Reebok CrossFit Games Open 14.3

Alright! Many of you have already completed this WOD. Let me start off this tip with the following: UNLESS YOU ARE CLOSE TO QUALIFYING FOR REGIONALS AND YOU ROYALLY MESSED UP THE APPLICATION OF YOUR STRATEGY, DO NOT REPEAT THIS WOD. There is great potential to really injury yourself. The low back is going to be sore and fatigued even if you were able to maintain midline stabilization for every single rep. My glutes and hamstrings are ridiculously on fire today, this is a good thing, but it would mean that they would not be ready to attack this WOD again soon and it would push the stress to the back.

If you have not yet completed the WOD, here are some quick tips:

1. Don’t go out too fast. Find a good rhythm that allows you to go from bar to box and box to bar with no rest. The rest is built in with you loading the plates as the load increases.

2. If you need to drop to fast singles b/c the weight is too heavy to link touch and go reps, then you need to stay right over your bar take one quick breath and get back into position and lift.

3. As you are warming up, determine which provides greater economy: step ups or box jumps. I am a believer that step ups are going to allow a faster/more consistent pace for the LONG TERM of this WOD. There are some exceptions like Dave Young. A 24″ box jump is a large step up for him and he is a good box jumper.

4. BRACE, BRACE, BRACE – If you cannot do this well, your back will not like you for the rest of the weekend.

That’s it! Good luck and push onward!

PROGRAMMING

Saturday 3/15

1. Recovery WOD complete for time
Run 1 mile
5 rounds of:
20 Push ups
20 OH Walking Lunges, 45/25
Run 1 mile

rest 10-20 minutes (mobilize)

2. Back Squat – 6×2 (work up to a challenging 2 and then hold for a total of 6 sets)

Sunday 3/16

1. AMRAP 4
5 STO, 115/75
5 Knee to elbows

8 minutes

AMRAP 4
5 Thruster, 95/65
5 Burpees

rest 8 minutes

AMRAP 4
5 STO, 115/75
5 KTE’s

rest 8 minutes

AMRAP 4
5 Thruster, 95/65
5 Burpees

Monday 3/17 (WEAR GREEN)

TEST Day

1. Max Pull ups
2. Max Push ups
3. 1:00 Sit ups
4. Tabata Squats

Skill: Grease the muscle up groove

Tuesday 3/18

1. Front Squat – 6×2 (work up to a challenging double and complete a total of 6 sets at that weight)

–Dips perform sets of 3-5 reps (AHAP) between each set of front squat

notes:
Be sure to give yourself adequate rest after the dips before your next set of front squat.

Wednesday 3/19

1. Row 500m (max effort)
rest the amount of time it took to complete 500m
2. Row 1000m (max effort)
rest the amount of time it took to complete 1000m
3. Row 1500m (max effort)
rest the amount of time it took to complete 1500m
4. Run 1500m (max effort)

Skill: Grease the muscle up groove

Thursday 3/20

1. EMOM 10 – Snatch 1-2 reps (work up to AHAP)

2. AMRAP 12
5 DB Shoulder Press, 40/20
10 AbMat sit ups
15 Double unders

14 Mar 2014

031514

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1. Recovery WOD complete for time
Run 1 mile
5 rounds of:
20 Push ups
20 OH Walking Lunges, 45/25
Run 1 mile

rest 10-20 minutes (mobilize)

2. Back Squat – 6×2 (work up to a challenging 2 and then hold for a total of 6 sets)

Hey Mickey!

Welcome to the TEAM Mickey!

Welcome to the TEAM Mickey!

I want to officially welcome longtime member Mickey Grouse to the TEAM! Mickey has been training with us for over 4 years, has competed in some local and regional events, volunteered his talents as a DJ for parties, etc. Now he will be apprenticing to be apart of our Coaching TEAM. 

Mickey is an all around good dude and cares a ton about the CrossFit Boston Community. He received his CrossFit L1 Certificate back in 2011. You will see him primarily shadowing me in both group classes and private sessions. He will soon be leading portions of the class and ultimately entire classes.

Give him a big fist bump and a FIRE IT UP!!

CrossFit Games 14.3

CrossFit Games Open 14.3 (AMRAP – Reps)
8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″

Deadlift and box jumps! Alright, we finally have a little weight now in the open. The ascending volume AND weight for the deadlift will make it challenging to maintain midline stabilization and not blow out the low back. Everyone will need to focus on bracing really tight while pushing the ground away through the heels rather than pulling the bar off the floor. Establish a pace that will be just below your threshold and allow you to keep moving steady. This is very similar to the pacing needs of Wednesday’s Row/Thruster WOD.

If 225 is heavy, be prepared to start breaking up into sets of 5 so that you can move faster. Try to avoid singles until you absolutely have to. If you are lucky enough to get into the heavier weights you need to game plan the number of reps/sets for completion. Think similarly to last week’s CTB pull ups, except you will have a much higher muscle economy.

Step ups or box jumps are permitted with the requirement of both feet on the floor at full standing and both feet on the box at full standing. The kicker is the height of the box. For the men, if you are shorter, a 24″ box may be too much to expect a good pace with step ups. Ladies you should be fine with 20″. We have been training the Games Standard for box jumps the last couple of weeks so you should know how to pace this already. 15 reps is manageable, just be sure to breathe and maintain control of your body.

