WOD - 20110131

1RM Clean

Spend no more than 20 minutes to find your 1RM clean.

Followed by -

Tabata Slamball!

Two rounds of tabata slamballs with four minutes rest...use any size ball you want

Post 1RM and tabata weight/total reps to comments

Meet at CFMHQ and be ready to clean at 0605.

W2S - ME Box Squat

WOD - 20110130

Burpee Amnesty Day!

Spend the day making up for all the burpees you've missed in the 100 Day Burpee Challenge.  If you haven't missed any days, then do your 30 and rest...after you rest for a couple hours, try 100 burpees for time.

W2S - DE Close Grip Bench Press - 8 sets of 3 with 45 seconds rest at 60% of your 1RM.

CFMHQ Gym is closed tomorrow for inventory and stuff...enjoy your burpees!

WOD - 20110129

Run, Don't Walk to the Next Elements Class!  3 Feb

Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Compare to CrossFit MainSite - 20110123

Special time tomorrow, 1600 at CFMHQ...if you can't make the afternoon class, you should be able to do this one at the gym on your own.  Women use 185, 155, 135, or whatever it takes.

W2S - DE Front Squat 10 sets of 2 reps of 65% of 1RM and 45s rest between

W2E - Run or Row 5km or Bike 40km

You can do the W2's earlier in the day if you wanna.  Post time to comments.

Elements class will start 3 Feb...who wants in??

WOD - 20110127

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Meet at CFMHQ at 0600...post time to comments

WOD - 20110126

This is what a good deadlift looks like

21-15-9
Clean (135lb/95lbs)
Toes to Bar

Squat clean is standard.

W2S - ME Bench Press

Meet at CFMHQ at 0600.  Post time to comments

WOD - 20110125

t-shirts are in...bring your money tomorrow morning.

Front Squat
5-5-5-5-5

Followed by -

Seven Rounds -
7 Pull Ups
14 Push Ups
21 Squats

W2S - ME Pin Pull Deadlifts
5-5-3-3-3-3-1-1-1-1

W2E - 5 x 400m Run (or 500m Row) 
one minute rest between efforts.

Good news on the equipment front...we are picking up a bunch of stuff tomorrow...if you still want to order stuff, please let me know; otherwise, we have enough stuff to use and no one should have to buy anything to keep at the gym.

Meet at CFMHQ at 0600, get warmed up and start your Front Squats by 0610...METCON will start at 0640.

WOD - 20110124

Rest Day!

Good luck to the Packers!!

WOD - 20110123

AMRAP in 20 mins

Run 200m

5 Pull Ups

10 Thrusters (20kg/15kg)

20 Lateral Jumps Over the Bar

W2S - DE Box Squats 10x2 @ 75% of 1RM

W2E - Run/Row 5km

Meet at CFMHQ at 1600, warm up thoroughly...WOD will start at 1625.

Post number of rounds/reps to comments

WOD - 20110122

1RM Jerk

Spend no more than 20 minutes to find your one rep max on the jerk.  You can use split or push jerk in front or behind the neck.

Followed by -

Snatchfest!
Three Rounds of -

Three minutes power snatch
Two minutes rest

Men use 95lbs or 40kg, Women use 65lbs or 30kg...scale as needed.  No one should be using weights greater than 40-50% of their 1RM.  When in doubt, go light.

Meet at CFMHQ at 1000, warm up and be ready to go when the jerk clock starts at 1010.

Post jerk weight and total snatches per round to comments

WOD - 20110121

A new Elements Class starts next week...if you're interested in starting CrossFit, this is your chance

10 Rounds for Time of -
10 Pull Ups
10 Box Jumps (everyone uses 20" box)

Begin the workout with one 60m shuttle run and run one 60m shuttle run every three minutes during the workout...so if you're on pull up number six of round three when the clock hits three minutes, you stop the pull ups and run then pick up where you left off.  The faster you get done, the less running you'll do...get it??

W2S - DE Press
10 sets of 3 presses at 70% of 1RM and 45s rest between sets

W2E - Tabata Double Unders
Three sets of Tabata DU's (Four minutes of 8 tabata rounds) with four minutes rest between sets

Meet at the Hardstand Gym, warmed up and ready to go at 0600.

Post time to comments.

