23 Jan 2015
3 or 4 Rounds*:
10 Bear Complex’s (135/95#)
20 CTB Pullups
30 GHD situps
*If 3 rounds are completed before 25 min complete 4th round. Goal is to work for around 30-35 min.
23 Jan 2015
Fire It Up! Fire It Up!
First congratulations to Kathryn and Matt on their new marriage! We are happy for the two of you and may you have many years of bliss! An additional congratulations to CrossFit Southie owners Chris and Amy with the birth of their baby boy Bradley.
How are you feeling this week? Strong? Sore? What has been your favorite workout this week? This month?
As was discussed in the Town Hall Meeting, we are continually working out the kinks and getting the gym to where we want it to be. The leaderboards are up along with the New Athlete Level Skills. Look for a blog post next week on how to use those.
This weekend we have the Renegade Rowing Cup race at 8am. All are welcome to participate. Contact Coach Pat for details.
All of the workouts are updated in our ZenPlanner workout tracking. You can download the app on your smartphone by uploading crossfitboston.sites.zenplanner.com to your web browser. It will then ask you to if you want to add the app to your home screen. From there, your log in is your email that you use with us and if you don’t know your password you can request a new one.
This app will also allow you to update contact information, handle payments, etc. So, get back to tracking all of your workouts. If you are not journaling you are not training.
22 Jan 2015
P. Clean & P. Jerk 3RM (TnG)
15 Min AMRAP
10 Deadlift (225/155#)
20 WB (20/14#)
10 Bar MU’s
21 Jan 2015
Handstand Walking -5 min
a. B Squat 5 RM then 3×5@ 90%
b. Good Morning 3×10-12 @ 3020 tempo
5m Handstand walk (sub 5 Wall climbs)
5 kb Snatch/arm (1.5/1 pood)
19 Jan 2015
MU’s/Bar MU’s – 10 Min
Heaving Sn Balance Build to 1RM
10 OHS @ 65%
20 OTB Burpees
18 Jan 2015
Handstand walking – 10 min
a. Press 3RM then 3×3 @ 90%
b. 3xME CTB Pullups
10 Min EMOM
4 Clean (155/105#)
17 Jan 2015
4 person team, each person rotates through each station per round
Front Rack Lunge (135/95#)
Box Jumps 20″
If any one teammate stops working, everyone must stop.
16 Jan 2015
21 Thrusters (115/75#)
12 Rope Climbs
9 Rope Climbs
6 Rope Climbs
15 Jan 2015
The weekend is upon us. It’s Friday baby and time to Fire It Up! Tonight will be our Town Hall Meeting. I am looking forward to seeing everyone that is able to make it and answer questions you have. But that is for later.
Big week! We worked up to a few 3RM’s and 5RM’s, a little thing called the “Beep Test.” Now these are not necessarily going to be personal bests but because you all sweat F*ckin’ Liquid Awesome I know that many did indeed hit new personal records. Who hit it? Who was able to ring the bell? Don’t be shy, this is your time to say look at me instead of saving it for the dreaded beast known as Facebook! HA!
Speaking of Liquid Awesome…watch this video of Matt E from the 6am class on Wednesday. He hit 8 full rounds of the “Beep Test”. It was quite fun to watch that level of performance.
INDOMITABLE – impossible to subdue or defeat. Unconquerable. Unbeatable. Unstoppable.
“Unstoppable” (Nov, 2010) Essay By Lisbeth Darsh Live Like That
You can beat me. But not defeat me.
I will dial myself in. I will focus.
You can run faster than me. But you cannot run truer.
I will learn to sprint. And to slow my pace for recovery.
You can post higher PR numbers than me on every whiteboard that exists in this world. But your weights really only mean something to you, not to me. You can lift more than me. In rubber or iron. Today.
But not in life. I am my own yardstick.
I will breathe deep and take this burden from the ground to my shoulders. And then over my head. But I will put it back down and walk away from it. It does not own me.
Although we pen our efforts for everyone to see, I was never competing with you to begin with. I am trying to be a better version of me, every single workout and every single day. You only help me to get there. Thank you. I hope my efforts drive you harder too.
But make no mistake, you can never defeat me.
It’s simply not possible.
I am unstoppable
I LOVE this essay by Lisbeth. This should be your thoughts each and every time you walk through the doors. I believe in it so much that I had shirts made. I am going to get it put on the wall in the gym. I want it to be a daily reminder to those that need it.
A very small quantity is available for purchase at $25 per shirt. We have XS – XL. Let me know if you would like one for your closet.