Author Archive

26 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Pre WOD:  15.5 Mobility or Prep

WOD 1:  15.5 scaled:  27-21-15-9 reps for time of:

Cal Row
Thrusters (65/45)

WOD 2:  15.5 RX:  27-21-15-9 reps for time of:

Cal Row
Thrusters (95/65)

==

Not much left…

I hope you like Burpee on to your bar into a Squat Clean onto a Box Jump and then a Thruster.  I have guessed wrong just about every week so here goes nothing!!!

Enjoy and good luck and buy your GALA tickets,

CG

==

Gram Tusia liked this post
19 Mar
by: Published in Apres Crossfit, WODs

“Discipline is just choosing between what you want now and what you want the most.”

 

 

 

 

 

Hey Athletes…….

On Saturday March 21st from 330pm to 530pm at 209 Columbus Ave our sponsors will be CaveMan Coffee and Stronger Faster Healthier.    If you haven’t been to a Saturday event it has been one of the best experiences I’ve had at the gym by far.

-Bern K. Prince

 

18 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

WOD 1: 2 rounds for time of:

25 Double Unders
20 Back Squats (95/65)
15 Hang Power Clean (95/65)
10 Over the Bar Burpees
5 Deadhang Pull Ups

WOD 2: 2 rounds for time of:

100 Double Unders
8 Back Squats (185/115)
6 Hang Power Clean (185/115)
4 Over the Bar Burpees
2 Muscle Ups

==

Thank you everyone…

For coming out continuously to the Opens throwdown every Saturday so far.  With only two more to go, we have  had some great times and incredible performances.  I also want to take a second to thank Bern for setting up all of the sponsors for each one of the events.  Please keep the love coming strong and good luck to everyone tomorrow!

You guys are the best,

CG

==

 

Princess Swanson liked this post
17 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Pre WOD: EMOTM for 12 minutes:

3-5 Strict Press into 5-8 Push Ups

WOD 1: 4 rounds for time of:

11 Push Press (Pre WOD load)
9 Pull Ups

10 Burpees or every 60 seconds it takes you to finish the workout (this count towards the time)

There is a 50 Burpee limit for WOD 1.

WOD 2: 4 rounds for time of:

12 Push Press (Pre WOD load)
12 Chest to Bar Pull Ups

10 Burpees for every 60 seconds it takes you to finish the workout (this count towards the time)

There is no Burpee limit for WOD 2.

==

This is weird…

I decided to Google the meaning of inspiration today and what I saw really surprised me.  Let me share it with you:

in·spi·ra·tion (inspəˈrāSH(ə)n):  noun
  1. the process of being mentally stimulated to do or feel something, especially to do something creative and/or whatever it takes to do less Burpees in the WOD.

That is one precise definition,

CG

==

Princess Swanson liked this post
16 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Coach Justin’s Pre WOD:

6 x 3 Tempo Front Squats (heavy) @ 23×1

WOD 1: For time:

1000M Row with EMOTM

Minute 1: 8 Burpees
Minute 2: 8 Wall Balls (20/14)
Minute 3: 8 Ring Rows

12 minute time limit

WOD 2: For time:

1000M Row with EMOTM

Minute 1: 11 Burpees
Minute 2: 11 Wall Balls (20/14)
Minute 3: 11 Ring Rows

12 minute time limit

Coach Justin’s Post WOD:

4 sets of: 30 seconds of:

Double Overhead KB/DB Hold
10 Lateral Plate Raises

==

Lots of zeroes…

I see that a lot of you are crushing this Paleo Challenge!!!  Well done!  Looks like a lot of you are taking it seriously, but a few of you out there have petered out with plenty of time left to go.  Please keep putting your scores in!  Please keep up the good work!  And for some of you…

Please keep up the fundraising,

CG

==

Princess Swanson liked this post
15 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Pre WOD: 6 rounds of:

20 seconds on / 40 seconds off:
Deadlift (225/155)

WOD 1:  12 min AMRAP of:

8 Hang Power Clean (100/70)
4 Thrusters (100/70)
30 second Hollow Hold

WOD 2:  12 min AMRAP of:

8 Hang Power Clean (125/80)
4 Thrusters (125/80)
15 V – Ups

==

One more time…

That really cool thing we have been talking about?  It’s even closer still.  Just gotta sign the dotted line and we will be good to go!!!  Some of you out there may know, and if so, feel free to share.  In the mean time you should be getting excited.

Like partying excited,

CG

==

Princess Swanson liked this post
14 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Team WOD: “Hotshots 19″: Six rounds for time of:

30 Air Squats
19 Power Clean (135/95)
7 Strict Pull-ups
400M Run

Both people run.

==

Please click here to learn more.

RIP heroes,

CG

==

 

 

13 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Team WOD 1: 12 alternating rounds for time of:

100M Row
8 Burpees
8 Power Clean (95/65)
8 Sit Ups
8 Wall Balls (20/14)

Rest 1 minute after the second partner finishes his round

Team WOD 2: 12 alternating rounds for time of:

100M Row
8 Burpees
8 Power Snatch (95/65)
8 Toes to Bar
8 Wall Balls (20/14)

Rest 1 minute after the second partner finishes his round

==

Happy Saturday…

A few heads up:

We have a few adaptive athletes coming in today, so bring the love for them!
NO BULL will be sponsoring the workout.
We will be running in the workout tomorrow.

Outside!!!!!!!!!!!!!!!!,

CG

==

12 Mar
by: Published in Uncategorized

The Paleo Challenge Rules (please read it all)

The Paleo Challenge sign-up sheet (put your scores in!!!)

Pre WOD: Opens skill and/or mobility

WOD 1: 15.3 scaled:

50 Wall Balls (20/10) to 9 feet
200 Single Unders

WOD 2: 15.3 Rx:

WOD 2: 15.3 Rx: 14 min AMRAP of:

7 Muscle Ups
50 Wall Balls (20/14) Women to 9 feet
100 Double Unders

==

Friday the 13th…

We shall see what comes out for 15.3…maybe a chipper?  Maybe something for time?  Maybe something without Box Jumps?

Or maybe SPOOKY the workout,

CG

==

12 Mar
by: Published in Apres Crossfit, WODs

Hey Athletes,

We have 9 confirmed Adaptive Athletes competing on Saturday from 330pm to 530pm at 209 Columbus Ave.  Here’s a list of the athletes….

Bern and FJ,

Here are the names, emails, and IG accounts for confirmed athletes:
Athlete Instagram
Brendan Ferreira b.ferreira167
Dawn Macomber dndmacomber
Rocky Piwko sngl_handedly
Dominic Davila
Greg Caron
Earl Granville (confirmed with Bern) earlgranville
Evan Reichenthal (confirmed with Bern) rickenrackenusa

 

Brendan Ferreria is from Seekonk, MA is stoked to be apart of this event.  Click here to see his featured article on the Crossfit mainsite.

-Bern K. Prince

“Discipline is choosing between what you want now and what you want the most.”

 

 

 

 

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