Author Archive

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

==

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

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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)

==

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

==

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

==

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

==

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

==

20 Jun
by: Published in Uncategorized

Team WOD: For time:

1 Cal Row
1 Shoulder to Overhead (95/65)
1 Burpee
1 Russian Kettlebell Swings (24/16)
2 Cal Row
2 Shoulder to Overhead (95/65)
2 Burpees
2 Russian Kettlebell Swings (24/16)

Continue this pattern until you reach 15 reps of each exercise

==

1 + 2 + 3…

+ 4 + 5 + 6 + 7 + 8 + 9 + 10 + 11 + 12 + 13 + 14 + 15 = who knows.  I’m not a mathematician…I can’t math good!

It’s 120,

CG

==

19 Jun
by: Published in Uncategorized

Team WOD:  Alternating every 30 seconds for time:

100 Wall Balls (20/14)
900M Row
80 Thrusters (75/55)
70 Russian Kettlebell Swings (24/16)
60 Pull Ups
50 Wall Balls
400M Row
30 Thrusters (75/55)
20 Russian Kettlebell Swings (24/16)
10 Pull Ups

(Partner who is not doing work is holding the plank)

==

Remix…

I couldn’t come up with a satisfactory workout with what I originally had planned.  The whole idea was scrapped, a few Russian Kettlebell Swings were thrown into the formula, and out came this little gem.  An ever descending effort that you and a planked partner get to munch on 30 seconds at a time!

Bon appétit,

CG

==

Gram Tusia liked this post
18 Jun
by: Published in Uncategorized

Pre WOD:  25 mins to complete:

A) 17 mins to find: Heavy single Power Snatch
B) 8 min AMRAP of:

Power Snatch (80% of heavy single)

The AMRAP starts right at the 17:00 minute mark

WOD:  3:00 min AMRAP of:

KB Overhead Carry Walk (20/12)

Every time you put the bells down = 9 Burpees

3 min AMRAP of:

KB Front Rack Carry Walk (20/12)

Every time you put the Kettlebells down = 9 Burpees

No rest in between AMRAPs
Putting the bell down between AMRAPs will call for the Burpee penalty
The WOD is scored by number of Burpees done

==

Something for everyone…

Wanna lift heavy today?  We got that!  Wanna go fast today?  We got that!  Wanna endure the struggles of being a kettlebell master for only 6 minutes what will feel like 100 years with the constant threat of Burpees looming over you today?  We got that too!  This is a full blast of fitness hitting you from every direction.

Physically and psychologically,

CG

==

17 Jun
by: Published in Uncategorized

Pre WOD: 20 minutes to work on:

Free standing Handstand (with partner)
Hollow Hold

Try and accumulate 4 minutes of each

WOD: 5 rounds for time of:

5 Power Cleans (155/105)
5 Front Squats (155/10t5)
5 Over the Bar Burpees

10 minute time limit

==

For those of you looking to endure…

Please note that the evening 90 minute Endurance classes will be taking place at the Fenway Track today.  If this is going to be your first time, remember to bring things like sunscreen, a towel, sunglasses, water, and anything else you may need when having 90 minutes of outdoor fun.  Also, please note that instead of gymnastics class, we are going to have the regular WOD.

Get yourself some fitness / color!,

CG

==

16 Jun
by: Published in Uncategorized

WOD: 3 rounds for time of:

400M Run
20 Double Unders
10 Pull Ups
10 Russian Kettlebell Swings (32/24)
500M Row
20 Double Unders
10 Burpees
10 Wall Balls (20/14)

30 minute time limit

Last done April 15, 2015

==

You never forget your first…

This little nugget of fitness was the very first “long” workout we had during our latest cycle of programming.  I would be remiss if I didn’t have you guys give it another shot after two solid months of training.  I hope you guys tackle this beast and show it just how much fitter and endurance’ier you have all become.

The second time is always better anyway,

CG

==

15 Jun
by: Published in Uncategorized

Pre WOD: EMOTM for 5 mins:

5 Press

Rest 2 minutes

EMOTM for 5 mins:

3 Push Press

Rest 2 minutes

EMOTM for 5 minutes:

1 Push Jerk

No failed reps

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

Toes to Bar
Russian Kettlebell Swings (32/24)

==

Weekly forecast!!!…

Monday:  Are you guys okay?
Tuesday:  All of the pressing and grip work.
Wednesday:  Tax Day WOD!
Thursday:  Gymnastic progressions and time for your legs to get over Monday.
Friday:  All of the Snatches will be done today.  All of them.

Looks good to me,

CG

==

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