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11 Aug 2014

081214

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1a. Strict Ring Dips, 8-12 reps x 3 sets, rest 1:00 between sets 
1b. Strict Toe 2 Bar, 8-12 reps x 3 sets, rest 1:00 between sets

2. EMOM 12 
1 clean and jerk @ 80%

3. O’Neill – 4 minute max distance test on Rower

10 Aug 2014

Get Moving!

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I hope all of you had a GREAT weekend :) 

Now, down to business!

So, all of you guys come into class early, roll out on a foam roller and do static stretching. But, here is my concern, you guys shouldn’t roll out, or do static stretching on rested/cold muscles. Do a little dynamic stretching before, and work with the PVC before you grab a band for mobility movements. If you are trying to stretch muscles, when you are not warm yet, you won’t get anything from it. Give them some love and loosen up! Then you will get a hell of a lot more, rolling out and doing static stretching. 

Lets look at the works outs this week..

Monday: Front Squat AND Fran…oh boy! 

Tuesday: Strict Dips, Strict TTB, and Clean + Jerk.

Wednesday: Burpees, Giddy up! Deadlifts, and Turkish get up!

Thursday: Row, Ring Rows, Push ups, and V-ups.

Friday: Rope Climb and GTOH. 

 

So, for Mobility this week guys, do DYNAMIC stretching before you roll out. PLEASE, do me a favor and try it! Now, you know what your doing for work this week, so get the PVC and do a warm up with the exercises you are doing. PRACTICE FORM. Grab a bar, and do some reps to wake your muscles up! For dips, TTB, Turkish get ups, ring rows, push ups…you know what I am going to say..do 5 reps, 4 reps or 3 reps of each. THEN break into the band, 4 way, rolling out on a foam roller or a lacrosse ball. Mark my words, you will be thankful if you actually try this. So, for the WOD you won’t just be ready to go…you will already be going! 

ONE more thing. Down Dawg, Upward Dawg…DONT forget them, ALWAYS DO THEM! 

 

Shannon Flahive liked this post
10 Aug 2014

081114

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1. Front Squat @ 30×2, 7-9 reps women/73% x 3 reps for men x 5 sets, rest 
2:00 between sets

2. “Fran” 
21-15-9 
Thruster, 95/65 
Pull-ups

09 Aug 2014

081014

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Complete for time

With a Partner, lift 3 ton (6000 pounds) from ground to overhead in the following manners:

Snatch 
Clean and overhead in any variation

THEN

The team must Row 3k while one partner is holding the barbell, loaded the same as it was for part 1, in a front rack position. Partners may switch as frequently as desired but MUST switch if the barbell is removed from the front rack position.

08 Aug 2014

080914

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1. Push Press – 3RM

2. 5 rounds for time 
10 CTB Pull ups 
10 STO 135/95 
10 FR Walking Lunges each leg 135/95

08 Aug 2014

Buffalo Wings and T-Shirts!

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Hey guys! Our Buffalo wing gathering is on for this Sunday at 4 PM at Silvertone (69 Bromfield Street, Downtown) Buff’s Pub (317 Washington Street, Newton). For those without cars, we can meet at the gym at 3:30 and carpool in together. If you haven’t yet emailed me to let me know you’re coming, please do so at [email protected] Also, I’m curious to see how many people would be interested in snagging a classic CFB05 t-shirt (and in what colors and sizes), should they become available again. Comment away!

07 Aug 2014

080814 – FIRE IT UP!

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It’s another Friday and I am reaching out to you from the beautiful White Mountains of New Hampshire. Tomorrow the Thompson Clan has an epic day planned at Santa’s Village. I will be sure to add a picture of the view in the morning for all to see. Don’t worry, I have a great WOD planned for the AM before everyone is up and the adventure begins. It’s gonna be an AMRAP 10 of:

200m hill sprint
10 push ups
10 lunges each leg
10 V-ups
10 Squats

with 5 burpees every minute on the minute

Looking forward to rocking that one out for sure.

August, and the summer for the matter, is usually a great time for members to get away for a bit. That doesn’t mean that you have to give up your fitness. It’s easy to get in some quick WOD’s and you are only limited by your own creativity. Another tip, try to stay at places that have a kitchen. We have a full kitchen and this allows us to control what goes into our mouths. HUGE!

