Friday 06/27/14 - Para Bellum!

Announcement: On Thursday and Friday, July 3rd and 4th, there will be no MSCL. These are your off days for the summer, so enjoy the holiday!


Junior High
Alright guys and girls - this is your first shot at Fight Gone Bad (a very famous workout in MSCL and all over the world . . . try googling it)! This is similar to the version of the workout the senior high athletes will be doing, and just like their workout, it will be very challenging! Bring your best - para bellum! Watch the video below and post your favorite movement (of the 5 listed below) to comments.


Fight Gone Bad (JH edition)!
3 rounds AMReAP of:
Wall Ball Shots, 6#
Burp-ups
Box Jumps, 18"/15"
Push-ups
Row

Perform each exercise for precisely one minute, then immediately rotate to the next exercise - the clock does not stop between exercises. After the fifth exercise, a one minute break is taken before beginning the next round. Record reps for each exercise (record calories for rowing) and add for your total score. It does not matter which station you start at, so we'll have several people going at once. The rower is set at 5 or 6.


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Senior High
The day has arrived - it's Fight Gone Bad! This is an annual assault on bragging rights for the summer, folks, so don't miss out on it. Who is tough enough to do it?  Who wimps out and stays home (Easy! Nobody!)? This is your opportunity to get better - physically and mentally! Para bellum! Watch the video below and post your favorite movement (of the 5 listed below) to comments.


Fight Gone Bad XI!
3 rounds AMReAP of:
Wall Ball Shots, 20#/14#
Burp-ups
Box Jumps, 24"/18"
Push Press, 75#/53#
Row

Perform each exercise for precisely one minute, then immediately rotate to the next exercise - the clock does not stop between exercises. After the fifth exercise, a one minute break is taken before beginning the next round. Record reps for each exercise (record calories for rowing) and add for your total score. It does not matter which station you start at, so we'll have several people going at once. The rower is set at 5, 6, or 7.

The original FGB has SDHP instead of burp-ups. Some of you may do SDHP by the end of the summer (those who demonstrate they can do the movement with a straight back), but for today, everyone will do burp-ups.

Fight Gone Bad - as performed by two excellent CrossFitters

Tuesday 07/30/13

Announcment: Today (07/30/13) is the last day of summer MSCL, but remember, MSCL continues year-round! This Thursday and Friday, we will have testing (vertical jump, agility, lifting, etc.) at 6:30 a.m. (note that MSCL is only at 6:30 a.m. this Thursday and Friday). Please keep an eye on the MSCL calendar for sessions in the future - the link is in the sidebar to the right, or you can click here).


It's back! For the last day of summer MSCL, Fight Gone Bad makes its return! See how you did last time and try to destroy your old score!


Fight Gone Bad X!
3 rounds AMReAP of:
Wall Ball Shots, 20#/14#
Burp-ups
Box Jumps, 24"/18"
Push Press, 75#/53#
Row

Perform each exercise for precisely one minute, then immediately rotate to the next exercise - the clock does not stop between exercises. After the fifth exercise, a one minute break is taken before beginning the next round. Record reps for each exercise (record calories for rowing) and add for your total score. It does not matter which station you start at, so we'll have several people going at once. The rower is set at 5 or 6.

The original FGB has SDHP instead of burp-ups. Some of you may do SDHP, but most will do burp-ups.

Friday 06/28/13

Announcement:  On Thursday and Friday, July 4th and 5th, there will be no MSCL.  These are your off days for the summer, so enjoy the holiday!


The day has arrived - it's Fight Gone Bad! This is bragging rights, folks, so don't miss out on it. Who is tough enough to do it, and who wimps out and stays home? This is your opportunity to get better - physically and mentally! Get to the gym and do the work!  Watch the video below and post your favorite movement (of the 5 listed below) to comments.


Fight Gone Bad IX!
3 rounds AMReAP of:
Wall Ball Shots, 20#/14#
Burp-ups
Box Jumps, 24"/18"
Push Press, 75#/53#
Row

Perform each exercise for precisely one minute, then immediately rotate to the next exercise - the clock does not stop between exercises. After the fifth exercise, a one minute break is taken before beginning the next round. Record reps for each exercise (record calories for rowing) and add for your total score. It does not matter which station you start at, so we'll have several people going at once. The rower is set at 5 or 6.

The original FGB has SDHP instead of burp-ups. Some of you may do SDHP by the end of the summer (those who demonstrate they can do the movement with a straight back), but for today, everyone will do burp-ups.

Fight Gone Bad - as performed by two excellent CrossFitters

Team Metcon

06/25/13

We will have testing (agility, vertical jump, lifting, etc.) for MSCL this Thursday and Friday - please try to make it on both days if at all possible. Sessions will be at 6:30 a.m. and 3:00 p.m. on both days - you may come to whichever session is most convenient for you. Please keep an eye of the MSCL calendar for sessions in the future (link to the right in the sidebar).


Fight Gone Bad VIII!
3 rounds AMReAP of:
Wall Ball Shots, 20#/14#
SDHP, 75#/53#
Box Jumps, 24"/18"
Push Press, 75#/53#
Burp-ups

Perform each exercise for precisely one minute, then immediately rotate to the next exercise - the clock does not stop between exercises. After the fifth exercise, a one minute break is taken before beginning the next round. Record reps for each exercise and add for your total score. It does not matter which station you start at, so we'll have several people going at once.

