Easter SUNDAY WOD "Filthy Fifty"!

**Easter Weekend Sessions**

 

(have you edited your Team Up payment details yet)?

 

Sunday 10 am - You are really going to like this one; be READY....

 

As Requested

"Filthy Fifty"

For time:

50 Box jump, 24 inch box

50 Jumping pull-ups

50 Kettlebell Swings

50 Walking Lunges

50 Knees 2 Elbows

50 Push Press

50 Sit Ups*

50 Wall Balls

50 Burpees

50 Double Unders

 

 

Saturday's WOD

Squats 6 x 3

 

400 run check out

21, 15, 9

Push ups, Pull ups, Wall ball

 

 Bank Holiday Monday 10 am

Get booked in NOW!

Have a great weekend & have FUN.....



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

**WARNING** HUGE fun filled, action packed, bar slamming, rep counting, cake and beer dominated day ahead...

Well, it is all happening today!

We are celebrating Mungo & LJ's AND Tommy's Birthday! -BOOM!

As a sign of respect we will be:

• Having our sessions today based on their age! So; if the reps are high it is because they are all SO old! (not my fault)! This will be entitled: "Butcher's Booming Birthday mash up". (named after the author, so all feedback goes straight to HIM; unless its great feedback, then it comes to me)!

• We are having the "Max out" session with Uncle Iain, in the Olympic lifting class so you can establish you 1 reps maxes and be able to work to percentage in following weeks. (You also get to lift some heavy stuff, which is always great FUN...)!

• This will be followed by a gathering to celebrate:
• The THREE Birthdays
• The end of the day
• The start of the Easter Weekend
• .... and our first night out in recognition of all of the above and a CRACKING 59 days of being open!

"Butcher's Booming Birthday mash up"

For Time:

34 Pull Ups

36 Push Ups

34 KB Swings

23 Snatch 35kg RX OR 28 Snatch at a weight of YOUR Choice

Have a GREAT day and & Enjoy! See you later

**Team Up - Changes to Payment**

Team Up are changing the way that payments are processed.

This means that I need YOU to to take the following action:

Go to your mi-gym.com team Up account and then go to; membership; payment; change - you need to ammend to "Go Cardless" so that they payment is taken by Direct Debit.

Team Up will also be sending out and email as follows; with the relevant links....

Dear XXXX

Action Required: Please visit https://goteamup.com/memberships/XXXXXXX/payment/change/ to enter payment details for your membership "2 Classes per Week".

You are receiving this message because either:

1. CrossFit XXXXX no longer accepts "Credit Card ending in XXXX" for membership payments. If so, you will need to select a different method of payment.

2. CrossFit XXXXX still accepts your method of payment, but now uses a different payment processor. If so, you will need to re-save your payment details.

In either case, you will see your options at https://goteamup.com/memberships/XXXXX/payment/change/.

Regards,
The teamup team

WOD - Wednesday 27th March

Strength/Skills: Push Jerk & Progression

20 minute AMRAP
5 x Push Jerk
10 x Push Ups
15 x Kettlebell Swings

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

WOD - Tuesday 26th March

Strength/Skills: Squat Progression

10 Rounds 
8 x Front Squats
10 x Bar hop burpees
12 x GTOH

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

WOD - Monday 25th March Grace OR Isabel

Due to popular demand the CrossFit Gilrs are back! Today you can select one of the following benchmark workouts....

Grace
For time
30 x Clean & Jerk

Isabel
For time
30 x Snatch

"You Girl, Your Choice"!

WOD - Tabata

8 Rounds of 20 seconds work & 10 seconds rest
1 minute rest bewteen each station
Record total Reps at each station

Calorie Row
GTOH
Pull Ups
Ride (total Watts)
Wall Balls
Ball Slams
Kettlebell Thrusters
Box Jumps

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

WOD - Saturday 23rd & 13.3 CrossFit Games Workout

Strength/Skills: Hand Stand Push Ups

20 minute AMRAP
5 x HSPU
10 x Pull Ups
15 x Push Ups
20 x Air Squats

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

WOD - Friday 22nd

Strength/Skills: Squats

8 Rounds
8 x Front Squats
8 x Kettlebell Swings
8 x Pull Ups

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

WOD - Thursday 21st

Strength/Skills: Over Head Squat (Snatch Balance)

4 Rounds for time
21, 15, 9
Kettlebells Swings
Knees to Elbows

WOD - Tuesday 19th

Strength/Skills: Squat Cleans

10 Rounds of "Cindy"
5 x Pull Ups
10 x Press Ups
15 x Air Squats
1 x Squat Clean after round 1
2 x Squat Clean after round 2
etc to 10 x Squat Clean after round 2

WOD - Monday 18th

Strength/Skills: Muscle Snatch

21, 15, 9
Snatch
Burpee's

Finisher: 500 m row

Sunday 17th March ** St Patricks Day** Pre Celebration workout

Strength/Skill Progressions: Handstand Progressions

1 Round

1000m ride
50, 40, 30, 20, 10 of Wall Ball

5, 4, 3, 2, 1 of HSPU

400 run

FINISHER: WOW! Final chance to nail this weeks 1 minute Max tuck jumps

Saturday 16th March WOD - ''It's a GIRL"! & 13.2 CrossFit Games

Today's WOD is a girl: Helen

3 rounds for time
400 meter run
21 Kettlebells swings
12 Pull ups

Just a thought to keep you going.......

