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WORKOUT OF THE DAY

FIRE IT UP! BAY STATES RECAP & WEEK 31 PROGRAMMING

Just a reminder that there will not be any Weightlifting class this upcoming week. Hit the regular group classes, we have started the Power Clean cycle there so you will be getting a ton of work there to improve mechanics and make progress.

If you didn’t see our Social Media this past weekend, we had 7 participants from the Our Crew Weightlifting Team lifting at the Bay State Games. Everyone did a fantastic job and I am extremely proud of each’s efforts and mental toughness when things went off plan, as they will do. Here are video links to their lifts.

Sophie: https://youtu.be/uIG5ytOOzg4
Ujio: https://youtu.be/4QIuMGWmboI
Kelly: https://youtu.be/XLs5u_vZEJM
Ali: https://youtu.be/EjY8Cr7ULHs
Jon: https://youtu.be/jN2On-pjewg
Mobility Martin: https://youtu.be/JoSNF_IY25Y
KWC: https://youtu.be/WTtlls9MnlU

PROGRAMMING

We are finishing our Squat cycle and have tested in for the Power Clean cycle. Be sure to find your current 1RM if you did not make it in on Thursday.

Monday – August 1, 2016 – 160801
Context: Practice
Mobility: Hip (playlist video here)

Strength: 7×2 back or box squat – 12 of 13 (7 sets of 2 reps, same weight across, approximately 90-95% of max).
Super Set: 7×4 half kneeling single arm dumbbell/kettlebell shoulder press (7 sets of 4 reps, “across,” same weight for each set). Instructional video here.

Metabolic Conditioning: “White Wedding
7 minute AMRAP (As many rounds as possible)

Chin-Ups (5 Strict, 6 Kipping, 6 ring rows)
5 Dumbbell Shoulder Press (50lbs, 30lbs, 20lbs)
15 wall ball (20lb/10ft, 14lb/9ft, 10lb/8ft)

Scaling Guide: 3-5 rounds, about 1:45 per round. Scale Up: 8 chest to bar chin ups, 30lb/20lb wall ball

Compare to: May 13, 2016

Coaching Tips: The “chin-up” is hands supine (palms facing you).  Make sure you still hit full extension/lockout at the bottom.  If you are unsure if you should do strict or kipping, do as many strict as possible each round, then do some kipping once you hit failure. The dumbbell shoulder presses need to be strict (no help from the legs or hips at all).  For wall balls, try and use your legs as much as possible to save your shoulders!

Optional ‘Cash Out’: 30 burpee box jumps

Tuesday – August 2, 2016 – 160802
Context:  Competition
Mobility: Shoulder (playlist video here)

Skill Practice Warm Up: Spend 10 minutes working up to a challenging set of 5 pistol progressions, pistols, or weighted pistols (5 per leg).  Plan on doing at least 4 sets.

Metabolic Conditioning: “Basket Case
13 minute AMRAP (as many rounds as possible)

30 double unders (60 singles)
8 front squat (50% of 1RM)
8 toes-to-bar
8 kipping handstand push-up (8, 5, 8 reps of push press with the bar weight above)

Scaling Guide: 3 – 6 rounds, about 3 min per round. Scale Up: 60% front squats, 4 bar muscle ups instead of toes to bar.

Coaching Tips: With four movements and a relatively short time domain, be careful not to waste too much time between movements.  Even though the HSPU are the only shoulder pressing movement here, the shoulders will get very fatigued from the double under, front squat, toes to bar combo.  That said, pace (and scale/regress) your HSPU wisely so you aren’t using your neck like a pogo stick.  For some, it will be a good idea to just keep the reps down here (even down to 3 per round, rather than get stuck or go down to push presses).

Optional ‘Cash Out’: 16 suitcase lunge steps, 200m run, 2 rounds

Wednesday – August 3, 2016 – 160803
Context: Practice
Mobility: Hip (playlist video here)

Strength: 5×3 power clean – 1 of 14 (5 sets of 3 reps, same weight across, approximately 60-70% of max).
Super Set: 5×5 ring dip / ring push up (5 sets of 5 reps, “across,” scale to the same challenge for each set).

Metabolic Conditioning: “Happy Trails
For Time. 4 Rounds

8 Dumbbell Hang Power Clean (50lbs, 30lbs, 20lbs)
12 Box Jumps (24in, 20in, 12in)

Then 800m Run (After the 4 rounds)

Scaling Guide: 5 – 10 min

Coaching Tips: Make sure your ankles are warmed up and mobilized for this one. Grit through the 4 rounds as fast as possible then pace the first half of the run. Speed up once you know how you feel during the run. Don’t forget to sprint the last part of the run!

