2015 Functional Fitness Games registration is open @ games.Functional Fitness.com  Team Name: Ape Nation   Skill: Practice 10 minutes on: Hollow Body position holds 4 x 30 seconds on, 30 seconds off Hollow Body rocks 4 x 10 High Plank Variations – 1 arm up holds: 10 seconds each arm – 1 arm, 1 leg opposite sides up: 10 seconds each variation – 1 arm, 1 leg same side up: 10 seconds each variation   For Quality   Conditioning: “Fired Up” 10 Alternating Pistols 20 meters Handstand Walk 30 Double Unders 20 Power Snatches (75/53) 10 Body Blasters Row 250m   3 rounds for time Compare to Friday, 01 March 2014 *Body Blasters are a burpee, pull-up, and knees-2-elbows = 1 rep. Start standing, drop into a burpee, hop to feet; jump, simultaneously grabbing the bar into a pull-up. After executing a pull-up, perform a knees-2-elbows.   Flexibility: 15 Front Leg...Read more

2015 Functional Fitness Games registration is open @ games.Functional Fitness.com  Team Name: Ape Nation   REST DAY       Competitors Class 1730-1900 Competitors class is for those members that want to take their Functional Fitness to the next level. All MP members are welcome to join this class. WOD’s for this class will not be posted on the website the night before. When coming to this class, you will be expected to have a basic knowledge of all Functional Fitness movements. Ideally, you are familiar with and can be responsible for your own scaling, if necessary. Those that chose to attend this class, please come prepared for any movement/ exercise that can be found in Functional Fitness. There will be brief warm-up instruction, but basic knowledge is the responsibility of the athlete. Attendees will be encouraged to FULLY participate in whatever is programmed. This class is fast paced, demanding,...Read more

You can tell when Grant “Muffin Man” is WOD’n. Just look for the chalk signs. Top is tonight after WOD, bottom is the last two days when Muffin Man was on vacation.  2015 Functional Fitness Games registration is open @ games.Functional Fitness.com  Team Name: Ape Nation   Strength: Snatch Grip Deadlift 3-3-3-3-3   For max load   Conditioning: Complete as many rounds as possible in 20 minutes of: 9 Front Squats (95/63) 12 GHD Sit-ups 15 Grasshoppers* 18 Wall-Ball Push-ups 21 Calories Rowed   For Score *right/left = 2     Mobility: Quad Smash – 1:30/leg Overhead T-spine Smash – 2:00 Classic Posterior Chain Floss – 1:30/leg     Post load, time, and experiences to commentsRead more

Doc is always “on-call”. 🙂  2015 Functional Fitness Games registration is open @ games.Functional Fitness.com  Team Name: Ape Nation   Skill: Practice 15 minutes on: Pistol Progressions 1, 2, 3, 4 and Straddle Jump to HS One-leg Tuck Jump to HS   For Quality   Conditioning: Row 1000m for time   …rest 3 minutes, then perform 3 rounds for time of: 5 Muscle-ups 10 Kettlebell Swings (70/53) 15 Slammers (12/8) 20m Overhead Walking Lunges (45/35)   …rest 3 minutes, then perform for time: 100 Double Unders   Flexibility: Right Leg Split – 1:30 Left Leg Split – 1:30 Middle Splits – 1:30 Right Side Straddle – 1:30 Left Side Straddle – 1:30 Middle Straddle – 1:30     Post all three WOD times and experiences to commentsRead more

 2015 Functional Fitness Games registration is open @ games.Functional Fitness.com  Team Name: Ape Nation   Strength: Back Squats 5   reps @ 70% 1RM 3   reps @ 80% 1+ reps @ 90%   For max reps at 90%   Conditioning: “Victory After Party” 7 Handstand Push-ups 7 Deadlifts (95/65) 7 Pull-ups 7 Cleans (95/65) 7 Burpees 7 Snatches (95/65) 7 Toes-2-Bar   7 rounds for time   Mobility: Hip Capsule – 2:00/side Prone Shoulder Flexion – 2:00 Olympic Wall Squat – 2:00     Post load and max reps, time, and experiences to commentsRead more