Warm-up: 500 M Run + Shoulder Mobility10 each of the following: Back rolls, chicken swings, pull-ups, push-ups, v-ups, good mornings, OHS w/dowel (sit-in 3 sec), Samson lungesSkill/Specific Warm-up: Work set of 3 x 3 Back SquatsWOD: 6 rounds for time:6 x Hanging leg raises6 x DB Sit-ups (10% BW each […]
Apologies for slacking on getting everyone on the scheduling tool. I think everyone is on now and so next week we will be using the scheduling tool for the classes. In the mean time, I will be here for all classes 6:30 AM this week. The rules for the 6:30 […]
“Women who claim to be afraid to train hard because they “always bulk up too much” are often already pretty bulky, or “skinny fat” (thin but weak and deconditioned) and have found another excuse to continue life sitting on their butts.” Get some at Mark Rippetoe Quote of the Day […]
We had a great weekend at the Schilling cabin. Skiing was awesome both days. Unfortunately, Jules hurt her knee on Saturday. She is still checking to see how much damage was done but hopefully she will be back soon. . This an article footer
Niki’s 100 Mile Experience: Three years ago, I was introduced to the world of ultra running. I immediately knew it was something I wanted to do. Without hesitation, but with pure enthusiasm, I dove head first into running 50k’s. I was in love with the sport; it required not only […]
Focus: CardioWarm-up: 4 rounds @ 5 reps:pull-ups, wall ball, wall ball rotations, OHS w/bar, 1-arm weighted sit-ups, 1 arm DB lungeSkill/Specific Warm-up: Review C&J (5 reps of DL, FS, HPCl, PCl) or review BurpeesWOD: 2 Laps bar bell waiter walk orFun – 10 rounds for time of:200 M Run, 10 […]
[youtube=http://www.youtube.com/watch?v=fp0Aadu7riE]Flying Fran, scary but food for thought… From 20080107 Also, some of you may remember Randy (in the above picture, he was getting ready to leave and had cut his hair, he had a lot more curly hair before). He trained here last year and then left to do some […]
WOD: Elizabeth – 21-15-9 for time:Clean (60KG Men/40KG Women)Ring Dips
It is MDF’s 3 year anniversary March 1, but we are having the party Friday, Feb. 27. I will supply drinks and some food, but if people want to share some of their favorite Paleo/Zone-ish dishes, that would be fine. There will be a sign up on the whiteboard. We […]
Flavia is co-chairing Ecumenical Hunger Program’s tenth annual CrabFest, its primary annual fundraiser. This is a pretty big deal, 450+ guests will attend. MDF is providing a donation for the silent auction. You can buy tickets for $65 from Flavia (more information at the gym). If we get 10 of […]