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2014 Reebok CrossFit Games Open

The 2014 Reebok CrossFit Games Open is less than 1 WEEK away. This is an exciting part of the year because it challenges everyone to compete and competition makes everyone better. It just does. We push harder. We perform in ways we didn’t think we could. We learn so much about our abilities and areas that we still need to improve. It’s the ultimate test over the course of 5 weeks. 

For me as an affiliate owner, it serves two purposes: community building and feedback on the programming being done for the gym.

Lets start with the latter. CrossFit is defined as functional movements, constantly varied, performed at high intensity. That allows a broad interpretation of program design that can be considered CrossFit. How do I ensure that what I am programming is working to make you, the members, more fit? Thankfully Coach Glassman went on to define fitness further as improving work capacity across broad time and modal domains.  Meaning, the ability to perform more work (force X distance ./. time) across very short workouts to much longer workouts with the numerous functional movements CrossFit employs. He even went further and defined fitness 3-dimensionally by including age. Are we increasing work capacity across broad time and modal domains as we continue to get older?

The Open is a test of this exactly. It is free of any biases I may have and we can and do repeat it throughout the year.

Community, each year The Open brings members closer together as we all share this common experience. I equate it to 4th of July “Murph” every Friday of the week. Everyone has the opportunity to meet new faces and cheer each other on. The energy is electric and the effort is “All In”. At the end of the night there is usually a group hanging around and sharing their perspectives of what happened, how to improve, where to go eat after. It’s always fun to see.

This year we will be running The Open WOD every Friday. If you are registered you will be judged and given a score sheet each week. If you are hopeful you may qualify for Regionals your workout needs to be videotaped and your judge must have passed the CrossFit Judges course. Get ready and FIRE IT UP!!!

I love this pic! Krista always comes in with a great attitude, trains really hard, and is seeing great progress!  Keep it up Krista!

I love this pic! Krista always comes in with a great attitude, trains really hard, and is seeing great progress! Keep it up Krista!

What’s On Tap

The programming for the next five weeks will continue to be a high intensity followed with skill work. Be sure to continue hitting your L-sit holds on your own in addition to plank holds and hollow rocks.

Saturday 2/22

3 Rounds for time

50 Double unders
10 Back squats, 135/100
10 Deadlift, 135/100
10 Bar facing burpees

notes:
bar must start from the floor for the back squats. overhead and on the shoulders in any fashion without assistance from a rack

Sunday 2/23

PARTNER WOD

Complete for time reps of 21-15-9
Deadlift, 225/155
Run 500m
Hand release Push ups

This workout is to be performed like a relay event. First person completes 21 reps of the deadlift and then the second person immediately begins his/her reps. When both are finished with 21 deadlift, the first athlete takes off on the 500m run. Athlete 2 takes off when Athlete 1 is finished. When both are finished with the run, Athlete 1 begins his/her push ups, then athlete 2. Continue the above for 15 reps and then again for 9 reps.

Monday 2/24

1. EMOM 12 – 2 Power snatch + 2 Overhead squat

2. Ring dips – 3 x max reps; rest 2:00

3. Double unders – 3 x max reps; rest 2:00

notes:
1. keep the weight moderate to light focusing on speed and efficient bar path
2. Intermediate and beginners may use bands for assistance on static or box dips but NO kipping

Tuesday 2/25

1. Front Squat – 7×2

2. Row as far as you can in 12 minutes

notes:
1. Work up to a challenging weight and then perform 7 sets of 2 reps at that weight.
2. Aim to maintain a +4 seconds of your 2k pace or faster.

Wednesday 2/26

1. AMRAP 10
15 Burpees
10 Power clean, 115/75
5 Chest to bar pull ups

2. Toe 2 Bar – 3 x max reps, rest 2:00

3. Thruster – 3 x 25 unbroken, 75/55; rest 2:00

notes:
1. Burpees games standard. Power clean from the floor.
2. If scaled then perform 3 x 10 at best progression able
3. Scale the load if necessary to perform the 25 reps unbroken

Thursday 2/27

1. Shoulder press – 5 x 3

2. Box jumps – 3×20 unbroken, 24/20; 2:00 rest

3. Deadlift – 3×15 touch and go, 135/95; 2:00 rest

notes:
1. Work up to a challenging weight. Then perform 5 sets of 3 reps at that weight.
2. Games standard (stand up in full extension on the top of the box)

Friday 2/28

2014 Reebok CrossFit Games Open WOD 14.1

TBA

Some housekeeping items first: Don’t forget that tomorrow is the retesting of the 2014 Transformation Challenge. Heats begin at 9:30AM and will run every 30 minutes finishing at 12pm. There will not be any regularly scheduled classes. The gym will still be open for those not participating to make up a missed workout or hit some strength work.

