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17 Apr 2015

FIRE IT UP! PATRIOTS DAY

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FIRE IT UP

Great week of training everyone! Tuesday produced a great amount of PR Bell moments with the Push Press, it even generated a PR Train/Congo Line at the 5:3o pm class! I even got Keith C to participate. Boom! Fire It Up! Fire It Up!

Omri returned from Israel last evening and proceeded to TRIPLE PR in some lifts. He was satisfied and went home to bask in all of his glory. :-)

Let’s keep the PR’s coming today with the front squat. See you in the gym.

PATRIOTS DAY 

Monday is Patriots Day and Marathon Monday. It is a wonderful day and logistically it can be a nightmare to navigate around Boston.

This year we will be open for the morning classes: 6 & 7 AM and then closing for the middle of the day. We will reopen for ONE class in the evenings 5:30pm.

Please mark your calendars.

PROGRAMMING

Sunday 4/19
Conditioning: Team Relay Event
Reps of 9-6-3 for time
Strict handstand push ups
Hang power clean, 160/110
Burpees

ABS: 200 reps

Monday 4/20
Strength: Back Squat
4×8 Straight Sets

ABS: 100 reps All hanging

Tuesday 4/21
Conditioning: Complete for time
Run 600m
Row 800m
Run 1000m
Row 1000m
30 Pull-ups
30 Push-ups

Wednesday 4/22
Conditioning: 3 rounds for time
15 Front rack lunges, 115/75
15 T2B

Strength/Skill:
A. Ring Dips – 3 x max reps
B. Flex Arm Hang – 3 x max time, rest as needed

Thursday 4/23
Strength/Skill:
A. Bench Press – 4×8 Straight sets
B. Band Pull Aparts – 4×24 reps

Conditioning: 600m Sandbag repeats
3 rounds with 2 minutes rest between

Friday 4/24
Strength: Clean 2RM

Conditioning: Reps of 21-15-9 of
Hang squat clean, 95/65
Ring Dips

10 Apr 2015

FIRE IT UP FRIDAY! 041015

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Another week has come to an end and the weather continues to merge into Spring and that my friends is AWESOME! It has been great seeing you all get after the WODS and really embracing the bodyweight strength progressions. Take your time with it and it will pay off. I promise!

Spring Fling & Team WOD

For those that may have missed it, or don’t have Facebook, we are going to be celebrating Spring at the Havana Club in Cambridge on April 25th. Get your dancing shoes out and let loose! This is definitely an opportunity for us as a community to do something different. Oh, and guys, remember part of what we do is train to become comfortable with being uncomfortable. More details will be released as the date draws near.

The Team In-House Competition is that Saturday morning. There will not be regular classes. If you are interested be sure to reach out to Mickey to register a team.

Marathon Monday

We are going to be having a limited schedule for Marathon Monday “Patriots Day” on April 20. The 6am and 7am classes are as normal. The gym will then shut down and reopen in the evening for the 5:30pm class. The doors will open at 5pm and remain open until 7pm.

Weekly Programming

Sunday 4/12
Strength: Deadlift 5×3

Conditioning: Reps of 30-23-18-15 for time
Wallball Shots, 20#/14#
Kettlebell Swings, 32kg/24kg

Monday 4/13
Complete for time
Run 400m
21 Box Jumps
9 OH Squats, 115/75
Run 800m
15 Box Jumps
15 OH Squats, 115/75
Run 1600m
9 Box Jumps
21 OH Squats, 115/75

Tuesday 4/14
Strength: Push Press
5-3-2-1-1-1

Conditioning: Reps of 21-15-9 for time
Power Clean, 135/95
Pull-ups

Wednesday 4/15
1A. Turkish Get ups – 3 each side x 6 sets
1B. Push-ups – submax effort x 6 sets @ tempo of 2121

Strength Endurance: EMOM 10
2 Squat Snatch add weight as you are able

Thursday 4/16
Conditioning: AMRAP 20
10 Alternating DB Snatch, 55/35
10 Alternating Pistols
10 Burpees

Friday 4/17
Strength: Front Squat
5-3-2-1-1-1

Conditioning: 3 rounds for time
Run 400m
15 Front Squats, 155/100

Saturday 4/18
Conditioning: For time
Row 5000m – every 1000 m get off the rower and perform 3 rope climb

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It is the last Fire It Up Friday of March and this incessant rain is melting away remnants of what was the WORST winter in my memories. For that I am grateful!

