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Friday 2/10/17

New You Challenge – We are wrapping up NYC this week. They have been our best group yet. Be on the lookout for several of them to be joining you in class next. Please introduce yourselves and make them feel welcome to the MVMNT Fam.

10 Performance – Be like Amelia….a high functioning elite level MACHINE. She uses 10 Performance for recovery. 10 Performance & Amelia will be at the gym Monday night from 5-730 to talk supplements. Ben Williams, CrossFit Games athlete, will be giving out all the protein and recovery shakes you can handle. Don’t forget to bring your own blender bottle.

The MVMNT Intramural Open

For those that don’t know what the Open is, consider it a 5 week challenge to consistently show up to the gym and workout. We will do the same workouts that nearly 300,000 other people around the world will be doing on the same day. It only happens once a year and it’s kind of awesome. Don’t be intimated. Each of you can complete the workouts.

Our goal is to inject a little fun into the gym and give you all a chance to make friends and bond with a bigger group of people outside of your tiny 6am or pm bubble. There are a ton of amazing people training with you in spirit that you have the opportunity to get to know. And I promise, joining a team and doing all five workouts over the course of 5 weeks will make the BBQ taste soooooo much better during that End of the Open party.

By simply doing the version of the workout appropriate for your Level, you earn points for your team. By showing up, putting in the work and getting the people pumped up around you, you can earn even more points for your team.  Participate, meet the standard and push yourself. It’s why you’re here in the first place.

Here’s how it works:

TEAM CAPTAINS – There will be three Intramural Open Teams. They will be headed by Team Captains. Your team captains are:

Juan Raymundo

Kristy Younker

Hilary Woods

Captains, you needs to submit team names to Ivy NLT Sunday evening. We will do the draft together Monday evening. Group text coming your way.

DRAFT – Coaches & Level 4s will be randomly drafted onto a team to keep it even and fair. Captains will take turns blindly drawing names out of a hat creating the start of their teams. We will announce the results of the draft on Monday.

Immediately following the draft, captains will go to work shamelessly recruiting and courting each and every one of you onto their teams by way of Insta, Facebook, in person, text, snap, wedding proposal, dinner date, etc. You might be hit up by more than one team captain. Choose the funnest team!! We will post the final team rosters on Wednesday, February 22nd, the day before the first Open announcement. Teams will be made even if necessary.

POINTS – Every single person on each team contributes

+1 Point – Attendance: Every team member that completes the workout on the day we determine (likely Fridays) each week of the Open during any 6am, 9am, 12:15, 5pm or 6pm class earns one point for their team. Maximum one point per athlete per workout. This goes for Rx AND Scaled competitors of all ages!

+2 Points – Thursday Night Throwdown: First two athletes that volunteer to throwdown on Thursday night earn their team two points. Rx or scaled, teenager or masters, doesn’t matter. Individual athletes may only earn this bonus one time.

+3 Points – Top 3 scoring Male & Female Rx & Scaled (including Masters) team members each earn three points for their team each week.

+5 Points – Spirit of the Open: Each week we will pick one athlete who displays amazing SPIRIT during that week’s workouts. You’ll find this person cheering others on, volunteering to judge others, helping people get prepared, doing something amazing they never thought possible, gaining a new skill, etc etc.

TIEBREAKER – In the event of a tie, a 6th bonus workout will be announced.

PRIZES – Details will be announced soon. It will be awesome.

Rules are subject to change as we proceed.

Dynamic Athletic Movement
Hip Mobility
Downdog Push-ups

15 Minutes
All Levels
Barbell Snatch Progression

L3/4 – once through with empty bar, then add some weight and do the entire progression again
(like a partner complex with the emphasis on QUALITY)
L2 – start with pvc, then move to empty bar
L0/1 – practice with pvc


Levels 3/4
18 Minutes total:
This segment is EVERY TWO MINUTES so you have to work quickly, and you should have a really solid idea of what you’re putting on the bar each set BEFORE you get started.

A. 6 Minutes E2MOM (3 sets)
3 Drop Snatch
Increase weight each set

B. 12 Minutes E2MOM (6 sets)
3 Strict Press
End at ~85%

Note the difference in the lifts for Level 2 and Levels 3/4. If you have not PASSED the Level 3 test, your workout is written BELOW.

Level 2
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

3 Strict Press
Work up to ~85% of your 1RM

Levels 0/1
18 Minutes (first work set starts at 3:00, last work set is at 15:00)

5 Double Kettlebell Strict Press
30 second side plank L/R

***For those of you who are more experienced but still haven’t tested for Level 2 yet, you may do an extra set or take a few minutes to practice pull-ups, handstands or another skill during the Strength segment of class, especially if you find yourself waiting around for the barbell people to finish their lifts.



5 Rounds AFAP

Levels 3/4

12 Weighted Step-ups (Farmer Hold)*
20 Push-ups

*Keep a strong midline as you step up on the box–don’t let the weights pull your spine out of alignment, you’ll fatigue much faster and risk injuring your back. Swinging the bells as you step will pull you off balance, so try to keep your hands beside your hips as you move.

L4 – 2×20/16k Kbs (OR try DBs) , 24/20 box
L3 – 2×18/14k Kbs, 24/20 box

Level 0-2

10 Weighted Step-ups
15 Push-ups

L2 – no Rx but use 2kb, 20/16 box
L0/1 – goblet step-ups if you can’t handle 2 kbs with a farmer hold, no Rx box height