19 Sep 2014

091914

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“Nutts”
For time

10 handstand push-ups,
15 deadlifts (250lbs/165lbs),
25 box jumps (30in/24in),
50 pull-ups,
100 wall-ball (20lbs/14lbs),
200 double-unders,
Run 400 meters with a 45lb plate.

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19 Sep 2014

FIRE IT UP FRIDAY! 091914

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FIRE IT UP! FIRE IT UP!

Congrats to Mike Lee, Megan Larcom, Lauren Casady, Kathryn Levasseur, and Alex Black on shuffling the 500m row leader board on Wednesday. It was truly a great effort as we had quite a few sub 1:30’s for the men and sub 1:50’s for the ladies. After getting some needed rest, y’all attacked a new benchmark named “Plaza of Death”. It is a great bodyweight WOD and feedback I received from many of you is that you enjoyed it. Top 5 scores for the day were: 1.) Vijay 16:39/Sophie 20:18; 2.) Mike L 16:51/Jodie O 20:42; 3.) Brian 17:22/Alex B 22:20; 4.) Ricky 18:22/Linh 22:33; 5.) Filipe 18:23/Lauren 23:30 CONGRATS!

500m row results and "Plaza of Death"

500m row results and “Plaza of Death”

MID-MORNING WOD?

I am researching if there is any interest in scheduling a mid-morning WOD. We have some members whose jobs operate on shifts and our current times are not the most advantageous. What interest is there in producing a 9:30AM or 10AM class on a trial basis a couple days a week?

Shoot me an email.

WHAT’S ON TAP – PROGRAMMING

Saturday 092014

1. Work up to a 5 rep touch and go max for the clean

2. Run 2 x 800m with 5 minutes of rest between efforts

Sunday 092114

Complete Unbroken for time

10 Double Unders
10 Front Squat, 115/75
20 Double Unders
20 Front Squat, 115/75
30 Double Unders
30 Front Squat, 115/75
20 Double Unders
20 Front Squat, 115/75
10 Double Unders
10 Front Squat, 115/75

Each partner must complete the entire piece of work while alternating and with only one person working at a time. For the FS to be unbroken, the bar must remain in the front rack position. Rest at the top of the FS is permitted.

Monday 092214

1. Back Squat – 3 sets x 10 reps @ 20×0
work up to as heavy as you can while performing unbroken

2. Complete for time
21 Ring Dips
21 T2B
15 Ring Dips
15 T2B
9 Ring Dips
9 T2B

Tuesday 092314

1. Power Clean
5 reps @ 60%, rest 2:00
5 reps @ 70%, rest 2:00
5+ reps @ 80%

2. AMRAP 15
5 KB Snatches 24kg/16kg , left arm
5 KB Snatches 24kg/16kg, right arm
5 KB Thruster 24kg/16kg, left arm
5 KB Thruster 24/16kg, right arm
10 Pull-ups

PR Wednesday 092414

1a. Front Rack Forward Lunges – 3 x 10 (each leg), rest 1:00
1b. Skin the cat – 3 x 5-10 reps, rest 1:00

2. Test – 300 Double Unders

Thursday 092514

Complete 5 cycles of the following complex AFAP
5 DB Deadlift
5 DB Power Clean
5 DB Front Squats
5 DB Push Press
rest 2:00 (add 15 sec rest each round)

Increase the weight used in the complex for each cycle.

ABS
3 cycles of the following complex
front plank x 20 sec
right side plank x 20 sec
left side plank x 20
rest 1:00 between complexes

Friday 092614

1. Shoulder Press
5 reps @ 60%, rest 1:00
Ring rows (feet elevated), max reps, rest 1:00
5 reps @ 70%, rest 1:00
Ring rows (feet elevated), max reps, rest 1:00
5+ reps @ 80%, rest 1:00
Ring rows (feet elevated), max reps

2. For time
Row 500m
Run 400m

Saturday 092714 -IN HOUSE THROWDOWN

WOD #1: Bulgar Wheat

10 Minutes to complete:
500m Row each
20 Burpee Lateral Jumps each
AMRAP Squat Cleans (135/95) or (95/65)

1. One rower per team, movements must be performed in order
2. Partner #1 may perform burpees and squat cleans while Partner #2 rows
3. However, once 1000m row is completed, only one partner may work at a time
4. Score is number of squat cleans completed

 

WOD #2: A More Chipper Eleven Point One
Complete as many rounds and reps as possible in 12 minutes of:

60 kb swings (American, Red/Green) (Russian, Black/Blue)
45 Sit-Ups
30 Double-unders or 30 singles
15 Power snatches (75#/ 55#) (45#/33#)

1. Partners MAY work at the same time
2. All reps must be completed before moving on to next movement
3. All movements must be completed in listed order
4. Each partner must complete at least one-third of the reps of each movement

 