After the session will will also be having a crack at the 13.2 workout for the CrossFit games

Friday 15th March WOD **RED NOSE DAY***

Strength/Skill Progressions: Deadlifts 6 x 3

4 Rounds 21-15-9

Pull Ups

Push ups

Wall Ball

FINISHER: WOW! 1 minute Max tuck jumps

There are so many video's of CrossFit out there. However, I think that this one on our CrossFit Chelmsford page is a good representation of what it is all about; & that it is for everyone...- let me know what you think & Enjoy!

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

Thursday 14th March

Strength/Skill Progressions: Cleans

10 minute AMRAP

10 Hang Cleans

10 Kettlebell Swings

10 Box Jumps

FINISHER: WOW!

Paleo Tips

Have a look at this link for some additional tips to support your Paleo quest.
We will be updating and adding to this section, so keep you eyes open.

If you have anything you wan to share on here, just let us know

http://www.balancedbites.com/PDFs/BOOK_EXTRAS/PracticalPaleo_GuidetoFatsOils.pdf

More information for you - how is it going? Do you need anything form us to help you? - if so just let us know.

http://www.balancedbites.com/PDFs/BOOK_EXTRAS/PracticalPaleo_GuidetoFoodQuality.pdf Kelly@personalhometrainers.com

Wednesday 13th March

Strength/Skill Progressions: Hand Stands Progressions

12 Rounds for time
6 x Deadlifts
12 x Wall Ball

FINISHER: WOW!

...TODAY: .....Be radically optimistic and ferociously committed to becoming the absolute best person you know.....

Tabata Tuesday

 
WOD
Tabata 

"Impossible is just a big word thrown around by small men who find it easier to live the world they've been given than to explore the power they have to change it. 
Impossible is not a fact. It's an opinion. 
Impossible is not a declaration. It's a dare. 
Impossible is potential. 
Impossible is temporary. 
Impossible is nothing."

Monday 11th March WOD & Wisdom **PALEO MAGIC STARTS**

So today is the launch of the 30 day Paleo Challenge and I had to share this awesome blog from Elana Gannon regarding her personal mission. - WOW!

Over the weeks I have been totally inspired by Elana's attitude to totally changing her life and herself. The first day she attended the club she did a Saturday morning WOD and left about 3 hours later after hanging upside down from the rig, working on mobility and a bunch of other skills with the rest of the guys. 

I want mi-gym.com to be a "family"; a bunch of people from all different walks of life on their own personal journey or quest; and I think that is what we are getting. From the Marine to the house wife; from the city slicker to the hospital worker, all with a goal and a vision to make a reality; and all possessing an inner "Ninja"!

Thanks Elana for sharing this....Now; Lets get on with this challenge....

http://elanagannon.blogspot.co.uk/

WOD:
Strength & Skills: Press Progressions to Push Jerk

For Time:
400 metre Run 
21-15-9
Kettlebell Swings
Barhops
400 metre run 

"Today, be more brilliant than anticipated, more courageous than expected and more human than is commonly seen".

WOD - Sunday 10th March

Strength/Skills: Cleans

30 Rounds
5 x Kettlebells Swings
5 x Pull Ups

Finisher: 500 meter Row

WOD - Saturday 9th March

Its "Chipper" day!

For Time:
100 x Squats
90 x Double Unders (OR 270 Skips)
80 x Sit Ups
70 x Kettlebells Swings
60 x GTOH
50 x OHWL
40 x Wall Balls
30 x Burpees
20 x Pull Ups
10 x Press Ups
1 x Wall Climb

WARNING **Weekend ahead** BOOM! WOD

Strength/Skill: Squat Progressions

20 Minute AMRAP

10 x Burpee pull ups

10 x OHWL

10 x Front Squats

Tabata Thursday 7th March

One word - Tabata

Its going to be a sweaty one. However, don't worry as ...."Genius is 1% inspiration and 99% perspiration"

WOD Wednesday 6th March

Strength/Skills: Deadlift

15 minute AMRAP

20 OHWL

15 Sit Ups

10 Push Ups

5 Pull Ups

WOD - Tuesday 5th March

Strength/Skills: Ring Dip Progressions

10 Rounds for time:

10 x Front Squats

10 x GTOH

10 x Over plate Burpees

WOD Monday 4th March

Strength/Skills: Push Jerk

10 Rounds for time
10 x KB Swings
10 x Ball Slams

WOD - Sunday 3rd March

Strength/Skill: Press Progressions

7 Rounds For Time
400 Run Check in & out
8 x Press Ups
10 x Dips
12 x GTOH
14 x Squats

Finisher: Final WOW 1 minute Max air squats

WOD - Saturday 2nd March

Strength/Skills: SDHP

Tabata

8 Exercises
8 sets of 20 seconds work: 10 seconds rest at each exercise
1 minute rest between each different exercise

Squats
Kettlebell Swings
Wall Ball
Slam Ball
Sit Ups
Sit Ups
SDHP
Kcal Row

Record total number of reps at each.

FINISHER: WOW!

Friday 1st March

Strength/skills: Gymnastic strength work

WOD
16 Minute AMRAP
6 Push Press
6 OHS
6 Knees 2 Elbows