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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!

flag

27 Jun 2014

FIRE IT UP! JUNE 27, 2014

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Fire It Up! Fire It Up!

It’s the last Fire It Up Friday of June and it was a HOT week. Training was great! Effort was awesome! Keep that energy high. You probably don’t realize it but you all motivate and inspire me and the staff on a daily basis.

Death by pull-ups! Joe set himself up for second place by completing 18 rounds. Alon just missed equaling the effort. Daddy Lapidus nailed 16 after getting 40 consecutive pull-ups last week. #DADSTRONG

I love it! Alex represented the ladies very well with 16 rounds herself. All the years of pole vaulting has served her well in the pull-ups of CrossFit!

I am eager to see how you all do today for the max snatch. Get after it and nail it. FIRE IT UP!

4th of JULY SCHEDULE & July Class Schedule

Thursday, July 3 – Gym closes at 7:30pm

Friday, July 4 – Closed

Saturday, July 5 – 4th of July HERO WOD, 9:30AM

PLEASE ARRIVE NO LATER THAN 9AM TO MOBILIZE AND WARM UP.

Afterwards, plan to head over to Breakfast Club for a brunch.

We have added Tuesday and Thursday classes at 7:30pm beginning July 8 for those whose schedules do not permit them to train earlier in the day. We have been running the class as a test for the last few weeks and we are now ready to make it live.

There will not be a 7:30pm class on Thursday, July 3.

In House Throwdown – Friday, July 25

On Friday, July 25 we will be hosting the CFB in-house Throwdown. Details and registration page will be released soon. Be ready to hang out after and watch the CrossFit Games streaming live from Carson City, CA. Mark your calendars and be sure to be here!

MASTER’S FUNCTIONAL FITNESS LEAGUE

I have registered to compete in the first World Masters Team Championships. Age requirements are 35+ and the WOD’s will conducted here at CFB August 7-10.

Here is some more detail:

The MFFL will hold the 1ST WORLD MASTERS TEAM CHAMPIONSHIP on August 7-10, 2014.

This is an online competition that will crown the Fittest Masters (35+) Region in the World.  Competitors will sign up as individuals and compete at their home box with points accumulated by all age groups and divisions within their REGION.  Workouts will be adjusted for age, gender and experience level so beginners through beasts can accumulate points for their region.  Masters who are injured can participate in partial WODS as allowed by their physician, spouse or their own good sense.

All Regions in the World are urged to compete.  Regions with fewer participants may be combined (ie. Asia with Australia, Latin America with US South Central,  Africa with Europe). Scores must be validated by a local certified judge. We may request video from the top 10 places in each WOD- these need be only cell phone videos- no special equipment is required.

If you are interested in participating, you can register here.

WHAT’S ON TAP

Saturday – 6/28

1. Shoulder Press – 31×1, 3 x 5 reps @ 80%, rest 1:00 between sets
What does 31×1 mean? You can read up here!

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.

Sunday – 6/29

Thruster Ladder

Each Partner must perform 3 reps within the minute before moving on the next weight. There will be 30 seconds of rest between each weight.

1 – 75/55
2 – 95/65
3 – 115/75
4 – 135/95
5 – 155/105
6 – 165/110
7 – 175/115
8 – 185/125
9 – 205/135

Rest 12 minutes

400m/200m MedBall Relay

Complete for time

Partner 1 runs 400m with a MedBall (20/15). Switch out and partner 2 goes. Then immediately run 200m with the MedBall.

Monday – 6/30

1. Run 800m x 3; rest 1:00 between efforts

2. Perform three rounds of this circuit:

Dumbbell one-armed snatches (AHAP), alternate three left, three right for total of twelve reps.
Box Jump 25 Jumps, 30/24″

Rest 1 minute

Tuesday – 7/1

Row 500 meters
Dumbbell “Thruster” 20 reps
Pull-ups 20 reps

Rest as needed

Row 500 meters
Dumbbell “Thruster” 10 reps
Pull-ups 20 reps

Rest as needed

Row 500 meters
Dumbbell “Thruster” 5 reps
Pull-ups 20

1) Challenge – row 1:30, 1:35, then 1:40 500′s and “Thruster” with 45, 60, then 90 pounds, while getting 20 reps each pull-up set?

