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Checked in with Garret today.  He is back in Miami after being here with us for a while for Christmas.  He gave me what he did today and what he got and I thought you all would be stoked to give it a try.  The morning lifting is from me and the afternoon session is from him.


Vivendi Lab. Week 10. Wednesday.


Session 1:


Back Squat



Bent Over Row



Weighted Pull Up



You can alternate through movements, just make sure you are getting enough rest to go heavy in all 3.


Session 2:



20 Min AMRAP

400 Meter Run

Max Reps Pull Ups


After every 400 you do a MAX SET of pull ups.  When you come off the bar….it’s time to run again.



35, 28, 25, 20, 20, 25

Total:  153




Go heavy for all sets of 3.  Doesn’t have to be the same weight or percentage the whole time.  Don’t count it until it’s heavy (around 80% of max)


Bent over row:


For Nicole, if you do not have at least 10 pull ups in the tank for each set…the ONLY scale I want to see is ring rows.  Place your feet in a spot where you can get 10-20 per round.  No bands, no jumping FOR SURE.  Only ring rows.


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Speal showing there is much more to life that competitions and titles.



With the holidays and the travel and all of the fun that has been happening lately I have fallen behind on the programming I had gotten from some of these amazing athletes.  I got today’s workout from Speal months ago.  He always knows how to keep it simple and throttle you at the same time.


Make sure to check out Speal on IG @cspealler and also his new site with more killer programming



Vivendi Lab. Week 10. Tuesday.


We are goint to keep this simple…


Muscle Up Practice:

5 Rounds

1-3 Strict Muscle Ups

Straight into 1-5 Kipping

Rest as needed between rounds



15 Min Cap:

100 Burpees

200 Double Unders

Run 800 Meters

Whatever time is left get max calories on Airdyne/Assault Bike


Speal got 9:45 on the triplet and 76 Calories in remaining time.




If you do not have strict muscle ups, use a band.  Do 3 strict with a band…then 2-3 kipping.  If you do not have a muscle up accumulate 10 strict with a band (as thin as you can and still get it) and 10 jumping.


Really no scale here unless you are the world’s worst double underer…if that’s the case, scale the number down to 100 or allow yourself to count attempts.  The other thing you can do is give yourself a double under cut off.  Like, if you aren’t done with 200 by 11 minutes, get out the door for your run.




3 Responses to “”

  1. Jon

    What recommendations do you have for someone without a rig or pull up area for many of these work outs. I am hopeful that there is some scaling options for me until february or so.

    • Ondrej

      Jon: If you have rings, than strict pull ups on the rings.

      But I have struggled with same problem, no rings, no pull up bar. I have done many KB Swings and Hang Power Cleans as substitution for any bodyweight pull up movement. It is not exactly the same movement but you will atleast do some work with your back muscles.

    • Miranda Oldroyd

      Yeah if you have a rack you can put a barbell in there pretty low and do supine rows on it too.. Pretty tough actually! Dumbells will get you pretty far and don’t take a bunch of space as well.

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Oh boy….



If you are like me you are still feeling the effects of a highly relaxed Christmas vacation…especially with some foods you don’t eat very often.  This little number, created by the inventor of the Mash himself, should help us feel back to normal….It probably just won’t feel that great during.


There are only a couple days left of 2014.  Might as well make the most of it.


Vivendi Lab. Week 10. Monday.


4 Rounds for Time:

4 Power Cleans 205/145

4 Front Squats 205/145

4 Jerks 205/145


Rest 10 Min


21 Overhead Squats 135/95

21 Chest to Bar Pull Ups

15 Overhead Squats

15 Chest to Bar Pull Ups

9 Overhead Squats

9 Chest to Bar Pull Ups


Rest 10 Min


2 Rounds for Time

25 Calorie Row

25 Wall Ball Shots 20/14

25 Deadlifts 185/135

25 Handstand Push Ups




The first one is obviously meant to be heavy.  You can tell by the small sets and small number of total reps.  It shouldn’t, however, be EXTREMELY broken up from the get go.  Choose a weight where if it was one time through you feel like you would go unbroken for the whole complex.


