Tuesday, January 31, 2012

20120201

Susy R. getting some Burpees!


Wednesday Skill/MWOD 

Power Cleans
For 10min, EMOTM - 2 Power Cleans @ 50% of your 1RM

MWOD 15-20 mins
Hip Flexibility 
OverHead Flexibility
          or
Check out the MobilityWOD site and find one!

See ya at 0545 and 1700

Post comments on progression



Monday, January 30, 2012

20120131


Push Press
5-5-5

Skill Work:
Rope Climb

If you cannot do rope climbs then work on any "pulling" such as doing pull-ups or ring rows.

We will meet up at 0545 and 1700.

Post progress to comments.

Sunday, January 29, 2012

20120130

Meg meet Tire, Tire be nice!

BOX SQUATS
5 x 5 x 5


METCON

10 rounds
10 Wall Balls 20#/14#
10 Burpees

See Ya at 0545 and 1700

Post loads, time and comments!



Saturday, January 28, 2012

20120129

La Hogue has Kangaroo Burgers

No need to take things into your own hands!


Rest Day 2 of 2



See ya on Monday


20120128


REST DAY

Enjoy the rest day!

Mobility and Flexibility

Check your Nutrition

Follow us on Twitter @crossfitmh and add us on Facebook!


An open gym times will be updated.



Thursday, January 26, 2012

20120127

Army 1Lt  Joseph Theinert

A True Hero

This Friday WOD will be in honor of 1Lt Theinert

15 Min to MWOD on your own
then
Group Warm-Up

WOD - For Time

21 - 15 - 9 
Tire Flips
Handstand Push-Ups
Burpees

See ya at 0545 and 1700

Post time and comments.

1Lt Joseph Theinert - Article Here

Lt. Theinert was leading his platoon on a mission in Kandahar Province when they came under hostile fire and were forced toward an area mined with IEDs, according to his commanding officer. He disabled one IED and started to disarm a second one when the trigger mechanism sounded; however, he was able to warn the 20 men under his command to get back before the device exploded. Lt Theinert was the only soldier killed in the incident, and his final heroic and selfless act fulfilled the responsibility of an officer to keep his men safe and in the fight. 

Wednesday, January 25, 2012

20120126

The Always Cheerful Jenn! 


DEADLIFT

5x5x3x3x2x2

Skill Work
Strict Pull-Ups

See ya at 0545 and 1700

Post loads and comments about your strict pull up progression.



Tuesday, January 24, 2012

20120125

The Mary Scott!


Warm Up and then enjoy,

10,9,8,7,6,5,4,3,2,1  reps of 
           
Squat Cleans 135/95  
T2B

See you at 0545 and 1700

Post Times to comments

20120124

Shoulder Press

5x5x5

Skill
Sledgehammer!

Meet at 0545 and 1700

A few min late, more like 0555

Sunday, January 22, 2012

20120123

Top of the Morning To You!


Welcome Back!

Back Squat - Find your 3RM

Followed by

4Rds of:

10 Bar Facing Burpees 
15 SDHP 75/55
30 Double Unders

See ya at 0545 and 1700

Post Comments and times

Saturday, January 21, 2012

20120121

Guess  Who's Back!

REST DAY


Open Gym @ 1000 - 1130ish

Tony will be there to....
Make up a WOD, Mobility, or Skill Work

This will not be a normal scheduled Open Gym, so check the blog for updated times!

Thursday, January 19, 2012

20120120

Just the Two of Us...We can make it if we try....You and I!

Friday Fun

Round 1 - 10 min AMRAP                    
25 Double Unders                      
25 Box Jumps 20"                      

Rest 2 Min

Round 2 - 8 min AMRAP
15 Jumping Lunges
15 Sit-ups

Rest 2 min

Round 3 - 6 min AMRAP
5 Wall Balls
5 Push-ups - Hands Up

Compliments of athleticsevolved.com  

Meet up at 0545 and 1700

Post total rounds to comments!

Wednesday, January 18, 2012

20120119


The Grumpadillo RETURNS!!!

Split Jerk:
3-3-2-2

Skill Work:
We will work on Wallclimbs for 15-20 min.

We will meet up at 0545 and 1700.

Post weight to comments.


Tuesday, January 17, 2012

20120118


Start with 15-20 min Muscle-up/ring dip skill work.

Then...


3 Rounds for Time:

Dead lift 12
Hang Power Clean 9
Push Jerk 6

Loading = 155lbs/100lbs


We will meet up at 0545 and 1700.

Post time to comments.

Monday, January 16, 2012

20120117


Front Squats
5x5x5

Skill Work:
Pistol

We will meet up at 0545 and 1700.

