Monthly Archives

September 2016

WOD for Friday, 9/30/16

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If we define “functional” as something that has the most carry over into everyday life you could argue that grip strength and grip endurance is the most functional thing we could develop. You’ll be developing your grip today with long Farmer’s Walks. Hold on tight!


Strength:

Push-up (Stability) – Week 4:
4xME Ring Push-up

MetCon:

“Prison Mike”
For Time:(cap 20)
400m Farmers Walk 50/35#
50 Burpees
200m Farmers Walk 50/35#
25 Burpees

WOD for Thursday, 9/29/16

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We are borrowing a workout from CrossFit HQ. Do repetition schemes affect the length of your workout despite the workload being identical? This is a good way to find out. You will have to perform all the repetitions of “Fran” but you may partition them however you want.


Strength Circuit: (15mins)

3 Rounds:
20 Alternating Renegade Rows
12 Banded Face Pulls
10 (each) Single Leg RDL

MetCon:

“Freestyle Fran” CrossFit.com 160921
45 Reps each for time:
Thrusters 95/65#
Pull-ups

*Partition reps in anyway

WOD for Wednesday, 9/28/16

By | Stability, WOD | No Comments

Today we are performing some “Sprint Conditioning”. The workout is designed to put you in a position to push yourself to a maximum effort for a very short amount of time (-1min) followed by a rest period so you may keep repeating that same effort. There are few workouts where there is a higher rest:work ratio so please apply yourself when you are in a work period. Instead of reps each round your score will be the remaining seconds of each interval.


Stability:

Banded Plank w/ Row
*Tabata timer alternating arms each interval
*Regress to Plank w/ Reach

MetCon:

Sprint Conditioning:

3 Rounds for least amount of total time:
15/12 Rowing AFAP (cap 1min)
1min rest after each interval

— transition

3 Rounds for least amount of total time:
10 Burpees AFAP (cap 1min)
1min rest after each interval

—transition

3 Rounds for least amount of total time:
12 Floor to Bar Touches (6” target) AFAP (cap 1 min)
1min rest after each interval

*score would be sum of the remaining seconds on the clock (intervals run down)

WOD for Tuesday, 9/27/16

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The Back Squat program has worked great so far. Our athletes are really excelling with the movement. Let me provide you with a few points of performance to concentrate on during your sets.

  • Pull the bar down on you as if you were perfuming a pull-up behind your head.
  • Fill your belly and low back with air before dropping into the squat.
  • Stay active against the bar and push back and up on the bar when rising from the bottom. Remember that its the bar you’re moving, not the floor.

Stability:

3x Green Mile

Strength:

Back Squat – Week 4:
5@75%,
3@85%,
1+@95%

MetCon: (Cap 10)

“Scrantonicity”
For Time:
400m Run
40 Wall Balls
400m Run

WOD for Monday, 9/26/16

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A good Hang Snatch will is not about having a strong upper body and dominating the movement with the arms. In weightlifting it is important to drive force through the floor and put that vertical force through the bar. The arms and shoulders are responsible to keeping the bar close to the torso and punching the bar out over head.


Warm-up (with PVC:):

10x Drive and Shrug
10x Drive, Shrug, High Elbow Pull (bar stays against the body)
10x (Hang Muscle Snatch) Drive, Shrug, High Elbow Pull, Turnover w/ Punch Out (No re-bend of the knee)
10x Hang Power Snatch ( Fast Feet, Knees Re-bend)

*Each one starts in the tall hang position, hook grip, vertical torso, knees bent.
*Repeat Hang Power Snatch 3×5 with barbell before loading.

Strength:

Snatch – Week 4:
3@50%,
3@ 60%,
3@70%,
3@75%,
2×3@80%

MetCon:

“David Lindhagen”
AMRAP 12
20 Boulder Step-up 24/20″ /20/14#
20 MB Slams
20 Mt. Climbers

WOD for Friday, 9/23/16

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We are continuing our Push-up strength program by focusing on the eccentric portion of the movement and time-under-tension. Performing movements with a tempo slower than normal is great for body control and a hypertrophic response for muscle growth which is a product of time-under-tension.


Strength:

Week 3: Push-up (Hypertrophy/ Time under tension)
3x ME Tempo Push-ups (31X1)
*A set is complete when pace can not be maintained
*Chest is touching but not resting on the floor
* Scaled push-ups are ok
*If a beginner can not keep pace even on the first rep they will perform 3xME at any pace

MetCon:

“Threat Level Midnight”
AMRAP 15
6 Power Clean 155/115#
7 Front Squats
8 Strict Pull-ups

WOD for Thursday, 9/22/16

By | Skill, Stability, WOD | No Comments

Our initial form of energy supply, ATP and creatine phosphate, is depleted rapidly. This is called the Alactic energy system. It is used for short and explosive actions generally lasting under 15 seconds and then giving way to the Glycolytic or Lactic System. To develop alactic and lactic capacity we must repeat bouts of all out effort in very short intervals with rest between those working intervals. Do your best to pass your mental barriers and apply yourself to the workout.


Team Warm-up:

In equal numbered teams row 100cals.
*All teammates not rowing will be holding a plank.

Skill:

Double Unders: (5 mins)

MetCon: (18mins)

6RFR:
30 sec ME Double Unders
30 sec Rest
30 sec Cal Row *Damper at 5 for everyone
30 sec Rest
30 sec Toes to Bar
30 sec Rest

WOD for Wednesday, 9/21/16

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Our Glute Activation Shuffle is perfect for facilitating the glutes which are involved in the majority of your CrossFit movements. Highly functioning glutes don’t just make you a more powerful athlete but also protect important connective tissue of the knee, especially in females. Try this warm-up a few times a week.


Warm-up:

3x Green Mile

Strength:

Back Squat – Week 3:
3@70%, 3@80%, 3+@90% (of 1RM)

MetCon (Cap 10):

For time 21/15/9
HSPU / HRPU
Wall Balls 20/14#

WOD for Tuesday, 9/20/16

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How has our strength and conditioning improved over the Summer? Let’s compare nasty girl, Nancy, from May to see if we are improving at running, squatting and mobility.


Warm-up (w/ PVC):

10x Drive and Shrug
10x Drive, Shrug, High Elbow Pull (bar stays against the body)
10x (Hang Muscle Snatch) Drive, Shrug, High Elbow Pull, Turnover w/ Punch Out (No re-bend of the knee)
10x Hang Power Snatch ( Fast Feet, Knees Re-bend)

*Each one starts in the tall hang position, hook grip, vertical torso, knees bent.
*Repeat Hang Power Snatch 3×5 with barbell before loading.

Strength:

Hang Power Snatch – Week 3:
3@50%, 3@60, 3@70%, 4×3@75%

MetCon:

“Nancy” (cap 20)
5RFT:
400m Run
15 OHS 95/65#

*bar weight is acceptable.
*Scale to front squats if OHS can not be achieved with weight.

Water Challenge Winners

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Finally, the long awaited results of our water challenge contest! Results are in and we’ve counted up your gallons. The top three drinkers are…

1st overall:

Michele Clark – 62 Gallons
*Awarded a comped, 1-hour massage at Boston Massage Associates

2nd Place:

Joe Laviano – 52 Gallons
*Awarded a comped, half-hour massage at Boston Massage Associates

3rd Place:

Corrine Bowers – 47 Gallons
*Awarded a comped, half-hour massage at Boston Massage Associates

Congratulations guys! We’ll issue your prizes next time you’re in class!

Runner Ups:

Jenna Tonet – 35 Gallons
Ziyad Hopkins – 35 Gallons

Runner ups will receive a free 2-week pass to give to a friend!