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12 Jan 2014

011314

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1. Front Squat – 6×2

2. AMRAP 12
7 Toe 2 Bar
10 OH Swings, 24kg/16kg
20 Mountain Climber (10 each leg)

3. Thrusters – 3 x max reps (rest as needed between sets)
75#/55#

11 Jan 2014

011214

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1. With a partner complete 3 rounds each for max reps
Row 250m
Max reps Push Press, 95#/65#

One person begins on the rower while partner 2 begins with the push press.  They switch when the first person completes the 250m.  The workout is complete when both partners have completed 3 rounds of 250m on the rower.

2. Individual Threshold test

Row 1k

rest 10 minutes

Row 1k

For both efforts the row should be just shy of max effort.  Increase intensity to max effort for the last 250m.  Go to a dark place. 

10 Jan 2014

011114

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1. AMRAP 5

10 Deadlift, 155#/105#
10 Push ups

Rest 15 minutes

AMRAP 5

10 Deadlift, 155#/105#
10 Pull ups

2. Ab work (athletes choice)

FIRE IT UP!

We are officially complete with our first FULL week in January.  The classes have been humming with people returning from holidays with family and friends.  You all have been motivated for sure.  The first week of the 2014 Transformation Challenge is complete as well and it has been obvious to all of the staff the commitment and dedication you all are showing towards it.  Hats off to you.  The entire purpose of this challenge is to help instill discipline and invoke habits that make your life better for the long term.  

2014 REEBOK CROSSFIT GAMES – OPEN SEASON 

Did you know that CF Games Open begins in 48 days?  Yup, it’s that time of year again.  As always, I encourage everyone to sign up for the Open.  Registration officially begins on Jan. 15.

Even if you have no intention of participating in CrossFit as a sport, it will be a great motivator to stay consistent with your training as it will provide something to train for beyond becoming more fit.  It will allow you to compare your level of fitness amongst hundreds and thousands of other participants.  

The programming at the gym will begin shifting in preparation for the Open.  You will notice an increased focus on certain movements that have been programmed often Opens of the years past.  Due to this concentration, the variety will not be as broad in movements and time domains.  Metcons will focus on the 3-15 minute range with the goal being efforts with much higher intensity.  Training loads will be lighter to ensure higher intensities.  Strength training volume will be lower with higher intensity as well.  Coaches will be cueing you to work on the psychological aspect of training and learning how to dig deeper into reserves and find dark places as you learn to cope with discomfort.  

It is sure to be fun!

Programming for Next Week

Saturday 1/11
1. AMRAP 5
10 Deadlift, 155#/105#
10 Push ups

rest 15 minutes

AMRAP 5
10 Deadlift, 155#/105#
10 Pull ups

Sunday 1/12
1. With a partner complete 3 rounds each for max reps
Row 250m
Max reps Push Press, 95#/65#

One person begins on the rower while partner 2 begins with the push press.  They switch when the first person completes the 250m.  The workout is complete when both partners have completed 3 rounds of 250m on the rower.

2. Individual Threshold test

Row 1k

rest 10 minutes

Row 1k

For both efforts the row should be just shy of max effort.  Increase intensity to max effort for the last 250m.  Go to a dark place. 

Monday 1/13
1. Front Squat – 6×2

2. AMRAP 12
7 Toe 2 Bar
10 OH Swings, 24kg/16kg
20 Mountain Climber (10 each leg)

3. Thrusters – 3 x max reps (rest as needed between sets)
75#/55#

Tuesday 1/14
1. AMRAP 7
100 Double unders
75 DB Thrusters, 25#/15#
25 CTB Pull ups

rest 20 minutes

AMRAP 7
100 Double unders
75 DB Thrusters, 25#/15#
25 CTB Pull ups

2a. Dips – 4×6 AHAP
2b. Bent over rows (BB) – 4×6 heavier than last week

Wednesday 1/15
1. EMOM 12
3 Snatch – ascending to AHAP

2. 4 rounds for time (15 min cap)
10 Deadlift, 185#/125#
10 Over the bar burpees

Thursday 1/16
1. Shoulder Press – 6×2 @ 90%

2. “Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Friday 1/17
1. EMOM 17 
2 Touch and Go Clean + 5 thruster (ascend to AHAP)

