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FIRE IT UP!  FIRE IT UP!

Whew, lots of 13′s today.  Lucky 13 for sure here at CFB.  Another week of solid effort, kicking ass, and excelling in general.  Way to go and keep it up.  

Some questions came up this week regarding the prescription and how to approach the workouts.  I want to address this for everyone so that all has a better plan.  Keep in mind it is not absolute.  There are many ways to go about this.  What I am offering is ONE way.

First begin with MECHANICS.  You first need to look at how well you move for EACH movement.  Where are there opportunities?  What can you rock out like crazy?  If you have poor thoracic and shoulder mobility, then don’t think about adding heavy weight to a snatch!  You are only going to get yourself injured.  Pushing through with really bad form is NOT being BADASS, its being UNINTELLIGENT.  Remember, this is about long term success.  Bottom line scale back the load you are using to first prioritize moving better.  The same can be said for volume as well.  Reduce the exposure in a stressful environment until you have developed proper mechanics.  While performing 100 pull ups in a WOD may sound really cool, you probably would have gotten a better training effect with 30-40.  This is what you are being taught during Fundamentals Training.  If you joined the gym pre-fundamentals, then set up a time with a coach to go through some private sessions.  You will gain a great deal of insight from the one on one attention.

The second part goes hand in hand with MECHANICS and that is CONSISTENCY.  Once you demonstrate competence in a particular movement, what is the next step?  Becoming consistently better at that movement.  Demonstrate that you have really developed the hardware for the movement pattern.  If you are training in class 3-4 times per week you may not get regular exposure to certain movements that you are struggling with.  This means you need to take it upon yourself and get some extra PRACTICE on your own time.  This could be as simple as 10 minutes before or after class time a couple days during the week.  It doesn’t mean you have to spend hours and hours each and every day.

Last you are finally ready to add INTENSITY.  Weight, volume, speed, etc.  These are all components of intensity and it is where the magic of CrossFit occurs.  Don’t rush to this phase.  You will still be partaking in excellent training and development while you focus on the first two steps while setting the table for a long term path of health and fitness.

UPCOMING SCHEDULE

There are quite a few changes to the schedule as we go into the final weeks of 2013.  Please take some time to familiarize yourself with them to avoid confusion and frustration.

Saturday 12/14 – Holiday Throwdown & Holiday Party at Daedulus

There will be NO regular classes.  The throwdown begins at 9am with 30 minute heats with the final heat ending at 12pm.  Later that evening we will be gathering at Daedulus from 6-9.  Come socialize, enjoy some fine drinks, and celebrate another year in the books with the CrossFit Boston Community.  The gathering will continue past 9pm to whatever destinations the crowd chooses.

Sunday 12/15 – Class Canceled

Tuesday 12/24 – 8:30AM – 10AM One WOD with Coach Tito.  Come with your festive spirit and rock it out!  Prize for best costume determined by all in attendance.  Extra consideration for those dressed as elves!

Wednesday 12/25 – CLOSED

Thursday 12/26 – CLOSED

Friday 12/27 – Limited Schedule: 7am, 8am, 4:30pm, 5:30pm  The gym will be closed in between 9am and 4pm.

Saturday 12/28 – Normal schedule

Sunday 12/29 – Normal schedule

Monday 12/30 – Normal schedule

Tuesday 12/31 – Limited Schedule: 6am, 7am, 12pm, & 4:30pm

Wednesday 1/1/14 – CLOSED

Thursday 1/2 – Resume regular schedule with a 7:30pm class

NEXT WEEK’S PROGRAMMING

Saturday – 12/14  
Holiday Throwdown WOD TBA

Sunday – 12/15
Closed

Monday – 12/16
1. Position 1 Clean – 6×2

2. AMRAP 12
30 Double Unders
15 Overhead squats, 95/65
7 Toe 2 bar

Tuesday – 12/17
1. Deadlift – 3×5

2. Tabata – 8×20/10
Push Press 75/55
Air SQT

Alternate the movements, scoring both.

