Be consistent. Be relentless. Be a finisher.

You don’t have to win, in fact you flat out won’t win for a long time, you just have to keep moving forward by showing up and putting in the work. Be smart and scale when needed. And let the results come to you slowly. Better tomorrow than today.

Note: below the WOD is MTM Corporate Programming. If you come to 7A, 12N, 7:30P you’ll be doing that WOD with our corporate members.

5×2 OTM
2-Position Snatch (Hang and Hi-Hang)

WOD
6 AMRAP
1 Wall Climb
1 Power Snatch (95/65)
2 WC
2 P SN
…+1 and 1 ascending ladder

MTM Corporate – 7A, 12N, 7:30P
7×1 Hang Power Snatch – OTM

7 Rounds
20 Double Unders
5 Power Snatches

Comp Work
Midline Stability:
3xME Nose and Toes Wall Facing Hold
3xME L-Sit Hold
3×25 Back Extensions

Sorry for the technical difficulties with the website over the last week. Contrary to popular rumor the website not being updated was not a “grassy-knoll” level conspiracy to mess with everyone’s head. Rather it was a program fault that caused me not to be able to update the site.

Plenty has happened over the last week and I’ll likely be posting the WODs that we missed.

WOD
6 Rounds
400m Run
20 Wallball Sit Ups
10 Burpees

Comp Work – 7A, 4:30, 5:30, 6:30p
HBBS – 2×3(90) 2×3(95) 2×3(100) – off 3RM
3-Position Clean + 1 Jerk – 7×1(80%)

Central East Regional weekend recap: This weekend was the Central East Regional Qualifier for the 2013 Reebok CrossFit Games. It was an amazing time and I’m glad so many MTM athletes were able to make it down to see the action.

A couple of quick observations about the event – It was PACKED. I remember in 2011 when almost no one sat in the stands because the entire place was just empty. This year they brought in extra bleachers and it was nearly to capacity.

Why so packed. Because our little Central East region is by far the best region in the world. Not an exaggeration. Of 6 CrossFit Games we have 3 former winners and the only repeat winner. Last year we sent 5 Men to The Games from our region and they all finished in the top 10. Half of last years top 10 at the Games was made up of guys from our region. This year’s Regional was no different. We qualified 5 guys to go to The Games again and I’ll say it right here – they should invite at least 3 more. Given the performances of our top 8 guys they would have WON 10 other regionals. Not just qualified but WON. Check out http://crossfitregionalshowdown.com/leaderboard/men?rank_through_event=7 for a comparison across all regions.

This drew the crowds but all the ENTIRE CrossFit Universe. Everywhere you looked there was a notable Coach/Athlete/HQ Big Shot chilling in the corner watching the action.

So if you don’t want to spend the money and time to pilgrimage out to LA for the big show you might as well just plan on coming to next years regional. You see almost all the top guys, the ones not competing are probably somewhere at the event checking out their competition.

Shoulder Press – 3RM

WOD
80 Air Squats
70 Sit Ups
60 Walking Lunges
50 Push Ups
40 Toe 2 Bar
30 Burpees
20 Pull Ups
10 Wall Climbs

Comp Work – 4:30P, 5:30P
Press – 1×3(90)1×1(100)1×1(105)1×1(110)1×1(105)
Hang Snatch – 1×5(80)1×3(90)1×2(95)1×2(100)

Lamplight Today so 7A and 7:30P will be beginner’s classes. If that’s the only time you can make, come on in for a great WOD!

Today is Noah’s last day coaching at MTM before he makes the big move to Denver. We’re all signing a 10lb plate for him so try to make it in to say your goodbyes. Noah has been a strong part of our awesome coaching staff for several months and it is with a heavy heart that we kick him out of the nest today so he can go make his fortune as a Gentleman CrossFitter.

T-shirt Pre-order Ends Today. Don’t stress if you didn’t place an order, we’ll be getting extras of each color and size. If you don’t have a pre-ordered size it’ll be first come first serve starting with the 5:45a class when they arrive.

WOD
“Noah”

12 AMRAP
3 Muscle Ups
3 Squat Snatches (135/95)
3 HSPU
3 Pistols (each leg, 6 total per round)

Sorry, no partner WOD today. Instead I’ve made a quick WOD for Noah’s last day. There should probably be some juggling in there somewhere to really make it Noah-specific!