FIRE IT UP! FIRE IT UP!

Great week of training everyone! Randy came to visit us and Vijay “Beefcake” Thomas claimed the second best score for the gym.  If you missed the Facebook post…

Beefcake conquering "Randy"

Beefcake conquering “Randy”

Dennis The and Omri Levi also put their names on the leader board as well for the men and Shannon “She-ra” Flahive is now the leader for the females!  Don’t worry picture coming soon. :-)  “Malleolo” also graced us with its presence for the first time this week. What a tough WOD.  Adam “Captain America” Voci was the only person attempting to complete it Rx and he could not finish under the 15:00 time cap.  This will become a regular gym benchmark so y’all will have the chance at redemption!

2014 Reebok CrossFit Games Open

There are only 13 days until the first WOD is released.  Have you signed up? Why not? Listen, for the majority of us participating it has nothing to do with qualifying for Regionals. It is about challenging yourself under a competitive environment at a level a little higher than what occurs in day to day classes.  You can learn so much about yourself with a little bit of competition.

What’s On Tap

Saturday – 2/15

Row 2000m

The workout begins with 20 thrusters of a 45# barbell. Every 500m the athlete must perform another 20 thrusters. The clock stops at the end of 2000m.

2014 T-Challenge

20 thrusters
500m row
20 thrusters
500m row
20 thrusters
500m row
20 thrusters
500m row

Sunday – 2/16

1. Deadlift – 5 x 2

2a. Handstand Holds – accumulate 5 minutes in a hold
2b. Toe 2 bar – unbroken sets

(Accumulate 5 minutes in a handstand. Each time you come down from the handstand position, perform an unbroken set of toe 2 bar. Post your best and worst linked sets to comments.)

Monday – 2/17

1. AMRAP 12

10 Pull ups
8 Overhead squats, 95/65
6 Over the bar burpees

2. L-sit holds – 8 x max holds (don’t hold more than 20 seconds)

Tuesday – 2/18

1. AMRAP 7
80 Double unders
50 Calorie row
30 Overhead swings, 24kg/16kg
20 Pull ups

2. Accumulate 15 minutes of muscle up practice

Wednesday – 2/19

1. 10 Rounds for time
10 Deadlift, 135/95
8 Hang power clean (from knees), 135/95
6 Shoulder to overhead, 135/95

2. Accumulate 200′ of Overhead walking lunges – 115/75

Thursday – 2/20

1. Back Squat – 7 x 1 (straight sets)

2. 15 rope climbs

Friday – 2/21

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

2a. Box jumps – 4 x 10 unbroken (game standards)
2b. Toe 2 bar – 4 x max unbroken

FIRE IT UP!  FIRE IT UP!

What an awesome week of training.  The PR Bell has been ringing like a boss!  If you haven’t had a chance to make it over to the CrossFit Boston Facebook page you want to. We have been posting up a ton of pictures from the WOD’s for you to share with friends and family.  As one member put it, “Now my Mom will be able to see that I am ok.”  Go on over and feel free to Tag yourself.

Do you see a core to extremity violation??

Do you see a core to extremity violation??

A New Face?

Next week you will see a new face coaching you in the classes.  Coach Tina will be leading the charge along with Pat, G2, Adam V, and myself.  She has been doing such a great job with the CrossFit Boston Kids program and I know that she will bring the same dedication to you all as well.  Be sure to give her a warm welcome.

What’s On Tap

The intensification of programming will be continuing as we draw closer to the beginning of the 2014 Reebok CrossFit Games Open Season.  Outside of class time spend more time working on skills and less volume of training.  Your goal is to be as an efficient mover as possible while still ramping up your fitness through the daily WOD’s.  Strength will be a secondary goal gained through repetition of movement and exposure to time under tension in the WOD’s and the weekly dedicated strength WOD.  

When the WOD is a strength day, it should be as intense as the rest of the week.  I am not prescribing loads.  It is implied that you will work up to a very challenging weight for the rep scheme (2 reps/3 reps) and attempt to perform all of the sets (5) at this weight.  It should leave you exhausted!

