The workout for Wednesday, January 15, 2014
HAPPY BIRTHDAY JENNI!! Make sure you wish Jenni a happy birthday when you see her next. Jenni joined us from the Martial Arts program here at MKG, where she participates in both programs. If you've never met Jenni, she's the one with perfect form, all the time, and a big smile on her face. We love having you class! I hope you enjoyed this WOD...Snatches and OHS...2 things you're great at!
Strength:
Introduction to the Snatch Balance
7 rounds for time:
7 Power Snatch 95/65
7 OHS 95/65
The workout for Friday, January 10, 2014
Today is coach Tammy's birthday, so we will be celebrating with her birthday WOD! Make sure you wish Tammy a very happy birthday when you see her!
Don't forget there are no Saturday classes except for 8AM On-Ramp. We are hosting the World Wide WOD, starting at 9AM. Come on out and cheer on your fellow athletes as they compete!
We start our Wendler program on Monday! Make sure you download the Wendler template and pick up your WOD book! They just arrived and are available at the front desk for purchase. You can store your WOD books here at the gym. Just be sure to put your name on it!
Wendler 531 Template
T.A.M.M.Y - 41 reps of the following:
Thrusters 45/33
Ankle-to-Bar
Man Makers 30/25
Mountain Climbers (4ct)
Y- Ladder
Good luck guys!
The workout for Thursday, January 9, 2014
We want to wish Starr and Francis good luck this weekend as they head to Orlando, Fl. to run in the Disney World Marathon. This is their first ever full marathon! We are so excited for you guys and can't wait to have you back at the gym.
Establish 1RM Front Squat
Then...
In 12 Minutes or less complete:
5 Rounds
200M Run
20 Sit-Ups
Good luck Starr and Francis! We're cheering for you!
The workout for Wednesday, January 8, 2013
Just a quick reminder that there will be no classes this Saturday (other than the 8AM On-Ramp) as we are hosting the World Wide WOD. Come out to support your local athletes as they compete!
Establish 1RM Shoulder Press
FINISHER:
Accumulate 3 MIN L-Sit hold
Then...
300M Row
3 MIN Rest
Repeat X3
The workout for Tuesday, January 7, 2014
Below is the link to download the Wender 5-3-1 Template. Once you have your 1RM for each of the lifts, you can plug it in and it will tell you exactly what weight you should do for your warm-ups and the program. If you have any questions or trouble downloading the template, let Coach Steph know and she will get one printed out for you. You will need these for Monday.
Wendler 531 Template
Establish 1RM Deadlift
then...
EMOM – 7 MINUTES
5 Dips
Max Double Unders
**Score is total DU's**
The workout for Monday, January 5, 2014
Let's take a minute to wish Mike a very happy birthday today! He and Jamie joined our gym just a few months ago and we couldn't have asked for a better couple! We hope you have a wonderful day!
This week we will be establishing our 1RM on the back squat, shoulder press, deadlift, and front squat! Next week we are excited to announce that we will be starting an 8-week strength cycle, known as the Wendler 5-3-1 program. Traditionally, you would see bench press in the cycle, but we have substituted it with the front squat. Please, please, please, record your 1RM efforts and turn them in to coach Steph. We have a special template for this program that requires your 1RM for each of the lifts.
Establish 1RM Back Squat
Finisher:
Super Sets:
Max Pull-Ups
Max Push-Ups
2 Minute Rest
Repeat X3
The workout for Monday, December 30, 2013
Today (Sunday, December 29th) is Natalie's Birthday! We hope you have a very special day. Be sure to wish Natalie a Happy Birthday when you see her next!
Fun Facts About Natalie:
She plays on a competitive Ultimate Frisbee Team - Pure Awesomeness!
She got ENGAGED this past July! - Congrats to you and Brett, we are so happy for you guys!
She enjoys Backpacking and Hiking
Not only has Natalie been apart of our CrossFit program since the beginning, but she is also apart of our Martial Arts program at MKG! We love having you in class, and being apart of our MKG Family! HAPPY BIRTHDAY
20 MIN TO EST 1RM JERK
THEN...
4 RFT
400M Run
20 PP 95/65
**12 MIN CUT-OFF**
The workout for December 26, 2013
Today we want to wish Holly, one of our very first members, a VERY special Happy Birthday! Even though we were not Holly's first CrossFit gym, she has been with us from the beginning and we couldn't be more proud of her! She works hard, she comes in consistently, and she always has a smile on her face! Thank you Holly for letting us be your new gym and believing in us. We hope you have a terrific day! Be sure and wish her a happy birthday when you see her!
From her first tire flip, to her first RX Fran! Holly has been here from the beginning!
