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26 Sep 2014

092614 – FIRE IT UP FRIDAY!

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Fire It Up people! It’s the end of a great week and the eve of our In-House throw down. On “PR” Wednesday we tested double unders with 300 reps for time. Jason Wong killed it with a time of 2:52 and hitting his first 222 reps unbroken! Awesome work Jason! There were many more just over 4 minutes. I am looking forward to the next time this comes around and seeing more people below the 4 minute marker.

Last night in the gym as I was coaching the 5:30 class, we all heard this shrill something similar to what you would see in the films of when young ladies would first meet The Beatles back in the 60′s. I mean a high pitch scream with so much energy that you had to stop immediately to see what was happening.
 
Well, it was Shadi! She performed her first strict pull-up ever and she was ecstatic! This is what its about. Getting better. More physically, emotionally, mentally fit. Thanks Shadi for rocking out.
 
This picture doesn't capture HALF of the emotion she was showing. Congrats!

This picture doesn’t capture HALF of the emotion she was showing. Congrats!

 

IN HOUSE THROWDOWN

Tomorrow will be a great time as we have 15+ coed teams participating. In case you have not yet seen the WODS, they are:

WOD #1: Bulgar Wheat

10 Minutes to complete:
500m Row each
20 Burpee Lateral Jumps each
AMRAP Squat Cleans (135/95) or (95/65)

1. One rower per team, movements must be performed in order
2. Partner #1 may perform burpees and squat cleans while Partner #2 rows
3. However, once 1000m row is completed, only one partner may work at a time
4. Score is number of squat cleans completed

WOD #2: A More Chipper Eleven Point One

Complete as many rounds and reps as possible in 12 minutes of:
60 kb swings (American, Red/Green) (Russian, Black/Blue)
45 Sit-Ups
30 Double-unders or 30 singles
15 Power snatches (75#/ 55#) (45#/33#)
 
1. Partners MAY work at the same time
2. All reps must be completed before moving on to next movement
3. All movements must be completed in listed order
4. Each partner must complete at least one-third of the reps of each movement
5. A special buy-in may be assessed on teams with two Rx athletes

  
WOD #3: Partner Cindy
 
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
 
1. Only one partner may work at the same time
2. Rounds of Mary are an acceptable substitution for rounds of Cindy
 
ADDITIONS & SUBTRACTIONS
 
Master’s Program
 
Please welcome Coach Kari T to the team here at CrossFit Boston! Kari has been a member for a number of years now and she has been working with me to develop a Master’s Program. She will spearhead this program and has already begun training new recruits through our Foundations Program. The program will launch a couple group classes during the week beginning in November. One of the primary objectives of the program is to bring functional fitness to a population that needs it more and yet may be turned off by what they perceive CrossFit is or is not.
 
If you know of anyone that is 40+ years old and has stated that he or she wishes to improve their fitness but has been intimidated of CrossFit or tried many programs without success, introduce them to Kari. Here is her email.
 
Coach KariT

Coach Kari T.

Kids Program

Our Kids program has also launched with Coach Jen working with new recruits individually. Group classes are targeted to begin in November as well. There are 3 defined age groups currently being enrolled: Pre-Kids 3-6 yrs old, Kids 6-12, Teen 13+. Each child enrolled will be working with Coach Jen individually to learn the movements, skill progressions, and body maintenance. 

If you have a child and are interested in learning more, please email Jen for details.

Retail Manager

It’s no secret that our offerings are not always up to snuff. Solution? Welcome Lauren C. as our Retail Manager here at CFB. You probably have already met Lauren and Ricky. They moved here from LA where they trained at CFLA under Andy Petranek, 8th Affiliate in the world. Besides being generally AWESOME, Lauren handled the retail program at CFLA.

Lauren and Ricky

Lauren and Ricky

Lauren will be working to bring to you all the Gear you need to perform your best in your WODS and refresh our Brand Apparel so that you look awesome while doing so! She will be working with the membership to create some new ideas so please be ready to offer your opinions when asked.

