Author Archive

30 Jun
by: Published in Uncategorized

WOD: 5 rounds for time:

15 Wall Balls (20/14)
20 Over the Box Jumps (20/16)
25 Russian Kettlebell Swings (24/16)
20 Double Unders
15 Burpees

Level 1: 400M Run every 5 minutes
Level 2: 400M Run every 4 minutes

The workout starts with a 400M Run

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Alternate workout today…

For time:

Move couch (100?)
Move TV (70”)
Move tables and chairs (50?)
Move one Kettlebell (24)
Move A LOT of someone else’s stuff (30958471923745)
Move whatever of my stuff that fits afterwards (.25)
Walk up a bunch of stairs repeatedly

WOD starts at around 8:30 AM in East Boston.  No need to sign up on MINDBODY!!!  Anybody…anyone…someone…

I’m going for a PR,

CG

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29 Jun
by: Published in Uncategorized

Pre WOD:

A1) 10 x 3 Weighted Push Ups AHAP
A2) 10 x 5 Hanging Shoulder Blade Retractions
A3) 10 x 2 Reverse Wall Climb

WOD: 7 min AMRAP of:

12 Pull Ups
18 Alternating Arm Kettlebell Swings (24/16)
30 Double Unders

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Make sure you talk about Endurance…

Make sure you remind everyone that the evening Endurance workouts will be taking place at the Fenway track today.  Also, remember to put on the blog that they should bring water, towels, and all of the other nonsense you usually put up.  Don’t forget to include the fact that next week will not have outdoor Endurance classes.  One last thing, you should definitely erase all of those inappropriate jokes from tomorrow’s blog.

Those are bad,

CG

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28 Jun
by: Published in Uncategorized

WOD: For time:

50 Squats (95/65)
40 Squats (135/85)
30 Squats (155/105)
20 Squats (185/115)
10 Squats (225/135)

You have to alternate between Back, Front, and Overhead Squats each time you put the bar down.

You have to do the same number of reps for each style of Squat.

Each new set of Squats starts at Back Squats

If you are scaling, each set has to be heavier than the last

If you cannot do Overhead Squats, then you are to only switch between Back Squats and Front Squats

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Weekly week preview!…

Today:  You are going to be sore.
Tuesday:  Weighted Push Ups strike again!
Wednesday:  Running maybe?  Like, maybe, lots of it?
Thursday:  HSPU progressions and the original baseline workout.
Friday:  First Regionals 2015 workout

Please note that starting in July the programming schedule is going to change.  These changes will start taking place on Monday July, 6.

You have been warned,

CG

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27 Jun
by: Published in Uncategorized

Team WOD: End of the world (team style): For time:

120 Weighted Buddy Sit Ups (30/20) (12 Overhead Lunges (85/55) every thirty reps)
100 Overhead Lunges (85/55) (10 Weighted Sit Ups (30/20) every time you both drop the bar once )

Team WOD: End of the world (team style) : For time:

90 Toes to Bar (12 Overhead Lunges (115/75) every time you both come off the bar)
100 Overhead Lunges (115/75) (12 Toes to Bar every time you both drop the bar once)

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Remember that time the world was going to end…

A couple of Decembers ago, some calendar was finished and a few people lost their mind.  Some guy named John starred in a movie about it.  There was something about the Milky Way equator and the winter solstice becoming aligned.  Anyway, this workout is the team version of what was dedicated to that completely normal day.

Good story huh,

CG

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26 Jun
by: Published in Uncategorized

Please note that the 90 minute Endurance classes will be taking place at the Harvard Track on Saturday (6/27/15).  Bring everything you need!

Team (3) WOD: 20 min AMRAP of:

1 Burpee
1 Ground to Overhead (95/65)
1 Pull Up

Each person does each exercise 1 time and when they are back to their starting exercise, you add 1 rep

The team cannot move on to a different exercise until everyone is done

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Team WODs…

We have done a lot of these and the Google spreadsheet that contains them (only the weekend workouts) was started back in January 2014.  With almost 50 different workouts, that sheet was completed twice through during the weekends last year.  For 2015, just about every single one of those workouts was complete remixed or completely changed to come up with some fresh, new WODs.  Those remixes have since been exhausted.  So, starting this July, we are going to go back to those workouts we were doing way back in January of last year.  Once we finish the list (almost 90 different WODs) they will be re-remixed!

Got a lot of gems in there,

CG

==

Gram Tusia, Princess Swanson liked this post
25 Jun
by: Published in Uncategorized

Pre WOD:

A) 17 mins to find: Heavy single Power Clean
B) 8 min AMRAP of: Power Clean (80% of heavy single)

WOD 1: For total time:

100 Wall Runs (to shoulder)
100 Sit Ups
50 Jump Squats

Every time you break up a set = 20 second Ring Support Hold

10 min time limit

WOD 2: For total time:

100 Wall Runs (to shoulder)
50 Toes to Bar
50 Jump Squats

Every time you break up a set = 30 second Ring Support Hold

10 min time limit

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Chapter 3:  The ménage à trois of plunging back to earth…

Part 1:  (externally) AAAAAAAAAAAAHHHHHHHH!!!!!

