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22 May 2015

FIRE IT UP FRIDAY! 052215

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FIRE IT UP!

Push Press 3RM. Bar Muscle-ups. Power Clean 3RM. Pistols! I personally witnessed breakthroughs in these movements this week and that gets me totally FIRED UP! This is what gets me up every morning and excited about coming in to the gym. People giving 100% to improve 1%, EACH and EVERY day.

Greg hitting his first pistols. Omri stringing 4 bar muscle-ups together. Zoe hitting 3 Power Cleans at what was her previous 1RM. I love it! Nothing is impossible, as long as you are willing to put in the time and effort (100% to improve 1%). Keep it up!

MEMORIAL DAY WEEKEND

Memorial Day Murph is Monday at 10am. There will NOT be any other classes the rest of the day. After join us for some food and drink. To help me gauge the amount of food, reserve your spot on ZenPlanner Here.

JUNE CLASS SCHEDULE CHANGES

Beginning in Monday June 1 the following class schedule changes are going to be effective:

  1. PM Classes Shift to 30 Minutes Later
    1. 5pm
    2. 6pm
    3. 7pm
    4. Gym will remain open until 8:30pm Mon-Thurs
  2. Friday PM Schedule
    1. 5pm
    2. 6pm
    3. Open Gym Until 8pm
  3. Saturday AM Schedule
    1. 9am – 1pm OPEN GYM AVAILABLE
    2. ONE Group Class at 9:30AM
    3. 10AM Oly remains unchanged
    4. Various workshops will be made available by staff
  4. Sunday 9:30AM HEROWODS
  5. Mobility will be offered on Wednesday evenings at 5:30pm

Why? 

Many of you responded to our survey stating that the schedule was impacting your ability to attend classes more regularly. This is to help with that specifically. If you still have trouble getting in for the class, we are going to remain open until 8:30pm Monday – Thursday.

On Saturdays the 9 & 10 have been far more popular than our 11am class. In the summer, there are far more people traveling or those wishing to get in for a workout and then shoot off to the beach. Thus we are going to consolidate to a 9:30AM class. The programming for this class will be a Partner/TEAM WOD accompanied with a throw down type of atmosphere. Saturday will be Funday!

Sundays will remain the same and the programming will become HeroWods!

PROGRAMMING

Saturday 5/23
Strength/Skill – Pull-up Ladder 4 x 1-5 (scale up with weight)

Conditioning: “Tailpipe”
With a partner, each complete 3 rounds for time
Row 250m
Double KB rack hold

One begins on the row, the other begins in active rest with 2 24kg kettle bells in the front rack position. Switch positions when the 250m is rowed. The WOD is complete when both have completed 3 rows and 3 rack holds.

Sunday 5/24
Strength/Skill: Overhead Squats – Max Reps Bodyweight
scales – 3/4BW, 2/3BW, 1/2BW, etc

Conditioning: 7 rounds for time
30 Unbroken double unders
15 Power Snatch, 75/55

Memorial Day 5/25 – 10AM class ONLY
“Murph”
Run 1 mile
100 Pull-ups
200 Push-ups
300 Squats
Run 1 mile

Partition the pull-ups, push-ups, and squats any way you want. Begin and end with a 1 mile run.

Tuesday 5/26
Strength/Skill: Jerk 7×2 (ascending)

Conditioning: “Guts”
Complete for time
Row 1k
30 Front squats, 135/95

Wednesday 5/27
Conditioning: 10 x 100m sprints
record your fastest time

ABS: 5 x 10-15 GHD Back Extensions
5 x 10-15 Knee to Elbows

Thursday 5/28
Strength/Skill: Back Squat – 5RM

Conditioning: AMRAP 8
15 Hang squat cleans, 95/65
5 Handstand push-ups

Friday 5/29 – RETEST DAY
TEST: Max Pull-up Test
TEST: Max Ring Dips

Conditioning: “Jonescrawl”
3 rounds for time
10 Deadlift @ 115% of bodyweight
25 Box Jumps, 24″/20″

FIRE IT UP! FIRE IT UP!

The month is already half way complete and it is great to see the whiteboards being re-written. Nothing is more gratifying for us than seeing the smile of a new Personal Record. NOTHING! Ali rocked out as the first female to complete “Nate” as Rx’d and there were 5 in the 5:30pm class last night that hit a 2RM at more weight than his/her previous 1RM!

