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29 Nov 2013

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1. EMOM 20

ODD minute – 10 Toe 2 Bar
EVEN minute – 7 Power Clean, 155/105

2. Split Jerk – 10 minutes to work up to a max for the day

Fire It Up!  Fire It Up!

Great work on a short week.  Both Monday and Wednesday there were plenty of personal bests in both the back squat and deadlift!  Wednesday night Adam “Captain America” Voci set the new gym record for Mary with 13 + 6 rounds and Sophie Hu was just 5 reps shy of tying the gym record with 8 + 25 rounds.  Great job to both of you!

What’s On Tap

11/30 – Saturday
1. EMOM 20
ODD minute – 10 toe 2 bar
EVEN minute – 7 power clean, 155/105

2. Jerk – 10 minutes to work up to a max single for the day

12/1 – Sunday
Teams of 2 complete 3 rounds each alternating movements:

Row 500m
Deadlift hold, 245#/165#

While one athlete is rowing the 500m AFAP, athlete #2 will hold the bar at the top of the deadlift position.  If the bar is put on the ground, athlete 1 must stop rowing until the bar is locked out again.  The score is the total time of the team to complete 3000m.

12/2 – Monday
1. Clean – 15 minutes to work up to a max single for the day

2. 4 rounds for time
7 DB Power clean, 55/35
14 Fr. Rack DB forward lunges, 55/35
21 DB Thrusters, 55/35

12/3 – Tuesday
1. Press – 5×3

2. AMRAP 20
10 Burpees to a 45# plate
10 Pull-ups
10 OH Swings, 32kg/24kg

12/4 – Wednesday
1. 5 rounds for time
10 Snatch, 135/95
20 OH Walking lunges, 45/25
2 Muscle ups

2. Handstand Push ups – 6×2 (strict)

12/5 – Thursday
1. Snatch – 15 minutes to work up to a max single for the day

2. Row 500m x 5
rest 1:00 between sets

12/6 – Friday
1. Front Squat – 7×2

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

 

29 Nov 2013

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CLOSED FOR THE HOLIDAY

26 Nov 2013

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1. “Mary”
AMRAP 20
5 Handstand push ups
10 Pistols
15 Pull ups

2. Deadlift – 3×6

25 Nov 2013

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1. 3 position snatch – (high hang/mid hang/floor)
7 x 1

2. 3 Rounds for time
20 DB snatch, 65#/40#
40 Double Unders

Advanced-Unbroken Double Unders

24 Nov 2013

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1. Back Squat – 3×6

2. Row 5:00 (distance)
Tabata squats (reps)
Row 5:00 (distance)

23 Nov 2013

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PARTNER WOD –  For time & AMRAP

While Partner 1 completes a 400m run, Partner 2 will perform max reps of a Dumbbell Clean into a thruster and then switch.  The workout is complete when each person has completed 4 x 400m run + max reps DB clean/thruster.

M-40# DB
F-20# DB

There are two scores: Time to complete and max reps.  There will be a 25 minute cap.

22 Nov 2013

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Complete for reps

Row 5k – every 1k stop and perform

AMRAP 2
10 Overhead swings, 32kg/24kg
10 Push ups

Being Thankful

The time is drawing near in which everyone is supposed to say what we are thankful for.  I am going to kick it off by first saying that I am thankful for my wife, daughter and soon to be born daughter.  I am thankful that I get to wake up every day next to my best friend.  I am thankful that I get to work with a group of individuals that comprise a team that truly cares about those they serve.  I am thankful that the community here at CrossFit Boston is as welcoming and inclusive as you are and that you all come in day in and day out looking to improve yourselves.  It really is a dream to be able to wake up to do what I enjoy doing.  Thank you all!

Week in Review

Ok…Monday!  Easily one of the hardest training days programmed here at CFB.  Why?  Thrusters and burpees are the two most taxing, metabolically challenging movements we do in CrossFit due to the range of motion that your body travels.  Wednesday was TEST day with “Diane”.  I know that the ladies leader board is completely changed!  Great job!  Captain America has cracked the Top 5 for the men.  Awesome!

Today is “Lynne”.  It is a benchmark that we have not completed in the classes in more than 4 years.  The Leader Board is EMPTY!  Get in today and fill up the class and that leader board.  Due to a scheduling conflict, I will not be able to be in tonight but Coach Adam “Captain America” Voci will be working with Coach Tito to get the PM classes covered.  Coach Adam is a CF L1 Coach and trained many special forces in Afghanistan while he was serving in the military.  He is also one of CFB’s top athletes.

This Week’s Schedule

Thanksgiving is this Thursday.  The gym will officially be closed both Thursday AND Friday so that staff and members may spend some time with their families.  Unofficially, Coach Tito is planning to come in on Thursday AM for a WOD.  He will be posting details for those that interested and are staying in the area to join him.  Check back here at the blog.

What’s On Tap

Saturday – 11/23
Complete for max reps

Row 5k, stop every 1k and perform

AMRAP 2
10 OH swings, 32kg/24kg
10 Push ups

Score is total reps completed

Sunday – 11/24
PARTNER WOD –  For time & AMRAP

While Partner 1 completes a 400m run, Partner 2 will perform max reps of a Dumbbell Clean into a thruster and then switch.  The workout is complete when each person has completed 4 x 400m run + max reps DB clean/thruster.

There are two scores: Time to complete and max reps.  There will be a 25 minute cap.

Monday – 11/25
1. Back Squat – 3×6

2. Row 5:00 (distance)
Tabata squats (reps)
Row 5:00 (distance)

Tuesday – 11/26
1. 3 position snatch – (high hang/mid hang/floor)
7 x 1

2. 3 Rounds for time
20 DB snatch, 65#/40#
40 Double Unders

A-Unbroken Double Unders

Wednesday – 11/27
1. “Mary”
AMRAP 20
5 Handstand push ups
10 Pistols
15 Pull ups

2. Deadlift – 3×6

Thursday – 11/28
CLOSED FOR THANKSGIVING

Friday – 11/28
CLOSED FOR THANKSGIVING

21 Nov 2013

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1. “Lynne”
5 rounds
Bodyweight bench press, max reps
Pull ups, max reps

2. EMOM 10
3 Power snatch (AHAP)


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