7:30PM Class

The 7:30pm class on Tuesdays and Thursdays has been canceled due to lack of attendance. This time is available to book Private training sessions and for open gym use. We will remain open on Tuesdays until 8:30pm until Coach Julie’s  Weightlifting class finishes and 8pm on Thursdays as the gym is reorganized after the days classes. Please adjust your schedules accordingly.

PROGRAMMING

Here are the upcoming WOD’s for next week:

Sunday 9/28

1. Partner Row 5k

2. Handstand balancing + midline (ABS)
6 x :20-:30 hold HS
Planks x 6 sets
front – 20 sec
side – 20 sec each

Monday 9/29

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%

Tuesday 9/30

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

PR Wednesday 10/1

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

Thursday 10/2

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

12 Sep 2014

FIRE IT UP FRIDAY! 091214

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Fire It Up! Fire It Up!

It’s Friday baby and it is time to get fired up for the weekend and the next week coming up! It was a great week of training. PR Wednesday saw “Tabata This” and though there were not any changes in the leader board for that workout, we did see some names take the leader board for “Glen”. 

Thank you to everyone who came in yesterday and gave his/her all. It means a lot. Courtney has taken the lead spot on the board with a time of 35:05 and Ali is #2 with a time of 37:27. They also were the only two women to finish the workout prescribed. Awesome! For the men, Evan smoked it with a time of 30:55, Mike Lee hit 34:10, Brian “Angry Beaver” finished 34:47, Denis T finished 37:13, and I completed it in 40:32. Again, great work to everyone.

What’s On Tap

Saturday 9/13

1. 10 minutes to work up to a Power Snatch double (heavy but not maximal)

2. EMOM 12
3 Burpees
1 Power Snatch (use the same weight you just worked up to for the double)

3. Abs
weighted plank holds 6 x 20 sec with 40 sec rest between efforts

Sunday 9/14

1. 3 x 400m with 2:00 rest

2. Partner WOD
AMRAP 12
10 Pull-ups
8 Ring Dips
6 Front squats, 155/105

Relay style alternating by rounds with 1 person working at a time.

Monday 9/15

1. Front Squat
5 reps @ 60%, rest 1:00
8-12 weighted push ups (AHAP), rest 1:00
5 reps @ 70%, rest 1:00
8-12 weighted push-ups (AHAP), rest 1:00
5+ reps @ 80%, rest 1:00
8-12 weighted push-ups (AHAP)

2. Complete 3 of the following intervals
Row 500m
Max Pull-ups
rest 3:00

Score the average reps completed per round for the pull-ups. In comments break down each round individually.

Tuesday 9/16

1. Complete 3 rounds for time
Run 500m
10 Power Cleans, 135/95
5 Front Rack Lunges each leg

2. ABS
L-Sit holds 6 x 20 sec with 40 sec rest between

Wednesday 9/17

1. Test – Row 500m

rest 8 minutes

2. “Plaza of Death”

Complete for time
50 Squats
40 Sit-ups
30 push-ups
20 pull-ups
1-mile run
50 squats
40 sit-ups
30 push-ups
20 pull-ups

Thursday 9/18

1. Bench Press
5 reps @ 60%
Kipping Pull up cluster 7.7.7 rest 10 sec between cluster, rest 1:00
5 reps @ 70%
Kipping Pull up cluster 7.7.7, rest 10 sec between cluster, rest 1:00
5+ reps @ 70%
Kipping Pull-up cluster 7.7.7

2. AMRAP 6
10 Burpee to a 45# plate
30 Unbroken Russian Swings, 24kg/16kg

Friday 9/19

“Nutts”
For time

10 handstand push-ups,
15 deadlifts (250lbs/165lbs),
25 box jumps (30in/24in),
50 pull-ups,
100 wall-ball (20lbs/14lbs),
200 double-unders,
Run 400 meters with a 45lb plate.

Howdy CFB!

