Uncategorized Blog
22 May
by: Published in Uncategorized

Team WOD: 4 rounds for time of:

10 Thrusters (135/85)
50 Double Unders
250M Row
25 Wall Balls (20/14)
10 Shoulder to Overhead (135/85)
15 Toes to Bar
10 Burpees

Partners alternate exercises each time

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Saturday…

I haven’t got much for you today.  Just note that this workout looked a lot different before it was published.  It was only two rounds and it didn’t have Burpees.  It also had 30 Thursters sooooooo…call it even’ish?

Sounds fair and square to me,

CG

==

21 May
by: Published in Uncategorized

Pre WOD:  25 mins to find heavy single:

Snatch

WOD: For time:

21-15-9 reps of:

Snatch (50% of Pre WOD)
Wall Balls (20/14)

==

Jessa Lemoine…

If you guys are unaware, Coach Jessa will be competing individually at the East Regionals competition (today and) this weekend!!!  If you are unbusy (not a word) this weekend, then feel free to drop by the XL Arena and see the best of the best of the Northeast and Eastern Canada throw down.  I would like to wish Coach Jessa the best of luck this weekend and tell her not to forget to breath!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!!

I’ll see you Sunday,

CG

==

20 May
by: Published in Uncategorized

Pre WOD: Work on:

Bridge Ups
Deficit Handstand Push Ups

WOD: For max completed rounds:

EMOTM for 4 minutes:

3 Muscle Ups
10 Burpees

Rest 2 minutes

EMOTM for 4 minutes:

2 Muscle Ups
8 Burpees

Rest 2 minutes

EMOTM for 4 minutes:

1 Muscle Up
6 Burpees

If you cannot do Muscle Ups, perform double the number of Toes to Bar

==

Endurance people unite…

And take note that the two 90 minute Endurance classes will be taking place at the Boston Commons today (refer to the picture of the day for location).  If you do not find anyone, feel free to do a warm up jog around the park as they are sure to be around there somewhere.  Please bring sun block, water, and any other gear you feel you may need.  With that said, please note that the Gymnastics class will be cancelled, but the WOD class is still on!

Next week will be on a Saturday,

CG

==

Gram Tusia, Princess Swanson liked this post
19 May
by: Published in Uncategorized

WOD: Masters Qualifiers 2015 WOD 3: 2 rounds for time of:

1000M Row
50 Thrusters (65/45)
30 Chest to Bar Pull Ups

==

Get ready for some fun…

The following are the times and age groups for the winners of this workout during the Masters Qualifiers competition for the 2015 CrossFit games:

Gabriel Romero (40-44):  14:54
Bill Grundler (45-49):  14:50
Brian Shockley (50-54):  17:30

Amanda Allen (40-44):  14:52
Chris Perrins (45-49):  17:47
Shellie Eddington (50-54):  19:18

The bad news is that all athletes up until 54 years of age did THE SAME EXACT WORKOUT.  The load on the Thrusters and the Chest-to-Bar standards for Pull Ups was the exact same.

Have a great time,

CG

==

18 May
by: Published in Uncategorized

Happy Birthday

Pre WOD:  35 mins to complete:

3 x 5 Push Press

2 x 3 Push Press

1 x 1 Push Press (score this on WODIFY)

Make each set is heavier than the last

WOD: 15-10-5 reps for time of:

Push Press (50% of heaviest Push Press)
Hang Power Clean (50% of heaviest Push Press)
Deadlift (50% of heaviest Push Press)

==

I know I am late…

But this week’s coverage is here:

Yesterday:  Was a great day!
Today:  Some more going overhead and getting strong doing it (going to talk about this some more next week)
Wednesday:  150 Pull Ups for time…maybe…
Thursday:  Brand new Gymnastics movement!
Friday:  Snatch…as in from the floor and with a full squat.

Got a great week ahead of you,

CG

==

17 May
by: Published in Uncategorized

Pre WOD:  25 mins to find complete:

A)  5 x 5 Overhead Squats

B) 5 sets of 30 seconds on / 30 seconds off:

Double KB Overhead Walk AHAP

WOD: 3 rounds of:

200M Run
30 Double Unders
10 Wall Balls (20/14)

==

Hmmm…

If that workout looks suspiciously easy, rest assured that it is, in fact, easy.  This workout is easy as long as you stay within your limits.  This workout is easy as long as your legs are fresh after doing the Overhead Squats.  This workout is easy as long as you take your time going up the stairs.  This workout is easy as long as you keep coming up with reasons for it.