Wednesday – 7/2

After a good warm up on the rower, complete max effort for time:

1000m row

then

3 rounds for time

12 Deadlift, 135/95
9 Hang Power Clean, 135/95
6 Shoulder to overhead, 135/95

Thursday – 7/3

Complete for time

30 Barbell Thruster, 95#/65#
500m row

rest 10 minutes then

Perform 30 Handstand push-ups (15 min cap)

Friday – 4th of July CLOSED

Saturday – July 5 (ONE CLASS 9AM)

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

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.

FIRE IT UP! FIRE IT UP!

This week has been a test in and of itself. If you were in more than 3 times during the week, your body is probably feeling tired. You know, in that good way when you know you have physically put yourself through some tough sh*t and will become better because of it. 

Yesterday was a plethora of new personal bests in max pull-ups. It was great to see as I know many of you had been working so hard to improve them for quite some time. Congratulations to those that made the leader board: Rachael (we will miss you), Stacey E (look how far you have come – Ray for the orange and the blue!), Alex B (awesome Coach to Be), Russ (VPX), Nigel (Pencilnecks UNITE), and Lapidus (#dadstrong). You all have raised the bar for others to strive for. Great work!

FLAG DAY BBQ 

When: Saturday at 5pm

Where: Mark and Kari’s – 20 Taylor Rd, Belmont

What: Food & Drink – $10 to cover cost of food and drink. You can bring a dish two if you like.

RSVP: [email protected]

CROSSFIT LEVEL 1 SEMINAR 

The gym is closed this weekend while we host the CrossFit Level 1 Seminar. Meet Saturday at the Harvard Track (9am) to complete a WOD on your own with the membership (no coach will be present). Meet Sunday (9am) at the Harvard Stadium, again, this will not be instructor led.

WHAT’S ON TAP

Saturday 6/14 – Harvard Track

1. 8x100m sprints with 45 sec rest between efforts

2. 4 rounds for time
400m run
50 Air Squats

Sunday 6/15 – Harvard Stadium

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

Monday 6/16

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

Tuesday 6/17

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

Wednesday 6/18

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.

Thursday 6/19

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

Friday 6/20

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/0WOP9J7QPwI. It 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.

Saturday 6/21

“Kelly”

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

06 Jun 2014

060614 – FIRE IT UP FRIDAY!

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I was lucky enough to take a couple of days off this week and head down to Newport, RI with my family. Jessica had a conference during the days so I was able to spend some Daddy time with my girls. A good vacation is when you can get some great rest and be in bed by 9pm. It is rare that I am able to get the same type of rest when I am home.

As athletes, we often overlook the importance of nutrition and sleep for performance. Too often we focus solely on the time we spend while in the gym. Pushing our bodies farther than before to squeeze out every last drop of energy. Now that we have Alex on board, weekly blogging about nutrition, and have held multiple nutrition challenges, everyone understands that you CAN’T OUTWORK A SH*TTY DIET.

So, that leaves us with sleep. How many hours a night do you routinely sleep? There is a ton of research out there suggesting 7-10 hours is the optimal range. The number does truly vary by many factors: age, gender, region to name a few. What is most important is the hours required routinely and any accumulated sleep debt.

For example, lets say I normally sleep for 7 hours but there is this deadline at work and I pull a couple of nights with only 3 hours of sleep. I have accumulated 8 hours of sleep debt and it will have an impact on my functions. The body is going to yearn to get back to homeostasis and your performance will suffer until it does.

Beyond just day to day performance, habitual sleep deprivation can contribute to the following:

  • increased risk of obesity
  • increased risk of heart problems and diabetes
  • increased risk for depression and substance abuse
  • decreased mental acuity

Make sleep a priority just the same as you make your training a priority. Schedule it in and don’t allow it to simply be a go to task after everything else is complete. Stop whatever you are doing and get to bed!

