Blog Archive

Weekly Programming


Fire It Up baby! It’s Friday and the last one for the month of August AND today is the exact day 10 years ago that CrossFit Boston opened for business. Pretty cool indeed! The summer is officially winding down with school beginning again. We want to welcome back those that have been away. We are looking forward to your return.

There is A LOT happening in September. Here is a quick run down and it may not be in any way complete, excuse me if I forget something.

Labor Day WOD – Rugged will be joining us Full Force on Labor for our 10am WOD. It will be either a Partner or TEAM WOD. Afterwards we will be firing up the grill so either bring some meat, a side dish, or some beverages.

Saturday 9/12 – “Glen” It has been 3 years since the attack to the US Embassy in Libya. Glen Doherty was a member at CFB when he was back visiting his hometown of Winchester, MA. On Saturday we will be honoring his memory with the HeroWOD named in his honor. We will have SFH at the gym to sponsor the event.

Sunday 9/20 – Ladies Brunch and Spa Day – Violet Skin Boutique (Brookline, MA) will be sponsoring a “Spa Day” for our Ladies 11am. More details will be released next week but partake in some mimosa’s and bloody mary’s while sampling some all natural skin care products. Pamper yourselves ladies!

Weekends – Rugged CrossFit members will be here at CFB on the weekends as we continue beginning the transition. The schedule will be growing as well on the weekends to accommodate.

This month we will be focusing on the pistol (single leg squat), continuing grip strength work, and some uni-lateral overhead strength work with dumbbells and kettlebells.

Saturday 082915
Power: Clean & Jerk – work up to a TMFD (20 minutes)

Work: Partner WOD
Complete for time
Row 5000m
Max Handstand Push-ups

Partners must alternate every 10 reps. Record time and reps completed.

Scaling: Reduced ROM HSPU or DB shoulder press

Sunday 083015
7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

Monday 083115
Strength: Deadlift – 1RM (20 minutes)
10 x 1 (ascend to AHAP)

Work: AMRAP12
30 Swings, 32/24
12 Ring Dips

ABS: 3×12 – leg raises (add weight if able)

Tuesday 090115
Skill: Pistol Progression
Pistols – 50 reps each leg (alternate every 5 reps and add weight as able)

Work: EMOM 12
Odd – 3 Touch and Go Squat Cleans (Moderately Heavy)
Even – 7 Chest to Bar Pull-ups

Grip: Pinch Grip work

Wednesday 090215
Work: Complete each interval for time
Row 2k
rest 10 minutes
Row 2k
rest 10 minutes
Row 2k

Each round should be a strong effort but not maximal. Aim for negative splits. In between sets perform mobility.

Thursday 090315
A. Kneeling Single Arm Overhead DB Press – 3×8 each arm
B. Single Arm DB Bent over row on a bench – 3×8 each arm

Work: Complete 3 rounds for time
Run 1 lap
15 Front Squats, 135/95

A. L-sit – 6 x 30 seconds
B1. Reverse Hypers – 3 x 10
B2. Back Extensions – 3 x10

Friday 090315
TEST: “Diane”
Reps of 21-15-9
Deadlift, 225/155
Handstand Push-ups

Skill: Pistol Progression
Pistols – 60 reps (alternate every 5 reps, add weight as able)

21 Aug 2015

FIRE IT UP! August 21, 2015

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We are into our second week of partnering with Sweat Angels. How this works is very simple. Each time to you come to the gym and workout, log on to your Facebook account and “Check-in” on the CrossFit Boston Facebook page.


1. Every check in by a member or a staff will result in $0.20 being donated to the cause. This month the cause is partnered with You can rest assured that each month the organization has been vetted to ensure that all donations are going directly to the cause and not supporting the overhead of the staff.

SweatAngel Cause August


2. By checking in you will be helping the gym grow by increasing our exposure to a network of people that we may never have been able to reach.

These last two weeks alone has resulted in 19 new page likes and almost 200% more impressions since beginning the partnership. Thus far we have seen 47 check-ins. I want to see over 100 hundred check-ins before the end of the month. If we do it, I will perform 100 burpees!


The last week of August has arrived. We are winding down the single leg strength and grip cycles. This week we are going to be testing the work. Its going to be exciting to see the improvements. Today we already witnessed some of the benefits with Pull-up Madness resulting in some new leaders. I know that some of this is not sexy but the hard work never is. Keep grinding away at it and you will come out better on the other side.

Saturday 082215
Power: Snatch – 17 minutes to work up to a technical max for the day

Work: Complete reps of 21-15-9 for time
Wallball Shots, 20/15
Unbroken Double Unders

Sunday 082315
Power: 3 x 3 broad jumps (max distance)
Cover as much distance in 3 jumps. The jumps are to be touch and go.

