Monthly Archives

October 2015

WOD for Friday, 10/30/15

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Pull-up: (10 mins)
3RM weighted pull-up
5×3 w/least amount of assistance
MetCon: (Cap 18)
21 Push Jerk 135/95#
200m Plate Carry 45/35#
15 Push Jerk
200m Plate Carry
9 Push Jerk
200m Plate Carry
At the core of expressing Work Capacity is the ability to “carry heavy loads long distances”. We will test that function with today’s MetCon in the form of a plate carry. Mix in full-body overhead pressing while developing your conditioning and you have a well rounded functional workout.

WOD for Thursday, 10/29/15

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Strength: Front Squat (20mins)
*3+ warm-up sets
Week 1:
MetCon: (cap 4)
For time:
50 Burpee Box Overs 24/20″
What has become some-what of a classic fitness test at COTH is the 50 Burpee Box Over Test. Four minutes is a tough barrier to complete 50 but shows a great amount of work capacity, conditioning and athleticism if you can.  Your time of completion or number of burpees performed, needs to be recorded for future use.

WOD for Wednesday, 10/28/15

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Strength Circuit: (15 mins)
3 Rounds of:
15 Box Jumps @ 20” / 24 “ / 30” or 33” (box plus plate)
10 Strict Knees to Chest
2 (30sec) Side Planks
MetCon: (Cap 15)
For Time:
50 Cal Row
75 Wall Balls 20/14#
100 Double Unders
One great expression of leg strength is jumping! Box jumps are a form of Plyometrics. Plyometrics are exercises in which muscles exert maximum force in short intervals with the goals of unceasing power. Today’s workout includes moderately-high box jumps to do just that.

CrossFit on the Hill’s, Costume WOD

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We invite you to come participate in our Halloween WOD this Saturday at Crossfit on the Hill! We encourage you all to come fully dressed in your costumes and be prepared for a fun/challenging WOD we have planned!

No costume = 25 burpees (applies to coaches too!)

So tell a friend, family member, or the person standing next to you to come along. Stay tuned for the announcement of the workout later this week.

We look forward to seeing you all!

WOD for Tuesday, 10/27/15

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Turkish Get-up
Strength: (12 mins)
1RM TGU (on both sides)
10mins of practice
4 Strict HSPU or Standing DB Strict Press 55/35#
ME KB Swing (2/1.5pd)
There’s an old fairytale that gyms in Eastern European nations would not let young men enter until they could perform an exercise which involved keeping a 100lbs bag of sand or rice over there head from the ground. They would be turned away until the task was accomplished. The point of the challenge was that you did not earn the right to train your body as you wished until you could perform such a highly functional movement  such as what would become known as the Turkish Get-up. There are few, if any, exercises that incorporate as many muscles as the TGU. Today after spending some time working on your technique you will test what kind of weight you can handle with the Turkish Get-up.

WOD for Monday, 10/26/15

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Strength: Deadlift (20mins)
Week 1:
5×1 AHAP (all at same weight)
+3 Hang Cleans 135/95#
+3 Chest to Bar
Our next strength cycle begins today with Deadlifts. The Deadlift is the most primal of all the lifts. It also has the ability to yield the highest capacity of weight of all the major lifts. The simplicity of the movement and ability to move high loads allows us to strengthen our powerful posterior chain and condition the body for high systemic loading. The Deadlift is an exercise that can aid in nearly any other.

Meet the King of the Hill for October

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Hi Athletes,

The King of the Hill for October is Michael Kokernack! Michael is an avid runner who is looking to strengthen and get results. You’ll find Michael working hard during the 11am class. He always rides his bike to and from the gym. Just recently he gave us a shout out on his Facebook page.  We look forward to helping Michael improve his half marathon time.

What brought you to Boston?

Originally from Leicester (near Worcester) but lived in New York City, Atlanta, and Knoxville before moving back to Boston when I was 30 years old.

What drew you to CrossFit?

It is kind of a Men’s Fitness or Runner’s World story of later in life redemption. When I was 30 I started a company with $2,000 (from my studio apartment in Mission Hill) and eventually I grew it over 10 years to employ about 50 full time people (including consulting engineers) in the TV technology space.   Right around the mortgage collapse in 2009/2010 I was over-leveraged in the business (probably from inexperience) and the company closed and I lost everything.

