MHT Training:
Run 400 meters
Deadlift bodyweight x 10
50 squats
3 rounds fo time

The best and most fun

Training doesn't get much more fun and effective than flipping a wicked big tire!

Training:
Tire flips
max rounds in 20 minutes

MHT Training:
Warm up:
5 pull-ups
10 squats
5 burpees

Then

Squat 8x3

optional

50 pull-ups for time

The kip

The kip is not a cheating pull-up! The kipping pull-up allows more work to be done in less time and trains the fast twitch muscle fibers in the back. Proper kipping technique also trains the hips to open and close explosivley, which is a very important skill in life and sport.

Training:
Learn the kip

Then

10 situps
10 burpees
Max rounds in 12 minutes




MHT Training:
400 Meter run
4 rounds

Rest 2 minutes between rounds

If this was easy for you then you didn't run hard enough.

Crossfit certified!

I am proud to say I am finally a Crossfit level 1 certified trainer! This is very exciting for me and I really love to learn and apply fitness concepts in my athletes and my own training. I met lots of great people and had a great time soaking up all the info I could.

Training:
Fix squat flaws and introduce the front squat and overhead squat.

Then

Progressions to the muscle up

MHT Training:
7 pull-ups
7 thrusters 95lbs
7 burpees


7 rounds for time

MHT training:
Warm-up:
5 pull-ups
10 sit-ups
5 burpees
5 rounds

Then

Run 400 Meters
21 swings 55 lbs
12 pull-ups

3 rounds for time

Only scale weight, nothing else

Leg blaster

Got this little diddy from Mountain Athlete. It's quite the conditioning hit packed into a once around circuit.

Training:
Warm up:
5 pull-ups
10 sit-ups
5 burpees

Then

Jumprope 10 minutes
then
20 squats
20 lunges
20 jump lunges
10 jump squats

MHT Training:
Squat 5x5

then
21-15-9
Swings
Push-ups

Fuck off Favre The name of this workout pretty much says it all, there is more of it but that part will be added in later.


Training:
10 swings x 1 burpee
10 swings x 2 burpees
10 swings x 3 burpees
10 swings x 4 burpees
10 swings x 5 burpees
10 swings x 6 burpees
10 swings x 7 burpees
10 swings x 8 burpees
10 swings x 9 burpees
10 swings x 10 burpees

MHT Training:
Warmup:
6 pull-ups
8 situps
10 squats
4 rounds Sampson stretch
Then Partner running:
Partner up and while run partner runs the other simply holds the top portion of a push-ups until the run is done. Partner run 400 meter run max push-ups hold 5 rounds for time

A full pull-up!!

Diana continues to impress by pulling a dead hang pull-up!! She is very motivated and is an inspiration to watch, so keep up the strong work!

Training:
Warm up:
5 pull-ups
10 push-usp
15 squats
3 rounds

Then

Deadlift 8x3




MHT Training:
Benchpress 5x3

Then

5 pull-ups
10 push-ups
15 squats
Max rounds in 12 minutes

The goal is 12 or more rounds.

Strong women Saturday

Since the athletes make the effort to get up early on a Saturday I really want to make it worthwhile. So they got the beastly workout BIG D! I'm thinking these ladies are going to be ready for a strong women contest next season!!

Training:

BIG D
Farmers walk 100 meters
6 tire flips
8 burpees
Max rounds in 20 minutes

Extended warmups

The athletes are noticing that the warm ups are getting a little more extensive, this because they are simply getting in much better shape. Their work capacity has greatly improved and they are ready to be able to work other skills during the warm up. This serves to build a more efficient nervous system and motor pathways which will of course lead to even more improved fitness.

Training:
Warm up
8 overhead squats
4 pulls
8 situps
8 swings
5 rounds

then

Jump rope 3 minutes
1 minute rest
6 rounds

What Favre did:
Same warm up

Then

Jump rope 3 minutes
1 minute rest
8 rounds

MHT Training:
Warm up:
8 overhead squats
5 pull-ups
8 sit-ups
8 swings
8 push-ups
sampson stretch
5 rounds

Then
Run 800 meters
rest 2 minutes between intervals

4 rounds

Nasty!

The thruster or squat push press is an absolutly nasty, brutal, and an incredably effect exercise to build fitness. Plug this bad boy into a conditioning workout and enjoy the pain!

Training:
Push press 8x3
Thruster
Sit-ups 10-9-8-7-6-5-4-3-2-1
Alternate thrusters and push-ups


MHT Training:
Deadlift 3x5
Thrusters
Situps
10-9-8-7-6-5-4-3-2-1

Alternate thrusters the situps until all reps are completed



Thank you Crossfit

Another new workout!

Kristy has completed her shot term goal of running a mile without stopping! So here is another fun, challenging and brutal workout!