Work: EMOM 20
15 Unbroken Double Unders
5 Deadlift @ 70%

Monday 082415
1. Shoulder Press – work up to a heavy single
2. Clean – work up to heavy double

A. Toe 2 Bar – 4×10
B. Reverse Hypers – 4×10

Tuesday 082515
TEST: Back Squat – 3RM

Work: EMOM 15
2  Bar Muscle-ups
6 Front Squats, 115/75

Sub 4 CTB Pull-ups if you cannot perform bar muscle-ups
Sub 5 Pull-ups if you cannot perform CTB pull-ups

Wednesday 082615
Warm-up: As Many Rounds For Quality – 6 minutes
25 Russian Swings, 24kg/16kg
10 Inchworms with 2 Push-ups
10 Ring Rows
10 Bootstrappers
10 Air Squats

Work: Row 100m x 10
1 minute of active rest on the rower between each set.

Grip/Hand balancing:
A. Max Bar Hang x 3 attempts
B. Handstand walk 3 x 50′

Thursday 082715
TEST: Run 1 mile

A. Dumbbell Shoulder press – 6×3 (ascend to AHAP)
B. Max Strict Pull-ups

A. AbWheel Roll outs – 3×10
B. Back Extension on GHD – 3×10-15

Friday 082815
1. Push Press – 1RM
2. Bench Press – 5 RM

Grip: Pinch Grip

Work: Row 15 minutes (at easy pace)

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13 Aug 2015


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I am away on a little family vacay visiting my family back in Pittsburgh/Latrobe. I don’t venture home too often but this year while home the Thompson’s will be in town for the Family Reunion and Jessica and the girls will meet as many as 50 relatives for the very first time. This is the first time Jess and I have been away since February break. It’s important to break away and recharge the batteries. With the work that has been put into finalizing the merger with Rugged this is exactly what the doctor ordered.

The original prescription of CrossFit included getting away from the gym from time to time and using your fitness in other endeavors. It’s meant to be more than just being good at fitness. Use that fitness, outside the gym walls. Wicked Fit. For Life! This week I am not going to be touching a barbell. I will be running, playing, (gasp) swimming, and using my body as the only resistance that I will move. I am looking forward to it.

I won’t be around to see Nancy tomorrow. Do me a favor, go to our Facebook Page and check in and post your Nancy results. I think you all will crush the leaderboard and I want to be there in spirit if not in person.


We have partnered with Sweat Angels. As a community we used to be very involved with giving back through various causes, think Fight Gone Bad for those that have been around for a while. Lately we fell off track.

Sweat Angels is a way for us to get back involved and continue to do it on a regular basis. How does it work? I pay a monthly subscription. With a certain number of checkins on our CFB Facebook page, money is disbursed to the cause that has been chosen for that month. (This month we are raising money to help build schools for children in poorer countries.) The community supports a great cause. The gym benefits by the exposure to your sphere of influence. It is referral marketing at its best.

Lets do some great things together. Please help by checking in each and every time you come to the gym. let your friends know that you are here and what you are doing. We will help those that need it and help CFB continue to grow!


Week 4 of grip work, single leg strength, and upper body strength. Listen, I cannot emphasize the importance of developing killer grip strength. It will improve your lifts and gymnastic work. Don’t skip it and don’t half ass it.

Saturday 8/15
A. DB Shoulder Press – 6×3 (ascend to AHAP for the final set)
B. Legless Rope Climb – 1/2 way up the rope (test the grip strength)

Work: Complete 3 rounds with a partner (divide the work as you please)
Run 2 laps
10 Bear Complexes, 115/75
20 Pull-ups

Sunday 8/16

7 rounds for time of:
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees

If you have a 20-lb. weight vest or body armor, wear it.

Monday 8/17
Strength: Reverse Lunges (bar on back) – 6×3 each leg (ascend to AHAP)

TEST: Run 1 mile (3 laps) for time

Work: For time
50 Burpees
25 Unbroken Wallball Shots, 20/15
12 Handstand Push-ups

Tuesday 8/18
Strength: Push Press – work up to a heavy 2 (15 minutes)
3 sets of 2 PP + 1 Jerk @ 90% of your heaviest weight for the day

Work: “Mary”
5 Handstand Push-ups
10 Pistols (5 each leg)
15 Pull-ups

Wednesday 8/19
Strength: Deadlift – 5 x 3 (ascend to AHAP)

Work: 3 rounds for time
Run 1 lap
1 Rope Climb
10 Clean and Jerk, 135/95

Thursday 8/20
Work: 5 rounds for time
Row 20 calories
15 Ring Dips

GRIP work:
A. Farmer Carry – 3 x (gym floor)
B. 3 x 20 sec flex arm hang

Friday 8/21
1. RFESS – 3×5 (add weight to 8/13)
2. Step-ups – 3×5 AHAP

TEST: Pull-up Madness
With a continuously running clock, perform 1 pull-up on the first minute, 2 pull-ups on the second, 3 pull-ups on the 3rd…Continue as long as you can until you cannot complete the corresponding reps to the minute.