T-shirt Pre-Order is over tomorrow. Guarantee your color and size today.

I’ve posted my Regional Schedule in the MTM FB Group. Hope to see as many of you as possible down there!

WOD
“Jackie”
1k Row
50 Thrusters (45)
30 Pull Ups

There will be NO Saturday Classes this weekend – Free Class or Otherwise. If you can, get down to the Central East Regional in Columbus. It’s going to be EPIC. Here’s a Preview:

5×3 OTM Power Clean + 1 Push Jerk

WOD
6 Rounds
3 Clean & Jerks (135/95)
100m Run
3 Snatches (135/95)

The 100m Course is down the ramp and around the first block of parking.

Comp Work
3R – NFT
25 GHDs
25 Back Extensions
5 Bar Muscle Ups

- Due to the location of the GHD Machine Please keep conversation to a MINIMUM so as to not disturb on-going WOD instruction. Thanks.

Thanks to everyone who came in and gave it their all in a tough WOD yesterday! And a special thanks to all of the Coaches at MTM for their tireless work!

A note about class size: As the gym grows and classes get bigger I appreciate everyone working together to make the space and equipment work. For the most part classes yesterday were of a pretty normal size (8-15). The 6:30p however was 22 people and it was a little crowded.

A couple things to keep in mind that will help: MWF will always be a little more crowded than TR because of people who are wodding 3x a week. If you can make the 11a, 4:30p, or 5:30p on MWF please consider doing so to help. WRF are lighter days attendance wise than MT so consider shifting your WOD and Rest days to hit more of the end of the week than the beginning.

As specific days and times consistently average more than 15 athletes we will be scheduling 2 coaches for the class – so that everyone gets attention during WODs. Our goal is no greater than 15 to 1 during a WOD. It won’t be perfect but we’ll do our best to keep that ratio.

strong>T-Shirt Pre-Order we’ll be ordering the next set of t-shirts this week. This pre-order will be up till Friday June 7th.

Tanks are now an option to pre-order. If we don’t get enough interest in a particular color that you’ve chosen we’ll let you know before we cut it from our order.

Click here to pre-order

High Bar Back Squat
5×5
WOD

2 Rounds
Wallballs (20/14)
Box Jumps (30/24)
Kettlebell Swings (1.5/1p)
90s AMRAPs/30S Rest

Comp Work
HBBS – 3×5(80)2×5(85)
Hang Pclean & Pjerk – 10×3(90)

Lots of exciting things happening this week and weekend. We’ll have a little something about t-shirts (tanks) by tomorrow. Regionals is this weekend in Columbus!

WOD
800m Run

21-15-9
Burpees
OH Walking Lunges
Pull Ups

800m Run

Comp Work
Press – 3×5(80)2×5(85)
Hang Snatch – 3×3(70)2×3(75)3×1(80)

June Beginner’s Classes start Monday at 7A or 6:30P.

Rumor has it there will be a tank option for t-shirts appearing later today here and the pre-order sheet. Suns out, Guns out.

Party TONIGHT starting at 7:30p for Noah’s going away. There will be no 7:30p WOD. Pizza and Beer will be provided and the gym will stay open till everyone’s gone home. Come out and enjoy the warm summer night!

WOD
Teams of 2

16 AMRAP
8 Wall Climbs
800m Run
32 KB Snatches

Total Work is shown above. 1 Working and 1 Resting including the run. Work must be split evenly: 4 Wall Climbs, 400m Run and 8 Snatches on Each Arm per person. Each partner completes the work prior to moving to the next movement.

Comp Work
F Squat - 3×5(80)2×5(85)
Hang Psnatch – 10×3(80)

Oly Total tomorrow AM

Free Class Saturday at 11AM and Beginner’s start Monday at 7A or 6:30P come see what CrossFit is all about, open to everyone, then get signed up to change your life.

T-Shirt Pre-Order we’ll be ordering the next set of t-shirts by next week. This pre-order will be up till next Friday June 7th. We’ll also be collecting money in advance at the gym, turn around time will be quick so you’ll have your shirts soon. Your order is not confirmed until you’ve filled out the form AND paid at the gym.

Click here to pre-order

WOD
Fran

21-15-9
Thrusters (95/65)
Pull Ups

There will be a pretty long warm up today so don’t skip just because the WOD is “only” a couple min long.