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02 Jul / 2015

What are you focused on?

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No, seriously. What are you focused on achieving? Goals are what drive us to grow and excel. Without them, you don’t have purpose. What’s the point of living without purpose?

 

We have implemented a new Goal Board here and encourage you to think of some goals for yourself. There are three columns: 1 Month, 3 Months, and End of Year. I encourage you to think of something that you would like to achieve and write it down on the board. This is something to help hold you accountable for your time invested here. Be SMART with your goals though. Be Specific… 100# Press; Measurable… 100# is about as measurable as it gets; Attainable… if your press is 1RM is 65#, it’s very unlikely that you will get to 100# in a month; Realistic… 35# PR in a month might not be very realistic, but it definitely is for one of your End of Year goals; Timely… this is where you get to push your expectations a little… 35# in 6 months is VERY attainable, so maybe you bump that up to 45# and work your butt off to get there… maybe you get it, maybe you don’t, but if you don’t try…

 

Alright, so now that I’ve given you some advice on HOW to think about a goal, let’s talk about WHAT your goals should be. Many of you have probably never thought about what you should be working towards specifically before. A good idea is to think about a lift you are not particularly good at or would like to hit a certain milestone on and focus on that. If you look at my goals on the board, they are all strength lifts… surprise, surprise, I know… and they are all within grasp with some dedicated time spent working on them. You might even have a Met-Con goal of say Fran is sub 5:00. First thing you need to think about is how far off you are from 5:00, then determine what is holding you back from a faster time.

 

If you need help working on goals and figuring out what a good plan of action will be for you t0 make improvements, that is what your coach is for. Set up a PT with them and formulate a plan of action. I promise you will feel much better about your achievements when you reach them if it was something you have been putting time and effort into. The feeling of victory stemming from hard work is second to none.

 

If you still need more inspiration for goals, read Neal’s Fire it Up Friday post tomorrow to help inspire you…

 

 

Goal Board

When you walk up the stairs to the lounge, you notice the 5 poster boards hanging on the wall. The poster boards are the original creation of Dave Werner, founder of CrossFit Level IV and they define a limited set of physical skills and set progressive benchmarks in these skills.

IMG_3430

Using these benchmarks, you can develop a personalized set of goals for improving your fitness. The purpose of these boards is to help the majority of our members to develop truly well rounded general fitness. A typical daily conversation that I have with members and prospects is the purpose of his/her training. Many times the answer is a generic “get fit”. Well that is exactly what CrossFit was designed for but it can be difficult to know if you are in fact on the best path to achieve just that.

Human nature is to keep working on what we are good at, our strengths, and skip the things we are not good at, our weaknesses. Using the Athlete Skill Levels Charts you can determine where you presently are AND how to make sure that you are working on all aspects to progress forward.

It’s important to understand what each level represents to understand where you are today:

Level I – You can move like a human. You’re not in particularly good shape, but if your town floods, you can get in a rescue boat without a firefighter pulling you in. If you can’t do three pull-ups, and three dips, you don’t have healthy shoulders. If you can’t squat all the way down comfortably, your hips are not healthy. These are basic health problems in the sense that they affect your quality of life. Fixing these problems generates a lot of self-confidence, and sets the stage for further progress.

Level II – You’re not a competitive athlete, but you’re an active, fit person who can tackle whatever you want to do. All of your joints have full range of motion and adequate strength. You know how to create stability and power. You are ready to dive into learning any new physical activity that may interest you. Being this capable is so much fun!

Level III – This is general fitness for a competitive athlete. That’s already pretty rare territory. Most adults don’t need all this, but it can be fun and give you some challenging goals. If you’re not working on Level III – for instance, if you can’t do a few strict dead hang muscle ups – you have no business entering the CrossFit Open and expect to get to Regionals or expect to be in the top 25% globally.  Stop being delusional about what you can do. Treat the problem.