07 Aug 2015


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This was a fun week at CrossFit Boston. There were some real solid efforts in the training sessions. I thought Monday’s thruster/pull-up ladder was difficult as was Wednesday’s Deadlift EMOM. From my conversations in the gym, many of you felt the same way.

The week finished with a 3k row test and the noon class had an epic battle between Chris and Pat before Chris pulled away and rowed a very solid sub 11 minutes. Great work brother. Be sure to put your time into ZenPlanner WOD tracking and claim your spot on the virtual leaderboard.

On a different note, I coached a class over at Rugged CrossFit this week and then met and spoke with their community afterwards during their Town Hall. It is always a challenge coaching athletes you have never seen move before. It worked out well and the effort was outstanding. The Town Hall meeting was very well attended and I was there until after 10pm bringing everyone up to speed. As you may expect their are a myriad of emotions to all of the change that is occurring but is overwhelmingly positive. I know that they are going to be great addition to the CrossFit Boston community. You shall expect to begin seeing many of them dropping in on occasion to become more familiar with our facility and to meet you all!


Morry has been a private client of mine for the last 14 years, before CFB even opened. We usually train on Monday and Wednesday mornings. Morry “retired” a few years ago as an assistant principal in the Brookline School District and promptly picked up 3-4 jobs depending on the year. His jobs consisted of a Ski Ambassadorship on Killington Mountain; Tour Guide of Fenway Park for the Boston Red Sox; VIP Parking Attendant for BC Football Games; and a Hot Air Balloon Chaser in Vermont. As you may have already guessed, he is not one to sit around much.

This past Tuesday Morry, along with his wife Carol and son CJ, opened up a niche retail store in Coolidge Corner called the The Olive Connection. I stopped in to say hello on Wednesday and see the shop. It is beautiful. The store focuses on olives, olive oils, balsamic vinegars, local cheese and meats, honey, spices, etc. Though they are a retailer of such products what they are really offering  is a specialty shop that specializes in flavors and tastes for those that really enjoy cooking and eating.

You can stop in and taste the many options and try something totally new and outside your normal scope of practice. I tasted many oils and vinegars while there and settled on a Chocolate Espresso Balsamic Vinegar. It is delicious!

The store is located on 1426 Beacon Street (outbound side) just past the center of Coolidge Corner. It’s worth the trip even if it is out of your way. Let Morry know that you are a fellow CFB member!

Morry achieved TWO milestones this week: He opened his first business AND he dropped his bodyweight under 200 for the first time since high school! Congratulations Morry!

Morry achieved TWO milestones this week: He opened his first business AND he dropped his bodyweight under 200 for the first time since high school! Congratulations Morry!


Here is the next week of Programming. More grip work on the horizon. Don’t skip it, it will help you in many facets of the programming later.

Saturday 8/8/15
Tolly’s Off To Journalism School WOD
With a Partner AMRAP 20
10 Push-ups with a side plank (Rx+ with DB’s)
10 Burpee box jumps, 24/20
10 Push-ups (Rx+ Clapping Push-ups)
10 GHD Sit-ups

This is a Partner workout. Partner 1 will perform the work above while partner 2 will run 1 lap (1/3 mile = 536m). Partner will 2 will pick up where partner 1 left off as he goes out for his lap. Continue this cycle for 20 minutes.

Sunday 8/9/15
“Adam Brown”
2 Rounds for Time:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wallball shots, 20 pound ball
145 pound Clean, 24 reps

Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown, 36, of Hot Springs, Arkansas, was killed on March 17th, 2010 in Komar Province, Afghanistan, in a battle against heavily armed militants. He is survived by his wife, Kelley, two children, Nathan and Savannah, and by his parents.

Monday 8/10/15
Strength: Split Jerk 3×3

Work: AMRAP12
20 Unbroken Double Unders
16 Pistols (8 each leg)
12 Pull-ups (Rx+ CTB)
Grip Work:Pinch Grip – 3 x submax attempts

Hold the head of a hexagonal DB in each hand. Do not go to full failure, work to an effort that is just shy so you can recover and repeat.

