FIRE IT UP FRIDAY! 11/1/13

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FIRE IT UP FRIDAY! 11/1/13

FIRE IT UP FRIDAY! 11/1/13

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FIRE IT UP!  FIRE IT UP!

It’s been a great week of training here at CrossFit Boston.  It all started last Saturday with the Master’s Competition at CrossFit New England.  CFB had a great turnout to cheer on our 6 competitors of the “Geezer Squad”, I say that with complete admiration, and the energy definitely carried over into this week.  What was your favorite day this week?  Your least favorite?

I can definitely see vast improvement in everyones olympic lifts and heard quite a few mentioning how sore your body was after the weighted pull-ups.  This is great feedback to us coaches in that it tells us what you all need to keep developing into a better CrossFit Athlete.  

You are all CrossFit Athletes.  Whether you choose to participate in the Sport of Fitness or if you utilize CrossFit for outside endeavors, our goal is to improve your performance in what ever you fancy.

Gym CLOSED This Weekend

Reminder that the Box will be closed this weekend while we host the CrossFit Level 1 Cert.  On Saturday members can join Reebok CrossFit One in Canton, MA for the Barbell for Boobs event/fundraiser.  It is sure to be a good time and an opportunity to meet another top notch CrossFit community.

What’s On Tap

This week’s programming will get back to the barbell for strength work.  Only Beginner and Intermediate athletes will continue working up to straight sets across for the lifts.  Advanced lifters will only work up to the last set being the heaviest.  The MetCon’s will be focusing on classic CrossFit style.  Simple couplets and triplets.  This simplicity should allow each of you to work at a super high intensity.

The skill this week will be to keep working on toe 2 bar.  You will see it on Wednesday with a strong focus post WOD.  Additionally we will be programming it in our warm ups.  Focus on developing the kip swing to the kip swing with straight leg raise to the full movement.

Saturday – 11/2
CLOSED FOR LEVEL 1 CERT

Sunday – 11/3
CLOSED FOR LEVEL 1 CERT

Monday – 11/4
1. Deadlift – 3×8
B/I – Straight sets
A – work up to 1 heavy set of eight

2. 5 rounds for time
300m row
15 Push press, 115#/75#

Tuesday – 11/5
1. Complete reps of 21-15-9 for time
Overhead swings, 32kg/24kg
Pull-ups

2. EMOM 15
2 Snatch @ 80%+

Wednesday – 11/6
1. Complete reps of 15-10-5 (15 minute cap)
135/95 pound Power clean
135/95 pound Lunges
135/95 Thruster

2. 10 rounds for quality
Unbroken toe 2 bar (10 max)
1 rope climb

Thursday – 11/7
1. Back squat – 3×8
B/I – straight sets
A – work up to a heavy set of 8

2. AMRAP 10
10 Box Jumps, 24″/20″
Run 200m

Friday – 11/8
1. Clean & Jerk – 7×1

2. “Cindy” – AMRAP 20
5 Pull ups
10 Push ups
15 Squats

Saturday – 11/9
1. 10 minutes Handstand walk – max distance

2. For time
Row 1k
30 Snatch, 135#/95#
Row 1k

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  • “Warrior” Linh Nguyen

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