WOD - Sunday 30th June - Join us in our "Nearly" Canada Celebrations - "The Noooooooooosh"!

"Nearly" Canada Day Celebrations




By special request from our international #migymfamily member "Noooooooooosh"! - we will be celebrating this day (a little early, but that is just how we roll).

Although Noooooooooosh is enjoying working & playing in Blighty; she is missing home....so we thought that we would throw her a special WOD (designed by her); followed by some pancakes powered by maple Syrup.

So #migymfamily; please be ready for:

The Noooooooooosh"!
400 Run Check in & out
13-7-1
Squat Cleans
Kettlebell Swings
Sit Ups
Press ups

For Time....

Rules of Engagement:
1. We will all be very polite to each other and our bars (Canadians are very happy and Smiley)
2. On completion of the WOD you will shout "Noooooooooosh"! rather than "Time".
3. Weights for the Cleans will increase as follows:
13 Reps @ 50%
7 Reps @ 70%
1 Reps @ 90%

4. Get the above weight out and ready by your bars; you will change the weights your self in a very happy and Canadian way...

Have a look at some of the things that we get up to in our sessions photo album

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 29th June "Armed Forces Day" - Gratitude & Respect

Armed Forces day






What is this:

It's an opportunity to do two things. Firstly, to raise public awareness of the contribution made to our country by those who serve and have served in Her Majesty's Armed Forces, Secondly, it gives the nation an opportunity to show
your support for the men and women who make up the Armed Forces community: from currently serving troops to service families and from veterans to cadets.

Across the country people are getting involved: communities hold local events and business show their support.


The National Event will be held in Nottingham, but there are many more events up and down the country being held in support of Armed Forces Day

Click here to find out more about armed forces day



Today we have a special WOD for ALL.
 

WOD:
7 Rounds for time
29 Wall Balls
6 x Clean & Jerk
13 x Pull Ups

 

Record total Time

Have a look at some of the things that we get up to in our sessionphoto album

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

Injuries -how to cope with them; LJ's Road to recovery

Road to Recovery
 

Injuries; they are kind of inevitable and happen to us all! When you play "full out" as we do, and demand 100% of yourself all the time (in life & training) you MUST take care of yourself.

A few weeks ago I was flat on my back for almost 5 days due to an injury whilst HOOVERING! -

At m-gym.com (CrossFit Chelmsford) have access to some amazing experts in their fields who are always happy to help the #migymfamily and direct us all to the best way to recover. I have to admit; that The Chiropractic 4 & Moonchinn really supported me. Dr Dave not only helped me but also told me off "Dude; you should know way better"! - he did give me a well needed reality check which has encouraged me to be even more fanatical over my own mobility and training.

What is really important is how we deal with these injuries when they hit. I have to admit that I was a little blow away to receive a text from LJ last night "Hey Boss Bear; I have written a little Blog that you might want to share".

So here we go.....

 

When you love your training and injury hits it’s the worst feeling EVER…
 

 

However, with the support network of all the guys at mi-gym.com, staff and members, not to mention the great network of connections to Chiropractors and Sports massage therapists. There is no better place to be.

 

When injuring my back (at fault of my own) I felt so sorry for myself, I made sure everyone knew it. I was gutted I missed 2 great events; firstly the mi-gym.com v Duel fit "Squat off" followed by "Murph day"… But hey ho, such is life!

I still got involved where I could by taking pictures, shouting and cheering, no repping, time keeping, clock watching and board writing.

It’s now almost 4 weeks since I got injured but if you stick by some simple principles, you’ll be back to the gym in no time doing what you love. So here are some words of advice………………

·         ICE - Is your friend use it lots!!!

·         REST - Recovery is key, take a rest day. 

·         ADVICE - Listen and learn.

·         CHIROPRACTOR - Seek their advice and services. (Trust me, it works)!

·         SPORTS MASSAGE - Every little helps right? It’s all part of keeping you mobile.

·         PATIENCE - Take your time to fully recover and heal.

·         TORTURE – Don’t torture yourself, it could be worse! Stay involved.

·         STAY HEALTHY – Eat well, stay off those saturated fats and processed foods, and forget the chippie!!! Oh and booze. (I know, easier said than done, right)?

I’m almost recovered and lucky to have mi-gym.com and be part of the #migymfamily, you certainly wouldn’t get as much help and advice from any other gym. Fingers crossed I’ll be back to full fitness ready for when the Duel Fit guys and girls come to mi-gym.

 

 

BOOM! - Thanks LJ - thank for the word & also for all the support that you have given to us at the events..

See you SOON!