Tuesday 8/11/15
Strength: Clean 6×2 ascend up to a heavy 2
Work: Dumbbell DT
5 rounds for time
12 Deadlift, 55/35
9 Hang Power Clean
6 Shoulder to overhead
Grip work: ABS/Grip
A. AbWheel Rollouts – 3×10
B. Back Extensions – 3×10-15
C. Crush Grip (Farmer Carry Holds) – 3xmax attempt HEAVY
Wednesday 8/12/15
A. Dumbbell Bench Press – 3×6
B. Dumbbell Bent over row – 3×6
Work: 6 rounds for time
200m Run
20 Squats (Rx+ with a 45 bar unbroken)
Thursday 8/13/15
Strength: A. RFESS – 3×5 (heavier than 8/3)
B. Bar Hang – 3 x max time (add weight if more than 1 minute)
Work: EMOM12
2 Snatch, ascend to AHAP
Friday 8/14/15
TEST: “Nancy”
5 Rounds for time:
400 Meter Run
15 Overhead Squats (#95/#65)
ABS: A. AbWheel Rollouts – 3×10
B. Reverse Hypers – 3×10


Today is the eve of our 10 year Anniversary Month! Much has changed over the last decade. I can remember starting out in a tiny (600 soft) yoga studio in Brookline Village with about 25 people that put their trust in me as they began this journey with a program called CrossFit. They were not really sure what it meant exactly except that you worked really hard, got sweaty, and hung out with some awesome people! I guess some things haven’t changed much at all really.

Today only a few of those original 25 are with us and they are the true Tribal Elders! I am very grateful to all of their support over the last 10 years and I consider myself fortunate to be a part of your lives.

With our 10 year Anniversary upon us, I am pleased to announce that there is another change happening. I have been speaking the last couple of months with Rob Stephenson the owner of Rugged CrossFit. I am pleased to announce a deal to merge our to CrossFit communities!

In the course of the next 30-60 days Rugged will cease operating in their current space and its members and equipment will migrate here to 100 Holton Street and we will become one super community! Rob will be coming on board as a Teammate/Coach. He brings with him a ton of experience and a philosophy of training that will make this transition very easy.

I have had the opportunity to sit and really get to know Rob and I am super excited that he will be joining our Team. Having another outstanding Coach on the Team is never a bad thing. We share a common vision of what fitness is and how it should be used.

There are many details that still need to be worked out on the day to day logistics such as schedule changes, etc. I will need help from all of you with feedback. I will be sending out a survey with some questions pertaining specifically to your needs as far as scheduling. Your assistance will help ensure a smooth and thorough transition for everyone!

Be on the lookout for some upcoming events as well to introduce members of both communities to each other. It’s going to be a blast and a great fusion of energy!



With the new month comes a new focus for the programming. We are going to continue the emphasis on building your aerobic base through running and rowing. Gymnastics will focus on grip strength training via bar hangs, farmer holds/carries, pinch and crush grips. Grip training will improve any movement that involves pulling.

For the Upper body we are going to be working the overhead lifts: press, push press, and jerk. The previous two months work with HSPU and hand balancing/walking will show the benefits to your overhead strength when we test various rep range maxes.

In August we will be emphasizing the single leg squat variations. This will help expose any imbalances between the legs and minimize them.

Here is next week’s programming:

Saturday 080115
Heroes31 Project
AMRAP 31 with a partner
8 Thrusters, 155/105
6 Rope Climb, 15′
11 Box Jumps, 30/24″

Like the warriors of our armed services, this WOD is about working together, sacrificing yourself for your teammate, and accomplishing the mission together. Partner 1 performs the workout listed above. Partner 2 runs 400m with a sandbag (45/25). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400m run, while Partner 2 continues the workout where Partner 1 left off.

Sunday 080215
2 Power Clean + 1 Jerk, AHAP

rest 1o minutes

3 Rounds for time
Run 2o0m
7 Power Clean (use best weight from above EMOM)

Monday 080315
A. RFESS (Rear Foot Elevated Split Squat) – 3×5 each leg
B. Bar Hang – 3 x max time

Work: AMRAP10 Ladder
2 Thruster, 95/65
2 CTB Pull-ups
4 Thruster, 95/65
4 CTB Pull-ups
6 Thruster, 95/65

With a continuously running clock for 10 minutes complete as many reps as possible. Increase the volume by 2 reps for each movement each round.

