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11 Oct 2013

Fire It Up Friday! 10/11/13

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FIRE IT UP!

The first 1.5 weeks of October are under your belt.  Last week we spent time getting some volume under our belts in the pull up.  How many did you end up getting?  How many of your got your first pull up?

This week began the FRAN Challenge.  I witnessed more than a few gutsy performances during FRAN.  What do you feel is the most challenging piece of the WOD?  Post your experience to comments.

FRAN Challenge

We are performing a REBOOT for the challenge.  Here are the details:

Price – $45 (REDUCED)
Registration Closes – 10/15
Make up date – 10/13 during the 9:30am class or talk to one of the staff before or after a class!

Q: What Do I Get?
A: Each participant will receive a SPECIAL EDITION T-shirt that will never be available for sale.  One FRAN Clinic featuring tips on how to improve your FRAN score.

Q: Why should I do the challenge?
A: Because competition brings out the best in every one.  One month of  a laser focused goal will yield some impressive results AND because all the cool kids are doing it! :-)

Q: When does the challenge end?
A: Monday, November 4th.  The Evening classes will be canceled and there will be an EPIC THROWDOWN beginning at 5:45PM.  CFB OG Nigel C will be providing dancing entertainment for all members!!

Q: Do I have to watch Nigel dance?
A: No, but it will be fun to do so!

Q: Are there prizes?
A: 1st place Male Rx, 1st place Female Rx, and Most improved

 

What’s On Tap

This upcoming week of programming skill is focusing on skin the cats and back levers.  To get comfortable in these positions you must first be comfortable upside down on the rings.  Here is a video from Carl at GWOD:

 

Here is a video on how we will be teaching the progressions in class this week. Be sure to watch and be ready in class:

Here’s Next Weeks Programming:

Saturday – 10/12
1. 4 rounds for time
500m Row
50 Burpees

2. Weighted Pull-ups
1-1-1-1-1-1-1

Sunday – 10/13
1. CF Games Regional 13.1 Team
For Time
Pair “Jackie”
Woman completes:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups
Then, man completes
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups

2. Weighted Dips
1-1-1-1-1-1-1

Monday – 10/14
1. 3 rounds for time
15 Hang squat cleans, 95#/65#
10 Muscle ups

2. Clean – 5×2 ascending weight

3A. Skin the cat – 3×5
3B. Back lever – 3×1

Tuesday – 10/15
1. EMOM 20
3 Deadlift, 255#/175#
20 Unbroken Double unders

2. Front Squat – 3×10 (compare to 9/24)

Wednesday – 10/16
1. AMRAP 15
Run 800m
Max pull-ups

2A. Skin the cat – 3×7
2B. Back lever – 5×1

Thursday – 10/17
1. 21-15-9 for time
Shoulder Press, 95#/65#
Sumo deadlift high pull, 95#/65#

2. EMOM 15
2 Clean + 1 Push Jerk

Friday – 10/18
1. Back Squat – 3×10 (compare to 10/4)

2. “Nancy”
5 rounds for time
Run 400m
15 Overhead squats, 95#/65#

Saturday – 10/19
1. AMRAP 20
20 Power snatch, 75#/55#
1 rope climb

add 1 rope climb each round

2A. Skin the cat – 3×10
2B. Back lever – 7×1

Fire It Up!  Fire It Up!

We are in the final quarter of 2013 and it is PR/Fire It Up Friday!  Be sure to post up your results for this week.  Did you hit any new PR’s?  Todays test is “Diane”.  My very first CrossFit WOD way back in 2004.  I can still remember it clearly…20 minutes, two visits with Pukie, the realization that I had found exactly what I was missing since my days as a collegiate athlete.

What was your first CF WOD?  What do you remember about it?

Beat The Streets Partner WOD, Tonight! by Coach Tina

WHEN: Friday, October 4th

CHECK IN: 6:30

DONATE: $25

MAKE CHECKS TO: The 3Point Foundation (A Non-Profit Organization)

Or Go To: www.the3pointfoundation.org

**Wanna make a real impact? Ask your company if they match your donation or give to programs that promote wellness or kid’s programs in the City of Boston.

If you don’t have a partner, DON”T WORRY! We will get you all set up!

Here’s All You Have To Do:

1.     Let Tina know which time slot works for you. Email her at: [email protected] OR sign up at the gym (We have set up a table for your convenience. This is first come, first serve.)

2.     Check in is at 6:30 p.m. on Friday, October 4th

3.     The first heat goes off at 6:45; 7:10; 7:35; 8**We will add more heats if necessary but sign up early to get the time you want. Only 10 partners per heat.