If only there were another option,

CG

==

Ellen M. Gordon Ward liked this post
16 May
by: Published in Uncategorized

Hero Sunday WOD: Team WOD: Adam Brown: 2 rounds for time of:

24 Deadlifts (295/195)
24 Box Jumps (24/20)
24 Wall Balls (24/20)
24 Shoulder to Overhead (185/115)
24 Box Jumps (24/20)
24 Wall Balls (20/14)
24 Power Clean (145/95)

Last done January 12, 2014

==

From the adamslegacy.com website…

Adam was a man of extremes, whose determination was fueled by faith, family, and the love and support of his wife. He was a man who waged a war against his own worst impulses and persevered to reach the top tier of the U.S. military. Always the first to volunteer for the most dangerous assignments, Adam’s final act of bravery led to the ultimate sacrifice.

If you have not read his story, you owe it to yourself.

RIP hero,

CG

==

15 May
by: Published in Uncategorized

Team WOD: 5 rounds for time of:

200M Run
9 Pull Ups while partner holds top of the Overhead Squat (95/65)
9 Overhead Squats (95/65 while partner hangs on bar)
9 Toes to Bar while partner holds Overhead Squat (95/65)
19 Handstand Push Ups
9 Pull Ups while partner holds top of the Overhead Squat (95/65)
9 Overhead Squats (95/65 while partner hangs on bar)
9 Toes to Bar

35 min cap

Partners have to switch every time they go back to the bar/barbell

==

Here are the rules…

  • Partners A and B both have to run
  • Partner A will do 9 Pull Ups while partner B holds the barbell overhead
  • Partner A will hang on to the bar while partner B does 9 Overhead Squats
  • Partner A will do 9 Toes to Bar while partner B holds the barbell overhead
  • Partners A and B can split the HSPU anyhow
  • Partner B will do 9 Pull Ups while partner A holds the barbell overhead
  • Partner B will hang on to the bar while partner A does 9 Overhead Squats
  • Partner B will do 9 Toes to Bar while partner A holds the barbell overhead

And that is 1 round,

CG

==

 

Princess Swanson liked this post
14 May
by: Published in Uncategorized

Pre WOD:  25 mins to find heavy set of 3 reps:

Clusters

Hands cannot let go of the bar

WOD: For time of:

15/11 Cal Row 21 Thursters (95/65)
15/11 Cal Row 15 Thursters (95/65)
15/11 Cal Row 9 Thursters (95/65)

10 min time limit

==

Special thanks…

I just want to send a special shut out to everyone who send me pictures from the Opens.  I know it was a while ago, but they were incredible.  A special thanks to Katie P. as her pictures are incredible.  Thank you for taking the time to making us all look amazing!!!  In the next several weeks we are going to put up pictures from the 15.3 workout, which include the Adaptive athletes.  These are some great pictures and I hope you guys use them as inspiration to push your limits.

Well done,

CG

==

 

13 May
by: Published in Uncategorized

Pre WOD: Teach the Bar Pull Over

If you cannot do pull ups (which is step 1) work on Skin the Cat

WOD 1:  Gymnastics Baseline 1:  12 min AMRAP of:

12 Burpees
12 Pull Ups
12 Kettlebell Swings (24/16)

WOD 2:  Gymnastics Baseline 2:  12 min AMRAP of:

2 Muscle Ups
4 Handstand Push Ups
8 Kettlebell Swings (32/24)

==

 

Shameless plug time…

If you have not seen the crew at Spine & Sports (at Box 2) and you need some TLC for you joints, then it may be time.  I have personally seen Dr. Cooper for a number of issues and have had amazing results.  I know a lot of you have seen Jeremy, Leah, and Wes and have gotten some great mileage out of it.  Remember that you only get one body and you need to take fantastic care of it!

Now go get your free Functional Movement Screen (FMS)!!!,

CG

==

 

 

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