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02 Aug 2015

080315

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Strength:
A. RFESS (Rear Foot Elevated Split Squat) – 3×5 each leg
B. Bar Hang – 3 x max time

Work: AMRAP10 Ladder
2 Thruster, 95/65
2 CTB Pull-ups
4 Thruster, 95/65
4 CTB Pull-ups
6 Thruster, 95/65

With a continuously running clock for 10 minutes complete as many reps as possible. Increase the volume by 2 reps for each movement each round.

01 Aug 2015

080215

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EMOM 10
2 Power Clean + 1 Jerk, AHAP

rest 1o minutes

3 Rounds for time
Run 2o0m
7 Power Clean (use best weight from above EMOM)

31 Jul 2015

080115

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Heroes31 Project
AMRAP 31 with a partner
8 Thrusters, 155/105
6 Rope Climb, 15′
11 Box Jumps, 30/24″

Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

FIRE IT UP!

Today is the eve of our 10 year Anniversary Month! Much has changed over the last decade. I can remember starting out in a tiny (600 soft) yoga studio in Brookline Village with about 25 people that put their trust in me as they began this journey with a program called CrossFit. They were not really sure what it meant exactly except that you worked really hard, got sweaty, and hung out with some awesome people! I guess some things haven’t changed much at all really.

Today only a few of those original 25 are with us and they are the true Tribal Elders! I am very grateful to all of their support over the last 10 years and I consider myself fortunate to be a part of your lives.

With our 10 year Anniversary upon us, I am pleased to announce that there is another change happening. I have been speaking the last couple of months with Rob Stephenson the owner of Rugged CrossFit. I am pleased to announce a deal to merge our to CrossFit communities!

In the course of the next 30-60 days Rugged will cease operating in their current space and its members and equipment will migrate here to 100 Holton Street and we will become one super community! Rob will be coming on board as a Teammate/Coach. He brings with him a ton of experience and a philosophy of training that will make this transition very easy.

I have had the opportunity to sit and really get to know Rob and I am super excited that he will be joining our Team. Having another outstanding Coach on the Team is never a bad thing. We share a common vision of what fitness is and how it should be used.

There are many details that still need to be worked out on the day to day logistics such as schedule changes, etc. I will need help from all of you with feedback. I will be sending out a survey with some questions pertaining specifically to your needs as far as scheduling. Your assistance will help ensure a smooth and thorough transition for everyone!

Be on the lookout for some upcoming events as well to introduce members of both communities to each other. It’s going to be a blast and a great fusion of energy!

FIRE IT UP! FIRE IT UP!

PROGRAMMING

With the new month comes a new focus for the programming. We are going to continue the emphasis on building your aerobic base through running and rowing. Gymnastics will focus on grip strength training via bar hangs, farmer holds/carries, pinch and crush grips. Grip training will improve any movement that involves pulling.

For the Upper body we are going to be working the overhead lifts: press, push press, and jerk. The previous two months work with HSPU and hand balancing/walking will show the benefits to your overhead strength when we test various rep range maxes.

In August we will be emphasizing the single leg squat variations. This will help expose any imbalances between the legs and minimize them.

Here is next week’s programming:

Saturday 080115
Heroes31 Project
AMRAP 31 with a partner
8 Thrusters, 155/105
6 Rope Climb, 15′
11 Box Jumps, 30/24″

Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

Sunday 080215
EMOM 10
2 Power Clean + 1 Jerk, AHAP

rest 1o minutes

3 Rounds for time
Run 2o0m
7 Power Clean (use best weight from above EMOM)

Monday 080315
Strength:
A. RFESS (Rear Foot Elevated Split Squat) – 3×5 each leg
B. Bar Hang – 3 x max time

Work: AMRAP10 Ladder
2 Thruster, 95/65
2 CTB Pull-ups
4 Thruster, 95/65
4 CTB Pull-ups
6 Thruster, 95/65

With a continuously running clock for 10 minutes complete as many reps as possible. Increase the volume by 2 reps for each movement each round.

Tuesday 080415
Strength: Shoulder Press – 5×5 (ascending weight)

Skill: 3 x 1 lap around the building (not timed but hard effort each time)

Work: 3 RFT
10 Power Cleans, 115/75
20 Unbroken Wallball Shots, 20/15 (30#/20# Rx+)

Wednesday 080515
Strength:
A. Weighted Step ups – 3×10
B. Plate Pinch – 3 x max time

Work: EMOM 10
5 Deadlift, add 10/5# each round

Thursday 080615
Work: 6 RFT
Run 1 lap
20 Pull-ups

Grip/ABS: 1. Crush grip – 3 x max
2. Strict T2B – 3×8

Friday 080715
Strength:
1. Push Press – 5×5, ascending

2. Thruster – 3×8, ascending

Work: Row 3k

30 Jul 2015

073115

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TEST: “Helen”
3 rounds for time
Run 400m
21 Swings, 24/16
12 Pull-ups

Strength: Pistols with weight – 6×3 each leg

ABS: A. AbWheel roll-outs – 3×10
B. Reverse Hypers – 3×10-15

29 Jul 2015

073015

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Skill: Run 100M x 5
These should be about 85% effort. Focus on solid mechanics and jog back to the start.

Power: Box Jumps 5 x 2 @ max height

Work: EMOM 12
3 Power Snatches – ascend to AHAP

28 Jul 2015

072915

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Strength: A. DB Bench Press – 4×6 (compare to 7/9)
B. Horizontal Body Rows – 4×6 @ tempo of 2121

Skill: Rope climb x 10

Work: 3 Rounds for time
20 Box jumps, 20″
25 OH Swings, 24/16kg
30 Knee to elbows

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27 Jul 2015

072815

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Strength: Front Squat – 3×5 add 5-10# compared to 7/16
~perform 3 sets of max ring dips between each working set

Skill: Practice your hand balancing off of the wall for 8 minutes

Work: Row 100 calories for time & distance

26 Jul 2015

072715

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Work: AMRAP 20
Run 1 lap
12 Shoulder to overhead, 115/75
12 Back Rack Lunges (6 each leg)

ABS: A. AbWheel Rollouts – 3×10
B. Back Extension – 3×10-15

Perform A/B as a superset. Rest 2 minutes in between each superset.

26 Jul 2015

072615

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“Coe”
10 rounds for time
10 Thrusters, 95/65
10 Ring Push-ups


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