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