FIRE IT UP FRIDAY! Jan 10, 2014

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FIRE IT UP FRIDAY! Jan 10, 2014

FIRE IT UP FRIDAY! Jan 10, 2014

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FIRE IT UP!

We are officially complete with our first FULL week in January.  The classes have been humming with people returning from holidays with family and friends.  You all have been motivated for sure.  The first week of the 2014 Transformation Challenge is complete as well and it has been obvious to all of the staff the commitment and dedication you all are showing towards it.  Hats off to you.  The entire purpose of this challenge is to help instill discipline and invoke habits that make your life better for the long term.  

2014 REEBOK CROSSFIT GAMES – OPEN SEASON 

Did you know that CF Games Open begins in 48 days?  Yup, it’s that time of year again.  As always, I encourage everyone to sign up for the Open.  Registration officially begins on Jan. 15.

Even if you have no intention of participating in CrossFit as a sport, it will be a great motivator to stay consistent with your training as it will provide something to train for beyond becoming more fit.  It will allow you to compare your level of fitness amongst hundreds and thousands of other participants.  

The programming at the gym will begin shifting in preparation for the Open.  You will notice an increased focus on certain movements that have been programmed often Opens of the years past.  Due to this concentration, the variety will not be as broad in movements and time domains.  Metcons will focus on the 3-15 minute range with the goal being efforts with much higher intensity.  Training loads will be lighter to ensure higher intensities.  Strength training volume will be lower with higher intensity as well.  Coaches will be cueing you to work on the psychological aspect of training and learning how to dig deeper into reserves and find dark places as you learn to cope with discomfort.  

It is sure to be fun!

Programming for Next Week

Saturday 1/11
1. AMRAP 5
10 Deadlift, 155#/105#
10 Push ups

rest 15 minutes

AMRAP 5
10 Deadlift, 155#/105#
10 Pull ups

Sunday 1/12
1. With a partner complete 3 rounds each for max reps
Row 250m
Max reps Push Press, 95#/65#

One person begins on the rower while partner 2 begins with the push press.  They switch when the first person completes the 250m.  The workout is complete when both partners have completed 3 rounds of 250m on the rower.

2. Individual Threshold test

Row 1k

rest 10 minutes

Row 1k

For both efforts the row should be just shy of max effort.  Increase intensity to max effort for the last 250m.  Go to a dark place. 

Monday 1/13
1. Front Squat – 6×2

2. AMRAP 12
7 Toe 2 Bar
10 OH Swings, 24kg/16kg
20 Mountain Climber (10 each leg)

3. Thrusters – 3 x max reps (rest as needed between sets)
75#/55#

Tuesday 1/14
1. AMRAP 7
100 Double unders
75 DB Thrusters, 25#/15#
25 CTB Pull ups

rest 20 minutes

AMRAP 7
100 Double unders
75 DB Thrusters, 25#/15#
25 CTB Pull ups

2a. Dips – 4×6 AHAP
2b. Bent over rows (BB) – 4×6 heavier than last week

Wednesday 1/15
1. EMOM 12
3 Snatch – ascending to AHAP

2. 4 rounds for time (15 min cap)
10 Deadlift, 185#/125#
10 Over the bar burpees

Thursday 1/16
1. Shoulder Press – 6×2 @ 90%

2. “Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Friday 1/17
1. EMOM 17 
2 Touch and Go Clean + 5 thruster (ascend to AHAP)

2. Split Jerk – 7×1

Saturday 1/18
1. AMRAP 3
Burpees

rest 5 minutes

AMRAP 3
Thruster, 95#/65#

rest 5 minutes

AMRAP 3
Power Snatch, 95#/65#

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