Today we have a classic Girl WOD with “Diane” in classes. 45 reps of 225# deadlifts and handstand push-ups! Here is a little strategy on how to approach this wonderful little gem. The deadlift load is a light/moderate weight. Choose the correct weight for this if 225# is on the heavier side, or you will miss the training effect. The reps should be able to be completed unbroken or one break within the sets. If you are dropping the bar each time from waist height, you have too much loaded. Keep a steady pace so that you can actually breathe. (Think breathing similar to what we teach when performing wallballs).

The Handstand push-ups are going to be where you will struggle unless you can perform 21 unbroken handstand push-ups. You want to have a plan going in as to how many clusters you will need to break the volume into. For example, if you 10 reps of HSPU are the most you have ever completed unbroken, then you should aim for 6/5/4/3/2 to complete the set of 21. You will probably need to reduce that down on the set of 15 to something like 4/3/3/3/2 and finally the set of 9 to 3/3/3. The most important thing is to not go to failure on any particular cluster. The primary muscle groups of the HSPU are small and when they are depleted well…

Good luck and FIRE IT UP!

SCHEDULE CHANGE

Beginning next week, on Mondays and Thursdays the Strength Club will be rolled into the 4:30pm class. Attendees should be prepared for 75-90 minutes of training as opposed to the normal 60 minutes.

Tuesdays, Wednesdays, and Fridays will continue to be CrossFit classes.

PROGRAMMING

Saturday 032815

“OPT Repeatability Test”

3 rounds, at 100% effort:

Row 250m
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
Row 250m

Rest 12 minutes between rounds.

Sunday 032915

“Joshie”
Complete three rounds for time of:
40/30 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40/30 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Monday 033015

Front squat 3-3-3-3-3 reps

Post loads to comments.

Tuesday 033115

“300FY”

Max calories in 10 minutes on the Airdyne or on the erg.

Wednesday 040115
Test: Max Strict Pull-ups

Test: Max Kipping Pull-ups

Conditioning: 5 RFT
15 Unbroken Wallball Shots, 20/14
15 Unbroken Double Unders

Thursday 040215
Strength/Skill: Ring Dips 5-5-5-5-5

Conditioning: Complete 3 rounds for max distance
Row 4 minutes

rest 3 minutes between sets

Friday 040315
Conditioning: AMRAP 20

1 Rope Climb
then perform 3 rounds of:
5 Power Snatch, 75/55
7 OH Squats, 75/55
9 Burpees

Saturday 040415
Strength/Skill: Strict Pull-up Ladder
4 sets building up to 6 reps (work in groups of 3-5 people resting only as your squad performs their reps)

Strength/Skill: Push-up Ladder
4 sets beginning with 5 reps building up to 10 reps (work in groups of 3-5 people resting only as your squad performs their reps)

Conditioning: Tabata Squats

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20 Mar 2015

Fire It Up Friday! 032015

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It has been a great week of training in the gym. Nice to see some faces that have been away this winter getting after it. Mother Nature is still playing some games with us with the weather variability. She’ll settle down soon. I hope.

Fire It Up! Fire It Up!

The PR Bell was ringing this week. Nothing gets me more pumped than when I have an entire class hitting new lifetime personal bests in a lift. It is truly electric. Each person just starts feeding off of the other’s previous attempt and by the end of the session, everyone is moving weight that they never thought they would be able to move.

5:30pm Class all rocked out Lifetime PR's last night.

5:30pm Class all rocked out Lifetime PR’s last night.

Meet Justine A!

Please welcome Justine to Our Crew! Justine is in the picture above on the far left. She has been training with me privately since December and just recently began training in our group sessions. She is awesome!

When Justine is not training with us here, she is a Wushu practitioner. Wushu is a form of Kung fu that has developed into a sport and is regulated by the International Wushu Federation. There are two disciplines: forms and sparring. Justine participates in forms. Think rhythmic gymnastics with Kung Fu Panda kicks and swords. AWESOME RIGHT! Justine is training with us to continue advancing in her sport.

Justine is also a Foodie. Audrey, you and her need to get together. You will usually see Justine in our 5:30pm class and be sure to introduce yourself to her and welcome her to Our Crew.

St. Patrick’s Day

Thanks to those that rocked out in great spirit for St. Paddy’s Day on Tuesday. The winner of the $15 Starbucks card is…Audrey H! Audrey was decked out head to toe in green with shamrock headband. Congratulations Audrey! (Her pic can be found on Instagram, I have yet to figure out how to save an image from there!)

