30 DAY DIET CHALLENGE
THE QUADRENNIAL E-DUB LEAP DAY DIET CHALLENGE WILL BEGIN 2-29-16 FOR THOSE INTERESTED. ITS A PALEO BASED DIET ON A 90/10 RATIO. PALEO MEALS WILL BE 90% WITH 10% OF MEALS BEING OPEN. LAST LEAP DAY WE HAD A FEW MFA DABBLE IN A 30 DAY MODIFIED PALEO DIET AND THE RESULTS WERE IMPRESSIVE. IMGAINE THE POTENTIAL MIXING THIS DIET ALONG WITH YOUR MFA TRAINING....
2-26-16
AARON KRZYWIKI PROGRAM OR CROSSFIT OPEN 16.1.... OR BOTH?
AK PROGRAMS WILL BE AVAIL FOR ANY TIME FRIDAY THROUGH MONDAY AND YOU CAN PICK WHAT DAY, FRIDAY OR MONDAY TO DO THE OPEN WOD FOR THE WEEK AND AARONS. THEREFORE, YOU WILL ONLY BE SEEING 2 MFA WODS PER WEEK POSTED UNTIL THE OPEN ENDS.
AARON KRZYWIKI PROGRAM
300 FT JACOBS LADDER
4 ROUNDS
20 WALL BALL
10 PULL UPS
10 KB SWING
40,60,80,100 YARD SLED PUSH 1 PLATE
AK PROGRAMS WILL BE AVAIL FOR ANY TIME FRIDAY THROUGH MONDAY AND YOU CAN PICK WHAT DAY, FRIDAY OR MONDAY TO DO THE OPEN WOD FOR THE WEEK AND AARONS. THEREFORE, YOU WILL ONLY BE SEEING 2 MFA WODS PER WEEK POSTED UNTIL THE OPEN ENDS.
AARON KRZYWIKI PROGRAM
300 FT JACOBS LADDER
4 ROUNDS
20 WALL BALL
10 PULL UPS
10 KB SWING
40,60,80,100 YARD SLED PUSH 1 PLATE
CROSSFIT OPEN 16.1 WOD
PREDICTION AND PRACTICE FOR THE CROSSFIT OPEN 16.1
FOR TIME
15 SNATCH 75/55
20 FRONT SQUAT 95/75
50 DEADLIFT 115/95
20 FRONT SQUAT 95/75
15 SNATCH 75/55
2016 CROSSFIT OPEN WEIGHT WOULD BE SNATCH 95/75, FRONT SQUAT 135/95, AND DEADLIFT 185/135
FOR TIME
15 SNATCH 75/55
20 FRONT SQUAT 95/75
50 DEADLIFT 115/95
20 FRONT SQUAT 95/75
15 SNATCH 75/55
2016 CROSSFIT OPEN WEIGHT WOULD BE SNATCH 95/75, FRONT SQUAT 135/95, AND DEADLIFT 185/135
2-24-16
RON DEMAAGD PROGRAM
25 MINUTE AMRAP
1 SHORT LAP
5 DEAD LIFT
5 HANG CLEANS
5 FRONT SQUATS
5 OH PRESS
15 FULL SIT UPS
NOTE
SAME BAR LOAD AND BAR REMAINS IN HANDS FOR ALL 20 OF LIFTS REPS
25 MINUTE AMRAP
1 SHORT LAP
5 DEAD LIFT
5 HANG CLEANS
5 FRONT SQUATS
5 OH PRESS
15 FULL SIT UPS
NOTE
SAME BAR LOAD AND BAR REMAINS IN HANDS FOR ALL 20 OF LIFTS REPS
2-22-16
KP PROGRAM IS A MODIFIED 160206 CROSSFIT
KP, AK, TB, 72
90 DOUBLE UNDERS
9 RING MUSCLE UPS
9 DUMBELL SQUAT CLEAN AND JERK 45/30
80 DOUBLE UNDERS
8 RING MUSCLE UPS
8 DUMBELL SQUAT CLEAN AND JERK 45/30
70 DOUBLE UNDERS
7 RING MUSCLE UPS
7 DUMBELL SQUAT CLEAN AND JERKS 45/30
MIKE AKA FEDERAL PHENOM
SAME AS WRITTEN BUT BAR MUSCLE UPS IN PLACE OF RING
79, MEXICUTIONER, MIA KELLY
