15 Apr 2015

041615

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AMRAP 20

10 Alternating DB Snatches, 55/35
10 Alternating Pistols
10 Burpees

Strength does not come from physical capacity. It comes from an indomitable will.
~Mahatma Ghandi

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14 Apr 2015

041515

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They didn’t what it good. They wanted it Wednesday.
~ Robert Heinlein

Skill/Strength:
A. Turkish Get-up – 3 each arm x 6 sets
B. Push-ups (submax effort) x 6 sets at a 2121 tempo

Power/Endurance: EMOM 10
2 Snatch

Snatches are full squats and add weight as you are able

13 Apr 2015

041415

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Strength: Push Press
5-3-2-1-1-1

Conditioning: Reps of 21-15-9 for time (10 min cap)
Power Clean, 135/95
Pull-ups

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12 Apr 2015

041315

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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, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; 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 fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.

~ Theodore Roosevelt

Complete for time

Run 400m
21 Box Jumps
9 OH Squats, 115/75
Run 800m
15 Box Jumps
15 OH Squats, 115/75
Run 1600m
9 Box Jumps
21 OH Squats, 115/75

12 Apr 2015

The Noise In Our Head

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I receive a few subscriptions daily through my email that I find are quite worth reading. One such being Seth Godin’s blog. The writings are usually short and direct to a point. Todays was excellent and I wanted to share it with you. The 4th paragraph is what resonated with me the most. So often our mind gets in our way to perform at the best of our abilities. A while back, I wrote about Mark Divine and the Unbeatable Mind Academy. The training within his program addresses the “Monkey Mind” and how breathing and meditation can quiet the chatter Godin is referring to. I highly recommend daily work in both breathing and meditation.

The noise in our head (and artificial intelligence)

One common insightful definition of AI: Artificial Intelligence is everything a computer can’t do yet. As soon as it can, we call it obvious.

And so, self-driving cars and devices that can beat us at chess don’t really think, they’re just doing something by rote (really really fast).

One reason we easily dismiss the astonishing things computers can do is that we know that they don’t carry around a narrative, a play by play, the noise in their head that’s actually (in our view) ‘intelligence.’

It turns out, though, that the narrative is a bug, not a feature. That narrative doesn’t help us perform better, it actually makes us less intelligent. Any athlete or world-class performer (in debate, dance or dungeonmastering) will tell you that they do their best work when they are so engaged that the narrative disappears.

I have no idea when our computer overlords will finally enslave us, but it won’t happen because we figured out a way to curse them with a chattering monkey.

The original blog post can be found here.

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12 Apr 2015

041215

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Strength: Deadlift
3-3-3-3-3

Conditioning: Reps of 30-23-18-15 for time
Wallball, 20/14
KB Swings, 32kg/24kg

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10 Apr 2015

041115

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Complete for time in a group of 4:

50 Thrusters, 95/65
10 Rope Climbs
40 Thrusters, 95/65
8 Rope Climbs
30 Thrusters, 95/65
6 Rope Climbs

Work must be divided evenly and only one person may work at a time.

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10 Apr 2015

FIRE IT UP FRIDAY! 041015

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Another week has come to an end and the weather continues to merge into Spring and that my friends is AWESOME! It has been great seeing you all get after the WODS and really embracing the bodyweight strength progressions. Take your time with it and it will pay off. I promise!

Spring Fling & Team WOD

For those that may have missed it, or don’t have Facebook, we are going to be celebrating Spring at the Havana Club in Cambridge on April 25th. Get your dancing shoes out and let loose! This is definitely an opportunity for us as a community to do something different. Oh, and guys, remember part of what we do is train to become comfortable with being uncomfortable. More details will be released as the date draws near.

The Team In-House Competition is that Saturday morning. There will not be regular classes. If you are interested be sure to reach out to Mickey to register a team.

Marathon Monday

We are going to be having a limited schedule for Marathon Monday “Patriots Day” on April 20. The 6am and 7am classes are as normal. The gym will then shut down and reopen in the evening for the 5:30pm class. The doors will open at 5pm and remain open until 7pm.

Weekly Programming

Sunday 4/12
Strength: Deadlift 5×3

Conditioning: Reps of 30-23-18-15 for time
Wallball Shots, 20#/14#
Kettlebell Swings, 32kg/24kg

Monday 4/13
Complete for time
Run 400m
21 Box Jumps
9 OH Squats, 115/75
Run 800m
15 Box Jumps
15 OH Squats, 115/75
Run 1600m
9 Box Jumps
21 OH Squats, 115/75

Tuesday 4/14
Strength: Push Press
5-3-2-1-1-1

Conditioning: Reps of 21-15-9 for time
Power Clean, 135/95
Pull-ups

Wednesday 4/15
1A. Turkish Get ups – 3 each side x 6 sets
1B. Push-ups – submax effort x 6 sets @ tempo of 2121

Strength Endurance: EMOM 10
2 Squat Snatch add weight as you are able

Thursday 4/16
Conditioning: AMRAP 20
10 Alternating DB Snatch, 55/35
10 Alternating Pistols
10 Burpees

Friday 4/17
Strength: Front Squat
5-3-2-1-1-1

Conditioning: 3 rounds for time
Run 400m
15 Front Squats, 155/100

Saturday 4/18
Conditioning: For time
Row 5000m – every 1000 m get off the rower and perform 3 rope climb

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09 Apr 2015

041015

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Strength/Skill:
A. Strict Pull-ups – 5 x submax reps
B. 5 x Handstand hold for max time or handstand walk for max distance

Conditioning: Complete 4 rounds for time of:

7 Handstand push-ups
30 Unbroken Double Unders

08 Apr 2015

040915

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Strength/Skill: Turkish Get-ups
Practice your TGU for 15 minutes. Work up to as heavy of a load as you are able with PERFECT FORM

Conditioning: Complete for time with a 20 minute cap.

30 Snatches, 75/55
30 Snatches, 105/75
30 Snatches, 135/95
15 Snatches, 165/115

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