11, 2011

WOD - 20110912

The Rowing Captain....Drum Included!!

TEE! (or also T$ as dubbed by Jill!)


First and Foremost, thank you for your patience and your help with our gym situation and equipment. We all pulled together, set up, tore down and made this EPIC WOD happen!!

Thanks to Omar and his lovely Wife, Nao for taking some great pictures!

Enjoy your much earned rest day

CFMHQ will be closed tomorrow...see you on Tuesday!

Saturday, September 10, 2011

WOD - 20110911


A One Round 9 Movements 11 Reps.

Start - 2001m Row

11 36/24in box jump

11 125#/85# thruster (deaths @ pentagon)

11 Burpee chest to bar pull ups

11 175#/120# power clean (AA FLight #175 (south tower))

11 Hand stand push ups

11 2 pood/1.5 pood swings

11 Toes to bar

11 170#/120# lb DL (Flight 77 and flight 93)

11 110#/75# push jerk (number of floors in each tower)

Finish - 2001m Row


CFMHQ @ 1500

Post times and comments

Friday, September 9, 2011

WOD - 201109010

Getting some "Grip and Griff"

First, Thank you for your patience as the flooring in the gym is renovated. Great Job today everyone. Second, there is a change for tomorrow scheduled meet.

NO SATURDAY WOD at CFMHQ (Flooring not done!)

Practice all or any of the following

Double Unders

Squats – Against the wall progression

Over head Squats – Broom stick or a vacuum like Jill!

Burgener WarmUp -

Explore the Rower – you will learn to love it during the 9-11 Throwdown!


If you would like to join us, a group of us will be attending

CF Bury at Unit 1 Gym with trainer Olly Goddard

£9 for an Oly Technique Session and WOD


Unit 1 Gym

Kempson Way

Bury St Edmunds


IP32 7AR


Thursday, September 8, 2011

WOD 20110909

Grip and Griff

For Time:

Bumper plate 200m carry 45#/25#, You can Run, Walk, or Drag (no rolling!)
Run 800m forward
Run 400m backwards
Run 800m forward
Rrun 400m backwards
Bumper plate 200m carry 45#/25#

Meet at CF Gym at 0600 and 1630.

Post time to comments.

Wednesday, September 7, 2011

WOD - 20110908


Jess is going to smash Kilimanjaro!! Check the link on the left, show your support!

ETA on Floor is Friday; Check for updates on WOD location.

Recover and Recharge

Flexibility and Mobility – Try a new Mobility WOD

Make up a WOD

Elements Class – CFMHQ @ 1630

Tuesday, September 6, 2011

WOD - 20110907

Phil, "The Paleo Mad Scientist"


Turkish Get-Up

5 rds for time

40 Double Unders
30 Kettlebell Swings 24#/16#
20 Box Jumps

Hardstand Gym 0600 & 1630
Elements Class: CFMHQ @ 1630

Thanks to everyone for being patient with our gym situation. Hopefully new floor will be installed by the end of the week, gonna really miss that carpet. Please check the blog for any updates on locations since we will not be able to meet for a WOD at CFMHQ (Jill!!!) or just email us an we will happily let you know where we will meet!

Post time and comments.

Monday, September 5, 2011

WOD 20110906

Skill Work:
Medicine Ball Cleans

15 min AMRAP.

Shuttle Run
9 Toes to bar
15 wall balls

We are meeting at the Hardstand gym at 0600 and 1630. The element class will meet at 1630 at the Crossfit Gym.

Post rounds to comments.

Sunday, September 4, 2011

WOD 20110905

Totally done.

10 minutes Handstand push-ups
5 minutes Squats
2 minutes Pull-ups
1 minute Push-ups

Count your Reps.

We are meeting up at 0830 to start moving stuff at the gym if anyone wants to help. Then we are starting the WOD around 0900.

Post reps to comments:

Saturday, September 3, 2011

WOD 20110904

Rest Day.

There may be someone going in tomorrow...for some mobility and active rest.

Watch comments for further details.

Friday, September 2, 2011

WOD 20110903

Behold the Mighty CrossFit Pyramid!!

We will not meet for a WOD tomorrow. There is a homework assignment that we want everyone to participate in. Tomorrow we want everyone to do the sport of their choice and enjoy it. Sport is part of the methodology of Crossfit and is something we often forget about. Crossfit was made so we can enjoy all challenges that life brings us. So tomorrow go out and climb a mountain, go for a run, swim, play some football, chase your kids around the yard.... we don't care what you do but enjoy your fitness outside of the Crossfit Mildenhall Box.

We will be meeting up again on Monday evening.

P.S. I am planning a beast of a trail run for tomorrow...I can't wait.

Please post what you did in the comments!!!

Thursday, September 1, 2011

WOD - 20110902

Chief Roger Towberman, Founder, CF Mildenhall

This is for you Chief!

"The Air Force WOD"

For Time:

20 Thrusters

20 Sumo deadlift high pulls

20 Push Jerks

20 Overhead squats

20 Front squats


At the top of every minute complete 4 burpees before moving on. If the clock beeps during a rep, complete the rep, then move to burpees.


0600 - Doors open at 0550 - warmup and ready @ 0620

1630 - Doors open 1620

Post times to comments