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29 Nov 2013

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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

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:

Row 500m
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 Pull-ups
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

2. “Klepto”
4 rounds for time
27 Box Jumps, 24″
20 Burpees
11 Squat Cleans, 145/100

 

29 Nov 2013

112913

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CLOSED FOR THE HOLIDAY

“The Gobble Gauntlet”

800m Run

50 Sit Ups

800m Run

40 Air Squats

800m Run

30 Burpees

800m Run

20 Push Ups

800m Run

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!

Happy Thanksgiving!

 

26 Nov 2013

Tips For A Healthier Turkey Day

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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

 

  • Thanksgiving Day
  • Gym Holiday Party
  • Work Holiday Party
  • Christmas Eve
  • Christmas Day
  • New Years Eve

 

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.

 

Photo 

26 Nov 2013

112713

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1. “Mary”
AMRAP 20
5 Handstand push ups
10 Pistols
15 Pull ups

2. Deadlift – 3×6

26 Nov 2013

Olympic Lifting Class~Listen Up!

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IMG_5405
Olympic Lifting will be held tonight; however it is an open lifting session.  I will not be there to coach the class, but programming will be provided and the platforms will be available.  Everyone help each other in a supportive manner.  If you see something someone is struggling with and you personally have corrected the issue for yourself, offer advice.  If you are using you tube as your resource, please refrain from comment.  With that said use your common sense, work hard, and be safe.  I will also be out Saturday, but I am sure the platforms will be available and programming is below.  I wish everyone a safe and happy Thanksgiving.  I will be back Tuesday.  I will be available by e-mail.  First person there please white board the workout.

Julie G.

Tuesday 26NOV13

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

 

Saturday 30NOV13

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

112613

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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

112513

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1. Back Squat – 3×6

2. Row 5:00 (distance)
Tabata squats (reps)
Row 5:00 (distance)

24 Nov 2013

Not Your Average Joes Competition

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WE NEED 4 MEN TO COMPLETE 2 MORE TEAMS!

gym2When: Saturday, January 18th

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!! 

 


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Athlete of the Month

  • “Warrior” Linh Nguyen

    Warrior Linh

    Tell us about yourself. What was your background growing up? Sports? Activities? I’m passionate about higher education, fitness, and craft beer (even though I’ve pledge not to drink until after I conquer the Spartan Beast in September). I was born and raised in Massachusetts and took a job opportunity in which allowed me to relocate […]

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