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

07 Mar 2014

030814

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1. AMRAP 5
15 Back Squats, 135/95
10 Pull ups

rest 5 minutes

2. AMRAP 5
30 Ball Slams
10 Burpees

3. Midline Work – 100 reps between Toe 2 Bar, GHD sit ups, Back Extensions (NOT HIP)

Notes:
1. Bar must be cleaned from the ground and then placed over head onto the shoulders for the back squat.

2. Weight of the Ball slams doesn’t really matter

3. Alternate T2B/Back ext/GHD sit ups

FIRE IT UP!

The last week has been awesome! Friday kicked it off with 2014 Reebok CrossFit Games Open 14.1. CFB has more than 50 athletes participating in the Open. The energy was awesome. Carla B leads all CFB members with a score of 362 and currently sits 24th in the NorthEast Region. The top 45 females in the region will qualify to Regionals at Reebok’s Headquarters in Canton, MA. Dave Young is leading the men with a score of 347 and sits 384th in the NorthEast Region. Hats off to them both for their efforts!

Kari T attacking 14.1 on Sunday. She improved her score by more than 10 reps.

Kari T attacking 14.1 on Sunday. She improved her score by more than 10 reps.

THE OPEN

In case you missed the previous communications, we will be running the Open WOD in class each Friday. If you cannot make it into the gym on Friday, then you may come in on Saturday or Sunday but you will need to have someone accompanying you to judge your performance. There will be a group that will retest on Monday as well. Again, you will need to schedule someone to judge you in advance to ensure that there will be someone available for you.

RING THE BELL BABY!

On Wednesday morning all 7 participants in the 7am class banged out Personal Bests! The bell was working on overtime and it was fun to witness. Audrey, JPerlo, Linh, Vijay, Patrick M, Matt, and Kapil all were machines in the back squat. I like programming the straight sets at higher intensity (5×2 – work up to a challenging 2 and hold it for all sets) for the barbell lifts. It removes any ceilings and encourages you to train based off how you are feeling instead of a fixed percentage. It’s not always going to be a PR day but when it is…RING THE BELL BABY!

audrey back squat vijayback

WHAT’S ON TAP

Friday 3/7

2014 Reebok CF Games 14.2
TBD

Saturday 3/8

1. AMRAP 5
15 Back Squats, 135/95
10 Pull ups

rest 5 minutes

2. AMRAP 5
30 Ball Slams
10 Burpees

3. Midline Work – 100 reps between Toe 2 Bar, GHD sit ups, Back Extensions (NOT HIP)

Notes:
1. Bar must be cleaned from the ground and then placed over head onto the shoulders for the back squat.

2. Weight of the Ball slams doesn’t really matter

3. Alternate T2B/Back ext/GHD sit ups

Sunday 3/9

“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

Monday 3/10

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

Tuesday 3/11

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

Wednesday 3/12

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

Thursday 3/13

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.

Friday 3/14

Reebok CrossFit Games Open 14.2
TBD

 

05 Mar 2014

030614

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1. Row 1k
rest 15 minutes
Row 1k

Score time for each 1k row.

2. In 15 minutes, accumulate as much time in an unsupported handstand hold

 

 

05 Mar 2014

030514

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1. Back Squat – 5×2 - work up to a challenging double and then hold for 4 more sets.

2. Pull up Ladder
3 rounds of following cycle:

7 pull ups
6
5
4
3
2
1

Rotate with a partner or a few to allow rest between sets

03 Mar 2014

030414

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1. For time
Run 1500m
30 Power Snatches, 95/65
20 Overhead squats, 95/65
10 GHD Sit ups
Run 500m

2. Accumulate 5 minutes of L-sit hold

03 Mar 2014

030314

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1. EMOM 14
Odd – 2-4 Handstand push ups
Even – 10 Box Jumps, 24″/20″

2. AMRAP4 – Burpees to a 45# plate

note:
1. HSPU are strict/box jumps games standard


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