Blog Archive

Fire It Up Fridays
Page 6

Fire It Up! Fire It Up!

This has been an awesome week.  I can’t tell you how much fun it is to work with motivated people.  You all have been putting in great effort on the workouts and really improving on the skills we are prescribing for practice.  You will have an opportunity to put the practice to use tomorrow with “Karen”.  I can’t wait to see the results!


We are about to begin the volume training for our strength cycle that I had been written about previously.  Not all of the movements will be programmed into classes and it will fall onto you to put in some extra work before or after class to keep pushing forward.  The entire month of strength will be posted up by mid week in the gym.

Fire It Up Fridays will be getting juiced up as they will know include a benchmark WOD for testing going forward.  Sunday will also be refreshed and will consist of either HERO WODs or TEAM WODS.  Be sure to join in on the fun!

What’s On Tap

Saturday – September 14

1. “Karen”
Complete for time
150 Wallball shots 10′ target, 20#/14#

2a. Strict Pull-ups 4 x 5 AHAP
2b. Strict Handstand push-ups 4×5

Sunday – September 15

Teams of 3 – For time

Run 1 mile
60 Pull-ups
75 Burpees
90 Deadlift, 225#/155#
120 Push-ups
Row 3000m

The work can be split up any way the team desires.  Only one athlete can be working at a time and the entire volume must be complete before moving on to the next movement.

Monday – September 16

1. 15-12-9
Box Jumps, 24″/20″
Power Snatch, 155#/115#
Overhead Squat, 155#/115#

2. Clean – 5×4 ascending weight

Tuesday – September 17

1. AMRAP 12
10 Thruster, 115#/75#
40 Double Unders

2. Front Squat – work up to a max single for the day

3. 10 minutes of walking on your hands

Wednesday – September 18

1. “Kelly
Run 400m
30 Box Jumps, 20″
30 Wallball Shots, 20#/14#

2. Accumulate 100 reps of midline assistance & walk on your hands in between sets

Thursday – September 19

1. EMOM 20
5 Burpees
2 Clean and Jerk, 185#/125#

2. Push Press – work up to a max single for the day

Friday – September 20

1. CF Open 11.2 – AMRAP 15
9 Deadlifts, 155#/100#
12 Push-ups
15 Box jumps 24″

2. Accumulate 50′ of handwalking


06 Sep 2013

090613 – Fire It Up Friday!

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Schedule Update
As of today, we are adding the Friday 6:30pm class back to the schedule.  


Bioforce HRV – Product Endorsement

DISCLAIMER – I do not make any kind of profit from this product.  It is a training tool that I believe can really help each of you to achieve your goals in fitness.

I have been using Bioforce HRV as a training aid to help me determine the effort that I am putting into my training on a day to day basis.  As CrossFit goes, everyday is an intense effort.  If I was feeling weak or tired I would persuade myself to push through.  This was not always to my betterment.  What bioforce does is allow me to have a more scientific understanding of what’s really going on inside my body to help make better decision as to push on or take some recovery time. 

This information is useful in that it ensures that my training days are of greater quality and avoid overreaching on a long term basis.


What’s On Tap

This past week we focused on the Pistol as our skill of the week.  Be sure to continue to work on your progressions either before or after classes.  The movement requires strength, mobility and balance and it takes most people some concentrated practice to develop it efficiently.

Next week we are going to focus on the WallBall.  This movement is a thorn in many peoples side and we are going to work to make it a strength.  When performing wallballs we are trying to accomplish the following:

  1. Upright torso
  2. Ball maintained at chest height during the squat portion
  3. Use both hands to “push” the ball to its target while keeping the feet on the ground
  4. Smooth recovery as the ball is received from the target and we begin the next squat cycle

The focus will be two fold: hit the 10’+ target height and to increase the number of reps performed unbroken.  Here is a general guideline for this week’s practice:

  1. Use a lighter ball if you are struggling reaching the height.  Increase accuracy first!
  2. Begin with sets of 10 unbroken for beginners.  20 for intermediate athletes.  40 for advanced athletes.
  3. Perform 3-6 sets without exceeding 150 reps total during any practice session.
  4. Allow adequate rest between sets to ensure success.