Optional ‘Cash Out’: 20s L sit, 20 Calorie row, 3 rounds

Thursday – August 4, 2016 – 160804
Context: Practice
Mobility: Ankle (playlist video here)

Skill Practice Warm Up: Spend 8 min working on Turkish Get Ups.  Perform at least 5 per side.

Metabolic Conditioning: “You Only Live Twice
14 minute AMRAP (As many rounds as possible)

6 power snatch (50% of 1RM)
3 overhead squats (same, scale to 6 front squats if you lack mobility for overhead squats)
40 ft bear crawl (20 ft out/20 ft back)
200m run

Scaling Guide: 5-8 rounds

Compare to: April 28, 2016

Coaching Tips: If you lack the mobility for the OHS, but have enough strength to snatch the weight, do 6 front squats instead. That way you don’t have to scale down the weight on the power snatches to accommodate your overhead squats. Bear crawl is 40 ft – you can do 20ft out / 20 ft back or just 40 ft all at once. If you do 40ft make sure it doesn’t take you past the ”start line’ of the run.

Friday – August 5, 2016 – 160805
Context: Practice
Mobility: Hip (playlist video here)

Strength: 6×3 back or box squat – 13 of 13 (6 sets of 3 reps, same weight across, approximately 90-95% of max).
Super Set: 6×5 half kneeling single arm dumbbell/kettlebell shoulder press (6 sets of 5 reps, “across,” same weight for each set). Instructional video here.

Metabolic Conditioning: “Asteroid”
7 minute AMRAP (As many rounds as possible) 

5 left hand dumbbell presses (50lbs, 30lbs, 20lbs)
5 right hand dumbbell presses
15 ‘heavy’ American kettlebell swings (70lbs, 53lbs, 35lbs)
20 abmat sit ups

Scaling Guide: 3-6 rounds, about 1:30 per round.

Coaching Tips: Be STRICT on the single arm dumbbell presses! Don’t let your knees bend OR let yourself shift to dip the shoulder to get some extra push. Sometimes it helps to put your free hand on your abs to make sure you are keeping your core tight throughout the movement. Keep the torso rigid for the kb swings and don’t let the shoulders.

Optional ‘Cash Out’:  100m farmer carry, 30 cal row, 2 rounds

Saturday – August 6, 2016 – 160806
Context: Practice
Mobility: Hip (playlist video here)

Metabolic Conditioning: “Black Swan“
20 minute AMRAP (as many rounds as possible)

With a PARTNER, one person working at at time (except on burpees)

10 round trip fireman carry’s (40’ out and 40’ back) (scaled: piggy back carry)
50 hip extensions or med ball good mornings (20lb / 14lb* / 10lb)
20 chest-to-bar pull-ups (scaled: jumping chest to bar) or 10 bar muscle ups
12 pistols
12 synchronized burpees* (both chests hit the ground together, both jump together)

Scaling Guide: 3 – 5 rounds, about 5 min per round

Compare to: NEW WORKOUT!

Coaching Tips: Split up the Fireman Carry’s early on between partners to save the legs for the later rounds. Keep the back flat on the hip extensions/good mornings. It is best if you can hold the ball behind the neck, but if mobility is an issue, an acceptable sub is to hold it at the chest. If one person can do bar muscle ups and the other can’t, the bar muscle up count as 2 for 1.  Make sure the chest is actually making contact with the pull up bar each rep. Pistols can be switch legs as desired. The burpees must be synchronized at the bottom and the jump for them to count!

Sunday – August 7, 2016 – 160807
Context: Competition
Mobility: Shoulder (playlist video here)

Skill Practice Warm Up: Tabata Hollow rocks

Strength: 7×1 power clean – 2 of 14 (7 sets of 1 rep, same weight across, approximately 70-75% of max).
Super Set: 7×3 ring dip / ring push up (7 sets of 3 reps, “across,” scale to the same challenge for each set).

Metabolic Conditioning: “Push-Up Elizabeth“
For time. 21-15-9

Power clean (50% of 1RM)
Push-Up

Scaling Guide: 4-8 minutes. Scale Up: Power Clean Elizabeth (50% of 1RM Cleans and ring dips instead of push-ups)

Compare to: NEW WORKOUT! Or Elizabeth!

Coaching Tips: ink the power cleans early, but don’t blow up on the first round.  Drop them often if needed so you can do the later rounds in bigger sets. If you tend to blow up on push ups, break them up early so you can finish strong (avoiding singles at the end if possible).

Optional ‘Cash Out’: 15 burpees, 400m run with medball

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