10 Dec
by: Published in WODs

WOD: ?????

As you may know…

Our manager Lauren is pregnant and she requested that we play a little game. She wants everyone at the gym to know what gender baby she will be having and in order to find out you will have to come in and perform the workout! If the baby is a girl, then the workout will be one of the the classic CrossFit “Girls” WOD. If the baby is a boy, then the workout will be one of the CrossFit Hero WODs. Make sure you make it in if you’d like to find out!

It will be either “Jack” or Kelly”,



10 Dec
by: Published in Apres Crossfit, WODs

Hey Athletes and Visionaries,

As we head full force into 2014, I look back at what 2013 has given us.

– As a gym we gained 240 new member and friends.

– We had such a great time at the Regionals in 2012 we brought a second team to Canton.

– When our city was stained with bombs and blood, we cleaned the city with Beards, Blood, and the BoSox.

– We learned the fate of Walter White, Jesse Pinkman, and Katniss Everdeen

–  We all just learned I watch too much Television and movies

– And now we are going to learn the details of the last Friday Comp Class and Social of 2013…..


On Friday December 13th, at 209 Columbus Ave at 7pm one of the WODs will be…


For Time:
25 Back Squats (225,155)
25 Handstand Pushups
From the rack


After class we will hang out until 9 03pm ( that’s right Drew ) and head over to The Brahmin.

There ‘s one catch…If you come you have to bring a Toy.  We will collect Toys that Friday and donate them to a great organization called Toys for Tots.  Click on this link to find out more about Toys for Tots.

– Bern K. Prince

A belief is not merely an idea the mind possesses; it is an idea that possesses the mind.”








09 Dec
by: Published in WODs

GS: 4 rounds for perfection:

5- 10 Box HSPU


6-16 Box Wall Runs

20 Alternating Leg Hollow Hold
5-10 Ring Push Ups with turnout
10 V-Ups

WOD 1: 4 min AMRAP of:

1 Power Clean
1 Hang Power Clean
1 Front Squat
1 Shoulder to Overhead (155/105)

= 1 rep

Only Complete reps will count

Rest 2 minutes

7 rounds for time:

10 Deadlifts (155/105)
10 Push Ups

7 min cap

Add time for second WOD as comment

WOD 2: 4 min AMRAP of:

1 Snatch Deadlift
1 Power Snatch
1 Overhead Squat (155/105)

= 1 rep

Only complete reps will count

Rest 2 minutes

2 rounds for time:

35 Deadlifts (155/105)
35 Push Ups

7 min cap

Add time for second WOD as comment


Jazz hands some more…

Another problem is being moist.  Outside of it being an unpleasant word, being moist will increase friction by forcing you to hold on tighter and thus generate more skin torque.  Chalk can remedy this situation, but it still has limitations in the world of CrossFit.  A routine from a gymnast may last 2 minutes at the absolute longest and so a single application of chalk will suffice because not enough sweat is being produced to reach the hands and negatively affect the grip.  A typical CrossFit workout will have you move from the cage, to a Barbell, to a run, to putting your hands on the floor.  Chalk doesn’t stand a chance to serve it’s purpose because it is literally being spread too thin to be effective.

If you were thinking that if some chalk is good, then more is better, then you would be wrong.  Dry, smooth hands are good and anything that doesn’t fall into this category is not bueno.  Adding more chalk once you are sweaty will only create a useless paste that will get in the way of what you are trying to accomplish.  One or maybe two applications of chalk should be the maximum number of times you “chalking-up” during that sweaty-fast-lots-of-stuff WOD.  Otherwise you run the risk of spreading your chalk too thin and creating that sweat/chalk paste.  This can make chalk more of a problem than a solution.

Last and biggest issue is manner of grip.  Tears happen on the same spot on the palm every time and rarely do they venture out to spots on the fingers.  Now you may be asking yourself at me:  ”Gino, how do monkeys climb trees?”.  If the answer you came up with was:  ”with their fingers”, then I would be surprised because you are correct and because of your strange, but relevant thoughts.  Grip on the bar should also happen at the fingers and not at the palm.  This will immediately present you with a weaker grip that can be strengthened and eventually supersede your current grip style.  If only there were some kind of gymnastics strength warm up that happens every single day of your waking moment of your life forever for the summer at least once a week where you could practice / strengthen this…

I can only think of one,



Samuel Boulet liked this post
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