Author Archive

03 Aug
by: Published in Uncategorized

Pre WOD: 10 min AMRAP of:

1 Strict Chest to Bar Chin Up
5 V-Ups
1 Muscle Up

Rest 30 seconds

2 Strict Chest to Bar Chin Ups
10 V-Ups
2 Muscle Ups

Continue pattern until time expires

WOD: For time:

9 Hang Power Cleans (155/105)
30 Push Ups
6 Reverse Wall Climbs
18 Hang Power Cleans (135/95)
20 Push Ups
4 Reverse Wall Climbs
27 Hang Power Cleans (95/65)
10 Push Ups
2 Reverse Wall Climbs

==

Remember Bryce?…

One of our former coaches (who now owns Fulcrum Atheltics) is running a charity event known at Boot Campaign’s Push Ups for Charity.  Here is what he had to say about the event:

Every year the Boot Campaign (a national non-profit) puts on Pushups For Charity, which is a nation-wide fundraiser for the unique needs of veterans and military families. Their ultimate goal is to build patriotism, raise awareness, and money to provide housing and assistance with medical expenses to those who have risked their lives to protect the American way of life. This is our third year hosting the event, last year we raised close to $6,500 dollars and have a goal of $10,000 this year!

If you, by chance, will be in the Attleboro area, drop on by and compete in several short sprint workouts and workout for a good cause.  On Saturday, August 8th, we will all be doing the 90 second AMRAP as part of our workout and I will provide a link on the blog for us to help Bryce’s team reach their donation goal!  Thanks Bryce for bringing awareness and providing us with this challenge.

Stay tuned for more,

CG

==

PS…If you would like to donate now, click here to do so!

02 Aug
by: Published in Uncategorized

Pre WOD:  20 mins to find:

Single heavy Power Clean

WOD: Immediately after Pre WOD:  3 min AMRAP of:

Power Cleans (80% of your Pre WOD)

Rest 2 minutes and then…

5 min AMRAP of:

6 Over the Bar Burpees
9 Toes to Bar
12 Wall Balls (20/14)

Total reps for both workouts is your score

==

August preview…

In no particular order:

4 workouts from the 2015 CrossFit Games.  New batch of weekend workouts (all have been made harder improved from previous iterations).  A remix of the August Baseline (look it up).  Retesting the April Baseline.  Finally doing some heavy deadlifting!  All brand new “longer” WODs (hope you like running with Kettlebells).  Plenty of chippers…back-to-back-to-back AMRAPs…sprints for time…and best of all, my birthday workout.  It’ll likely include only things that I love, like swimming and Spanish.

It’s going to be awesome,

CG

==

Johanna Tasha, Carlos Terron liked this post
01 Aug
by: Published in Uncategorized

Partner Baseline WOD 1: For time:

1000M Row
50 Thrusters (95/65)

800M Row
40 Power Clean (95/65)

600M Row
30 Burpees

400M Row
20 Shoulder to Overhead (95/65)

200M Row
10 Ring Dips

Partners can only work at the same time

==

The rules…

  1. Find a partner
  2. You and your partner can split the work anyhow
  3. You must complete the row and partnering exercise before you can move on to the shorter row and then next partnering exercise
  4. If the barbell isn’t being moved, the rower cannot row
  5. There are no “resting” positions in the barbell…either move it or dump it
  6. Size your partner up to make sure that he/she is up to the task
  7. Question them severely to insure that they are up to the task
  8. Google them and if at all possible run a background check to confirm any previous athletic achievements
  9. Try and assert dominance
  10. Secretly hope they go super slow so you can rest more

I have spoken!!!,

CG

==

Robert Stevens liked this post
31 Jul
by: Published in Uncategorized

Team WOD:  How far can you go in a 20 min cap:

Fran
Grace
Helen (both partners run)
Isabel
Annie…

and then rounds of Cindy

==

This is a blast…

We haven’t done this workout a ton, but it is as fun as it is difficult.  If you and a partner can split up all of that work and get through even a few rounds of Cindy, then give yourself a high-five, because you deserve it.  However, do let it be know that if too many of you end up getting into the rounds of Cindy, then it won’t be special anymore.  If this workout stops being what it is, then other “girl” workouts will be added until it is made special once more.  So good luck!

If you win, you lose…and if you lose, you lose,

CG

==

 

30 Jul
by: Published in Uncategorized

Pre WOD: 12 minute AMRAP of:

3 Reverse Wall Climbs
5 Push Ups
7 Band Pull aparts
9 Hanging Shoulder Blade Retractions

WOD: 4 min AMRAP of:

4 Front Squats (135/95)
6 Burpees
8 Ring Rows

Rest 1 minute

3 minute AMRAP of:

4 Front Squats (135/95)
6 Burpees
8 Ring Rows

Rest 1 minute

2 minute AMRAP of:

4 Front Squats (135/95)
6 Burpees
8 Ring Rows

==

Dear July…

You were welcomed into our lives with open arms.  You came knowing that we needed you.  You gave us warmth, you gave us a reason to be outside, and you gave us a reminder of how terrible February was.  Now you are leaving…just as we were finally getting to know you.  I hope  we get to see you next year as well, but hopefully about three months sooner.  You will be sincerely missed.