4.     Invite some friends to join you! Bring a friend from another box, remember it’s about helping kids in our community and the more people who join the more we get to donate to them!

5.     DONATE! It’s only $25 and you are helping to change the life of a kid! You can write a check or go to the website:www.the3pointfoundation.org.

6.     Don’t forget to get your raffle ticket when you check in Friday night. We will be drawing for awesome prizes throughout the night.

7.     Bring some refreshments to share afterwards!

8.     SMILE! You just did something great for yourself and YOU helped a kid with financial need….YOU ARE AWESOME!

THE WOD!

15 AMRAP

10 Shoulder to Overhead 115/75#

25 Deadlift 115/75#

50 Box Jumps 24/20”

Each partner must complete 5 reps! No More/No Less! You cannot move on until all the reps are completed. There can only be one person working at a time. Teamwork and communication!

What is BEAT THE STREETS?

This is a yearly fundraiser for Steve’s Club, a CrossFit sanctioned program for at risk youth. The program was started by Steve in Camden NJ and has served boys and girls over the past 5 years. CrossFit KIDS Boston is applying to the program but until we are accepted I can’t accept donations. This is why I want to give this money raised to The 3Point Foundation. This is a program in our own City of Boston and in only one year making a huge impact in the lives of boys.  They will add a girls program in the next few years!!

Here’s more information about The 3Point Foundation and why I want to help raise donations for the program:

When I made the decision to start a CrossFit program for kids 4 years ago I believed in opening access to all kids and teens. I have been building the program over these years with that goal always in mind.

On October 4th we are hosting Beat The Streets fundraiser and we get an opportunity to come together as a community to raise awareness and some needed funds for an amazing program here in the City of Boston.

I have chosen The 3Point Foundation as the program to support here in Boston. The fitness activity is basketball but the academic and character component is exactly the kind of program I believe will make a difference in our City.

The 3Point Foundation is a mentoring program for urban boys. Only in it’s first year the program has already helped 20 boys in a program that has character building as the foundation of their teaching. They teach the boys the meaning of hard work, teamwork, honesty, respect, perseverance and what it means to live virtuosity–to do the common uncommonly well. 

They also have an academic component to the program that gives the boys an opportunity to challenge themselves intellectually. The program meets every week during the school year but the outstanding work extends into the summer.  At the Fessenden School the boys attend a 4-week summer program and are given academic opportunities they may not have elsewhere.  They are taught test preparation and intellectually challenged to reach beyond any barriers.

The range of boys is as varied as the communities of Boston. Some will go on to educational opportunities at independent schools. Those with special academic needs will continue to receive support through the program throughout their education and involvement with the program.

The HOOK—Basketball! The boys who are chosen for the program have demonstrated a commitment, discipline and enthusiasm in basketball programs throughout the various communities of Boston. The sport of basketball is used as a teaching method for life lessons. Some of the best college and high school coaches in the metropolitan Boston area work with the boys.

My dream is to build a CrossFit KIDS program that serves underprivileged youth. The 3Point Foundation has a similar mission. Let’s support this program as ours gets started. Together we can promote education, character and healthy living for boys and girls in our amazing City!

 Thank you for your support!

“FRAN” Challenge

FRAN.  The simple name can invoke fear and trepidation in all CrossFit athletes.  You LOVE her AND you HATE her.  Here’s your chance to master her.

Beginning on Monday, October 7th, we will have an in-house FRAN Challenge for members.  FRAN will be programmed as the WOD for that day and the challenge will run for 4 weeks ending Monday, November 4th.  For those participating there will be extra skill work available to help you all improve your score.

The buy in will be $65 and will include a Special Edition T-shirt for the event and money going towards a cash pot. Sign up sheets will be posted in the gym shortly.  Divisions will be:

  • Men’s Rx – fastest time
  • Women’s Rx – fastest time
  • Most Improved

Athletes must perform the WOD with the same scaling both times.  We ran this challenge when we were back in Roxbury in 2010 and had more than 50 participants.  It was WILD.  I hope to see more of you participating this year!

 Get in on it!  Sign up in the gym beginning this weekend. 

What’s On Tap

Saturday – 10/5
1. AMRAP 15
200m Run
15 Power Snatch, 115/75
15 Burpees

2. Push Press – 3×10 (straight sets)

Sunday – 10/6
1. NorthEast Regional Team WOD 11.4 (modified)
150 CTB pull-ups
150 OH swings, 24kg/16kg
150 Double unders
150 OH Squats, 95/65

Teams of 2.  Athletes will start on the ground below their pull-up bar. At Go, they will jump to their bar. Any jumping before the Go will result in a false start. This workout is a chipper. All pull-ups must be completed before the kettlebell swings, all the swings before the double-unders, and all the double-unders before the overhead squats. Only one athlete may be working at a time. The athletes may work in any order they choose. There is no minimum number of reps each athlete must complete. There is a 30min time cap. If a team cannot finish in the time cap, their result is the time cap plus a one second penalty for each rep not completed.