It’s difficult to describe what a free fall feels like.  It’s doesn’t feel like the downward portion of a roller coaster, in fact, that feeling lasts longer on a roller coaster than it does on the plunge.  It doesn’t feel particularly windy (at least not that I noticed), but you can definitely hear it and you can feel how cold it is.  You aren’t looking down because all  you would see is trees.  You are looking at the horizon and at a stellar portion of the state of Massachusetts.  Because there is no complete way to describe free falling, it can only be described as flying.  You are flying.  Except you are not going forward,  you are going down.

 

Part 2:  (internally) AAAAAAAAAAAAHHHHHHHH!!!!!

The parachute is released and a massive sense of relief comes about you.  You are still very far away from earth, but you going significantly slower then you were before.  In fact, you fall just shy of a mile in just shy of a half minute.  You hit speeds of 120 MPH during free fall and you go to about 17 MPH on the parachute.  These speeds are controlled by the instructor and what he is doing with the parachute.  The sensation is no longer one of flying, but one of gliding.  Almost like pushing off a wall underwater.  There is still plenty to see this high up and plenty of take in with a smile so large and sturdy, it could not be smacked off your face.  At one point, the instructor hands you control of the parachute and tells you to pull on the right cord.  With this, you slowly drift to the right until you complete a half turn.  Then you repeat it on the left.  After that, you are instructed to pull on the right cord all the way in and you start turning to the right but much faster.  So much so, that you are now spinning face down to the earth and the parachute is in level with your head.  You are your own centrifuge.  This part can upset your stomach like woah (so be sure to take something if it does), but it’s a feeling like no other.

Part 3:  (calmly) AAAAAAAAAAAAHHHHHHHH!!!!!

At this time you are aware that the other jumper is getting ready to land and panic sets back in as you hope nothing from Chapter 1 ends up happening.  After a safe landing for her, you breathe a second sigh of relief and the instructor proceeds to have you practice the landing position.  At these lower altitudes, you are no longer gliding at 17PMH, but instead you are rocketing back down to land at 17PMH.  Everything stops being small and far and become life-size quickly.  Legs up!!!  You are coming back down to the landing zone at an angle and much faster than you are comfortable doing so.  Only a few brief moments before you and mother earth meet once again.  Suddenly the parachute is pulled back by the instructor and you drift onto the landing much slower than you were only 1 second prior.  Touchdown is made, smiles are photographed, and hugs are being given all around.

To state in one word, it was marvelous,

CG

==

 

PS…For anyone who is troubled by this:  About 21 skydivers are confirmed killed each year in the US, roughly one death for every 150,000 jumps (about 0.0007%).  Not bad at all.  Yes, I will do this again.

24 Jun
by: Published in Uncategorized

Pre WOD: Handstand Push Ups

Level 1: Learning to kick up / work the negative
Level 2: Strict HSPU (even with a shortened range of motion)
Level 3: Kipping HSPU (must have full range of motion)
Level 4: Work with a deficit or with strict HSPU

This is to be done as EMOTM for 12 minutes. (Pick your own reps)

WOD:  Fran:  21-15-9 reps for time of:

Thrusters (95/65)
Pull Ups

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Chapter 2:  You get to heaven faster if you go by plane…

With your harness on, you stop and pose for a few pictures before getting in the plane.  The inside of the plane i about the length of a rowing machine and big enough to fit the pilot, two jumpers, and two instructors.  Be mindful of the fact that by “fit” I mean that everyone sat with their knees on their chest and leaning on one another.  The plane starts driving around with the door open and a slight sense of panic has you believe that it will remain open the entire time.  Before we are lined up and preparing to take off, the door is thankfully shut, and you start to realize just how loud the engine of the plane can be.  A few checks and balances later, we are off into the sky.

Most of you have been on planes before and may have at least once gotten a kick with how small everything looks.  You can see entire neighborhoods all at once.  Cars look like they are toys and pools look like bright blue puddles.  In that commercial flight, you stop noticing those things fairly quickly and move on to the next thing.  During this flight, there is nothing to do but come to the realization that things are looking smaller and smaller.  You are no longer looking at neighborhoods, you are looking at the city from which you took off.  You are no longer looking at cars or pools because you cannot make them out anymore.  The planet starts to take shape after a while and you are now in a real life version of Google Maps.  It is at this moment that your instructor looks at the altimeter on his wrist and screams at you (because he has to) that we are almost half way up.

Things look very different when you are a mile away from them.  You can no longer account for where you were, but only notice where things currently are.  This is a moment where you are very much in the present.  You can see Martha’s Vineyard and Nantucket all at once and they look almost close enough to swim to.  You can see the entire length of Cape Cod and notice just a hint of what is P-Town.  At these moments, you are in a state of wonder and somehow the plane engines seem to have quieted down.  Peeking out of different windows to get the best view of this or that and you start not being at the edge of your nerves.  Unfortunately for you and your nerves, you’ve officially reached 8000 feet and its time to get strapped on and ready to jump out of this perfectly functioning aircraft.