WHAT’S ON TAP

Saturday 6/7

For Time

Row 250m
21 Push Press, 95#/65#
Row 500m
15 PP
Row 750m
9 PP

then

Deadlift – 3RM (20 min)
Work up to a max set of 3 for the day

Sunday 6/8

Teams of 2 (same gender) Relay Style

For Time:
Row 500m
21 Pull-ups
15 Overhead swings, 24kg/16kg
Run 400m
21 Dips
15 Power Snatch, 75#/55#
30 Burpees
21 Squats, 95#/65#
Row 500m

Monday 6/9

This is the CrossFit Challenge done as a circuit rather than prioritized. We refer to this as the “Vertical Tabata Challenge.”

Perform each of the following for only twenty seconds. Rest for ten seconds while quickly transitioning to next movement.

Rest for 1 minute after each round and repeat seven times for a total of eight rounds. Total your weakest output from each exercise from all eight rounds. This time your rowing score is in calories.

Row
Squat
Pull-up
Push-up
Sit-up

Tuesday 6/10

1. Front Squat – 3RM

2. Perform 2 rounds of this circuit:

Box Jumps, 20″ in 2 minutes
Lunge 2 minutes, record steps
Row 2 minutes for distance
Squat 2 minutes, record reps

Rest 5 minutes between circuits

Wednesday 6/11

For time & load:

Run 400m
15 Back squat, 15 rep max weight
10 Handstand Push Ups
10 Back squat, 10 rep max weight
8 Handstand Push ups
5 Back squat, 5 rep max weight
6 Handstand Push ups
Run 400m

Thursday 6/12

1. Max Pull-ups – TEST

2. Power Clean max weight for 15 reps
Tabata Squats, total reps as your score
Power Clean max weight for 15 reps
Tabata Squat, total reps 

Friday 6/13

1. Max Dips – TEST

2. AMRAP 20
Run 400m
Max reps L Pull-ups

Saturday 6/14

Gym Closed for CrossFit Level 1 Seminar. Meet at Harvard Track at 9AM.

Sunday 6/15

Gym Closed for CrossFit Level 1 Seminar. Meet at Harvard Stadium at 9AM.

Carla is about to raise the fire today in Canton, MA. In our conversations this week, she feels as though she is poised to provide her best performances this weekend. This is a victory already in and of itself. In these competitions the only part that can be controlled is your own performance. Give it all! Leave it on the floor. Each and every time.

Give ‘em Hell Carla! We are all proud of you.

WEEKEND SCHEDULE

We will be running normal classes this weekend. There will NOT be any open gym after the 11AM class ends at 12. The doors will close immediately so that I can head down to Canton. Please plan accordingly, showers will not be available.

PROGRAMMING

As you may have noticed the programming has veered slightly from the normal continual effort of just 21-15-9 for time or AMRAP 15. There has been more High Intensity Intervals programmed and some strict movements as well. Why? 

Intervals are one of the most effective ways of increasing work capacity. The magic of CrossFit occurs when you are training at your margins. This is 90-95% of your max effort. This is HARD to do and near impossible to put forth in an extended effort. As time increases, intensity drops. These short repeated efforts with rest between are going to allow some recovery and a sustained high effort.

The strict movements are to strengthen certain muscle groups so they can last longer in the traditional WOD’s. Stay true to them. The boxes/med balls are being used as targets to hammer in consistency of range of motion. These next few weeks will get back to squatting 2x per week and an upper body strength lift in addition to the met cons.

WHATS ON TAP

Sunday 6/1

1. Squat snatch – 1RM (20 minutes)

2. Run as far as possible in 8 minutes with a partner. Alternate every 500m.

While one person is running the other is performing squats while holding a 45#/25# plate against their chest.

Score distance and total combined reps as a team.

Monday 6/2

1. Squat Clean 2RM (20 minutes)
2-2-2-2-2

2. 50 Sit-ups.
2 minute sprint on airdyne/rower (calories)
Push-press, 1/3 body weight 21 reps.
2 minute sprint on airdyne/rower (calories)
Push-press, 1/3 body weight 15 reps.
2 minute sprint on airdyne/rower (calories)
Push-press, 1/3 body weight 9 reps.
50 Sit-ups.

