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FIRE IT UP!

Fire It Up baby! It’s Friday and the last one for the month of August AND today is the exact day 10 years ago that CrossFit Boston opened for business. Pretty cool indeed! The summer is officially winding down with school beginning again. We want to welcome back those that have been away. We are looking forward to your return.

There is A LOT happening in September. Here is a quick run down and it may not be in any way complete, excuse me if I forget something.

Labor Day WOD – Rugged will be joining us Full Force on Labor for our 10am WOD. It will be either a Partner or TEAM WOD. Afterwards we will be firing up the grill so either bring some meat, a side dish, or some beverages.

Saturday 9/12 – “Glen” It has been 3 years since the attack to the US Embassy in Libya. Glen Doherty was a member at CFB when he was back visiting his hometown of Winchester, MA. On Saturday we will be honoring his memory with the HeroWOD named in his honor. We will have SFH at the gym to sponsor the event.

Sunday 9/20 – Ladies Brunch and Spa Day – Violet Skin Boutique (Brookline, MA) will be sponsoring a “Spa Day” for our Ladies 11am. More details will be released next week but partake in some mimosa’s and bloody mary’s while sampling some all natural skin care products. Pamper yourselves ladies!

Weekends – Rugged CrossFit members will be here at CFB on the weekends as we continue beginning the transition. The schedule will be growing as well on the weekends to accommodate.

PROGRAMMING
This month we will be focusing on the pistol (single leg squat), continuing grip strength work, and some uni-lateral overhead strength work with dumbbells and kettlebells.

Saturday 082915
Power: Clean & Jerk – work up to a TMFD (20 minutes)

Work: Partner WOD
Complete for time
Row 5000m
Max Handstand Push-ups

Partners must alternate every 10 reps. Record time and reps completed.

Scaling: Reduced ROM HSPU or DB shoulder press

Sunday 083015
HeroWOD
“René”
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

Monday 083115
Strength: Deadlift – 1RM (20 minutes)
10 x 1 (ascend to AHAP)

Work: AMRAP12
30 Swings, 32/24
12 Ring Dips

ABS: 3×12 – leg raises (add weight if able)

Tuesday 090115
Skill: Pistol Progression
Pistols – 50 reps each leg (alternate every 5 reps and add weight as able)

Work: EMOM 12
Odd – 3 Touch and Go Squat Cleans (Moderately Heavy)
Even – 7 Chest to Bar Pull-ups

Grip: Pinch Grip work

Wednesday 090215
Work: Complete each interval for time
Row 2k
rest 10 minutes
Row 2k
rest 10 minutes
Row 2k

Each round should be a strong effort but not maximal. Aim for negative splits. In between sets perform mobility.

Thursday 090315
Strength:
A. Kneeling Single Arm Overhead DB Press – 3×8 each arm
B. Single Arm DB Bent over row on a bench – 3×8 each arm

Work: Complete 3 rounds for time
Run 1 lap
15 Front Squats, 135/95

ABS:
A. L-sit – 6 x 30 seconds
B1. Reverse Hypers – 3 x 10
B2. Back Extensions – 3 x10

Friday 090315
TEST: “Diane”
Reps of 21-15-9
Deadlift, 225/155
Handstand Push-ups

Skill: Pistol Progression
Pistols – 60 reps (alternate every 5 reps, add weight as able)

21 Aug 2015

FIRE IT UP! August 21, 2015

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FIRE IT UP FOR A GOOD CAUSE!

We are into our second week of partnering with Sweat Angels. How this works is very simple. Each time to you come to the gym and workout, log on to your Facebook account and “Check-in” on the CrossFit Boston Facebook page.

Why?

1. Every check in by a member or a staff will result in $0.20 being donated to the cause. This month the cause is partnered with BuildOn.org. You can rest assured that each month the organization has been vetted to ensure that all donations are going directly to the cause and not supporting the overhead of the staff.

SweatAngel Cause August

 

2. By checking in you will be helping the gym grow by increasing our exposure to a network of people that we may never have been able to reach.

These last two weeks alone has resulted in 19 new page likes and almost 200% more impressions since beginning the partnership. Thus far we have seen 47 check-ins. I want to see over 100 hundred check-ins before the end of the month. If we do it, I will perform 100 burpees!