Hope you’re pumped up for Friday and the weekend!  Here is a little video blog I put together to explain the Level I Programming for the Pistol Work you should be doing on Thursdays after class.  If you have any questions or would like some help figuring out the program please get in touch and we’ll get you set up.

Have a great weekend!

Coach Pat

Hey! Something that’s been on my mind for some time is best practices for success in your fitness. I have been meaning to put paper to pen but…Here are my TOP 5 best practices to be successful in your fitness. Keep in mind this is not absolute and I make no claims to be a demigod with devout clarity. I am just an aging CrossFit gym owner that loves to sweat and get others in the best shape of their lives.

Is prayer required to be fit?

Is prayer required to be fit?

5. Warm-Up PRE-Mobility – Get the blood flowing before stretching or rolling. This can be a short run/row/bike/jump rope. Mix it up and vary the duration from as little as 5 minutes to as long as 15 minutes depending on what you need for that day. I have gone as far as 20 minutes at really easy pace before mobilizing and hitting a WOD. Of course this will require you to have the ability to show up 10-20 minutes before class. The benefits ARE worth it!

4. Aerobic Base v. Strength Base – If you come from an endurance background or have participated in sports with an endurance base, then you need to prioritize your strength building. For example, someone that played soccer or ran cross country already has a solid CV/CR endurance base and will see the greatest improvement in CrossFit performance by prioritizing strength work.

Just the opposite is true for someone that has a power sport background. Football players, wrestlers, power lifters and weightlifters need to develop a better aerobic base. That means hitting some Long Slow distance work at an easy pace. This is exactly where I fall and I have been spending more and more time on it with great results.

O'Neill row test

O’Neill row test

3. Cut the Sugar – I am referring to any added sugar to food products or cooking that you consume on a daily basis. You will be totally surprised at how much sugar is added to make processed food palatable. I am sure Coach Alex can really go deeper on this topic and outline why it is your best interest to limit/avoid sugar consumption.

2. Sleep, Mobility, Stretch – You spend anywhere from 4 to 12 hours a week in the gym. That leaves at a minimum 156 hours where you are not in the gym training. What you do with this time is just as important if not more so than what you do inside. Sleep is crucial and there is research suggesting timing your sleep to follow the (REM/NREM) stages that last approximately 90 minutes each cycle. This research says that the total duration is not as important as being in alignment with the cycle. So if you tend to sleep less, try to get 3/4.5/6 hours of sleep to ensure you wake up feeling refreshed. Try it and see how it works for you.

The human body is meant to move. Our society has become one that is less and less active. This is not good. When you are not training or not sleeping you need to make sure that you incorporate frequent and brief sessions of movement that include some stretching or mobility. Get up from your desk, hit some upward and downward dogs. Stand instead of sitting while you work. Take the stairs. You will feel better and have more energy.

1. Cook for Yourself or Get Custom Fit Meals – You need to know what you are putting into your body. See #3. From watching the Food Network, it is astonishing to me how many recipes call for SUGAR and other ingredients that are not best for you. The only way to control this is to prepare your own foods or order prepared foods from a company such as Custom Fit Meals.

WHAT’S ON TAP/PROGRAMMING

These next two weeks we are going to be working up to 2RM’s in some of the lifts. The next couple cycles of programming is going to have a lot of percentage work based on these numbers. You will need the following: Back squat (8/18), bench press (8/20), deadlift (8/22), shoulder press (8/1), push press (8/9), power clean (8/25), and front squat (7/25). If you didn’t complete the lifts on the prior dates then you may use a recent (1-3 months) 1-3 Rep Max for any of the lifts.

We need everyone to get numbers for these lifts to allow class to move smoothly. The percentage work will begin on 9/3.