Tuesday 080415
Strength: Shoulder Press – 5×5 (ascending weight)

Skill: 3 x 1 lap around the building (not timed but hard effort each time)

Work: 3 RFT
10 Power Cleans, 115/75
20 Unbroken Wallball Shots, 20/15 (30#/20# Rx+)

Wednesday 080515
A. Weighted Step ups – 3×10
B. Plate Pinch – 3 x max time

Work: EMOM 10
5 Deadlift, add 10/5# each round

Thursday 080615
Work: 6 RFT
Run 1 lap
20 Pull-ups

Grip/ABS: 1. Crush grip – 3 x max
2. Strict T2B – 3×8

Friday 080715
1. Push Press – 5×5, ascending

2. Thruster – 3×8, ascending

Work: Row 3k

24 Jul 2015

FIRE IT UP! July 24, 2015

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Did you see the videos of Papa Grouse and Young Ethan performing their first pull-ups? Papa Grouse hit his first unassisted pull-ups in what may be 50 years! Ethan has his first at the age of 12. Great work and way to FIRE IT UP GUYS!

Keep working on the hand balancing and hand walking everyone. It’s a skill that requires some dedication and regular practice. Competency in both will lead to greater gains in all of your overhead movements. Be sure to “grip” the floor with your fingers too. If you keep ALL of your weight in the heel of the palm it would be the same as walking on your heels only. Stand up from reading this and now go and try to do just that.


I have received a few questions about the events of The Festivus Games. Here is the link with all of the workouts. It explains the requirements and where there is strategy left to the individual. If you are still unsure about a particular event be sure to ask your coach.

Yes, this is a competition…BUT this is about having fun. Testing all of the hard work that you put in week in week out here at the gym. DO NOT Stress out about this. Watch this video put out by the events organizers.

If you are even slightly interested, sign up now to save some $$$$. REGISTER HERE.


Tomorrow’s 9:30am class will double as a farewell WOD for our good friend Shannon (Flahive) Marshak. Come on in, train hard and then raise a glass to say, “goodbye for now” as she and Michael are moving to Boulder, CO.

The WOD is a doozy too. :-)


Its the last week of July already. I am working on August’s programming. Be ready for some extra power work, more single leg strength work, and some grip work.

Friday 072415
A. Shoulder Press – 3×3 @ 90% of 5RM (7/2)
B. Horizontal Body Rows – 3×8 (3121 tempo)

Conditioning: 5 rounds for time
Run 1 lap (1/3 mile)
15 Front Squats, 155/105 (Rx+ 185/125)

Saturday 072515
Warm-up: 2 rounds
Run 2 laps
10 walking lunges
5 Strict Pull-ups
10 Dips
15 Air Squats

Work: Complete 5 rounds for time
15 Pull-ups (Rx+ 15 CTB Pull-ups)
12 Power Cleans, 135/95
9 Handstand Push-ups

Sunday 072615 – HEROWOD
10 rounds for time
10 Thrusters, 95/65
10 Ring Push-ups

Monday 072715
Work: AMRAP 20
Run 1 lap
12 Shoulder to overhead, 115/75
12 Back Rack Lunges (6 each leg)

ABS: A. AbWheel Rollouts – 3×10
B. Back Extension – 3×10-15

Perform A/B as a superset. Rest 2 minutes in between each superset.

Tuesday 072815
Strength: Front Squat – 3×5 add 5-10# compared to 7/16
~perform 3 sets of max ring dips between each working set

Skill: Practice your hand balancing off of the wall for 8 minutes

Work: Row 100 calories for time & distance

Wednesday 072915
Strength: A. DB Bench Press – 4×6 (compare to 7/9)
B. Horizontal Body Rows – 4×6 @ tempo of 2121

Skill: Rope climb x 10

Work: 3 Rounds for time
20 Box jumps, 20″
25 OH Swings, 24/16kg
30 Knee to elbows

Thursday 073015
Skill: Run 100M x 5
These should be about 85% effort. Focus on solid mechanics and jog back to the start.

Power: Box Jumps 5 x 2 @ max height

Work: EMOM 12
3 Power Snatches – ascend to AHAP

Friday 073115
TEST: “Helen”
3 rounds for time
Run 400m
21 Swings, 24/16
12 Pull-ups

Strength: Pistols with weight – 6×3 each leg

ABS: A. AbWheel roll-outs – 3×10
B. Reverse Hypers – 3×10-15


We are hosting our first competition (with others outside of the gym) this October 17th. CFB is proud to partner with The Festivus Games. This competition is specifically geared for the Novices, Intermediates & Masters. NO FIRE BREATHERS ALLOWED!

This is meant to be fun and put yourself a little out of your comfort zone and see how you respond. I would love to see great representation from the gym.

The workouts for the event are already posted here.

You can register HERE for the event!