Level IV – The Level IV goals explore the limits of general fitness. They are attainable only through many years of smart consistent training. None of the individual goals are very advanced when compared to a specialist in that field, but the combination of these qualities is very hard to achieve. For many, if not most people, this level of all around fitness is just not practical. Not practical because achieving all of these skills simultaneously means that you have really become a specialist in general fitness. Many, many people can perform some of the skills listed in Level IV, while at the same time they are unable to perform several Level II skills. Perhaps the best use of these levels is when you are able to realize that you are already “good enough” in one area, and can then focus on an area that needs work.

FIRE IT UP!

It is Friday baby and its time to Fire It Up! This has been a busy week with a lot of Private training sessions in addition to my classes. It is awesome when you can have provide that one on one attention and you see the Athlete really get it! Whether it is remaining patient on the pull for the snatch or really understanding the connection on the rower and how to be more efficient while using the recovery to better performance to completing your first forward roll. Ever. When an athlete finishes a movement or hits a lift and turns to me and states that it “never made sense to me like that before” then I know that there are going to be some great progressions coming soon. If you haven’t booked a session lately with your Coach, I highly suggest you do. Tell him what you want specifically to work on and you will have a blast.

4TH OF JULY

This Friday is the 4th of July. There will be one class at 10am. The doors will open at 9:30am and we will be firing up the grill afterwards. Bring some food to share for the grill and your favorite side dish. Friends and family are welcome too!

PROGRAMMING

The month of June is coming to a close. How have your handstand push ups improved? Wednesday 7/1 will be our final retest. On Wednesday you saw a glimpse of our next squat focus, the front squat. Next week will be a more thorough breakdown of what we will be working on.

Saturday 6/27
Strength/Skill: (G1) Handstand holds 7 x 1:00 or 7 x max time off the wall

Conditioning: With a partner, complete 100 TnGo Power Cleans for time

M-155
W-105

Two bars per team with one person working at a time. The partner resting is in active rest holding a Front Rack position with his/her bar. If the Front rack is dropped, then the set must stop and alternate to the other athlete.

Sunday 6/28
“Holleyman”
30 rounds for time
5 Wallball shots, 20/15
3 Handstand Push-ups
1 Power Clean, 225/155

Monday 6/29
Skill/Strength: (BB2) Power Snatch 10×2 (add more weight than 6/5)

Conditioning: AMRAP 12
10 Alternating DB Snatch
15 Box Jumps, 24/20
15 Knee to elbows

Tuesday 6/30
Strength/Skill: Back Squat 4×12, add 5#+ to the weight you used on 6/18

Conditioning: For time
30 Muscle ups
or
50 CTB pull-ups
or
75 Pull-ups

Wednesday 7/1
TEST: Strict Handstand Push-ups

Conditioning: Row 3k for time

ABS: 3×10 AbWheel/BB rollout

Thursday 7/2
Skill/Strength: A. Shoulder Press 5RM
Skill/Strength: B. Bent over BB row, 3×5 with a 3122 tempo

Conditioning: EMOM 20
3 Clean + 1 Jerk, ascending load to AHAP

Friday 7/3 – 4th of July TBA

19 Jun / 2015

FIRE IT UP FRIDAY! 061915

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FIRE IT UP! FIRE IT UP!

A little bit of competition, when healthy, is a great thing. Yesterdays conditioning piece of 50 burpees was a great test. It became even better when a little jawing came down from our “eldest” of tribal elders Nigel, aka “Pencil Neck”, questioned Omri’s, newly crowned “Top Knot”, work capacity. Top Knot proceeded to finish his 50 burpees 30 seconds faster than Pencil Neck with a time of 2:35. A little bit of competition is a good thing indeed.

topknot

GROWING

On Wednesday Abigail, my 5 year old, graduated from her Pre-K program. It is amazing how fast time goes. I was just having a conversation with Thor and he was discussing how his house is now an empty nest since his youngest is beginning college. Blink and before you know it, 10 years has passed.

It is so important to live your life in the present. Enjoy each and every moment you have with those you love and do the things you enjoy to do. Our role here is to get you into the best shape possible so you can continue to enjoy everything at a very high quality.

