Pre WOD: 15 min AMRAP of:
3 Shoulder Press + 3 Push Press + 3 Thrusters
Go up in weight as needed, but all 9 reps have to be done unbroken
20 second Ring Support Hold
20 second High Plank Hold
20 second Handstand Hold
WOD: Petranek Baseline: For time:
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups
11 minute time limit
3:45, 4:40 = Elite
4:30, 5:35 = Pro
5:15, 6:30 = Expert
6:15, 7:30 = Collegiate
7:15, 8:30 = Intermediate
8:15, 9:30 = Novice
9:15, 10:30 = Beginner
Let’s take a look at this easy WOD…
You first go through a 500M Row all-out sprint. Once your legs are completely wiped out, you have forty Air squats to get through before your legs can get any rest. The Sit Ups afterwards will be easy if you do them fast. If you absolutely sprint through them, then you have a different story. From there, you need to absolutely blast through 20 Push Ups and 10 Pull Ups as there is no reason to do those at any other pace other then hell-bent.
Sounds like a walk in the park,
WOD: EMOTM for 32 minutes:
Minute 1: 4 Pull Ups + 3 Toes to Bar
Minute 2: 4 Front Squats (95/65) + 3 Overhead Squats (95/65)
Minute 3: 4 Toes to Bar + 3 Pull Ups
Minute 4: 4 Burpees + 3 Back Squat (95/65)
If I were to load a barbell with 55 pounds and ask any of you to pick it up…what would your back look like? There is a good chance that all of you would set your back and move the barbell safely. If I were to put a 24 KG (53 lbs) kettlebell on the ground and ask you to pick it up…would your back look any different? There are a lot of you who wouldn’t set your back before making the lift. That drives me completely insane! Please be mindful that when you are managing any external loads, your back needs to be primed for exertion. I want you to have the same respect for the kettlebell as you have for the barbell and everything else for that matter (couches and such). I want you to consider any lifting you do to be important enough to set your back and save it. Not everything is as lift-able as a barbell, but it all should be moved the same way.
Sorry for the dad voice,
Pre WOD: Every 2 minutes for 10 minutes:
6 Toes to Bar
21 Double Unders
WOD: The Chief: 5 rounds of: 3 min AMRAP of:
3 Power Cleans (135/95)
6 Push Ups
9 Air Squats
Rest 1 minute after each round.
From the CrossFit.com website…
Each year in the United States Navy, a highly qualified and elite cadre of Sailors are selected and promoted to the join the ranks of Chief Petty Officer. Since 1893, “The Chiefs” have been relied upon by subordinates and superiors alike for their personal example, technical expertise and above all, their unique leadership capabilities. As the induction process for newly selected Chief Petty Officers is now underway throughout the US Navy, we thought it appropriate to inaugurate “The Chief” in honor and recognition of all past and present CPOs. Thanks to them and their families for their self-sacrifice, ability to adapt, tireless dedication to mission and devotion to country.
Sounds good to me,
Pre WOD: EMOTM for 10 minutes:
Level 1: 4 Burpees 4 Strict Pull Ups
Level 2: 4 Burpees 6 Kipping Pull Ups
Level 3: 4 Burpees 2 Muscle Ups
Rest 2 minutes after the 5th minute
WOD: For time:
50 Double Unders
40 Double Unders
30 Double Unders
20 Double Unders
10 Double Unders
Outdoor endurance series…
Please note that today’s evening Endurance classes will be taking place at the Fenway Track. Like always, don’t forget to bring whatever extras you may need. Towels, water, sunscreen, and other such items may not necessarily be available to you at location.
Pre WOD: 10 min AMRAP of:
10 V Ups
10 Shoulder Blade Retractions
10 Strict Toes to Bar
10 Hanging Shoulder Blade Retractions
WOD: The Bear Complex: 5 rounds of:
7 sets of:
1 Power Clean
1 Front Squat
1 Push Press
1 Back Squat
1 Push Press
This is to be done as heavy as possible
The week to come…
Monday: The Bear Complex!
Tuesday: Pull work and a great triplet.
Wednesday: The Chief!
Thursday: 7 reps per minute (easy peasy).
Friday: Petranek Baseline!
