mi-gym.com: 2013

Saturday, December 28, 2013

WOD - Sunday 26th January 10am "Elizabeth" WOD 11am Yoga & 2pm mi-clinic

It's a GIRL!

Elizabeth:

Check out this link for more on this!

http://youtu.be/rbJ3-bCjdZQ

Finisher Skill: 2 min max double unders

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Saturday 25th January Happy 1st Birthday mi-gym.com

Our BIRTHDAY WOD!

DONT PANIC AS WE CAN SCALE & ADAPT!

Be THERE!

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Friday 24th January

Strength/skill:

Front Squats

8, 6, 4, 2, 2

WOD:

800 Run

10 x Burpees

20 x Wall Balls

30 x OHWL

40 x GTOH

50 x Jumping Squats.

Finisher Skill: 2 min max double unders

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Thursday 23rd January

Strength/skill:

Snatch

Ring Dips

EMOM: (5 Minutes)

5 x Rings Dips & 5 x Rolling Burpees

WOD:

10 -1 ladder

GTOH & Knees to elbows

Finisher Skill: 2 minute max double unders.

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Wednesday 22nd January

Strength/skill:

Deadlifts

Ring Dips

WOD: 4 Rounds for Time

6 x Ring Dips

8 x Front Squats

10 x Bar Hop Burpees

Finisher Skill: 2 min Max double unders

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Tuesday 21st January

Strength/skill:

Clean & Jerk

WOD:

200 Run

12 x Pull Ups

24 x Kettlebell Swings

400 Run

12 x Pull Ups

24 x Kettlebell Swings

800 Run

12 x Pull Ups

24 x Kettlebell Swings

Finisher Skill: 2 minute max double unders

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Monday 20th January

Strength/skill:

Back squats

8, 6, 4, 2, 2

Ring dips

PreHab:

Banded Walks

WOD:

15 Minute AMRAP

15 x kettlebell Swings

15 x Sit Ups

15 x Over Box Jumps

Finisher Skill: 2 minute max double unders

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD -Saturday 18th January - it's a HERO!

Strength/skill:

Ring Dips - technique

Power Clean Technique

WOD: - it's a HERO!

The Chief

Finisher Skill:

1 min Max hand release press ups

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Friday 17th January

Strength/skill:

Floor Press

8, 6, 4, 2, 2

WOD: 5 Rounds

10 Double Unders check in

10 x Pull Ups

10 x KB Swings

10 x Box Step Ups

10 x Burpees

Finisher Skill: 1 min max press ups

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD -Thursday 16th January

Strength/skill:

Push Press

8, 6, 4, 2, 2

WOD:

15 minute AMRAP (45/60)

5 x HPC

5 x Wall Balls

5 x HPC

10 x Wall Balls

5 x HPC

15 x Wall Balls

5 x HPC

20 x Wall Balls

Etc etc

Finisher Skill: 1 minute max press ups

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Wednesday 15th January

Strength/skill:

Front squats

8, 6, 4, 2

PreHab: Wall Surprise

WOD:

2 x 10 Minute AMRAPS

10 x Thrusters

10 x Pull Ups

8 x Kness to Elbows

10 x KB Swings

Finisher Skill: 1 min Max hand release Press Ups

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD -Tuesday 14th January "Birthday WOD"

Happy Birthday Moonchin!

Strength/skill: Snatch skills & Progressions

Double under therapy

PreHab: Wall surprise

WOD:

400 m run check in & out

15, 13, 10 Snatch, (50 double unders) OR Burpees, Wall Balls

Finisher Skill: 1 minute max press ups

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Monday 13th January

Strength/skill:

Squats

PreHab: Banded Walks

WOD:

5 rounds for time;

5 x Strict Pull Ups

10 x Matt traverse.

3 x Wall Clumbs

10 OHWL

10 x Power Jumps

Finisher Skill: 1 min max push ups

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Sunday 12th January "FRAN-K"

WOD: FRAN-K

A mix of "Fran & Karen" - Enjoy!

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Saturday 11th January

Strength/skill:

Handstand Progressions

Cleans - working up to 3 RM

WOD:

21,18, 15, 12, 9, 6, 3

Power Cleans & Double Unders

Finisher Skill: 1 min max air squats.

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD -Friday 10th January Belated Birthday WOD for Laura Davies

Happy Bleated Birthday Laura! Thanks for writing this 20 minute AMRAP!

Strength/skill:

Over head squats

Hand stand holds

WOD:

20 x Sit Ups

15 x Goblet Squats

10 x Deadlifts

5 x GTOH (HEAVY)

Finisher Skill: 1 min max air squats

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD -Thursday 9th January

Strength/skill:

Strict Press

2 x Warm Up

3 x working sets of 8, 6, 4

Toes 2 Bar (technique).