Saturday 9/7

1. Press – 20 minutes to work up to a max for the day

2. AMRAP 7
7 Muscle ups
7 Hang squat cleans, 95#/65#

rest 5 minutes

3. AMRAP 7
7 Thruster, 95#/65#
7 Knee to Elbows

Sunday 9/8

1. Complete 5 rounds for reps
1:00 A/D
1:00 Push-ups
1:00 Box Jumps
2:00 Rest/Walk

2. Midline Work
a. Leg raises – 6×20
b. Hip Extension – 6x 15

Monday 9/9

1. EMOM 12
Even – 10 Burpees
Odd – 10 Overhead swings, 32kg/24kg

2. Snatch – 5×5 with ascending load

3. Wallball practice

Tuesday 9/10

1. AMRAP 15
10 Pistols
7 DB Hang Squat Cleans, 55#/35#

2. Deadlift – work up to a max single for the day

Wednesday 9/11

1. 5 RFT 
Row 1k
20 Ring Dips

2a. L-sit holds – 7 x :15
2b. Back extension – 7×10

Thursday 9/12

1. Complete reps of 9-15-21 for time
CTB Pull-ups
Front Squat, 135#/95#

2. Position 1 Snatch – 5×4 (light to moderate load)

3. Wallball practice

Friday 9/13

1. Complete reps of 30-20-10 for time
Push Press, 115#/75#
Toe 2 Bar

2. Bench Press – 5×10 with ascending weight

Fire It UP!  

It’s the last Friday of the summer months and students are returning to the area.  There are lots of great things are happening here at CrossFit Boston Iron & Grit.  Yesterday Coach Pat began training the Boston College Men’s Crew Team with the Renegade Rowing program.  It was great to see 16 young faces working extra hard towards a goal of being competitive at the Head of The Charles Regatta.  I am not sure but I believe more than 1 had an intimate meeting with Pukie.  Be prepared to see them all on M, W, and F at 7am.

The Fundamentals program is proving to be a great success.  We have already received feedback from graduates of how prepared they feel entering classes.  It has been evident to us coaches as well the difference in how the new members are more confident and are hitting the ground running.  It has also been wonderful to see long time members taking advantage of the refresher sessions and really dialing in focus on areas they want to improve.


The shipment of Progenex has begun arriving.  Last week we had Russ from Progenex in on two different occasions.  Members really enjoyed the products that were available to sample and requested we began carrying some for retail.  Once the entire order has arrived we will be logging it into inventory and it will be available on our shelves!  If you missed the sample testing don’t worry, we will be offering tastings again soon!

Labor Day – Hot Shots Fundraiser

We will be operating normal hours this weekend for Labor Day.  Saturday, we will be participating in the CrossFit Fundraiser Support the Hotshots.  This will be the regular programming for the day.  On Monday we will be open for a 11AM class only.  The rest of the day we will be closed.

What’s on Tap – Programming

We are coming to the end of our current strength cycle.  We will be retesting on the Back squat, Press, Deadlift, and Bench Press.  The next phase of training will concentrate on strength endurance and will include reps of 5, 10, and 20 repetitions.  The strength component will also be after the metcons as our focus will be to really develop the work capacity, engine if you will, of the entire membership.  Get ready, it’s going to be fun!

Saturday – August 31
“Hotshots 19″
Six rounds for time of…
30 Squats
135# (95#) Power clean, 19 reps
7 Strict pull-ups
Run 400m

Sunday – September 1
1. Complete reps of 30-20-10 for time…
135#/95# Front squat
135#/95# Front rack lunges
135#/95# Shoulder to overhead

2. Pistol – 20 minutes of practice

3. Accumulate 100 reps of midline work
GHD Sit-ups
Hollow rocks
AbMat Sit-ups
L-Sit holds (1 second = 1 rep)

Monday – September 2 (11AM only)
1. “Donny”
Complete reps of 21-15-9-9-15-21 for time…
225#/155# Deadlift

2. Clean – 5 x 5 (work up to as heavy as possible)

Tuesday – September 3
1. AMRAP 25
10 Pull-ups
10 Handstand Push ups
50 Double Unders

2. Thruster – 15 minutes to work up to a 10 rep max for the day

3. Pistol – 10 minutes of practice

Wednesday – September 4
1. Complete reps of 21-15-9 of…
DB Hang power snatch, 55#/35#
GHD sit-ups

2. Superset for 5 sets each
a. Pistols – 3-6 reps each leg
b. Rope climb – 2 ascents/descents

3. Row 500m max effort

Thursday – September 5
1. Back Squat – work up to a max single

2. Position 1 Clean – 5 x 5 (keep the load moderate focusing on technique)

3. Accumulate 100 reps of midline work

Friday – September 6
1. Complete for time…
Run 1 mile
25 Push ups
50 Pull ups
75 AbMat Sit ups
100 Squats

2. Practice pistols and double unders for 20 minutes
a. 5 pistols each leg
b. 25 double unders

Fire it Up!  Fire it Up!

