20 Jun 2014

Saturday 062114

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“Kelly”
5 rounds for time 
400m run 
30 Box Jumps 
30 Wallball shots

FIRE IT UP! FIRE IT UP!

It was another kick a$$ week of training. Throwback Thursday brought with it a ton of personal bests on the jerk. Zack hit 225 in the afternoon. Big Daddy Lapidus 195 in the morning. Rockstar Jen B leading the ladies with 160. It’s great to see improvement all across the board. On Tuesday night Johnny B(ryson) snatched a 20# personal best in his snatch. Great work everyone!

The PR Train is not gone from CFB. Today we are going to take all those repetitions and work up to a One Rep Max on the power clean.

Be aggressive. Start with a solid set up: feet under the hips, low back arched and the trunk braced. Drive through your heels. Be patient in keeping your shoulders over the bar until it travels above the knees. Start accelerating once you are above the knees and then jump and shrug yourself under the bar to meet it.

After that is finished we are hitting “The Bear”. An old CF benchmark. Watch a video of it being completed way back at the original CrossFit Santa Cruz.

 

CROSSFIT BOSTON BRANDED BOARD SHORTS

Don’t forget we have sizing samples available at the front desk for those that wish to pre-order their CrossFit Boston shorts. I will be placing the order by the end of next week.

WHAT’S ON TAP

Sunday 6/22

Reps of 21-15-9-15-21 for time:

95#/65# Barbell Thruster

This is to be completed with a partner. Partner 1 will perform 21 Thrusters, while partner 2 will hang from the bar and then switch.

For the round of 15 thrusters the “resting partner” will hold a handstand against the wall.

For the round of 9 thrusters the “resting partner” will hold a “flexed arm hang” (chin over the bar of a pull-up).

Repeat the sequence as you move back up the ladder.

Then…

2000m relay run (each partner must run 500m twice alternating with his teammate)

The partner completing work must stop if the “resting partner” has to come off the wall, drop off the bar.

Monday 6/23

3 circuits with a 7 min cap for each round
15 Power Clean, 75% of BW
Tabata Airdyne/Row, total calories
rest 3 minutes

score is total calories for each circuit
post time for each circuit to comments.

Tuesday 6/24

1. Death by Pull-ups madness
ADVANCED – Death by Muscle-up madness

2. Hang powersnatch/OH squat 21
Double Under, 2 minutes
Hang powersnatch/OH squat 15
Double Under, 2 minutes
Hang powersnatch/OH squat 9
Double Under, 2 minutes

Wednesday 6/25

Run 800 meters

Deadlift 15-12-9-6-3-1 reps, max load @ each set

Run 800 meters

Note:

1) Rest only one minute between first 800 meters and Deadlift.

2) Rest one minute between sets.

3) Start second 800 meters one minute after last Deadlift set.

4) Max efforts on runs and lifts!

5) Submit run times, lift loads, and body weight.

Thursday 6/26

Row 500 meters
Dumbbell walking lunge, 30 steps
Row 1000 meters
Dumbbell walking lunge, 30 steps
Row 2000 meters
Dumbbell walking lunge, 30 steps

Friday 6/27

1. Snatch – 1RM (20 minutes)

2. EMOM 15
2 Power Snatch @ 75% of 1RM

Saturday 6/28

1. Shoulder Press – 31×1, 3 x 5 reps @ 80%, rest 1:00 between sets

2. Clean & Jerk (50,75, or 100% BW) 15 reps
Row 500 meters
Rest two minutes

Clean & Jerk, same load, 15 reps
Row 500 meters
Rest two minutes

Clean & Jerk, same load 15 reps
Row 500 meters

Time each interval and post to comments, along with load for the clean and jerk.

19 Jun 2014

Friday 062014

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1. Power Clean – 1RM
2. “The Bear” 
Without stopping or dropping the bar, complete the following sequence, seven times:
Power Clean 
Front Squat 
Push Press (have bar land behind head, in rear-rack position) 
Back Squat 
Push-Press (have bar land on chest, in front-rack position)
Once you’ve completed the sequence seven times consecutively without stopping, drop the bar. Add weight, attempt another sequence of 7. Repeat for a total of five rounds.

NOTES:
1. PLEASE TAKE THE TIME TO WATCH THE DEMO VIDEO http://youtu.be/0WOP9J7QPwIIt will help clarify things immensely. 
2. There is no time limit for this progression. Athletes may take as much time or as little time as needed between rounds. 
3. Once a sequence of seven has been started it can’t be stopped. If you need to rest, you must do so with the bar on your back or on your chest – it may not rest on the ground. 
4. Athletes are to START LIGHT, and add weight after each completed sequence of seven.