PreHab: Plank holds

WOD:

2 x 7 minute AMRAPS

10 x TTB

10 x OHWL (10/20)

** 2 minutes Rest**

10 x GTOH (10/20)

10 x Sit Ups

Finisher Skill: 1 minute Max air Squats

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Wednesday 8th January CrossFit, BoxFit & much more

Strength/skill:

Snatch & Thrusters

WOD:

3 Rounds of 1 minute if each if the following

Burpees

Power snatch

Thrusters

Pull Ups

Box Jumps

* REST 1 minute*

Record total reps for each of the above.

Finisher Skill: 1 minute Max air squats

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD -Tuesday 7th January

Strength/skill:

Deadlifts

2 x Warm up sets

3 x Working Sets 8, 6, 4 Reps

Paired with: Max pull up holds

WOD:

2 mins work V's 2 mins rest

20 Deadlifts & Pull Ups

* 2 minutes Rest*

15 Deadlifts & Burpess

* 2 minutes Rest*

10 x Deadlifts & Pull Ups

* 2 minutes Rest*

5 x Deadlifts & Burpees

Record total Pull ups & Burpees!

Finisher Skill: 200 run for TIME!

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Monday 6th January

Strength/skill:

Back Squats

2 x Warm UP

3 Woking sets of 8, 6, 4 Reps

WOD: 18 minute AMRAP

10 x Kettlebell swings

10 x Wall Balls

10 x Box Jumps

30 second plank hold

Finisher Skill: 1 min max Air Squats

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Sunday 5th January

Today's WOD is based in this!

With a few variations!

14 x wall balls

14 x chest 2 bar pull ups

14 x Thrusters

14 x toes 3 bar

14 x Cleans

14 x Shuttle Runs

14 x Cleans

14 x Toes 2 bar

14 x Thrusters

14 x chest 2 bar pull ups

14 x Wall Balls

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Saturday 4th January Joe Tolands leaving WOD (again)!

He's off again so here is the WOD he requested - well, sort of!

50 of the following - for TIME!

OHS

Sit ups

KB Swings

Mountain climbers

Knees to elbows

Wall Balls

Russian twists

Burpees OR double unders

Enjoy!

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD Friday 3rd January Olympic lifting 8pm tonight

Strength/skill:

Cleans

WOD:

15 - 10 - 5

Pull Ups

Kettlebell swings

Cleans (60/40)

Press Ups - hand release

Box Jumps

Lunges

Wall Balls

Finisher Skill:

1 min max wall climbs

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

Tuesday, December 17, 2013

WOD Thursday 2nd January 2014 let's get back on it!

No better way to start the New Year than with a series of GIRLS!

* Fran

* Helen

* Diane

Finishing with a cheeky "Grace"

Each "Girl" will have a 5 minute rest period & each will have a time cap!

Be READY!

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

"Floppy Blue Ears" New Years Day - CLOSED

"Floppy Blu' EARS"! - those who know, will know. - those who don't, soon will! - Enjoy!

Here's to a HUGE 2014

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - New Years Eve 10am 31st December

Strength/skill: Cleans (Hang Cleans)

WOD:

5 Rounds for Time

8 x bar facing Burpees

10 x Power Cleans

12 x KB Swings

31 x Double Unders (62 Skips)

Finisher Skill: the last ONE! What's it going to be.

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Monday 30th December (Normal sessions)

Partner WOD - no better way to start the week!

Finisher Skill: Selection Box of finishers!

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Sunday 29th December

It's Chipper TIME!

Just chip, chip, chip away - Enjoy!

Finisher Skill: Selection box of finishers

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Saturday 28th December

Birthday WOD as requested Michaela Martin - Enjoy!

Reversed Step ladder 10-1

10 deadlifts

10 box jumps

10 press ups

10 toes 2 bars

10 wall climbs

5 burpees to check out

"Makes 280 reps seeing as I'm 28" (Martin 2013)

Finisher Skill: Selection box of finishers; what will it be? - you select!

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

Friday 27th CLOSED - Happy Birthday Michaela; have FUN!

Don't worry - I am sure there will be a Birthday WOD ahead!

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

Boxing Day - CLOSED Happy Birthday Laura Davies! Enjoy

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

Christmas Day - Rest Day

Happy Christmas everyone!

Have a GREAT day!