WushuFoodie, Zack, Cissy, Evan, Shannon, and Courtney rocked the 5:30pm class.

WushuFoodie, Zack, Cissy, Evan, Shannon, and Courtney rocked the 5:30pm class.

Memorial Day Murph is fast approaching. We need a head count of those that will be attending the workout. (5/25 10AM) and how many plan to stick around for some food afterwards. Bring some side dishes to compliment the meat on the grill.

PROGRAMMING

Saturday 5/16
Complete 3 rounds each for time in teams of 3
Run 400m
15 Ground to overhead, 135/95
12 Pull-ups

Performed Relay style with one person working at a time. While one person is working, the other two teammates are holding a 45# plate against their chest.

Sunday 5/17
Strength/Skill: Heaving Snatch Balance – work up to a max single

Conditioning: Complete 5 rounds for max reps
1:00 – Airdyne Calories
1:00 – Wallball shots, 30/20
1:00 – Kettlebell swings, 32/24
rest 1:00

Monday 5/18
Strength/Skill: Push Press 5×3

Conditioning: Reps of 21-15-9 for time
Push Press
Pull-ups

Tuesday 5/19
Strength/Skill: Dips 5×5 AHAP compare to 5/7

Conditioning: AMRAP 15
Row 500m
20 Push-ups

Wednesday 5/20
Strength/Skill: Power Clean 3RM

Conditioning: 3 rounds for time
40# DB Split Clean, 15 reps
15 Strict Pull-ups

Thursday 5/21
Strength/Skill: Front Rack Reverse Lunges – 5×5 each leg

Conditioning: EMOM 16
Odd – 3 Pistols each leg
Even – 7 Burpees

Friday 5/22
Conditioning: 6 rounds for time
Run 200m (Everett Street & Back)
10 Deadlift, 225/155

Skill/Strength: Handbalancing – 6 x hold for max time
Handwalking – 6 x max distance

08 May 2015

FIRE IT UP! 050815

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FIRE IT UP!

Awesome training this week everyone. On Wednesday, the gym leaderboard was demolished for “Helen”. We had 3 new ladies claiming a Top 5 spot and 1 male. Great work by Lil’ O’Malley, Coach Alex, Ali and Matt. Avik just missed claiming the 5th best time by 2 seconds. Papa Grouse Yean-Rai dropped 3 minutes from his Helen time from just this past December!

Last Friday, Vijay rocked “Karen”‘s world with a time of 6:00. That placed him 3rd best time in the gym history. Great work!

Outside of the classes, participants of Coach G2’s Strength Challenge rocked their retest of the Our Crew Total. I don’t have all of the data yet but I know that Carlos increased his deadlift by 70 pounds in 12 weeks! Just yesterday Brian rocked a double PR in the Clean&Jerk and Snatch. More results will be posted soon.

PROGRAMMING

This upcoming week will give us two opportunities for testing and benchmarking. Wednesday we have HeroWOD “Nate” and on Thursday we will be working up to a 2RM for the Power Snatch. Get those t-spines and shoulders mobilized!

Saturday 5/9
Skill/Strength:
a. Pull-ups – 5×5 AHAP
b. Push-ups – 5×10 with a  2121 tempo

Conditioning:
Complete reps of 30-25-20 for time
25# Dumbbell Thrusters
Burpees

Sunday 5/10
Regionals Team Event
175 Snatches
25 rope climbs
115 Thrusters

Work in teams of 3 and share the work however you like. All reps must be completed before moving on to the next movement.

M-75# snatches, 115# thruster
W-55# snatches, 75# thruster

Monday 5/11
Strength:
Deadlift
3 x 5 reps @ 85% of 4/29

Conditioning:
Complete for time
Run 1 mile
100 Squats
75 Sit-ups
50 Push-ups
25 Pull-ups

Tuesday 5/12
Skill/Strength:
Muscle-up practice – with a false grip: hangs, flex arm hangs, pull-ups, ring rows
dips, dip supports, bottom of the dip

Conditioning:
3 rounds for time
20 Unbroken Wallball shots, 20#/15#
20 Unbroken Double Unders

Wednesday 5/13
Conditioning/Test: “Nate”
AMRAP 20
2 Muscle-ups
4 Handstand push-ups
8 Swings, 32kg/24kg

Thursday 5/14
Strength/Skill: Power Snatch – 2RM

Conditioning:
5 Rounds for time
600m run
15 Overhead Squats, 115/75

Friday 5/15
Strength: Front Squat – 5×5 (ascending up to heavy 5)

Conditioning:
Complete reps of 21-18-15-12-9-6-3 for time
Walking lunges
Push-ups
V-ups

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FIRE IT UP!

