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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!

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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

FIRE IT UP! FIRE IT UP!

How was your training this week? What did you pin your ears back and attack like Meatball with a new rubber toy and what left you sitting back and just trying to get through?

For me the 50 unbroken thrusters was crippling. I really wanted 40# but I could never get my mind past the burn of lactic acid in all of my muscles. I had to finally settle for 30# after failing twice in the 20’s. I wasn’t the only one that struggled with that one. I witnessed Audrey looking perfectly content on hers until rep 39 and then it was as if a sniper shot her in the A$$ and she stopped cold. Crazy!

Shawn and John getting in an aerobic warm up before mobilizing.

Shawn and John getting in an aerobic warm up before mobilizing.

MEMORIAL DAY MURPH

On Monday we will be completing Memorial Day Murph. The class will be at 9am. The WOD will begin by 9:15 SHARP. Afterwards, all are welcome to Hoyt Field in Cambridge, near Whole Foods on River St, for some softball. It is sure to be a good time.

WHAT’S ON TAP

Saturday 5/24

For time/weight/reps

Max Double Unders for 2 minutes
Ten STRICT handstand push-ups
Max Double Unders for 2 minutes

Clean high pull @ no less than for 1/2 your body weight for 12-10-8-6 and 4 reps. Use same load for each set.

Max Double Unders for 2 minutes
50 Dips, as many sets as required. If able use rings.
Max Double Unders for 2 minutes.

Post your total time to complete the WOD, the amount of DU’s for each interval, weight used for clean high pull, and number of sets to finish 50 dips to comments. Can you beat 20 minutes?

Sunday 5/25

AMRAP 30

2 Rope Climb
25 Wall-ball, 20#/14# 10’/9′ target
15 Muscle Snatch, catch overhead at full hip extension, not in squat, @ 1/2 body weight
Box Jump, 20 reps 20” box

Monday Memorial Day Murph

Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

Wear a 20# vest if you have it

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

16 May 2014

FIRE IT UP FRIDAY! 5/16/14

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Boom! It’s another PR Friday and it is time to FIRE IT UP! FIRE IT UP!

Get after the deadlift today and rip that sh*t off of the floor. BEAST MODE. WARRIOR MODEBe sure to post your results to comments here. This blog is going to become the de facto whiteboard for everyone so you can see each other results. 

What Are You Training For?

Speaking of posting results…If you have not been getting into Pocket Coach and tracking your daily training then you are not really training. You’re just working out. That is ok if you have nothing to train for but if you are here for one of the following: improve performance, lose weight, gain muscle and strength, or for any other purpose beyond get a sweat; then you have no idea how to follow what is going on if you are not journaling the process on Pocket Coach. Get in there, play around with it and become comfortable with it. Don’t use excuses, hold yourself accountable. Your coach will then check in periodically to provide feedback and guidance.

051514

What’s On Tap

Saturday 5/17

1. Dumbbell Thrusters from 10″ box
15 – 12 – 9 reps AHAP

2. AMRAP 10
Push-ups 25
Pull-ups 7
Glute-ham raise 7

Sunday 5/18

1. Back Squat – 6, 4, 2

2. “Tailpipe”
With a partner perform three rounds each for time

250m Row
Front Rack Hold, 140#/95#

Monday 5/19

1. For time.
Row 1000 meters @ a 2:00(2:20)/500 meter pace or greater
Sumo deadlift/high pull @ 1/2 body weight X 21 reps
Row 500 meters @ a 1:45(2:05)/500 meter pace or greater
Powerclean (from ground) @1/2 body weight X 21 reps
Row 250 meters @ a 1:30(1:50)/500 meter pace or greater
Front Squat, 1/2 body weight X 21 reps

Tuesday 5/20

1. Run 6 minutes out/6 minutes back @ your chosen pace (no measure)

2. 3 RFT
Dips, max reps
Lunge 20 Steps
Push-press max reps @ 1/3 bodyweight
Lunge 20 Steps
HS Push-ups max reps
Lunge 20 Steps

Score is time and post reps for dips/PP/hspu to comments.