Saturday 8/16

1. Complete reps of 15-12-9 for time of

135/95 Squat Snatch
Dips

2. Handwalking practice. If you cannot walk on your hands, then practice balancing just off a wall.

Sunday 8/17

Run a Partner 5k (Both run/finish together) (Row is 6k)

then AMRAP 12

5 Deadlift, 205/145
10 Pull-ups
15 KTE’s

Monday 8/18

1. Back Squat – 2RM

2. Complete 3 rounds for time
21 Front Squats @ 45% of 2RM
15 Pull-ups
3 Wall-climbs

Tuesday 8/19

1. EMOM 12 – 2 Snatch TNGo
1-4 – 70%
5-8 – 75%
9-12 – 80%

2. AMRAP 8
15 Box Jumps
15 Swings

Wednesday 8/20

1. Bench Press – 2RM

2. “Cindy”
AMRAP 20
5 Pull-ups
10 Push-ups
15 Squats

Thursday 8/21

1. EMOM 20
Odd: 5 Push Press
Even: 10 Burpees

2. Complete for time
Row 1k
30 KTE’s

Friday 8/22

1. Deadlift – 2RM

2. 30-24-18-12-6
Deadlift @ 60% of 2RM
Double unders

Saturday 8/23

1. Power Clean – 2RM

2. 5 rounds for time
15 Squat clean @ 50% of 2RM
20 Sit-ups
20 Calories on the A/D (12 calories on the rower)

 

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07 Aug 2014

080814 – FIRE IT UP!

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It’s another Friday and I am reaching out to you from the beautiful White Mountains of New Hampshire. Tomorrow the Thompson Clan has an epic day planned at Santa’s Village. I will be sure to add a picture of the view in the morning for all to see. Don’t worry, I have a great WOD planned for the AM before everyone is up and the adventure begins. It’s gonna be an AMRAP 10 of:

200m hill sprint
10 push ups
10 lunges each leg
10 V-ups
10 Squats

with 5 burpees every minute on the minute

Looking forward to rocking that one out for sure.

August, and the summer for the matter, is usually a great time for members to get away for a bit. That doesn’t mean that you have to give up your fitness. It’s easy to get in some quick WOD’s and you are only limited by your own creativity. Another tip, try to stay at places that have a kitchen. We have a full kitchen and this allows us to control what goes into our mouths. HUGE!

NEXT WEEK’S PROGRAMMING

We are going to be testing quite a bit this week. Get ready to go and work hard!

Saturday 8/9

1. Push Press – 3RM

2. 5 rounds for time
10 CTB Pull ups
10 STO 135/95
10 FR Walking Lunges each leg 135/95

Sunday 8/10

Complete for time

With a Partner, lift 3 ton (6000 pounds) from ground to overhead in the following manners:

Snatch
Clean and overhead in any variation

THEN

The team must Row 3k while one partner is holding the barbell, loaded the same as it was for part 1, in a front rack position. Partners may switch as frequently as desired but MUST switch if the barbell is removed from the front rack position.

Monday 8/11

1. Front Squat @ 30×2, 7-9 reps women/73% x 3 reps for men x 5 sets, rest 2:00 between sets

2. “Fran”
21-15-9
Thruster, 95/65
Pull-ups 

Tuesday 8/12

1a. Strict Ring Dips, 8-12 reps x 3 sets, rest 1:00 between sets
1b. Strict Toe 2 Bar, 8-12 reps x 3 sets, rest 1:00 between sets

2. EMOM 12
1 clean and jerk @ 80%

3. O’Neill – 4 minute max distance test on Rower

Wednesday 8/13

1. AMRAP 7 – Burpees

2a. Deadlift 6,6,4,4 reps are touch and go and heavier than 7/24, rest 1:00 between sets
2b. 2 TGU each side with KB’s, moderate weight, rest 1:00 between sets

3. Double Unders 100 reps x 3 sets

Thursday 8/14

Complete for time

Run 1000m

then 10 rounds of the following circuit

10 Ring Rows (feet on a box)
20 Push-ups
30 V-ups

then

Run 1000m

Friday 8/15

1. Overhead squat – 15RM

2. For time (20 minute cap)
1 rope climb
21 ground to overhead, 115/75
2 rope climb
18 ground to overhead
3 rope climb
15 ground to overhead
4 rope climb
12 ground to overhead
5 rope climb
9 ground to overhead
6 rope climb
6 ground to overhead
7 rope climb
3 ground to overhead

 

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31 Jul 2014

080114 – FIRE IT UP!

