20 Russian Twists
20 Shoulder Taps
5 Dragon Flag Regressions (slow descent)
MetCon: (Cap 12 mins)
10 Single Arm KB Push Jerk (R) 2/1.5pd
10 Single Arm KB Push Jerk (L)
75 Double Unders
Strength: (20mins)Back Squat: (Tempo 31X1) *1 minute rest
Week 6: 4×2
MetCon: (Cap 12)
This is the last week of our 6 Week Tempo Back Squats. We wrap it up with heavy doubles. We hope your positioning, control and strength have improved since week 1.
We are so happy to announce that Jordan Koloski is our King of the Hill for March! Even though he’s only worn the badge of “COTHlete” for 6 months, he has made a name for himself on the leaderboard and has become an irreplaceable fixture in the evening classes. As a coaching staff, we are impressed by Jordan’s commitment to his mobility. While he stretches (both before and after class), Jordan excitedly provides his fellow athletes with tips and words of encouragement and motivation. Oh, and the box dogs LOVE him. No sense in trying to get their attention or adoration when Jordan is around! We are so grateful that Jordan has become part of our family!
Keep reading to learn more about our King!
What brought you to Boston?
I graduated from St. Lawrence University in May of 2016. Living in upstate New York for the past four years was, in all honesty, was pretty miserable. There wasn’t really anything to do. So when I applied to pharmacy school, I knew that I wanted something different and more exciting, so I applied to Northeastern University right here in Boston. In addition, my brother attended WIT for his undergraduate degree, so I felt like I was comfortable enough with the area that it wouldn’t be too overwhelming of a change. So here I am.
What drew you to CrossFit?
I used to play soccer, but, for personal reasons, I did not play in college and instead focused on my grades. However, like many others, I felt like something was missing from my life once I no longer competed in a sport. I started looking into some HIIT programming and doing some basic workouts. About two years ago, I tried my first Crossfit class. I remember it like it was yesterday. Benchmark girl: Barbara. At this point, I had thought that I was in fairly good shape. I worked out everyday and I thought I would be fine. I think I made it through three rounds, and then I had to stop. I nearly fainted; I was hooked. I had never had such a humbling experience in my life. But I also knew that with hard work and dedication, I could be really good at this sport. In addition, I like the community (cult) that is Crossfit. Although there is a competitive sense among individuals, many people are there just to improve themselves. But, perhaps unknowingly, are subconsciously adopting a “one more rep” mentality, where they start to push their boundaries and learn what they are truly capable of. These people and the overwhelming support from those within the Crossfit community and in your local box push you to be better every day. That is one of the best things about Crossfit: surrounding yourself with individuals who make yourself better everyday; this is what draws me to Crossfit.
What keeps you coming back to COTH?
When I came to Boston, I looked at a number of different Crossfit gyms before choosing COTH. Beyond being less than 500ft from my apartment and a really good price, I think COTH has a really good community and good coaches who emphasize technique over anything else. The Olympic weightlifting side of the gym is also a huge plus to COTH because any technique that you can learn during barbell classes can be transferred over to Crossfit and vice-versa. I’ve noticed that my Olympic weightlifting has got a lot more proficient since being at COTH.
Biggest improvements/struggles with CrossFit?
I’d say my biggest improvement with Crossfit has come through my gymnastics. Being a smaller athlete, I worked really hard to get good at body weight movements. My two biggest struggles with Crossfit are the jerk due to my overhead mobility and mental toughness. Sometimes, the only thing you want to do during a workout is stop, but finding the inner strength to continue on and learning to be comfortable being uncomfortable, i.e. “the dark place” is something that I still have to work on.
If you could create your own WOD, what movements would you use?
Ring muscle-ups, running, and power cleans.
Meat head nickname (with explanation)?
My nickname at my other gym is “Tug Boat”. When I go home, I work out with four guys, one of which is the head coach and a master’s division athlete. In other words, he’s kind of old. One day, one of my friends said something and Ralph, the head coach, misheard it as “Tug Boat”. So now that’s my nickname at that gym. He tried to make it make sense, but I still think it’s a little random.