SFH – This Saturday Get Some Deals and Save Some $$$$

Will from Stronger Faster Healthier is going to be visiting with us again on Saturday from 9-12. He is going to have a table set up for all to sample products. If you have never used any of SFH’s protein or fish oil, this will be your chance to try before making any purchases.

I personally LOVE the FUEL. FUEL is their anytime, everyday protein and I mix it with some frozen berries, greek yogurt, chia seeds in my blender to make a delicious smoothie.

Any purchases or orders placed this Saturday ONLY, you will receive 10% off your purchase.

Programming

Here is this upcoming week’s programming:

SATURDAY 3/21/15
For time:
21 Handstand push-ups
500 meter Row
21 Weighted pull-ups
15 Handstand push-ups
500 meter Row
15 Weighted Pull-ups
9 Handstand Push-ups
500 meter Row
9 Weighted Pull-ups

SUNDAY 3/22/15
In teams of two, complete as many rounds as possible in thirty minutes of:
25 Burpees
Average body weight back squat, 15 reps
One partner working at a time.

MONDAY 3/23/15
5 RFT
15 Burpees
15 Power Snatch

TUESDAY 3/24/15
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

WEDNESDAY 3/25/15
AMRAP 15
15 calorie row
15 deadlifts 135/95
15 wall balls

THURSDAY 3/26/15
Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Post rounds completed to comments.

FRIDAY 3/27/15
“Diane”
21-15-9 reps for time:
Deadlift 225 lbs
Handstand push- ups

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13 Mar 2015

What’s Under The Kilt?

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St. Patrick’s Day is next Tuesday and we are going to have a little fun with it. Let’s get in the spirit of the holiday that this city so enjoys! We are running two different mini contests. One of which is very simple and every one can easily participate. The second…requires a bit more on your part and the reward, in my humble opinion, is far more valuable.

Here are the details:

Contest #1: Wear your favorite green workout outfit during your WOD on Tuesday. Make sure that your Coach takes a picture with you (in the group) and posts it to our social media sites: Facebook, Twitter, and Instagram with the #whatsunderthekilt.

Each participant will be entered to win a $15 Starbucks Coffee Card. BONUS: If you wear a green VINTAGE CrossFit Boston T-shirt, your name will entered twice to win the $15 Starbucks Coffee Card and double your chances of being chosen.

Contest #2: Wear a Kilt OR any Tartan/Plaid design (SHORTS/SKIRTS/PANTS/KILTS ONLY – SOCKS DON’T COUNT) during your WOD on Tuesday. Make sure that your Coach takes a picture with you (individually) and posts it to our social media sites: Facebook, Twitter, and Instagram. You then need to share it with your friends and family along with the #whatsunderthekilt. Tweet and post to @crossfitboston along with the #whatsunderthekilt.

The person with the greatest amount of likes/shares/retweets will win – 3 Personal Training Sessions with yours truly.

So, lets have some fun with this and I will have some Guiness on sight to enjoy post WOD.

 

cartoon courtesy of Cagle Cartoons.

cartoon courtesy of Cagle Cartoons.

Programming

SATURDAY 3/14/15

Five rounds for time of:
115/75 pound Push-jerk, 15 reps
15 L pull-ups

SUNDAY 3/15/15

Teams of two, one partner working at a time. Partition work as needed.

“Partner Eva in a Boat”
Five rounds for time of:
Row 1000 meters
2/1.5 pood Kettlebell swing, 30 reps
30 Pull-ups

MONDAY 3/16/15

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

TUESDAY 3/17/15

“Narf”

Three rounds, 9-15- and 21 reps, for time of:
Pull-ups
95/65 pound Thruster

WEDNESDAY 3/18/15

“Backwards Elizabeth”

9-15-21 reps of:
Ring dips
Clean 135/95 pounds

THURSDAY 3/19/15

1. Deadlift 1-1-1-1-1-1-1 reps

2. AMRAP 8
8 total pistols
8 deadlifts at 50% of day’s heaviest

FRIDAY 3/20/15

AMRAP 12m

5 DB Cleans, AHAP
10 DB Push Press
15 DB Squats

06 Mar 2015

It’s Time to Say Goodbye

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It’s time to say goodbye to the excuses of why you can’t achieve more.
It’s time to say goodbye to those “friends” that hold you down.
It’s time to say goodbye to the habits that contribute to you being a lesser you.

Train. Eat. Sleep. Repeat.