An excellent tool to help you grow into even better fitness is the Athlete Level’s 1-4 that we have on the wall leading up into the offices and lounge. These are a guide to assist your personal development to becoming the best possible version of you. Next week I am going to post up two blogs that will explain better how to use the standards and how we can help.

PROGRAMMING

This begins the 4th week of our Snatch, Back Squat, & Handstand Pushup focus. Be sure to be recording the results for comparison and improvement from week to week, increase the intensity when you can.

Sunday 6/21 “Father’s Day”
Strength/Skill: (BB2) Snatch – 7×2 reps @ 90% of 6/13
use your most recent 1RM if you didn’t train on 6/13 or 92.5% of your 2RM

Conditioning: “Tumilson”
8 rounds for time
200m Run
11 Dumbbell Burpee Deadlift, 60#

Monday 6/22
Strength/Skill: (BS 2)Back Squat – 10×2 reps (add 5-10 pounds more than 6/12)

Conditioning: Partner WOD
Alternating 6 rounds for time each
6 Push Press, 135/95
6 Hang Power Clean, 135/95
6 CTB Pull-ups (RX+ 6 Bar Muscle-ups)

Tuesday 6/23
Skill/Strength: (G3)Handstand Push-ups – 10×3 reps (increase ROM compared to 6/11)

Conditioning: “Jerry”
For time
Run 1 mile
Row 2k
Run 1 mile

Wednesday 6/24
Strength/Skill: Front Squat 3RM

then, 3×12@75%

Conditioning: Every OTHER Minute On the Minute
Wallball Shots – max reps
M-20, F-15

Thursday 6/25
Skill/Strength: (BB1)1. Heaving Snatch Balance – 3×3 (add 5-10# more than 6/1)

2. Hang Squat Snatch – 6×2 (add 5# more than 6/1)

Conditioning: 3 rounds for time
40 Double unders
21 Swings, 32kg/24kg
10 Pull-ups

Friday 6/26
Strength/Skill: A. Bench Press – 6×3 (3 warm up sets then 6 straight sets)
B. 1 Rope Climb (Rx+ legless rope climb)

Conditioning: AMRAP 12
Run 400m
50 Air Squats

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I never thought of myself as super green (I just can’t bring myself to do the water efficient shower head things), but the amount of zip loc bags Pat and I went through and the decline of our tupperware collection was really bothering me. I wanted to throw it all away and buy new tupperware but then I would just be using MORE PLASTIC.  Then a friend sent us home from a weekend with leftovers in a mason jar and my whole lunch packing system was changed. Since it’s summer, this happens to mean salads packed in mason jars. Which, I must say, is not a new concept, and is by no means my own invention. Google “Mason Jar Salad” and you’ll have pages of recipes. In this post, I’ll cover a basic template for crafting a salad, as well as 2 of my favorite recipes.

The Template

The basic mason jar salad is stacked so that everything stays fresh and flavorful, because no one likes mushy salad.

The bottom layer is usually your protein – beans, quinoa, chicken, etc.

Next comes your nuts/seeds layer, should you have one. I like adding sliced almonds or sunflower seeds.

Top the protein and nut/seed layer with cheese if you add it – goat cheese is my recent staple of choice, and I usually use about 2 TB.

Next add any other vegetables – carrots, peppers, squash, cucumber, etc.

Finally, top with salad. I usually pack it in there as much as I can and wind up with a little too much lettuce. So pack it tight, but not sardine can tight.

Today’s Mason Jar Salad

The picture above is my dinner for the rest of the week. Each mason jar contains:

2 TB Walnuts

1/4 cup cooked farro (I actually used a little more – like 5 TB)

2 TB goat cheese

1/2 cup strawberries

Spring mix to fill

I tend to use a fig balsamic vinaigrette from Whole Foods on top, although since this has fruit already I may just use oil and vinegar, or use no dressing at all. I tend to dress the salad after I’ve emptied the jar. To prep, I bought a large container of spring mix, a large container of strawberries, and the goat cheese, and cooked 1 cup of dry farro. This should last me at least four days.

