WOD - 20100615

My paleo fridge :-)

Push Jerk
2-2-2-2-2-2-2-2-2-2

Use 75% to 80% of your 1RM with one minute rest between sets.

Followed by -

AMRAP in 15 minutes

5 Push Ups
10 Box Jumps
15 Knees to Elbows

Post weight and rounds/reps to comments.

I'll be at the Hard Stand at 0530, but no evening class for me tomorrow...sorry.

WOD - 20100614

Pepper relaxing while everyone ran their 800m sprints

Rest Day

How many of you have rings that you could bring with you to class or lend to the us for a day?  Please post to comments.

Also, lots of you say you want t-shirts, but does anyone wanna take on finding a vendor and getting an order together?  Katie designed the shirts, but we need someone to take that design and make it happen.

Thanks for all the support...our numbers continue to grow and hopefully so does your fitness and your enjoyment.

Have a great rest day!

WOD - 20100613

AMRAP in 20 Minutes
10 Bodyweight Deadlifts
20 Squats
30 Double Unders

For the deadlifts, use a weight equal to your body weight.  If you cannot do double unders, substitute no push up burpees or 4:1 ratio of single unders.

I'll be at the Northside Fitness Center at 0900...hope to see you there!

Post round and reps to comments

WOD - 20100612

Run 800m
Four sprints, rest as needed between efforts

Followed by -

Pull Ups
Max repetitions without dropping from bar.

Post times and reps to comments.
I will be at the Mildy track at 0900...hope to see you there.

WOD - 20100611

"Grace"


135 pound Clean and Jerk, 30 reps


Use 95 pounds, 65 pounds or broomstick as needed

Power cleans are acceptable as is any movement to get the bar overhead (i.e. jerk, push press, thruster, split jerk)

Post time and load to comments.

I will be at the hardstand fitness center at 0530 and 1700 and i will have a surprise.

Take a look at these t-shirts and post opinions to comments please.

WOD - 20100610

After the WOD on 9 Jun...a rest day never looked so good

Rest Day

Thanks to everyone for the support...we are fully up and running now just need to keep growing and eventually we'll get a permanent facility and set times and coaches.  We have been linked on the HQ site and i understnad we'll have pictures posted there soon.


Keep passing the word and if there's anything you'd like to see, please let me know.  This last cycle's WOD's seemed to be big hits and we managed to explore all 10 physical characteristics while challenging ourselves to improve across that full spectrum.


Someone asked me about T-shirts and my reply was this - One of the things i love most about CrossFit is that it's a community.  CrossFit Mildenhall is for and by every one of you...if the community wants t-shirts or a better website or better programming, make it happen.  It's our community and somewhere in it is someone with the ability to design,and the connections to order,some t-shirts.  So which one of you is it? 


That's exactly how we got our logo and it's awesome (thanks again Katie).


Why not use the comments on this rest day to throw out something that you'd like to see or something that you're able to contribute to the community? 


Have a fantastic rest day and thanks again for all you do...it's been an awesome week!


-chief

WOD - 20100609

Five Rounds for time -

5 Power Snatches (95lbs/45lbs)

10 Overhead walking lunges with the same bar

15 Burpees

20 minute cut off...if you have to scale, scale to a weight that you can maintain for the snatches and lunges...object is to use the same bar.

I'll be at the hardstand gym at 0530 and 1700 for anyone that wants a coach.

Post time to comments.

This white tiger swimming underwater has nothing to do with CrossFit...i just think he's a badass.

3, 2, 1, Go!

WOD - 20100608

Deadlift

Try for a new 1RM.  You have 20 minutes to see if you can set a new personal best.  Try the following progression of percentage of current 1RM.  Warm up with 5 x 50%, then 3 x 57.5%, then single reps of  65%, 72.5%, 80%, 87.5%, 95%, and 102.5% for a new 1RM!

Deadlift Setup - Mark Rippetoe

Followed by

Tabata Sit Ups

Three rounds with four minutes rest in between rounds.

 A Tabata Interval (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes (really it's 3:50).  Keep track of how many sit ups you do in each of the 20 second rounds. The round with the smallest number is your score.  Use kness bent, feet anchored sit ups for this WOD.

Post heaviest squat and lowest round of tabata to comments

I will be at the Northside Fitness Center at 0530 in the Spinning Room for the morning class...i cannot be at a 1700 session, sorry.  If one of the other trainers is available, please post to comments if you want to be at the Northside or Hardstand...sorry for no class in the evening, you are welcome to do the workout on your own, but please be careful with the max effort.

WOD - 20100607

Blair Morrison visits Mildenhall

Five Rounds For Time -
10 Hand Stand Push Ups
20 Pull Ups
30 Box Jumps (24"/20")
40 Squats
50 Double Unders

Post time to comments

I will be at the hardstand gym at 0600 and 1700.  Please join me and i'll help with scaling, keeping time, and coaching (i'll also have bands and jump ropes).

If you don't do the workout with a class, please post your times to comments...if you want to see something particular (or don't want to see something) in the WOD's, just shoot me an email.

CrossFit Mildenhall needs as many followers and as many comments each day as we can get...it's through this demonstrated interest that we hope to get our own space and equipment.

Thanks for being part of bringing fitness to Team Mildenhall!

WOD - 20100606

Rest Day

Time to recover...i will be available at 0600 on Monday morning for the first class and also Monday night at 1700 for another class.  Location to be determined.  If you plan on joining me at either of those two times, please post to comments and i'll make a plan to accomodate...i'm not looking for 100% committment, just a number to determine venue and equipment needs....thanks.


If you are a coach and want to take a class at any time on Monday, please post the time you would do it to comments...my plan is to go all week with a 0600 and a 1700 and see how it works, but if someone can do a lunch time or evening class, please let me know...thanks.

WOD - 20100605

Back Squat

Try for a new 1RM.  You have 20 minutes to see if you can set a new personal best.  Try the following progression of percentage of current 1RM.  Warm up with 5 x 50%, then 3 x 57.5%, then single reps of  65%, 72.5%, 80%, 87.5%, 95%, and 102.5% for a new 1RM.

Followed by

Tabata Push Ups

Three rounds with four minutes rest in between rounds.

Post heaviest squat and lowest round of tabata to comments

WOD - 20100604

"Cindy"
AMRAP in 20 minutes of -

5 Pull Ups
10 Push Ups
15 Squats

Post total rounds/reps to comments

WOD - 20100603

Press

2-2-2-2-2-2-2-2-2-2

70% of 1RM

Rest one minute between sets

Followed by

"Karen"

For Time -

150 Wallballs

Men - 20lb

Women - 14lb

Remember don't use your legs on the presses!

Post load and time to comments

WOD - 20100602

Rest Day!

From O'Hare, on my way home :-)