Wednesday 5/21

1. Run 1 mile

2. Perform 5 rounds, rest as little as possible.

15 Back extensions
15 Knee to elbows

3. For time as heavy as possible:

50 Unbroken Thrusters from 10″ box with dumbbells.
Don’t stop or pause; pump them out.

Thursday 5/22

1. Snatch – 6, 4, 2, 2

2. For time (rest only during transition for the weights, have all weights out already)

15 Squat clean and jerk @ 50% BW
Deadlift @ BW, max reps
15 Squat clean and jerk @ 50% BW
Back squat @ BW max reps
15 Squat clean and jerk @ 50% BW

Friday 5/23

1. Bench press – 5, 3, 1

perform 30 band pull aparts in between each round.

2. Lunge 50 alternating steps with DB’s @ 1/4, 1/3, or 1/2 bodyweight and no stopping.

3. Push Press – 5,3, 1

perform 30 band pull aparts in between each round.

4. Glute Ham raise – 15, 12, 9

09 May 2014

FIRE IT UP! PR FRIDAY

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Yeah! It’s Friday baby and that means it’s time to FIRE IT UP! FIRE IT UP! The week has been fun and different. All week has been training for todays testing day. Yesterday was a bit of a sampler with the 1k row and many crushed it! I have enjoyed seeing you all respond to the slightly different programming and being open to going after it. 

What has been your favorite part of the week? What did you enjoy the least? Please give your feedback in comments. In fact, as a challenge, I would appreciate if you began commenting daily on your results in the comments section of the blog. We will be looking each day for your results and feedback on the WOD. Your participation will provide great insight.

ODDS & ENDS

  1. No 8am Track Practice this week – Coach Voci is away this weekend and there is quite a bit going on inside the gym. It will resume next weekend weather permitting.

  2. The Strength Challenge begins and Hydrostatic Weighing is this weekend. The CrossFit Total is being programmed for the entire gym whether you are participating in the challenge or not. Expect to be in the gym for 1.25 to 1.5 hours as the Total always is a bit longer. Classes will start on the hour. The back squat and press will be completed within the hour and then members will move to the platforms to complete the deadlift.
  3. CustomFit Meals – I would like some feedback from those that have ordered. Either drop me a line or just post to comments.
  4. If you signed up for the Challenge or for Hydrostatic Weighing. You will receive and email to remind you of your scheduled time. Please be on time.

WHAT’S ON TAP

This week we are continuing with classic CrossFit programming. Monday and Tuesday are particularly challenging in that they are back to back. Be sure that you are doing what is necessary to recover from Monday to Tuesday if you are training back to back days. 

Sunday 5/11

1. Pull-ups – 5 x max. Strict-Kipping-Strict-Kipping-Strict.

2. Complete the following circuit 5 times. It contains three elements and is a powerful whole body workout. Each element is 45 seconds with a 15 second rotation (not one second more or you start over).

Wall Ball, 20#/14# to a 10’/9′ target (reps)
Hollow Rock (reps)
Sumo Deadlift High Pull, 75#/55# (reps)

Monday 5/12

1. Powerclean 10-10-10

Rest 5-10 minutes

2. AMRAP 20
Rope climb
15 Sit-ups
10 Thrusters off 10″ box with dumbbells totaling 30% of your weight
15 Back extensions

Tuesday 5/13

1. Wall-Ball – 20#/14# to a 10’/9′ target
30 seconds – max reps
Rest 30 seconds
60 seconds – max reps
Rest 60 seconds
90 seconds – max reps
Rest 90 seconds
120 seconds – max reps
Rest 120 seconds

Beat 15 throws in 30s, 30 in 60s, 40 in 90s, and 50 in 120s Total exercise 8 minutes.
Submit total throws for all efforts and bodyweight.

