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17 Oct 2014

101814

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1. Upside Down FRAN

Reps of 9-15-21 for time
Thruster, 95/65
Pull-ups

2a. L-Sit Holds – 6 x 10 seconds
2b. Dip hold (bottom position) – 6 x 15 seconds

3. 30 Strict Toe 2 Bar

17 Oct 2014

101714 – FIRE IT UP FRIDAY!

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Greetings all! I am writing to you today from Vancouver, BC. I am away this weekend meeting with other MadLab Gym owners as we work together in sharing ideas on how to continue to improve your experience as a member of the CrossFit Boston community. I enjoy theses weekends because it always opens my mind to some aspect that I may have overlooked, something simple that can be applied immediately.

How about the week of training? PR Wednesday was awesome to see the 400m run leaderboard undergo so much shuffling! The new leaders are Avik C with a blistering pace of 1:07 for the men and for the ladies Lauryn Z smoked it with a time of 1:16 to take over the top spot. The remaining top 5 for the day were:

Men 400m
1. Avik C 1:07
2. Christopher V 1:10
3. Pat F 1:11
4. Mike L 1:12
5. Terrence K/John R 1:15

Women 400m
1. Lauryn Z 1:16
2. Ellen G 1:17
3. Lisa D 1:18
4. Gabby R 1:21
5. Linh N/Elizabeth T 1:24

These 4 ladies produced the top 5 times in the 400m run. From L-R: Sleepy Liz, Warrior Linh, Elle G, Lauryn Z! Thor couldn't resist being surrounded by that many beautiful women.

These 4 ladies produced the top 5 times in the 400m run. From L-R: Sleepy Liz, Warrior Linh, Elle G, Lauryn Z! Thor couldn’t resist being surrounded by that many beautiful women.

L-R: Lisa D, John R, Mike L. Each earning a spot in the top 5 fastest times in the 400m.

L-R: Lisa D, John R, Mike L.
Each earning a spot in the top 5 fastest times in the 400m.

The remaining speedsters. L-R: Gabby R, Chris V, Pat F, Eli C., Anja D.

The remaining speedsters. L-R: Gabby R, Chris V, Pat F, Eli C., Anja D.

JUMPNRope Seminar Cancelled

In case you have not yet heard, the seminar scheduled for today with the JumpNRope has been cancelled due to lack of sign ups. If you had signed up you may attend one of the other 4 that are being conducted in the area this weekend or you can request a full refund.

Contact Katie here.

WHAT’S ON TAP

Here is the next week of programming:

Saturday 10/18

1. Upside Down FRAN

Reps of 9-15-21 for time
Thruster, 95/65
Pull-ups

2a. L-Sit Holds – 6 x 10 seconds, 1:00
2b. Dip hold (bottom position) – 6 x 15 seconds, 1:00

3. 30 Strict Toe 2 Bar

Sunday 10/19

Partner Fight Gone Bad!

5 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high-pull, 75 lb. (reps)
Box jump, 20-inch (reps)
Push press, 75 lb. (reps)
Row (calories)

In this workout you and your partner move from each of five stations after a minute while alternating who is doing the work.. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Monday 10/20

1. AMRAP 20
15 Overhead Squats, 95/65
10 Pull-ups
Run 200m

2a. Glute ham raise, 6-10 reps x 3 sets
2b. 5 TGU’s each arm x 3 sets

Tuesday 10/21

1. Power Clean
Work up to a 3RM (not touch and go, 2-3 seconds between to reset)

2. Complete for time
Row 1k
50 squats
Row 1k
50 Push-ups
Row 1k
50 Sit-ups

PR Wednesday 10/22

1. Overhead Squat – 10RM
Find your 10RM

2. 3 Rounds for time
315/215 pound deadlift, 10 reps
10 Burpees

Thursday 10/23

1. E2M420M (10 rounds)
Row 250m
5 Alternating Pistols each leg

2a. Skin the cats 2.2.2.2 x 2 sets
2b. Single Leg Deadlift 5 each leg x 2 sets

Friday 10/24

1. Bench Press
3 reps @ 70%
Kipping Pull-ups 8.8.8, rest 2:30
3 reps @ 80%
Kipping Pull-ups 8.8.8, rest 2:30
3+ reps @ 90%
Kipping Pull-ups 8.8.8

2. Complete 3 rounds each for time
Run 1000m
rest 2:00 between rounds

Saturday 10/25 & Sunday 10/26

GYM CLOSED while we host the CF-L1 Seminar

 

16 Oct 2014

101714 (NO 6:30 class)

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1. Shoulder Press
3 reps @ 70%
Strict pull-ups 3.3.3, rest 1:00
3 reps @ 80%
Strict pull-ups 3.3.3, rest 1:00
3 reps @ 90%
Strict pull-ups 3.3.3

2. EMOM 12
Odd – 30 Unbroken double unders
Even – 5 Touch-n-Go Snatch @ 50% of 1RM

15 Oct 2014

101614

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1. Accumulate 8 minutes in a Handstand (scale against a wall if necessary)

2. Complete 5 rounds for time
10 Front Squat, 155/105
8 Power Clean, 155/105
6 Push Jerk, 155/105

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14 Oct 2014

101514

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1. TEST – 400m run

2. TEST – 75 Wallball shots

3a. Back extension – 3 x 10-15 reps
3b. Strict Toe2Bar – 3 x 8-15 reps

13 Oct 2014

101414

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1. Front Squat
5 reps @ 65%
Max reps strict HSPU, rest 2:00
5 reps @ 75%
Max strict HSPU, rest 2:00
5+ reps @ 85%
Max strict HSPU

2. AMRAP 8
Row 15 calories
15 Push-ups

12 Oct 2014

101314

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Gymnastic strength work – for quality and 20 minute cap
1a. 20 Squats x 2 sets
1b. Strict Pull-ups, 3.3.3 x 2 sets
1c. Ring Dips, 5.5.5 x 2 sets
1d. Strict Toe2Bar, 5.5.5 x 2 sets
1e. 10 lunges each leg x 2 sets
1f. 10 Ring Rows (feet on box) x 2 sets
1g. 12 Push-ups x 2 sets
1h. 10 Back extension x 2 sets

2. Reps of 21-15-9 for time (10 minute cap)
Deadlift, 225
Pull-ups

11 Oct 2014

101214

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Complete with a partner for total calories

Row 20 minutes alternating every 2 minutes. While one is rowing, the other is holding a weighted Push-up/Plank with 45/25 pound plate on his/her back. Add a 10 burpee penalty each time the plank is compromised.

11 Oct 2014

101114

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1. Back squat – 3 x 10 reps @ 72%

2. AMRAP 15
100m Farmer Carry, 55/35 each hand
100m Front Rack carry, 55/35 each hand
100m Overhead carry, 55/35 each hand

10 Oct 2014

101014

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1a. 5 Skin the cats x 3 sets
1b. 3 rope climbs x 3 sets, rest 2:00

2. Complete 6 rounds for time
12 Pull-ups
200m run


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