WOD - Tuesday 24th December Christmas EVE 10am session ONLY

Strength/skill:

Front squats & Push Press

Kipping progressions

WOD:

10 x Front Squats

5 x Push Press

20 x Front Squats

10 x Push Press

30 x Front Squats

15 x Push Press

Finisher Skill: selection box of finishers -

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Monday 23rd December

Strength/skill:

Squats 5 x 5

WOD:

5 Rounds for Time

200 Run

6 x Thrusters

6 x Knees 2 Elbows

400 Run

Finisher Skill: selection box

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Sunday 22nd December

Strength/skill:

Knees to elbows

Floor Press

WOD:

20 minute AMRAP

400 Run Check in

6 x K2E

8 x KB Swings

10 x OHWL

Finisher Skill: Selection Box

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Saturday 21st December - Happy Birthday Christian Hall!

Strength/skill:

Front Squats 5x5

WOD:

3 Rounds for time

100 skips/50 Double Unders

50 x GTOH

40 x Press Ups

30 x Wall Balls

20 x Sit Ups

10 x Burpees

PreHab: Plank Holds

Finisher Skill: Selection Box Surprise!

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Thursday 19th December

Strength/skill:

Cleans

Technique

Working for 3 reps Full cleans from the floor

EMOM:

PreHab:

WOD:

2 x 7 minutes AMRAPS

5 x Pull ups

10 x Press Ups

15 x Air Squats

3 mins rest

6 x Cleans 45/60

8 x KB Swings 20/32

10 x Box Jumps

Finisher Skill: selection box surprise

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Wednesday 18th December

Strength/skill:

Hand Stand Press Ups Progressions - Strict

Deadlifts Techniques

WOD:

A: Partner WOD - completed as a relay

21, 15, 9

Wall Ball & Sit Ups

** Record total time for the pair**

B: "Diane" For Time (60/100)

21, 15, 9

Deadlifts & HSPU's

Finisher Skill: Selection box surprise

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

Monday, December 16, 2013

WOD - Tuesday 17th December

Strength/skill:

Deadlifts 5x5

PreHab: Wall Surprise

WOD:

3 Rounds for time if.

10 x KB Swings

10 x Squats

10 x SDHP

10 x KB Press Ups

10 x KB Sit Ups

10 x Pull Ups

10 x Wall Ball

10 x KB Thrusters

10 x Jumping Lunges

10 x Car Park Sprints

Finisher Skill: selection box surprise

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

Sunday, December 15, 2013

WOD - Monday 16th December

Strength/skill:

Push Press 5 x 5

EMOM: Wall Ball & Pull Ups

PreHab: Banded pull aparts

WOD:

3 Rounds for time

400 m run check in

10 x OHWL

8 x Press Ups

6 x Russian Twists with plate

4 x Mungo's

2 x Wall Climbs

Finisher Skill: selection box surprise

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

Saturday, December 7, 2013

WOD - mi - Christmas Day. - Saturday 14th December - Christmas PARTY day!

"Happy mi- Christmas" - here's to a great day!

Partner WOD - be READY!

Finisher Skill: selection box surprise!

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Friday 13th December

Strength/skill:

Hand Stand Progression

OHS

WOD:

17 minute AMRAP

6 x OHS

8 x Over box Jumps (just get over the box BUT both feet MUST land on the box)

10 x KB Swings

Finisher Skill: selection box of finishers ....

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD -Thursday 12th December

Strength/skill:

Thrusters & Pull Ups

EMOM: 10 minutes

5 x Thrusters

5 x Pull Ups

WOD:

For TIME:

200m Run & Roll

11 x Air Squats

200 Run & Roll

11 x Wall Ball

200m Run & Roll

11 x GTOH

200m Run & Roll

11 x Walking Lunges

200m Run & Roll

11 x "Toms"

200m Run & Roll

11 x Hand Release pull ups

200m Run & Roll

11 x Knees 2 Elbows

200m Run & Roll

Finisher Skill: Selection box finisher

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

WOD - Wednesday 11th December CrossFit, BoxFit & more.

Strength/skill:

Snatch technique -

snatch balance

OHS

working toward 3 heavy Reps

WOD:

1 to 10 ladder

1 x Snatch (scaled to GTOH)

1 x Bar Push Up

1 x Bar Hop Burpee

1 x Kettlebell Swings

Add one rep to each exercise every round

Finisher Skill: Selection Box of finishers - what will it be ...

For more about mi-gym.com (CrossFit Chelmsford)

http://www.mi-gym.com/index.html

For more about Rachel Young visit:

http://www.linkedin.com/pub/rachel-young/3/905/b8

Pages

Saturday, December 28, 2013

Tuesday, December 17, 2013

Monday, December 16, 2013

Sunday, December 15, 2013

Saturday, December 7, 2013