Mudblood Fitness

20220104 MBF and MBF At Home WODs. Good luck 😉

Ok, who wants one? 😏😬👌

20220103 MBF Benchmark “Diana.”

For Time with a 14 Minute Time Cap:
21-18-15-12-9-6-3 Reps of:
Deadlifts (225/155 #)
Strict Handstand Push-ups*

* Using the 24x36" Tape Standard from Open Workout 20.3 and Hands Must Stay Inside of Feet on the Wall.

Stimulus: you should be able to complete at least 50% of the reps in each set in the above workout in a single set. E.g. you should be able to perform around 10 reps unbroken in the set of 21, 9 unbroken in the set of 18, 8 unbroken in the set of 15...etc. There are 84 total reps of each, so be aware of that and modify the density of this workout if you need to.

A good way to modify this if you are not strong enough for the deadlift is the following:
For Time with a 14 Minute Time Cap:
21-18-15-12-9-6-3 of:
Deadlifts (155/105 #)
Strict Handstand Push-ups

A good way to modify this if you are not strong enough for the strict HSPU volume is the following:
For Time with a 14 Minute Time Cap:
21-18-15-12-9-6-3 of:
Deadlifts (225/155 #)
14-12-10-8-6-4
Strict Handstand Push-ups

Intermediate Options for Strict HSPU (in order of preference):
Barbell Shoulder Press (75/55 #)
Single Arm DB Push Press (50/35 # per arm)
Pike Push-ups
Hand Release Push-ups

If you can't/don't deadlift, perform 2x the number of reps (42-36-30-24-18-12-6) of a heavy Russian Kettlebell Swing instead.

Today’s GPP program is once again stolen from private program. Devon’s primary goal is the Open and Quarter/Semifinals so you guys will likely see overlap for quite a bit with Devon’s private program.

Today starts with some moderate push press work to prime the shoulders and get some full hip extension/shoulder flexion started.

After that, we move on to a strict HSPU test with density similar to what we may see in the Open—anywhere from 45-75 reps. At this time cap, you have to average at least 7.5 reps per minute to hit the desired stimulus.

Finally, we have a 3:1 work:rest ratio EMOM (at least, that is the desired stimulus). This is going to feel a LOT like an old open workout you’ve done before (17.5 anyone?) and it’s gonna hurt if you do it right (focus on sprint/recover instead of pacing). This format will get you comfortable going to that dark place while still allowing you to recover and hit the next interval hard.

Good luck and tag us if you try it out! Also, Mudblood is now an Open Gym on , free of charge at the moment.

Spread the word!!

Today’s GPP workout stolen from private track.

A little upper body strict pulling to keep the body healthy going into the Open, a little touch on heavy front squats to prime the squat pattern, and a retest of 21.3 @90-95% effort.

Try it out and tag us with your results!

OoOoOooOooO

Sorry that I keep getting these out late. Last few days have been nuts and it seems the world has gone crazy again. Today’s workout is in stark contrast to the past two days. Monday we had Interval Burpee DT, and yesterday we had the classic Triple 3 Chipper and Triple 1.5 option for intermediate athletes.

Today, our GPP WOD consists of two workouts that I’ve lovingly named “Rapunzel” and “It’s a Belle.” These are obviously plays on both the new benchmarks from named Ingrid and Grettel.

However, we’re kicking it up a notch here at Mudblood as we’re not known for being timid. The intermediate path for today will have moderate Squat Snatches (135/95 #) and Chest-to-Bar pull-ups, whereas the Elite/RX path will have slightly heavier Squat Snatches (155/105 #) and everyone’s favorite…Ring Muscle-ups.

It’s gonna be spicy 🥵.

Good luck and tag us if you do this workout!

Per request. Ladies (or men’s) crop tops in Mauve 😬😜 available soon from our friends

I know we said we were done with athlete intros, but we had a last minute opening! Due to unforeseen circumstances, or maybe divine intervention 🤔, we have accepted another athlete for individual remote coaching from Mudblood Fitness. Please welcome Devon Braykovich to the Mudblood Fitness Family! Devon is a dear friend, a very fit (and very fine 😉) guy with some very big competitive aspirations and he is very goal-driven. Devon has been asking me for individual competitive programming for over a year now, so I finally decided to oblige him 😉. Devon is a coach where he’s known for yelling at people to do more than they want to 😂. Devon qualified with an intermediate team for in 2022 and will be competing alongside some very fit dudes there in January.Also, is a product of our great friends (another non-profit) and isn’t afraid to share his story or testimony. Welcome, Devon! We are lucky to have you on the team! 👏

Athlete Intro—Layton Poitra. Layton is our second pilot athlete with individualized programming. Layton is a competitive CrossFit athlete and actually placed 9487th in the entire WORLD in the 2021 Open. Layton is adding in accessory programming to shore up some strength limitations while he follows GPP programming at the gym where coaches. Welcome Layton! 👏

Athlete Intro—last but CERTAINLY not least of our initial test pilot crew is none other than the amazing Alexa Louise Morin! Alexa has competed in soccer for years, currently coaches youth sports performance, and has even competed at with yours truly on a team of 2M2F. Alexa is now an expecting mother (swipe left😍) and her goals have changed a little bit. She’s looking to maintain as much muscle mass, strength, and conditioning as possible prior to delivery so that she can recover quickly on her own and be back at it with Baby Robby in tow 🛻. Welcome Alexa! 👏

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