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Hey, this is the beginning of the final month for the summer. Crazy as that sounds it’s true. As a parent all I can think about is that school is starting again soon and normalcy shall return to the land. Sounds a bit dramatic doesn’t it?

The strength challenge is wrapping up this weekend with the CrossFit Total and Hydrostatic Weighing operated by Keith of MetroWave Fitness. The Saturday classes will be conducting the CFT as well. If you did the test back in May but didn’t participate in the challenge, come in and retest so that we can compare.

CODE

There is a code from CrossFit that was hammered in me when I first started training in its methodologies. It is “MCI” or “Mechanics, Consistency, Intensity”. This is important, you see. Training at high intensities with large volume and high skilled movements, that you see in a program such as CrossFit, can be dangerous and cause injury if you are not intelligent about how you go about things.

Mechanics – First learn the movements correctly. Seek a higher understanding as to why we perform the movements we do and how they benefit you outside of the gym. Practice proper progressions before jumping ahead to more advanced movements. Though you may have the ability to do some of these movements you may not have necessarily laid the foundation to handle the physical stress they bring about.

Meet regularly with your Coach to review mechanics and seek performance improvements. Develop together a plan to attack weaknesses and turn them into strengths. This is a lifelong pursuit of a higher level of fitness so enjoy the ride!

Consistency – Consistently train, week in/week out. If you are training 3-4 times per week you will establish a great level of fitness that will allow you function in almost all activities you wish to. Be consistent in your recovery; be it mobility work, yoga, meditation (very under appreciated by the way), or just taking more naps. Eat quality food and eat consistently enough to support your training. Avoid excess and don’t be a fool and under eat. You are really only hurting yourself and you will miss your goals.

If you are traveling that doesn’t mean your fitness needs to end. Email your Coach and ask him or her to put together a plan for you while you are away. If you are planning to visit a CF Affiliate, contact them ahead of time to make sure that they permit drop ins.

Intensity – Ah, the mecca of fitness! It is not a secret that being able to train with intensity is where the magic is attaining the results for which we are seeking. Intensity = Power = work/time = (force x distance)/time. Lift more and do it faster, longer, and further. Why? Because it creates a hormonal response releasing testosterone and growth hormone into the body. EVERYONE including the ladies wants this as it increases your energy levels, slows the aging process, improves vitality, and improves libido! Yes, you read that last part correctly.

Intensity is what many newcomers try to put first. This is a great error. You must set the foundation or you risk plateaus or worse injuries and burnout. Keep it in check and commit to a lifetime of PR’s and great health! 

FIRE IT UP!

WHAT’S ON TAP – PROGRAMMING

Saturday 8/2

CrossFit Total

1RM Back Squat
1RM Press
1RM Deadlift

3 attempts at each lift

Sunday 8/3

1a. Back Rack forward lunges @ 20×2, 10 x 3 sets (10 each leg), super strict, rest 1:00
1b. Ring Dips – 8-12 reps x 3 sets, rest 1:00 (if you cannot perform 8 unbroken reps then perform clusters of 3.3.3.3 x 3)

2. 3 rounds for time
20 Pull-ups
15 BB Thrusters, 95/65

Monday 8/4

1. Squat Snatch @ 78%, 1.1.1 x 3 sets, rest 3 minutes between sets

2. AMRAP 15
10 Power Snatch, 75/55
15 Toe 2 Bar
10 Box Jumps, 24/20 (step down only) 

Tuesday 8/5

1. 200m repeats x 7, rest 1:30 between efforts

2a. Strict HSPU cluster, 3.3.3. x 3 sets, rest 1:00 between
2b. GHD Back Extensions, 10-15 reps x 3 sets, rest 1:00 between