SAME AS WRITTEN BUT 3-2-1 BAR MUSCLE UPS
D-MAG
SAME AS ABOVE WRITTEN BUT JUMPING BAR MUSCLE UPS
E-DUB, JULIE, NICK #1, NICK #1.5, AND OTHERS
SAME AS WRITTEN BUT
3-2-1 MINUTES OF DOUBLE UNDER PRACTICE
JUMPING MUSCLE UPS
DUMBELL WEIGHT 55/35 BUT ADJUST ACCORDINGLY
KP, AK, TB, 72
90 DOUBLE UNDERS
9 RING MUSCLE UPS
9 DUMBELL SQUAT CLEAN AND JERK 45/30
80 DOUBLE UNDERS
8 RING MUSCLE UPS
8 DUMBELL SQUAT CLEAN AND JERK 45/30
70 DOUBLE UNDERS
7 RING MUSCLE UPS
7 DUMBELL SQUAT CLEAN AND JERKS 45/30
MIKE AKA FEDERAL PHENOM
SAME AS WRITTEN BUT BAR MUSCLE UPS IN PLACE OF RING
79, MEXICUTIONER, MIA KELLY
SAME AS WRITTEN BUT 3-2-1 BAR MUSCLE UPS
D-MAG
SAME AS ABOVE WRITTEN BUT JUMPING BAR MUSCLE UPS
E-DUB, JULIE, NICK #1, NICK #1.5, AND OTHERS
SAME AS WRITTEN BUT
3-2-1 MINUTES OF DOUBLE UNDER PRACTICE
JUMPING MUSCLE UPS
DUMBELL WEIGHT 55/35 BUT ADJUST ACCORDINGLY
2-12-16 & 2-19-16
AARON KRZYWIKI PROGRAM
NOTE
WHATEVER ONE YOU CHOSE LAST WEEK FOR 2-12-16 THE OTHER ONE WILL NOW BE DONE. FOR THOSE WHO MISSED 2-12-16 THEN LOOKS LIKE YOU WILL BE DOING BOTH BACK TO BACK LIKE THE MFA ELITE DUO AARON KRZYWIKI AND KEVIN PENLAND DID
2 ROUNDS, SECOND ROUND YOU DOUBLE THE REPS (10,24,24,30,4)
5 CHEST TO CHEST
12 PULL UPS
12 GOBLET SQUATS
15 GHD
2 40 YARD SLED PUSH 1 PLATE
OR
90 WALL BALL
50 PULL UPS
20 HEAVY CLEANS 185/135
NOTE
WHATEVER ONE YOU CHOSE FOR 2-12-16 THE OTHER ONE WILL THEN BE DONE ON THE FOLLOWIN FRIDAY FOR 2-19-16 WOD
NOTE
WHATEVER ONE YOU CHOSE LAST WEEK FOR 2-12-16 THE OTHER ONE WILL NOW BE DONE. FOR THOSE WHO MISSED 2-12-16 THEN LOOKS LIKE YOU WILL BE DOING BOTH BACK TO BACK LIKE THE MFA ELITE DUO AARON KRZYWIKI AND KEVIN PENLAND DID
2 ROUNDS, SECOND ROUND YOU DOUBLE THE REPS (10,24,24,30,4)
5 CHEST TO CHEST
12 PULL UPS
12 GOBLET SQUATS
15 GHD
2 40 YARD SLED PUSH 1 PLATE
OR
90 WALL BALL
50 PULL UPS
20 HEAVY CLEANS 185/135
NOTE
WHATEVER ONE YOU CHOSE FOR 2-12-16 THE OTHER ONE WILL THEN BE DONE ON THE FOLLOWIN FRIDAY FOR 2-19-16 WOD
2-17-16
RON DEMAAGD PROGRAM
25 MINUTE AMRAP
100 DU'S (OR 3 MINUTES OF PRACTCE)
1 CHEST TO CHEST
1 ROPE CLIMB
1 BEAR CRAWL SHUTTLE
1 TRIBUTE
1 BACKWARDS STAIR CRAWL
25 MINUTE AMRAP
100 DU'S (OR 3 MINUTES OF PRACTCE)
1 CHEST TO CHEST
1 ROPE CLIMB
1 BEAR CRAWL SHUTTLE
1 TRIBUTE
1 BACKWARDS STAIR CRAWL
2-15-16
KP PROGRAM IS A MODIFIED CROSSFIT 160208
3 ROUNDS WITH 4 MINUTES REST BETWEEN ROUNDS
00:00-03:00 SHORT LAP THEN DOUBLE UNDERS
