March Monday Mash

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  Monday Monster Mash from Pat Sherwood and CrossFit Linchpin.   Vivendi Lab. Week 20. Monday.   5 Rounds for Time 2 Rope Climbs 15′ 6 Power Clean 185/125 12 Ring Dips   Rest 10 Min   3 Rounds for Time 400 M Run 20 Power Snatch 95/65   Rest 10 Min   2 Rounds… Read more »

Monday.A

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  So…hopefully by now you have logged your 15.1 and 15.1A scores and are ready for what we do on Mondays.  Stay off the damn leaderboard….what’s done is done.  Only one way to get fitter…get back to work!   Vivendi Lab. Week 18. Monday.   For Time: 75 Pull Ups 75 Push Ups 75 Front… Read more »

5 Min MASH

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Gustavo.   Gustavo will be doing the Monday Monster Mash (even after a pretty crazy weekend in Vegas)….will you?   The Open starts NEXT WEEK!  I can’t even believe it!  Very interested to see how it’s different this year with the potential for people to scale etc.   Any predictions?   Vivendi Lab. Week 17…. Read more »

Skill Mash

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  This one is a doozy…some high power output with some serious skill in the middle.   Vivendi Lab. Week 16. Monday.   21-15-9 Deadlift 225/155 Thruster 95/65   Rest 10 Min   2 Rounds for Time 5 Rope Climbs 100 Foot HS Walk 1 Min L Sit (accumulate if necessary)   Rest 10 Min… Read more »

Open Call Out

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Have you signed up for the 2015 CrossFit Games Open??   Whether you have goals of qualifying for Regionals or even the Games…or you are just doing it to measure where you are this year, the Open is a big part of our community.  It’s the one time of year where we all come together… Read more »

DT Mash

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  This week’s Mash looks very simple, Pat would say it’s elegant.  I would say, when that is the case…it’s probably going to suck much worse than you think.   I went on a pretty good rant last week about shortening the rest…DON’T do that.  If you are just ready to go after 2 min… Read more »

First Mash 2015

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  Well…it’s a New Year, a new Mash, but some things never change.  It’s going to be a good one.  Make sure to read the notes to learn how to scale appropriately and get the proper stimulus.  DO NOT lower the rest and pace….go HARD on each part so that you NEED the rest!  … Read more »

Last Mash of 2014

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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… Read more »

Miranda Monster Mash

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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… Read more »

DWYCK

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  You all know Pat is the creator of each week’s Monday Monster Mash.  It has become pretty popular in the CF community – as crazy CrossFitters everywhere are always looking to get together and make memories of suffering.  The crew at NorCal loves those types of memories as much as anyone, so we have… Read more »