WOD - 20110120

Rest Day

WOD - 20110119

Five Rounds for Time

10 Handstand Push Ups
20 Kettlebell Swings (24kg/16kg)
30 Wall Ball (20lb/14lb)

Meet at the Hardstand Gym warmed up and ready to go at 0600.

W2S - 3x20 of Rev Hypers, GHDSU, and Hip Extensions

Post time to comments

WOD - 20110118

When the arms bend, the power ends...look to open the hips fully before your arms bend

Four Rounds of -
Run 800m
Rest 3 minutes

Meet at CFHQ 0600...warm up and be ready to run at 0615.

W2S - ME Push Press
5-3-3-3-1-1-1-1-1

W2E - Are you kidding?
You just ran a bunch of 800m sprints!

Post time for each sprint to comments.

WOD - 20110117

Five Rounds, 21-15-9-6-3, of -

Front Squat (60kg/35kg)

Knees to Elbows

W2S - ME Romanian Deadlift

(5-5-3-3-3-1-1-1-1-1)

Meet at CFMHQ at 1000.  Post time to comments.

WOD - 20110116

Rest Day!

WOD - 20110115

Five Rounds for Time -
Run 400m
5 Deadlifts (120kg/60kg)
10 Chest to Bar Pull Ups
15 Squats
20 Double Unders

W2S - DE Bench Press
10 sets of 3 reps with 60% of 1RM and 45 seconds rest between sets

W2E - 15 minutes of stretching

Meet at the HQ at 1000...post time to comments

WOD - 20110114

Box Squats
2,2,2,2,2,2,2,2,2,2

Ten sets of two box squats to just above parallel with 45 seconds rest between efforts.  Weight should be between 50-60% of 1RM.  For W2S athletes, make it as close to 55% as possible.

W2S - 100 Box Jumps for time (24/20)

W2E - Run/Row 5Km

Meet at CFMHQ at 0600...Box Squats start at 0615.

Post weights to comments.

I got quote back from Rogue, have to decipher the discount, but we should be close now.

WOD - 20110113

1RM Clean

Spend 15 minutes (only 15) to find your 1RM clean...full squat at the bottom, no stress 1RM (this means don't waste time psyching yourself up, just pile the weights on and get where you're going...it doesn't have to be a PR).

Followed by -

AMRAP in 9 Minutes of

5 Cleans (use around 60% of the 1RM you just did)
10 Push Ups
15 Pull Ups

W2S - 3x20 GHD Sit Ups, Back Extensions, and Reverse Hypers...not for time, but not sitting around either.  Just smoothly go through all the reps.

W2E - 5 x Sprints.  Pick your own distance between 100 and 200m and complete five max effort sprints resting as needed between efforts.

Meet at CFMHQ at 0600.  The 1RM Clean clock starts at 0610.

Post weights and rounds/reps to comments.

WOD - 20110112

Rest Day

WOD - 20110111

Max Effort Push Press

Warm up, then do sets of three increasing the weight until you can't complete the set...then do single rep sets increasing the weight until you cannot do more.  Stop here and complete another four single rep sets at that same weight or over 90% of it.

W2E - Run one 60m shuttle run every minute on the minute for 15 minutes

Meet at CFMHQ warmed up and ready to press at 0600.

There will be no Elements Class tomorrow so if anyone knows how to get a hold of our newbies, please let them know...sorry about that, we'll pick up again on Thursday.

Post weights to comments

WOD - 20110110

Five rounds for time of:
10 Wall climbs
10 Toes to bar
20 Box jumps, 24" box

Compare to the CrossFit main site WOD 20110108.  They also explain what a wall climb is and have video examples of the WOD.

Burpee Challange Day 10, buy in is 55!

Meet at the Hardstand Gym at 0600. 

Post time to comments.

WOD - 20110109

Deadlift
3-3-3-3-3

Followed by -

AMRAP in 6 minutes of
5 Clapping Pull Ups
10 Clapping Push Ups


W2S - ME Romanian Deadlift (5-5-3-3-3-1-1-1-1-1)

W2E - Run 5 x 400m or Row 4 x 500m (rest as needed between efforts)

Meet at the CFMHQ at 1600.  Post weights and reps/rounds to comments.

