Author Archive

04 Jun
by: Published in Uncategorized

Pre WOD: 25 mins to establish as heavy a set of:

1 Power Snatch + 1 Hang Power Snatch + 1 Overhead Squat

WOD: Complicated Girls 2: 10 rounds for time of:

3 Power Snatch (135/95)
2 Handstand Push Ups

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CrossFit Prom…

Think about CrossFit and think about proms.  Each of those things has awful parts to it.  But when you put them together, magic happens.  There are no Burpees to do, just relaxing.  All of those people you hated in high school won’t be there.  You do not have to sneak alcohol and as a matter of fact you are encouraged to bring it.  Any sweating, panting, PR’ing, and other things of that nature will likely be a result of how awesome your night was.

Just meant to be,

CG

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Malik Quest, Naif Alharbi liked this post
03 Jun
by: Published in Uncategorized

03 Jun
by: Published in Uncategorized

Pre WOD:  Work on

Wall assisted Back Handsprings
Skin the Cat

WOD: Tabata this: Alternating rounds of:

Double Unders
Bottom of Push Ups Hold

Rest 2 minutes

Tabata this:  Alternating rounds:  

Russian Kettlebell Swings (24/16)
Top of the Pull Up Hold

==

Apparently I am famous…

Yesterday the Bostinno published an article about what was in my fridge.  Feel free to pass judgement on the food as well as the inappropriate Air Squats.

Click here,

CG

==

 

Jeff Enger liked this post
02 Jun
by: Published in Uncategorized

WOD: For time:

2000M Row
30 Deadlifts (135/95)
1000M Row
20 Deadlifts (225/135)
500M Row
10 Deadlifts (315/205)

Coach Gino: 23:48

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Do’s and dont’s for today…

  • Do work hard
  • Don’t lift weights you know you can’t lift even if you were fresh
  • Do think about how weights feel different during warm up and at the end of a workout
  • Don’t go up in increments of 5 lbs. after each rowing portion
  • Do listen to your coaches when they say you should go lighter / heavier
  • Don’t not be safe
  • Do be safe
  • Don’t forget to set yourself FOR EACH AND EVERY SINGLE LIFT
  • Do enjoy this workout

It was beastly,

CG

==

01 Jun
by: Published in Uncategorized

Pre WOD: 25 mins to complete:

10 Push Press
5 Strict Pull Ups
9 Push Press
5 Strict Pull Ups

Continue this pattern until you reach:

1 Push Press
5 Strict Pull Ups

Increase weight after each set of Push Press

Record last Push Press

WOD: For time:

40 Double Unders
40 second Ring Support Hold
30 Double Unders
30 Walking Lunges
20 Double Unders
20 Burpees
10 Double Unders
10 Toes to Bar

8 min time limit

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Don’t forget…

There is no outdoor Endurance workouts this week.  Instead you will have to work out inside like the rest of us!  If you still feel the need to bring sunscreen and water and a towel and other stuff, don’t worry about it…we have all that stuff here (save the sunscreen and probably your “other stuff”).  There are, however, two workouts today (does that Pre WOD look familiar?).  Other than that, I dont have a whole lot to report…

Other than we are going to be deadlifting tomorrow,

CG

==

31 May
by: Published in Uncategorized

Pre WOD: 25 mins to complete:

5 x 5 Back Squats (try to add weight from last time)

WOD: 2 min AMRAP of:

200M Run then…

5 Wall Balls (20/14)
5 Over the Box Jumps (20/16)
5 Kettlebell Swings (32/25)

2 min AMRAP of:

200M Run then…

10 Wall Balls (20/14)
10 Over the Box Jumps (20/16)
10 Kettlebell Swings (32/24)

2 min AMRAP of:

200M Run then…

15 Wall Balls (20/14)
15 Over the Box Jumps (20/16)
15 Kettlebell Swings (32/24)

==

IT’S JUNE!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!…

/ summer.  Things are going incredibly well with the weather and for those of you who are concerned with the fact that it’s too hot, please click here for a February flashback.  Those were awful times, but not anymore.!!!  Now the sun rises early and sets late.  Now everything is better!  And with that said, here is a look at the programming for June:

This will be a month of retesting and here are the benchmark workouts we will be repeating:

