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12 Feb 2015

Fire It Up Friday! 021315

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It’s Friday baby! It’s time to Fire It Up! With the unprecedented snowfall that has hit Boston, I have made shoveling my second job. It’s CRAZY! The forecast are calling for another 12-18″ on Saturday night into Sunday.

Be sure to catch the blog to look for updates on any changes to the class schedule. Coach Mickey will get the word out to everyone. It will be on the BLOG AND CFB FB page.

The Whole Life Challenge has been great for Jess and I. She has been consistent in her training and really reclaimed her physical self. The WLC coupled with Renegade Rowing and she has found an excellent combination. I have benefitted also, 12 pounds lighter and two belt notches smaller. I can say that I am pleased. There has been a great deal more cooking at home with greater variety as well. 

I am away this week for February Vacation, so you won’t see me in the gym but I am going to be looking at the Instagram account to catch up with some ass kicking! Get Some!

09 Feb 2015

020915 – No PM Classes

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Due to the almost 24″ of snow we will not be opening today for evening classes. Stay safe and warm.

With another 16″-24″ of snow being dumped on Boston and the heaviest occurring overnight into tomorrow morning we are canceling the AM classes and Noon class. We will reassess in the morning and update if we will resume classes in the afternoon.

06 Feb 2015

020614 – Fire It Up Friday!

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If you didn’t make it into the gym yesterday, you have missed some of the cool changes! For starters, the pull-up rig has finally been moved to the wall. It is partially mounted and will be completed this  morning. 

Watch the video here to see some of the changes.

Tomorrow after the 7am class finishes we will close down until 4pm. This will allow the electrician to hang the fans as well as the rings and ropes. There will not be a 12pm class today. 

Help Out a Kid!

One of our very own, Ms. Natalie Kallwass, is trying to help her students help others. Her students are working with the St. Bernard Project and heading to New Orleans to help build homes for those in need.

Here are their words:

We are a group of ten students from the Mary Lyon Pilot High School – a Boston Public School. We are taking a trip to New Orleans from May 16th – 23rd. Our mission is to rebuild homes for the people who lost their homes in the tragic hurricane Katrina. Even though it’s been 9 years, many people are still homeless to this day. We will work with the St. Bernard Project to rebuild new houses with our own hands. 

We want to go to New Orleans because…

” I want to give them back what  they loved and was close to their hearts.” – Sube

” I want to help them because I don’t want them to feel alone and I want them to feel that there are so many people that care about them.” – Fatima

“This country gave me a home, and the best way to show that I am thankful is to help give others a home.”
-Gustavo

“I want to give people back a home where they can create memories with their families.” – Jose

“I want to see a big smile on their faces!” – Ashley

  As a group we are working hard to reach our fundraising goal. In order to make it, we need your help and support to change lives.

HELP HERE.

Next Week’s Programming

Monday 9TH

Warm-up: 
EMOM 15 min
1 min: Strict Pull ups or Ring Rows
2 min: Handstand Hold
3 min: 50m Bear crawl

A1. 4x 8/12
DB seated strict press (HEAVY)

1 min rest

A2. 4x 8/12
Shoulder Flys 
(Horizontal/Vertical Flys– Side/front to OH- reverse same way to starting position)

2 min rest

Three Rounds 
Min MAX efforts:
1min Burpees
30 sec rest
1 min Sit ups
30 sec rest
1 min KB swings

1 min rest in-between rounds

Tuesday 10th
Skills: (15 min)
Muscle Ups / progressions

1: Strict Pull ups use assistance if needed. Ring Dips, assistance if needed. MAX effort for both. 

2: Seated MU w/ rings being the height of hips, with band. OR, muscle up progression rings w/belt

3: High Rings, use a band like you would with the bar “Catcher” Foot in bar, practice false grip. 