3. Complete for time
100 double unders
50 wall ball shots

Wednesday 8/6

1. AMRAP 8
10 Pistols (5 each leg)
20 Pull-ups
40 AbMat Sit ups

rest 5 minutes

2. AMRAP 12
50 Squats
25 Push ups (chest to deck)
12 Power Clean, 135/95

Thursday 8/7

1. Deadlift – 4, 4, 2, 2, rest 1:00 between sets, heavier than 7/24

2. Row 10 minutes at Zone 1 (nice and light)
+
15 rounds
Run :30
Walk :30
+
Row 10 minutes at Zone 1 (nice and light)

Friday 8/8

AMRAP 10
Run 200m
7 HPC 95/65
5 Burpees

rest 5 minutes

AMRAP 10
Row 300m
5 Deadlift, 135/95
5 Burpees

rest 5 minutes

AMRAP 10
15 Wall ball shots, 20/14
10 Box Jumps
15 Row Calories

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18 Jul 2014

071814 – Fire It Up Friday!

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It’s a great morning here in Ol’ Latrobe while getting away with the family for a few days. We have been spending time relaxing, hitting the parks for the kids, and reuniting with family that we haven’t seen for some time. Getting away is good for recharging the batteries so we can hit it hard again once we are back in town. I am looking forward to hitting some heavy iron!

It’s about time for me to FIRE IT UP and here is what I am going to be doing for my workout today:

AMRAP 12
2 suicide sprints on the basketball court
5 Burpees
10 Push ups
15 Sit-ups
20 Squats

IN-HOUSE THROWDOWN

Next Friday is our In-House Throwdown beginning at 6:00pm. The heats will go off every 30 minutes with 8 athletes at a time. Right now the plan is for 5 Heats finishing the final heat at 8:30pm. Afterwards we will be ordering in delivery from Soul Fire BBQ or you can bring something from home. Bring your favorite summer beverage and kick back with some friends. 

Sign up for your Heat HERE.

WHAT’S ON TAP

Saturday 8/19

1. EMOM 12 – women 4 snatch/men 2 Snatch @ 75%

2. Row :30/:30 – 20 rounds
:30 @ 90% take 7-10 seconds off your 500m pace
:30 rest

Hold the pace for all 20 rounds

Sunday 8/20

“Grace + Helen”

With a partner perform the following:

60 Clean and Jerks, 135/95

Then

6 rounds of

400m run
21 KB Swings, 24kg/16kg
12 Pull-ups

For the clean and jerks the partners must alternate every 10 reps until all 60 reps are completed. Then the partners will alternate every round until both complete 3 rounds each of the workout. The total time to complete the entire workout is the score.

Monday 8/21

Perform three rounds of this couplet for time.

Three muscle-ups
50 sit-ups

Notes:

1) Perform any sit-up you want.

2) If you still can’t perform the muscle up. Give us 15 strict pull-ups and 15 strict dips per round.

3)Typically, you’ll have the strength for a muscle-up when you can do 15 pull-ups and dips without a pause.

Tuesday 8/22

1a. Front squat – 4 sets x women 8-12 reps/men 5 reps @ 70%; 21×1, rest 2 mins between sets

1b. Dips – 4 x Amrap (-4), stop 4 reps shy of failure

2. 10 sets x :10 L-sit hold, rest :30 between sets

3. 21-15-9 for time
Goblet squat
KTE

Wednesday 8/23

Tabata Squats
Rest 4 minutes
Tabata Thruster, 45/35
Rest 4 minutes
Tabata Clean, 95/65

Notes:

1) The Tabata Interval is 20 seconds of work followed by 10 seconds of rest, repeated 8 times.

2) Add the three scores from each effort for a total score for the workout.

Thursday 8/24

1. Power Clean – 4 sets x 1.1.1.1 @ 70%, rest 3 minutes between sets

2a. Deadlift – 8, 8, 6, 6 – touch and go, rest 1:30
2b. Handstand push-up cluster – 3.3.3 x 4 sets, rest 1:30

3. Row as far as possible in 7 minutes.

Friday 8/25

1. High Bar Back Squat – 5 reps x 3 sets @ 70%; 22×2

2. “Bell”
3 rounds for time

15 Deadlift, 185/125
15 Pull ups
15 Front Squat, 185/125

FRIDAY 7/25 – IN-HOUSE THROWDOWN

1. 3 attempts (10 min) to establish a 2RM Front Squat

1 minute rest then

2. AMRAP 8
Row 16 calories
8 Burpees

 

11 Jul 2014

FIRE IT UP! Friday 7/10/14

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FIRE IT UP! FIRE IT UP!