Tuesday 6/3

Knee to elbows, 15-12 and 9 reps.
20 Dips
Run 400 meters, max effort.

With no rest between deadlift and pull-ups with only 60 seconds rest between superset:
Deadlift 15 reps (body weight)/Pull-ups 15 reps
Deadlift 12 reps (body weight)/Pull-ups 12 reps
Deadlift 9 reps (body weight)/Pull-ups 9 reps

Run 400 meters, max effort.
20 Dips
Hang form bar and touch knees to elbows, 15-12 and 9 reps. 

Wednesday 6/4

Row 500 meters
Clean and Jerk 15 reps (Choose a weight that is at least 60% of your bodyweight)

Rest 3 minutes

Row 500 meters
Clean and Jerk 15 reps

Rest 3 minutes

Row 500 meters
Clean and Jerk 15 reps

Time each couplet and total time to complete all 3 circuits including 6 minutes of rest.

Thursday 6/5

1. Back Squat 5RM (20 minutes)

2. Repeat this circuit three times with a 60 second break between rounds.

Max reps double unders for two minutes
Max reps Pull-ups
Max reps Floor-press, body weight

Friday 6/6

1. Shoulder Press 2RM (20 minutes)
2-2-2-2-2

2. 3 rounds for time
Sit-ups, 25
Thrusters (off 10″ box), 25 reps (~25 RM load)
Rope Climb X 5

 

26 May 2014

Missing Posts!

By There are no tags 1 comments

Hey All,

We were having some issues with the server that hosts our site and our website design crew migrated our data over to a new server. Awesome, right! Only bummer is that some posts have been lost and didn’t make it over. One being this past Friday’s “FIRE IT UP!” post. 

Here is the upcoming week’s programming:

Tuesday 5/27

Complete the following circuit 5 times for reps. The clock is running continuously and the only rest time is the transition between the movements.

1:00 Wall-Ball, 20#/14# to a 10′/9′ target
Rest :30
1:00 Pull-ups
Rest :30

rest 10 minutes

Complete the following circuit 5 times for reps. The clock is running continuously and the only rest time is the transition between the movements.

1:00 Burpees
Rest :30
1:00 Thruster, 45#/35#

Wednesday 5/28

1. For time

Row 1,000 meters
Hollow Rock 90 seconds

Three sets of…
20 Dumbell thruster to a 10″ box, 40#/25#
3 rope climbs

Hollow Rock 90 seconds
Row 1,000 meters

2. Overhead squat
3-3-3

Quickly work up to a heavy weight and perform 3 sets of 3 reps at the same weight.

Thursday 5/29

1. For time
Row 1k
Run 800m

rest 10 minutes

2. For time

Tabata Squats (no less than 15 squats per interval)
50 Sit-ups
10 Muscle ups
50 Sit-ups
Tabata Squats (no less than 15 squats per interval)

Friday 5/30 (Day 1 of Regionals)

1. Clean and Jerk 
1-1-1-1-1-1-1

2. AMRAP 15

Lunge with 1/4 your body weight in dumbbells, 20 steps, alternating legs.
20 Push-ups, as few sets as possible.
20 Pull-ups, as few sets as possible.
20 V-ups

Saturday 5/31 (Day 2 of Regionals)

For Time:

Row 500 meters (max effort after warm-up).
Hang from bar and slowly bring knees to elbows 15 reps (no kipping).
Powerclean 15 reps (max load).
Hang from bar and slowly bring knees to elbows 15 reps (again, controlled).
Row 500 meters (all out!).
Powerclean 15 reps (same load as before)

Sunday 6/1 (Day 3 of Regionals)

Partner “FRELEN” for time

Run 400m
21 Thruster, 95#/65#
21 KB Swings, 24kg/16kg
21 Pull-ups
Run 400m
15 Thruster, 95#/65#
15 KB Swings, 24kg/16kg
15 Pull-ups
Run 400m
9 Thruster, 95#/65#
9 KB Swings, 24kg/16kg
9 Pull-ups


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