It’s not complicated, but it’s not easy either. A while back I posted an article about discipline. Discipline is doing the right things daily. It’s doing the common uncommonly well. It’s not very sexy. 

I am not suggesting your life should consist solely of waking up, coming to CFB, going to work, eating, and then home to bed. That would be a boring life indeed and we all have commitments. What I am suggesting is leading a life that is more minimal. Discard the excess or trim the fat of what gets in the way of you becoming a better version of you.

Dedicated to YOUR Fitness!
~Neal

Evan, Shannon, and Tom rocked out to a new 1RM PR in the Clean.

Evan, Shannon, and Tom rocked out to a new 1RM PR in the Clean.

CrossFit Games Open 15.2

Tonight at 6:30pm is week 2 of the CF Games Open workouts. All are invited to come and participate or watch. If you are participating please plan to arrive no later than 5:45 to begin prepping for a 6:30pm start.

Some have asked why we are only running the Open workouts during one class and not in the regular programming. The reason is that many of our members are uninitiated during the Open and we want to provide as great of an environment for those that are initiated to compete in. The weekly 6:30pm slot on Fridays is the stage to shine on and have it be more of an event rather than just another class.

Week 2 March Programming

Here is the next week of programming. See you in class!

SATURDAY 3/7/15

Complete as many rounds in 20 minutes as you can of:

75/55 pound Power snatch, 12 reps

10 Push-ups

SUNDAY 3/8/15

“Partner Filthy Fifty”

For time, partition any way, partners must use same weights/boxes:

50 Box jump, 24/20 inch box

50 Jumping pull-ups

50 OH kettlebell swings, 1.5/1 pood

Walking Lunge, 50 steps

50 Knees to elbows

50 Push press, 45 pounds

50 Back extensions

50 Wall ball shots, 20 pound ball

50 Burpees

50 Double unders

MONDAY 3/9/15

Row 5000 K

TUESDAY 3/10/15

“Mary”

Complete as many rounds in 20 minutes as you can of:

5 Handstand Push-ups

10 One legged squats, alternating

15 Pull-ups

WEDNESDAY 3/11/15

For time:
 
21-15-9
Squat cleans 135/95
Push-ups

THURSDAY 3/12/15

1. For time: 10-9-8-7-6-5-4-3-2-1

Burpees

75/55 Shoulder to overhead

2. Clean and Jerk 1-1-1-1-1-1-1 reps

FRIDAY 3/13/15

1. Shoulder Press: Work up to a heavy set of five

2. Five rounds for time of:

15 Unbroken Wall Ball Shots

15 GHD sit-ups

SATURDAY 3/14/15

Five rounds for time of:

115/75 pound Push-jerk, 15 reps

15 L pull-ups

Fire It Up! Fire It Up! This week felt as though I was in the gym for the first time in quite awhile. With Abigail first getting pneumonia and then the 3 consecutive weeks of storms and no school, Jess and I had to really juggle our schedules. For those of you that have missed me, I am happy to let you know that I am back and will be on the coaching schedule more frequently. 

Beginning today here are the classes that I will be instructing:

Tuesdays – 5:30pm
Wednesdays – 6am & 7am
Thursdays – 5:30pm
Fridays – 6am & 7am

 An Open Letter to the Gym

Dear “Regular” CFB Member,

We are sorry.  

We are sorry that for the next 5 weeks when a large number of people at the gym are going to be obsessing over this thing called the “CrossFit Open”.

For the uninitiated, ‘The Open’ is an annual event where people sign up to see how they rank against thousands of their peers.  To level the playing field as much as possible nobody knows what the workouts are ahead of time and  everyone’s reps are judged and counted using very specific standards.  

The workouts are announced on Thursday nights, and scores must be submitted online by Monday afternoon.  As a gym, we will be posting the workout as the gym’s 6:30PM WOD on Fridays.  But this minor change isn’t the main reason why we are apologizing.

For most who do the Open, it is a chance to set a baseline performance or to compare your progress from year to year.  It is also a great way dip your toe in the water from a competition standpoint. 

Doing the Open at your ‘home’ gym surrounded by supportive friends and coaches is a fun and instructive way to expose yourself to this side of CrossFit. Some people run 5ks or do bike races, for many people at our gym, this will be their ‘challenge of the year’.  

For some people at the gym, this is one of the most hectic times of the year… and that is who We are apologizing for.  For those who take competing very seriously, there is very little in life that duplicates the stress of the 5 week Open.  Nervously awaiting the announcement. Reading countless articles on how to attack the workout.  Doing the workout.  Checking the leaderboard 3-4 times a day (or hour!) to see how your score is moving around as other people enter theirs.  Repeating it when you are disappointed with your performance or if the team needs it. Etc.