There is more midline work programmed this week.  Really focus on engaging your abs.  This will help you carry it over to all of our WOD’s. Midline stabilization is a huge part of being successful in sport and movement.  

Saturday – 2/8

Complete for time

30 Thrusters, 95/65
30 Pull ups
30 Hang squat cleans, 95/65
30 Push ups
30 Deadlift, 95/65
30 Knee to elbows

Post WOD – Skin the cats

Sunday – 2/9

1. Deadlift – 5 x 2 (straight sets)

2. For time with a Partner (volume shared equally alternating every 10 reps)
100 Double unders
100 DB Shoulder to overhead, 55#/35#
100 Pistols
100 DB Snatch, 55#/35#
100 Box jumps

Monday – 2/10

AMRAP 15

30 Power Clean and Jerk, 75/55
2 Muscle ups
25 Power Clean and Jerk, 105/75
4 Muscle ups
20 Power Clean and Jerk, 135/95
8 Muscle ups
15 Power Clean and Jerk, 165/115
16 Muscle ups
10 Power Clean and Jerk, 205/135
32 Muscle ups

Tuesday – 2/11

1. 3 rounds each for time

Row 500m
rest 1:00 between each round

2. 5 rounds for time
10 Box jumps, 20″
10 Pull ups

Wednesday 2/12

1. “Randy”
Complete 75 reps for time

Power Snatch, 75/55

2. Bench Press – 5×3 (straight sets)

Thursday – 2/13

1. “Malle0lo”
15-12-9
Squat clean, 185/125
Push jerk, 185/125

2. Tabata L-sits

Friday – 2/14

1. Reps of 21-15-9 for time

Sumo deadlift high pull, 95/65
Burpees to a 45# plate
Handstand walk (20-14-10)

2a. Strict pull ups – 3×5 AHAP
2b. Strict dips – 3×5 AHAP

31 Jan 2014

Fire It Up! Jan 31, 2014

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One month already in the books!  Freakin’ unbelievable how fast time goes.  I can remember as a child where time felt like was in slow motion.  Now at the end of every single day I look back and try to figure out how it went by so fast.  

Those of you participating in the Transformation Challenge, how is it going?  What has been the greatest obstacle?  How are you dealing with it?  What has become the easiest part?  Share your experience in comments so that the rest of the community may learn and benefit from it.

FIRE IT UP! FIRE IT UP!

This week has brought a TON of PR’s in the classes.  On Wednesday night, more than 50% of the gym hit a new personal best for a One rep max thruster.  Monday produced very similar results with the Push Press as well.  Great work!  Keep working on the basics.  Relentless pursuit of doing the common, uncommonly well will lead you down a path far greater than trying to be sexy.  What PR did you get?

Krista pushing out her thruster for a new PR!

Krista pushing out her thruster for a new PR!

Thursday demonstrated that we still have opportunity in both knees to elbows and dips.  We will continue to stress the ongoing development of these movements.

WHAT’S ON TAP

There are 27 days left until the 14.1 will be announced for the 2014 Reebok CrossFit Games Open.  We are going to continue each week focus on 1-2 skills that are most regularly programmed in the Open.  This week it was the pistol.  Next week it will be wall balls and double unders.  Be sure to bring layers and even gloves for the wall balls.  The weather is forecasted to be in the 30’s but for the most part dry.  If there is precipitation then we will not be outside.

Saturday 2/1
BOS Creek WOD 2

Sunday 2/2
1. Complete 30 reps for time

Squat clean to a thruster, (95/65)

2. Bench Press – 15 minutes to work up to a max triple

Monday 2/3
1a. 3 x 20 Unbroken Wallball, 20/14
1b. 3 x 20 Unbroken Double Unders

2. AMRAP 15
10 Power Snatch, 95/65
10 Burpees
10 Knee to elbows

Tuesday 2/4
1. Back Squat – 6×2 @ 90%

2. Complete 5 rounds for time
9 CTB Pull ups
6 Handstand Push ups
3 Deadlift, 315/215

Wednesday 2/5
1. AMRAP 6 x 2 (rest 12 minutes between AMRAPs)
20 Overhead walking lunges, 45/25
15 Hand release push ups
10 Box jumps, 24″/20″

2. 100 Double unders for time

Thursday 2/6
1. EMOM 20

1 Power Clean + 2 Push Jerk – AHAP

2. Row 2k

Friday 2/7
Reebok CrossFit Games 11.1

AMRAP 10
30 Double Unders
15 Power Snatch, (75/35)

23 Jan 2014

FIRE IT UP! January 24, 2014

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Fire It Up!  Fire It Up!