Imagine the closest you have ever been to someone.  Imagine their hair on top of your head and feeling their entire body against yours.  This instructor was getting closer than that as he is strapping his harness onto yours.  At this point, you start rehearsing all of those things you were taught a few lifetimes ago to make sure nothing is forgotten.  Because the other jumper is IMMEDIATELY next to the door and you are behind the pilot, you can’t really see each other, but you don’t stop thinking about one another.  Suddenly, this enormous roar of wind, literally a roar of wind, comes into the plane and it becomes much colder than it was just a moment ago.  The door has been reopened and by the time you realize what is going on, the other jumper is gone and all that remains is a void of the airplane that you now have to fill.  With as much grace as possible, you crawl on your knees towards the very edge of the plane and the pilot hits your hands because you are accidentally grabbing at some of his controls.  The instructor reminds you of a few precious things just before the jump.  You see the ledge on which you have to place your foot just before your jump.  The instructor already has his foot on it.  With your hands on your harness you take one last look and your mind take a snapshot of the blue in the sky and the red on the plane.

That is the last thing you remember before you begin to fly,

CG

==

 

23 Jun
by: Published in Uncategorized

WOD:  For time:

400M Row
15 Deadlifts (95/65)
400M Row
15 Power Clean (95/65)
400M Row
15 Front Squats (95/65)
400M Row
15 Shoulder to Overhead (95/65)
30 Double Unders
10 Deadlifts (115/75)
30 Double Unders
10 Power Clean (115/75)
30 Double Unders
10 Front Squats (115/75)
30 Double Unders
10 Shoulder to Overhead (115/75)
200M Run
5 Deadlifts (135/85)
200M Run
5 Power Clean (135/85)
200M Run
5 Front Squats (135/85)
200M Run
5 Shoulder to Overhead (135/85)
10 Burpees
1 Deadlift (155/105)
10 Burpees
1 Power Clean (155/105)
10 Burpees
1 Front Squat (155/105)
10 Burpees
1 Shoulder to Overhead (155/105)

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tl;dr…

This is what you are doing today:  Deadlifts, Power Cleans, Front Squats, and Shoulder to Overhead reps.  The reps for each exercise will descend as such:  15-10-5-1.  As the reps descend, the weights for each movements will increase (95/65, 115/75, 135/85, 155/105).  For each set of reps you will do 400M Row, 30 Double Unders, 200M Run, and 10 Burpees before each movement.  There is a ton of work to do, so I suggest you keep one good pace the entire time and only stop when your barbell is overhead at that final weight.

It’s a good one,

CG

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Silvio Simani, Gram Tusia liked this post
22 Jun
by: Published in Uncategorized

Pre WOD: 20 mins to complete:

A1) 5-5-5-5-5 Shoulder Press

(try to add weight from last time even if only for one set)

WOD: 4 rounds for time of:

4 Deadlifts (315/225)
3 Handstand Push Ups
2 Power Cleans (225/135)
1 Muscle Up

10 minute time limit

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Skydiving Chapter 1:  Broken legs and other assorted injuries:…

Normally I use this blog as a platform to spread news, knowledge of current world events, and give life advice on what matters most.  This week, however, we are going to talk about a recent skydiving trip that was recently taken last weekend, which was very recently.  If you have ever been curious about willingly jumping out of an airplane, read on.  If not, feel free to skip the blog this whole week read on as well.

After signing an enormous waiver, we are verbally confronted with the reality of the horrible horribleness that can happen to you during skydiving.  The instructor was thorough and very matter-of-fact with his spiel, but nonetheless, you had this very edgy feeling about what you signed up for.  After that, you get to watch this video, which also details all of the terrible terribleness that can go wrong during your jump.  Following your double dose of downers, you get to sit back and relax while the winds die down to make sure it’s safe to jump.  Now you sit, wait, and you mull over the facts presented to you.  There is a lot of uneasy going back and forth at this time.

Once the winds were consistently calm enough, you are given your harness and presented with the person who will be strapped to you during the joyride.  The harness is put on, which does not make for a good look, but at least you are getting closer to your jump!  You get a clear description of what things are going to be like, the Do’s and Dont’s of tandem skydiving, and for one last time you are presented with that fact that things may go terribly, horribly wrong.

Chapter 2 on Thursday,

CG

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Princess Swanson liked this post
21 Jun
by: Published in Uncategorized

Pre WOD: 30 mins to complete:

A) 5-5-5-5-5 Overhead Squats

B) 5 sets of: 30 seconds on / 30 seconds off:

Double KB Overhead Walk AHAP

WOD: For time:

500M Row
400M Run
30 Pull Ups
20 Burpees
10 Handstand Push Ups

==

Sneak preview of the week to come:

Today:  classic Overhead Squat work.  Can’t be mad.
Tuesday:  Shoulder Press action and an King Kong Jr. WOD.
Wednesday:  I almost finished it in under 30 minutes…how long will it take you?
Thursday:  Perhaps the most well known workout in CrossFit (think shmrusters and shmull ups).
Friday:  I cannot believe how many people were incapacitated by a little bit of jumping.  That workout is today.

Good times straight ahead,

CG

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