2. AMRAP 20
15 Pull-ups
Lunge ten steps each leg, alternating
Clean & Jerk, 50% bodyweight X 10 reps

Wednesday 5/14

1. Bike/Row – 3 x 2 minute max effort (calories)
Rest 5 minutes between efforts.

2. 4 rounds for time of:

15 GHD sit ups
5 Handstand push-ups
10 Back Squats @ 2/3 of bodyweight

Bar for Back squats must be taken from the ground each rep.

Thursday 5/15

1. Push Press – 8-6-4

2. AMRAP 15
3 L-sit pull-ups
1 minute max double unders

Post rounds completed and total double unders completed.

Friday 5/16

1. Deadlift 3-2-1-2-3

2. 3 Rounds for time
400m Run
15 Toe2Bar (strict and slow)
20 Med ball cleans, 20#/14#

Fire it Up Baby! This has been a tough week of training. The tempo squats were brutal and fun at the same time. Only a CrossFitter would combine “brutal” and “fun” in the same sentence. This upcoming week is promising to be just as challenging in a totally different way. More on that later…Shirtless Bob was so fired up he sent me this pic from the CrossFit in Rome!

Shirtless Bob Roma2 shirtless bob roma1

STRENGTH CHALLENGE AND HYDROSTATIC WEIGHING

This upcoming weekend is the Hydrostatic Weighing with Fitness Wave. As of now there are many spots still available. Friday is almost filled up but Saturday is pretty wide open. Here is the link so you can sign up. Be sure to mark whether you are participating in the challenge or would just prefer the hydrostatic weighing.

POCKET COACH

So, WODIFY is out and Pocket Coach is in!

MemberGuideToPocketCoach This is the link to download a PDF explaining how to use Pocket Coach. Of course the coaches are also available to help you!

PROGRAMMING

This upcoming week’s programming: I have been testing out the next week’s programming for the last few weeks. I did this regularly when I first started out but it has been some time since I had done as frequently as I have been. I started doing this again so that I can better communicate to my coaches and interns what it felt like and the flow of the class should be, etc. This will allow them to better communicate to you as a member what to expect, how to scale, where to push and where to back off. Let me know what you think.

Saturday 5/3

For TOTAL weight:
Deadlift 5-4-3-2-1 reps

Rest 5 minutes

For time:
Box jump (20″ box) 50 reps (step downs only)

Rest 5 minutes

For time:
Run 800m

Sunday 5/4

AMRAP 20

Run 800m
2 rope climbs
**Overhead Lockout with a plate – 45#/25#

This is done with a partner. Partner 1 performs the 800m run and rope climbs while partner 2 completes the OH lockout with a plate. When each person completes the run and 2 rope climbs, you have completed 1 round.

Rest 5-10 minutes

Bench Press – work up to a 10RM

Monday 5/5

1. Back extension 15-15-15 slow and pretty. Snake or wave up.

2. Dumbbell Thruster from 10″ box – 20-15-10 max weight each set.
No “rocking up” or “plunking down”.

3. 5 minutes Max double unders

Tuesday 5/6

1. Muscle snatch – 15-12-9 reps with same load and 1 minute between sets.

2. Five supersets of back extension and sit-ups. Make each exercise slow and tough.

3. Muscle snatch – 15-12-9 reps with same load and 1 minute between sets.

Wednesday 5/7

1. Time five muscle-ups and 50 box jumps on 20″ plyo box.

Stretch/rest 20 minutes.

2. Time five muscle-ups and 50 box jumps on 20″ plyo box.

We’re interested in both times and decay rate from first to second effort.

If you can’t do muscle-ups, substitute fifteen pull-ups and twenty dips for each muscle-up. Must step down from the box.

Thursday 5/8

Warm-up with about ten minutes of EASY rowing. Then…
1. Row a 1K for time. Submit time.

