Marlboro Crossfit

 

MCF Sunday Reading Material:

 

Blood, Blisters, Sexism and Pull ups

 

What about cardio?

 

 

What an amazing community we have!

 

 

OPEN GYM 9-11AM

 

Make up a WOD or lift something heavy

 

 

 

 

MCF News:

Please bring your money for the jump ropes in by next Thursday (5/24), Thanks!

 

The CF Stealth/CF 908 BBQ on June 23rd has been postponed because it conflicts with the garage games competition at CF ACT.  A few of our athletes are competing so feel free to come support, details are at the box.

 

Link of The Day:

Are you recovering?    – Read This from Whole 9 (and CF 908)

 

 

Lisa and Sal say hello from Aruba!

 

 

 

W.O.D

“Eva”

5 Rds for time:

800m Run

30 KB Swings (70/53)

30 Pull Up

 

 

MCF News:

 

Jump Ropes were ordered and should be in next week.  Please bring your $22 to the box by 5/24, Thanks!

 

Link of The Day:

 

 http://www.crossfitcityofangels.com/2012/03/life-after-paleo-diet-challenge.html

 

Video of The Day:

 

 

Pre-W.O.D

Burgener Warm-Up/OHS Practice

 

W.O.D

21-15-9

OHS  (115/75)

Toes 2 Bar

 

Finisher:

2 minute ring L-Hold in as few sets as possible

 

MCF Nutrition Challenge.. And the female winner is…..

 

CONGRATULATIONS to the female winner of MCF’s first nutrition challenge and one free month unlimited… Karyn Spanier!!!  Karyn stepped up her workouts, and with minor bumps in the road, committed to clean eating   She lost 14lbs in the 45 days and improved in her benchmark WOD by 36 reps!  Great work Karyn, we are all so proud of you.. keep up the great work!!!

Karyn- before

Karyn- after!

Strength:

Front Squat:  3-3-3-3

W.O.D

Row/Run  Sprint Intervals

Row 800m then Run 800m

Row 600m then Run 600m

Row 400m then Run 400m

Row 200m then Run 200m

***Each Effort is Max Effort. Rest as Needed Between Efforts***

MCF Nutrition Challenge.. And the male winner is…..

 

CONGRATULATIONS to the male winner of MCF’s first nutrition challenge and one free month unlimited… Jason Czwakiel!!!  Jay started the challenge weighing in at 232lbs and completed 5 rounds of the benchmark WOD.  Jay was committed through the whole challenge and really made some great life changes.  He has friends and family following along to eating in a different way.  He also got his 1st muscle up during the challenge, so while his weight and body fat dropped, his strength progressed!  After 45 days of clean paleo eating, he finished out the challenge at 202.6lbs and completed 7 rounds of the benchmark WOD!!  Great work Jay and congrats on such a great accomplishment!

 

Female winner to be announced tomorrow…!

Jay- Before

Jay- after.. look at them abs!

 

 

 

W.O.D

 

“The Chief”

5 Rounds of:

3 min AMRAP

3 Power Cleans (135/95) – IT’S ONLY 3, DO NOT DROP THE WEIGHT

6 Pushups

9 Air Squats

 

 *After each 3 minute AMRAP, you will rest one minute and then do another 3 minute AMRAP.  The cycle will repeat for 5 rounds.  Your goal is to get the same score on each round.  Your overall score is a total number of reps completed throughout the entire workout.

Happy Birthday to Guy and Alyssa!

 

W.O.D

‘GUYLYSSA’

For Time:

26 Box Jumps

43 Double Unders  (Sub 129 singles)

26 KB Swing (53/35)

43 Double Unders

26 Wall Ball (20/14)

43 Double Unders

26 Burpees

43 Double Unders

MCF News:

 

Nutrition Challenge:  The winners of the nutrition challenge will be announced tomorrow night.  Regardless of the outcome you have all put 110% into this and your dedication alone makes you a winner. 

 

 

20″ Box Jump….Boom!

 

 

W.O.D

4 Rounds For Time:

Run 400m

15 Thrusters (95/65)

 

Finisher:

4 Min. Plank (1min front 30 sec. each side x2)

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

W.O.D

 

“Corner Bar”

Complete The Following For Time Without Dropping The Bar:

 

Back Rack Walking Lunge to Mailbox (95/65)

then 20 Back Squat

Front Rack Sprint to next corner

then 20 Hang Power Cleans

Overhead Walk to next corner

then 20 Push Press

Bear Run to Gym

Ditch Your Bar

400m Sprint Backwards

400m Sprint

***7 burpee penalty every time you drop your bar***

 

 

Tonight, after the 6:30 WOD, we will all be going to Fireside to have drinks and good times with Conor before he heads to Boston for a while.  All are welcome to come out and see Conor off!

 

Thank you to everyone for supporting Mikey and showing him the love!  He will be greatly missed here at MCF.  Love you Mikey!!

 

Buy In

100 double unders

W.O.D

3 minute AMRAP x 4 rounds (1 minute rest intervals)

12 pull up

12 wall ball (20/14)

Come out and say goodbye to MCF’s own Michael Jordan Phillips with his favorite WOD.  We all wish Mikey the best and all have an excuse to road trip to FL to visit. He will be WODing at 6pm tonight.. be there!!  We will miss you Mikey!

W.O.D

“Mikey”

21 – 15 – 9

Bear Complex (95/65)

toes to bar

** 1 “rep” of bear complex will  = power clean, front squat, push press, back squat, push press **