12 Sep
by: Published in WODs

WOD:  4 rounds for time:

20 unbroken Kettlebell Swings (24/16)
30 unbroken Wall Balls (20/14)
50 unbroken Double Unders



I know you read that up there and I  know you know exactly what that means.  Now you know that I know you know, so there is no escaping the fact that those reps have an “unbroken” prefix to them.  Let’s clarify da rulez:

  • unbroken reps means different things based on the exercise
  • the definition of unbroken can change according to the tides or my liking
  • for KBS:  you cannot put the Kettlebell down before you finish 20 reps
  • for the WB:  you cannot put the medicine ball on the floor.  Meaning you have to catch EACH AND EVERY SINGLE rep including the last one and you cannot put it down before you finish 30 reps
  • for the DU:  you cannot mess up.  49 good reps + 1 mess up at the end = not done unbroken

Let me be clear in that you can choose to stop or drop items in this workout as you please.  However, if you would like to do the WOD as prescribed, it shall be done in the fashion listed above.  This will be a good way to challenge those who may breeze through any one portion of today’s workout.  Also please note that you do not get any mulligans if going Rx.  If you drop the Wall Ball on your last rep on your last round, you start off back at 0 (on that round).  Feel free to complain call Josh Plosker on his personal phone and complain…

Just make sure it’s unbroken,



11 Sep
by: Published in WODs

Ummm…what the hell is this?

Strength:  20 minutes to establish 1RM Hang Power Clean

WOD:  10 min AMRAP of:

10 Push Jerks (155/105)
12 Pull Ups
14 Calorie Row


Does my memory deceive me or are there not COLOR CODED LABELS for the jump ropes in the gym?  From what I recall, the labels are also labeled with PERMANENT MARKER INK so as to insure that mistakes are not made.  And yet the picture depicts that small, medium, and large jump ropes are mingling with one another.  If you are starting to think: “So what?  NBD…”, that’s cool, ironically that is how I feel about weighted Burpees as well so…NBD.  Please note that that picture could also be a sweat towel/adhesive bandage/athletic tape left behind.

As far as the strength goes, I would like to address that if your Hang Power Snatch was more than your regular Power Snatch, we have a lot of work to do for that should not be the case in any way.  If today you Hang Power Clean more than what you did in your Power Clean last week, you have even more work to do.  What happens is that because the hanging versions of the lifts are less mechanically and technically involved, you have a better chance for success.  Form needs to be drill more and the programming in October will reflect that.  Also let me take this opportunity to say that we will be following a very similar strength schedule for a long time coming.  I will be putting up a general schedule of what is to be expected in the coming weeks.

Keep it classy,



11 Sep
by: Published in WODs

Strength:  100 Back Squats

WOD:  For time

500M Row (just arms)


Please read the following:

Hi All:
Jim Bode and I are looking for some players to join us for a  3-on-3 basketball tournament next Wednesday evening. The event is to support a great friend, Pete Frates,  and his battle with ALS. All playing levels are welcome.  Pete is a former standout athlete and team captain of the Boston College baseball team. Last year, at the age of 26, he was diagnosed with Amyotrophic Lateral Sclerosis (ALS). Please take a look at his story  We are looking for people interested in lacing up the old Air Jordans and playing some hoop next Wednesday. The event is being held indoors at the brand new KROC Center in Dorchester. Please shoot me an email if you are interested in playing.
What:   3-on-3 Basketball Tournament to benefit the Pete Frates #3 Fund (
When: Wednesday, September 12th from 5pm – 8pm
Where: The KROC Center – 650 Dudley St – Dorchester MA
Who:     Anyone that wants to play some ball to support a great guy and cause
Cost:      $25 per person
Please feel free to contact Ben to help in this great cause.
Let’s talk about the 100 Back Squats a bit.  It should feel a little something like this:
  1. My legs hurt from doing these first 30 Squats!
  2. My lower/middle/upper back muscles are getting tight from keeping my back so upright during these 60 Squats!
  3. Do the arches of my feet hurt?
  4. A second wind!
  5. My legs are tired again!
  6. Wow.  How do my arms hurt so much?
  7. With only 20 Back Squats left, it is time to mentally buckle down and push it!
  8. With only 10 reps left you realize you are out of breath, already sore, and your legs hate you.
  9. 100 reps and sweet, sweet success.
  10. Get ready for the Row

And if that sounds unpleasant, you do not want me to describe the JUST ARMS 500M Row for you,



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