2. Squat (10″ box squat) – 5-3-1 reps
Submit total weight for all three sets.

Friday 5/9

1. Dips 5 x max dips.
Total the five sets. Note assistance if needed.

2. “Julie G” – 3 rounds for time of:

Snatch 1/2 body weight, 10 reps
Powerclean 1/2 body weight, 10 reps
20″ box jump, 15 reps (step down from box)

Saturday 5/10 – CrossFit Total

Back Squat – 1RM
Shoulder Press – 1RM
Deadlift – 1RM

FIRE IT UP! FIRE IT UP!

Awesome week by everyone! Monday was a bruiser with Manion. I was truly impressed with those that gutted it out. Tuesday brought some reverse lunges out of the racks. Deadlifts anyone? There were quite a few of you pulling weight very close to your previous 1RM! It was AWESOME!

I was asked in one of the classes why we were performing lunges as a strength movement. Great question!

We mostly always train bilateral movements, meaning we squat with both legs, press overhead with both arms, two arm snatch, etc. No matter how long or short you have been training the body is great at compensating for imbalances. You may be favoring one side, usually your dominant, without even knowing it. Mixing up the training with a uni-lateral lift every so often is a great way to identify these imbalances and begin working to correct them.

So, if you noticed one leg was much easier than the other, begin adding one day a week after class to perform a quick 3×5 set. Progress the weight in a linear fashion that challenges you but it does not need to be a maximum load.

CROSSFIT BOSTON SPRING INTO SUMMER STRENGTH CHALLENGE (The skinny details)

May 9-10 kicks off the next Challenge here at CrossFit Boston. Keith from Fitness Wave will be here again beginning Friday afternoon through Saturday to perform hydrostatic weighing. If you participated in the Transformation Challenge at the beginning of this year then this will be a great time to check in and see if you are maintaining the progress you worked so hard for. If you missed it the first time around, this is your chance to get dunked and have your body composition analyzed in the most accurate fashion available.

The Challenge

It’s no secret that the greater strength capacity an athlete holds, the better able they will be able to move large loads across long distances. Thus, improving one’s fitness! What will we be testing? THE CROSSFIT TOTAL.

CrossFit Total
Back Squat, 1RM
Shoulder Press, 1RM
Deadlift, 1RM

In one session you will establish the baseline for each lift. This will require a great deal of intensity. From the baseline, participants will be given a program to follow for the next 12 weeks to help improve their numbers. This program will be intended to be performed in addition to the regular classes and it will be explained in further detail in another post.

How Does The Body Composition Factor In?

We are CrossFitters. We need to continue to get stronger to continue progressing as athletes. What we don’t want to see are huge gains in body fat while our strength numbers increase. The program will emphasize growth in lean body mass with minimal, if any, gain in body fat. You may even lose body fat, but we really want to focus on increasing lean body mass. This will improve our strength to body weight ratio and improve our fitness.

Fine Details

Check back in over the weekend for the details as far as cost, what is included in the cost, etc. In the meantime we don’t want to delay your ability to sign up and reserve your spot for the hydrostatic weighing. Click on the link below. It is a live document where you can put your First and Last Name.

REGISTER HERE

PROGRAMMING

Here is this upcoming week’s programming:

Saturday 4/26

1. Tabata
Back Squat, 45#/35#
Pull-ups
Shoulder Press, 45#/35#
Toe 2 Bar

2. Heaving Snatch Balance – work up to a heavy triple

Sunday 4/27

AMRAP 8
Max reps Thruster, 95#/65#
20 OH Walking Lunge, 95#/65#

Partner 1 performs max rep thruster while Partner 2 performs 20 overhead walking lunges. Continue switching back and forth until 8 minutes elapses. Score is Thruster reps.

Rest 16 minutes

AMRAP 8
Max calories Row
15 Deadlift, 225#/155#

Same scheme as AMRAP 1. Score is calories rowed.