Friday 06/29/12

Fight Gone Bad!
3 rounds AMReAP of:
Wall Ball Shots, 20#/14#
SDHP, 75#/53#
Box Jumps, 24"/18"
Push Press, 75#/53#
Burp-ups

Perform each exercise for precisely one minute, then immediately rotate to the next exercise - the clock does not stop between exercises. After the fifth exercise, a one minute break is taken before beginning the next round. Record reps for each exercise and add for your total score. It does not matter which station you start at, so we'll have several people going at once.


Below, Chen Xiexia wins the 2008 Olympic gold with a snatch of 95 kg (209 lbs) and a clean and jerk of 117 kg (258 lbs). She competes in the 48 kg class, so this means she cleaned and jerked 258 lbs at a bodyweight of no more than 106 lbs. Amazing.  (The video has content from the International Olympic Committee, so after you click "Play," you'll need to click "Watch on YouTube.")

Here, Russians Khadzhimurat Akkaev and Dmitry Klokov go head-to-head at the 2011 World Weightlifting Championships in Paris (105 kg class, i.e., bodyweight of 231 lbs or less). Akkaev won with a snatch of 198 kg (437 lbs) and a clean and jerk of 232 kg (511 lbs). Klokov snatched 196 kg and clean and jerked 232 kg, so he lost by a mere 2 kg (about 4.5 lbs). Both men will compete at the Olympics in London at the end of July.

Post a comment regarding one of these videos. Sam, you get credit if you do not post a comment.

Friday 07/29/11 - Last official day of summer MSCL!

We will have testing next week on Monday and Thursday. Please pick ONE of the sessions below - you will only come on one day, and you'll have the rest of the week off!

Monday, 08/01/11
6:30 a.m. OR 3:30 p.m.

Thursday 08/04/11
6:30 a.m. OR 3:30 p.m.


Fight Gone Bad!
3 rounds AMREAP of:
Wall Ball Shots, 20#/15#
SDHP, 75#/53#
Box Jumps, 24"/18"
Push Press, 75#/53#
Burp-ups

Perform each exercise for precisely one minute, then immediately rotate to the next exercise - the clock does not stop between exercises. After the fifth exercise, a one minute break is taken before beginning the next round. Record reps for each exercise and add for your total score. It does not matter which station you start at, so we'll have several people going at once.

Metcon from this past Tuesday
07/26/11



"Fight Gone Bad" from the very first summer of MSCL
07/30/09

Friday 07/01/11

Important! There is no MSCL on Monday (07/04/11) and Tuesday (07/05/11) of next week. Enjoy your time off, rest up, and have a happy 4th of July!

There are a bunch of videos in today's post, including one of this summer's Tabata This workout and another one of last summer's Fight Gone Bad workout. Choose one or two of them and post a comment about them to get a burpee reward in the warm-up. Sam, you get your burpee reward if you do not post a comment.


Fight Gone Bad!
3 rounds AMREAP of:
Wall Ball Shots, 20#/15#
SDHP, 75#/53#
Box Jumps, 24"/18"
Push Press, 75#/53#
Burp-ups

Perform each exercise for precisely one minute, then immediately rotate to the next exercise - the clock does not stop between exercises. After the fifth exercise, a one minute break is taken before beginning the next round. Record reps for each exercise and add for your total score. It does not matter which station you start at, so we'll have several people going at once.

In this first video, U.S. Olympic weightlifter Natalie Burgener cleans and jerks 118 kg (260 lbs). Natalie competes in the 63 kg weight class (139 lbs and under). The second video covers her lifts (snatch and clean and jerk) from the 2010 World Championships.






Weightlifter, powerlifter, and strongman Mikhail "Misha" Koklyaev squats and then split jerks two guys. Why? Because it's cool.



"Tabata This"
06/24/11



"Fight Gone Bad"
07/30/10

Friday 07/30/10 . . . last day of MSCL!!!

Make sure you read the whole post!!!

Warm-up


Agility/Plyometrics


Fight Gone Bad!
3 rounds AMREAP of:
Wall Ball Shots
SDHP
Box Jumps
Push Press
Burp-ups

Perform each exercise for precisely one minute, then immediately rotate to the next exercise - the clock does not stop between exercises. After the fifth exercise, a one minute break is taken before beginning the next round. Record reps for each exercise and add for your total score. It does not matter which station you start at, so we'll have several people going at once.

Compare to 07/02/10.


Below is a video of Abti Aukadov cleaning and jerking 201 kg in the 85 kg weight class. This means he's moving 443 lbs from the ground to overhead - and all this while weighing no more than 187 lbs. And . . . he's 17 years old. Pretty sweet. Post a comment regarding this video to earn your burpee/bear-crawl reward in today's warm-up.

Friday 07/02/10

Warm-up


Agility/Plyometrics


Fight Gone Bad!
3 rounds AMREAP of:
Wall Ball Shots
SDHP
Box Jumps
Push Press
Burp-ups

Perform each exercise for precisely one minute, then immediately rotate to the next exercise - the clock does not stop between exercises. After the fifth exercise, a one minute break is taken before beginning the next round. Record reps for each exercise and add for your total score. It does not matter which station you start at, so we'll have 5 people going at once.

"Fight Gone Bad" from M.S.C.L. 2009