FIRE IT UP FRIDAY! March 7, 2014

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FIRE IT UP FRIDAY! March 7, 2014

FIRE IT UP FRIDAY! March 7, 2014

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FIRE IT UP!

The last week has been awesome! Friday kicked it off with 2014 Reebok CrossFit Games Open 14.1. CFB has more than 50 athletes participating in the Open. The energy was awesome. Carla B leads all CFB members with a score of 362 and currently sits 24th in the NorthEast Region. The top 45 females in the region will qualify to Regionals at Reebok’s Headquarters in Canton, MA. Dave Young is leading the men with a score of 347 and sits 384th in the NorthEast Region. Hats off to them both for their efforts!

Kari T attacking 14.1 on Sunday. She improved her score by more than 10 reps.

Kari T attacking 14.1 on Sunday. She improved her score by more than 10 reps.

THE OPEN

In case you missed the previous communications, we will be running the Open WOD in class each Friday. If you cannot make it into the gym on Friday, then you may come in on Saturday or Sunday but you will need to have someone accompanying you to judge your performance. There will be a group that will retest on Monday as well. Again, you will need to schedule someone to judge you in advance to ensure that there will be someone available for you.

RING THE BELL BABY!

On Wednesday morning all 7 participants in the 7am class banged out Personal Bests! The bell was working on overtime and it was fun to witness. Audrey, JPerlo, Linh, Vijay, Patrick M, Matt, and Kapil all were machines in the back squat. I like programming the straight sets at higher intensity (5×2 – work up to a challenging 2 and hold it for all sets) for the barbell lifts. It removes any ceilings and encourages you to train based off how you are feeling instead of a fixed percentage. It’s not always going to be a PR day but when it is…RING THE BELL BABY!

audrey back squat vijayback

WHAT’S ON TAP

Friday 3/7

2014 Reebok CF Games 14.2
TBD

Saturday 3/8

1. AMRAP 5
15 Back Squats, 135/95
10 Pull ups

rest 5 minutes

2. AMRAP 5
30 Ball Slams
10 Burpees

3. Midline Work – 100 reps between Toe 2 Bar, GHD sit ups, Back Extensions (NOT HIP)

Notes:
1. Bar must be cleaned from the ground and then placed over head onto the shoulders for the back squat.

2. Weight of the Ball slams doesn’t really matter

3. Alternate T2B/Back ext/GHD sit ups

Sunday 3/9

“Filthy Fifty”

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

notes:
Scale as needed to:

40 reps
30 reps
25 reps

Monday 3/10

1. 21-15-9
Pullups
Deadlift, 225/155

2a. Pistols – Accumulate as many quality reps in 10 minutes
2b. Ring Dips – 4×3 AHAP

Note:
2a/2b – perform 5-10 reps of pistols then immediately perform 1 set of Ring dips

Tuesday 3/11

1. AMRAP 10
3 Push Press, 135/95
6 Toe 2 Bar
9 OH swings, 32kg/24kg

2. L-Sit holds – 6 x max hold

Note:
rest as needed between l-sit holds

Wednesday 3/12

1. Shoulder Press – 7×2

2. EMOM 10
8 Chest to Bar Pull ups

notes:
1. work up to a challenging weight and then hold for 6 more sets

2. Scale by reducing volume first before reverting to chin over the bar. If athlete cannot perform CTB they perform chin over the bar

Thursday 3/13

1. 30 Unbroken Wallball shots

2. AMRAP 4
10 Burpees
10 DB squat cleans, 40/20

If 60 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.
If 120 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.
If 180 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Friday 3/14

Reebok CrossFit Games Open 14.2
TBD

 

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