Kristy:
Jump rope 100 turns
10 burpees
15 push-ups
20 squats
10 rounds for time

Training:
7 pull-ups
20 burpees
5 rounds for time

What Favre did:
7 muscle ups
20 burpees
5 rounds for time

MHT Training:
250 rope jumps
15 push-ups
7 rounds for time

Big air, smooth off the floor

Thats how I want a deadlift started, hold those correct starting positions and finish by standing all the way up.

Training:
Deadlift 8x3

Gonna snow!

In typical Wyoming weather it has gone from decent weather to snowing int he course of a week. No matter the gym warms ups and so do the athletes!




Training:
Tabata Pull-ups
Tabata Push-ups
Tabata sit-ups
Tabata squats

What Favre did:

Manmaker
KTE
10-9-8-7-6-5-4-3-2-1

This is a picture of climber Steve Maisch doing a 1 arm pull-up with a 25 lbs kettle bell. There are very few limitations to human strength!

Jumping pull-ups

Jumping pull-ups are the next progression from ring pulls on the road to full pull-ups. This type of pull-up has the effect of all of a sudden the athlete is doing full pull-ups before they know it. This is also a great time to teach the kip near the top of the pull and the athlete usually will naturally develop the entire kip from top to bottom.

Training:
Jump rope 2 minutes
Rest 1 minute
Jumping pull-ups 1 minute
Rest 1 minute
Jump rope 4 minutes
Rest 1 minute
Jumping pull-ups 1 minute
Rest 1 minute
Jump rope 6 minutes
rest 1 minute
Jumping pull-ups 1 minute


MHT training

100 burpees
Tabata squats
Tabata push-ups

Modified
50 burpees
Tabata squats
Tabata push-ups
25 burpees

Tabata intervals are simply 20 seconds of work followed by 10 seconds of rest for 8 intervals or 4 minutes of work. Your stop watch at the end will reflect 3:50.

What Favre did:
10 pull-ups
20 swings-55 lbs
30 box jumps 24" box
40 push-ups
50 sit-ups
60 burpees
10 pull-ups

This is from Mark Twight and called "Those burpees suck". And yeah they do!

MHT training:
Deadlifts 3x5
Pull-ups 4x quality set

The first!

Here is the first workouts I have named after one of my athletes. She was the first to accomplish one of her goals, 100 burpees in 10 minutes. So in Diana'a honor I give you "Big D"!

Farmers walk 100 meters
6 tire flips
8 burpees
Max rounds in 20 minutes

This is a brutal workout and she deserves it! So who is next?

Keeping it at 15

20 minutes would feel far tool long on a training session like todays, form would break down very fast and an injury will likely occur. But with the turkish getup 15 minutes is plenty of work, especially when it is coupled with the squat.

Training:
5 turkish getups left arm
5 turkish getups right arm
10 squats
Max rounds in 15 minutes

MHT training:
100 squats
Run 400 meters
75 squats
Run 400 meters
50 squats
Run 400 meters
25 squats
Run 400 meters

Scale as needed, either cut all the squats reps in half and ending with 15 squats or cut them by 3/4, but leave the run the same do not sclae that back.

The role of a spotter

Evidence has since proven that a spotter helping the lifter finishing a rep does NOT help build more strength and muscle. The proper role of a spotter is for safety reasons and giving a lift off to the lifter. If weights are prescribed over a set period of reps and sets, they are to be with out any help. If you happen to miss or the spotter helps you get that last rep then the weight cannot be counted and were too heavy to begin with. Be smart with your weight selection and be patiant, the nature of the programming calls for weight increases. Pick smartly and work hard but do it yourself, you will become stronger faster.

Training:
Warm up-10-9-8-7-6-5-4-3-2-1
Swings, situps, squats

Deadlifts

MHT training:
Bench press 5x5
Goblet squats 4x10

Here it is video of Scott Medelson benching 715 lbs, notice the spotter gives a lift off and then everyone takes a safety role and not an assisting role.

Goal reaching

The month of October is going to be dedicated to achieving those short term and medium term goals!

Training:
100 burpees for time

This video is named "no excuses" very inspirational

Don't leave them hanging!

Partner up as best as possible and while your partner is running you are holding a pushup plank for the duation of the run. But if your running don't leave them hanging cause when they get back you are switching!

Training:
Partner runs
3 rounds for time

Training:
Burpees 30 secs
Mountain climbers 30 secs
Jumping jacks 30 secs
Burpees 30 secs
Mountain climbers 30 secs
Jumping jacks 30 secs
rest 60 secs
6 rounds for time

Dip and Drive!!

Easy coaching cue to help the athletes learn to be aggressive and to explode to move the weight over head! The push press is another one of those functional movements that is emulated daily from putting groceries away to playing with the kids.

Training:
Push Press 8x3

Training:
Deadlift 3x5
Pull-ups 4 x Quality set