NEXT WEEK’S PROGRAMMING

We are going to be testing quite a bit this week. Get ready to go and work hard!

Saturday 8/9

1. Push Press – 3RM

2. 5 rounds for time
10 CTB Pull ups
10 STO 135/95
10 FR Walking Lunges each leg 135/95

Sunday 8/10

Complete for time

With a Partner, lift 3 ton (6000 pounds) from ground to overhead in the following manners:

Snatch
Clean and overhead in any variation

THEN

The team must Row 3k while one partner is holding the barbell, loaded the same as it was for part 1, in a front rack position. Partners may switch as frequently as desired but MUST switch if the barbell is removed from the front rack position.

Monday 8/11

1. Front Squat @ 30×2, 7-9 reps women/73% x 3 reps for men x 5 sets, rest 2:00 between sets

2. “Fran”
21-15-9
Thruster, 95/65
Pull-ups 

Tuesday 8/12

1a. Strict Ring Dips, 8-12 reps x 3 sets, rest 1:00 between sets
1b. Strict Toe 2 Bar, 8-12 reps x 3 sets, rest 1:00 between sets

2. EMOM 12
1 clean and jerk @ 80%

3. O’Neill – 4 minute max distance test on Rower

Wednesday 8/13

1. AMRAP 7 – Burpees

2a. Deadlift 6,6,4,4 reps are touch and go and heavier than 7/24, rest 1:00 between sets
2b. 2 TGU each side with KB’s, moderate weight, rest 1:00 between sets

3. Double Unders 100 reps x 3 sets

Thursday 8/14

Complete for time

Run 1000m

then 10 rounds of the following circuit

10 Ring Rows (feet on a box)
20 Push-ups
30 V-ups

then

Run 1000m

Friday 8/15

1. Overhead squat – 15RM

2. For time (20 minute cap)
1 rope climb
21 ground to overhead, 115/75
2 rope climb
18 ground to overhead
3 rope climb
15 ground to overhead
4 rope climb
12 ground to overhead
5 rope climb
9 ground to overhead
6 rope climb
6 ground to overhead
7 rope climb
3 ground to overhead

 

Dan Geller liked this post
07 Aug 2014

080814

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AMRAP 10
Run 200m
7 HPC 95/65
5 Burpees

rest 5 minutes

AMRAP 10
Row 300m
5 Deadlift, 135/95
5 Burpees

rest 5 minutes

AMRAP 10
15 Wall ball shots, 20/14
10 Box Jumps
15 Row Calories

Hey CFB!vijayback

Congrats to all the people that performed the CrossFit Total last week and hit some new PR’s!  Lot’s of hard work paying off and it’s awesome to see.  Keep up the hard work and let’s keep crushing it as we head into the Fall.

As a coach I hope to continually teach you new things and give you tools to improve yourselves.  Over the past week if you’ve been taking the noon class with me you may have experienced a new warmup that improves your mobility and gets you ready to move with the barbell.  That warmup is a variation on the morning warmup I learned from The Movement Fix.  I’ve been giving it to a number of my private training clients as well and it seems like it really helps everyone loosen up and move a lot smoother.  

If you workout in the morning or don’t want to sit around all day getting tight before the evening classes, then you should give the warmup in the video above a try, every morning for the next week.  Let me know how it goes.  If you’re unclear about some of the movements let me know and I’ll get you fixed up.

If you’d like to see the improvement this makes be sure to test and re-test with a couple of air squats before and after.

Here’s the routine:

upper
10 shoulder rotations
10 prayer stretches
10 crab walk rocks

lower
10 ankle moves
10 hip rotations
10 straight leg raises
10 hip extensions
repeat on other leg

spine 10 cat camels (don’t push the ranges of motion)

06 Aug 2014

080714

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1. Deadlift – 4, 4, 2, 2, rest 1:00 between sets, heavier than 7/24

2. Row 10 minutes at Zone 1 (nice and light)
+
15 rounds
Run :30
Walk :30
+
Row 10 minutes at Zone 1 (nice and light)


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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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