23 Aug 2014

082414

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With a partner each perform the following 3 rounds for time in Relay style
alternating each round

Run 400m
21 Kettlebell Swings, 24kg/16kg
12 Pull-ups
15 Power Snatches, 135/95

22 Aug 2014

082314

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1. Power Clean – 2RM

2. 21-18-15-12-9-6-3
Squat clean @ 50% of 2RM
Sit-ups
20 Calories on the A/D (12 calories on the rower)

21 Aug 2014

082214

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1. Deadlift – 3RM

2. 30-24-18-12-6 
Deadlift @ 60% of 3RM 
Double unders

21 Aug 2014

To Belt or To Not To Belt

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HOLY PR’S BATMAN!

Do you follow us on Facebook (https://www.facebook.com/crossfitboston)? Twitter (@crossfitboston)? If so you will see the pics of members hitting new personal bests during class. Cindy was lights out with 4 of you (Nigel “Pencil Neck”, Isle, Paul, and Shirtless Bob) all completing more than 20 rounds. Great work! Beyond that accomplishment there were many that completed the WOD as Rx for the first time and Audrey hit all of her pull-ups unbroken for the first time. Wicked cool!

TO BELT OR NOT TO BELT…

That is the question. Some CrossFit purists would argue wearing a belt is cheating or blasphemy. The belief is that the amount of lifting performed in CrossFit training develops our midline and that a belt is doing for us what our own body should be doing. Is this thought process correct? What exactly does a belt do? 

Erik B chooses no belt BUT he loves lime green!

Erik B chooses no belt BUT he loves lime green!

Nick Horton from Breakingmuscle.com wrote an excellent piece outlining the pros and cons of a lifting belt and Mike Robertson wrote a piece for T-Nation. Read more about them here and here  then post your thoughts to comments.

I have been barbell training for 26 years and I have always worn a belt for anything over 70% of my maximal lifts. Should you? That is for you to decide.

PROGRAMMING

We are continuing finding the 3RM this upcoming week for some strength lifts. Be sure to upload your results to Pocket Coach. The revamped version is due to launch this fall. You will want to have your information up to date so that you can get the most out of your training.

Saturday 8/23

1. Power Clean – 2RM

2. 21-18-15-12-9-6-3
Squat clean @ 50% of 2RM
Sit-ups
20 Calories on the A/D (12 calories on the rower)

Sunday 8/24

With a partner each perform the following 3 rounds for time in Relay style alternating each round

Run 400m
21 Kettlebell Swings, 24kg/16kg
12 Pull-ups
15 Power Snatches, 135/95

Monday 8/25

1. Front Squat – 3RM

2. AMRAP 4
Run 200m
5 Pull-ups

rest 5 minutes

AMRAP 4
Run 200m
5 Hang Power Clean, 95/65
5 Burpees

Tuesday 8/26

1a. Handstand Push-ups cluster 2,2,2 x 3; rest 1:00 between sets
1b. Pistols cluster 4,4,4 each leg x 3; rest 1:00 between sets

2. Complete this couplet for time (alternate movements)
10-9-8-7-6-5-4-3-2-1 Thrusters, 95/65
1-2-3-4-5-6-7-8-9-10 Chest to bar pull-ups

Wednesday 8/27

“Hockey Night”

10 rounds of
30 seconds of wall balls, 20/15
30 seconds ball slams, 20/15
2 minutes rest

Thursday 8/28

1. AMRAP 4
Deadlift, 275

rest 8 minutes

2. AMRAP 4
Double Unders

rest 8 minutes

3. AMRAP 4
Pull-ups

Friday 8/29

1. Jerk from the rack – work up to a heavy single

2. EMOM Row 15/12 calories on the rower.

How long can you continue? 10 rounds? 15 rounds? 20?

20 Aug 2014

082114

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1. EMOM 20 
Odd: 5 Push Press 
Even: 10 Burpees

2. Complete for time 
Row 1k 
30 KTE’s

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19 Aug 2014

082014

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1. Bench Press – 3RM

2. “Cindy” 
AMRAP 20 
5 Pull-ups 
10 Push-ups 
15 Squats

18 Aug 2014

081914

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1. EMOM 12 – 2 Snatch TNGo 
1-4 – 70% 
5-8 – 75% 
9-12 – 80%

2. AMRAP 8 
15 Box Jumps 
15 Swings

17 Aug 2014

081814

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1. Back Squat – 3RM

2. Complete 3 rounds for time 
21 Front Squats @ 45% of 2RM 
15 Pull-ups 
3 Wall-climbs

16 Aug 2014

081714

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Run a Partner 5k (Both run/finish together) (Row is 6k)

then AMRAP 12

5 Deadlift, 205/145
10 Pull-ups
15 KTE’s

16 Aug 2014

081614

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1. Complete reps of 15-12-9 for time of

135/95 Squat Snatch
Dips

2. Handwalking practice. If you cannot walk on your hands, then practice balancing just off a wall.


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