Monthly Archives

August 2014

Labor Day WOD 9/1/14

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This tells a bit of the HotShots 19 story which happened about this time last year. I thought we’d honor them with our effort for our Labor Day WOD at 10am.
“HotShots 19″
6 RFT
30 Air Squats / *20 air squats / 10 air Squats
19 Power Cleans 135/95# / *15 Cleans / 10 cleans
7 Strict Pull-ups / *5 / 3
400m Run/ *200m Run

*Scaling options are also listed above so everyone can have a safe and fun time.

 

WOD for Saturday, 8/30/14

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Hey COTH,
Tomorrow we will only have the 11am class! We hope to see many of you here to get a good work out in before the long weekend.
Each partner will complete the total amount of work. One partner will do wall balls while the other does burpees. When both partners have completed the prescribed number of reps they will slap hands and switch movements. Once all reps have been completed in the 21-15-9 structure of both wall balls and burpees, partners will go out on a 800m run with the medball used for the wall balls. The ball carrying is shared and partners can take turns carrying it as many times as needed.
Partner WOD:
21-15-9 Wall Balls (20/14#) & Burpees
800m Partner Run w/MB

WOD for Friday, 8/29/14

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Today’s workout is in celebration of our Queen of the Hill, Sudie. This is a workout of her design bringing back the “ladder” repetition scheme of two of her favorite movements. The Overhead Squat really is the Queen of the weightlifting exercises. It requires hip and leg strength, midline stability, active shoulders and a near perfect squat pattern. Mix that in with metabolically taxing burpees and this is sure to be a challenging WOD.

Stability:
In-Line MB Waiter Walk  (3 full laps or 8mins)

MetCon: (cap 15) 
“Sudie”
Descending Ladder from 10 for time of:
OHS 95/65#
Bar Hop Burpees (parallel)

WOD for Thursday, 8/28/14

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Today’s workout includes a Skill Session on Kipping that I think everyone will appreciate. Developing the proper mechanics in the shoulder and midline of the “kip” are essential to have efficient gymnastics on the bar.

It’s time to include another 20 minute AMRAP in our programming. This is a technically  simple workout allowing nearly constant movement for the long time domain.

Skill:
Kipping (12-15 mins)

AMRAP 20:
20 Step-ups 24/20” *alternating
15 MB Slams 20/14#
10 Pull-ups

WOD for Wednesday, 8/27/14

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The “Bird-Dog” is a yoga move we are stealing to improve our CrossFit abilities. When raising and stabilizing your opposite leg and arm in the prone position, like the Bird-Dog position,  you are strengthening a very important fascial chain that crosses our body like an “X”. It is also part of what is called the posterior oblique subsystem. Do your best to engage that chain and keep your pelvis and spine neutral.

Our MetCon is a great test of strength under fatigue. You’re ability to scale your weight appropriately will be important for this heavy deadlift and push-up workout. The key is to maintain technical efficiency with a neutral spine and proper recruitment of the glutes and hamstrings.

Stability:
Alternating bird-dog 10 x 30 sec holds

Movement Prep:
Deadlift (8mins)

MetCon: (Cap 12)
8RFT:
3 Deadlifts (315/225#)
10 HR Push-ups

WOD for Tuesday, 8/26/14

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Today is Week 2 of our Squatting Position and Front Squat Strength Program. As I’ve stated before our goal is to not only make you a better athlete by simply strength training  but also take this time to form a well developed squatting position and pattern. I think that proper squatting mechanics is the most important thing you can have to both stay healthy and perform at your best in a CrossFit  program. Our stability, mobility, and Pause Squat routine in today’s program is the next step in our 6 Week Program.

Squat Program:
15 Wall Squats
3mins in Olympic Wall Squat:  http://youtu.be/MBkih0Qv-JE
15 Wall Squats

Stability:
Glute Activation shuffle 3x across and back

Strength: Front Squats (15 mins)
Week 2: 5×5 w/ 2sec pause @90% of 10RM

MetCon: EMOTM 10
10 Wall Balls (20/14#)
ME T2B

Programming for 8/25/14–8/29/14

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Monday
Stability: 3 x 12 Arch Hollow Rolls
Shoulder Program: 5 Way Shoulder Stretch
10x Downward Dog to Cobra
Strength: Press Week 2: (12 mins)
Week 2 (Week 1 of Wendler %’s)
5@65%
5@75%
5@85%
MetCon: “Grace”
30 C & J 135/95#
—-
Tuesday
Squat Program:
15 Wall Squats
3mins in Olympic Wall Squat
15 Wall Squats
Glute Activation shuffle 3x across and back
Strength: Front Squats
Week 2: 5×5 w/ 2sec pause @90% of 10RM
MetCon:
EMOTM 10
10 Wall Balls 20/14#
ME T2B
—-
Wednesday
Stability: Alternating bird-dog 10x (30 sec holds) *alternating
Movement Prep: Deadlift (8mins)
MetCon: 8RFT
3 Deadlifts 315/225#
10 HR Push-ups
—-
Thursday
Skill: Kipping (12-15 mins)
AMRAP 20:
20 Step-ups 24/20”
15 MB Slams 20/14#
10 Pull-ups
—-
Friday
In-Line MB Waiter Walk  (3 full laps or 8mins)
MetCon: (cap 15) “Sudie”
Descending Ladder from 10 for time of:
OHS 95/65#
Bar Hop Burpees (parallel)

WOD for Monday, 8/25/14

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Today is Week 2 of our Overhead Position and Press Program. As I’ve stated before our goal is to not only make you a better athlete by simply strengthening your shoulder press but also take this time to form a well developed overhead position. Our stability, mobility, and pressing routine in today’s program is the next step in our 6 Week Program.

Stability:
3 x 12 Arch Hollow Rolls

Shoulder Mobility:
5 Way Shoulder Stretch
10 x downward dog to upward dog

Strength:
Press Week 2: (12 mins)
Week 2 (Week 1 of Wendler %’s)
5@65%
5@75%
5+@85%

MetCon: “Grace” (cap 6)
30 C & J 135/95#

 

WOD for Saturday, 8/23/14

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Happy Saturday! Today we will be doing a workout very similar to one of the three wods that some of our fellow athletes will be performing today (Saturday) at the Mass Mayhem competition at CrossFit Newton. They will be competing from 9am-3pm so be sure to stop by and cheer them on!

To be completed with a partner. One person works while the other rests (except for the 800m run).

21 minutes to complete: 

800m MB run (20#/14#)
80 MB slams
100 toes to bar
120 kettlebell swings (1.5pd/1pd)

*with the remainder of the time, you and your partner must accumulate as many double unders as possible.

Reminder: Please sign up for classes using the new FrontDesk platform! =)

WOD for Friday, 8/22/14

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Stabilizing the Hollow Position on the bar will not only improve core strength but fortify an important gymnastic position. This is a great stability workout to develop that.

We cap the week with an original “Nasty Girl”.  If you’ve never performed “Diane” before it is a nasty combo of Handstand Push-ups and moderately heavy deadlifts in the classic 21-15-9 rep scheme. While body mass can assist you in the deadlifts it can slow you down in the HSPU, because  of that is a great “equalizer” among athletes of all sizes.

Stability:
5 x 30:30 Hanging Hollow Position

Skill: (10 mins)
Handstand push ups

MetCon: “Diane” (Cap 14)
21/15/9
Deadlift 225/135#
HSPU

Reminder: Please sign up for classes using the new FrontDesk platform! =)