09 Feb 2014

021014

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AMRAP 15

30 Power Clean and Jerk, 75/55
2 Muscle ups
25 Power Clean and Jerk, 105/75
4 Muscle ups
20 Power Clean and Jerk, 135/95
8 Muscle ups
15 Power Clean and Jerk, 165/115
16 Muscle ups
10 Power Clean and Jerk, 205/135
32 Muscle ups

08 Feb 2014

020914

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1. Deadlift – 5 x 2 (straight sets)

2. For time with a Partner (volume shared equally alternating every 10 reps)
100 Double unders
100 DB Shoulder to overhead, 55#/35#
100 Pistols
100 DB Snatch, 55#/35#
100 Box jumps

FIRE IT UP!  FIRE IT UP!

What an awesome week of training.  The PR Bell has been ringing like a boss!  If you haven’t had a chance to make it over to the CrossFit Boston Facebook page you want to. We have been posting up a ton of pictures from the WOD’s for you to share with friends and family.  As one member put it, “Now my Mom will be able to see that I am ok.”  Go on over and feel free to Tag yourself.

Do you see a core to extremity violation??

Do you see a core to extremity violation??

A New Face?

Next week you will see a new face coaching you in the classes.  Coach Tina will be leading the charge along with Pat, G2, Adam V, and myself.  She has been doing such a great job with the CrossFit Boston Kids program and I know that she will bring the same dedication to you all as well.  Be sure to give her a warm welcome.

What’s On Tap

The intensification of programming will be continuing as we draw closer to the beginning of the 2014 Reebok CrossFit Games Open Season.  Outside of class time spend more time working on skills and less volume of training.  Your goal is to be as an efficient mover as possible while still ramping up your fitness through the daily WOD’s.  Strength will be a secondary goal gained through repetition of movement and exposure to time under tension in the WOD’s and the weekly dedicated strength WOD.  

When the WOD is a strength day, it should be as intense as the rest of the week.  I am not prescribing loads.  It is implied that you will work up to a very challenging weight for the rep scheme (2 reps/3 reps) and attempt to perform all of the sets (5) at this weight.  It should leave you exhausted!

There is more midline work programmed this week.  Really focus on engaging your abs.  This will help you carry it over to all of our WOD’s. Midline stabilization is a huge part of being successful in sport and movement.  

Saturday – 2/8

Complete for time

30 Thrusters, 95/65
30 Pull ups
30 Hang squat cleans, 95/65
30 Push ups
30 Deadlift, 95/65
30 Knee to elbows

Post WOD – Skin the cats

Sunday – 2/9

1. Deadlift – 5 x 2 (straight sets)

2. For time with a Partner (volume shared equally alternating every 10 reps)
100 Double unders
100 DB Shoulder to overhead, 55#/35#
100 Pistols
100 DB Snatch, 55#/35#
100 Box jumps

Monday – 2/10

AMRAP 15

30 Power Clean and Jerk, 75/55
2 Muscle ups
25 Power Clean and Jerk, 105/75
4 Muscle ups
20 Power Clean and Jerk, 135/95
8 Muscle ups
15 Power Clean and Jerk, 165/115
16 Muscle ups
10 Power Clean and Jerk, 205/135
32 Muscle ups

Tuesday – 2/11

1. 3 rounds each for time

Row 500m
rest 1:00 between each round

2. 5 rounds for time
10 Box jumps, 20″
10 Pull ups

Wednesday 2/12

1. “Randy”
Complete 75 reps for time

Power Snatch, 75/55

2. Bench Press – 5×3 (straight sets)

Thursday – 2/13

1. “Malle0lo”
15-12-9
Squat clean, 185/125
Push jerk, 185/125

2. Tabata L-sits

Friday – 2/14

1. Reps of 21-15-9 for time

Sumo deadlift high pull, 95/65
Burpees to a 45# plate
Handstand walk (20-14-10)

2a. Strict pull ups – 3×5 AHAP
2b. Strict dips – 3×5 AHAP

06 Feb 2014

020714

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Reebok CrossFit Games Open 11.1

AMRAP 10
30 Double Unders
15 Power Snatch, (75/35)

05 Feb 2014

020614

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1. EMOM 20
1 Power Clean + 2 Push Jerk – AHAP