There is only one week left in August and it is getting warm again.  This past weekend a group of CFB members jumped in their cars and head to North Shore CrossFit for a friendly throwdown.  The event was a great success with more than 15 teams of 4 individuals participating and spectators as well.  The workout was called the Engine and it consisted of:

Every 2 Minutes complete the following, until it cannot be done in the allotted time:

50 Double Unders
1 – 200m run
5 Squat Cleans 165/100
20 Burpees

50 Tuck Jumps
1 – 200m run
12 Modified HSPU (banded or box)
5 Squat Cleans 135/75
20 Burpees

The workload was split amongst all of the members to complete.  The Team would rest with whatever time they had remaining.  This workout became challenging to balance each others strengths/weaknesses especially as fatigue began to set in.  The top teams were going for almost an hour!  It was a great display of stamina and work capacity.  

Afterwords, everyone hung out while the grill was fired up.  Lots of great conversations with friends.  Everyone agreed that this is what CrossFit is all about, pushing our bodies harder than we thought we could and then sitting around to shoot the sh*t.   We all want to do it more frequently and that is the plan! 

Kiel Larsen
Kiel is Fired Up!

This past week’s programming began adding more advanced movements into the mix.  That will continue and it will be up to you to continue working on your progressions so that you will need to scale less and less.  If you are not solid in understanding what the progressions are for a certain movement be sure to set up some time to sit with your coach and talk.  He will be able to get you squared away on the most efficient path.


We are proud to be partnering up with Progenex and will begin offering their product line in-house very soon!  The reputation of their products is very strong in the CrossFit Community and they work as advertised.  I especially enjoy the Belgian Chocolate protein powder in my morning bulletproof coffee!

We are committed in the search to bring the best products to aid you in your training goals in becoming “Wicked Fit”!  If there is a product you would like to see us carry, let us know!

What’s On Tap

Saturday – August 24
1. With a partner, complete 3 rounds each
10 Deadlift, 315#/215#
50′ Band resisted run
10 Pull ups

2. Push Jerk – work up to a max for the day in 15 minutes

Sunday – August 25
1. “Jackie” – Complete for time
1000m row
50 Thrusters, 45#
30 Pull-ups

2. 20 minutes of practice
Toe 2 Bar
Hand walking

Monday – August 26
1. Complete reps of 21-15-9 for time
Back Squat, 135#/95#

2. 3 position Clean – 3 sets x 2 reps (keep the weight moderate and work on speed under the bar)
Position 1 – top of the pockets
Position 2 – just below the knee
Position 3 – from the floor

3. Skills – Double Unders
Max reps in 3 minutes
rest 3 minutes
Max reps in 3 minutes

Tuesday – August 27
1. 3 rounds for time
200m Weight carry on the shoulders
15 Overhead swings, 24kg/16kg
5 Handstand push ups

2. Deadlift – 60%/5, 70%/5, 80%/3, 90%/max reps and then back down

Wednesday – August 28
1. Complete as many rounds as possible in 20 minutes
500m run/row (alternate each round)
50 Air Squats

2. Skills – Butterfly Pull ups
Perform a ladder of 1-6 by 3 cycles.  Rest 2 minutes between each ladder

Thursday – August 29
1. CF Games Open WOD 13.4

Complete as many rounds as possible in 7 minutes
3 Clean and Jerk
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

2. 3 position Snatch – 3 sets x 2 reps (keep the weight moderate and work on speed under the bar)
Position 1 – top of the pockets
Position 2 – just below the knee
Position 3 – from the floor

3. Strength – 3 supersets with ascending weight
a. Ring dips – 3-5 reps
b. Recline rows – 6-10 reps

Friday – August 30
1. “Annie” – Complete reps of 50-40-30-20-10 for time
Double Unders
AbMat Sit ups

2. Split Jerk – Work up to a max for the day in 15 minutes

3. Front Squat – 1×20 reps at 70%


“Wellness isn’t about deprivation and it’s not about perfection. It is about pointing yourself in the direction of growth, training yourself to get comfortable with your highest potential, and then taking small steps to support that shift. It’s about showing up for yourself, day by day, and then one day finding that you’ve undergone a transformation.” 