2. Low Box Jumps – 4×10 (Unbroken)

Monday – 10/7
1. “FRAN” Challenge
21-15-9
Thruster, 95/65
Pull-ups

2. Deadlift – 3×10 (straight sets) compare to 9/27

Tuesday – 10/8
1. Complete reps of 2-4-8-16-8-4-2 for time
*Front Squat, 225/155
Toe 2 Bar

*Athlete must clean the weight up to the front rack position

2. Snatch – 6×3 ascending weight

3. Low Box Jumps – 4×10 unbroken

Wednesday – 10/9
1. Complete for time
Run 1 mile

AMRAP 10
5 Handstand push ups
10 Pistols
15 Pull ups

Run 1 mile

2. Low Box Jumps – 4×15 unbroken

Thursday – 10/10
1. 3 rounds for time
21 OH swings, 24kg/16kg
21 Push-ups
21 Sit-ups (gh sit ups for advanced)

2. Thruster – 3×10 (straight sets)

3. Midline Work

Friday – 10/11
1. EMOM 12 – Power Snatch (moderate weight)

2. Jerk – 5×2 straight sets

3. Low Box Jumps – 4×20 unbroken

FIRE IT UP!  FIRE IT UP!

It was a big week of training with great effort and energy in the classes by everyone.  We are seeing some significant improvement in the olympic lifts and great focus on the weekly skills.  Keep up the hard work!

As a suggestion, if you miss the strength days or the skill of the week days, try to get in some open gym times and get your work in.  The goal is 3 days per week for the skills and at least 3 days for the strength.  As you may notice, each week we have been incorporating the previous weeks skill into the programming.  The more you practice, the easier it will be in the metcon.

On the strength movements, work up to weight that you can perform 10 reps for 3 sets.  It should be a challenge at these weights with you almost failing on the last 1-2 reps each set.  A good ballpark figure to start with is around 70% of your 1RM.  This is not absolute and it is not intended to be a ceiling.  As the lifts cycle through, you will add TEN pounds to your previous load.  For example if you perform 3×10 with 300# on the back squat on Saturday, you are expected to do perform 3×10 with 310# on Friday.  

What’s on Tap

Saturday – 9/28
1. Thruster Ladder
With a continuously running clock, complete 1 thruster on the first minute, 2 thrusters on the second minute, 3 thrusters on the third minute…Continue until you cannot complete the corresponding number of thrusters.  The weight is to be cleaned from the ground to begin each round.

2. Back Squat – 3×10 (straight sets)

Sunday – 9/29
1. CFGames Regional 11.1 TEAM WOD – with TEAMS of 2

Row 750 x 4
50 Handstand Push ups
Row 750 x 4

Teams are made up of two. Athletes will begin lined up behind the rower. They determine the starting order and must stick with that order throughout the workout. At the start, the first athlete moves to the rower and completes the 750m row. He or she gets off the rower and tags the second athlete behind the line. The second athlete then moves to the rower and rows 750m. This continues until both athletes have rowed 750m twice.

Once the fourth row is finished, he or she tags the first athlete, who moves to the wall and performs a set of handstand pushups. At least one rep must be attempted. An attempt begins in the start position and descends until the head touches the abmat. Each athlete must perform at least one attempt, even if all 50 reps have been completed. If the 50 reps have not been completed after all the athletes have performed their first set, they continue performing one set apiece in order. Once the 50 handstand pushups are complete and each has performed at least one set, the first athlete moves back to the rower. He or she may not move past the line until the handstand pushups are complete. It is the same first athlete who rows first, no matter which athlete performed the final handstand pushup.