Naturally this level of stress tends to make people a bit “crazy”.  Crazier than usual anyway.  You will notice people walking around with papers, some asking “Will you judge me?” or “Will you video me?” 

You will see groups of people doing the same workout all over the gym.  Sometimes they will be in an inconvenient place, asking for equipment, setting up cameras, or making too much noise during a class.  People will be hovering around the computers so they can ‘log their scores’ and ‘check the leaderboard’.

While it is inconvenient to those of you who aren’t doing the Open, keep in mind that for many people who have decided to participate in it this year, it is an extremely taxing and stressful time.  Let’s celebrate their decision to ‘step into the arena’… “whose face is marred by dust and sweat and blood; who strives valiantly…”.  Let’s support them by cheering them on, giving them space, letting them act out their quirky preparation routines, and understanding when they drop a few choice words if they fail to hit their mark after a second time through a particularly terrible workout.  These are your friends and classmates.  They are your tribe.  Let’s support them like you would your favorite sports team!

In return, we ask athletes doing the Open to promise to stay out of the way as much as possible and stick to the aforementioned schedule.  To understand that not everyone is doing the Open – and that is okay!  To understand that many people have no desire to do the Open again, or at all, and our gym is ultimately about leading better lives (not just about doing great in the Open).

So everyone (competitors and non competitors alike) need to get physically, mentally and emotionally ready for the Open.  It is going to be crazy in here for the next month or so, but for all of the weird stuff going on there is also a lot of great stuff too.  

The Open isn’t just a time for people to test and challenge themselves. It is a time to rally around our friends, training partners, and coaches.  A time to build a stronger community, and share in more than the sweat and effort we do every day. To share our collective ‘experience’.  To feel the highs, and lows, that come from doing something epic.

Get ready, because it is going to be a bumpy (and fun) ride!

March 1st Week of Programming

SUNDAY 3/1/15
In teams of two, complete four rounds, each for time of:
1000 meter row
Every minute on the minute, both partners must perform 5 burpees. Partition work as needed between efforts.

MONDAY 3/2/15
Five rounds for time of:
115/75 pound Snatch, 3 reps
115/75 pound Overhead squat, 15 reps
Row 500 meters

TUESDAY 3/3/15
AMRAP 5
20 Double-unders
10 Sit-Ups

Rest 5 min

AMRAP 5
5 Wall Climbs
5 Burpees

WEDNESDAY 3/4/15
1. Accumulate
a. 50-100 perfect push-ups
b. 25-50 shoulder pass-throughs and/or kip swings
c. 5-10 wall climbs

2. Pull-Up Madness. With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.

Use as many sets each minute as needed.

THURSDAY 3/5/15
1. 1RM Clean
2. 3×3-5 at 60-75% of your max effort with flawless technique

FRIDAY 3/6/15

1. Push Press-Work up to a heavy triple
2. Half-12.3

Complete as many rounds and reps as possible in 9 minutes of:
15 Box jumps, 24/20″ box
115/75 pound Push press, 12 reps
9 Toes-to-bar

SATURDAY 3/7/15
Complete as many rounds in 20 minutes as you can of:
75/55 pound Power snatch, 12 reps
10 Push-ups

20 Feb 2015

Fire It Up Friday! 022015

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Fire It Up! We just got back from Florida with the family. It was great to take some time away and recharge the batteries. I can say that I didn’t miss the snow. Not one bit.

We did come home to a bit of water damage from all of the snow and ice on the roof. It would have been even worse had we not had it cleared before leaving. Today is going to be spent getting the newly accumulated ice dams off the roof to prevent further damage.

I hope that you all had a great week of training despite the arctic cold. I will see y’all in the gym this week.

~Neal

photo-7

Abby tried to bring the warmer weather back to Boston with her.

 

12 Feb 2015

Fire It Up Friday! 021315

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It’s Friday baby! It’s time to Fire It Up! With the unprecedented snowfall that has hit Boston, I have made shoveling my second job. It’s CRAZY! The forecast are calling for another 12-18″ on Saturday night into Sunday.

Be sure to catch the blog to look for updates on any changes to the class schedule. Coach Mickey will get the word out to everyone. It will be on the BLOG AND CFB FB page.