The only thing I had left at the time were all my bad habits I had collected while building my business. I used to have a candy drawer at work. Every day after work was a happy hour feast of food and drinks. Even though in the past I had run a few Boston Marathons, and had a trainer at Gold’s Gym, those days were distance memories. I had dark circles of worry under my eyes and I looked so old and tired.

Even though I have run hundreds of times over these past few years I still remember like it was yesterday the first day I decided to run again. I did not get very far, and running one mile even seemed daunting, but improving my physical state was something I was going to do. I had all the time in the world as I was unemployed.

When I discovered CrossFit a few years ago I found that it perfectly aligned with my new personal mission of self-improvement by how the classes are structured and goals are set.

Today, just a few short years from my business closing, I am at the beginning stage of some level of a reversal of fortune through my second company. Of equal importance is now I am managing my health. Looking back, I am grateful that I was forced to start over in my 40’s because it was a gift few people get in this life. CrossFit is turning into a very enjoyable part of this new lease on life.

What keeps you coming back to COTH?

The staff really cares, takes their work seriously, and are knowledgeable.   I can remember my trainer years ago at Gold’s Gym we would just be chatting away waiting for the equipment. I am also very impressed with Javy Caraballo, and his family, who have taken on the financial responsibility of COTH to make sure we all have a place to train and improve our lives. So I will not only keep coming back, but I will continue to recommend COTH, and I will be accountable to follow through on these promises.

Biggest improvements/struggles with CrossFit?

I don’t mind being the last to complete most WODs so I don’t look at that as a struggle. The tough part still (after three or four months) is focusing in to follow the instructions on form.

By far the biggest struggle has been to get back on a regular running schedule, after starting to run half-marathons last year (four), since I added CrossFit. At first it took a lot out of me so running was more like hobbling. But now I am trying to bring back running five days a week, in addition to CrossFit four or five days a week, and I think that combo will eventually get me to my fitness level and weight goals.

If you could create your own WOD, what movements would you use?

I joke around, but I am dead serious, that when I can do a pull up without a band that is when I know I am officially hardcore. So the WOD would probably be all about the pull up (with a time cap) and throw in an 800M, 400M, 200M, and maybe a Farmer’s Walk to finish it off.

Meat head nickname (with explanation)?

Coconut – My last name is Kokernak. You can do the math on that one.


See you at the box,


WOD for Friday, 10/23/15

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5 Laps In-line Bear Crawl
50 KB Swing  2/1.5pd
40 Goblet Squat
30 Burpees
20 Step Back Lunges *bodyweight
10 HR Push-ups
We finish the week with a our long time domain conditioning. Rather than a couplet or triplet, you will be working with 5 different movements designed much like a “chipper”. Long workouts are all about staying efficient and technically sound with all your movements. Efficiency over time is what allows you to reserve energy and accomplish more late in the workout.

WOD for Thursday, 10/22/15

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Hang Clean: 
Movement Prep:
Static Holds:
20sec Front Rack
20sec Bottom of squat with bar
Movement Prep:
10 x Hang Power Clean
10 x Hang Power Clean then FS
10 x Hang Squat Clean
Strength: (20 mins)
Week 6: 1RM Hang Clean
3RFT: Cap 15
400m Run
20 Deadlift 135/95#
20 Wall Balls 20/14#
No better way to finish our Hang Clean strength cycle than testing our 1 Repetition Max! All of our practice over the month should have helped us improve our technique and develop more power.  You will be given 20 minutes to establish you heaviest lift.


WOD for Wednesday, 10/21/15

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3 Rounds of:
20 Renegade Row *alternating
6 Dragon Flag Regressions
20 Floor to bar touches 6”+ target (touch the floor, vertical jump to touch the bar)
20 DB Snatches 50/35#
Our Strength Circuit prioritizes core stability with both Renegade Rows and Dragon Flags. They are great exercises to reinforce torso stiffness so the body can either carry itself or move other objects while remaining still. Today’s MetCon is a combination of two global dynamic movements.