Fire It Up Friday returns after a week off. I know that you missed it while it was gone so…The ladies have stepped up big time this week so far in rocking the PR Bell. Lil’ O’Malley, Audrey, Alex, and Ellen all rang the bell this week. There has been some rumor that Carlos and Nigel “Pencil Neck” dominated Grace during this final week of the Strength Challenge. Speaking of the Strength Challenge, Tony has gained 17 pounds of muscle! 17! Sager Juice saw him yesterday for the first time in weeks and was astonished as to how SWOLE he was.

I would love to hear what others have crushed recently. Post your last two weeks of Awesomeness to comments!

BLUE HILLS

Each Sunday at 3pm members can meet with Nigel at Houghton’s Pond of the Blue Hills in Milton, Ma for a run. The Blue Hills are beautiful for both running and hiking. Its family friendly and you can check out the museum just down the road afterwards. I definitely recommend trying to make it when you have the day free.

PROGRAMMING

May will be a continuation of the gymnastic strength work for the pull-ups and dips. You will also see more work with the rope climbs and hand balancing/hand walking. These are skills that must be practiced with some regularity to gain any sort of proficiency. Attack it when they pop up in class. If you miss the days they do, give yourself 5-10 minutes either before or after to put some work in.

Friday 5/1
Conditioning: “Karen”
150 Wallball shots for time

M-20# to a 10′ target
W-15# to a 9′ target

Saturday 5/2
Strength/Skill: Jerk 1RM
3-2-1-1-1-1-1

Conditioning: Complete 7 rounds for time
7 Push Jerk @ 50% of todays 1RM
21 Deadlift (same load)

Sunday 5/3
WHOLE LIFE CHALLENGE WOD – ALL WELCOME
EMOM
Every minute complete
7 Thruster, 75/55
7 Burpees

Add 2 reps every other minute: Rd 1 – 7/7, Rd 2 – 9/9, Rd 3 – 9/9, Rd 4 – 11/11, Rd 5 – 11/11…keep going until you can no longer complete the required volume of the round. Score is total reps completed. Tie breaker is the time the last successful round was completed.

Monday 5/4
Mid-Terms
Test: Max Consecutive Pull-ups
Test: Max Push-ups

Conditioning: 5 Rounds for time
250m Row
35 Squats

Tuesday 5/5
Strength/Skill:
A. Shoulder Press – 4×6 (3 warm up sets then 4 straight sets)
B. Ring Rows – 4×8 (horizontal with a tempo of 2212)

Conditioning: AMRAP 12
15 Toe 2 Bar
15 Hang Squat Snatch, 95/65

Wednesday 5/6
Conditioning: “Helen”
3 rounds for time
400m Run
21 Swings, 24kg/16kg
12 Pull-ups

Gymnastic Strength: ABS
1. L-sits – 6 x 10 seconds
2. GHD Back Extensions – accumulate 75 reps

Thursday 5/7
Strength/Skill: Dips – 5 x 5 AHAP

Conditioning: AMRAP20
5 Box Jumps, 30/24
10 Push Press, 95/65
15 V-ups

Friday 5/8
Strength/Skill: EMOM 20
Odd: 2 Clean + 1 Jerk (AHAP)
Even: 3 Bar Muscle Ups

Strength: Back Squat – 4×6 (straight sets)
3 warm up sets then 4×6 straight across

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17 Apr 2015

FIRE IT UP! PATRIOTS DAY

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FIRE IT UP

Great week of training everyone! Tuesday produced a great amount of PR Bell moments with the Push Press, it even generated a PR Train/Congo Line at the 5:3o pm class! I even got Keith C to participate. Boom! Fire It Up! Fire It Up!

Omri returned from Israel last evening and proceeded to TRIPLE PR in some lifts. He was satisfied and went home to bask in all of his glory. :-)

Let’s keep the PR’s coming today with the front squat. See you in the gym.

PATRIOTS DAY 

Monday is Patriots Day and Marathon Monday. It is a wonderful day and logistically it can be a nightmare to navigate around Boston.

This year we will be open for the morning classes: 6 & 7 AM and then closing for the middle of the day. We will reopen for ONE class in the evenings 5:30pm.

Please mark your calendars.

