29 Nov 2013
1. EMOM 20
ODD minute – 10 Toe 2 Bar
EVEN minute – 7 Power Clean, 155/105
2. Split Jerk – 10 minutes to work up to a max for the day
29 Nov 2013
Fire It Up! Fire It Up!
Great work on a short week. Both Monday and Wednesday there were plenty of personal bests in both the back squat and deadlift! Wednesday night Adam “Captain America” Voci set the new gym record for Mary with 13 + 6 rounds and Sophie Hu was just 5 reps shy of tying the gym record with 8 + 25 rounds. Great job to both of you!
What’s On Tap
11/30 – Saturday
1. EMOM 20
ODD minute – 10 toe 2 bar
EVEN minute – 7 power clean, 155/105
2. Jerk – 10 minutes to work up to a max single for the day
12/1 – Sunday
Teams of 2 complete 3 rounds each alternating movements:
Deadlift hold, 245#/165#
While one athlete is rowing the 500m AFAP, athlete #2 will hold the bar at the top of the deadlift position. If the bar is put on the ground, athlete 1 must stop rowing until the bar is locked out again. The score is the total time of the team to complete 3000m.
12/2 – Monday
1. Clean – 15 minutes to work up to a max single for the day
2. 4 rounds for time
7 DB Power clean, 55/35
14 Fr. Rack DB forward lunges, 55/35
21 DB Thrusters, 55/35
12/3 – Tuesday
1. Press – 5×3
2. AMRAP 20
10 Burpees to a 45# plate
10 OH Swings, 32kg/24kg
12/4 – Wednesday
1. 5 rounds for time
10 Snatch, 135/95
20 OH Walking lunges, 45/25
2 Muscle ups
2. Handstand Push ups – 6×2 (strict)
12/5 – Thursday
1. Snatch – 15 minutes to work up to a max single for the day
2. Row 500m x 5
rest 1:00 between sets
12/6 – Friday
1. Front Squat – 7×2
4 rounds for time
27 Box Jumps, 24″
11 Squat Cleans, 145/100
“The Gobble Gauntlet”
50 Sit Ups
40 Air Squats
20 Push Ups
10 Split Squat Jumps
Thanksgiving is one of my favorite days of the year. It’s a day of hanging out with family and friends while enjoying good food and football. Many people do Turkey Trots or get up and walk the beach together before digging into a bountiful feast. Hopefully you’ve got something planned. If you don’t … try the Gobble Gauntlet with your friends. Get outside and be active before relaxing for the rest of the day.
During the holidays you may be traveling or away from a gym, so be sure to stay active and get creative with your workouts. Today is supposed to be a rest day, but this can count as active rest especially if you’re doing it for fun with friends and family. Keep a consistent pace and keep pushing. This is a good one to work on your endurance.
Post Time to comments!
26 Nov 2013
Thanksgiving marks the first feast of the many you’ll eventually have during a typical holiday season. While Thanksgiving is a time to eat good food, celebrate family and cultural traditions, and enjoy being around loved ones, it can be those things without completely derailing the diet you’ve been crushing lately. Because, the holidays don’t have to be a 6 week hiatus from all healthy habits. Here are a few tips to help you stay on track AND enjoy delicious, tasty foods this holiday season.
Tip 1: Designate Your “Cheat Days”
You remember when I wrote about cheat days right? Well, if you don’t have time to read it, let me sum it up for you: cheat days have beneficial effects on hormone levels and mood that can help you in the weight loss or maintenance process – if done right. So pick a few cheat days. Maybe, say 6 over the next 6 weeks. For example, mine will probably be
This way, you have set days to enjoy holiday goodies, and the rest of the time you stick to a healthy diet of plenty of fruits and veggies, lean proteins, healthy fats, and a little dairy.
Tip 2: Cheat Right
According to the research, the best cheat day meals (to have those beneficial effects on hormones) are high in protein and carbs, and lower in fat. Keep this in mind as you eye the spread this Thursday. That means plenty of turkey, potatoes, a dinner roll, and cranberries. Go easy on the butter and heavy casseroles.
Tip 3: Keep the Veggies at the Party
I know, I know, I just said this should be your cheat day. But “cheat day” doesn’t mean “eat nothing healthy all day”, it just means there’s wiggle room. So make sure you get some veggies on feasting holidays by either eating some throughout the day (spinach in a smoothie at breakfast, raw veggies and guacamole for a snack), or include them in the meal in the form of a side salad or some green beans with toasted almonds. Not only do veggies (and fruits) have important vitamins and minerals, they also have fiber, which will help you digest all that turkey later in the day.
Tip 4: Spread it Around
My favorite thing about Thanksgiving (and Christmas) dinner is….
LEFTOVERS! What this means is, you don’t have to eat everything on the table Thanksgiving day. Didn’t make it to the sweet potato casserole? No worries, have a small taste the next day with eggs to fuel your Black Friday adventures. In the photo to the right, you can see an example of this – I paired my sweet potato casserole from a recent Friends-giving with a lean, grilled hamburger over salad.
Tip 5: Don’t Stop Moving!
This one is important for a few reasons. While I always like to say “you can’t out train a bad diet”, exercise is still really important, especially this time of year. Not only does exercise burn calories, some research has shown that morning exercise may reduce your appetite throughout the rest of the day. So get a morning workout in on Thanksgiving day (maybe a run, a bike ride, or some burpees…) before the Thanksgiving day parade, dog show, and eating begin.
26 Nov 2013
Snatch High Pull + Snatch 602X3 70 4X3 75 4X3
C&J 70 2X2 75 X2 80 3X2
BS 70 X3 80 X3 85 X3 90 4X2 LOW BAR
Clean Deadlift 80 X2 90 X2 100 3X2 ( % of your clean, slow deliberate movement, mimic clean)
Upright Row to Press 4X8
Hypers 3X10 Abs 3X20
Power Snatch 50 2X3 60 X3 70 4X3
Power Clean to Push Press 60 2X3 70 X3 80 3X2
Front Squat: (70%/5)2, (80%/4)2, (90%/3)2
Hypers 3X10 Abs 3X20
25 Nov 2013
1. 3 position snatch – (high hang/mid hang/floor)
7 x 1
2. 3 Rounds for time
20 DB snatch, 65#/40#
40 Double Unders
Advanced-Unbroken Double Unders
24 Nov 2013
1. Back Squat – 3×6
2. Row 5:00 (distance)
Tabata squats (reps)
Row 5:00 (distance)
24 Nov 2013
WE NEED 4 MEN TO COMPLETE 2 MORE TEAMS!
Time: 10 a.m. – 3 p.m.
Location: North Shore CrossFit @ 121 Liberty Street, Danvers MA
We have 6 teams so far! We are in need of 4 men who want to show of their incredible talents.
If you have not registered your team do it soon or it will close out. Each team needs a team leader to register them. Here are step by step instructions to make it easy!
1. Ask Coach G2 or Tina if you need a team.
2. If you have been designated a team then have your team leader register your team. Here is the link: Not Your Average Joes
3. Come up with a Team Name–It’s easy! I looked at Evan’s t-shirt and now we are the Biscuits & Gravy team!
4. When you have registered your team have your team leader email Tara from North Shore CrossFit with your team name, team mates names, and t shirt sizes. [email protected]
5. Split the cost! It’s $140 per team.
6. We will have a car pool list when the date gets closer!
Hope that helps!!