Author Archive

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

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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

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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)

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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

==

14 Jun
by: Published in Uncategorized

Pre WOD: 30 mins to complete:

5 sets of:

A1)  10 Weighted Step Ups from Back Rack (alternating legs)
A2)  10 Back Rack Lunges (alternating legs)
A3)  10 Good Mornings
A4)  15 Deficit Calf Raises

WOD:  Karen:  For time:

150 Wall Balls (20/14)

13 minute cap

Last done June 9, 2014

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Dear Quads,

I know the 9 of us have gone through a lot this year already.  I know that sometimes I push you into doing things you didn’t want to do.  I know that I don’t stretch you enough and should mash you more often.  I just ask that whatever happens today, I don’t want you to be mad at me the rest of the week.  Hopefully by this Wednesday, this is something we will look back on and laugh.  Perhaps by Thursday, you will stop being sore and I can stop walking funny.  I promise to only do this to you once a year.

With love,

CG

==

13 Jun
by: Published in Uncategorized

WOD: For total time:

2 rounds broken up anyhow of:

30 Power Clean (95/65)
30 Burpees

6 minute time limit

2 rounds broken up anyhow of:

40 Thrusters (95/65)
40 Toes to Bar

8 minute time limit

2 rounds broken up anyhow of:

500M Row
50 Russian Kettlebell Swings (32/24)

10 min time limit

If you finish under the time cap, you get to rest. If you do not, you have to move on.

==

Sunday Funday…

Just about half way through June and half way through our testing.  Things have gone pretty well and your numbers and times are getting better.  I want to literature-lly high-five you all and take a second to let you know that we as coaches and as a staff appreciate your hard work.  With that said, now that (you and) we know what you are capable of doing, we are happily going to ask for more!

Talk about giving an inch huh,

CG

==

 

12 Jun
by: Published in Uncategorized

Team (3) WOD: For time:

5K Run

One partner runs while the other two partners complete the following:

10 Burpees
50 Hang Power Clean (95/65)
10 Burpees
50 Toes to Bar
10 Burpees
50 Shoulder to Overhead (95/65)
10 Burpees
50 Double Unders
10 Burpees
50 Front Squats (95/65)
10 Burpees
50 Box Jumps (24/20)

The runners can run however much they would like

The work can be split up anyhow

The work starts over until the running is finished at 5K = 8 laps around the block and 1 x 200M Run

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Special shout out…

I just would like to give everyone a heads up that Coach Jessa and Coach Justin will be competing today when the Boston Iron face off against the DC Brawlers at 2 PM.  Go to NPGL.com to watch the stream and cheer them on!

Preview here,

CG

==

 

Stephen Berry, Gram Tusia liked this post
11 Jun
by: Published in Uncategorized

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

1 Power Clean + 1 Hang Power Clean

WOD:  DT: 5 rounds for time of:

12 Deadlifts (155/105)
9 Hang Power Clean (155/105)
6 Push Jerk (155/105)

13 min cap

==

From the CrossFit.com website…

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

RIP hero,

CG

==

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

Pre WOD: Work on:

Ring L-Sit
Planche Progressions (Tripod Hold, Frong Stand, Straight-arm Frog Stand, Tuck Planche…)

WOD: 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

==

Remember me?…

For those of you who have never done this workout, this was voted “most hated workout” of 2012.  For those of you who have done it already, you know it gets a whole lot easier after your final run and 8 Burpee Wall Balls have been completed.  Just be glad we are not doing it with Tuesday’s mugginess…it’ll actually be warmer.

Cue evil laughter,

CG

==

Also as a quick heads up!

If you have ever been interested in doing a weightlifting competition, one of our old members is hosting a competition this Sunday.  “The City Savage” series starts this Sunday at 2 PM.  The events are as follows:

1. Row for distance in 1 min cap
2. Bench reps at 225 Men/95 Women in 1 min cap
3. Deadlift 315 Men/135 Women in 1 min cap
4. Vertical Leap (two attempts) 1 min cap
5. Pull-ups in 1 min cap
6. Broad Jump (two attempts) 1 min cap
7. “Secret Smoker” in 1 min cap

Click here if you are interested in competing!

 

 

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

WOD: 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

==

Thanks for nothing BJ Penn…

Who better to tell the story of this workout, then the creator of the WOD (and CrossFit) himself.  Click here for a very loud intro, but also for the sweet tale of how this workout came to existence.

It is a story of love, hate, and fitness,

CG

==

08 Jun
by: Published in Uncategorized

Pre WOD: 20 mins to complete:

A1) 5 x 5 Press
A2) 5 x 5 Pendlay Row
A3) 10 Bent Over Straight Arm Bar Raises

WOD: Helen: 3 rounds for time of:

400M Run
21 Kettlebell Swings (24/16)
12 Pull Ups

==

Outdoor endurancers assemble…

This is your courteous reminder that the 90 minute Endurance classes will be taking place at the Fenway Track.  Like always, bring your sunscreen, water, towels, selfie-generating device, and those shades that make you look extra cool.

And any other must-have items,

CG

==

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