FIRE IT UP FRIDAY! DECEMBER 6, 2013

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FIRE IT UP FRIDAY! DECEMBER 6, 2013

FIRE IT UP FRIDAY! DECEMBER 6, 2013

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Fire It Up!  Fire It Up!

It’s been a great week of training.  Tons of new personal bests in the clean and snatch.  A quick shout out to Sophie with a 20# plus PR on both her clean and snatch.  This after nearly setting the gym record last week in the “Mary” WOD.  She is on fire indeed.

How about you?!  Where did you see improvement?  Post to comments.

Events

This Saturday is the CrossFit Lando competition in Woburn.  CJ is participating in her first competition.  If you have the time and means of travel, go and cheer her on.  She will definitely appreciate it.

Also on Saturday at the gym during the 12pm hour, Coach Jason and Alex B will be discussing the upcoming Transformation Challenge that will begin on Jan 4, 2014.  This is a perfect time to get more details about the challenge and ask any questions you may have.

Next Saturday is The Holiday  Throwdown.  You must sign up in advance for a heat time in the gym.  The WOD will be announced the morning of.  THERE WILL NOT BE NORMAL CLASSES.  Later that evening come out for the holiday social at Daedalus.  

What’s On Tap

This week’s programming will focus on interval training and couplets.  Keep the intensity high!

Saturday – 12/7
1a Handstand push ups – 6×2
1b Pistols – 6×2 each leg

2. AMRAP 12
10 Push Press, 115/75
10 Pull ups

Sunday – 12/8
3 x AMRAP 5
10 DB Snatch (alternate each rep) (AHAP)
20 Double Unders

Rest 5:00 between circuits

Monday – 12/9
1. Jerk – 5×2

2. 5 rounds for time
10 Overhead squats, 145/125
15 Knee to elbows

Tuesday – 12/10
1. Bench Press – 3×5

2. 3 Rounds for max reps
1:00 Airdyne (cal)
1:00 OH Swings, 24/16
1:00 Pull ups
1:00 Push ups
Rest 1:00

Wednesday – 12/11
1a Skin the cats – 3×5
1b L-sit hold – 3xmax

2. EMOM 15
2 clean @ 90% of weight moved last week

Thursday – 12/12
1. Position 1 snatch – 6×3

2. Run 3 x 2:00 (500M)
rest 1:00 between efforts

Friday – 12/13
1. Back Squat – 5×3

2. “Jerry”
For time
Run 1 mile
Row 2k
Run 1 mile

Saturday – 12/14
Holiday Throwdown (sign up in the gym for your heat)

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