Post weight to comments.

Sunday, January 15, 2012

20120116


Power Cleans 3-3-3-3-3

AMRAP 15 Min

3 HSPU
6 Strict Pullups
12 Swings (DB or KB) 24kg/16kg

We will meet up at 0900.

Post time and weight to comments.


Saturday, January 14, 2012

20120115



Rest Day : Enjoy the great outdoors with hike, walk, run, or bike ride...then comment about it!!

WEEK 2 of CF Mildenhall Paleo: Stay tuned for the next Paleo Potluck at Tony's house!

A few good sites to check out on your Paleo journey

Olly and Anitra Goddard @ CF Fenrir

PaleoBetty

NomNomPaleo

See you on Monday!



Friday, January 13, 2012

20120114

                                                             Welcome back G-Rod!


Rest Day - Enjoy your weekend!

Check the blog for update if anyone will be at the gym this weekend.

If your in the local area and looking for a CF Affiliate, Check out Olly at CF Fenrir in Ipswich @ 1pm.
CF Fenrir - Ipswich, Suffolk


Post any comments or thoughts on this past week!

Thursday, January 12, 2012

20120113

      Kim and Jill...O'where art thou!

Friday Fun!

50, 40, 30, 20, 10

Wall Balls 20#/14#
Sit ups


CF Mildenhall HQ @ 0545 and 1700

Team Mildenhall is hosting its monthly 5K Fun Run @ 1500. Join in and shoot for that PR or go for a nice tempo run!

Post Time to Comments....we want to know what you think of the new schedule!

Wednesday, January 11, 2012

20120112


Overhead SQUATS !!
3-3-3-3-3

Followed by snatch skill work.

We will meet up at 0545 and 1700.

Post weight to comments.

Tuesday, January 10, 2012

20120111

Old School Pajama Day
5 rounds:
10 Jumping lunges (each leg)
10 Tire Flips
10 Pushups
10 Situps

We will meet up at 0545 and 1700.

Post time to comments.

Monday, January 9, 2012

20120110


Deadlift
3-3-3-3-3


3 Rounds for Time:
21 Burpees
14 Boxjumps
7 SDHP 95/135

We will meet up at 0545 and 1700.

Post weight and time to comments.

Sunday, January 8, 2012

20120109


PUSH JERK

5-5-3-3-3

We all need to improve at push jerk so that will be our skill work...but if you finish your sets early we want everyone to continue to work on their pull ups.

We will meet up at 0545 and 1700.


Post weight to comments.

20120108


REST DAY

Friday, January 6, 2012

20120107


REST DAY.

Enjoy your weekend.

Thursday, January 5, 2012

20120106

He's comin' at you like a Spider Monkey!!

Five Rounds, As Many Reps as Possible:

:30 Strict pull-up

:30 Rest

:30 Strict handstand push-ups

:30 Rest

:30 sit-ups

:30 Rest

:30 Squats

:30 Rest


We are meeting up at 0545 and 1700


Post lowest rep round to comments.

Wednesday, January 4, 2012

20120105

Oldie but a Goodie
Cleans

5-5-5-3-3-3


AMRAP 15min
10 Dead lifts 225/135
10 GHD Back Extension
10 Bar facing burpees

We are meeting up at 0545 and 1700.

Post weight and rounds to comments.

Tuesday, January 3, 2012

20120104


We will start the day out by getting our shoulders ready for the day with an MWOD.

PULL UP MANIA!!!

Tomorrow we are working on our pull-ups. If you have strict pull-ups we want you to work on getting better at these with multiple sets or by adding weight. If you have a kipping pull-up we want to get you to progress until you can do strict pull-ups. If you have do not have strict pull-ups or kipping pull-ups...tomorrow we are going to work on getting more of you off of those bands!!!! Those bands are holding so many of you back...we need to get you off of them!!


We will meet up at 0545 and 1700.


Post progress to comments.

Monday, January 2, 2012

20120103


Push Press

5-5-3-3-1-1


HANDSTANDS

We will work on handstands pushups for 20 min. If you cannot do a handstand pushup then you will work on handstand holds for as long as possible (with strong active shoulders). If you cannot do that then we will have you work on your pushups. We are looking to improve our skills, so progression is key.

We will meet up at 0545 (thats right 0545!!) and 1700.

Post weight to comments and HS/HSH/PU progression to comments.


Sunday, January 1, 2012

20120102


Back Squats
5-5-5-3-3-3

AMRAP 15 Min

20 Wallballs
20 Knees to Elbows

We will be meeting at 0545 and 1700.

Post weight and rounds to comments.

20120101


HAPPY NEW YEAR!!!

We are not meeting...of course.