– Kathy Freston

Fire it UP BABY!  I received that quote in my mailbox yesterday and it really struck a cord with me.  I think it aligns very well with our mindset here at CrossFit Boston Iron & Grit.  Discipline, perseverance, resolve, action.  All great words to describe what it takes to be a better you!  Guess what.  You are living this every day that you get out of bed and walk through the doors into the gym.  

CFB Flag


Sunday – Schedule Change and North Shore CrossFit/CrossFit Boston – InterGym Throwdown

Don’t forget that this Sunday the class has been moved to 8:30am.  At 9:30AM we will be leaving to head to Danvers, MA for a 10:30 WOD with North Shore CrossFit.  After the WOD is over the grill will be fired up for a Potluck BBQ.  Bring some MEAT and any beverage you want to drink.

Olympic Weightlifting

We are adding a second weightlifting class on Saturday’s beginning tomorrow at 10am.  Attendance of 5 sessions during the weekday class is a pre-requisite before attending the Saturday class.  The weekday class is now being held each Tuesday 6:30-8:30PM.  Come and get your lifts on!  Email Coach Julie G if you have any questions.

What’s On Tap

Saturday – August 17
1a. Dips 6×3 as heavy as possible
1b. L-sit 6x max hold

2. Complete reps of 9-15-21 for time…
Push press, 115#/75#
Overhead swings, 32kg/24kg
Air squats

Sunday – August 18
1. Front Squat – 50%/5, 60%/5, 70%/3, 80%/max reps and then back down

2. Complete for time
50 Alternating DB snatch, 55#/35#
10 Pistols (alternate leg each time)
25 Alt. DB snatch, 55#/35#
10 Pistols (alternate leg each time)
12 Alt. DB snatch, 55#/35#
10 Pistols (alternate leg each time)

Monday – August 19
1. Complete as many rounds as possible in 20 minutes
1 Muscle up
3 Deadlift, 275#/185#
2 Muscle up
6 Deadlift, 275#/185#
3 Muscle up
9 Deadlift, 275#/185#

10 Muscle up
30 Deadlift, 275#/185#

2. Run 800m – MAX EFFORT

Tuesday – August 20
1. Complete for time
Row 2k

then 6 rounds
10 Glute ham sit-ups
10 Pull ups

Row 2k

2. Overhead squat – work up to a heavy single in 10 minutes

Wednesday – August 21
1. Back Squat – 60%/5, 70%/5, 80%/3, 90%/max reps and then back down

2. Complete 5 rounds for time
20 Sumo deadlift high pull, 95#/65#
20 Ring dips

Thursday – August 22
1. Run 1 mile – Max Effort

2. For time
1-10 Unbroken Thruster ladder at 60%

Friday – August 23
1. Work up to a 2 rep TnGo Snatch in 15 minutes

2. Complete as many rounds in 10 minutes as you can
10 Push ups
15 Box jumps, 20″

Get after it and FIRE IT UP!!

09 Aug 2013

Fire it up! – August 9

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All right!  It’s another Friday and its time to look back on the week.  The programming brought three heavy days of lifting and you all didn’t disappoint.  We performed maximum reps at 85% for the back squat, bench press, and deadlift and many of you established new estimated one rep maxes increasing your work capacity.  At these higher percentages it should be expected that you will be only able to achieve a few reps.  A good score will be in the 4-8 rep range.  Of course there will always be exceptions to this but if you are able to complete more than 10-12 reps, then your numbers are slightly off and need to be recalculated.

CrossFit Avalon Throwdown & CrossFit New England Teen Competition

This Saturday we have athletes competing at both CF Avalon and CF New England.  If you are in town, head out and show your support for fellow members.  It is always great to hear your name from the crowd while you are pushing through a tough workout.

