Monthly Archives

March 2014

Eat grass fed meat

By | Announcements | 2 Comments

COTH,

I hope you are well and ready for a brand new week. We want to let you know about a great opportunity to get grass fed beef, pork and poultry raised locally. Below is all the information from our friends at Walden Local Meat Co. and a special discount code.

Walden Local Meat Co. is dedicated to providing healthy, sustainable and locally producedmeats directly to customers in the Boston area.

All of our farmers sign partner affidavits that affirm they utilize no antibiotics, hormones,pesticides, herbicides, or chemicals of any kind. Our beef is 100% grass-fed, and our pork and poultry is raised on pastures outdoors, year round.

Not only does our meat taste far superior to anything you’d find in a grocery store, from anutrition perspective there is simply no comparison: grass-fed beef is a heart healthy food withmany benefits to your health. Put simply, because the cows are healthier, so are you!

• Grass-fed beef, per serving, is actually leaner than a typical skinless chicken thigh!

• Grass-fed beef has more ‘good fat’ and less ‘bad fat’: 2 to 6 times the Omega-3 of corn-fed beef, and 75% less total fat per serving.

• Lower bacteria counts – studies indicate that feeding cows an exclusive grass diet keepsoverall E. Coli and other bacteria counts lower.

 Monthly packages start at just $49, including delivery, with no contract or commitment. Save $5 when you pick your share up at Crossfit on the Hill on specified delivery dates. Use coupon code: CROSSFITONTHEHILL when ordering online and specify the gym as the delivery location.

 Sign up in time for April’s delivery. We are accepting orders through April 11th, and packages will be delivered the week of April 21st.

Visit us at Waldenlocalmeat.com

 If you have any questions please email: Kirsten@waldenlocalmeat.com

See you on the Hill,

WOD for Tuesday, 4/1/14

By | WOD | No Comments

After lots of intense training for the open, we figured we’d give you a good test for that fitness. See what you’re made of!

Fitness Test:
ME Burpees for 7 minutes

WOD: “Fat Fran:
21/15/9
Thrusters (135#/95)
C2B Pull-Ups

 

Programming for 3/31/14–4/4/14

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Monday:
“14.5” For Time
21 Thrusters (95#/65) (65#/45) (35#/15)
21 Bar Facing Burpee
18/15/12/9/6/3

Tuesday:

Fitness Test: 7min ME burpees
WOD: Fat Fran
21/15/9
Thrusters (135#/95)
C2B Pull-Ups

Wednesday:
“BFD” Hero WOD for Boston Fallen Fire Fighters
WOD: 5RFT
400m Med Ball run 20#/14#
5 Bar Muscle Ups/ 10 Pull-ups
10 Burpee Box Jumps *all at 20” / step-ups

Thursday:
Gymnastic Skill:
Leg Circles
3x ME  Ring Push-Ups
WOD: EMOTM 10
2 Squat Cleans as close to bodyweight as possible

Friday:
Fitness Test: 2min ME Double Unders
WOD: “Jackie” (cap 12)
1000m Row
50 Thrusters (45#/35)
30 Pull Ups

WOD for Monday, 3/31/14

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**ANNOUNCEMENT**
Athletes coming to the evening class must be ready to do their mobility/warm-ups on their own. We will be running 20 minute heats starting 10 minutes into the hour. Make sure that you get your warm-up done that your coach will prescribe before it’s your turn to hop in.

Congratulations to all the athletes who’ve completed their first CrossFit Open! All of you did an amazing job. We hope that the Open was fun and challenging and that it also excited you to set high goals to go after! Today’s WOD will be the last WOD of the 2014 open.

WOD: For Time “14.5”
21 Thrusters (95#/65) (65#/45) (35#/15)
21 Bar Facing Burpees
18
18
15
15
12
12
9
9
6
6
3
3

WOD for Friday, 3/28/14

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Today’s WOD is going to be nice and short but a tough one with overhead squats. The cue for everyone to keep in mind today is active shoulders! Keep pressing strong and don’t let up! Afterwards we’re going to do a cash out with the popular wall ball conga line.

WOD: (cap 10)
21/15/9
OHS (95#/65)
Burpees

Cash Out:
Wall Ball Conga Line 10-1

WOD for Thursday, 3/27/14

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Today’s WOD was inspired by Coach Josh’s visit to CrossFit Invictus, home to games athlete Camille Leblanc-Bazinet! Heavy thrusters may seem intimidating but it’s only going to make you stronger!

WOD: “Invictus”
3RFT (cap 15)
10 Thrusters (135#/95)
15 KB Swing (2/1.5pd)
20 Pull-ups

WOD for Wednesday, 3/26/14

By | WOD | One Comment

If you missed the gymnastics workshop on Saturday you’ll get a small taste of what the group learned. We’re going to begin our classes today by doing the first progression of the skin the cat skill on the rings. Athletes will learn how to get into the pike position on the rings and do 3 sets of 10 second holds.

Skill: Ring Practice- 1st Progression of Skin the Cat (taken from workshop)
-Pike or knee to chest progression (3 sets of 10 seconds)

WOD: EMOTM 10 min
20 Double Unders
-ME Handstand Pushups or Wall climbs

WOD for Tuesday, 3/25/14

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Building up your strength through strict presses will go a long way for your barbell movements. Come in and see how much weight you can press for a three rep max. Remember, no dipping and no driving! No push presses or jerks today!

Strength:
10mins to establish 3RM Strict Press

WOD: AMRAP 12
20 (steps) Single Arm KB Overhead Walking Lunges (right) 24/16kg
20 Push-ups
20 (steps) Single Arm KB Overhead Walking Lunges (left) 24/16kg
20 KB Snatch 24/16kg

Programming for 3/24/14–3/28/14

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Monday
“14.4”
AMRAP 14
60 cal row
50 T2B
40 Wall Ball
30 Cleans
20 Muscle Ups / Pull-ups

Tuesday
Strength: 10mins to establish 3RM Strict Press
WOD: AMRAP 12
20 (steps) Single Arm KB Overhead Walking Lunges (right) 24/16kg
20 Push-ups
20 (steps) Single Arm KB Overhead Walking Lunges (left) 24/16kg
20 KB Snatch 24/16kg

Wednesday
Skill: Ring Practice 1st Progression of Skin the Cat (taken from workshop)
WOD: EMOTM for 10 minutes
20 Double Unders
ME Handstand Pushups or Wall climbs

Thursday
“Invictus”
3RFT (cap 15)
10 Thrusters (135#/95#)
15KB Swing (2/1.5pd)
20 Pull-ups

Friday
21/15/9 (cap 10)
OHS
Burpee
Cash Out:
Wall Ball Conga Line 10-1