WOD - 20110108

Rest Day

Sorry for the late post, my internet is out :-(

I know we had talked about building plyoboxes today, but i think we still have more questions than answers on the carpentry front so i'm planning on taking some time today to visit the woodshop, go hunting for good prices on plywood, and come up with a better plan before we waste a Saturday on it.  I will be at the CFMHQ at 0800 for the On-Ramp class and i'll stay til about 10.  If you want to help with the planning for the boxes, you are more than welcome to stop by, but i don't plan on getting to any cutting or screwing today.

Also, the equipment order is almost complete, one person wanted to gimme an order so i'll wait one more day.  We will probably have to split the order in two as it is so big...if we have to do that, the bars/plates will be ordered separately than the balls, mats, ropes, etc.

Thanks for your patience and your hard work, everyone!  CrossFit Mildenhall is really starting to come together and it's because of all of you!

Enjoy your rest day!  3-2-1-GO!

WOD - 20110107

TGU Practice

Spend 20 minutes on Turkish get ups.  A good TGU is about patience and strict form so don't rush.  How heavy can you go?

Followed by -

Kettlebata!

Tabata kettlebell rounds of

Right Hand Snatches
Left Hand Snatches
Sumo Deadlift High Pulls
Two Hand Swings

Men use 24kg, women use 16kg

W2S - DE Bench Press 10x3 at 60% of 1RM with 45s rest between sets
W2E - Run/Row 5km

Meet at the Hardstand Fitness Center and be ready to get it up at 0600 in the upstairs aerobics room.

Post TGU thoughts and number of total reps to comments.

WOD - 20110106

1RM Box Jump

Take 15 minutes to find your max box jump.

Followed by -

AMRAP in 6 minutes

5 L Pull Ups
10 Hands Up Push Ups
15 Overhead Squats (20kg/15kg)

W2S - 10 sets of 2 Box Squats at 50% 1RM with 45 seconds rest in between sets

W2E - AMRAP in 5 mins of Double Unders

Meet at CFMHQ warmed up and ready to jump at 0600.

Post box jump height and reps/rounds to comments

WOD - 20110105

Five Rounds for Time
Run 300m (two laps)
50 Squats

Please be at the Hardstand Gym, upstairs track, at 0600 warmed up and ready to go.  Jan warm up and stretching on your own.  No weakness wods today by design, not because i forgot :p

Post time to comments

WOD - 20110104

Rest Day!

I will bring a list of stuff to order to the gym on Wed and Thur, you can tell me then what you want or you can email/message/post it.  I will make the order on Friday.  The Kettlebell order will be separate, I should have some bells today or tomorrow from a place i'm trying so we'll see what kind of quality they are and go fromt there.

WOD - 20110103

Pepper Prepares for her Record Attempt




Death by Push Ups and Kettlebells!

Perform one push up and one kettlebell swing the first minute, two each the second minute, three the third and so on up to 20 minutes.  Push Ups are "hands up" style from the 2010 CF Games and KBSwings are American swings fully overhead (32kg for men/24kg for women).  Once you fail to complete the work inside the minute, complete the round and start your next round at the top of the following minute for 20 minutes.  You can 'buy out' reps of either exercise by doubling the amount of the other exercise so in the 10th minute you could do 10 push ups/10 swings, 5 push ups/20 swings, or just 30 swings...in the 15th minute you could do 15 push ups/15 swings, 25 push ups, 10 swings, or 45 push ups.  Hope it all makes sense cause something's come up and I won't be there tomorrow.  Paul, please make sure everyone is swinging safely.

W2S - Max Effort Push Press (3-3-3-1-1-1-1-1)

W2E - 8 x 150m sprints (rest as needed between efforts)

Hardstand at 0600.  Post total rounds/reps to comments as well as your thoughts on this unusual WOD.

See you on Wednesday...I'd like to complete the equipment order on that day so please be ready to tell me what you want or post or email me before then.  Thanks!

WOD - 20110102

"Frankenicole"

AMRAP in 20 Minutes of 
Run 400m
Max Rep Thrusters (95/65)
Max Rep Pull Ups

Warm Up with Jan Warm up (See 20110101)

It's Day 2 of the 100 Day Burpee Challenge!

Meet at CFMHQ at 1600. 

Post number of reps per round to comments

W2E (Weakness WOD - Endurance)
Run 5km