WEEK OF 082815 PROGRAMMING

The last week of August has arrived. We are winding down the single leg strength and grip cycles. This week we are going to be testing the work. Its going to be exciting to see the improvements. Today we already witnessed some of the benefits with Pull-up Madness resulting in some new leaders. I know that some of this is not sexy but the hard work never is. Keep grinding away at it and you will come out better on the other side.

Saturday 082215
Power: Snatch – 17 minutes to work up to a technical max for the day

Work: Complete reps of 21-15-9 for time
Burpees
Wallball Shots, 20/15
Unbroken Double Unders

Sunday 082315
Power: 3 x 3 broad jumps (max distance)
Cover as much distance in 3 jumps. The jumps are to be touch and go.

Work: EMOM 20
15 Unbroken Double Unders
5 Deadlift @ 70%

Monday 082415
Strength:
1. Shoulder Press – work up to a heavy single
2. Clean – work up to heavy double

ABS:
A. Toe 2 Bar – 4×10
B. Reverse Hypers – 4×10

Tuesday 082515
TEST: Back Squat – 3RM

Work: EMOM 15
2  Bar Muscle-ups
6 Front Squats, 115/75

Sub 4 CTB Pull-ups if you cannot perform bar muscle-ups
Sub 5 Pull-ups if you cannot perform CTB pull-ups

Wednesday 082615
Warm-up: As Many Rounds For Quality – 6 minutes
25 Russian Swings, 24kg/16kg
10 Inchworms with 2 Push-ups
10 Ring Rows
10 Bootstrappers
10 Air Squats

Work: Row 100m x 10
1 minute of active rest on the rower between each set.

Grip/Hand balancing:
A. Max Bar Hang x 3 attempts
B. Handstand walk 3 x 50′

Thursday 082715
TEST: Run 1 mile

Strength:
A. Dumbbell Shoulder press – 6×3 (ascend to AHAP)
B. Max Strict Pull-ups

ABS:
A. AbWheel Roll outs – 3×10
B. Back Extension on GHD – 3×10-15

Friday 082815
TEST:
1. Push Press – 1RM
2. Bench Press – 5 RM

Grip: Pinch Grip

Work: Row 15 minutes (at easy pace)

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13 Aug 2015

FIRE IT UP! AUGUST 14, 2015

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FIRE IT UP!

I am away on a little family vacay visiting my family back in Pittsburgh/Latrobe. I don’t venture home too often but this year while home the Thompson’s will be in town for the Family Reunion and Jessica and the girls will meet as many as 50 relatives for the very first time. This is the first time Jess and I have been away since February break. It’s important to break away and recharge the batteries. With the work that has been put into finalizing the merger with Rugged this is exactly what the doctor ordered.

The original prescription of CrossFit included getting away from the gym from time to time and using your fitness in other endeavors. It’s meant to be more than just being good at fitness. Use that fitness, outside the gym walls. Wicked Fit. For Life! This week I am not going to be touching a barbell. I will be running, playing, (gasp) swimming, and using my body as the only resistance that I will move. I am looking forward to it.

I won’t be around to see Nancy tomorrow. Do me a favor, go to our Facebook Page and check in and post your Nancy results. I think you all will crush the leaderboard and I want to be there in spirit if not in person.

SWEAT ANGELS & FACEBOOK

We have partnered with Sweat Angels. As a community we used to be very involved with giving back through various causes, think Fight Gone Bad for those that have been around for a while. Lately we fell off track.

Sweat Angels is a way for us to get back involved and continue to do it on a regular basis. How does it work? I pay a monthly subscription. With a certain number of checkins on our CFB Facebook page, money is disbursed to the cause that has been chosen for that month. (This month we are raising money to help build schools for children in poorer countries.) The community supports a great cause. The gym benefits by the exposure to your sphere of influence. It is referral marketing at its best.

Lets do some great things together. Please help by checking in each and every time you come to the gym. let your friends know that you are here and what you are doing. We will help those that need it and help CFB continue to grow!