The competition at Avalon (Charlestown, MA) begins at 11:30 and will end by 3:30pm.  The teens at CrossFit New England (Natick, MA) will begin at 9am and end around 3pm.  If you have never been to a throwdown, I highly recommend it as the energy is awesome!

What’s On Tap

Next week we are going to focus quite a bit on pushing our own body weight around.  Specifically, we are going to train handstand push ups and dips.  Be sure to mobilize the shoulder to keep it nice and healthy as we move on.  Here’s what’s in store:

Saturday August 10
Every minute on the minute for 10 minutes
2 Snatch @ 75%

Complete 30 reps for time…
Snatch 135#/95#

Sunday August 11
Complete for time…
Max effort row 500m
rest 2 minutes
Row 1000m @ 500m pace +10 seconds
rest 4 minutes
Row 2k @ 500m pace +20 seconds

15 minutes of mobility work – target any “hot” areas

Monday August 12
1a. Handstand push-ups 6×3 (as deep as possible)
1b. Rope climbs 6×2 ascents/descents

2. Complete reps of 21-15-9-15-21 for time…
95#/65# Hang squat clean
Knee to elbows

Tuesday August 13
Thruster – 50%/5, 60%/5, 70%/3, 80%/max reps and then back down

Complete for time…
75 Double unders

7 rounds
15 Wallball shots, 20#/14#
15 Pull-ups

75 Double unders

Wednesday August 14
1. Snatch balance – work up to a heavy single in 10 minutes

2. “Randy”
Complete 75 reps for time…
Snatch 75#/55#

3a. Handstand push-ups-6×3 (deep as possible)
3b. Bent over row-6×6 (heavy as possible)

Thursday August 15
“Pull-up Madness” – with a continuous clock perform 1 pull-up on the first minute, two pull-ups on the second minute, three pull-ups on the third minute…continue as long as you can complete the corresponding number of pull-ups as the time

Tabata Intervals
Air squats

Friday August 16
Complete every minute on the minute for 20 minutes…
5 Burpees
1 Squat clean, 185#/125#

rest 10 minutes

Run 500m – max effort

Saturday August 17
1a. Dips 6×3 (as heavy as possible)
1b. L-sit holds 6 x max effort

2. Complete reps of 9-15-21 for time…
Push press 115#/75#
Swings 32kg/24kg
Air squats

Get after it! See you all in the gym and FIRE IT UP!

02 Aug 2013

Fire It Up Friday – August 2

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**Reminder** – CrossFit Boston will be closed this Sunday.  The staff is going to be on site at CrossFit Great Barrington.  All members are welcome to come as well.  Here are the details:

9:00-11:00am: Oly Seminar with Coach Neal

11:00-11:30am: TEAM THROWDOWN between CF Boston and CFGB

11:30am-1:30pm: BBQ and beverages

2:30pm: BSO concert @ Tanglewood
Fire It Up! Fire It Up!

Lot’s of personal records being made this week with “Filthy Fifty” and the strength cycle.  It is great to see the progress being made with a plan and some pure determination.  Your efforts are really paying off.

I know that I can speak for the coaches that you all inspire us to keep training hard ourselves.  Watching everyone push to the limits on the air dyne for tabata intervals on Wednesday was especially motivating.  The “paincycle” can be a really potent conditioning tool and you all stood up to the challenge.  Great work!

When Your Not Training

With all the hard work each of you is putting in, be sure to pay close attention to your recovery and nutrition.  Alex had a great post on Wednesday regarding protein powders.  If you missed it you can read it here.  I am a big believer of using protein shakes immediately post workout to aid in recovery.  I am less sore and can come back and train hard again the next day when I adhere to that plan.  I then follow up with another meal about 1.5 hours after my session to get more fat and protein in my body.

I have been getting more sleep lately too.  This is playing a large role in feeling more refreshed in the mornings and being better prepared to perform in my training sessions.  I try to get at least 7 hours of sleep.  On a few occasion I am able to sneak 9+ hours.  That is usually on the nights that it’s my turn to get my daughter to sleep. :-)

If you are not getting at least 7 hours a night, try to block in 15-20 minutes naps during the day.  It will make a difference on how you feel and increase your productivity.  Give a go and let us know how it works for you.