An Old Favorite

A couple of weeks ago I was on a huge kick with this salad. In each jar I had:

2 TB sunflower seeds

1/4 cup farro

2 TB goat cheese

1/2 cup acorn squash, cooked and cut in squares

Spring mix to fill

1 TB fig balsamic dressing (Whole Foods brand)

The Pitch

If you couldn’t tell, I’m a huge fan of these salads. It’s an easy way to transport lunch, it’s sustainable (no throwing away 3 zip locs per assembled salad), and they’re easy to play around with. Prep is also pretty easy – just cook the farro and cut up the vegetables. You can quickly build your salad in the morning or all at once on Sunday.

Got a favorite recipe to share?

 

 

12 Jun / 2015

061215 FIRE IT UP FRIDAY!

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FIRE IT UP!

It’s Friday baby! I won’t be with my morning crew today while I am still a “Single Dad” but thankfully Jess will return this evening and next week…ITS ON! I miss my morning crew if you can’t tell.

I have really enjoyed this week’s programming. Us coaches have already begun seeing improvement in both the snatch and handstand push-ups with the extra skill work that has been built in. Courtney finally broke the century mark on her Power Snatch and she got it for 2 reps! It has been a 2+ year struggle to hit that marker. If you need more help than we can give you in the class session, book a private with your coach. Even a 30 minute drill session will help!

If you are missing class, don’t miss the practice. These skill sessions are essential for your continued development as an athlete. If you are not attacking them with at least the same tenacity you would your favorite #HeroWOD or #girlwod then you are spinning your wheels.

Give 100% at improving 1% each and every day you walk through the door. Do this and look back in 365 days and WOW!

REMINDER OF NEW SATURDAY CLASS SCHEDULE

The new Saturday schedule begins tomorrow. The Gym will be open 9am – 1pm. There is ONE class at 9:30AM. It is a TEAM WOD.

ASIAN INVASION

Coach Mickey and the Sunday crew is heading to the China Pearl after class for brunch. Here are the details one more time in case you missed the email:

  1. We’ll be taking the 9:30 AM class and then heading over to China Pearl with an ETA of about 11:15/30.
  2. You don’t have to do the 9:30 class, but there’s a good chance you’ll be waiting for us in the event we run late.
  3. It’s probably worth carpooling there and back. Please reply to this email if you need a ride or would like a ride. Ideally, we would get four people to car and park at Beach Street lot (40 Beach Street) for $12.
  4. There may or may not be an opportunity to take in either bubble tea or Vietnamese iced coffee afterwards. The group will decide.

PROGRAMMING

Sunday 6/14 – “Brian”
3 rounds for time
5 Rope Climbs
25 Back squats, 185/125

Monday 6/15
Skill/Strength: (G1) Handstand Holds – 6 x :30-1:00 holds hold longer than 6/3

Conditioning: EMOM20
Odd: 2 Clean + 1 Jerk
Even: 2 Bar Muscle-ups/5 Chest to bar pull-ups(upper abdomen)

Tuesday 6/16
Conditioning: 5 rounds for time
Run 600m
30 KB swings, 24/16
30 Box Jumps (step down only)

Wednesday 6/17
Skill/Strength: (Muscle Snatch + Power Snatch)/2 x 5 sets

Conditioning/Test: “Randy”
For time
75 Power Snatches, 75/55

Thursday 6/18
Strength/Skill: (BB1)Back Squat – 4×12, same weight across all 4 sets. Load the bar heavier than 6/2.

Strength/Skill: Push Press – 3×3, use the same weight across all 4 sets. ~90-95%

Conditioning: For time
50 Burpees with a 6″ overhead reach

Friday 6/19
Skill/Strength: (G2)Handstand negatives – 6 x 5 sets with a  tempo one second slower than 6/7. If you missed 6/7, then you should move at a tempo of 3 count down to one AbMat.