For Time:
10-7-5-3:
Body Weight Power Clean
**500M Row after each round**
FINISHER:
Max Plank Hold
if you can hold over 3 mins, add weight
The workout for Saturday, December 14, 2013
Review Power Snatch
5 Rounds:
3 MIN AMRAP
2 Power Snatch 95/65
4 C2B Pull-Ups
6 Pistols
1 Min Rest
Coach Steph is back from Dallas from the American Open, where she finished 33rd out of 49 lifters in her weight class, despite her knee injury! This was the biggest American Open event in USAW history AND the largest event for 2013 WORLD WIDE! As many of you know, Coach Steph tore her meniscus back in October and is heading in for surgery next Wednesday, December 18th and will be out until Monday, December 23rd!
The workout for Friday, December 13, 2013
Review Ring Muscle-Up/ Muscle-Up Transitions
"Nate"
AMRAP- 20 Minutes
2 Ring Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings 70/53
The workout for Friday, December 6, 2013
Gymnastic Strength Bias:
Squat Progression: 3-3-3-3-3
EMOM- 20 Minutes
Min 0-9:
1 Hang Snatch + 1 Snatch
Min 10-19:
1 Snatch
**For min 10-19, increase load ea. min if possible**
To check out other Oly action shots, check out
Hookgrip's website! He's a great photographer!
The workout for Thursday, December 5, 2013
Gymnastics Strength Bias:
Dips: 5-5-5
Unbroken: 12-9-6
5RFT:
250M Row
20 Burpee Box Jump-Overs 20"
Today Coach Steph leaves for Dallas to compete in the 2013 USAW American Open Championship! Coach Steph will be lifting on Saturday, December 7th at 8AM, our time. You can watch the live stream
here:
The workout for December 4, 2013
Gymnastic Strength Bias:
Hand Stands: 3-3-3-3-3
Death By:
Front Squat 135/95
**10 Minute Cut-Off**
REST 3 MIN.
Death By:
50M Sprint
Death By:
On minute 1, perform 1 repetition, on minute 2, perform 2 repetitions and so on, until you cannot complete the set number of repetitions within that minute. Score is fully completed rounds.
The workout for Monday, December 2, 2013
Gymnastics Strength Bias:
Push-Ups: 5-5-5
Unbroken: 12-9-6
Skill: TGU: 3-3-3 ea arm
EMOM- 7 MIN
5 KB Russian Twist 53/35
10 RKB Swings 53/35
A huge shout out to Hanan, Vanessa, Lou, Nikolai, Linh, Dave, Coach Tammy and Coach Joe in competing in the Toys for Tots competition on Sunday.
The workout for Saturday, November 22, 2013
Gymnastics Strength Bias:
Squats
5-5-5-5-5
In teams of 2:
EMOM - 13 Minutes
Partner A: On minutes 0, 2, 4, 6, 8, 10, 12**
Partner B: On minutes 1, 3, 5, 7, 9, 11, 13**
5 Back Squats 225/155
5 Pull-Ups
**On minutes 12 and 13, partners will perform 5 back squats followed by max-rep pull-ups for the remainder of the minute. Score is combined pull-ups of you and your partner for minutes 12 and 13.**
The workout for Friday, November 22, 2013
Gymnastics Strength Bias:
Dips
3-3-3
Unbroken:
7-5-3
Review Snatch
Isabel - **7 MINUTE CUT-OFF**
30 Snatches 135/95
**These may be power OR full**
The workout for Thursday, November 21, 2013
I want to take a moment to recognize one of our very special members, Chantel! Chantel has been with us since July, where she started her CrossFit journey. She has worked so hard and has come so far because she has put in the time. She attends class on a regular basis, 4 days per week, but also works hard outside of the gym. For the month of October, Chantel went without sugar and saw tremendous results. Chantel has given me permission to post her story and her before and after photos. Not only does Chantel look absolutely AMAZING! She has seen such huge progress at the gym. From her squats, to cleans, push-ups, pull-ups, and cleans! We are so proud of you, Chantel! Keep up the hard work and continue to be an inspiration to others!
July, 2013 November, 2013
Gymnastics Strength Bias:
Handstand Work
5-5-5-5-5
CHIPPER:
50 Double Unders
40 Sit-Ups
30 Burpees
20 DL 225/155 **Sumo DL allowed**
10 Wall Ball 20/14
**1 Rope Climb after each station**
The workout for Wednesday, November 20, 2013
Make sure you wish Tyler and Baby Gabe a very happy birthday today! Tyler turns 29 years OLD and Baby Gabe is 1 today!
Gymnastics Strength Bias:
Pull-Ups
3-3-3
Unbroken:
7-5-3
5 Rounds For Time:
6 Pull-Ups
12 KB Swings 53/35
15 Goblet Squats 53/35
**Competition Crew: C2B pull-ups and 62/44 KB**
The workout for Tuesday, November 19, 2013
Gymnastic Strength Bias:
Push-Ups
3-3-3
Unbroken Reps:
7-5-3
3 RFT
15 Hang Power Clean 115/75
30 Bar-Over Lateral Jumps
**12 Min Cut-Off**
Only 2 more weeks until coach Steph heads to Dallas to compete in the
2013 USAW American Open Championships!
The workout for Monday, November 18, 2013
Be sure you wish Monica a happy birthday when you see her today!