Tomorrow’s 6am class is cancelled due to the expected storm and icy road conditions. We’ll wait and see how things shape up tomorrow before making a call on the later classes.
Check back for more updates.
6am – Canceled
11am – TBD
5:30pm – TBD
7:00pm – TBD
While we hit benchmark workouts and complete fitness tests throughout the year (1RM back squat, 2min ME burpees, 2K row, “Fran,” and “Cindy”) the CrossFit Games Open is the time to see how we perform compared to other CrossFitters in our region and around the world.
The Open is comprised of five workouts over five weeks, and it starts with 17.1. Open workouts are identified by their year and the order in which they appear. The workouts will be released every Thursday (8pm EST) during the five weeks of the Open, and you can watch the live announcement of the workout that will be streamed on the CrossFit Games website. The announcement will take place at a different location each week, and two athletes (or more) will perform the workout live. After the workout is released, any athlete who has registered for the Open will have until 8pm (EST) on the following Monday to submit their best score online.
The Open workout will be the featured programming every Monday at COTH during the Open. So, you’ll be doing the workout anyways. Why not make it official?
The Open is the first qualifying stage of the CrossFit Games. Any athlete who wants to compete at the Games must first make it through the Open in their region.
While the purpose of the Open is to find the fittest athletes in each region to move on to the regionals, it’s also an opportunity for any athlete at any level to participate in the competition. It can add meaning and purpose to your training while also bringing our community even closer together. (As a rule of thumb, the Open is the time of year where we see many people achieve important firsts: muscle-ups [Yeah Sudie, Jake, Dan R., and Fitz!], toes-to-bars, handstand push-ups, double-unders, etc.)
Most importantly, the Open will also give you some interesting data on your performance in the gym, which can be a guide for setting realistic goals for the following year.
Only a very small percentage of athletes will make it to regionals, let alone the Games. While we can understand the sentiment of “Why bother?” we really encourage you to think about participating because you will be part of a very big international event that represents your affiliate. Every affiliate in the world can take part in the Open, which is amazing, and we don’t want you all to miss out on the fun!
It’s much easier to stay motivated during the Open (and with CrossFit, in general) if you are actually committed to tracking your progress. What’s most useful about participating in the Open is having a complete record of your past performances. Writing down your training results is a huge (if not the biggest) component for seeing consistent progress in the gym. (So, please, post on the blog!)
If you’ve been doing CrossFit for a year or more, all it takes is a little competition to really bring out the best in you. It’s easy to lose intensity in your workouts if you are never pushed past what you think you can do.
It can also be a harsh reality check if you’ve been coasting in class this past year or not really sticking to standards for the sake of speed. All those times you wrote Rx’d next to your name on the whiteboard, maybe it wasn’t the case. Perhaps your takeaway will be that you need to count your reps properly, work towards virtuosity in your movements, or at the very least, achieve full range of motion on your reps!
Finally, consider that the Open is simply a snapshot of your fitness at one point in time. A snapshot that you can refer back to six months, a year, five years down the road to gauge your progress and track your journey.
Even if you are a complete beginner, you can participate in the Open. Every Open workout will feature a scaled workout option. Think of this Open as an opportunity to set a performance baseline for CrossFit. We promise you that you will be amazed at your progress if you continue with your CrossFit training and retest the following year.
On the CrossFit Games website, you will see a big red register button. Click it, and you’ll be directed to a login page where you will be prompted to enter your existing CrossFit ID. If you don’t have one, you’ll need to create an account.
You’ll then be prompted to select your division, which is going to be either “Male” or “Female,” your location, and agree to the competition rules and waiver. You’ll also be asked to pay a $20 registration fee.
Lastly, don’t worry about signing up for Rx’d or Scaled workouts. Everyone competing in the Open has the option of performing a scaled version of the workout in any given week. If you are a complete beginner, this is great news! It ensures that the experience will be even more inclusive.
What if we told you there will be a HUGE bash on March 25th to celebrate the end of the Open and all of your hard work? Y’all know that we can throwdown, cut a rug, and party hardy, and this will certainly be a celebration you won’t want to miss! Save the date, Workhorses!
Adapted from Avery Wittkamp, Head Coach at CrossFit NYC
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!
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,