10 Jun 2015

061115

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Skill/Strength: (G 3)Handstand Push-ups 10 x 3 reps
Work to the range of motion you can with strict form. Advanced/Rx+ practice deficit HSPU

Conditioning: Complete 5 rounds each for time
Row 500m
rest 1:30 between efforts

09 Jun 2015

061015

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Conditioning: For time
Run 600m
21 Wallball shots, 20/15
21 Toe 2 Bar
Run 600m
21 Toe 2 bar
21 Wallball shots, 20/15
Run 600m

08 Jun 2015

060915

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Strength/Skill: (BB1)Snatch
Hang Snatch High Pull + Hang Power Snatch – 2 reps x 6 sets

TEST: Shoulder Press – 3RM

Conditioning: AMRAP6
20 Calorie Row
10 Ring Push-ups

08 Jun 2015

MOTIVATED MONDAY

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“DO WHAT YOU DO SO WELL THAT PEOPLE CAN’T HELP TELLING OTHERS ABOUT YOU.”

-WALT DISNEY

I read a fantastic book over the weekend by Keith Lee titled The Happy Customer Handbook: 59 Secrets to Creating Happy Customers Who Come Back Time and Time Again and Enthusiastically Tell Others About You. As you probably could guess from the title it was specifically about customer service.

It is so easy to get caught up in the day to day of delivering our product, Fitness, to you, our Clients/Community, that neglect can occur with other aspects of the gym that are not immediately upfront. This book was a great reminder on how such neglect leads to a slippery slope of decay of the entire product.

I began thinking about CrossFit Boston and how the chapters of the book applied. The more I thought about it, the more excited I became because there is so much opportunity there. Starting with the quote at the top of this blog post by Walt Disney.

As coaches we stress the importance of virtuosity and continual improvement in our physical training. As a business owner the same effort is required in the other aspects of CrossFit Boston and is true for our team members as well.

Thank you for the opportunity!

Field Day

We had a great turnout for Field Day over at Artesani Park. Thanks to everyone that made it. Coach G2 did a great job organizing the event and it was a fun day. These type of events are an awesome way for our community to get to know each other better. If you missed this one, be sure to make the next one.

What a good looking crew!

What a good looking crew!

This week my schedule is limited due to Jess being away for a work conference making me a “single daddy” responsible for dropping off and picking up my little girls. I will be in on Tuesday and Thursday for my regular evening schedule but I will not be in during the AM classes this week. If you need to reach me directly shoot me an email and I can get you my direct line. Have a great week of training!

07 Jun 2015

060815

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Test: Deadlift – 5RM

Conditioning: 3 rounds for time
10 Power Clean, 155/105
10 Front Rack Lunges, 155/105
10 Front Squats, 155/105

06 Jun 2015

060715

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Strength/Skill: (G2)Handstand Push Up Negatives – 6 x 5 reps (Rx+ deficits)

Conditioning: “Jag 28″
Run 800m
28 Swings, 32kg
28 Strict Pull-ups
28 KB Clean & Jerk, 2 32kg
28 Strict Pull-ups
Run 800m

05 Jun 2015

060615 – Field Day

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GYM WILL BE CLOSED

05 Jun 2015

FIRE IT UP FRIDAY! 060515

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FIRE IT UP! FIRE IT UP!

First week of June is in the books and so far it has been a doozy. On Monday we broke down the Snatch with the heaving snatch balance and the hang squat snatch. Both of these Drills really dial in using the hips and legs to get the bar in the overhead position rather than trying to rely on your arms.

Tuesday was #gutcheck time with the 4×12 Back squats at 70-75%. We will be hitting this again in the middle of the month and the goal will be to push the intensity up to 75-80%. Be sure to employ some breathing squats between those reps! “Rahoi” followed the back squats. This was the first time we had programmed this #HEROWOD benchmark, and it was a pure engine workout.

The rest of the week proved to be just as challenging as many of you have mentioned that you are pretty sore in a good way. The static holds, with attacking specific skills is going to elevate your abilities to do more work and thus become more fit!

FIELD DAY – NO REGULAR CLASSES

Tomorrow is our Field Day at Christian Herter Park from 10-1. It’s a chance to get out of the gym and use our fitness with sport activities. There are going to be a ton of fun events that will also be challenging as well. Some activities include: tug of war, flag football, hammer throw, hoover ball, etc.

Afterwards we are going to be grilling some food. Bring something to through on the grill or your favorite side dish!

NEXT WEEK’S PROGRAMMING

Lot’s of good training going into this week. Test days are Sunday, Monday, Tuesday and next Saturday. Only Sunday is a MetCon test with another new #HEROWOD “Jag 28″. The remaining days are strength and power tests.

Sunday 6/7
Strength/Skill: (G2)Handstand Push Up Negatives – 6 x 5 reps (Rx+ deficits)

Conditioning: “Jag 28″
Run 800m
28 Swings, 32kg
28 Strict Pull-ups
28 KB Clean & Jerk, 2 32kg
28 Strict Pull-ups
Run 800m

Monday 6/8
Test: Deadlift – 5RM

Conditioning: 3 rounds for time
10 Power Clean, 155/105
10 Front Rack Lunges, 155/105
10 Front Squats, 155/105

Tuesday 6/9
Strength/Skill: (BB1)Snatch
Hang Snatch High Pull + Hang Power Snatch – 2 reps x 6 sets

TEST: Shoulder Press – 3RM

Conditioning: AMRAP6
20 Calorie Row
10 Ring Push-ups

Wednesday 6/10
Conditioning: For time
Run 600m
21 Wallball shots, 20/15
21 Toe 2 Bar
Run 600m
21 Toe 2 bar
21 Wallball shots, 20/15
Run 600m

Thursday 6/11
Skill/Strength: (G 3)Handstand Push-ups 10 x 3 reps
Work to the range of motion you can with strict form. Advanced/Rx+ practice deficit HSPU

Conditioning: Complete 5 rounds each for time
Row 500m
rest 1:30 between efforts

Friday 6/12
Strength/Skill: (BS2) Back Squat 10×2
warm up to 90-95% of your 1RM and perform 10 sets at that weight

Conditioning: AMRAP15
8 Pistols (alternate legs each rep)
10 Dips
12 Burpees

Saturday 6/13
Strength/Skill: (BB2) Snatch 1RM – build up to a 1 Rep max for the snatch

TEAM WOD: Team of 4 relay style
21 Thruster, 95/65
21 Box Jumps, 24/20
21 Power Cleans, 135/95
Run 600m

04 Jun 2015

060515

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(BB)Strength/Skill: Power Snatch – 10×2, 10 sets begin once you are at 70%+ of your 1RM

Conditioning: AMRAP 17
10 Alternating DB Power Snatch, 60/40
15 Box Jumps, 24/20
15 Knee to elbows

03 Jun 2015

060415

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Skill/Strength: A. Pistols – 6×10 reps
B. 6×3 – Muscle Ups, scale to 5 chest to bar pull-ups if you cannot perform bar muscle ups and pull to the upper abdomen.

Conditioning: AMRAP 12
10 Deadlift, 315/225
15 Pull-ups


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