The overhead squat is a bit heavier than you might normally see at these reps.  Don’t feel like it should be a weight where you know you can go unbroken.  Go a bit heavier and allow a break or 2 per set if necessary.  For the chest to bars, same thing.  If you can, grind it out and get them.  If you are new to chest to bar, do them but lower the number.  Try 15-12-9 or even 12-9-6 if you need to.  No chest to bar, that’s ok.  Make sure you are attempting to hit your chest every time.


All of part 3 is pretty manageable.  If 185/135 is not something you could do unbroken when you are fresh, maybe lighten it up a bit. For the handstand push ups (sorry about yesterday…I didn’t know today’s Mash yet) use a box or lower the number if this is going to turn into singles other than the last few reps of the set.





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Molly in her sweet garage set up…..getting it done.



Some lifting from Brute Strength and a classic CrossFit Hero Workout.  How classic?  JT was the first Hero WOD ever posted on


Vivendi Lab. Week 9. Sunday.


5 Sets

3 Behind Neck Snatch Grip Push Press


3 Overhead Squats

Start at 70% of 1 RM Overhead Squat and add if you can 


5 Sets

3 x Snatch Grip Pull





Handstand Push Up

Ring Dip

Push Up




Make sure when you lower the push press back onto your back that you absorb it and BE CAREFUL.  If this is new for you go lighter.


On the snatch grip pull we are looking a controlled pull off of the ground, focusing on holding positions.  We want to see violent hip extension and a shrug but NO pull.  Arms should remain straight.  


On JT…you are about to find out how hard push ups can be.  Ha!  This workout compounds on itself really quickly so scale the hspu to pike on the box if you need to and use a small band on ring dip if think you will get to the point where you are doing a ton of singles with long breaks.


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Gustavo hitting this week’s Monster Mash.



Hope everyone had a WONDERFUL Christmas.  I hope that at least SOME of that time was spent relaxing and eating treats!!


Today, as promised, the workout Gustavo, Garret and I did on Christmas Eve.


Vivendi Lab. Week 9. Saturday.


10 Min EMOM

3 Power Cleans (heavy)  

You can add weight per round, I finished at 90% of my 1 Rep Power Clean

On Min 11: AMRAP Power Clean 225/155


Rest 1 Min


10 Min EMOM

5 Bench Press

Start at 185/125 and go up if you can

On Min 11 AMRAP Bench 135/95



15 Min AMRAP

15 Cal Ski Erg (Sub row if no Ski Erg)

15 Box Jump Overs 24/20

10 Med Ball Over Shoulder 100/70




Go heavy on the power cleans.  Start with a weight that you know you can hit and don’t have to break, add weight as you go.  By the time you get to the last round it should be 3 singles.  On the AMRAP minute it should be a weight that you think you can get 7-10 with.


On the bench choose a weight that will be hard for 5 and try to stick with it,  go up if you can.  Goal for the AMRAP minute is 12+


For the AMRAP, you can sub row for Ski Erg if you need to.  If you don’t have the heavy med balls or stones, grab a sandbag.  If your sandbag is pretty light then you should definitely up the reps.  No sandbag either?? Sub 155/105 power clean.

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Uh oh….Santa has been doing the Hinshaw workouts…



Once again just wanted to wish all of you a very Merry Christmas!  And…remind you to enjoy yourself, your family, some food and some downtime with the ones you love!  You will not look back and think, “I really wish I would have hit one more EMOM on Christmas”.  You will more than likely one day look back and wish you had more time with the people you are with this week/weekend.


So, with that.  I am posting several different options.  All simple.  Some don’t even require any equipment.  That way, you can hit it in Mom’s basement really quick and get back to spending the holidays with your crew.


Vivendi Lab. Week 9. Wednesday, Thursday, Friday.