Do you realize that there are only 34 days until the first WOD is announced for the 2014 Reebok CrossFit Games Open?  Insane! As you know we are choosing one movement each week to highlight for skill development.  The movements have been chosen based on what has been most common in previous years selections and those that we feel may show up in the future.  Two weeks ago we focused on the thruster.  This week we focused on Toe 2 bars and knee to elbows.  Next week…the pistol!  Get ready to see some real improvement if you are struggling with the basics of the movement and some loading if you can perform this movement well.

Tuesday was a special day in the gym.  The WOD was very similar to Open WODS completed in the past two years consisting of snatches and Burpees.  The time was programmed to be a shorter AMRAP to ensure intensity was HIGH.  There was even a discussion prior to class explaining the expectations.  Perform as though your head was on fire.  You all did not disappoint!  I was impressed in the efforts I saw all around.  I believe, everyone properly scaled the load for the snatch and turned his or her motor on full go!  Keep it up, the programming is going to ask that you find that dark place again and again.

Beyond the obvious of work capacity, your mental capacity will determine just how well you perform in the Open workouts.  Start preparing now!

Renegade Rowing League

The second 2k Test for the RRL is this upcoming Saturday at 11AM.  There will not be an 11am class.  We will still be holding the regular 9 & 10 AM classes.

What’s on Tap

Saturday 1/25

AMRAP 8
10 Pull ups
15 Toe 2 Bar
25 Burpees

Sunday 1/26

AMRAP 6
10 Pistols (5 each leg)
10 Alternating KB Snatch, 32kg/24kg
10 Box Jumps, 24″/20″

REST 12 MINUTES

AMRAP 6
10 Back squat, 135#/95#
10 Power Snatch, 135#/95#
10 Box Jumps, 24″/20″

Monday 1/27

1. Push Press – 12 minutes max for the day

2. 10 Minute “Cindy”
5 Pull ups
10 Push ups
15 Squats

Tuesday 1/28

1. Practice Pistols

2. For time
100 double unders

3. 5 rounds for time
10 Burpees
10 DB Shoulder to overhead, 55#/35#
20 Alternating DB Snatch, 55#/35#

Wednesday 1/29

1. “Diane”

Reps of 21-15-9 for time
Deadlift, 225/155
Handstand push ups

2. Barbell Thruster – Max for the day 15 minutes

Thursday 1/30

1. AMRAP 10
Row 20 calories
20 Knee to elbows
20 Ring dips

2. EMOM 15
2 Hang squat snatch – ascend to AHAP

Friday 1/31

1. 4 rounds for time
10 Bar facing burpees
15 Deadlift, 155#/105#
10 Pistols (5 each leg)

2. Overhead Squat – Max for the day 12 minutes

FIRE IT UP!

We are officially complete with our first FULL week in January.  The classes have been humming with people returning from holidays with family and friends.  You all have been motivated for sure.  The first week of the 2014 Transformation Challenge is complete as well and it has been obvious to all of the staff the commitment and dedication you all are showing towards it.  Hats off to you.  The entire purpose of this challenge is to help instill discipline and invoke habits that make your life better for the long term.  

2014 REEBOK CROSSFIT GAMES – OPEN SEASON 

Did you know that CF Games Open begins in 48 days?  Yup, it’s that time of year again.  As always, I encourage everyone to sign up for the Open.  Registration officially begins on Jan. 15.

Even if you have no intention of participating in CrossFit as a sport, it will be a great motivator to stay consistent with your training as it will provide something to train for beyond becoming more fit.  It will allow you to compare your level of fitness amongst hundreds and thousands of other participants.  

The programming at the gym will begin shifting in preparation for the Open.  You will notice an increased focus on certain movements that have been programmed often Opens of the years past.  Due to this concentration, the variety will not be as broad in movements and time domains.  Metcons will focus on the 3-15 minute range with the goal being efforts with much higher intensity.  Training loads will be lighter to ensure higher intensities.  Strength training volume will be lower with higher intensity as well.  Coaches will be cueing you to work on the psychological aspect of training and learning how to dig deeper into reserves and find dark places as you learn to cope with discomfort.  