PROGRAMMING

Sunday 4/19
Conditioning: Team Relay Event
Reps of 9-6-3 for time
Strict handstand push ups
Hang power clean, 160/110
Burpees

ABS: 200 reps

Monday 4/20
Strength: Back Squat
4×8 Straight Sets

ABS: 100 reps All hanging

Tuesday 4/21
Conditioning: Complete for time
Run 600m
Row 800m
Run 1000m
Row 1000m
30 Pull-ups
30 Push-ups

Wednesday 4/22
Conditioning: 3 rounds for time
15 Front rack lunges, 115/75
15 T2B

Strength/Skill:
A. Ring Dips – 3 x max reps
B. Flex Arm Hang – 3 x max time, rest as needed

Thursday 4/23
Strength/Skill:
A. Bench Press – 4×8 Straight sets
B. Band Pull Aparts – 4×24 reps

Conditioning: 600m Sandbag repeats
3 rounds with 2 minutes rest between

Friday 4/24
Strength: Clean 2RM

Conditioning: Reps of 21-15-9 of
Hang squat clean, 95/65
Ring Dips

10 Apr 2015

FIRE IT UP FRIDAY! 041015

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Another week has come to an end and the weather continues to merge into Spring and that my friends is AWESOME! It has been great seeing you all get after the WODS and really embracing the bodyweight strength progressions. Take your time with it and it will pay off. I promise!

Spring Fling & Team WOD

For those that may have missed it, or don’t have Facebook, we are going to be celebrating Spring at the Havana Club in Cambridge on April 25th. Get your dancing shoes out and let loose! This is definitely an opportunity for us as a community to do something different. Oh, and guys, remember part of what we do is train to become comfortable with being uncomfortable. More details will be released as the date draws near.

The Team In-House Competition is that Saturday morning. There will not be regular classes. If you are interested be sure to reach out to Mickey to register a team.

Marathon Monday

We are going to be having a limited schedule for Marathon Monday “Patriots Day” on April 20. The 6am and 7am classes are as normal. The gym will then shut down and reopen in the evening for the 5:30pm class. The doors will open at 5pm and remain open until 7pm.

Weekly Programming

Sunday 4/12
Strength: Deadlift 5×3

Conditioning: Reps of 30-23-18-15 for time
Wallball Shots, 20#/14#
Kettlebell Swings, 32kg/24kg

Monday 4/13
Complete for time
Run 400m
21 Box Jumps
9 OH Squats, 115/75
Run 800m
15 Box Jumps
15 OH Squats, 115/75
Run 1600m
9 Box Jumps
21 OH Squats, 115/75

Tuesday 4/14
Strength: Push Press
5-3-2-1-1-1

Conditioning: Reps of 21-15-9 for time
Power Clean, 135/95
Pull-ups

Wednesday 4/15
1A. Turkish Get ups – 3 each side x 6 sets
1B. Push-ups – submax effort x 6 sets @ tempo of 2121

Strength Endurance: EMOM 10
2 Squat Snatch add weight as you are able

Thursday 4/16
Conditioning: AMRAP 20
10 Alternating DB Snatch, 55/35
10 Alternating Pistols
10 Burpees

Friday 4/17
Strength: Front Squat
5-3-2-1-1-1

Conditioning: 3 rounds for time
Run 400m
15 Front Squats, 155/100

Saturday 4/18
Conditioning: For time
Row 5000m – every 1000 m get off the rower and perform 3 rope climb

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05 Apr 2015

Getting The Basics

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A big part of what we try to do is to achieve Virtuosity – performing the common uncommonly well. This is not sexy, per se, but it is paramount to developing truly exceptional fitness. If you watch any of the best athletes competing in any sport, you will see as close to flawless movement as possible.

When mechanics are sound you are more efficient, more powerful. You can better express strength and fitness. These next 8 weeks we are going to pound the basics. We are especially focusing on improving pull-ups (strict then kipping) as well as dips (strict only). Lets review a few principles for each.

