FIRE IT UP FRIDAY! November 22, 2013

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FIRE IT UP FRIDAY! November 22, 2013

FIRE IT UP FRIDAY! November 22, 2013

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Being Thankful

The time is drawing near in which everyone is supposed to say what we are thankful for.  I am going to kick it off by first saying that I am thankful for my wife, daughter and soon to be born daughter.  I am thankful that I get to wake up every day next to my best friend.  I am thankful that I get to work with a group of individuals that comprise a team that truly cares about those they serve.  I am thankful that the community here at CrossFit Boston is as welcoming and inclusive as you are and that you all come in day in and day out looking to improve yourselves.  It really is a dream to be able to wake up to do what I enjoy doing.  Thank you all!

Week in Review

Ok…Monday!  Easily one of the hardest training days programmed here at CFB.  Why?  Thrusters and burpees are the two most taxing, metabolically challenging movements we do in CrossFit due to the range of motion that your body travels.  Wednesday was TEST day with “Diane”.  I know that the ladies leader board is completely changed!  Great job!  Captain America has cracked the Top 5 for the men.  Awesome!

Today is “Lynne”.  It is a benchmark that we have not completed in the classes in more than 4 years.  The Leader Board is EMPTY!  Get in today and fill up the class and that leader board.  Due to a scheduling conflict, I will not be able to be in tonight but Coach Adam “Captain America” Voci will be working with Coach Tito to get the PM classes covered.  Coach Adam is a CF L1 Coach and trained many special forces in Afghanistan while he was serving in the military.  He is also one of CFB’s top athletes.

This Week’s Schedule

Thanksgiving is this Thursday.  The gym will officially be closed both Thursday AND Friday so that staff and members may spend some time with their families.  Unofficially, Coach Tito is planning to come in on Thursday AM for a WOD.  He will be posting details for those that interested and are staying in the area to join him.  Check back here at the blog.

What’s On Tap

Saturday – 11/23
Complete for max reps

Row 5k, stop every 1k and perform

AMRAP 2
10 OH swings, 32kg/24kg
10 Push ups

Score is total reps completed

Sunday – 11/24
PARTNER WOD –  For time & AMRAP

While Partner 1 completes a 400m run, Partner 2 will perform max reps of a Dumbbell Clean into a thruster and then switch.  The workout is complete when each person has completed 4 x 400m run + max reps DB clean/thruster.

There are two scores: Time to complete and max reps.  There will be a 25 minute cap.

Monday – 11/25
1. Back Squat – 3×6

2. Row 5:00 (distance)
Tabata squats (reps)
Row 5:00 (distance)

Tuesday – 11/26
1. 3 position snatch – (high hang/mid hang/floor)
7 x 1

2. 3 Rounds for time
20 DB snatch, 65#/40#
40 Double Unders

A-Unbroken Double Unders

Wednesday – 11/27
1. “Mary”
AMRAP 20
5 Handstand push ups
10 Pistols
15 Pull ups

2. Deadlift – 3×6

Thursday – 11/28
CLOSED FOR THANKSGIVING

Friday – 11/28
CLOSED FOR THANKSGIVING

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