10 Sep 2014

091114

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“Glen” 
For time 
30 Clean and Jerks 
1 mile run 
10 rope climb 
1 mile run 
100 Burpees

10 Sep 2014

911 & Glen Doherty

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glenincountry

Today is the 13 year anniversary of one of the most horrific events to ever occur on US soil. The Twin Tower bombings in NYC on 9/11/01. It will be a date that forever stays in my memory. Fast forward to the day 11 years later and another horrible event  will forever be remembered. The tragedy that occurred in Benghazi, Libya at our US Embassy.

One of our very own, Glen Doherty, was stationed in Benghazi on security duty for Ambassador Stevens. There are many details out about the attack and I have no desire to go into specifics here. What I would rather do is write about one of the best people that I have had the pleasure of knowing.

Glen came to CFB while we were still in Roxbury. He worked for peace and security in the middle east after having exiting the SEALS in 2005 after a 10 year career. Glen was larger than life and always had a smile on his face, especially at the darkest point of any WOD. His energy and enthusiasm made everyone better and he treated everyone the same whether he was a newbie or a long time veteran of CFB.

Upon his last days at CFB he brought me a framed quote that I still have in my home office. It is of President Theodore Roosevelt and it reads:

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat.”

Today we honor Glen and all of the 2,977 victims from 911. Please post your results to comments as tribute.

Godspeed 

09 Sep 2014

091014

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“Tabata This!”

Tabata Row 
Rest 1 minute 
Tabata Squat 
Rest 1 minute 
Tabata Pull-up 
Rest 1 minute 
Tabata Push-up 
Rest 1 minute 
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. 
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

08 Sep 2014

090914

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1. Deadlift 
5 reps @ 60%, rest 1:00 
Handstand push-ups, 4-8, rest 1:00 
5 reps @ 70%, rest 1:00 
Handstand push-ups, 4-8, rest 2:00 
5+ reps @ 80%, rest 1:00 
Handstand push-ups, 4-8

2. Complete 5 rounds for time 
Run 200m 
12 Toe 2 Bar

07 Sep 2014

090814

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AMRAP 15 
24 Step ups, 20″ 
12 Power clean, 135/95 
6 Push jerk, 135/95

06 Sep 2014

090714

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*Nigel’s Filthy Fifty*

For time: 
50 Box jump, 24 inch box 
50 Jumping pull-ups 
50 Kettlebell swings, 1 pood 
Walking Lunge, 50 steps 
50 Knees to elbows 
50 Push press, 45 pounds 
50 Back extensions 
50 Wall ball shots, 20 pound ball 
50 Burpees 
50 Double unders

05 Sep 2014

090614

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1. Shoulder press
5 reps @ 60%
Max strict pull-ups BW, rest 2:00
5 reps @ 70%
8-10 strict pull-ups (AHAP) BW+, rest 2:00
5+ reps @ 80%
8-10 strict pull-ups (AHAP) BW+, rest 2:00

2. Complete 3 rounds for time
Row 500m
35 Air Squats

05 Sep 2014

FIRE IT UP FRIDAY! 9/5/14

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First week of September is in the books and this week some of CFB’s OG’s hit some great PR’s on “Grace” and reshuffled the leader board. Big congrats to Carolyn B, Jo B, Audrey, and Vijay for dominating the leader board! The key to their success has been consistency. Each trains 3+ times per week and have put in time for the last 6+ years. Great work!

The "Gingers" conquering Grace.

The “Gingers” conquering Grace.

Audrey and Vijay at 7am leaving their mark on Grace as well.

Audrey and Vijay at 7am leaving their mark on Grace as well.

WEEKLY PROGRAMMING

This upcoming week the strength days will fall on Saturday, Tuesday and Friday. If you don’t make it in on those days, it is important that you make up the strength workouts either before or after your training sessions on the days you do. The last set of the strength WODS is a max rep set. So if you see 5+ then you hit at least 5 and then all else is gravy. 

The new Pocket Coach is going to be launching soon so be sure to be logging your records so you have the data stored.

Saturday 9/6

1. Shoulder press
5 reps @ 60%
Max strict pull-ups BW, rest 2:00
5 reps @ 70%
8-10 strict pull-ups (AHAP) BW+, rest 2:00
5+ reps @ 80%
8-10 strict pull-ups (AHAP) BW+, rest 2:00

2. Complete 3 rounds for time
Row 500m
35 Air Squats

Sunday 9/7

Nigel’s Filthy Fifty

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Monday 9/8

AMRAP 15
24 Step ups, 20″
12 Power clean, 135/95
6 Push jerk, 135/95

Tuesday 9/9

1. Deadlift
5 reps @ 60%, rest 1:00
Handstand push-ups, 4-8, rest 1:00
5 reps @ 70%, rest 1:00
Handstand push-ups, 4-8, rest 2:00
5+ reps @ 80%, rest 1:00
Handstand push-ups, 4-8

2. Complete 5 rounds for time
Run 200m
12 Toe 2 Bar

Wedensday 9/10

“Tabata This!”

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.

Thursday 9/11

“Glen”
For time
30 Clean and Jerks
1 mile run
10 rope climb
1 mile run
100 Burpees

Friday 9/12

1. Push Press
5 reps @ 60%
Bent over BB rows, 8-10 reps; rest 1:00
5 reps @ 70%
Bent over BB rows, 8-10 reps; rest 1:00
5+ reps @ 80%
Bent over BB rows, 8-10 reps

2. AMRAP 4
10 Pistols
10 Burpees

rest 4:00

AMRAP 4
15 calorie row
10 Burpees

Complete 2 rounds for time

25 Deadlift, 275/175
25 Box Jumps, 24/20
25 Wallball shots, 20/15
25 Power clean, 185/125
25 Wallball shots, 20/15
25 Box Jumps, 24/20
25 Push press, 135/85

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03 Sep 2014

090414

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1. Run 3 x 500 @ 80% rest 2:00 between efforts

2. AMRAP 15
21 Russian Swings, 32kg/24kg
14 Goblet Squats, 32kg/24kg
7 Pull-ups


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