2. Row 2k

04 Feb 2014

020514

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1. AMRAP 6 x 2 (rest 12 minutes between AMRAPs)
20 Overhead walking lunges, 45/25
15 Hand release push ups
10 Box jumps, 24″/20″

2. 100 Double unders for time

03 Feb 2014

020414

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1. Back Squat – 6×2 @ 90%

2. Complete 5 rounds for time
9 CTB Pull ups
6 Handstand Push ups
3 Deadlift, 315/215

03 Feb 2014

020314

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1a. 3 x 30 Unbroken Wallball, 20/14
1b. 3 x 30 Unbroken Double Unders

2. 3 rounds for time
10 Power Snatch, 95/65
10 Burpees
10 Knee to elbows

02 Feb 2014

020214

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1. Complete 30 reps for time

Squat clean to a thruster, (95/65)

2. Bench Press – 15 minutes to work up to a max triple

31 Jan 2014

Fire It Up! Jan 31, 2014

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One month already in the books!  Freakin’ unbelievable how fast time goes.  I can remember as a child where time felt like was in slow motion.  Now at the end of every single day I look back and try to figure out how it went by so fast.  

Those of you participating in the Transformation Challenge, how is it going?  What has been the greatest obstacle?  How are you dealing with it?  What has become the easiest part?  Share your experience in comments so that the rest of the community may learn and benefit from it.

FIRE IT UP! FIRE IT UP!

This week has brought a TON of PR’s in the classes.  On Wednesday night, more than 50% of the gym hit a new personal best for a One rep max thruster.  Monday produced very similar results with the Push Press as well.  Great work!  Keep working on the basics.  Relentless pursuit of doing the common, uncommonly well will lead you down a path far greater than trying to be sexy.  What PR did you get?

Krista pushing out her thruster for a new PR!

Krista pushing out her thruster for a new PR!

Thursday demonstrated that we still have opportunity in both knees to elbows and dips.  We will continue to stress the ongoing development of these movements.

WHAT’S ON TAP

There are 27 days left until the 14.1 will be announced for the 2014 Reebok CrossFit Games Open.  We are going to continue each week focus on 1-2 skills that are most regularly programmed in the Open.  This week it was the pistol.  Next week it will be wall balls and double unders.  Be sure to bring layers and even gloves for the wall balls.  The weather is forecasted to be in the 30′s but for the most part dry.  If there is precipitation then we will not be outside.

Saturday 2/1
BOS Creek WOD 2

Sunday 2/2
1. Complete 30 reps for time

Squat clean to a thruster, (95/65)

2. Bench Press – 15 minutes to work up to a max triple

Monday 2/3
1a. 3 x 20 Unbroken Wallball, 20/14
1b. 3 x 20 Unbroken Double Unders

2. AMRAP 15
10 Power Snatch, 95/65
10 Burpees
10 Knee to elbows

Tuesday 2/4
1. Back Squat – 6×2 @ 90%

2. Complete 5 rounds for time
9 CTB Pull ups
6 Handstand Push ups
3 Deadlift, 315/215

Wednesday 2/5
1. AMRAP 6 x 2 (rest 12 minutes between AMRAPs)
20 Overhead walking lunges, 45/25
15 Hand release push ups
10 Box jumps, 24″/20″

2. 100 Double unders for time

Thursday 2/6
1. EMOM 20

1 Power Clean + 2 Push Jerk – AHAP

2. Row 2k

Friday 2/7
Reebok CrossFit Games 11.1

AMRAP 10
30 Double Unders
15 Power Snatch, (75/35)


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Athlete of the Month

  • David Kemp

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    Let’s start with a regret. I wish I had gotten off my ass and joined CrossFit Boston a year ago. Fitness-wise, it had been a rough year since I got out of the Marines and started at HBS (Harvard Business School). Not that I wasn’t working out at all, but what I was doing wasn’t […]

Kid Athlete of the Month

  • ASHLEY SCAFETTA

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    CrossFit is a sport I believe everyone can participate in. I especially see this in the kid athletes of CrossFit Boston. Every new kid I have the opportunity to coach brings to our community a new perspective. Ashley is a young lady who at 10 years old is already competing in triathlons and is a […]

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