What’s on Tap

Saturday August 3rd
5 rounds for time
Run 400m
30 Box jumps, 24″/20″
30 Wallball shots, 20#/14#

Sunday August 4th

Closed for event at CrossFit Great Barrington

Monday August 5th
Back Squat – 55%/5, 65%/3, 75%/3, 85%/max reps and then back down

Complete as many reps as possible in 3 minutes

rest 6 minutes

5 rounds for time
10 Pull-ups
10 Overhead swings, 32kg/24kg

Tuesday August 6th
Complete as many rounds as possible in 25 minutes
Run 200m
5 ground to overhead, 135#/95#
15 sit-ups
Run 400m
10 ground to overhead, 135#/95#
20 sit-ups
Run 800m
15 ground to overhead, 135#/95#
25 sit-ups
Run 1600m
20 ground to overhead, 135#/95#
30 sit-ups

Wednesday August 7th
Bench press – 55%/5, 65%/3, 75%/3, 85%/max reps and then back down

Complete 6 rounds for time…
500m row
20 push-ups

Thursday August 8th
Deadlift – 55%/5, 65%/3, 75%/3, 85%/max reps and then back down

Complete as many rounds as possible in 12 minutes…
10 Deadlift, 185#/125#
10 Step-ups, 24″/20″

Friday August 9th
Practice muscle ups and double unders for 20 minutes

Complete 7 rounds for time…
200m run
15 Thruster, 115#/75#

Saturday August 10th
Complete every minute on the minute for 15 minutes…
2 snatch @ 75%

Complete 30 reps for time…
135#/95# Snatch

26 Jul 2013


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Here we are everyone!  It’s Friday, we have the last event of the “Wanna Throwdown” ih-house competition, and the week has presented some different challenges in the programming for members.

Week Recap

On Monday we tackled a long time domain with a 30 minute every minute on the minute workout consisting solely of bodyweight movements: the pull-up, push-up and sit ups.  I think many of you were surprised as to how taxing this WOD was even if you scaled the volume by half.  Additionally, the mental aspect to continue to push through after 20 minutes when you may have just wanted to stop.  Training sessions consisting of 30 minutes plus are not the norm but they cannot be avoided if you are training for the highest level of well rounded fitness.

Wednesday and Thursday threw in the twist of having to complete sets unbroken in the swings and double unders.  Having the ability to perform skills while under great fatigue comes from many hours of practice and a higher level of fitness.  I find it useful to move between movements at a slower pace to allow a bit of recovery very helpful.  I noticed many of you doing the same.

We have been continuing the strength cycle using max reps at percentages of your 1 rep max and it has been working very well in building confidence  in pushing through perceived limitations.  Each week your numbers should be climbing with the constant exposure to time under tension.

“Wanna Throwdown”

Tonight is the final event of the series and winners will be announced.  The competition has been fierce thus far and many of you have achieved new levels in ability and confidence in your current capacities.  Competition is great in the manner as it pushes on to further heights otherwise may not have been achieved.

This last event is being sponsored by Appalachian Jerky & Notch Brewing Company.  If you have tried the jerky we carry in house then you already know how good it is!  It has a little bit of heat and it is 100% Paleo friendly!  Samples will be available for all to try.

Appalachian Jerky Company is two guys, Ron and Doug, who enjoy high quality and flavorful beef jerky (not the mass produced, processed and bland junk). Our jerky varieties are made in the Green Mountains of Vermont using strips of lean top round steak and intense brines.

Notch, the first brewing company to focus exclusively on session beer. We held the title of “only session beer company” for three years. Imagine that, three years of people telling us we were nuts, crazy and had lost our minds to focus on session beer. But today, in 2013, we are on the front edge of the trend, and no longer the lunatic fringe.

Notch was launched in February of 2010 by Chris Lohring, a professional brewer since 1993, most notably at the Tremont Brewery in Boston MA. Today, Chris is an independent brewer – he owns no facility – instead brewing with other breweries. He currently brews his beers at two locations, the Ipswich Ale Brewery (Bottles, Draft, Cask) and Kennebunkport Brewery (Cask and One-Off).

Notch was born to debunk a myth born of the craft beer movement, that flavorful beer is synonymous with high alcohol. In the US, brewing great beer without a debilitating ABV had seemed all but dead. Not anymore. Beers of great flavor and lower alcohol have been brewed for hundreds of years in every great brewing nation except ours. Notch is not out to change the US craft beer world, but to simply offer craft beer fans an option. Because sometimes having another beer is more fun than going home.