  1. Pull-up Progressions
    1. Ring Rows
    2. Strict Pull-ups in a band
    3. Jumping Pull-ups/Negatives/Flex Arm Hangs
    4. Strict Pull-ups
      1. With Load
    5. Kip Swings
    6. Kipping Pull-ups
  2. Dip Progressions
    1. Bench Dips
    2. Stationary Dips in a band
    3. Jumping Dips/Negatives/Dip Supports
    4. Stationary Dips
      1. With load
    5. Ring Dips
      1. With load

PULL-UPS

If you cannot perform pull-ups, the best starting point are ring rows. This will begin providing the strength for the shoulder girdle and is a gateway to the vertical pull-up. After you can complete 3 sets of 15 reps with excellent form at around 30 degrees. You can begin working in some strict pull-ups with a  band. NEVER should there be any kipping in a band. Choose the lightest band you can complete at least 5 reps with and then build up to being able to complete 10 to 15 reps unbroken before moving to the next lightest band. Continue this sequence until you have moved through all of the bands. By this time you can also begin working in some negatives (jump up and slowly lower yourself down to full arm extension), flex arm hangs, and jumping pull-ups. We will not ask you to perform these in a conditioning WOD because they can cause serious trauma when performed under high volume and for speed.

You are now finally ready to begin performing strict pull-ups. Here is a great article outlining how to keep working on getting more strict pull-ups from CrossFit Virtuosity. Even 4 years later, I have not come across a different version that works as well AND you will see that it has work for getting better at upper body pushing movements (the second focus for these next 8 weeks). Once you can complete 5-10 strict pull-ups without coming off the bar, you can begin adding some external loading to your pull-up. Start light and make small jumps.

Kipping

Kipping pull-ups are a necessity in what we do because it allows you to do more work in less time. Therefore as soon as you are performing pull-ups with a band for assistance, we will begin teaching you the kip swing. Caution! We don’t want you to begin performing kipping pull-ups until you can perform at least 5 strict pull-ups. This is to ensure you have developed the strength of the shoulder girdle to withstand the force placed upon it by kipping pull-ups.

DIPS

The progression to performing ring dips mirrors the pull-up progression in a very similar fashion. You can carry over the same rep schemes as you make your way up the ladder to the next progression. Notice there is no mention of utilizing a band once you are beyond the stationary dip? The rings are a dynamic plane and if you cannot stabilize them with your own strength, you have no reason to be on them. Respect the progressions and you will get there.

The DIP progression will end at strict ring dips with the kipping ring dip not being taught. The reason for this is to ensure tension is maintained throughout the entire movement and the shoulder girdle is always stabilized. If you are able to pick up a “kipping” rhythm on your own, so be it.

CONCLUSION

The number one thing I want to convey here is be patient with the progressions. This isn’t about today, tomorrow, or next month. This is about doing this correctly so that you have a base strength that will stay with you forever and PREVENT injuries to the shoulder rather than contribute to injuries.

Determine where you are presently, drop the ego at the door, and begin working towards the next progression. Don’t place a time frame on this, just come in and put in the work every time you walk through the doors. In no time you will be moving up the ladder.

WEEKLY PROGRAMMING

Monday 4/6
Conditioning: Complete reps of 21-15-9 for time

Bodyweight Back Squats
Burpees

Skill/Strength: Abs – accumulate 10 minutes of ab work

Tuesday 4/7
Strength: EMOM 12 – 3 Clean and Jerk
continue to add  weight as you are able

Conditioning: AMRAP 10
10 Deadlift, 155/100
10 AbMat Sit-ups

Wednesday 4/8
Strength: Back Squat 2RM
Perform 7 sets of 2 reps

Conditioning: Row (calories)
Repeat 5 rounds of a 30 calorie row for time

rest 1:00 between efforts

Thursday 4/9
Strength/Skill: Turkish Get-ups
Practice your TGU for 15 minutes. Work up to as heavy of a load as you are able with PERFECT FORM

Conditioning: Complete for time with a 20 minute cap.

30 Snatches, 75/55
30 Snatches, 105/75
30 Snatches, 135/95
15 Snatches, 165/115

Friday 4/10
Strength/Skill:
A. Strict Pull-ups – 5 x submax reps
B. 5 x Handstand hold for max time or handstand walk for max distance

Conditioning: Complete 4 rounds for time of:

7 Handstand push-ups
30 Unbroken Double Unders

Saturday 4/11
Complete for time in a group of 4:

50 Thrusters, 95/65
10 Rope Climbs
40 Thrusters, 95/65
8 Rope Climbs
30 Thrusters, 95/65
6 Rope Climbs

Work must be divided evenly and only one person may work at a time.

It is the last Fire It Up Friday of March and this incessant rain is melting away remnants of what was the WORST winter in my memories. For that I am grateful!

