What is “MDV”?

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"MDV" (insert your own meaning)

As Many Reps As Possible in 12 min:
15 Bar Muscle Ups
100 Double Unders
15 Hang Squat Cleans -135# M/95# W
100 Toes-to-Bar

Bar Muscle Up Progression Pt.1
Bar Muscle Up Progression Pt.2
Bar Muscle Up Progression Pt.3


Welcome to CrossFit, Brian!


Saw some AWESOME breakthroughs today on learning this new skill, overcoming fear of turning over the bar, and some people (Brittany!) getting their first muscle up!  Congratulations!


What All Athletes Can Learn From the 2013 CrossFit Games

from Breaking Muscle

The 2013 CrossFit Games
came to a close this past Sunday evening, and we just watched the third
straight victory for Rich Froning, among countless other victories that
occurred over the course of the events. We watched athletes reach
incredible heights immortalizing their names within the CrossFit
community. But today is another Monday and we are back on the grind.

The most important part of competition is learning. You can learn from victory,
and you can learn even more from defeat. What did you take away from
the CrossFit Games this year and how you can learn to continuously


4 Lessons From the CrossFit Games

1. You must perform your best at all times.crossfit, crossfit games, crossfit training, constant improvement, programming

Games winners, Rich Froning and Samantha Briggs, took the wins with a
bit of room, but as we look at the competitors who just missed the
podium there was a very small point difference that amounted to only a
matter of seconds or pounds. During workouts we learn to game them and
push during our strengths while surviving during weaknesses. This is a
short-term strategy to win only that day, but to improve and ever have a
chance at your true potential you need to push the entire workout. To
become a champion you must be well rounded and excel in all areas, which
means tackling your weaknesses.

2. Live in the moment.

CrossFit and competition in your sport requires mental focus that puts you in the zone.
It is one of the few times in life where everything else can fade away.
You become so enthralled in the event that the noise quiets and no one
else is there. There is a special place that exists for athletes when
you are truly in the moment – it all fades away, you get tunnel vision,
and your performance skyrockets. This is what most athletes are in
search of and it only comes as a reward of consistent hard work over a
long time, allowing you the conditioning to dig deep.

3. Recovery is king.

During the games athletes endure an incredible
workload that would take most of us a month to complete. The sheer
number of workouts, the number of reps, and the amount of weight is
astronomical – everything from maximal effort lifts to rowing a half
marathon. Most of your average runners who complete a half marathon take
the usual day per mile raced off. Instead of having thirteen days to
recover, these CrossFit Games athletes are given just a few hours.
Making sure to get nutrition right, hydrating immediately, and any and all other recovery activities
are the difference between not only a CrossFit championship, but also
your ability to complete a workout effectively the next day.

4. The stage drives you to greater performance.crossfit, crossfit games, crossfit training, constant improvement, programming

 Competing and putting yourself on the line and in the spotlight allows you to do more
than you thought possible. The energy and pressure drive people to dig
deeper. As an individual who can’t make it all the way through the
CrossFit Games to the finals, how can you use this same tool? Pick days
in your box to compete in workouts with friends and have your own games.
Call someone out in a competition and put the pressure on to succeed.

idea of continuous improvement is becoming more accessible to athletes
everywhere as we have a greater ability to record our workouts and
progress. Computer programs allow us to track distance, heart rate,
total weight lifted, percentage changes, and much more. Continuous
improvement is well established in the business and engineering world
for a good reason, it is the only way to stay on top and relevant. Essentially you constantly evaluate your process (training), look for way to improve it, and then measure your results. Too many people want to compete simply show up to workouts and do what everyone else does.

The training of humans is a unique problem because we are all build
differently. Everyone reacts differently to exercises, strength
training, and endurance training. So, if you want to maximize your performance you are truly an experiment of one. This
requires constant evaluation of your program and seeing what results
are gained from the current plan. You must set the overall goals of your
program, and make sure the training is leading you in the right

So what now? Take a view of where you are and where you want to be. Set
a plan, perform at all times, live in the moment, compete on the stage,
and recover hard. Become who you want to be today there will never be a
better time.

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