Monday 4/28

1. For time

200m run
21 Pull ups
21 Push Jerks, 95/65
200m run
15 Pull ups
15 Push Jerks, 95/65
200m run
9 Pull ups
9 Push Jerks, 95/65
200m run

2A. Strict Pull ups – 3×5-8 AHAP
2B. Pistols – 3×5-10 each leg

Tuesday 4/29

1. Back Squat – 3 x 6-8 reps (TEMPO 3-2-x-2)
a. Dips – 3 x max reps

2. AMRAP 12
10 Front Squat, 155#/105#
10 Knee to elbow

Wednesday 4/30

1. Run 500m x 4

2. Shoulder press – work up to a 2RM

Thursday 5/1

1. EMOM 15 – 2 Squat Clean – Touch and Go AHAP

2. “Erin”
5 rounds for time

40/25 pound Dumbbell Split Cleans, 15 reps
21 Pull-ups

Friday 5/2

1. Row 5k

2. Muscle up Practice

SCHEDULE

This weekend the gym will be closed while we host the CrossFit Level 1 Trainer Seminar.  There will still be a track workout with Coach Voci so be sure to head over to the Harvard Track. 

On Marathon Monday, Patriot Day, we will be running one WOD at 10am. It will be the Hero WOD Travis Manion:

7 Rounds for time
400m Run
29 Back Squat, 135/95

We wish the best of luck to CFB’ers Cissy Young and Zack McWade as they participate in the marathon. Look out for them if you are heading to the course to cheer on the race!

PROGRAMMING

Everyone has been doing a great job of attacking the strength workouts the last couple of weeks. Many PR’s have been set.  Keep it up, and stay focused. The increase in the strength will continue to help you in the WOD. The greater capacity you have to large loads, the greater your capacity will become to perform work.

Here is the upcoming week’s programming:

Saturday 4/19 – CLOSED FOR LEVEL 1 (Meet at Harvard Track for 9AM WOD)

Sunday 4/20 – CLOSED FOR LEVEL 1 (Meet at Harvard Track for 9AM WOD)

Monday 4/21 – PATRIOTS DAY 10AM WOD ONLY

Travis Manion Memorial WOD

7 Rounds for time

400m run
29 Back Squat, 135/95

Tuesday 4/22

1. Back rack reverse lunges 5×5 (each leg)

2. For time
500m row
21 push ups
21 power cleans, 95/65
500m row
15 push ups
15 power cleans, 135/95
500m row
9 push ups
9 power cleans, 185/125

1. Build up to a challenging weight and perform 5×5 at that weight

Wednesday 4/23

1. EMOM 10
5 pullups
8 burpees

2a. Farmer Carry 50′, 3 x AHAP
2b. 200m Run

Thursday 4/24

1. Deadlift – work up to a 3RM

2. AMRAP 15
21 OH Swings, 24/16kg
9 Handstand push ups

Friday 4/25

1. “Chelsea”
Complete every minute on the minute for 30 minutes

5 Pull ups
10 Push ups
15 Squats

Scaling option
3 Pull ups
6 Push ups
9 Squats

2a. Front Rack Walking Lunges – 3×50′ AHAP
2b. Toe 2 Bar – 3 x max reps

04 Apr 2014

FIRE IT UP! April 4, 2014

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FIRE IT UP! FIRE IT UP!

The Open is complete! Everyone gave great efforts and as coaches we saw some significant improvements across the board. Congrats to everyone that participated.

Carla B has qualified, still awaiting the official announcement, for the NorthEast Regionals as an individual competitor. She finished 32nd in the Region. Get ready to head down to Canton, MA on May 30-June 1 at the Reebok World Headquarters to cheer her on!

Carla rocking out 14.5.

Carla rocking out 14.5.