It is sure to be fun!

Programming for Next Week

Saturday 1/11
1. AMRAP 5
10 Deadlift, 155#/105#
10 Push ups

rest 15 minutes

AMRAP 5
10 Deadlift, 155#/105#
10 Pull ups

Sunday 1/12
1. With a partner complete 3 rounds each for max reps
Row 250m
Max reps Push Press, 95#/65#

One person begins on the rower while partner 2 begins with the push press.  They switch when the first person completes the 250m.  The workout is complete when both partners have completed 3 rounds of 250m on the rower.

2. Individual Threshold test

Row 1k

rest 10 minutes

Row 1k

For both efforts the row should be just shy of max effort.  Increase intensity to max effort for the last 250m.  Go to a dark place. 

Monday 1/13
1. Front Squat – 6×2

2. AMRAP 12
7 Toe 2 Bar
10 OH Swings, 24kg/16kg
20 Mountain Climber (10 each leg)

3. Thrusters – 3 x max reps (rest as needed between sets)
75#/55#

Tuesday 1/14
1. AMRAP 7
100 Double unders
75 DB Thrusters, 25#/15#
25 CTB Pull ups

rest 20 minutes

AMRAP 7
100 Double unders
75 DB Thrusters, 25#/15#
25 CTB Pull ups

2a. Dips – 4×6 AHAP
2b. Bent over rows (BB) – 4×6 heavier than last week

Wednesday 1/15
1. EMOM 12
3 Snatch – ascending to AHAP

2. 4 rounds for time (15 min cap)
10 Deadlift, 185#/125#
10 Over the bar burpees

Thursday 1/16
1. Shoulder Press – 6×2 @ 90%

2. “Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 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

Friday 1/17
1. EMOM 17 
2 Touch and Go Clean + 5 thruster (ascend to AHAP)

2. Split Jerk – 7×1

Saturday 1/18
1. AMRAP 3
Burpees

rest 5 minutes

AMRAP 3
Thruster, 95#/65#

rest 5 minutes

AMRAP 3
Power Snatch, 95#/65#

06 Jan 2014

Settling In

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Now that the New Year is behind us AND winter storm “Hercules” has come and gone, we can finally settle in and get back to a normal schedule.  A positive routine and good habits are what will lead to success in your fitness goals and beyond.  When you first wake up, add 5 minutes of meditation to your morning.  Find a comfortable place to sit (not slouching), close your eyes, then begin focusing on your breathing.  Utiliize Coach Divine’s “Box Breathing” techniques from the SealFit Academy and the Unbeatable Mind Academy.  Try to build up to 10-15 minutes a day and you will learn a new peacefulness and a renewed energy to tackle the day.

What’s On Tap

Monday 1/6
1. 2-4-6-8-10
DB Squat cleans, 55/35
Pull ups

2a. Dips – 4×6 AHAP
2b. Bent over rows – 4×6 AHAP

3. Overhead tricep extensions – 2 x submax AHAP

“submax” means just shy of failure or that you could probably complete 1 or 2 more reps with good form

Tuesday 1/7
1. AMRAP 15
15 SDHP, 75#/55#
15 Box jumps, 24″/20″
15 GHD sit ups

2. Practice Handstand to forward rolls for 15 minutes
scales:
headstand to rolls
forward rolls

Wednesday 1/8
1. Jerk or Push Jerk – 15 minutes to work up to a max for the day

2. For time

10 Double unders
10 Back squat, 155#/105#
20 Double unders
10 Back squat, 155#/105#
30 Double unders
10 Back squat, 155#/105#
40 Double unders
10 Back squat, 155#/105#

Thursday 1/9
1. 3 rounds for time
20 Alternating DB Snatch, 60#/40#
10 Pistols (5 each leg)
5 Handstand push ups

2a. Bench press – 5×3
2b. Hanging leg raises – 5×10

3. BB bicep curls – 3 x max reps with moderate weight

Friday 1/10
1. EMOM 20
2 TnGo Snatch (AHAP)

2. “Annie”
50-40-30-20-10
Double Unders
AbMat sit ups

FIRE IT UP!  FIRE IT UP!

Whew, lots of 13’s today.  Lucky 13 for sure here at CFB.  Another week of solid effort, kicking ass, and excelling in general.  Way to go and keep it up.  

