Monthly Archives

April 2016

COTHletes at the 2016 Leviathan Games

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COTHletes,

A big congratulations to the competitors at the 2016 Leviathan Games in New Bedford yesterday. Those workouts were heavy and the competition was fierce.

Carmen Darocha finished 5th in the 3RM C&J (110#) and 8th overall in the women’s scaled. Lauren Cirilli and Sudie Smith finished 7th and 12th respectively in the women’s Rx division. Big shout out to LC for making it to the finals event and facing the rare unfamiliar Atlas Stone! Yikes!

In men’s RX, Julian Gutierrez, Jake Fishman and Cristian Pereira finished 17, 19 and 23rd overall. Julian killed the 3RM Hang C&J with a successful 185# and then a strong attempt at 195#.

It was fun watching you all put all your hard work to the test and leaving it all on the floor. As a coach, it is gratifying to watch our athletes perform and compete at this level with the best form in the gym.

If you see this group in the gym, show them some love and give them a big high five. See you on the hill!

-theozdelgado

Challenge Leaderboard (so far)

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COTHletes,

Thanks to all of the challenge participants for taking on what was a “miserable” and “fun” challenge! Hope everyone got their Vitamin D! So far, at the top of the leaderboard we have…

  1. Holy Donuts – Derek and Steph
  2. MotherThrusterz! – Joel and Jenna
  3. Unicorn Power – Brandon and Carly

Before I announce the next challenge, I want to provide some foresight into an upcoming challenge: Double Unders! DU’s will be part of one of the upcoming challenges. If you have them down, awesome! If not, take this opportunity to begin working on your DU skills. Need help? Ask any coach for pointers and how they learned to do DU’s because everyone has a slightly different way of learning them.

The week two. challenge. is…

AMRAP 7min
Burpee to plate (45/35#)

One athlete performs burpee to plate while partner holds plate overhead. The athlete performing burpee to plate cannot do so until partner establishes control of plate in the overhead position. Elbows do not have to be in full extension, but plate cannot touch or rest on head. Score is total of burpee to plate completed.

There you have it!

A quick reminder that even if you’re not on a team, you can still grab any interested friend/athlete and take a crack at the challenge.

-theozdelgado

April COTH Community Events and More!

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Hello my family,
Just wanted to bring you up to speed on five critical matters. They are listed in the order of utmost importance.

  1. GoT resumes this Sunday with season 6!!! Is Jon Snow alive? Did someone put Ghost in puppy day care while he was dead? What’s beautiful about this season is that NOBODY, not even the GoT book nerds, knows what’s happening. Those nerds are fuming right now.
  2. Our very own longtime athlete, Brandon Finegold, is getting hitched this Saturday! Big congrats to B and his soon-to-be wife, Darcel! We will be celebrating the newlyweds on May 7th with a wedding WOD and potluck. Mark your calendars and come celebrate the happy couple!
  3. Scores for the Partner Challenge Week 1 are due by 11am Saturday. Both teammates must enter the score on TH under the Saturday WOD by then. Any questions? Please ask any coach.
  4. Finally, we have 6 COTHletes competing in the 2016 Leviathan Games this Saturday at CrossFit New Bedford. Cristian Pereira, Julian Gutierrez, Jake Fishman, Sudie Smith, Carmen Darocha, and Lauren Cirilli will all be putting it all on the line in Rx and scaled divisions. A big shout out to Fitz who will be missing the competition due to injury. We wish you a speedy recovery, brother. Read here for heat and lane assignments for all events, live leaderboard and location if you’re interested in cheering on your fellow athletes

  5. Also, the hiking trip is next Saturday 4/30. It’s always a blast and it’s a beautiful sight at the top.  We hope to see all of you there. It will be special. Event details.
Thanks for reading!
-theozdelgado

COTH Spring Partner Challenge 2016 – Week 1

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COTHletes,

The moment you’ve all been waiting for has arrived! A big thanks to all of our participants. We have 10!! I repeat, TEN TEAMS competing and it’s so exciting! There is still time to enter a team. The deadline is this Saturday, but the challenge deadline of Saturday 11am still applies.On to the juicy part…

WEEK 1

15 minutes to..

400m Plate Carry 35#

Prowler push 70# x8 laps

80 Plate G2OH 35#

 

Each athlete will complete a 400m plate carry (walk, jog, run) simultaneously. Once you have both completed the carry, both partners will place their 35# plate on the prowler and begin the prowler pushes. Each athlete MUST COMPLETE 4 prowler push laps for a total of 8 laps. Once the prowler pushes are completed, with 1 athlete working at a time, each partner MUST COMPLETE 40 plate G2OH alternating as they wish for a total of 80 G2OH.