WOD:
Establish 1RM Thruster
then...
1000M Row for time
The workout for Thursday, November 14, 2013
Gymnastic Strength Bias:
Push-Ups
5-5-5
Unbroken:
12-9-6
3 Rounds:
2 Minutes Max Man Makers 25/20
1 Minute Max Double Unders
2 Minutes Rest
**Score is total Reps**
What the heck is a Man Maker?
The workout for Tuesday, November 12, 2013
Gymnastic Strength Bias:
Handstands
3-3-3-3-3
In teams of 2 or 3...
4 RFT
500M Row Relay
**Score is avg. 500M row for team**
Finisher:
Choose an exercise from the unbroken board and see how far you can go!
The workout for Monday, November 11, 2013
Did you know that we have a couple of Veterans at our gym? We will be open regular hours, so come on in for a fun WOD today as we celebrate the men and women who have and continue to fight for our freedom!
Gymnastics Strength Bias:
Dips: 5-5-5
Unbroken: 12-9-6
“Jeremy”
21-15-9
OHS 95/65
Burpees
The workout for Monday, November 4, 2013
First and foremost, be sure you wish Ada a very happy birthday! Ada has been with us since the beginning. She has made huge progress and we couldn't be more proud of her! We hope you have a terrific day!
Just a reminder about our Nutrition Challenge, designed to get you ready for the Whole Life Challenge in January. We understand that this challenge goes through Thanksgiving, so yes, everyone is allowed Thanksgiving off to indulge in some delicious food, just don't make a weekend out of it. If you have any questions, refer to the
Nutrition Challenge Event Page. If your question isn't answered there, feel free to ask one of your coaches.
Barbell Complex:
5 Rounds For Time
1 Power Clean
1 Hang Power Clean
1 Squat Clean
3 Jerks
**Increase weight each round**
Then... 500M Row
Score: total load + 500M row
The workout for Friday, November 1, 2013
Don't forget about our Open House tomorrow from 9-2. Tons of FREE activities for the whole family to enjoy! There will be raffles, FREE exhibition fights, body fat testing, chair massages, food trucks and much, much more!
Gymnastics Strength Bias:
Pull-Ups
3-3-3
Unbroken:
7-5-3
**This is week 4 of our Gymnastics Strength Bias. If you have been here for the past 3 weeks, it is time to move on to the next progression!**
For Time:
20-40-60-40-20
Double Unders
**10 Burpees after each set of Double Unders**
The workout for Thursday, October 31, 2013
Feel free to come WOD in your best costume!!! You might even find your coaches dressing up today! You won't want to miss this! Prize for the best costume!!! Coach Steph will donate 1 mini cheesecake to the best dressed on Halloween! Coaches will take pictures and we will vote on the best costume!
AMRAP- 31 Minutes
10 Wall Ball
10 Med Ball Sit-Ups
10 Med Ball Cleans
400M Med Ball Run
**Use 20/14# Med Ball for all movements**
The workout for Wednesday, October 30, 2013
Review Snatch - 15 Minutes to work up to 75% of your 1RM
EMOM- 7 Mins
2 Snatches @ 75% 1RM
Max Box Jumps 24/20
**Score is total Box Jumps**
Coach Steph snatching 64kg at the 2013 USAW National Championships this past July!
The workout for Tuesday, October 29, 2013
This Sunday, November 3rd is Daylight Savings! Don't forget to set your clocks back one hour!
Gymnastics Strength Bias:
Handstands
5-5-5-5-5
Deadlift:
5-5-5 @ 75%
5 Rounds For Time:
Max Reps Bench Press 135/95 OR 75% BW
500M Row
The workout for Monday, October 28, 2013
Gymnastics Strength Bias:
Dips
3-3-3
Unbroken Reps:
7-5-3
Review Push Press
3 Rounds For Time:
7 Push Press 155/108
200M Run
Don't forget about our upcoming Open House and our 1 Year Anniversary for our CrossFit program, this Saturday from 9-2! We will have plenty of activities going on that you won't want to miss out on, such as: Kick Boxing Classes,
Body Fat Testing, FREE Exhibition Fights, Food Trucks (
Paleo and
Filipino), Dr.Price and Brittney from
Head 2 Toe Chiropractic, Raffles,
FRAN Competition for FREE CrossFit, Children's Obstacle Course, and much, much more!
The workout for Thursday, October 24, 2013
Gymnastics Strength Bias:
Dips
5-5-5
Unbroken Reps:
12-9-6
12 MINUTE CUT-OFF:
1000 singles or 300 double unders
**Every time you break, 10 Wall Ball 20/14**
Call Now: (206) 367-0981