Some questions came up this week regarding the prescription and how to approach the workouts.  I want to address this for everyone so that all has a better plan.  Keep in mind it is not absolute.  There are many ways to go about this.  What I am offering is ONE way.

First begin with MECHANICS.  You first need to look at how well you move for EACH movement.  Where are there opportunities?  What can you rock out like crazy?  If you have poor thoracic and shoulder mobility, then don’t think about adding heavy weight to a snatch!  You are only going to get yourself injured.  Pushing through with really bad form is NOT being BADASS, its being UNINTELLIGENT.  Remember, this is about long term success.  Bottom line scale back the load you are using to first prioritize moving better.  The same can be said for volume as well.  Reduce the exposure in a stressful environment until you have developed proper mechanics.  While performing 100 pull ups in a WOD may sound really cool, you probably would have gotten a better training effect with 30-40.  This is what you are being taught during Fundamentals Training.  If you joined the gym pre-fundamentals, then set up a time with a coach to go through some private sessions.  You will gain a great deal of insight from the one on one attention.

The second part goes hand in hand with MECHANICS and that is CONSISTENCY.  Once you demonstrate competence in a particular movement, what is the next step?  Becoming consistently better at that movement.  Demonstrate that you have really developed the hardware for the movement pattern.  If you are training in class 3-4 times per week you may not get regular exposure to certain movements that you are struggling with.  This means you need to take it upon yourself and get some extra PRACTICE on your own time.  This could be as simple as 10 minutes before or after class time a couple days during the week.  It doesn’t mean you have to spend hours and hours each and every day.

Last you are finally ready to add INTENSITY.  Weight, volume, speed, etc.  These are all components of intensity and it is where the magic of CrossFit occurs.  Don’t rush to this phase.  You will still be partaking in excellent training and development while you focus on the first two steps while setting the table for a long term path of health and fitness.

UPCOMING SCHEDULE

There are quite a few changes to the schedule as we go into the final weeks of 2013.  Please take some time to familiarize yourself with them to avoid confusion and frustration.

Saturday 12/14 – Holiday Throwdown & Holiday Party at Daedulus

There will be NO regular classes.  The throwdown begins at 9am with 30 minute heats with the final heat ending at 12pm.  Later that evening we will be gathering at Daedulus from 6-9.  Come socialize, enjoy some fine drinks, and celebrate another year in the books with the CrossFit Boston Community.  The gathering will continue past 9pm to whatever destinations the crowd chooses.

Sunday 12/15 – Class Canceled

Tuesday 12/24 – 8:30AM – 10AM One WOD with Coach Tito.  Come with your festive spirit and rock it out!  Prize for best costume determined by all in attendance.  Extra consideration for those dressed as elves!

Wednesday 12/25 – CLOSED

Thursday 12/26 – CLOSED

Friday 12/27 – Limited Schedule: 7am, 8am, 4:30pm, 5:30pm  The gym will be closed in between 9am and 4pm.

Saturday 12/28 – Normal schedule

Sunday 12/29 – Normal schedule

Monday 12/30 – Normal schedule

Tuesday 12/31 – Limited Schedule: 6am, 7am, 12pm, & 4:30pm

Wednesday 1/1/14 – CLOSED

Thursday 1/2 – Resume regular schedule with a 7:30pm class

NEXT WEEK’S PROGRAMMING

Saturday – 12/14  
Holiday Throwdown WOD TBA

Sunday – 12/15
Closed

Monday – 12/16
1. Position 1 Clean – 6×2

2. AMRAP 12
30 Double Unders
15 Overhead squats, 95/65
7 Toe 2 bar

Tuesday – 12/17
1. Deadlift – 3×5

2. Tabata – 8×20/10
Push Press 75/55
Air SQT

Alternate the movements, scoring both.

Wednesday – 12/18
1. EMOM 20
ODD – 2 Snatch @ 70%
EVEN – 8 Pull-ups

2. Dip Holds – 8×20/10
ODD – Hold at the top
EVEN – Hold at the bottom

Thursday – 12/19
1. Heaving Snatch Balance – 12 minutes to find your max for the day

2. 3 x AMRAP 3
10 Box jumps, 20″
10 Russian Swings, 32/24

Rest 3 minutes between each AMRAP

Friday – 12/20
1. Push Press – 7×2

2. “Badger”
Three Rounds for time of:  
30 Cleans, 95#  
30 Pull-ups
Run  800 meters

Saturday – 12/21
1. Row 30 Rounds for max distance
:30 Sprint
:30 Active recovery

2a. Strict Pull ups – 3 x max
2b. Dips – 3 x max

Fire It Up!  Fire It Up!