We are still working on developing your handstand holds and hand walking. Be diligent as this is an elusive skill set. When you establish the muscular coordination to hold the handstand, you will begin seeing an increase in your other overhead lifts because you will have greater muscular activation and have developed the smaller stabilizing muscles of the shoulder girdle.

Saturday 071815
Warm up: Row 5k

Conditioning: Complete 2 rounds each of this relay
20 Deadlift, 250/175
15 Shoulder to Overhead, 155/105
10 Burpee Box Jumps, 24/20

Sunday 071915
Complete 5 rounds for time
Run 800m
Rope Climb x 5
50 Push-ups

Monday 072015
A. Front Rack Split Squat – 4×6 add 10# from 7/11
B. Barbell Bent Over Row – 4×6 add 5-10# from 7/11

Conditioning: “Fran”
Reps of 21-15-9 for time
Thruster, 95/65

Tuesday 072115
Warm-up: Run 1 lap (1/3 mile)

A. Handwalking – 4×50′
B. Skin the cat – 4×3 reps
C. 1 Rope Climb

Conditioning: 5 Rounds for time
Row 30 Calories
30 Push-ups (Rx+ 10 HSPU)

Wednesday 072215
A. Back Squat – 5×3@90%
B. Chins – 5×3

Conditioning: AMRAP 12
10 Pistols
6 Snatch, 135/95
3 Muscle ups

Thursday 072315
Warm-up: 2 rounds for quality
50 Swings
10 TGU’s

Skill: Handwalking – 5×50′

Conditioning: AMRAP 10
15 Deadlift, 135/95
15 V-ups
15 Unbroken Double Unders (Rx+ 30 UB DU’s)

Friday 072415
A. Shoulder Press – 3×3 @ 90% of 5RM (7/2)
B. Horizontal Body Rows – 3×8 (3121 tempo)

Conditioning: 5 rounds for time
Run 1 lap (1/3 mile)
15 Front Squats, 155/105 (Rx+ 185/125)

10 Jul 2015

FIRE IT UP! July 10, 2015

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Fire It Up! Fire It Up!

Boom goes the FIREWORKS! The 4th of July has come and pass. We are officially in summer and that means beaches and BBQ’s and more opportunities for social engagements. It’s awesome, I know. With BBQ’s there are beers, margaritas, and other concoctions. Enjoy them! Hell this is life. Don’t be the person at the party that brings his own food or doesn’t partake in a nice, cold, brew because you’re “training”. Your friends will stop inviting you to hang out. Seriously. Relax and enjoy. Be sure to drink some agua in between and don’t go crazy with the booze. Then be sure to get back to your clean eating and training.


In case you missed it, this month the programming is focusing on the following areas: Front squats & front rack split squats, some light volume/speed work with running, and hand balancing/hand walking.

The front squats are going to be programmed at an increasingly higher intensity (beginning off of the 3RM) and alternated with the split squat to develop more single leg strength. Next month we are going to be training the squats exclusively with single leg movements (Thank G2)!

You will see running at least 3x each week. Either within the WOD or as a stand alone. The distances will vary with the majority in the 200m-500m ranges. It’s not necessary to time each interval when they are programmed but rather put in a strong effort and minimize the rest. We will be testing this in the next month.

All of the handstand balancing and hand walking is a higher level skill and will improve the strength of your shoulder girdle. Thus you will improve your overhead lifts and you should see improvement in your snatch as well.

There you have it. Consider yourself in the know.

Saturday 7/11
A. Front Rack Split Squat – 4×6
B. Barbell Bent over row – 4×6 (add 5-10# from 7/2)

5 skin the cats
10 OH Swings, 32/24
200m run

Sunday 7/12
Skill: Run – 5x200m

Conditioning: “Roy”
5 rounds for time
15 Deadlift, 225/155
20 Box jumps, 24/20
25 Pull-ups

Monday 7/13
Skill: Handstand Holds (off the wall) 6 x 30-60 seconds

Odd: 7 CTB pull-ups
Even: 30 UB Double unders

Odd: 3 Snatch
Even: 30 UB Double unders

Tuesday 7/14
Warm-up: AMRAP 8 “Cindy”
5 Pull-ups
10 Push-ups
15 Squats

A. Deadlift 5×5
B. Push Press 5×8 @ 70% of 1RM

8 KTE’s
8 Push-ups

Wednesday 7/15
Warm-up: Run 1 mile
50 TGU’s
Run 1 mile

Skill: Handwalking 4×50′

ABS: Back extensions 3×15
AbWheel rollouts 3×10

Thursday 7/16
A. Front squat 3×5 (add 5-10# from 7/7)
B. Horizontal Rows (rings or suspension trainers) 3×8

Conditioning: 7 rounds for time
7 Back squats (from the ground), 135/95
7 Handstand push-ups

Friday 7/17
Warm-up: “Grace – Lite”
30 Clean and Jerks (GTO), 95/65

A. Dumbbell shoulder press – 4×8
B. Weighted Step ups 4×8 each leg

Conditioning: 6 rounds for time
20 Lunges each leg with a 45/25 plate overhead
10 Ring Dips
200m run

03 Jul 2015


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The handstand push-up test on Wednesday netted 22 consecutive reps from Matt “MEATON” and 14 reps from Cori B! Great job by the rest making the Gym Record Boards!

