FIRE IT UP FRIDAY – August 30 (Labor Day Weekend)

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FIRE IT UP FRIDAY - August 30 (Labor Day Weekend)

FIRE IT UP FRIDAY – August 30 (Labor Day Weekend)

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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

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