Wednesday – 12/18
1. EMOM 20
ODD – 2 Snatch @ 70%
EVEN – 8 Pull-ups

2. Dip Holds – 8×20/10
ODD – Hold at the top
EVEN – Hold at the bottom

Thursday – 12/19
1. Heaving Snatch Balance – 12 minutes to find your max for the day

2. 3 x AMRAP 3
10 Box jumps, 20″
10 Russian Swings, 32/24

Rest 3 minutes between each AMRAP

Friday – 12/20
1. Push Press – 7×2

2. “Badger”
Three Rounds for time of:  
30 Cleans, 95#  
30 Pull-ups
Run  800 meters

Saturday – 12/21
1. Row 30 Rounds for max distance
:30 Sprint
:30 Active recovery

2a. Strict Pull ups – 3 x max
2b. Dips – 3 x max

12 Dec 2013

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1. Back Squat – 3×5

2. “Rahoi” – TEST DAY
AMRAP 12
12 Box Jumps, 24/20
6 Thrusters, 95/65
6 Bar facing burpees

11 Dec 2013

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1. Position 1 snatch – 6×3

2. Run 3 x 2:00 (500M)
rest 1:00 between efforts

11 Dec 2013

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1 Skin the cats – 3×5
1 L-sit hold – 8 x 20/10

3. EMOM 15
2 clean @ 90% of weight moved last week

10 Dec 2013

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1. Bench Press – 3×5

2. 3 Rounds for max reps
1:00 Airdyne (cal)
1:00 OH Swings, 24/16
1:00 Pull ups
1:00 Push ups
Rest 1:00

09 Dec 2013

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1. Jerk – 5×2

2. 5 rounds for time
10 Overhead squats, 145/125
15 Knee to elbows

07 Dec 2013

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3 x AMRAP 5
10 DB Snatch (alternate each rep) (AHAP)
20 Double Unders

Rest 5:00 between circuits

06 Dec 2013

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1a Handstand push ups – 6×2
1b Pistols – 6×2 each leg

2. AMRAP 12
10 Push Press, 115/75
10 Pull ups

Fire It Up!  Fire It Up!

It’s been a great week of training.  Tons of new personal bests in the clean and snatch.  A quick shout out to Sophie with a 20# plus PR on both her clean and snatch.  This after nearly setting the gym record last week in the “Mary” WOD.  She is on fire indeed.

How about you?!  Where did you see improvement?  Post to comments.

Events

This Saturday is the CrossFit Lando competition in Woburn.  CJ is participating in her first competition.  If you have the time and means of travel, go and cheer her on.  She will definitely appreciate it.

Also on Saturday at the gym during the 12pm hour, Coach Jason and Alex B will be discussing the upcoming Transformation Challenge that will begin on Jan 4, 2014.  This is a perfect time to get more details about the challenge and ask any questions you may have.

Next Saturday is The Holiday  Throwdown.  You must sign up in advance for a heat time in the gym.  The WOD will be announced the morning of.  THERE WILL NOT BE NORMAL CLASSES.  Later that evening come out for the holiday social at Daedalus.  

What’s On Tap

This week’s programming will focus on interval training and couplets.  Keep the intensity high!

Saturday – 12/7
1a Handstand push ups – 6×2
1b Pistols – 6×2 each leg

2. AMRAP 12
10 Push Press, 115/75
10 Pull ups

Sunday – 12/8
3 x AMRAP 5
10 DB Snatch (alternate each rep) (AHAP)
20 Double Unders

Rest 5:00 between circuits

Monday – 12/9
1. Jerk – 5×2

2. 5 rounds for time
10 Overhead squats, 145/125
15 Knee to elbows

Tuesday – 12/10
1. Bench Press – 3×5

2. 3 Rounds for max reps
1:00 Airdyne (cal)
1:00 OH Swings, 24/16
1:00 Pull ups
1:00 Push ups
Rest 1:00

Wednesday – 12/11
1a Skin the cats – 3×5
1b L-sit hold – 3xmax

2. EMOM 15
2 clean @ 90% of weight moved last week

Thursday – 12/12
1. Position 1 snatch – 6×3

2. Run 3 x 2:00 (500M)
rest 1:00 between efforts

Friday – 12/13
1. Back Squat – 5×3

2. “Jerry”
For time
Run 1 mile
Row 2k
Run 1 mile

Saturday – 12/14
Holiday Throwdown (sign up in the gym for your heat)

05 Dec 2013

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1. Front Squat – 7×2

2. “Klepto”
4 rounds for time
27 Box Jumps, 24″
20 Burpees
11 Squat Cleans, 145/100


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