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29 Jan 2014

013014

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1. AMRAP 10

Row 20 calories
20 Knee to elbows
20 Ring Dips

2. EMOM 15

2 Hang Squat Snatch – ascend to AHAP

28 Jan 2014

012914

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1. “Diane” (10 minute cap)

Complete reps of 21-15-9 for time

225#/155# Deadlift
Handstand push ups

 

2. Barbell Thruster – 15 minutes to work up to a max single 

28 Jan 2014

Training vs. Performance

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It’s competition season guys. That’s right, the Open is upon us. Many of us have just competed in Not Your Average Joes at North Shore CrossFit or the CrossFit Phoenix Rising Championships. Competition is a ton of fun and there is nothing like a big event to inspire some new PR’s and top notch performances.

With that in mind let us have a brief discussion of training vs. performance.

When we train, we are looking to elicit a training response from our body and mind that will increase our capacity. In most cases we want to train with “perfect” movement standards. That means those pull ups show the whole head over the bar, our kettlebell swings are perfectly in plane with the body in the overhead position, and when we do push ups our whole body moves as a unit. Every motion is another step towards excellence in motion. This is how we build capacity.

When we compete the goal is to meet the competition standard as effectively and efficiently as possible. How do we do our push ups in competition then? As efficiently as mandated… thats it… snatches, box jumps, dolphin burpees… all to standard of the event… Often times this leads to some interesting variation, there is nothing wrong with this, but we don’t do ourselves any favors by adopting some of these abbreviated movement standards.

I have always been impressed with the quality of movement at CrossFit Boston, especially with the barbell movements. Keep up the great work everyone!

-JG

27 Jan 2014

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1. Skill Work – Pistols

2. For time – 100 double unders

3. 5 rounds for time

10 Burpees
10 DB Shoulder to overhead, 55#/35#
20 DB Squat Clean, 55#/35#

26 Jan 2014

012714

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1. Push Press – 12 minutes to work up to a maximum for the day

2. AMRAP 10

1/2 “Cindy”
5 pull ups
10 push ups
15 squats

23 Jan 2014

FIRE IT UP! January 24, 2014

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Fire It Up!  Fire It Up!

Do you realize that there are only 34 days until the first WOD is announced for the 2014 Reebok CrossFit Games Open?  Insane! As you know we are choosing one movement each week to highlight for skill development.  The movements have been chosen based on what has been most common in previous years selections and those that we feel may show up in the future.  Two weeks ago we focused on the thruster.  This week we focused on Toe 2 bars and knee to elbows.  Next week…the pistol!  Get ready to see some real improvement if you are struggling with the basics of the movement and some loading if you can perform this movement well.

Tuesday was a special day in the gym.  The WOD was very similar to Open WODS completed in the past two years consisting of snatches and Burpees.  The time was programmed to be a shorter AMRAP to ensure intensity was HIGH.  There was even a discussion prior to class explaining the expectations.  Perform as though your head was on fire.  You all did not disappoint!  I was impressed in the efforts I saw all around.  I believe, everyone properly scaled the load for the snatch and turned his or her motor on full go!  Keep it up, the programming is going to ask that you find that dark place again and again.

Beyond the obvious of work capacity, your mental capacity will determine just how well you perform in the Open workouts.  Start preparing now!

Renegade Rowing League

The second 2k Test for the RRL is this upcoming Saturday at 11AM.  There will not be an 11am class.  We will still be holding the regular 9 & 10 AM classes.

What’s on Tap

Saturday 1/25

AMRAP 8
10 Pull ups
15 Toe 2 Bar
25 Burpees

Sunday 1/26

AMRAP 6
10 Pistols (5 each leg)
10 Alternating KB Snatch, 32kg/24kg
10 Box Jumps, 24″/20″

REST 12 MINUTES

AMRAP 6
10 Back squat, 135#/95#
10 Power Snatch, 135#/95#
10 Box Jumps, 24″/20″

Monday 1/27

1. Push Press – 12 minutes max for the day

2. 10 Minute “Cindy”
5 Pull ups
10 Push ups
15 Squats

Tuesday 1/28

1. Practice Pistols

2. For time
100 double unders

3. 5 rounds for time
10 Burpees
10 DB Shoulder to overhead, 55#/35#
20 Alternating DB Snatch, 55#/35#

Wednesday 1/29

1. “Diane”

Reps of 21-15-9 for time
Deadlift, 225/155
Handstand push ups

2. Barbell Thruster – Max for the day 15 minutes

Thursday 1/30

1. AMRAP 10
Row 20 calories
20 Knee to elbows
20 Ring dips

2. EMOM 15
2 Hang squat snatch – ascend to AHAP

Friday 1/31

1. 4 rounds for time
10 Bar facing burpees
15 Deadlift, 155#/105#
10 Pistols (5 each leg)

2. Overhead Squat – Max for the day 12 minutes

23 Jan 2014

012413

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1. Deadlift – 6×2 @ 90%

2. Row – 3x500m 

rest 1:00 between efforts

22 Jan 2014

012314

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1. “Nate”

AMRAP 20
2 Muscle ups
4 Handstand push ups
8 KB swings, 32kg/24kg

2. Practice Knee to elbows

21 Jan 2014

012214

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1. EMOM 15
2 Hang squat clean – ascend to AHAP

2. 3 Rounds for time (10 minute cap)
9 CTB Pull ups
9 Power Clean, 135/95

3. Toe 2 Bar – 3 x max reps

21 Jan 2014

012114

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AMRAP 8

30 Snatches, 75#/55#
30 Burpees
30 Snatches, 105#/75#
30 Burpees
30 Snatches, 135#/95#


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