Row Half Marathon

21,097 Meters (a 10k would also be fine…ha ha)


Tabata…no equipment required…

20 Seconds Air Squats

10 Seconds Rest

20 Seconds Push Ups

10 Seconds Rest

20 Seconds Sit Ups

10 Seconds Rest

10 Rounds for Reps



100 Squat Clean Thrusters with Dumbbells 50/35

Every minute you must perform 4 Burpees


400 Meters Walking Lunges 


Brought your jump rope??

20 Min AMRAP

50 Double Unders

30 Sit Ups

15 Burpees


Push, Pull, or Drag a Sled (or your kids on a Snow Tube) One Mile


Build a SNOWMAN!!!




These are NOT meant to be done all in one day!!  Just some options for a few workouts you can hit while at home or in a different type of gym!!


3 Responses to “MERRY CHRISTMAS!!!”

  1. Chris Murphy

    Miranda, thanks for this website and all you do for your followers and fans. I really appreciate reading your blog posts every day. Merry Christmas!


  2. Tina Carson

    Wanted to thank YOU for all thw amazing WODs. We love you! Have an amazing Christmas!

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AWESOME video highlighting the Invitational!  Enjoy it over the holiday!


Tomorrow I will put up a few workouts to get you through the holidays.  I won’t be posting on Christmas Eve or Christmas Day, and hopefully you all will be taking some time away from your computer screens too.  


One thing I have learned over the years that I have been training and competing in CrossFit is the importance of stepping away from time to time.  BE A NORMAL PERSON.  LEARN TO RELAX AND ENJOY YOUR LIFE!  This is actually something I am really bad at but notice improvements in my performance if I take it seriously.  A lot of times we think we need to be training, training, training…and for the most part, if your goal is to get to the highest level that’s true…..but not if you aren’t in it mentally.


This site is all about enjoying training.  Making the workouts elite athletes are doing available for everyone.  Showing that you can do anything those guys can do if you just know how to properly scale and make it work for your level.  Enjoy your life and I guarantee you will enjoy training more….then you will perform better and have much more fun doing it.


This workout is from the archives from the first month of so of the NC Lab.  A little lifting followed by a fun workout.


The original workout, “Doozy”, was posted October 18, 2013.


Vivendi Lab. Week 9. Tuesday.


3 Position Snatch (kinda backwards, no dropping the bar)


Top of Knee

High Hang

Find your heaviest.


15 Min.

Rotate every 30 seconds to next station

For a total of 10 rounds of each

3 Deads 365/235

3 Bar Muscle Ups

3 Deficit HSPU

**If after 5 rounds this is easy, up the reps**


5 Min with a Partner

Back and Forth Prowler Push 100′

Prowler plus 135/90



Everyone can do this first drill.  When doing these complexes a huge focus should be the technique so don’t treat these reps like they are “for time”.


Scale the deadlift reps to something that is heavy but can be done unbroken in the 30 seconds.

Ever tried a jumping bar muscle up?  Today’s workout is a great way to try them if you never have. If you HAVE done jumping bar muscle ups…try a banded bar muscle up.


One Response to “Christmas Doozy”

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So….here it is!! The Monday Monster Mash of my creation!  The comments and feedback so far have been about the number of reps in a row of the movements.  That was by design.  Every year in the Open and especially at Regionals there is some nasty workout with a bunch of reps….and those are my nemesis.  It’s not very often that you want to put this much volume into one workout, but the Monday Monster Mash is designed to be just that.  Make sure you check out the notes for scaling to get the most out of this workout.


Check out more from Pat Sherwood and CrossFit Linchpin   @sherwood215  @crossfitlinchpin


Vivendi Lab. Week 10. Monday.


For Time:

Row 1000 Meters

100 Medicine Ball Cleans 20/14


Rest 5 Min


200 Double Unders

100 Pull Ups


Rest 5 Min


75 Burpees

50  Alternating One Arm Dumbbell Snatches 70/50


Rest 5 Min


50 Thrusters 115/75

25 Muscle Ups




Almost EVERYONE can do that first workout.  I do want you to, however, cap this one at 10 min total.