Today we have a classic Girl WOD with “Diane” in classes. 45 reps of 225# deadlifts and handstand push-ups! Here is a little strategy on how to approach this wonderful little gem. The deadlift load is a light/moderate weight. Choose the correct weight for this if 225# is on the heavier side, or you will miss the training effect. The reps should be able to be completed unbroken or one break within the sets. If you are dropping the bar each time from waist height, you have too much loaded. Keep a steady pace so that you can actually breathe. (Think breathing similar to what we teach when performing wallballs).

The Handstand push-ups are going to be where you will struggle unless you can perform 21 unbroken handstand push-ups. You want to have a plan going in as to how many clusters you will need to break the volume into. For example, if you 10 reps of HSPU are the most you have ever completed unbroken, then you should aim for 6/5/4/3/2 to complete the set of 21. You will probably need to reduce that down on the set of 15 to something like 4/3/3/3/2 and finally the set of 9 to 3/3/3. The most important thing is to not go to failure on any particular cluster. The primary muscle groups of the HSPU are small and when they are depleted well…

Good luck and FIRE IT UP!

SCHEDULE CHANGE

Beginning next week, on Mondays and Thursdays the Strength Club will be rolled into the 4:30pm class. Attendees should be prepared for 75-90 minutes of training as opposed to the normal 60 minutes.

Tuesdays, Wednesdays, and Fridays will continue to be CrossFit classes.

PROGRAMMING

Saturday 032815

“OPT Repeatability Test”

3 rounds, at 100% effort:

Row 250m
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
10 Burpees
10 Kettlebell Swings 70/53lbs
Row 250m

Rest 12 minutes between rounds.

Sunday 032915

“Joshie”
Complete three rounds for time of:
40/30 pound Dumbbell snatch, 21 reps, right arm
21 L Pull-ups
40/30 pound Dumbbell snatch, 21 reps, left arm
21 L Pull-ups

Post time to comments.

These are squat not power snatches.

Monday 033015

Front squat 3-3-3-3-3 reps

Post loads to comments.

Tuesday 033115

“300FY”

Max calories in 10 minutes on the Airdyne or on the erg.

Wednesday 040115
Test: Max Strict Pull-ups

Test: Max Kipping Pull-ups

Conditioning: 5 RFT
15 Unbroken Wallball Shots, 20/14
15 Unbroken Double Unders

Thursday 040215
Strength/Skill: Ring Dips 5-5-5-5-5

Conditioning: Complete 3 rounds for max distance
Row 4 minutes

rest 3 minutes between sets

Friday 040315
Conditioning: AMRAP 20

1 Rope Climb
then perform 3 rounds of:
5 Power Snatch, 75/55
7 OH Squats, 75/55
9 Burpees

Saturday 040415
Strength/Skill: Strict Pull-up Ladder
4 sets building up to 6 reps (work in groups of 3-5 people resting only as your squad performs their reps)

Strength/Skill: Push-up Ladder
4 sets beginning with 5 reps building up to 10 reps (work in groups of 3-5 people resting only as your squad performs their reps)

Conditioning: Tabata Squats

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20 Mar 2015

Fire It Up Friday! 032015

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It has been a great week of training in the gym. Nice to see some faces that have been away this winter getting after it. Mother Nature is still playing some games with us with the weather variability. She’ll settle down soon. I hope.

Fire It Up! Fire It Up!

The PR Bell was ringing this week. Nothing gets me more pumped than when I have an entire class hitting new lifetime personal bests in a lift. It is truly electric. Each person just starts feeding off of the other’s previous attempt and by the end of the session, everyone is moving weight that they never thought they would be able to move.

5:30pm Class all rocked out Lifetime PR's last night.

5:30pm Class all rocked out Lifetime PR’s last night.

Meet Justine A!

Please welcome Justine to Our Crew! Justine is in the picture above on the far left. She has been training with me privately since December and just recently began training in our group sessions. She is awesome!

When Justine is not training with us here, she is a Wushu practitioner. Wushu is a form of Kung fu that has developed into a sport and is regulated by the International Wushu Federation. There are two disciplines: forms and sparring. Justine participates in forms. Think rhythmic gymnastics with Kung Fu Panda kicks and swords. AWESOME RIGHT! Justine is training with us to continue advancing in her sport.

Justine is also a Foodie. Audrey, you and her need to get together. You will usually see Justine in our 5:30pm class and be sure to introduce yourself to her and welcome her to Our Crew.