Good Luck to everyone today!

What’s On Tap!

Keep your eyes open for another post today with next week’s programming!

14 Mar 2014

031414 – CF GAMES 14.3

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CrossFit Games Open 14.3 (AMRAP – Reps)

8-Minute AMRAP:
10 Deadlifts, 135# / 95#
15 Box Jumps, 24″ / 20″
15 Deadlifts, 185# / 135#
15 Box Jumps, 24″ / 20″
20 Deadlifts, 225# / 155#
15 Box Jumps, 24″ / 20″
25 Deadlifts, 275# / 185#
15 Box Jumps, 24″ / 20″
30 Deadlifts, 315# / 205#
15 Box Jumps, 24″ / 20″
35 Deadlifts, 365# / 225#
15 Box Jumps, 24″ / 20″

12 Mar 2014

031314

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1. 30 Unbroken Wallball shots

2. AMRAP 4
10 Burpees
10 DB squat cleans, 40/20

If 60 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 120 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 180 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

11 Mar 2014

031214

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1. Shoulder Press – 7×2

2. EMOM 10
8 Chest to Bar Pull ups

notes:
1. work up to a challenging weight and then hold for 6 more sets

2. Scale by reducing volume first before reverting to chin over the bar. If athlete cannot perform CTB they perform chin over the bar

11 Mar 2014

Tuesday Tips

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To go as Rx or not to go Rx? That is the question. Almost daily we as coaches receive this question from members at least 10 times when we bring the class in front of the whiteboard. Here is a quick and dirty guide when it comes to the Workout of the Day (WOD).

1. Fast Is Better
Metabolic conditioning is meant to be fast. (Once proper mechanics have been learned of course!) Speed is one of the 10 General Physical Skills outlined in CrossFit’s definition of fitness. CrossFit works so well because we train at HIGH INTENSITY. INTENSITY = POWER. Power is also one of the 10 general physical skills necessary in a well rounded fitness program. We can measure POWER as work (force x distance)/time.  The faster a WOD is completed the greater the POWER and therefore the greater INTENSITY. 

Greg Everett even has a webpage that allows you to compute your POWER output for some of the movements in CrossFit. You can check it out here. One Friday evening, the attendees and I played with this calculator. We inputted different weights, times, etc for the same individual to calculate the POWER output of the WOD “FRAN”. It was quite revealing to learn that performing FRAN with 65# and finishing 30-60 seconds faster than performing it as Rx and grinding through it created a much higher POWER output.

2. Strength During Strength WOD’s
We program strength separately than the WOD because it needs to be trained as such. Yes, CrossFit does improve your strength within the WOD. But it does so primarily through repetitions and increased movement efficiency. The more efficient you are at moving the greater loads you will be able to handle. I am not saying this is exclusive, I am saying that it is primarily what is occurring. 

The days strength is programmed in the gym or if you are on an additional strength cycle outside of class time, that is when you should be loading the heavy weights. Our current programming has less strength programmed due to the Open season. That begin said, you should be on a supplemental strength cycle outside of class if strength is one of YOUR main issues in being able to perform better.

Back to the main point of this tip, adding too much weight in the WOD is going to slow you down considerably. Thus, decreasing your POWER, AND increase your potential of injury. Add weight to the WOD very slowly as your fitness and strength improves.

3. Volume
The WOD written on the board is programmed for the most advanced athletes in the gym, think Carla B and Dave Y. They have a ton of training time and ridiculously huge base of fitness. The majority of our members are not at this level. They are working to get there. So, it is important to look at the volume of training each and every day.

I will use yesterdays WOD, 21-15-9 Pull-ups and deadlifts, as the example. Lets assume I just got my pull-ups and can now perform between 2-4 pull-ups unbroken regularly. 45 pull-ups would be a disaster for my training if I attempted to complete the volume as Rx. What would be more appropriate is for me to scale the WOD down to 10-6-4. This would provide an appropriate dosage so that I could improve my pull-ups without risk of causing damage or injury. 

Over time while practicing my pull-ups outside of class time, I would increase the amount of pull-ups that I would perform in a WOD inching closer to Carla and Dave all while drastically improving my fitness.

I hope this guide helps. It is by no means exhaustive and it is not meant to be taken as law. There are many exceptions to the rule. We all are each individuals and respond to training much differently. That is what makes our job as Coaches both exciting and challenging. If you have any questions on this topic any of our staff can help you. Just come up and ask!

Sunday's class took advantage of the warmer weather.

Sunday’s class took advantage of the warmer weather.

10 Mar 2014

031114

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1. AMRAP 10
3 Push Press, 135/95
6 Toe 2 Bar
9 OH swings, 32kg/24kg

2. L-Sit holds – 6 x max hold

Note:
rest as needed between l-sit holds

09 Mar 2014

031014

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1. 21-15-9
Pullups
Deadlift, 225/155

2a. Pistols – Accumulate as many quality reps in 10 minutes
2b. Ring Dips – 4×3 AHAP

Note:
2a/2b – perform 5-10 reps of pistols then immediately perform 1 set of Ring dips

08 Mar 2014

030914

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“Filthy Fifty”

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

notes:
Scale as needed to:

40 reps
30 reps
25 reps


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