Conditioning: Complete reps of 21-15-9 for time
Deadlift, 225/155
Pull-ups (Rx+ CTB Pull-ups)

Saturday 6/20
Complete for time as a TEAM of 3 relay style
Row 1k
75 Squats
50 Double Unders
25 Pull-ups

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09 Jun / 2015

Small Changes, Big Results

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I was talking to someone this weekend, who wanted to lose a few pounds but still wanted to “eat how I usually eat”. Basically, he wanted to see results but didn’t have the time or energy to totally revamp his diet. Given that this person has a full time job and goes to graduate school at night, that’s understandable. What I want this person – and you all – to realize is that you don’t have to totally overhaul your diet to see some results.

There is a lot that goes into “how” or “what” you eat. A few factors:

  • WHERE – do you eat most of your meals at home (or pack lunch from home), or do you often eat out?
  • WHEN – how often do you eat? For example do you eat 3 squares or 5 small meals?
  • WHO – do you often eat at your desk alone or with coworkers? With a spouse at the dinner table or whenever you happen to be hungry?
  • WHY – hunger? Boredom? Social construct (birthday cake is a great example of this)?

As I was talking to this person, I realized a few things.

  • They’re busy, and didn’t want to add a lot of extra work to their schedule in the pursuit of healthy diet
  • They liked being able to eat out with coworkers instead of sad desk lunch
  • They WERE open to changing some aspects of their diet within these constructs

What this boils down to then, isn’t a diet overhaul. It’s tweaking. And while to have a perfectly sculpted body a la David Beckham or Yelena Isanbayeva (Go ahead and Google her – and consider this my small part to educate the world on non-traditional Olympic sports) you DO need a complete diet overhaul – and probably an overhaul of your workout regimen too – you do not need this to drop a few pounds.

To use my friend as an example, I asked what he ate on a normal day. It was as follows:

Morning: Workout early, eat a banana and large coffee with two sugars (Dunkies of course).

Lunch: Lunch out with coworkers – burrito, chips, and water.

Snacks: Fruit – apple, pear, etc.

Dinner: Something with meat and pasta or rice.

Can you guess what the tweaks were? Give it a try, the scroll past this cute picture of a dog to see if you were right. Photo c/o Lisa L Wiedmeier.

8165495019_ce80bd6eb1_m

 

 

 

 

 

Small Changes

Morning: Workout early, eat a banana and large coffee with two sugars (Dunkies of course).

Add a few hard boiled or scrambled eggs (or egg muffins) to the banana. Cut one sugar from the coffee. 

Lunch: Lunch out with coworkers – burrito, chips, and water.

Have a rice bowl instead of burrito, add guacamole but avoid the chips. Drink water.

Snacks: Fruit – apple, pear, etc.

Dinner: Something with meat and pasta or rice.

Try to replace pasta and rice with vegetables half the time. Sub riced cauliflower for rice. Use potatoes, brussel sprouts, sweet potatoes for starch instead of the grains. Make sure there’s a protein too. 

Caveats

I do have to add a few caveats at the end here. This diet could afford small tweaks because the person is healthy and active and already eating decently (no McDonalds or TV dinners, no huge desserts every day). This approach doesn’t work for all diets, but it does work in some cases. And in those cases, it can make the process of getting healthier seem way less scary.

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!

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

02 Jun / 2015

WEDNESDAY AND FRIDAY 10AM CLASSES

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Hey All! Tomorrow is the first time we are offering a mid morning class. Here are some details:

  • RESERVATIONS REQUIRED. – Click through the link to the left. Once you are on the schedule, click on the 10am time slot to reserve your spot. Your email is your log in and you can request a new password if you don’t remember yours.
  • No Reservations = No Class
  • The Gym will be open before class so you may arrive early for any extra mobility you need.

SEPARATE AND SAD NOTE

Lil’ O’Malley was informed through a friend at King William District CrossFit that one of their community members perished while completing Murph on Memorial Day. Bartosz Czernikiewicz had just completed his first IronMan Triathlon just 9 days prior. It is a reminder that despite our best intentions, some things are beyond our control.

Support can be given here.

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29 May / 2015

FIRE IT UP FRIDAY! 052915

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FIRE IT UP!