PROGRAMMING

Week 4 of grip work, single leg strength, and upper body strength. Listen, I cannot emphasize the importance of developing killer grip strength. It will improve your lifts and gymnastic work. Don’t skip it and don’t half ass it.

Saturday 8/15
Strength:
A. DB Shoulder Press – 6×3 (ascend to AHAP for the final set)
B. Legless Rope Climb – 1/2 way up the rope (test the grip strength)

Work: Complete 3 rounds with a partner (divide the work as you please)
Run 2 laps
10 Bear Complexes, 115/75
20 Pull-ups

Sunday 8/16
René

7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

If you have a 20-lb. weight vest or body armor, wear it.

Monday 8/17
Strength: Reverse Lunges (bar on back) – 6×3 each leg (ascend to AHAP)

TEST: Run 1 mile (3 laps) for time

Work: For time
50 Burpees
25 Unbroken Wallball Shots, 20/15
12 Handstand Push-ups

Tuesday 8/18
Strength: Push Press – work up to a heavy 2 (15 minutes)
then
3 sets of 2 PP + 1 Jerk @ 90% of your heaviest weight for the day

Work: “Mary”
AMRAP 20
5 Handstand Push-ups
10 Pistols (5 each leg)
15 Pull-ups

Wednesday 8/19
Strength: Deadlift – 5 x 3 (ascend to AHAP)

Work: 3 rounds for time
Run 1 lap
1 Rope Climb
10 Clean and Jerk, 135/95

Thursday 8/20
Work: 5 rounds for time
Row 20 calories
15 Ring Dips

GRIP work:
A. Farmer Carry – 3 x (gym floor)
B. 3 x 20 sec flex arm hang

Friday 8/21
Strength:
1. RFESS – 3×5 (add weight to 8/13)
2. Step-ups – 3×5 AHAP

TEST: Pull-up Madness
With a continuously running clock, perform 1 pull-up on the first minute, 2 pull-ups on the second, 3 pull-ups on the 3rd…Continue as long as you can until you cannot complete the corresponding reps to the minute.

13 Aug 2015

081415

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TEST: “Nancy”
5 Rounds for time:
400 Meter Run
15 Overhead Squats (#95/#65)

ABS: A. AbWheel Rollouts – 3×10
B. Reverse Hypers – 3×10

12 Aug 2015

081315

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Strength: A. RFESS – 3×5 (heavier than 8/3)
B. Bar Hang – 3 x max time (add weight if more than 1 minute)

Work: EMOM12
2 Snatch, ascend to AHAP

11 Aug 2015

081215

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Strength:
A. Dumbbell Bench Press – 3×6
B. Dumbbell Bent over row – 3×6

Work: 6 rounds for time
200m Run
20 Squats (Rx+ with a 45 bar unbroken)

10 Aug 2015

081115

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Strength: Clean 6×2 ascend up to a heavy 2

Work: Dumbbell DT
5 rounds for time
12 Deadlift, 55/35
9 Hang Power Clean
6 Shoulder to overhead

Grip work: ABS/Grip
A. AbWheel Rollouts – 3×10
B. Back Extensions – 3×10-15
C. Crush Grip (Farmer Carry Holds) – 3xmax attempt HEAVY

09 Aug 2015

081015

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Strength: Split Jerk 3×3

Work: AMRAP12
20 Unbroken Double Unders
16 Pistols (8 each leg)
12 Pull-ups (Rx+ CTB)

Grip Work:Pinch Grip – 3 x submax attempts

Hold the head of a hexagonal DB in each hand. Do not go to full failure, work to an effort that is just shy so you can recover and repeat.

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08 Aug 2015

080915 – HEROWOD

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“Adam Brown”
2 Rounds for Time:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

08 Aug 2015

080815

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Saturday 8/8/15
Tolly’s Off To Journalism School WOD
With a Partner AMRAP 20
10 Push-ups with a side plank (Rx+ with DB’s)
10 Burpee box jumps, 24/20
10 Push-ups (Rx+ Clapping Push-ups)
10 GHD Sit-ups

This is a Partner workout. Partner 1 will perform the work above while partner 2 will run 1 lap (1/3 mile = 536m). Partner will 2 will pick up where partner 1 left off as he goes out for his lap. Continue this cycle for 20 minutes.


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