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

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.

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!

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.

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. 

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.

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

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

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!

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!

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.

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.

20120117

Front Squats

5x5x5

Skill Work:

Pistol

We will meet up at 0545 and 1700.

Post weight to comments.

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.

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!

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!

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!

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.

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.

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.

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

20120107

REST DAY.

Enjoy your weekend.

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.

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.

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.

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.

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.