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22 Feb
by: Published in WODs

Team WOD L1: For time:

100 Burpees with EMOTM = 5 Hang Power Snatch (65/45)

and then

200 Double Unders with EMOTM = 5 Front Squats (65/45)

Both teammates have to complete the Hang Power Snatches and Front Squats in order to do the other work (which only one person can do at a time).  30 minute time limit

Team WOD L2: For time:

100 Burpees with EMOTM = 5 Power Snatch (95/65)

and then

500 Double Unders with EMOTM 5 Front Squats (95/65)
Both teammates have to complete the Hang Power Snatches and Front Squats in order to do the other work (which only one person can do at a time).  30 minute time limit

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A lullaby…

There is a story to this workout.  One of the top CrossFitters on the planet was asked to rank his top 10 most difficult WODs.  After coming up with the list, this workout was deemed the most difficult.  The name “The Lullaby” refers to the fact that after the workout is over all you are going to want is a lullaby in order to be put to bed.  Click here for a video of the workout being done alone.  With a team mate this workout will definitely be more accomplishable.  The fact that you are supposed to do Overhead Squats instead of Front Squats will not make this any easier.

So don’t worry about that,

CG

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22 Feb
by: Published in Apres Crossfit

 Noir is the French word for “black”.

 

Hey Athletes as most of you of are aware we do a competition class and social every Friday ( hopefully I’ll see a lot of you tonight).  We do have about 90 new members so I will make sure if someone is new to make them aware.

Next Friday, March 1st will be extra special because it will be our 1st ever Noir Tie Affair.  Dawn Leaness, Dawn Harper, and Chad Verry are 3 of our members running the Boston Marathon.  They all have charities that are close to there hearts so on Friday, March 1st we will have a fundraiser at 209 Columbus Ave. Its a free event and we will have raffle items including a $50 gift certificate to Vineyard Vines.  The money raised that night will be divided evenly amongst each charity.  Each day next week I will spotlight each charity separately so you can see what each charity is all about.  In terms of the proceedings for the night from 7pm to 8pm the competition WOD and from 8pm to 9 18pm we will have our social hour where we hang out, eat food, and raise money for each cause.  Anytime you have an event of this magnitude you’ve got to look good, so fellas I would love to see ties, ladies I want to see dresses, hats are awesome, the more outrageous the better, and I don’t care what you wear I want to see something with a hint of Noir.  Bring friends, family, and significant others.  At 9 19pm on the nose we are heading over to Zocalo where we’ve been promised 2 rounds of appetizers so please come hungry.  One more reason to come out ( like you don’t have enough already, Justine… CHURCH!) Mr. Plosker’s birthday is that  weekend so he will have a Noir Tie.

“Did you hear about the rose that grew from a crack in the concrete? Proving nature’s law is wrong it learned to walk with out having feet.”  Tupac 

-Bern K. Prince

 

 

 

21 Feb
by: Published in WODs

Skill: Rowing (as in how to do it properly)

WOD L1: Four rounds for total time:

20 Cal Row
10 Push Press (95/65)
40 Sit Ups
10 Burpees

2 mins rest between each round

WOD L2: Four rounds for total time:

20 Cal Row
10 Push Jerk (135/85)
20 Toes to Bar
10 Burpees

2 mins rest between each round

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Hmmm…

Wondering how this workout will play out?  Just pay attention to the rest.  When a workout permits for a large rest, you are given an opportunity to reset yourself in order to keep intensity as high as possible.  Every round should be taken out quickly (on the Row) and finished as a sprint (on the Burpees).  You should carry a nice strong pace through the middle with the goal of finishing each exercise in as few sets as possible.  Though it may not be apparent, there will be plenty of demands for good form through each of the 80 reps.  Stay focused and reserve energy by being efficient through the whole round.

I’m getting soft here,

CG

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