Today we are observing the Independence Day of our great nation. To honor her, I have programmed a #HEROWOD that we have not yet performed here at CFB: “Bull”. “Bull” consists of 2 rounds for time of:

200 Double Unders
50 Overhead Squats, 135/95
50 Pull-ups
1 Mile run

It is dedicated to U.S. Marine Corps Captain Brandon “Bull” Barrett, 27, of Marion, IN, assigned to the 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based out of Camp Lejeune, NC, was killed on May 5, 2010, while supporting combat operations in Helmand Province, Afghanistan.

He is survived by his parents Cindy and Brett Barrett, his sisters Ashley and Taylor Barrett, his brother Brock Barrett, and his grandmother Carmen Johnson.

Put your head down and grind this one out. Share a barbell with a friend to build in the rest on the squats. When you are done, raise a glass!


June is now behind us and we are moving on from our focus with the Snatch, Handstand Push-up, and high volume Back squat. It was obvious that the “laser beam” focus really paid off with the results by you all.

This month we are going to shift focus from the back squat to the front squat AND the front rack split squat. There won’t be high volume but there will be high intensity each time and then testing at the end of the month to see where the new 1RM/3RM falls. These two movements are going to immediately transfer to other lifts: clean, snatch, thruster, pistols.

On the gymnastics front, we are transitioning from the HSPU to hand walking and hand balancing off of the wall. It’s time to break free from our comfort zones and grow.

Last, we are going to improve your work capacity via focusing on running and rowing both within the WOD’s and outside of the WOD with repeats.

Friday – 7/3
“Bull” – 2 rounds for time
200 Double Unders
50 OH Squats, 135/95
50 Pull-ups
Run 1 mile

Saturday – 7/4 OPEN GYM (9-10:30)
Lumberjack 20 or LEVEL 1 TEST

Sunday – 7/5 – LEVEL 1 TEST

Complete 5 rounds of:
1 Strict Pull-up, 1 rep   from full extension to chin over bar, no kip
1 Dip, 1 rep   active shoulders, full lockout at top, greater than 90 degree at elbow
1 Horizontal Ring Row, 1 rep  hands touch chest
3 sec. L-sit, active shoulders, knees above hips, legs almost straight, demonstrate control
1 sec. Handstand, on wall, tight hollow body, demonstrate control

Complete in less than 5 minutes, 2 rounds of:
250 meter row
10 dumbbell snatchs per arm (20 total) 25# women, 35# men
10 x 10″ box jumps

Monday – 7/6
Skill: Run 1600m

A. Dips – 3×3
B. Chins – 3×3

5 rounds for time
Row 250m
25 Thruster, 95/65

Tuesday – 7/7
Strength: Front Squat, 3×5 reps @ 90% of 3RM

Skill: Handwalk 4×50′

Conditioning: AMRAP 7
7 Burpees
7 Double Unders
7 Toe 2 Bar

Wednesday – 7/8
Conditioning: “Diane”
Reps of 21-15-9 for time
Deadlift, 225/155
Handstand Push-ups

Recovery: Row 1k

ABS: Ring/Suspension Plank holds – 5 x 30 sec up to 1:00

Thursday – 7/9
Skill: Run 3x600m

A. DB Bench Press – 4×6
B. Strict Toe 2 Bar – 4×6
C. Handwalk – 4×50′

75 Wallball shots for time
M-20# to a 10′ target
W-15# to a 9′ target

Friday – 7/10
1. Power Clean – 5×3
2. (1 Push Press + 1 Jerk)/2 x 5 sets

Complete reps of 18,15, 12, 9, 6, 3 for time
Burpees to a 45# plate

When you walk up the stairs to the lounge, you notice the 5 poster boards hanging on the wall. The poster boards are the original creation of Dave Werner, founder of CrossFit Level IV and they define a limited set of physical skills and set progressive benchmarks in these skills.