WOD #3: Partner Cindy
Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

1. Only one partner may work at the same time
2. Rounds of Mary are an acceptable substitution for rounds of Cindy

18 Sep 2014

091814

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1. Bench Press
5 reps @ 60%
Kipping Pull up cluster 7.7.7 rest 10 sec between cluster, rest 1:00
5 reps @ 70%
Kipping Pull up cluster 7.7.7, rest 10 sec between cluster, rest 1:00
5+ reps @ 80%
Kipping Pull-up cluster 7.7.7

2. AMRAP 6
10 Burpee to a 45# plate
30 Unbroken Russian Swings, 24kg/16kg

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17 Sep 2014

091714

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1. Test – Row 500m

rest 8 minutes

2. “Plaza of Death”

Complete for time
50 Squats
40 Sit-ups
30 push-ups
20 pull-ups
1-mile run
50 squats
40 sit-ups
30 push-ups
20 pull-ups

16 Sep 2014

091614

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1. Complete 3 rounds for time
Run 500m
10 Power Cleans, 135/95
5 Front Rack Lunges each leg

2. ABS
L-Sit holds 6 x 20 sec with 40 sec rest between

14 Sep 2014

091514

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1. Front Squat
5 reps @ 60%, rest 1:00
8-12 weighted push ups (AHAP), rest 1:00
5 reps @ 70%, rest 1:00
8-12 weighted push-ups (AHAP), rest 1:00
5+ reps @ 80%, rest 1:00
8-12 weighted push-ups (AHAP)

2. Complete 3 of the following intervals
Row 500m
Max Pull-ups
rest 3:00

Score the average reps completed per round for the pull-ups. In comments break down each round individually.

12 Sep 2014

FIRE IT UP FRIDAY! 091214

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Fire It Up! Fire It Up!

It’s Friday baby and it is time to get fired up for the weekend and the next week coming up! It was a great week of training. PR Wednesday saw “Tabata This” and though there were not any changes in the leader board for that workout, we did see some names take the leader board for “Glen”. 

Thank you to everyone who came in yesterday and gave his/her all. It means a lot. Courtney has taken the lead spot on the board with a time of 35:05 and Ali is #2 with a time of 37:27. They also were the only two women to finish the workout prescribed. Awesome! For the men, Evan smoked it with a time of 30:55, Mike Lee hit 34:10, Brian “Angry Beaver” finished 34:47, Denis T finished 37:13, and I completed it in 40:32. Again, great work to everyone.

What’s On Tap

Saturday 9/13

1. 10 minutes to work up to a Power Snatch double (heavy but not maximal)

2. EMOM 12
3 Burpees
1 Power Snatch (use the same weight you just worked up to for the double)

3. Abs
weighted plank holds 6 x 20 sec with 40 sec rest between efforts

Sunday 9/14

1. 3 x 400m with 2:00 rest

2. Partner WOD
AMRAP 12
10 Pull-ups
8 Ring Dips
6 Front squats, 155/105

Relay style alternating by rounds with 1 person working at a time.

Monday 9/15

1. Front Squat
5 reps @ 60%, rest 1:00
8-12 weighted push ups (AHAP), rest 1:00
5 reps @ 70%, rest 1:00
8-12 weighted push-ups (AHAP), rest 1:00
5+ reps @ 80%, rest 1:00
8-12 weighted push-ups (AHAP)

2. Complete 3 of the following intervals
Row 500m
Max Pull-ups
rest 3:00

Score the average reps completed per round for the pull-ups. In comments break down each round individually.

Tuesday 9/16

1. Complete 3 rounds for time
Run 500m
10 Power Cleans, 135/95
5 Front Rack Lunges each leg

2. ABS
L-Sit holds 6 x 20 sec with 40 sec rest between

Wednesday 9/17

1. Test – Row 500m

rest 8 minutes

2. “Plaza of Death”

Complete for time
50 Squats
40 Sit-ups
30 push-ups
20 pull-ups
1-mile run
50 squats
40 sit-ups
30 push-ups
20 pull-ups

Thursday 9/18

1. Bench Press
5 reps @ 60%
Kipping Pull up cluster 7.7.7 rest 10 sec between cluster, rest 1:00
5 reps @ 70%
Kipping Pull up cluster 7.7.7, rest 10 sec between cluster, rest 1:00
5+ reps @ 70%
Kipping Pull-up cluster 7.7.7

2. AMRAP 6
10 Burpee to a 45# plate
30 Unbroken Russian Swings, 24kg/16kg

Friday 9/19

“Nutts”
For time

10 handstand push-ups,
15 deadlifts (250lbs/165lbs),
25 box jumps (30in/24in),
50 pull-ups,
100 wall-ball (20lbs/14lbs),
200 double-unders,
Run 400 meters with a 45lb plate.

11 Sep 2014

091214

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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

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 


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