Hey, the Baystate Games are this coming weekend and there are quite a few of your fellow members competing. So, get out and show your support. The event is held at UMass Boston. The ladies kick off the morning and the men mid morning to afternoon. Here is a list of those competing:

Women Competition Begins @ 9AM:
Sharon Leary
Sophie Hu

Lightweight men Competition Begins @ 12pm:
Sean Theriault
Joe Mathias

Heavyweight men Competition Begins @ 3pm:
“Mobility” Martin Breu
Eric Jonas

I know from experience that this day is always better when there are some others around to support you. If you have some free time on Sunday, get down there and cheer them on!

REBOOT TIME

I am going to be taking some days off with my family to head down to Old Latrobe where my Mother and Sisters reside. My family has yet to meet Zoë and are eager to do so. I am looking forward to taking some time to reboot and recharge the batteries for when we get back. So, if you don’t see me for a few days, don’t freak out. :-)

WHAT’S ON TAP

Saturday 7/12

1. 2 rounds for quality
15 Back extension
15 Dips

2. AMRAP 8
15 Russian Swings, 32kg/24kg
15 Burpee to a 25# plate

Sunday 7/13

1. EMOM 15
3 CTB Pull-ups
5 Thruster, 95#/65#

2. Partner AMRAP 15
200m run
max pistols alternating each rep
400m run
max box jumps, 24″/20″ (step down)
800m run
max wallball shots, 20#/15#
1600m run
max push-ups

Both complete the entire work. 1 begins with the run while the other starts with pistols then switch. Keep alternating until 15 minutes are up. If both complete the 1600m run, then start again at the beginning.

Monday 7/14

1. Deadlift – 3 x 5 reps @ 80%, tempo 21×2

2. For time
21 Squat Clean, 50% of BW
21 Push-ups
15 Squat Clean
15 Push-ups
9 Squat Clean
9 Push-ups

Tuesday 7/15

1a. Bench Press – 3 sets x 5 reps @ 80%; tempo 21×2
1b. Ring Rows (strict) – 3 x 8-12 reps; tempo 3133

2. 2 x 1500m, rest 4 mins between sets

Wednesday 7/16

Complete 5 rounds for time

1000m row
15 Thrusters, 75/55
15 Burpees

Thursday 7/17

1. Perform three rounds of this couplet for time.

Deadlift body weight 15 reps
Run 250 meters

2a. Seated DB Press, 3 sets x 8-10 reps moderate weight; 21×1
2b. Weighted Pull-up cluster, 3 sets x 1.1.1.1, 21×1

The pull-ups are strict. Perform one rep drop off for a one count then repeat 3 more times.

Friday 7/18

Tier 1 Fitness Rating Test

400m med ball run
Max Pull-ups
Max Push-ups
Max Sit-ups (1 minute)
Tabata Squats

Saturday 7/19

1. EMOM 12 – women 4 snatch/men 2 Snatch @ 75%

2. Row :30/:30 – 20 rounds
:30 @ 90% take 7-10 seconds off your 500m pace
:30 rest

Hold the pace for all 20 rounds

 

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05 Jul 2014

4th of July WOD on 5th of July

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Just a reminder to be at the gym today at 9am to kick off mobility and warm up for the WOD. We are going to kick off at 9:30AM SHARP!

We are performing Hero WOD “Roy” today. A little about the soldier behind the WOD:

Michael C. Roy enlisted in the Marines just two weeks after the Sept. 11, 2001, terrorist attacks, hoping he could stop al-Qaida and Osama Bin Laden.