  • Helen: 3 rounds for time of: 400M Run 21 Kettlebell Swings (24/16) 12 Pull Ups (Last done January 2, 2015)
  • Complicated Girls 2: 10 rounds for time of: 3 Power Snatch (135/95) 2 Handstand Push Ups (Last done September 17, 2014)
  • June 2012 Baseline: For time: 800M Medicine Ball Run (20/14) 21 Burpee Wall Balls (20/14) 400M Medicine Ball Run (20/14) 15 Burpee Wall Balls (20/14) 200M Medicine Ball Run (20/14) 9 Burpee Wall Balls (20/14) (Last done June 6, 2014)
  • DT: 5 rounds for time of: 12 Deadlifts (155/105) 9 Hang Power Clean (155/105) 6 Push Jerk (155/105) 13 min cap (Last done September 10, 2014)
  • Karen: 150 Wall Balls (20/14) 13 minute cap (Last done June 9, 2014)
  • Fran: For time: 21-15-9 reps of: Thrusters (95/65) Pull Ups (Last done January 30, 2015)
  • Fight Gone Bad: 3 rounds for max reps of: 1 min AMRAP of: Wall Balls (20/14) Sumo Deadlift High Pull (75/55) Box Jumps (20/16) Push Press (75/55) Cal Row Rest 1 minute between rounds  (Last done December 24, 2013…going back to the annals of our programming!)
  • A very “taxing” workout (Last done this past Tax Day)
  • The most innocuous workout on the planet (Last done on the 456th anniversary of Queen Elizabeth’s I coronation)

On top of all that, we have some different types of strength challenges, but all according to the same schedule!

Get ready to test those fitnessi,

CG

==

30 May
by: Published in Uncategorized

Hero Sunday WOD:  Team WOD:  Four rounds for time of:

50 Overhead Walking Lunges (45/25)
40 Box Jumps (24/20)
50 Wall Balls (20/14)
15 Handstand Push Ups

WOD:  Blake:  Four rounds for time of:

40 Overhead Walking Lunges (45/25)
30 Box Jumps (24/20)
20 Wall Balls (20/14)
10 Handstand Push Ups

==

From the CrossFit.com website…

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

RIP hero,

CG

==

29 May
by: Published in Uncategorized

Team WOD: 3 rounds for time of:

70 Cal Row
60 Shoulder to Overhead (95/65)
50 Russian Kettlebell Swings (32/24)
40 Toes to Bar

Rest 2 minutes

Partners can only switch one time

If you and your partner do not finish the reps = 20 Burpee penalty each

==

Outdoor Endurance class today…

Please note that the Box 1 classes (the 90 minute Endurance classes) will take place at the track behind Harvard Stadium.  Please refer to the picture for reference.  Also, like always, don’t forget to bring water, sunscreen, towels, clothes, sunglasses, tomagachi toys, Kill Cliff cans, lawn chairs, and whatever other random things you may need to go outside.  Please note that next week all of the Endurance classes will be indoors and the outdoor-ness will pick up the week after.  Keep an eye out here for those notifications!

Enjoy,

CG

==

 

28 May
by: Published in Uncategorized

Pre WOD: 25 mins to complete:

3 attempts of Clean and Jerk (competition rules apply)

WOD: Grace: For time:

30 Clean and Jerks (135/95)

==

What better day…

With such a Pre WOD and Grace today, there is no better day than today to talk about the weightlifting classes.  Programmed by Coach Justin, the weightlifting classes have 3 levels.  The first level is all about Power Lifting (Squat, Deadlift, and Press) and it’s all about getting stronger.  Levels 2 and 3 deal with Olympic Weightlifting (Clean and Jerk / Snatch) and are all about getting better at these movements and more explosive.  If you have had difficulties with the barbell movements and feel like you need to just work on the basics, there is also the Beginner’s Lifting class that covers certain movements in a step-by-step fashion.  If you have not taken these classes and / or are looking to sharpen your movements, you owe it to yourself to stop by the pain cave at Box 2!

Do it,

CG

==

27 May
by: Published in Uncategorized

Pre WOD:

Work on Bridges and Deficit HSPU

WOD 1:  April 2012 Baseline:

30 Deadlifts (95/65)
30 Hang Power Clean (95/65)
30 Push Press (95/65)
30 Thrusters (95/65)
30 Burpees

Rest 1 minute between exercises

WOD 2:  April Baseline 2014:

20 Deadlifts (135/95)
20 Hang Power Clean (135/95)
20 Shoulder to Overhead (135/95)
20 Overhead Squats
40 Burpees

Rest 1 minute between exercises

==

One moment please…

I just want to congratulate Coach Jessa on her performance at the East Regionals competition.  For those of you who were there, you got a clear idea of how impressive that is.  The best athletes of the Eastern Canada and the Northeast region threw down and the competition has never been better.  Tenths of seconds were consistently splitting these top athletes and to do as well as she did, you had to be ON POINT!  Well done Jessa Lemoine.

Very well done,

CG

==

 

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