08 Aug 2015

080915 – HEROWOD

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“Adam Brown”
2 Rounds for Time:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

08 Aug 2015

080815

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Saturday 8/8/15
Tolly’s Off To Journalism School WOD
With a Partner AMRAP 20
10 Push-ups with a side plank (Rx+ with DB’s)
10 Burpee box jumps, 24/20
10 Push-ups (Rx+ Clapping Push-ups)
10 GHD Sit-ups

This is a Partner workout. Partner 1 will perform the work above while partner 2 will run 1 lap (1/3 mile = 536m). Partner will 2 will pick up where partner 1 left off as he goes out for his lap. Continue this cycle for 20 minutes.

07 Aug 2015

FIRE IT UP! AUGUST 7, 2015

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FIRE IT UP! FIRE IT UP!

This was a fun week at CrossFit Boston. There were some real solid efforts in the training sessions. I thought Monday’s thruster/pull-up ladder was difficult as was Wednesday’s Deadlift EMOM. From my conversations in the gym, many of you felt the same way.

The week finished with a 3k row test and the noon class had an epic battle between Chris and Pat before Chris pulled away and rowed a very solid sub 11 minutes. Great work brother. Be sure to put your time into ZenPlanner WOD tracking and claim your spot on the virtual leaderboard.

On a different note, I coached a class over at Rugged CrossFit this week and then met and spoke with their community afterwards during their Town Hall. It is always a challenge coaching athletes you have never seen move before. It worked out well and the effort was outstanding. The Town Hall meeting was very well attended and I was there until after 10pm bringing everyone up to speed. As you may expect their are a myriad of emotions to all of the change that is occurring but is overwhelmingly positive. I know that they are going to be great addition to the CrossFit Boston community. You shall expect to begin seeing many of them dropping in on occasion to become more familiar with our facility and to meet you all!

MEMBER SPOTLIGHT

Morry has been a private client of mine for the last 14 years, before CFB even opened. We usually train on Monday and Wednesday mornings. Morry “retired” a few years ago as an assistant principal in the Brookline School District and promptly picked up 3-4 jobs depending on the year. His jobs consisted of a Ski Ambassadorship on Killington Mountain; Tour Guide of Fenway Park for the Boston Red Sox; VIP Parking Attendant for BC Football Games; and a Hot Air Balloon Chaser in Vermont. As you may have already guessed, he is not one to sit around much.

This past Tuesday Morry, along with his wife Carol and son CJ, opened up a niche retail store in Coolidge Corner called the The Olive Connection. I stopped in to say hello on Wednesday and see the shop. It is beautiful. The store focuses on olives, olive oils, balsamic vinegars, local cheese and meats, honey, spices, etc. Though they are a retailer of such products what they are really offering  is a specialty shop that specializes in flavors and tastes for those that really enjoy cooking and eating.

You can stop in and taste the many options and try something totally new and outside your normal scope of practice. I tasted many oils and vinegars while there and settled on a Chocolate Espresso Balsamic Vinegar. It is delicious!

The store is located on 1426 Beacon Street (outbound side) just past the center of Coolidge Corner. It’s worth the trip even if it is out of your way. Let Morry know that you are a fellow CFB member!

Morry achieved TWO milestones this week: He opened his first business AND he dropped his bodyweight under 200 for the first time since high school! Congratulations Morry!

Morry achieved TWO milestones this week: He opened his first business AND he dropped his bodyweight under 200 for the first time since high school! Congratulations Morry!

PROGRAMMING

Here is the next week of Programming. More grip work on the horizon. Don’t skip it, it will help you in many facets of the programming later.

Saturday 8/8/15
Tolly’s Off To Journalism School WOD
With a Partner AMRAP 20
10 Push-ups with a side plank (Rx+ with DB’s)
10 Burpee box jumps, 24/20
10 Push-ups (Rx+ Clapping Push-ups)
10 GHD Sit-ups

This is a Partner workout. Partner 1 will perform the work above while partner 2 will run 1 lap (1/3 mile = 536m). Partner will 2 will pick up where partner 1 left off as he goes out for his lap. Continue this cycle for 20 minutes.

Sunday 8/9/15
“Adam Brown”
2 Rounds for Time:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

Monday 8/10/15
Strength: Split Jerk 3×3

Work: AMRAP12
20 Unbroken Double Unders
16 Pistols (8 each leg)
12 Pull-ups (Rx+ CTB)
Grip Work:Pinch Grip – 3 x submax attempts

Hold the head of a hexagonal DB in each hand. Do not go to full failure, work to an effort that is just shy so you can recover and repeat.

Tuesday 8/11/15
Strength: Clean 6×2 ascend up to a heavy 2
Work: Dumbbell DT
5 rounds for time
12 Deadlift, 55/35
9 Hang Power Clean
6 Shoulder to overhead
Grip work: ABS/Grip
A. AbWheel Rollouts – 3×10
B. Back Extensions – 3×10-15
C. Crush Grip (Farmer Carry Holds) – 3xmax attempt HEAVY
Wednesday 8/12/15
Strength:
A. Dumbbell Bench Press – 3×6
B. Dumbbell Bent over row – 3×6
Work: 6 rounds for time
200m Run
20 Squats (Rx+ with a 45 bar unbroken)
Thursday 8/13/15
Strength: A. RFESS – 3×5 (heavier than 8/3)
B. Bar Hang – 3 x max time (add weight if more than 1 minute)
Work: EMOM12
2 Snatch, ascend to AHAP
Friday 8/14/15
TEST: “Nancy”
5 Rounds for time:
400 Meter Run
15 Overhead Squats (#95/#65)
ABS: A. AbWheel Rollouts – 3×10
B. Reverse Hypers – 3×10
06 Aug 2015

080715

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Strength:
1. Push Press – 5×5, ascending

2. Thruster – 3×8, ascending

Work: Row 3k

05 Aug 2015

080615

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Work: 6 RFT
Run 1 lap
20 Pull-ups

Grip/ABS: 1. Crush grip – 3 x max
2. Strict T2B – 3×8

04 Aug 2015

080515

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Strength:
A. Weighted Step ups – 3×10
B. Plate Pinch – 3 x max time

Work: EMOM 10
5 Deadlift, add 10/5# each round

03 Aug 2015

080415

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Strength: Shoulder Press – 5×5 (ascending weight)

Skill: 3 x 1 lap around the building (not timed but hard effort each time)

Work: 3 RFT
10 Power Cleans, 115/75
20 Unbroken Wallball Shots, 20/15 (30#/20# Rx+)

02 Aug 2015

080315

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Strength:
A. RFESS (Rear Foot Elevated Split Squat) – 3×5 each leg
B. Bar Hang – 3 x max time

Work: AMRAP10 Ladder
2 Thruster, 95/65
2 CTB Pull-ups
4 Thruster, 95/65
4 CTB Pull-ups
6 Thruster, 95/65

With a continuously running clock for 10 minutes complete as many reps as possible. Increase the volume by 2 reps for each movement each round.

01 Aug 2015

080215

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EMOM 10
2 Power Clean + 1 Jerk, AHAP

rest 1o minutes

3 Rounds for time
Run 2o0m
7 Power Clean (use best weight from above EMOM)

31 Jul 2015

080115

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Heroes31 Project
AMRAP 31 with a partner
8 Thrusters, 155/105
6 Rope Climb, 15′
11 Box Jumps, 30/24″

Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.


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