Please thank Doug tonight when you see him for sponsoring our event!

Tonight we have an additional treat for everyone.  Ryan Shawgo of Danzan Ryu Boston will be offering free 15 minute deep tissue massages for athletes and spectators that wish to partake.  I have had two sessions with Ryan and they have been exactly what I have needed.  I have left feeling super refreshed and for those of you that are aware, I have been battling a right hip/knee issue since the CrossFit Games Open.  Two sessions with Ryan and I have had a significant breakthrough allowing me to resume almost all activities.  I strongly encourage that you take advantage of the sessions and book some additional sessions with Ryan. He is conveniently located in Cambridge.

What’s on Tap

Saturday 7/27
6 Rounds for time
400m run with 50#/35# sandbag
12 Push press, 115#/75#
12 Box Jumps, 24″/20″
12 Sumo Deadlift High Pull, 95#/65#

Sunday 7/28
Complete 5 rounds for time (each round)
20 Pull-ups
20 Push-ups
20 Sit-ups
20 Squats
Rest 1:00

Monday 7/29
Overhead Squat – 45%/5, 55%/5, 65%/3, 75%/max reps then back down

Complete as many rounds in 12 minutes as possible
3 Snatch, 135#/95#
6 Snatch grip deadlift, 135#/95#
18 Wallball shots, 20#/14#

Tuesday 7/30
“Filthy Fifty”
For time:
50 Box jump, 24″
50 Jumping pull-ups
50 Kettlebell swings, 16kg
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders

Wednesday 7/31
Press – 50%/5, 60%/5, 70%/3, 80%/max reps and then back down

Tabata Sets (lowest reps is the score)
Air dyne (calories)
Air Squats

Thursday 8/1
Front Squat – 50%/5, 60%/5, 70%/3, 80%/max reps and then back down

Complete Every minute on the minute for 15 minutes
1 Squat clean, 185#/125#
3 Over the bar burpees

Friday 8/2
Jerk – 15 minutes to work up to a heavy single

7 rounds for time…
500m run
15 Toe to bar

Get after y’all! It’s Fire It Up Friday!

19 Jul 2013

Fire It Up! July 19th

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Here we go!  It’s another Friday AND tonight is the 3rd event of the “Wanna Throwdown” Series.  Each week the energy has gotten higher as we get closer to the final event.  More on the standings later.

Week in Review

This week’s programming incorporated some strength accessory work and interval training.  It was a great shake up from pure CrossFit style training of “For Time” or and “AMRAP” so that time domains and movements that normally may be neglected can get some attention too.

I know that many of you enjoyed the training with odd objects.  Though these parts of the workouts were not being measured, they do play a role is developing greater fitness and performance.  Keep an open mind with them and have fun.

This has been a really warm summer.  I cannot tell you how great it is to have the air conditioning so that we can keep the training intense and not have to worry about if the floor is soaking wet from sweat and humidity.  When we were in the old space on Terrace Street, I would have to alter the programming just on account of safety.  Audrey has reminded me every time she comes into the gym.

“Wanna Throwdown”

Tonight is the 3rd event of the “Wanna Throwdown” Series.  This event will also be the tryouts for Coach Pat’s Renegade Rowing Team.  Thus far the standings are shaking out as follows:

Women’s Scaled
Sophie H – 6 points
Isle B – 7 points

Men’s Scaled
Lukas K – 11 points
Vadim S – 13 points
Shirtless Bob – 16 points

Women’s Rx
Cori B – 2 points
Anli J – 7 points

Men’s Rx
Keith C – 4 points
Dennis T – 5 points
Sean T – 11 points
Jose R – 13 points

The race for first is tight in all of the divisions.  At this point it’s still any person’s race.  I expect the competition to get more fierce.

