08 Oct 2014

100814

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1. Snatch – work up to a max single (17 minutes)

2. Complete for time
30 Snatches @ 50% of above
20 Push Jerk (same weight)
15 Burpee box jumps
20 Push Jerk
30 Snatches

07 Oct 2014

100714

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Warm-up: 2k row

1. Row – 10 x 200m @ 85%, rest 1:00 between

2. AMRAP 8
15 KTE
15 Front Squat, 95/65

06 Oct 2014

What Are You Waiting For?

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Do you recognize yourself as any of these????

REGISTER HERE!

06 Oct 2014

100614

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1. Deadlift
5 reps @ 65%, rest 1:00
Ring Dips (AHAP), 4-8, rest 1:00
5 reps @ 75%, rest 1:00
Ring Dips (AHAP), 4-8, rest 2:00
5+ reps @ 85%, rest 1:00
Ring Dips (AHAP), 4-8

2. 3 Rounds for time
20 OH walking lunges, 45/25
15 OH Squats, 135/95
20 Unbroken Double Unders

05 Oct 2014

100514

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Complete with a partner for time, work can be split however the team prefers:

800m run
50 Back squats, 45/35
1000m row
50 STO, 45/35
300 Double Unders
50 Pull-ups
50 Burpees
50 GH Sit-ups

then both team members must run another 800m.

03 Oct 2014

100314 – Fire It Up Friday!

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FIRE IT UP! 

It’s the first Friday of the month. Wednesday was a parade of bells ringing! Some great improvements in Tabata Squats. Even after hitting back squats prior. This is a pure increase in work capacity. Think about it, if last time you hit 8 reps across all eight intervals, you completed 64 reps. Up that mark to 12 reps each round, you have now completed 96 reps! A 50% improvement. This is exactly what Yeshil did! Great work! Gabby went from 16 reps in June to 18 reps on Wednesday. Thats 144 reps from 128 reps, a 12.5% improvement. Though this may seem small, it is really difficult to make double digit improvements once you are completing 15+ reps on Tabata squats. Pretty awesome.

Gabby blasting out some thrusters post tabata squats.

Gabby blasting out some thrusters post tabata squats.

BEAT THE STREETS

Just a reminder that tomorrow we are running the qualifying WODs for the Beat The Streets fundraiser with 3Point Foundation and Tina Ramos. 

9am will be WOD #1
10am will be WOD #2
11am will be WOD #3

You can read more about the event here.

COACH TOMMY T!

If you have been attending my 5:30pm classes on Tuesdays and Thursdays you already know that Tom T has been assisting and leading portions of the training. Tom joined us from Trident CrossFit (awesome community/coaches/etc) where he assisted in coaching duties for a year there. After settling into Boston, he is now excited to get back in the mix and helping others reach their goals!

Here’s Tom’s bio:

Great extension on the snatch!

Great extension on the snatch!

I found Crossfit in the fall of 2011 at Crossfit Dewitt, in Syracuse, NY. I was looking to increase my overall fitness and wanted to drop some weight after jockeying a desk for a few years post college. My butt was immediately kicked and I was hooked. In 2012, I took a new job and moved to Alexandria, VA and was lucky enough to find Trident Crossfit. I was blown away at the coaches, community and the facilities there and as my fitness improved, I wanted to know more about Crossfit and fitness so I took my Level 1 at Trident. Chriss and Andrea Smith, the co-owners of Trident, approached me and asked if I was interested in interning at the gym. I never considered myself a coach, but accepted their offer to learn from the best coaches and most fun people I knew. 

The reason I keep Crossfitting is because I am a weekend warrior. I’ve been a lifelong athlete and like to dip my toe into a bunch of different sports – skiing, swimming, windsurfing, lacrosse and running. Crossfit keeps me fit, fast and strong and allows me to meet and hang out with great people. 