The end of the pull-up/dip cycle is upon us with todays retesting. It has been two months (April 1) since beginning. This morning’s classes rocked out a ton of PR’s. Big shout out to Elizabeth in the 7am class, she got her first kipping pull-ups and unsupported dips. Another round of applause to Shirtless Bob in banging out 26 ring dips! That is an elite number.

Be sure to be logging your results into ZenPlanner. I recommend going to the link on your smart phone and then adding the app to your home screen. It will permit you fast and easy access. The benchmarks & tests are what are most important. The daily workout is great for comparison and for gauging how to scale workouts with similar movements and load intensities.

CLASS SCHEDULE CHANGES

Beginning Monday the new class schedule will go into effect. It is:

  • PM Classes Shift to 30 Minutes Later
    1. 5pm
    2. 6pm
    3. 7pm
    4. Gym will remain open until 8:30pm Mon-Thurs
  • Friday PM Schedule
    1. 5pm
    2. 6pm
    3. Open Gym Until 8pm
  • Saturday AM Schedule
    1. 9am – 1pm OPEN GYM AVAILABLE
    2. ONE Group Class at 9:30AM
    3. 10AM Oly remains unchanged
    4. Various workshops will be made available by staff
  • Sunday 9:30AM HERO WODS
  • Mobility will be offered on Wednesday evenings at 5:30pm

PROGRAMMING

The Programming for June is going to have a focus on developing/improving the Snatch, the Handstand Push-up, and the Back Squat. Throughout the month this is the template we will be following:

Gymnastics (Handstand Push-ups)
Day 1 – Handstand holds
Day 2 – Handstand Push-up (negatives only with a tempo)
Day 3 – Handstand Push-ups (reduced range of motion to deficit extreme range of motion)

Barbell (Snatch)
Day 1 – Partial Lift or component of the lift (hang snatches or heaving snatch balance or pulls)
Day 2 – Full lift (power or squat snatch)

Strength (Back Squat)
Day 1 – Moderate Intensity, higher volume – 4×12 reps
Day 2 – High Intensity, low volume – 10×2 reps

If the days you are attending classes happen to fall on a day that we are not performing one of the above skills, it should be a priority to get in the work that you missed. Each week in the FIF blog post, the breakdown for the class will be posted on the day it is to be performed.

Upcoming Week

Saturday 5/30
TEAM FGB (Task Priority)
Complete 3 rounds
25 Wallball shots, 20/15
25 KB Swings, 24/16kg
25 Box jumps, 20″
25 Push Press, 75/55
25 Cal row

Rest 1:00 between rounds. Score is total time including the 2:00 of rest.

Each teammate must complete the entire circuit before the TEAM rests 1:00 minute. Only one person working at a station at a time and you cannot move on to the next movement until everyone completes 25 reps of their respective movement.

Sunday 5/31
Complete 6 rounds for time
10 Power Clean, 135/95
10 Push Press
10 Burpees to a 6″ target overhead

Monday 6/1
(BB 1)Strength/Skill: 1. Heaving Snatch Balance – 3×3, warm up to moderately heavy weight and complete 3 sets of triples
2. Hang Squat Snatch – 6×2, build up to a heavy load for the day and perform 6 sets of doubles at that weight. Begin the lift from the knees.

Conditioning: 3 rounds for time
Run 200m
21 Swings, 32kg/24kg
6 Strict pull-ups

Tuesday 6/2
(BS 1)Strength/Skill: Back Squat – 4×12, warm up to a moderately heavy weight (approx 70-75% of your 1RM OR ~82% of your 5RM) and complete all 4 sets at that weight.

Conditioning: “Rahoi”
AMRAP 12
12 Box jumps, 24″/20″
6 Thrusters, 95/65
6 Bar facing burpees

Wednesday 6/3
(G 1)Skill/Strength: Handstand holds – 6 x 30 seconds up to 1:00, supported against the wall. If you can already hold 1:00 then perform on a parallette.

Conditioning: Reps of 21-15-9 for time
Ring Dips
Front Squats, 135/95

Thursday 6/4
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

Friday 6/5
(BB 2)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

Saturday 6/6 – Field Day
GYM WILL BE CLOSED

 

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