 

Have a look at some of the things that we get up to in our sessions photo album

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 28th June **BOOM** Big Weekend Ahead - Saturday Armed Forces Day & Sunday "Nearly" Canada Day Celebrations for our extended #migymfamily

Strength/Skill:

Clean & Jerk

WOD:
2 Rounds for Time
10 x Deadlifts @ 50%
20 x Hand Release Press Ups
10 x Goblet Squats
20 x Sit Ups
10 x Pull Ups (Strict)
20 x Jumping Alt lunges
10 x Knees to Elbows
25 x Box Jumps


Finisher Skill: 500m Row

Have a look at some of the things that we get up to in our sessions photo album

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 26th June

Strength/Skill:
Hand Stand Holds & Progressions
Hang Power Cleans - working up to WOD weight

5 Rounds for Time:
10 x Rolling Burpees
10 x HPC (45/60)
10 x Front Squat
10 x Bar Hops
4 x HSPU or 15 Second hold
 
Record total Time

Finisher Skill: 500m Row

Have a look at some of the things that we get up to in our sessions photo album

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 27th June

Strength:

Front Squats to OHS

3 x 5 at 70% 

EMOM:

5 x Strict Pull Ups

10 x Air Squats 

 

3 x 1 Min Rounds 30 seconds rest between rounds 

Wall Balls 
Kettlebell Swing

Box Jumps

Burpees 

Kcal Row 

 

Record total Score at each station 

Finisher Skill: 500 Row

Have a look at some of the things that we get up to in our session
photo album

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 25th June

Strength:

Deadlifts 

2 x warm up sets

3 x 5 working at 70%

** 1 set of Max unbroken ring dips between each working set**

 

5 Rounds For Time

500 meter row check in

4 x Pistols each leg

8 x Knees 2 Elbows

12 x Kettlebell Swing

16 x Walking Lunges with Kettle bells

20 x Double Unders

 

Record total time

Finisher Skill: 500 Row

WOD - Monday 24th June

Strength:

Squats

3 x 5 at 70% (3:1)

**10 x Double Unders between each working set **

 

15 minute AMRAP

4 x wall climbs
6 x Squat Cleans

8 x Kettlebell Swing

10 x Box Jumps 

 

Record total Rounds

Finisher Skill: 500 Row

Have a look at some of the things that we get up to in our session
photo album

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 ** CrossFit Hero Workout ** Murph - Charity event for Help for Hero's 10am & 2.02pm &BBQ

The CrossFit hero workouts are intense! They have been conceived and are intended to be performed with effort, in honour of fallen Heroes.

Don’t think to your self, "I can’t do that" or "it looks to hard"; focus on what you can do, scale where needed, and think about the Hero that has given his all for our freedom.

Honour these Hero’s with your best effort.
 

Saturday 22nd June
Murph

We are doing this to rise money for Help for hero's

Those participating will be donating money & anyone who is not getting involved can also donate! So dig deep and support the participants & the charity.

There will also be the opportunity to donate to Joe "Mangle" 

Spencer to support him with his quest to excel as a participant in the GB Triathlon team

 

We are holding two sessions:

10am & 2.02pm

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike’s favourites and he’d named it ‘Body Armor.’ From here on it will be referred to as ‘Murph’ in honour of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.


For time
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

If you want to Partition the pull-ups, push-ups, and squats as needed, then do it! However, start and finish with a mile run. If you’ve got a weighted vest or body armour, wear it.

 

Sunday 14th April 2013

WITTMAN




U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

WITTMAN

7 Rounds for time

15 x Kettlebell Swing (24kg men 16kg women)

15 x Power clean (42.5kg men 27.5kg women)

15x Box Jumps (24")

Our first Hero WOD:DT

DT is in honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.













DT


Five rounds for time
12 x Deadlift
9 x Hang Power Clean
6 x Push Jerk

Click below to share this with a friend
http://www.mi-gym.com/refer-a-friend.html

For more about hero workouts:
http://library.crossfit.com/free/pdf/CFJ_Berger_Fallen.pdf

For more about Rachel Young visit:
http://www.linkedin.com/pub/rachel-young/3/905/b8

For more about mi-gym.com (CrossFit Chelmsford)
http://www.mi-gym.com/index.html

 

WOD - Friday 7th June

Strength:

Squat Progressions to Over Head Squats
2 x Warm up
3 x 5 Reps (85% Max)

Focus on great technique, depth an quality of execution

PreHab: Shoulders

Skill: Pistol progressions - focus on quality

 

5 Round for time 40 seconds work 20 second rest

Walking Lunges 10kg 20kg
GTOH (10kg 20kg)
Sit Ups
Wall Ball 6kg 8kg
Box Jumps
Knees to Elbows
 

Record total Reps at each station and total

 

Finisher Skill: Kipping Progression

Have a look at some of the things that we get up to in our session
photo album

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 - 2nd June Sunday - "Sunday Roast" - on me! - Table for two?