St. Patrick’s Day

Thanks to those that rocked out in great spirit for St. Paddy’s Day on Tuesday. The winner of the $15 Starbucks card is…Audrey H! Audrey was decked out head to toe in green with shamrock headband. Congratulations Audrey! (Her pic can be found on Instagram, I have yet to figure out how to save an image from there!)

SFH – This Saturday Get Some Deals and Save Some $$$$

Will from Stronger Faster Healthier is going to be visiting with us again on Saturday from 9-12. He is going to have a table set up for all to sample products. If you have never used any of SFH’s protein or fish oil, this will be your chance to try before making any purchases.

I personally LOVE the FUEL. FUEL is their anytime, everyday protein and I mix it with some frozen berries, greek yogurt, chia seeds in my blender to make a delicious smoothie.

Any purchases or orders placed this Saturday ONLY, you will receive 10% off your purchase.

Programming

Here is this upcoming week’s programming:

SATURDAY 3/21/15
For time:
21 Handstand push-ups
500 meter Row
21 Weighted pull-ups
15 Handstand push-ups
500 meter Row
15 Weighted Pull-ups
9 Handstand Push-ups
500 meter Row
9 Weighted Pull-ups

SUNDAY 3/22/15
In teams of two, complete as many rounds as possible in thirty minutes of:
25 Burpees
Average body weight back squat, 15 reps
One partner working at a time.

MONDAY 3/23/15
5 RFT
15 Burpees
15 Power Snatch

TUESDAY 3/24/15
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

WEDNESDAY 3/25/15
AMRAP 15
15 calorie row
15 deadlifts 135/95
15 wall balls

THURSDAY 3/26/15
Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Post rounds completed to comments.

FRIDAY 3/27/15
“Diane”
21-15-9 reps for time:
Deadlift 225 lbs
Handstand push- ups

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13 Mar 2015

What’s Under The Kilt?

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St. Patrick’s Day is next Tuesday and we are going to have a little fun with it. Let’s get in the spirit of the holiday that this city so enjoys! We are running two different mini contests. One of which is very simple and every one can easily participate. The second…requires a bit more on your part and the reward, in my humble opinion, is far more valuable.

Here are the details:

Contest #1: Wear your favorite green workout outfit during your WOD on Tuesday. Make sure that your Coach takes a picture with you (in the group) and posts it to our social media sites: Facebook, Twitter, and Instagram with the #whatsunderthekilt.

Each participant will be entered to win a $15 Starbucks Coffee Card. BONUS: If you wear a green VINTAGE CrossFit Boston T-shirt, your name will entered twice to win the $15 Starbucks Coffee Card and double your chances of being chosen.

Contest #2: Wear a Kilt OR any Tartan/Plaid design (SHORTS/SKIRTS/PANTS/KILTS ONLY – SOCKS DON’T COUNT) during your WOD on Tuesday. Make sure that your Coach takes a picture with you (individually) and posts it to our social media sites: Facebook, Twitter, and Instagram. You then need to share it with your friends and family along with the #whatsunderthekilt. Tweet and post to @crossfitboston along with the #whatsunderthekilt.

The person with the greatest amount of likes/shares/retweets will win – 3 Personal Training Sessions with yours truly.

So, lets have some fun with this and I will have some Guiness on sight to enjoy post WOD.

 

cartoon courtesy of Cagle Cartoons.

cartoon courtesy of Cagle Cartoons.

Programming

SATURDAY 3/14/15

Five rounds for time of:
115/75 pound Push-jerk, 15 reps
15 L pull-ups

SUNDAY 3/15/15

Teams of two, one partner working at a time. Partition work as needed.

“Partner Eva in a Boat”
Five rounds for time of:
Row 1000 meters
2/1.5 pood Kettlebell swing, 30 reps
30 Pull-ups

MONDAY 3/16/15

“Angie”

For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats

TUESDAY 3/17/15

“Narf”

Three rounds, 9-15- and 21 reps, for time of:
Pull-ups
95/65 pound Thruster

WEDNESDAY 3/18/15

“Backwards Elizabeth”

9-15-21 reps of:
Ring dips
Clean 135/95 pounds

THURSDAY 3/19/15

1. Deadlift 1-1-1-1-1-1-1 reps

2. AMRAP 8
8 total pistols
8 deadlifts at 50% of day’s heaviest

FRIDAY 3/20/15

AMRAP 12m

5 DB Cleans, AHAP
10 DB Push Press
15 DB Squats


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