It’s been a great week of training.  Tons of new personal bests in the clean and snatch.  A quick shout out to Sophie with a 20# plus PR on both her clean and snatch.  This after nearly setting the gym record last week in the “Mary” WOD.  She is on fire indeed.

How about you?!  Where did you see improvement?  Post to comments.

Events

This Saturday is the CrossFit Lando competition in Woburn.  CJ is participating in her first competition.  If you have the time and means of travel, go and cheer her on.  She will definitely appreciate it.

Also on Saturday at the gym during the 12pm hour, Coach Jason and Alex B will be discussing the upcoming Transformation Challenge that will begin on Jan 4, 2014.  This is a perfect time to get more details about the challenge and ask any questions you may have.

Next Saturday is The Holiday  Throwdown.  You must sign up in advance for a heat time in the gym.  The WOD will be announced the morning of.  THERE WILL NOT BE NORMAL CLASSES.  Later that evening come out for the holiday social at Daedalus.  

What’s On Tap

This week’s programming will focus on interval training and couplets.  Keep the intensity high!

Saturday – 12/7
1a Handstand push ups – 6×2
1b Pistols – 6×2 each leg

2. AMRAP 12
10 Push Press, 115/75
10 Pull ups

Sunday – 12/8
3 x AMRAP 5
10 DB Snatch (alternate each rep) (AHAP)
20 Double Unders

Rest 5:00 between circuits

Monday – 12/9
1. Jerk – 5×2

2. 5 rounds for time
10 Overhead squats, 145/125
15 Knee to elbows

Tuesday – 12/10
1. Bench Press – 3×5

2. 3 Rounds for max reps
1:00 Airdyne (cal)
1:00 OH Swings, 24/16
1:00 Pull ups
1:00 Push ups
Rest 1:00

Wednesday – 12/11
1a Skin the cats – 3×5
1b L-sit hold – 3xmax

2. EMOM 15
2 clean @ 90% of weight moved last week

Thursday – 12/12
1. Position 1 snatch – 6×3

2. Run 3 x 2:00 (500M)
rest 1:00 between efforts

Friday – 12/13
1. Back Squat – 5×3

2. “Jerry”
For time
Run 1 mile
Row 2k
Run 1 mile

Saturday – 12/14
Holiday Throwdown (sign up in the gym for your heat)

Fire It Up!  Fire It Up!

Great work on a short week.  Both Monday and Wednesday there were plenty of personal bests in both the back squat and deadlift!  Wednesday night Adam “Captain America” Voci set the new gym record for Mary with 13 + 6 rounds and Sophie Hu was just 5 reps shy of tying the gym record with 8 + 25 rounds.  Great job to both of you!

What’s On Tap

11/30 – Saturday
1. EMOM 20
ODD minute – 10 toe 2 bar
EVEN minute – 7 power clean, 155/105

2. Jerk – 10 minutes to work up to a max single for the day

12/1 – Sunday
Teams of 2 complete 3 rounds each alternating movements:

Row 500m
Deadlift hold, 245#/165#

While one athlete is rowing the 500m AFAP, athlete #2 will hold the bar at the top of the deadlift position.  If the bar is put on the ground, athlete 1 must stop rowing until the bar is locked out again.  The score is the total time of the team to complete 3000m.

12/2 – Monday
1. Clean – 15 minutes to work up to a max single for the day

2. 4 rounds for time
7 DB Power clean, 55/35
14 Fr. Rack DB forward lunges, 55/35
21 DB Thrusters, 55/35

12/3 – Tuesday
1. Press – 5×3

2. AMRAP 20
10 Burpees to a 45# plate
10 Pull-ups
10 OH Swings, 32kg/24kg

12/4 – Wednesday
1. 5 rounds for time
10 Snatch, 135/95
20 OH Walking lunges, 45/25
2 Muscle ups

2. Handstand Push ups – 6×2 (strict)

12/5 – Thursday
1. Snatch – 15 minutes to work up to a max single for the day

2. Row 500m x 5
rest 1:00 between sets

12/6 – Friday
1. Front Squat – 7×2

2. “Klepto”
4 rounds for time
27 Box Jumps, 24″
20 Burpees
11 Squat Cleans, 145/100