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 

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


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