2. Split Jerk – 7×1

Saturday 1/18
1. AMRAP 3
Burpees

rest 5 minutes

AMRAP 3
Thruster, 95#/65#

rest 5 minutes

AMRAP 3
Power Snatch, 95#/65#

09 Jan 2014

011014

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1. EMOM 20
2 TnGo Snatch (AHAP)

2. “Annie”
50-40-30-20-10
Double Unders
AbMat sit ups

08 Jan 2014

010914

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1. 3 rounds for time

20 Alternating DB snatch, 60?40
10 Pistols (5 each leg)
5 Handstand push ups

2a. Bench press – 5×3
2b. Hanging leg raises – 5×10

3. BB bicep curls (moderate weight) – 3 x max reps

07 Jan 2014

010814

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1. Jerk (Push or split) – 15 minutes to work up to a max for the day

2. For time

10 Double Unders
10 Back Squat, 155/105
20 Double Unders
10 Back squat, 155/105
30 Double Unders
10 Back squat, 155/105
40 Double Unders
10 Back Squat, 155/105

06 Jan 2014

010713

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1. AMRAP 15
15 SDHP, 75/55
15 Box jumps, 24″/20″
15 GHD Sit ups

2. Practice a handstand to a forward roll for 15 minutes

06 Jan 2014

Settling In

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Now that the New Year is behind us AND winter storm “Hercules” has come and gone, we can finally settle in and get back to a normal schedule.  A positive routine and good habits are what will lead to success in your fitness goals and beyond.  When you first wake up, add 5 minutes of meditation to your morning.  Find a comfortable place to sit (not slouching), close your eyes, then begin focusing on your breathing.  Utiliize Coach Divine’s “Box Breathing” techniques from the SealFit Academy and the Unbeatable Mind Academy.  Try to build up to 10-15 minutes a day and you will learn a new peacefulness and a renewed energy to tackle the day.

What’s On Tap

Monday 1/6
1. 2-4-6-8-10
DB Squat cleans, 55/35
Pull ups

2a. Dips – 4×6 AHAP
2b. Bent over rows – 4×6 AHAP

3. Overhead tricep extensions – 2 x submax AHAP

“submax” means just shy of failure or that you could probably complete 1 or 2 more reps with good form

Tuesday 1/7
1. AMRAP 15
15 SDHP, 75#/55#
15 Box jumps, 24″/20″
15 GHD sit ups

2. Practice Handstand to forward rolls for 15 minutes
scales:
headstand to rolls
forward rolls

Wednesday 1/8
1. Jerk or Push Jerk – 15 minutes to work up to a max for the day

2. For time

10 Double unders
10 Back squat, 155#/105#
20 Double unders
10 Back squat, 155#/105#
30 Double unders
10 Back squat, 155#/105#
40 Double unders
10 Back squat, 155#/105#

Thursday 1/9
1. 3 rounds for time
20 Alternating DB Snatch, 60#/40#
10 Pistols (5 each leg)
5 Handstand push ups

2a. Bench press – 5×3
2b. Hanging leg raises – 5×10

3. BB bicep curls – 3 x max reps with moderate weight

Friday 1/10
1. EMOM 20
2 TnGo Snatch (AHAP)

2. “Annie”
50-40-30-20-10
Double Unders
AbMat sit ups

05 Jan 2014

010613

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1. Complete reps of 2-4-6-8-10 for time

Dumbbell squat cleans, 55#/35#
Pull-ups

2a. Dips – 4×6 (AHAP)
2b. Bent over rows – 4×6 (AHAP)

3. Heavy Tricep Extensions – 2 x submax


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