Simple, yet effective,
Team WOD: For completed challenges:
5 mins to complete:
4 mins to complete:
100 Hang Power Cleans (125/80)
3 mins to complete:
100 Russian Kettlebell Swings (24/16)
2 min to complete:
100 Shoulder to Overhead (65/45)
90 seconds rest between challenges
For whatever reason, this particular workout always gets to me. There is something about it that makes me want to adjust it and optimize it to the point of perfection. Slowly, but surely, it is improving and the following changes are the latest step in its evolution:
Hang Power Clean load increased 10 lbs for the men and 5 lbs for the women.
Shoulder to Overhead load was decreased from 75/55 to 65/45
The rest between each challenge was increased from 60 seconds to 90 seconds.
Please let me know how the changes go and what tweaks you think it may need.
Team WOD: 4 rounds for time of:
30 Over the Box Jumps (24/20)
30 Russian Kettlebell Swings (24/16)
Partners can work at the same time afer the row has been finished for each round.
When: Meet at St. James Avenue at 9:30 AM today!
Where: St. James Avenue and then all over Boston proper
What: Coach Angelo has prepared a special treat for everyone who is planning on playing. From the man himself:
Coed Teams comprised of 3 – 4 members will be given 3 hours to explore Boston’s many unique and historical landmarks with the task of building more fitness and promoting the RCFBB Endurance program. Each team will post their completed “fitness assignment” on social media for real time verification. The first team to finish all of their assignments or the team with the most completed assignments by the time cap wins bragging rights and a very special grand prize!
Email Coach Angelo with Teams and Team Names or your interest to participate and he will get you set up on a team. firstname.lastname@example.org
May the odds be with you,
Pre WOD: EMOTM for 10 minutes:
Odd: 30 seconds of: Double KB Overhead Carry
Even: 10 Ring Rows
WOD: For time:
AMRAP of Shoulder Press (95/65)
AMRAP of Push Press (95/65)
AMRAP of Thrusters (95/65)
Continue rotating between exercises until you reach 120 reps Rest as needed between exercises
One last idea…
On top of everything that we have discussed, there is one last idea that we haven’t covered: personalized programming! Being given a set of instructions beyond what you experience here at Reebok CrossFit Back Bay can certainly take your fitness to the next level. Having some personalized programming can be the ideal tool to work on getting that first Pull Up, or maybe increasing your strength numbers. There are a few members that receive personalized programming tailored to them and use this as a tool to achieve their fitness goals.
So go ahead and #approachacoach,
WOD: Team WOD: For time:
100 Double Unders
90 Sit Ups
80 Push Ups
70 Air Squats
60 Box Jumps (24/20)
50 Pull Ups
40 Walking Lunges
20 Knees to Elbows
10 Handstand Push Ups
The rowing and the reps can be broken up anyhow.
More ideas today…
If things are going well, but it feels like you could use a little more time with certain moves, then maybe a personal training session could be exactly what you need. Certainly skills like Kipping, Cleans, Split Jerks, Snatching, Double Unders, and so on, can be very difficult to obtain. A private session with one of our truly outstanding coaches could elevate your capacity and allow you take your skills to the next level. Having some one-on-one attention is about as close to a shortcut as you are going to get when it comes to improving your fitness. So, if you are interested, speak with your favorite coach about scheduling a private session!
Last set of ideas tomorrow,
Pre WOD: Every 90 seconds for 15 minutes:
15 Sit Ups
20 Double Unders
Try and add weight every two sets
WOD: 10 min AMRAP of:
2 Deadlifts (50% of heaviest Pre WOD)
2 Over the Bar Burpees
4 Deadlifts (50% of heaviest Pre WOD)
4 Over the Bar Burpees
Continue this pattern until time expires
Cheesy, but important…
Before you speak with a coach about improving everything in your life, you have a little bit of homework to do. First, get a clear idea of what you are looking to improve. Do you want abs? Do you want to win Olympic Gold in the Clean and Jerk? Do you want to get 1 Pull Up? Before setting your goals, take a look at the following and then #approachacoach:
Specific (what are you looking to get out of your fitness)
Measurable (“looking good” or “lift heavy things” are not good goals)
Action-oriented (CrossFit has plenty of variety for this)
Realistic (Muscle Ups before Pull Ups?)
Time Oriented (give yourself a deadline to accomplish your goals!)
I know you have seen the “SMART” goals acronym before, but it applies to this, just like anything else.
More ideas tomorrow,