Monday – 9/30
1. 21-15-9
Double Unders
Power Snatch, 95#/65#
Knee to elbows

2. Power Clean – 6 x 3 ascending weight

3. EMOM 10 – Pull ups (choose a number that you can hit for all 10 rounds) 
Advanced – EMOM 10 CTB Pull-ups

Tuesday – 10/1
1. AMRAP 20
20 Wallball Shots 10′ target, 20#/14#
20 DB Power Snatch, 55#/35#

2. Press – 3 x10 (straight sets)

Wednesday – 10/2
1. For time
Row 2k
15 Bench Press, 135#/95#
Row 1k
10 Bench Press, 185#/125#
Row 500m
5 Bench Press, 225#/155# 

2. EMOM 10 – Pull ups (choose a number that you can hit for all 10 rounds) +1 if you completed all rounds on Monday
Advanced – EMOM 10 CTB Pull-ups

Thursday – 10/3
1. For time each round
5x500m run (2:00 cap)
rest 2:00 

2. EMOM 12 – 2 Clean + 1 Jerk (moderate weight)

Friday – 10/4
1. “Diane”
21-15-9
225#/155# Deadlift
Handstand Push ups

2. Back Squat – 3×10 (straight sets)

3. EMOM 10 – Pull ups (choose a number that you can hit for all 10 rounds) +1 if you completed all rounds on Wednesday
Advanced – EMOM 10 CTB Pull-ups

Fire It Up! Fire It Up!

It is PR Friday and it has been a week of personal bests in the gym!  The bell has been ringing so much that it came off the wall.

What a testament to the efficacy of CrossFit in that while we have been emphasizing building work capacity over a traditional strength training cycle many of you continue to improve your strength numbers.  Even while attacking strength after met cons you still are increasing your lifts.  This has been true even for our intermediate and advanced lifters.  

This week was especially difficult week of programming with the WOD’s really challenging both physically and mentally.  Which workout did you find the most challenging?

How Are You Refueling After Workouts?

Wednesday was a heavy volume day for my training.  I trained on the Airdyne in the morning, completing 20 minutes of :30 second sprint followed by :30 recovery along with a 10 minute warm up and cool down.  That evening I completed “Kelly” as part of the programming.  Total training time was almost 1.5 hours of hard work.  I made sure to slam back a PROGENEX recovery after my workouts so that I would be ready to go the next day.

As an official PROGENEX Affiliate, I can now share a special discount code that enables you to get any PROGENEX products at 10% off the retail price. Simply use the Affiliate Code 02134 during checkout to receive 10% off your order. I chose to partner with PROGENEX because I feel strongly about their products and the results they produce. As always, I am happy to share my experiences with PROGENEX, too, so feel free to ask me! 

If you are not sure what flavor you prefer, you can pick up a single serve PROGENEX Recovery in the gym and try it out first.

What’s on Tap

This week we will be focusing on handstand push ups as our skill.  Be sure to get in at least three days of practice this week using the EMOM protocol.  When you are training extra time during open gym be sure to get in a back squat day and an overhead lift.

Saturday – 9/21
1. AMRAP 17
1 Power Snatch
30 Double Unders

Choose a starting weight and increase by 10 pounds each round if the double unders are completed unbroken.  Score both weight and rounds completed.

2. Accumulate 15 minutes of a free handstand hold

Sunday – 9/22
1. Teams of 2 Complete 3 rounds for time
15 Deadlift, 275#/185#
15 Knee to elbows

Using a staggered start, partner 1 begins on the deadlift and partner two begins on the deadlift as partner 1 moves on to the knee to elbows.  Partner 2 must follow partner 1 the entire time.

2. Run 2000m relay for time

Each partner must complete 1000m of running while alternating each 500m

Monday – 9/23
1. 15-12-9-6-3
135#/95# Back Squat
Pull-ups

2. Power Snatch – 6 x 4 reps with ascending weight

3. 10 EMOM Handstand Push-ups
Choose a number you can complete each round

Tuesday – 9/24
1. Front Squat – 3×10 (straight sets)

2. Row 6 x 250m with 1:00 rest

Wednesday – 9/25
1. AMRAP 15
10 Deadlift, 225#/155#
10 AbMat Sit-ups

2. 10 EMOM Handstand Push-ups
If you completed all of your reps on Monday then increase by one rep per round

3. Midline work (your choice)

Thursday – 9/26
1. 20-10-6
Begin each round with a 500m run
155#/125# Front Lunge
Pull-ups

2. 2 Position Snatch (high hang + mid hang) – 5 x 3 reps (light to moderate weight)

Friday – 9/27
1. Deadlift – 3×10 (straight sets)

2. “Jack”
AMRAP 20
115#/75# Push press, 10 reps
24kg/16kg Swings, 10 reps
24″/20″ Box Jumps, 10 reps

3. EMOM 10 – Handstand Push-ups
If you completed all of your reps on Wednesday then increase by one rep per round

See you in the Box! ~ Neal

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!

Programming

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
5 RFT
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!

By There are no tags 3 comments

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.

Progenex

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
Burpees

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:

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

Scaled:
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.

Progenex

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
Burpees
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%

“Isabel”
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
Airdyne
Push-ups
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!


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