HONORING BFD

Beginning this weekend we will have a collection jar for donations for the family of recently fallen Lt. Ed Walsh of the BFD. Lt. Walsh left behind a wife with 3 children under the age of 10 when he and FF Kennedy perished in the 9 Alarm Fire in Back Bay last week.

Tomorrow’s 11am class will perform the Hero WOD Mike “Dork” Kennedy:

For time
33 Back Squat, 225/155
15 Burpees
33 Deadlift, 225/155
15 Burpees
33 OH Swings, 32kg/24kg
15 Burpees

FF Kennedy was a member of the CrossFit community and had trained/coached at CrossFit Craic, CrossFit Together, and CrossFit Florian.

UPCOMING EVENTS

Friday 4/11 – Town Hall Meeting – 6:30pm at the GYM

Sat/Sun 4/19-4/20 – CrossFit Level 1 Seminar Gym Closed (Meet at Harvard Track)

Monday – 4/21 Patriots Day – Marathon Monday (1 WOD at the gym and then Potluck after)

Saturday 4/26 – Hydrostatic Weighing with Metro Fitness Wave

TOWN HALL MEETING
Join us at the gym next Friday at 6:30pm. The staff and I will be on hand to breakdown the some of the changes that have occurred within the gym and the continued improvements and how exactly they will benefit you all as current members. It will be exciting to discuss so try to make it!

CROSSFIT LEVEL 1 CERTIFICATION
On Saturday 4/19 & Sunday 4/20 we are hosting a CrossFit Level 1 Cert. The gym will be closed so members should meet each morning over at the Harvard University Track for an outdoor workout. It will be FUN.

PATRIOT DAY – MARATHON MONDAY
Join us at the gym for 1 WOD at 10am and a potluck after. Food, drink, and good conversations. We will stream the marathon on the TV screens. Bring your favorite foods to share!

HYDROSTATIC WEIGHING
Keith from Metro Fitness Wave will be back here at CFB on Saturday 4/26 to perform hydrostatic measurements. If you missed out on the last round or you wish to retest, this will be your chance. Monday of next week we will have a link on the website to register, schedule, and pay for your spot. You can learn more about the service here.

PROGRAMMING

Saturday 4/5

1. Bench Press – work up to a 5RM for the day

2. 21-15-9 for time
Front Rack Lunges, 135/95
Ring Dips

11am ONLY – Hero WOD Mike “Dork” Kennedy:

For time
33 Back Squat, 225/155
15 Burpees
33 Deadlift, 225/155
15 Burpees
33 OH Swings, 32kg/24kg
15 Burpees

Sunday 4/6

1. Row 1k – TEST

2. With a Partner Complete AMRAP 20
5 Pull ups
10 Burpees
15 Deadlift, 225/155

Only one person working on the AMRAP at a time. The second person will be rowing for max distance on the rower. The partners switch when a full round is complete.

Score rounds + reps and total combined distance rowed by the team.

Monday 4/7

1. Push Press – work up to a 3RM for the day

2. 4 x 200m repeats
rest 2x the time it took to complete the sprint

3. Abs – Accumulate 100 total reps from the following movements: GHD sit ups, T2B, KTE, strict back extensions

Tuesday 4/8

1. “Zimmerman”
AMRAP 25
11 CTB Pull ups
2 Deadlift, 315/220
10 HSPU

2. 10 x 30 sec L-sit holds

Wednesday 4/9

1. Front Squat – work up to a 2RM

2. For time
75 Wallball shots
25 Double unders
50 Wallball shots
50 Double Unders
25 Wallball shots
75 Double Unders

3. Grip work

Thursday 4/10

1. EMOM 15 – 2 Power Snatch AHAP + 1 MU

2. AMRAP 5
15 OH Swings, 32kg/24kg
15 Burpees

rest 5 minutes

AMRAP 5
15 Burpees
15 Step ups, 20″

Friday 4/11

1. TEST 1 mile run

2. “Angie”
100 Pull ups
100 Push ups
100 Sit ups
100 Air squats

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