 

This is an outdoor workout. Meaning that the carry, the prowler push and the G2OH will be completed outside. If you wish to complete the G2OH indoors to be near the clock, that’s allowable.

 

Behind the light post nearest the gym entrance is where you will start your prowler push. You will push the prowler to the next light post heading towards the Diablo school. All parts of the prowler must completely cross the light post. Light post 1 to light post 2 and back to light post 1 equals ONE lap (1-2-1). Athletes may perform full laps or break up their laps in half, but must complete a total of 4 laps each.

 

If you do not complete the above reps in the 15 min cap, add the additional reps to your score in seconds. For example: my team had 9 reps left, so my time is 15:09. Record your score on TrainHeroic. The workout is under Saturday, 4/23/2016.

 

As always, please stay as true to the movement standards as possible. NO BRO REPS!

See you at the box,

COTH at the 2016 Leviathan Games

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COTHletes,

A big congratulations to the competitors at the 2016 Leviathan Games in New Bedford yesterday. Those workouts were heavy and the competition was fierce.
Carmen Darocha finished 5th in the 3RM C&J (110#) and 8th overall in the women’s scaled. Lauren Cirilli and Sudie Smith finished 7th and 12th respectively in the women’s Rx division. Big shout out to LC for making it to the finals event and facing the rare unfamiliar Atlas Stone! Yikes!
In men’s RX, Julian Gutierrez, Jake Fishman and Cristian Pereira finished 17, 19 and 23rd overall. Julian killed the 3RM Hang C&J with a successful 185# and then a strong attempt at 195#.
It was fun watching you all put all your hard work to the test and leaving it all on the floor. As a coach, it is gratifying to watch our athletes perform and compete at this level with the best form in the gym.
If you see this group in the gym, show them some love and give them a big high five. See you on the hill!

-theozdelgado

Not done with The March Challenge!

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Hello Athletes,

I hope you guys are well. Most of you have done the 5k Row Challenge the first week of March. That was only the first part. The second part of the challenge is to beat your previous time.

Are you ready? It is PR time! You have until Saturday 4/9 to do beat your previous time.  Most likely you learned new strategies from your first attempt plus if you were consistent with your attendance to class your conditioning is better. So you will crush your previous time.

But if you do not there is a fun penalty. For every 10 seconds slower than your previous time you will run 400m with a MB. So for example if you are 35 seconds slower, you will run 1200m with a MB. The maximum that you will run is 1600m or 1 mile with the MB. So work hard and keep your pace so you can beat your previous time.

*If you do not re-test your 5k row, you will have to do 20 burpees at the beginning of each class for the month of April*

See you on the rower,

Meet the Queen of the Hill for April

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Hi Athletes,

I hope you are well. I am so excited to introduce to you the Queen of the Hill for March 2016, Michele Clark. She is a hard working athlete, mom of two awesome girls, loving wife, and a Doctorate Student. You’ll find her balancing life and fitness goal with the faithful morning warriors. The COTH community is honored to celebrate Michele for all her accomplishments.

Continue reading to learn more about Michele!

What brought you to Boston?

I came to Boston 20 years ago after graduate school.

What drew you to CrossFit?

I used to dance (modern) and have always loved being active. I was into various fitness crazes over the years, and eventually found my fitness home with CrossFit six years ago. I love the strength-building focus, community support, and different movements every class. I always say, “CrossFit for life”– it helps keep the body and mind young.

What keeps you coming back to COTH?

The “Morning Warrior” crew and positive coaches. We all show up at 6 am and support each other in staying strong and healthy. I also love how the coaches all bring their individuality to coaching– in the warm-up exercises, mobility, and Saturday partner WODs. And now I can’t imagine starting my day without CrossFit– everything feels manageable after lifting a heavy barbell over my head, or tossing a medicine ball against the wall.

Biggest improvements/struggles with CrossFit?

Consistency has been my greatest improvement– integrating CrossFit into my routine. I love having a neighborhood box that makes this possible. As a result, I feel more able to tackle any WOD that comes my way. I struggle with long-distance rowing and pull-ups. And thrusters completely exhaust me.

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

I prefer longer work-outs with variation where you can get into a zone. I like having weight in the workouts (cleans, split jerk, OH squats). Movements I like include farmer’s carry, plate ground-to-overhead, overhead plate lunges, ball slams, and step-ups.

Meat head nickname (with explanation)?

No meathead name…

 

Thanks for reading!

Coach Javy