Part 2 should be scaled to 100 double unders if you are new to, and not great at, double unders.  If you don’t have them AT ALL, scale to 4 minutes of double under attempts.  DO NOT DO JUMPING PULL UPS for this.  It’s too many in a row.  If you need to scale the pull ups use a band or do ring rows.  Also cap this workout at 10 min.


For part 3, everyone can do 75 burpees.  Scale the dumbbell if you can’t cycle that weight pretty quickly.  Cap this one at 13 min.


At this point in the workout the thrusters are going to be tough.  Pick a weight that you feel like you could do 5 sets of 10 with though.  If that doesn’t happen when it comes down to it, that’s ok.  But pick something you think you could do that with.  No time cap for this one, but scale the number of muscle ups to 12-15 if they are new for you, or scale by using a band or doing jumping muscle ups.  No pulls and dips for this workout.  Do SOMETHING on the rings that requires that transition.




One Response to “Miranda Monster Mash”

  1. Chris H

    A 11:28 Rx
    B 10:28 Rx
    C 14:30 Rx
    D 15:30 Rx

    One of the hardest Mashes yet! I was suprised I had some left in the tank for muscle ups in the end. I was only able to get them in singles, but I did not fail any of them. Which is a huge success for me. I can usually connect 3-4 reps in a set but not today. Keep up the good work Miranda!!

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Progenex has a cool spotify account where they have had myself and several other athletes create playlists so you can listen our favorite workout beats during yours!  I had a blast making mine and I can’t think of anything I would rather listen to more.  To check out my playlists, and the others, visit the Progenex BLOG HERE or search Spotify… spotify:user:progenex.


Well, as Monday’s workout is going to be the Monday Monster Mash that I created.  I thought I would pull a few other workouts that CrossFit Linchpin (Pat Sherwood) had programmed this week for today.  I can’t wait to show you all what I have come up with for tomorrow!


Vivendi Lab. Week 9. Sunday.


Tabata Strict Muscle Up

4 Minutes of 20 Seconds on 10 Seconds Off

Rest 1 Min

Tabata L Sit Hold

Rest 1 Min

Tabata Calories on the Airdyne


Work up to a heavy or 1 rep max squat clean


5 Rounds for Time

50 Foot Handstand Walk

5 Squat Cleans 225/155




If you don’t have strict muscle ups, use a band.  Or do 1 round of strict ring rows then one round of strict dips back and forth.  DO NOT DO KIPPING MUSCLE UPS!!


If you can’t hold L that’s ok.  Try 1 leg out or even just holding a tuck.


If you CAN walk on your hands but aren’t great at it, scale to 25-30 feet.  If you are still working on that handstand walk you can even scale to 3 attempts for max distance.  If you don’t have them at all, go against the wall and mimic the walking on your hands motion using the wall to help you balance.


Weight for the cleans should be somewhat heavy, most likely singles or doubles on the cleans.



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Uh oh, spaghetti-o.



SO SO SO pumped for this!  Pat asked me to program the Mash for this upcoming week!  It is going to be a good one and I can’t wait for you all to see it!


For today, there have been a few really cool kind of tests on the mainsite this week.  Since I know how your shoulders feel based on how I felt after I did the workout I posted yesterday…I changed it up and chose one part from 2 separate workouts.


Vivendi Lab.  Week 9. Saturday.


3/4 Bodyweight Hang Power Clean Ladder

Min 1 – 1 Rep

Min 2 – 2 Reps

Min 3 – 3 Reps…..and on and on until you fail the number of reps needed in that minute.


After you fail to get the total reps needed in a minute…

Lower the weight by 30 lbs for the guys 20 lbs for the girls and do 1 min max reps.


Rest 5 Min


Bodyweight Front Squat Ladder

Same as before.  You may use a rack.


Once you cannot keep up in the minute…

Lower the weight 40 lbs for the guys and 30 lbs for the girls…same as before, max reps in a minute.



50 GHD Sit Ups

50 Hip Extensions




For both the hang power clean ladder and the front squat ladder the goal would be to last 8 min +.  Over 10 is ideal.  If that is not going to happen with the bodyweight percentages SCALE.



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