03:00-04:00 DUMBELL PUSH PRESS OR PUSH JERKS
04:00-05:00 PULL UPS
05:00-06:00 DUMBELL HANG SQUAT CLEANS
NOTE
KEEP TRACK OF REPS PER MOVEMENT
3 ROUNDS WITH 4 MINUTES REST BETWEEN ROUNDS
00:00-03:00 SHORT LAP THEN DOUBLE UNDERS
03:00-04:00 DUMBELL PUSH PRESS OR PUSH JERKS
04:00-05:00 PULL UPS
05:00-06:00 DUMBELL HANG SQUAT CLEANS
NOTE
KEEP TRACK OF REPS PER MOVEMENT
2-10-16
RON DEMAAGD PROGRAM
25 MINUTE AMRAP
1 SHORT LAP
10 PUSH UP TO CRAB
5 BURPEE SLED SHOVES
5 MAN MAKERS (ERIC AKA E-DUB WILL DEMO)
1 TRIBUTE
25 MINUTE AMRAP
1 SHORT LAP
10 PUSH UP TO CRAB
5 BURPEE SLED SHOVES
5 MAN MAKERS (ERIC AKA E-DUB WILL DEMO)
1 TRIBUTE
2-8-16
SKILL/PRACTICE
4 MINUTES SOTTS PRESS4 ROUNDS WITH 16 MINUTE TIME CAP****
2 BACKWARDS STAIR CRAWLS
8 CLEAN AND JERK
20 FULL SIT UPS
16,12,8,4 BOX JUMPS
**** FOR ALTERNATE VERSION YOU CAN SCRAP THE TIME CAP AND INCREASE CLEAN AND JERK WEIGHT ALONG WITH INCRESING BOX JUMP HEIGHT
2-5-16
AARON KRZYWIKI PROGRAM
WARM UP 2 ROUNDS
20 HR PUSH UPS
40 BODY SQUATS (GET LOW!)
WOD
20 OH SQUATS WITH PAUSE AT BOTTOM 95/65
25 PULL UPS
25 OH PRESS 95/65 OR MORE
30 GHD
35 OH PLATE LUNGE 45LB
35 SIT UPS
1000M ROW
WARM UP 2 ROUNDS
20 HR PUSH UPS
40 BODY SQUATS (GET LOW!)
WOD
20 OH SQUATS WITH PAUSE AT BOTTOM 95/65
25 PULL UPS
25 OH PRESS 95/65 OR MORE
30 GHD
35 OH PLATE LUNGE 45LB
35 SIT UPS
1000M ROW
2-3-2016
RON DEMAAGD PROGRAM
25 MINUTE AMRAP
50 DOUBLE UNDERS OR 150 SINGLES
40 TWISTERS
30 PUSH UPS
20 OH LUNGES
10 T-BAR ROWS
5 STAIR RUNS
25 MINUTE AMRAP
50 DOUBLE UNDERS OR 150 SINGLES
40 TWISTERS
30 PUSH UPS
20 OH LUNGES
10 T-BAR ROWS
5 STAIR RUNS
2-1-16
3 MINUTES SKILL/PRACTICE
5 MINUTES TURKISH GET UPS
1 ROUND, REST AS NEEDED BETWEEN 2-1-2016
2 TURKISH GET UPS
1 MINUTE DOUBLE UNDERS
2016 METER ROW
SCORE IS TIME TO DO 2016M ROW-TOTAL DU'S-TOTAL #'S OF TGU'S
EXAMPLE 10 MINUTE ROW - 124 DOUBLE UNDERS (124 SECONDS) - 2 REPS OF TURKISH GET UPS WITH #70 KETTLEBELL (140 SECONDS) FOR A 5:36 MINUTE TOTAL SCORE
5 MINUTES TURKISH GET UPS
1 ROUND, REST AS NEEDED BETWEEN 2-1-2016
2 TURKISH GET UPS
1 MINUTE DOUBLE UNDERS
2016 METER ROW
SCORE IS TIME TO DO 2016M ROW-TOTAL DU'S-TOTAL #'S OF TGU'S
EXAMPLE 10 MINUTE ROW - 124 DOUBLE UNDERS (124 SECONDS) - 2 REPS OF TURKISH GET UPS WITH #70 KETTLEBELL (140 SECONDS) FOR A 5:36 MINUTE TOTAL SCORE
"WHERE YOU AT FROG FUEL"
NICK DIAZ VOICE
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