WODs

7 rds for time:
10 Burpees
10 NARROW squats
20m Bear Crawl

3-5min rest

7rds for time:
10 Burpees
10 NARROW squats 
20m Crab Walk

3-5 min rest

7 rds for time:
10 Burpees
10 Narrow Squats
20m Gorilla Walk

Wednesday 11th 

Warm-up:AMRAP 10 MIN w/ bar ½ way ADD 20/30lbs to bar

5 Dead lifts
5 Muscle Cleans
5 Strict Press

WOD: 

1 RM Split Jerk from rack (20 min)

*Mobility in between reps*

EMOM: 20 min
1 min: MAX wall balls
2min: 100m sprint or 200m row

Thursday 12th

Warm –up: (5-10 min) Row or Bike or BOTH 

Skill: Snatch/Technique/Drills (15 min)

Moderate weight.

2 – Shrug pull from Floor
2 – Hang High Pulls
1 – Hang Power Snatch
1 – OHS

5 min Mobility / Rest

AMRAP 16 min 
OHS: RX 135/95, Scaled 95/65, 65/45
10 – OHS
8 – Ring Dips
6 –GHD sit ups or K2E
5 min Mobility / Rest

Friday 13th

Warm – up 2x 400m run/jog

Mobility, Dynamic, ROLL OUT, quads, hamstrings, calves, and FEET

Test: (15/20 min)

1 mile Run

5 min rest after LAST person is done.

HERO WOD: 

“Ricky”
AMRAP 20 min
10 Pull ups
5 DB Deadlifts
8 Push Press 95/75 (from ground)

02 Feb 2015

020415

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Warm up: EMOM 10 min

1 min- Row – @ 60% effort for a steady minute.
2 min- 8 squats, 2 Wall Climbs

1. Back Squat
1 RM – RX (6+months of training)/ 3 RM – Scaled(less than 6 months of training) 

2. Strict Press
1 RM – RX/ 3 RM – Scaled 

3. AMRAP 10 min
12 Med Ball Cleans
6 HSPU
20 DUs

No Classes today due to Winter Storm Linus.

01 Feb 2015

Snow Day Part II

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I have been tracking the weather all night to see how this is going to play out. It appears that there will be 3-5 inches falling tonight beginning around 1am and then an additional 5-6 inches tomorrow morning during the commuting hours through mid day. Some of tomorrow is supposed to be a wintry  mix as well making roads unsafe.

Because of this, we will be closed tomorrow and reopening for Tuesday AM classes.

Be safe and warm!

~Neal

30 Jan 2015

013115

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For Time:
1k Row
15 Hang P. Clean (115/75)
15 CTB Pullups
15 WB (20/14#)
750m Row
15 Hang P. Clean (115/75)
15 CTB Pullups
15 WB (20/14#)
500 Row
15 Hang P. Clean (115/75)
15 CTB Pullups
15 WB (20/14#)
250m Row
15 Hang P. Clean (115/75)
15 CTB Pullups
15 WB (20/14#)

30 Jan 2015

013015 – Fire It Up Friday!

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The end of the month is already upon us and its time to move forward into February. January’s programming was put together by Coach G2. We have received a good amount of feedback and we appreciate it. Part of what we need from you is to be tracking your progress and letting us know how you are feeling or responding to the workouts. Coach Jen has programmed for this next month and it looks like it will be another fun month. 

We appreciate everyone’s patience with getting everything set up within the gym. Our top priorities are the pull-up rig, fans, rings and climbing ropes. We have been in communication with a few persons to get it done. It needs to be done correctly and we hope to have it completed by the end of next week.

Tomorrow is our in-house throwdown. There will not be any regular classes and open gym will not be available. That being said, I WILL be in the gym by 6:30AM for some private sessions. Open gym will be available from then until 9am, with a hard stop at 9am. The platforms will be available for the weightlifting class only as usual on Saturdays.

See y’all in the gym!

~Neal

29 Jan 2015

013015

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Pistol – 5 min
_____
B Squat EMOM 10 min @80 % of 3RM (~87% of 1RM)
then
RDL 3×8-10 @ 3020 tempo
_____
1. 30 Man Makers for time
rest 3 min
2. As many Man Makers in time it took to do part 1
rest 3 min
3. Complete as many Man Makers in part 2 for time


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