“He wanted to protect his country and wanted his children to grow up without war,” said Julie England, a longtime neighbor whose children befriended Roy.

Roy, 25, of North Fort Myers, Fla., was killed by a sniper in Nimroz province, Afghanistan. He graduated from Academy High School in 2001 and was assigned to Camp Lejeune, N.C.

“You couldn’t ask for a better leader as your sergeant,” said Cpl. John Wood, 23, a Marine stationed in Parris Island, S.C., who served under Roy for his first two tours in Iraq. “You couldn’t ask for a better person. If there was anything you needed, he would take care of you.”

Roy’s father, Sgt. Michael Roy of Punta Gorda, Fla., said his son knew from an early age he wanted to serve in the military.

“It was a privilege to serve with him because of his dedication and the way he treated his Marines,” Wood said. “It didn’t matter that he was the same age as us, he was our leader.”

Roy is survived by his wife, Amy, and three young children: Olivia, Mikey and Landon.

source – AP (projects.militarytimes.com)

courtesy: crossfit.com

courtesy: crossfit.com

Roy

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

WHAT’S ON TAP

Sunday 7/6

1. Weighted Pull-ups – Work up to AHAP for a single

2. AMRAP 10
10 Burpees
15 Front Squats, 155/105

Monday 7/7

Row 500m
50 Wall Ball Shots
Row 500m

rest 3 minutes

50 Wall Ball Shots
Row 500m
50 Wall Ball Shots

Compare times of circuit 2 to circuit 1. Which was faster?

Tuesday 7/8

1. Barbell Forward Lunge 3RM; taken from the rack in the front rack, perform 3 lunges each leg

2. 50 Hollow Rocks

3. 3 rounds for time
Run 200m
20 OH Walking lunges, 45#/25#
12 Toe 2 Bar

Wednesday 7/9

1. 2 rounds for quality
30 Strict Push-ups
10-15 Glute ham raises

2. 2 Rounds for time
Row 500m
15 Sumo deadlift high pull, 50% of BW
Row 500m
15 Barbell thruster, 50% of BW

Aim for 1:40/2:10 pace on the 500m

Thursday 7/10

Tabata Pull-ups
Tabata Dips
Tabata Pull-ups
Tabata Dips

Notes:

1) Reminder: The Tabata Interval is 20 secs on/ 10 secs off repeated 8 times.
2) Rest 2 minutes between each Tabata Interval.
3) On the first of the pull-up and first of the dip efforts don’t dismount the bar(s) for the duration of each 20 second interval.
4) On the second pull-up and second dip efforts it is OK to dismount the bar(s) before the interval concludes (ahead of the 10 second rest).
5) Add up total for each interval

Friday 7/11

Clean and Jerk 21-15-12-9-6-3 and 1 reps.

Notes:

1) Add weight to each set. Rest two minutes between sets.
2) Total loads for all 7 sets.
3) No rest on ground during sets. Touch and go at ground. 

04 Jul 2014

FIRE IT UP! 4TH OF JULY, 2014

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It’s officially summer and the temperature and humidity is making sure that we all know it! Hey did you see that Shannon and Jo are crushing the women’s leaderboard this week with rowing. Jo tied for third and Shannon is the new Queen of the 1K with a 3:34 effort.

OutFREAKINGstanding!!!

It’s great seeing the excitement of progress. It’s what we look for. Why we train so hard. Eat a clean diet (most of the time – wink,wink). Ever doubt its worth it? Get a big PR. Get your name on the leaderboard. You will shout out HELL YEAH!

4th of July

The 4th is my second favorite holiday, Thanksgiving is the BEST. It is the perfect time to get away with friends and family. Grill some great food, have cold adult beverage (lemonade of course!), and just relax a bit. Our schedules get hectic and life moves fast. Take a moment to enjoy it. 

While you are doing so remember why this country is so damn great and what this day signifies. The 4th honors America’s separation from tyranny. It set the stage for what we were to become. Also, remember those that continue to serve today and uphold our traditions and beliefs.

Cheers!

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