Fire it Up Friday! – August 23

Home
Fire It Up Fridays
Fire it Up Friday! - August 23

Fire it Up Friday! – August 23

By There are no tags 1 comments

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%

 

1 Comment:


  • By Alex B 23 Aug 2013

    Please please bring back the Paleo Krunch!

Leave a Reply



Athlete of the Month

  • David Kemp

    IMG_1731

    Let’s start with a regret. I wish I had gotten off my ass and joined CrossFit Boston a year ago. Fitness-wise, it had been a rough year since I got out of the Marines and started at HBS (Harvard Business School). Not that I wasn’t working out at all, but what I was doing wasn’t [...]

Kid Athlete of the Month

  • ASHLEY SCAFETTA

    IMG_1397

    CrossFit is a sport I believe everyone can participate in. I especially see this in the kid athletes of CrossFit Boston. Every new kid I have the opportunity to coach brings to our community a new perspective. Ashley is a young lady who at 10 years old is already competing in triathlons and is a [...]

Find Us on Facebook