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SCHEDULE

This weekend the gym will be closed while we host the CrossFit Level 1 Trainer Seminar.  There will still be a track workout with Coach Voci so be sure to head over to the Harvard Track. 

On Marathon Monday, Patriot Day, we will be running one WOD at 10am. It will be the Hero WOD Travis Manion:

7 Rounds for time
400m Run
29 Back Squat, 135/95

We wish the best of luck to CFB’ers Cissy Young and Zack McWade as they participate in the marathon. Look out for them if you are heading to the course to cheer on the race!

PROGRAMMING

Everyone has been doing a great job of attacking the strength workouts the last couple of weeks. Many PR’s have been set.  Keep it up, and stay focused. The increase in the strength will continue to help you in the WOD. The greater capacity you have to large loads, the greater your capacity will become to perform work.

Here is the upcoming week’s programming:

Saturday 4/19 – CLOSED FOR LEVEL 1 (Meet at Harvard Track for 9AM WOD)

Sunday 4/20 – CLOSED FOR LEVEL 1 (Meet at Harvard Track for 9AM WOD)

Monday 4/21 – PATRIOTS DAY 10AM WOD ONLY

Travis Manion Memorial WOD

7 Rounds for time

400m run
29 Back Squat, 135/95

Tuesday 4/22

1. Back rack reverse lunges 5×5 (each leg)

2. For time
500m row
21 push ups
21 power cleans, 95/65
500m row
15 push ups
15 power cleans, 135/95
500m row
9 push ups
9 power cleans, 185/125

1. Build up to a challenging weight and perform 5×5 at that weight

Wednesday 4/23

1. EMOM 10
5 pullups
8 burpees

2a. Farmer Carry 50′, 3 x AHAP
2b. 200m Run

Thursday 4/24

1. Deadlift – work up to a 3RM

2. AMRAP 15
21 OH Swings, 24/16kg
9 Handstand push ups

Friday 4/25

1. “Chelsea”
Complete every minute on the minute for 30 minutes

5 Pull ups
10 Push ups
15 Squats

Scaling option
3 Pull ups
6 Push ups
9 Squats

2a. Front Rack Walking Lunges – 3×50′ AHAP
2b. Toe 2 Bar – 3 x max reps

17 Apr 2014

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1. Baseline – For time
Row 500m
40 Squats
30 Sit ups
20 Push ups
10 Pull ups

2a. Practice hand balancing and hand walking for 20 minutes
2b. Abs – Accumulate 100 hollow rocks

16 Apr 2014

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1. Back Squat – work up to a 5RM

2. Complete for time
75 Power Snatches, 115#/75#

15 Apr 2014

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1. Bench Press – work up to 3RM

2. 3 rounds for time
Run 400m
10 Deadlift at 60% of your 1RM
10 KTE

3. Glute Ham raises – 3 x 8-15

15 Apr 2014

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1. 3 x 500m row with 1 minute rest

2. EMOM 12 – 1 Power Clean + 4 Front Squats (AHAP)

3. Back Work – Good Mornings 3 x 8-10

12 Apr 2014

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TEAM WOD – Relay Race

For Time
500m run
25 CTB Pull ups
20 Pistols (10 each leg)
15 Power Cleans, 185#/125#
10 Burpee Box Jumps, 24″/20″
5 Strict Handstand Push ups (wall climbs scaled version)

TEAMS of 3. First person completes the 500m while other 2 rest. Once the CTB pull ups are started then person 2 can begin the 500m run. 2nd person cannot begin CTB pull ups until person one finishes, etc. 3rd person begins 500m run when the 2nd person finishes but cannot begin CTB pull ups until 2nd person is finished.

12 Apr 2014

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8am – Track WOD meet at Harvard Track and be ready to START at 8:00AM

1. Deadlift – work up to a 5RM

2. AMRAP10
10 Deadlift @ 60% of 5RM
10 One Arm DB Push Press, 65#/45#

3. 3 x 10-15 GHD sit ups

Tonight at 6:30PM is the Town Hall Meeting for all of our members. We will not be having a 6:30PM class. The meeting will be no longer than an hour and there will be refreshments provided. We look forward to seeing you there!

“You cannot drive your car looking at the rear view mirror. Focus on going forward.”

- Steve Harvey

I like this quote. It is important to learn from the past but it is not productive to obsess over it. Focus on how to make improvements. Apply this to your training. Your nutrition. Your life in general. It’s not easy but the faster you can move forward the sooner you will arrive where it is you want to go.

WHAT’S ON TAP

Saturday 4/12

8am – Track WOD meet at Harvard Track and be ready to START at 8:00AM

1. Deadlift – work up to a 5RM

2. AMRAP10
10 Deadlift @ 60% of 5RM
10 One Arm DB Push Press, 65#/45#

3. 3 x 10-15 GHD sit ups

Sunday 4/13

TEAM WOD – Relay Race

For Time
500m run
25 CTB Pull ups
20 Pistols (10 each leg)
15 Power Cleans, 185#/125#
10 Burpee Box Jumps, 24″/20″
5 Strict Handstand Push ups (wall climbs scaled version)

TEAMS of 3. First person completes the 500m while other 2 rest. Once the CTB pull ups are started then person 2 can begin the 500m run. 2nd person cannot begin CTB pull ups until person one finishes, etc. 3rd person begins 500m run when the 2nd person finishes but cannot begin CTB pull ups until 2nd person is finished.

Monday 4/14

1. Clean and Jerk – work up to a 2RM

2. AMRAP 6
6 Strict Dips
6 Strict Pull ups

rest 2 minutes

AMRAP 6
Row 10 Calories
10 Push ups

rest 2 minutes

3. For time
75 Wallball shots, 20#/14#

Tuesday 4/15

1. 3 x 500m row with 1 minute rest

2. EMOM 12 – 1 Power Clean + 4 Front Squats (AHAP)

3. Back Work – Good Mornings 3 x 8-10

Wednesday 4/16

1. Bench Press – work up to 3RM

2. 3 rounds for time
Run 400m
10 Deadlift at 60% of your 1RM
10 KTE

3. Glute Ham raises – 3 x 8-15

Thursday 4/17

1. Back Squat – work up to a 5RM

2. Complete for time
75 Power Snatches, 115#/75#

Friday 4/18

1. Baseline – For time
Row 500m
40 Squats
30 Sit ups
20 Push ups
10 Pull ups

2a. Practice hand balancing and hand walking for 20 minutes
2b. Abs – Accumulate 100 hollow rocks

10 Apr 2014

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NO 6:30PM Class Due To Town Hall Meeting

1. TEST 1 mile run

2. “Angie”
100 Pull ups
100 Push ups
100 Sit ups
100 Air squats

 

09 Apr 2014

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1. EMOM 15 – 2 Power Snatch AHAP + 1 MU

2. AMRAP 5
15 OH Swings, 32kg/24kg
15 Burpees

rest 5 minutes

AMRAP 5
15 Burpees
15 Step ups, 20″


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