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Fire It Up Friday – August 2

**Reminder** – CrossFit Boston will be closed this Sunday.  The staff is going to be on site at CrossFit Great Barrington.  All members are welcome to come as well.  Here are the details:

9:00-11:00am: Oly Seminar with Coach Neal

11:00-11:30am: TEAM THROWDOWN between CF Boston and CFGB

11:30am-1:30pm: BBQ and beverages

2:30pm: BSO concert @ Tanglewood
Fire It Up! Fire It Up!

Lot’s of personal records being made this week with “Filthy Fifty” and the strength cycle.  It is great to see the progress being made with a plan and some pure determination.  Your efforts are really paying off.

I know that I can speak for the coaches that you all inspire us to keep training hard ourselves.  Watching everyone push to the limits on the air dyne for tabata intervals on Wednesday was especially motivating.  The “paincycle” can be a really potent conditioning tool and you all stood up to the challenge.  Great work!

When Your Not Training

With all the hard work each of you is putting in, be sure to pay close attention to your recovery and nutrition.  Alex had a great post on Wednesday regarding protein powders.  If you missed it you can read it here.  I am a big believer of using protein shakes immediately post workout to aid in recovery.  I am less sore and can come back and train hard again the next day when I adhere to that plan.  I then follow up with another meal about 1.5 hours after my session to get more fat and protein in my body.

I have been getting more sleep lately too.  This is playing a large role in feeling more refreshed in the mornings and being better prepared to perform in my training sessions.  I try to get at least 7 hours of sleep.  On a few occasion I am able to sneak 9+ hours.  That is usually on the nights that it’s my turn to get my daughter to sleep. :-)

If you are not getting at least 7 hours a night, try to block in 15-20 minutes naps during the day.  It will make a difference on how you feel and increase your productivity.  Give a go and let us know how it works for you.

What’s on Tap

Saturday August 3rd
5 rounds for time
Run 400m
30 Box jumps, 24″/20″
30 Wallball shots, 20#/14#

Sunday August 4th

Closed for event at CrossFit Great Barrington

Monday August 5th
Back Squat – 55%/5, 65%/3, 75%/3, 85%/max reps and then back down

Complete as many reps as possible in 3 minutes

rest 6 minutes

5 rounds for time
10 Pull-ups
10 Overhead swings, 32kg/24kg

Tuesday August 6th
Complete as many rounds as possible in 25 minutes
Run 200m
5 ground to overhead, 135#/95#
15 sit-ups
Run 400m
10 ground to overhead, 135#/95#
20 sit-ups
Run 800m
15 ground to overhead, 135#/95#
25 sit-ups
Run 1600m
20 ground to overhead, 135#/95#
30 sit-ups

Wednesday August 7th
Bench press – 55%/5, 65%/3, 75%/3, 85%/max reps and then back down

Complete 6 rounds for time…
500m row
20 push-ups

Thursday August 8th
Deadlift – 55%/5, 65%/3, 75%/3, 85%/max reps and then back down

Complete as many rounds as possible in 12 minutes…
10 Deadlift, 185#/125#
10 Step-ups, 24″/20″

Friday August 9th
Practice muscle ups and double unders for 20 minutes

Complete 7 rounds for time…
200m run
15 Thruster, 115#/75#

Saturday August 10th
Complete every minute on the minute for 15 minutes…
2 snatch @ 75%

Complete 30 reps for time…
135#/95# Snatch

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