Sunday Roast looks a little like this!

After a good warm up and some additional technique drills, you will be finding a friend to share the next 3 courses with.

3 Courses:

 

Starter

A small Pre Exhaust check in!

 

Main Course

30 Minute AMRAP

 

1 x Power Clean & 1 x Bar Hop

**Tag your partner who will do the same**

2 x Power Clean & 2 x Bar Hops

**Tag your partner who will do the same**

etc etc until the 30 minutes is completed

 

You & you Partner will record your TOTAL SCORE (Reps)

Top pair will be award the "Toast of the Roast" award for today

 

.....and to finish (if you have room)!

 

Pudding:

Which will be decided for by the winning pair and will involve 2 minutes continuous work!

Have a look at this link to see some of the things that we get up to at www.mi-gym.com https://www.facebook.com/media/set/?set=a.514479438615596.1073741830.473033339426873&type=1&l=fbd1da92f1

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 29th May

Strength:

Strict Press

2 x warm up sets

3 x working sets of 8, 6, 4,

Pre-Hap
Between each of the above working sets 6 Scap. raises

EMOM 10 mins

5 x Row's
5 x Press Ups

3 Rounds for time

400 RUN!

5 x Knees to elbows
10 x Box Jumps
15 x Single Arm KB Swings
20 x Wall Ball

Record total Time

Finisher Skill: 60 seconds 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 - Monday 20th May

Strength:

Back Squat (Banded KB Squats)

2 x warm up sets

3 x working sets of 8, 6, 4,

PreHab Focus: Knee Stability

Between each working set

 

3 Rounds of 1 minute of each (1 min rest between)

Wall Ball
SDHP
Box Jumps
Push Press (35/20)

Kcal Row

Record total score at each

Finisher Skill: Team battling Rope Challenge

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

Wednesday 1st May WOD

Strength:

Strict Press

2 x warm up sets

3 x working sets of 8, 6, 4,

This need to be at a challenging weight not maximal weight - the focus is on  great quality repetitions and technique

Between each working set

3 x 8 band pull a parts 

15 minute AMRAP

5 x Cleans

5 x Front Squat

10 x Bar Hops

Record total reps

Finisher Skill: 2 minutes double unders or continual skipping

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

Mondays WOD - New Workout of the week! PreHab is here; welcome to the future YOU!

Strength:

Back Squat

2 x warm up sets

3 x working sets of 8, 6, 4,

This need to be at a challenging weight not maximal weight - the focus is on  great quality repetitions and technique

Between each working set

3 x 8 band pull aparts

15 minute AMRAP

20 x Wall Balls

5 x Pull Ups

15 x Wall Ball

5 x Pull Ups

10 x Wall Balls

5 x Pull Ups

5 x Wall 

5 x Pull Ups

Record total reps

Finisher Skill: 2 minutes double unders or continual skipping

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 28th April

Strength/Skills: "Goat Work" - 20 mins to work on the skills that you need to improve. (you know what they are; the stuff that when it is written on the board you go "uggghhh"!)

(Closest picture I had to a Goat)

Squat Clean Recap & Toes 2 Bar

Pre Fatigue sessions of:
5 Rounds for time

10 x Wall Balls
10 x Kettlebell Swings

1 minute Recovery

5 Rounds for time
10 x Squat Cleans
10 x Bar Hops burpees
10 x Toes 2 Bar

Finisher: 2 minutes double unders or continual skipping

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 26th April *The Weekend* Today's CrossFit WOD

Strength/Skills: Push Press 5 x 4

Tabata
6 Exercises
20:10 work:rest

OHWL
Kcal Row
Kettlebell Swings
Goblet Squats
Wall Ball
Push Press

1 minute rest in between each activity

"Lets 'ave it"!

Finisher: 2 minutes double unders or continual skipping

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

Wednesday 24th - Todays Workout

Strength/Skills: Hand Stand Progressions
Head Stands
Hand Stand Holds
Ab Mat & band work

Pyramid: 2,4,6,8,10,8,6,4,2

Wall Ball
Ab mat sit ups
Hand release press ups

 

Finisher: 2 minutes double unders or continual skipping

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 19th

Strength/Skills: Back Squats
6 reps at 60%

5 reps at 70%

4 reps at 80%

3 reps at 80%

2 reps at 90%

3 Rounds For Time

10 x OHWL

8 x Press Ups on the plate

6 x Russian twists (with the plate)

4 x "Mungos" (dynamic GTOH/burpee mash up)

2 x Wall climbs
 

Finisher: 2 minutes double unders or continual skipping

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