Using these benchmarks, you can develop a personalized set of goals for improving your fitness. The purpose of these boards is to help the majority of our members to develop truly well rounded general fitness. A typical daily conversation that I have with members and prospects is the purpose of his/her training. Many times the answer is a generic “get fit”. Well that is exactly what CrossFit was designed for but it can be difficult to know if you are in fact on the best path to achieve just that.

Human nature is to keep working on what we are good at, our strengths, and skip the things we are not good at, our weaknesses. Using the Athlete Skill Levels Charts you can determine where you presently are AND how to make sure that you are working on all aspects to progress forward.

It’s important to understand what each level represents to understand where you are today:

Level I – You can move like a human. You’re not in particularly good shape, but if your town floods, you can get in a rescue boat without a firefighter pulling you in. If you can’t do three pull-ups, and three dips, you don’t have healthy shoulders. If you can’t squat all the way down comfortably, your hips are not healthy. These are basic health problems in the sense that they affect your quality of life. Fixing these problems generates a lot of self-confidence, and sets the stage for further progress.

Level II – You’re not a competitive athlete, but you’re an active, fit person who can tackle whatever you want to do. All of your joints have full range of motion and adequate strength. You know how to create stability and power. You are ready to dive into learning any new physical activity that may interest you. Being this capable is so much fun!

Level III – This is general fitness for a competitive athlete. That’s already pretty rare territory. Most adults don’t need all this, but it can be fun and give you some challenging goals. If you’re not working on Level III – for instance, if you can’t do a few strict dead hang muscle ups – you have no business entering the CrossFit Open and expect to get to Regionals or expect to be in the top 25% globally.  Stop being delusional about what you can do. Treat the problem.

Level IV – The Level IV goals explore the limits of general fitness. They are attainable only through many years of smart consistent training. None of the individual goals are very advanced when compared to a specialist in that field, but the combination of these qualities is very hard to achieve. For many, if not most people, this level of all around fitness is just not practical. Not practical because achieving all of these skills simultaneously means that you have really become a specialist in general fitness. Many, many people can perform some of the skills listed in Level IV, while at the same time they are unable to perform several Level II skills. Perhaps the best use of these levels is when you are able to realize that you are already “good enough” in one area, and can then focus on an area that needs work.


It is Friday baby and its time to Fire It Up! This has been a busy week with a lot of Private training sessions in addition to my classes. It is awesome when you can have provide that one on one attention and you see the Athlete really get it! Whether it is remaining patient on the pull for the snatch or really understanding the connection on the rower and how to be more efficient while using the recovery to better performance to completing your first forward roll. Ever. When an athlete finishes a movement or hits a lift and turns to me and states that it “never made sense to me like that before” then I know that there are going to be some great progressions coming soon. If you haven’t booked a session lately with your Coach, I highly suggest you do. Tell him what you want specifically to work on and you will have a blast.


This Friday is the 4th of July. There will be one class at 10am. The doors will open at 9:30am and we will be firing up the grill afterwards. Bring some food to share for the grill and your favorite side dish. Friends and family are welcome too!


The month of June is coming to a close. How have your handstand push ups improved? Wednesday 7/1 will be our final retest. On Wednesday you saw a glimpse of our next squat focus, the front squat. Next week will be a more thorough breakdown of what we will be working on.

Saturday 6/27
Strength/Skill: (G1) Handstand holds 7 x 1:00 or 7 x max time off the wall

Conditioning: With a partner, complete 100 TnGo Power Cleans for time


Two bars per team with one person working at a time. The partner resting is in active rest holding a Front Rack position with his/her bar. If the Front rack is dropped, then the set must stop and alternate to the other athlete.

Sunday 6/28
30 rounds for time
5 Wallball shots, 20/15
3 Handstand Push-ups
1 Power Clean, 225/155

Monday 6/29
Skill/Strength: (BB2) Power Snatch 10×2 (add more weight than 6/5)

Conditioning: AMRAP 12
10 Alternating DB Snatch
15 Box Jumps, 24/20
15 Knee to elbows

Tuesday 6/30
Strength/Skill: Back Squat 4×12, add 5#+ to the weight you used on 6/18

Conditioning: For time
30 Muscle ups
50 CTB pull-ups
75 Pull-ups

Wednesday 7/1
TEST: Strict Handstand Push-ups

Conditioning: Row 3k for time

ABS: 3×10 AbWheel/BB rollout

Thursday 7/2
Skill/Strength: A. Shoulder Press 5RM
Skill/Strength: B. Bent over BB row, 3×5 with a 3122 tempo

Conditioning: EMOM 20
3 Clean + 1 Jerk, ascending load to AHAP

Friday 7/3 – 4th of July TBA

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