Take care,

CG

==

 

Stephen Berry liked this post
29 Jul
by: Published in Uncategorized

WOD: 2 rounds of:

7 Deadlifts (155/105)
7 Handstand Push Ups
7 Power Cleans (155/105)
7 Ring Dips
7 Thrusters (155/100)
7 Pull Ups

Rest 2 minutes

4 rounds of:

5 Deadlifts (135/85)
5 Handstand Push Ups
5 Power Cleans (135/85)
5 Ring Dips
5 Thrusters (135/85)
5 Pull Ups

Rest 2 minutes

6 rounds of:

3 Deadlifts (115/75)
3 Handstand Push Ups
3 Power Cleans (115/75)
3 Ring Dips
3 Thrusters (115/75)
3 Pull Ups

==

Outdoor endurance series…

Just a quick heads up that tonight’s endurance classes will be taking place at the Boston Common (here specifically)!  Please remember that you should bring your own water, towels, sun block, shades, and other things you may need.  Also, please note that this will be the last month of the outdoor series so, if you have not gotten your outdoor workout in, be sure to sign up for them before they are gone!

Enjoy your almost Friday,

CG

==

28 Jul
by: Published in Uncategorized

Pre WOD: EMOTM for 5 minutes:

5 Deadlifts

Rest 2 minutes

EMOTM for 5 minutes:

3 Deadlifts

Rest 2 minutes

EMOTM for 5 minutes :

30 seconds of High Plank Hold
30 seconds of Sit Ups

WOD: For time:

100 Russian Kettlebell Swings (24/16)

EMOTM = 6 Over the Box Jumps (24/20)

==

Good work everyone…

You finished this workout in under one minute and so you didn’t have to worry doing any Box Jumps.  That was very impressive!!!  I am sure that made the workout FAR easier than it otherwise would be.  Just imagine how much of a pain it would have been to break up the swings and lose time getting over that box.

What a perfect world we all live in!,

CG

==

Gram Tusia liked this post
27 Jul
by: Published in Uncategorized

Pre WOD: EMOTM for 10 minutes:

Level 1: 5 Ring Rows 5 Push Ups
Level 2: 5 Ring Rows 5 Ring Dips
Level 3: 5 Ring Rows 5 Handstand Push Ups

Rest 2 minutes after the 5th round

WOD: For time: End of the World:

50 Toes to Bar

Every time you come off the bar = 6 Overhead Lunges (115/75)

50 Overhead Lunges (115/75)

Everytime you come off the bar = 6 Toes to Bar

==

The world isn’t really going to end…

Don’t worry about the nearly obscene number of Toes to Bar you are going to do, because the world isn’t going to end.  Don’t worry about the laughably high number of Overhead Lunges you have, because the world isn’t going to end.  Don’t worry about having to do the largest sets possible, because you also don’t have to worry about the constant threat of what happens when you rest.

After all, the world isn’t going to end,

CG

==

26 Jul
by: Published in Uncategorized

Pre WOD: 20 mins to find:

Heavy single of Hang Squat Snatch + Squat Snatch

The rep has to be TNG

WOD: For time:

21 Overhead Squats (95/65)
200M Run
50 Double Unders
15 Overhead Squats (115/75)
200M Run
50 Double Unders
9 Overhead Squats (135/85)
200M Run
50 Double Unders

==

Just like my favorite part of the movies…

Today:  Oly complex with one heck of a WOD
Tomorrow:  The end of the world (as you have known it)
Hump day:  Some deadlifting and a few (100) swings
Pre Friday:  Crossfit Girls mastery exam
Pre Saturday:  9 minutes of Front Squats…and Burpees…and Ring Rows

So another easy week,

CG

==

 

Gram Tusia liked this post
25 Jul
by: Published in Uncategorized

Team WOD 1: 2 min AMRAP of:

Thrusters

Rest 1 minute

Starts at 85/55 and adds 10 total lbs. after every round

Keep going until you can no longer make perform a Thruster or 6 rounds

Broken up anyhow

Team WOD 2: 2 min AMRAP of:

Thrusters

Rest 1 minute

Starts at 135/85 and adds 20/10 total lbs. after every round

Keep going until you can no longer make perform a Thruster or 6 rounds

Broken up anyhow

==

The final day of the 2015 CrossFit Games…

The CrossFit equivalent of the Super Bowl is wrapping up today.  Since I am writing this while watching the first event (on Wednesday), then we can only guess as to what has taken place since.  All that is certain is that a new male champion will be crowned, the female competition is the best it has ever been, and the team competition will be the closest competition to date.  If you have one bone in your body that enjoys CrossFit, you are going to love watching the best in the world throw down,

Games.crossfit.com,

CG

==

Jennifer Paczkowski liked this post
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