What’s on Tap

Here is this upcoming weeks programming:

Saturday 7/20
1. Heaving snatch balance – 6×3
perform 5 L-sit pull-ups between sets

2. Tabata Push Press, 75/55
rest 1 minute
Tabata Sit-ups

Sunday 7/21
1. Thruster – 45%/5, 55%/5, 65%/3, 75%/max reps and then back down

2. AMRAP6 – Complete as many reps in 6 minutes – Power Clean, 135/95

3. 10 minutes of midline work

Monday 7/22
1. Complete every minute on the minute for 30 minutes
5 chest to bar pull-ups
8 push-ups
12 sit-ups

2. 12 minutes of handstand practice

Tuesday 7/23
1. 3 Touch and Go Cleans – build up to a 3 rep max

2. Run 3 x 200m – 1 minute cap

Wednesday 7/24
1. Push press – 45%/5, 55%/5, 65%/3, 75%/max reps and then back down

2. Complete 3 rounds for time…
20 Front rack barbell lunges, 95/65
15 Unbroken overhead swings, 32kg/24kg

Thursday 7/25
1a. Bent over row – 6×6 (go heavier than 7/16 or as heavy as possible)
1b. Handstand push ups – 6×3 (greatest range of motion possible)

2. Complete as many rounds as possible in 10 minutes of this ascending ladder

5 unbroken double unders
2 chest to bar pull-up
10 unbroken double unders
4 chest to bar pull-ups
15 unbroken double unders
6 chest to bar pull-ups
20 unbroken double unders
8 chest to bar pull-ups

40 unbroken double unders
16 chest to bar pull-ups

Rx – double unders must be unbroken

Friday 7/26
Partner WOD – Complete for time
Row 5k
10 Burpee Box Jumps, 24″/20″

While partner 1 performs 10 burpee box jumps, partner 2 begins the 5k row. Once the 10 BBJ’s are finished the partners switch. Partner 2 then performs 10 burpee box jumps and partner 1 continues on the 5k row.

Continue switching back and forth until the 5k is complete for time.

Get after it!  Be sure to be hydrating.  During these hot days its not a bad idea to weigh yourself before class and again after to see how much weight loss occurred due to sweat.  Then consume approximately 16 ounces for every pound lost.  This will keep you feeling great and your performance high.


Are you ready? It’s Friday baby and it’s time to Fire It Up! My wife likes to tease me that my favorite word is “excited” and that I say it all of the time. She may be correct but it is an accurate description of how I feel each and every day coming into the gym. Friday’s even more so.

Don’t forget that tonight there is no 6:30pm class. We will be kicking off round 2 of the Wanna Throwdown series at CFBIG. It is sure to be a fun one start your weekend on the right foot! No spoilers here, you have to be there at 6:30 if you want to get the news.

All of us coaches were discussing yesterday how much fun this week has been. Y’all have been hitting the WODS with some extra intensity and its been great coaching such full classes. Keep up the hard work it will continue to pay off dividends.

This next week is not going to get easier. Be sure to be hitting your mobility as hard as you are your training. You can watch some great tips from the Supple Leopard himself to prep for next week here.

What’s on Tap

Friday 7/12
Jerk – work up to 80%/2(3)

Complete reps of 20-15-10-5 for time…

Sumo deadlift high pull, 135#/95#
Hand release push ups

Saturday 7/13
Complete 5 rounds of the following AMRAP 5
5 Pull-ups
10 Push-ups
15 Squats
Rest 3 minutes between rounds

Sunday 7/14
Complete 5 rounds for time…
5 Deadlift, 275#/185#
25 AbMat sit-ups
1a. Good mornings – 4×6 (AHAP)
1b. Hanging leg raises – 4xMax

Monday 7/15
Complete every minute on the minute for 20 minutes…
2 clean + 1 jerk @ 75%
Perform 3 rounds for max reps of each round
1:00 Box Jumps, 24″/20″
1:00 Row (Cal)
1:00 Double unders
Rest 1:00

Tuesday 7/16
Bench press – 50%/5, 60%/3, 70%/3, 80%/max reps and then back down
1a. Bent over row – 4×6 (AHAP)
1b. Dips – 4×6 (AHAP)

2. 2 x 500m weight carry 45#/25#

Wednesday 7/17
Run 3k
Rest 10 minutes
Complete for time…
75 Double Unders
60 Sit-ups
45 Calories on the air dyne
30 Burpees
15 Pull-ups

Thursday 7/18
Complete every minute on the minute for 15 minutes…
2 snatch @ 72%
2 rounds for time…
200m Overhead walking lunges 45#/25#
150′ hand over hand weight pull

Friday 7/19
Back squat – 50%/5, 60%/3, 70%/3, 80%/max reps and then back down
3 rounds, each for time…
500m row
50 Wallball shots, 20#/14#

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