PROGRAMMING – WHAT’S ON TAP

Sunday 10/5

Complete with a partner for time, work can be split however the team prefers:

 

800m run
50 Back squats, 45/35
1000m row
50 STO, 45/35
300 Double Unders
50 Pull-ups
50 Burpees
50 GH Sit-ups

 

then both team members must run another 800m.

 

Monday 10/6

1. Deadlift
5 reps @ 65%, rest 1:00
Ring Dips (AHAP), 4-8, rest 1:00
5 reps @ 75%, rest 1:00
Ring Dips (AHAP), 4-8, rest 2:00
5+ reps @ 85%, rest 1:00
Ring Dips (AHAP), 4-8

2. 3 Rounds for time
20 OH walking lunges, 45/25
15 OH Squats, 135/95
20 Unbroken Double Unders

Tuesday 10/7

Warm-up: 2k row

1. Row – 10 x 200m @ 85%, rest 1:00 between

2. AMRAP 8
15 KTE
15 Front Squat, 95/65

Wednesday 10/8

1. Snatch – work up to a max single (17 minutes)

2. Complete for time
30 Snatches @ 50% of above
20 Push Jerk (same weight)
15 Burpee box jumps
20 Push Jerk
30 Snatches

Thursday 10/9

1. Push Press
5 reps @ 65%
Bent over barbell rows (strict – no momentum), 8-10 reps, rest 2:00
5 reps @ 75%
Bent over barbell rows (strict – no momentum), 8-10 reps, rest 2:00
5+ reps @ 85%
Bent over barbell rows (strict – no momentum), 8-10 reps

2. Every 2 minutes for 16 minutes perform (8 rounds)
10 Burpees
3 Split Jerks @ 60% of best clean and jerk

Friday 10/10

1a. 5 Skin the cats x 3 sets
1b. 3 rope climbs x 3 sets, rest 2:00

2. Complete 6 rounds for time
12 Pull-ups
200m run

Saturday 10/11

1. Back squat – 3 x 10 reps @ 72%

2. AMRAP 15
100m Farmer Carry, 55/35 each hand
100m Front Rack carry, 55/35 each hand
100m Overhead carry, 55/35 each hand

02 Oct 2014

100214

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1. Deadlift – 10 reps x 3 sets (touch and go) Can you hit more than 70% of 
your 1RM?

2. AMRAP 12 
20 Russian Swings, 24kg/16kg 
15 Push-ups 
10 Pull-ups

*Grinder Friday 10/3*

“Paul”

5 rounds for time 
50 Double Unders 
35 KTE’s 
185# OH carry 20 yards

01 Oct 2014

100114

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1. 1. Back squat 
5 @ 65% 
Ring push-ups x 8-10 – rest 2:00 
5 @ 75% 
Ring push-ups x 8-10 – rest 2:00 
5+ @ 85% 
Ring push-ups x 8-10

2. Tabata Squats (TEST)

3. 21-15-9 for time 
Thruster, 95/65 
Burpees

30 Sep 2014

093014

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Warm-up: 1 mile run

1. 6 x 200m (down to 400m turnaround and then jog back) @ 85% effort

2a. Front Rack Rear Foot Elevated Split Squats – 8 each leg x 3 sets 
2b. 30 Ball Slams x 3 sets 
rest 2:00

29 Sep 2014

092914

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Warm up and gymnastic strength work – for quality and 20 minute cap 
1a. 20 Squats x 2 sets 
1b. Strict Pull-ups, 3.3.3 x 2 sets 
1c. Ring Dips, 5.5.5 x 2 sets 
1d. Strict Toe2Bar, 5.5.5 x 2 sets 
1e. 10 lunges each leg x 2 sets 
1f. 10 Ring Rows (feet on box) x 2 sets 
1g. 12 Push-ups x 2 sets 
1h. 10 Back extension x 2 sets

then…

2. EMOM 15 
Snatch 1.1.1 @ 72%


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