Welcome to the Capital Mixed Martial Arts & Elite Fitness Training Network, an online resource for members and guests participating in several of our core programs: CrossFit, Royce Gracie Jiu-Jitsu, Muay Thai and Kid's MMA. Please use this page - featuring all of our programs - or select a specific program from the menu below and bookmark that page.
He lost over 52% of his initial bodyfat%. We had a close 2nd from Joe Cheadle, losing over 49% of his initial %. Great work to everyone. As a group, you lost over 267lbs of fat in 45 days!
And the Winning team was Team Cavemen, losing on average over 29% of their original bodyfat %.
100 Ft OH Walking Lunge (45/25#)
50 Air Squats
25 Good Mornings (45/33#)
CF ‘Fun’damentals WOD:
Stiff-legged Deadlifts and GHD Sit ups
Capital Elite Anaerobic Endurance WOD:
3+ hours before or after Capital Main WOD
Choose ONE sport and complete the following; all out efforts:
1:00 on, 1:00 off, 1:00 on, 0:50 off, 1:00 on, 0:40 off, 1:00 on, 0:30 on, 1:00 on, 0:20 off, 1:00 on, 0:10 off, 1:00 on
— reminder that Saturday is the final weigh-in / measure at 9:30am. Then a final team WOD to follow. I will be there around 1:45 Friday as well, for the few who can’t make it Saturday. So far people are having incredible changes in just 45 days. Great work all!
Capital Main WOD:
Warm up:
Run 400m
20 Groiners
20 Situps
10 Iron Crosses
Stiff legged deadlift review
WOD: “Stephen”
30-25-20-15-10-5 rep rounds of:
GHD sit-up
Back extension
Knees to elbows
95/65# Stiff legged deadlift
Post time to comments.
Capital Elite Anaerobic Endurance WOD:
Choose ONE sport and complete the following:
Swim: 8 x 50m
Bike: 8 x 1/4 mi
Run: 8 x 200m
C2: 8 x 250m
Rest: 60 seconds between each effort
Deviation: No more than 5 seconds (0:05) between efforts
Foul(s): (1 foul) 60 second isometric squat hold, (2+ fouls) 60 second isometric squat hold + maximum burpees in 60 seconds
Post times and fouls to comments.
If an athlete comes out of the squat prior to accumulating 60 seconds, the athlete may rest for no more than 5 seconds before resuming hold. The clock stops when the athlete breaks the hold.
For 2+ fouls, the isometric squat hold and set of maximum burpees are to be performed back-to-back.
Choose ONE sport and complete the following; cover as much distance as possible:
5:00 on, 2:00 off, 5:00 on, 1:00 off, 5:00 on
Post distance per set and total distance covered to comments.
B.
Row 1K
20 Muscle-ups
Row 1K
(Sub 4 pull-ups and 4 ring dips for each Muscle-up…Or Muscle-up transitions)
CF ‘Fun’damentals WOD:
Clean grip Deadlifts
Capital Elite Anaerobic Endurance WOD:
Choose ONE sport and complete the following; all out efforts:
Swim: 10 x 50m/y
Bike: 10 x 1/4 mi
Run: 10 x 100m
C2: 10 x 20 cal
Rest: Use a work:rest ratio of 1:5. Rest 5 times longer than the time to complete each effort.
Post times to comments.