18 Jun 2014

Thursday 061914

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1. Jerk from behind the neck – 1RM (20 min)
2. Complete 3 circuits: 
Box Jump twenty-five jumps in sixty seconds, then immediately Powerclean 15 reps. 
Rest sixty seconds.
No rest during jumps or powercleans. Each round is about three minutes including rests.
Intermediate: 20″ box and 50% bodyweight powerclean 
Advanced: 26″; box and 75% bodyweight powerclean 
Elite: 32″ box and 100% bodyweight powerclean

Hey All! It’s Hump Day and I was pleasantly surprised with 17 of you in the 6am class. The energy was high and fun while hitting the WOD. The rest of the day will have to step it up to keep pace!

BUMPER STICKERS

We have received the new shipment of CrossFit Boston Bumper Stickers. Grab yours at the front desk and show your pride for CFB! Don’t have a car? Throw it on your laptop.

CROSSFIT BOSTON SHORTS

Via Privé - VPX Men's shorts

Via Privé – VPX Men’s shorts

After trying multiple shorts from different manufacturers, I have finally found a pair of shorts that feel great and are functional for CrossFit. You may have seen me in the Via Privé VPX black board shorts. I have been testing them, trying to destroy them for a couple of weeks now. They fit great and don’t bunch up at the waistband or ride up as I squat or perform any other activities. They are super light and dry very quickly post WOD or if you want to jump in a pool (yes, I have tried them in a pool too!). 

We are going to take some pre-orders for next Wednesday. I have a S, M, L, and XL available behind the desk to try on. If you are interested, try on a pair and you can fill out the information on the order form at the front desk. The layout will be a small CFB Sign Logo on the left leg towards the bottom, subtle and classic. The shorts will retail at $65.

 

COMPETITOR PROGRAM

After having numerous conversations with different members after Regionals, we are going to be launching a revamped Competitor Program. I am bringing in Coach Kevin O’Malley of CrossFit Vagabond, Easton MA to design and oversee the program.  Kevin has a ton of experience as both a Regional Level Competitor and coach of CrossFit Athletes up to the Games Level. 

The first step will be to contact me. I will forward you the initial testing sheet that needs to be completed so that I can pass it along to Kevin. He will then begin putting together the plan. Don’t worry if the entire sheet is not filled out. If you know some of the outputs based on recent trainings then you can use those benchmarks.

I want to make this available for anyone that is interested in pursuing CrossFit as a Sport and is interested in competing locally, regionally, and nationally. The day to day specifics will depend on the number of people that jump on in. There will be at least 1 if not 2 days per week that we will meet as a group to train and get feedback from coaching. The rest of the time it will be the responsibility of the group to coordinate with each other and complete the programming.

The program will be $49/month. The fees include: programming, coached classes, check in with myself and Kevin, and continual tweaking based on progressions.

Email Neal if you have any questions or to request the form and get started!

17 Jun 2014

Wednesday 061814

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1. Back Squat – 8RM (20 minutes)
2. 3 rounds for time 
15 knee to elbow 
5 muscle ups 
15 knee to elbow 
rest 2 minutes
If you can’t muscle-up substitute 25 pull-ups and 25 dips at each round,and….
get the muscle-up soon. Power through this workout.

16 Jun 2014

Tuesday 061714

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1. Dumbell “Tabata” Thrusters (front squat/push-press, interval: 20 sec’s on/10 sec’s off X 8) Use 10″ box.
challenge is 10 reps while holding at least 50% of your BW in DB’s.
rest 8 minutes
2. 3 rounds for time 
15 over the box jumps 
15 power cleans, 115/75

16 Jun 2014

Motivated Monday

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“To get to the next level your spirit has to be stretched. Don’t be discouraged by the growing pains. Promotion is a process.” 
 
– Thema Davis
 
Being fit. Truly fit. The best shape of your life fit is a journey. Not a destination. It doesn’t happen overnight and it is not entirely physical. It is mental, emotional, spiritual and physical. 
 
Training CrossFit pushes the individual to train beyond his perceived means. To not quit because there are 8-13 others training right beside you that want to quit, but they don’t so you cannot. The confidence gained from completing tasks you didn’t think you could accomplish, learning new movements, moving heavier weights, carries over into other aspects of life.
 
If you are reading this and thinking, “Whoa, Neal, its just working out,” then you are not paying attention. This is more than just a workout. This is a way of living. When you walk in the door and see a 5k row and some odd number of deadlifts and handstand pushups you get charged by the challenge and make the determination to give everything you have for that one hour into that training session. You will carry that same attitude and tenacity into the rest of your life; your job, your family.
 
The numbers at the end of it all don’t matter nearly as much as completion and effort of the task. There are going to be rough patches where progress will seemed to have stalled. Moments where you aren’t sure if you are still improving. Push on.
 
Victory is walking away knowing you gave it your all. 
Tom Taylor Jr liked this post
15 Jun 2014

Monday 061614

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For time:
2000m row or 1600m run 
21 Deadlift, 145/100 
21 Ring dips 
2000m row or 1600m run 
15 Deadlift, 145/100 
15 Ring dips 
2000m row or 1600m run 
9 Deadlift, 145/100 
9 Ring Dips

Bre Nicole liked this post
14 Jun 2014

Sunday 061514

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Harvard Stadium

Run as many stadium sections as you can in 20 minutes.


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