The Whole Life Challenge has been great for Jess and I. She has been consistent in her training and really reclaimed her physical self. The WLC coupled with Renegade Rowing and she has found an excellent combination. I have benefitted also, 12 pounds lighter and two belt notches smaller. I can say that I am pleased. There has been a great deal more cooking at home with greater variety as well. 

I am away this week for February Vacation, so you won’t see me in the gym but I am going to be looking at the Instagram account to catch up with some ass kicking! Get Some!

06 Feb 2015

020614 – Fire It Up Friday!

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If you didn’t make it into the gym yesterday, you have missed some of the cool changes! For starters, the pull-up rig has finally been moved to the wall. It is partially mounted and will be completed this  morning. 

Watch the video here to see some of the changes.

Tomorrow after the 7am class finishes we will close down until 4pm. This will allow the electrician to hang the fans as well as the rings and ropes. There will not be a 12pm class today. 

Help Out a Kid!

One of our very own, Ms. Natalie Kallwass, is trying to help her students help others. Her students are working with the St. Bernard Project and heading to New Orleans to help build homes for those in need.

Here are their words:

We are a group of ten students from the Mary Lyon Pilot High School – a Boston Public School. We are taking a trip to New Orleans from May 16th – 23rd. Our mission is to rebuild homes for the people who lost their homes in the tragic hurricane Katrina. Even though it’s been 9 years, many people are still homeless to this day. We will work with the St. Bernard Project to rebuild new houses with our own hands. 

We want to go to New Orleans because…

” I want to give them back what  they loved and was close to their hearts.” – Sube

” I want to help them because I don’t want them to feel alone and I want them to feel that there are so many people that care about them.” – Fatima

“This country gave me a home, and the best way to show that I am thankful is to help give others a home.”
-Gustavo

“I want to give people back a home where they can create memories with their families.” – Jose

“I want to see a big smile on their faces!” – Ashley

  As a group we are working hard to reach our fundraising goal. In order to make it, we need your help and support to change lives.

HELP HERE.

Next Week’s Programming

Monday 9TH

Warm-up: 
EMOM 15 min
1 min: Strict Pull ups or Ring Rows
2 min: Handstand Hold
3 min: 50m Bear crawl

A1. 4x 8/12
DB seated strict press (HEAVY)

1 min rest

A2. 4x 8/12
Shoulder Flys 
(Horizontal/Vertical Flys– Side/front to OH- reverse same way to starting position)

2 min rest

Three Rounds 
Min MAX efforts:
1min Burpees
30 sec rest
1 min Sit ups
30 sec rest
1 min KB swings

1 min rest in-between rounds

Tuesday 10th
Skills: (15 min)
Muscle Ups / progressions

1: Strict Pull ups use assistance if needed. Ring Dips, assistance if needed. MAX effort for both. 

2: Seated MU w/ rings being the height of hips, with band. OR, muscle up progression rings w/belt

3: High Rings, use a band like you would with the bar “Catcher” Foot in bar, practice false grip. 

WODs

7 rds for time:
10 Burpees
10 NARROW squats
20m Bear Crawl

3-5min rest

7rds for time:
10 Burpees
10 NARROW squats 
20m Crab Walk

3-5 min rest

7 rds for time:
10 Burpees
10 Narrow Squats
20m Gorilla Walk

Wednesday 11th 

Warm-up:AMRAP 10 MIN w/ bar ½ way ADD 20/30lbs to bar

5 Dead lifts
5 Muscle Cleans
5 Strict Press

WOD: 

1 RM Split Jerk from rack (20 min)

*Mobility in between reps*

EMOM: 20 min
1 min: MAX wall balls
2min: 100m sprint or 200m row

Thursday 12th

Warm –up: (5-10 min) Row or Bike or BOTH 

Skill: Snatch/Technique/Drills (15 min)

Moderate weight.

2 – Shrug pull from Floor
2 – Hang High Pulls
1 – Hang Power Snatch
1 – OHS

5 min Mobility / Rest

AMRAP 16 min 
OHS: RX 135/95, Scaled 95/65, 65/45
10 – OHS
8 – Ring Dips
6 –GHD sit ups or K2E
5 min Mobility / Rest

Friday 13th

Warm – up 2x 400m run/jog

Mobility, Dynamic, ROLL OUT, quads, hamstrings, calves, and FEET

Test: (15/20 min)

1 mile Run

5 min rest after LAST person is done.

HERO WOD: 

“Ricky”
AMRAP 20 min
10 Pull ups
5 DB Deadlifts
8 Push Press 95/75 (from ground)


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