Friday 4.28.17

Tori

“Nancy”
5 Rounds:
400m Run
15 Overhead Squats (95/65)

“Nancy” is one of the original CrossFit.com benchmark workouts. Benchmark workouts serve to measure our progress over time. In today’s workout, we test our ability to control a barbell overhead with a high heart rate. Logging this workout and all benchmarks on the blog or in a notebook will be useful to look back upon the next time we do “Nancy.”

Compare scores HERE.
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Box Brief
*** Save the Date ***

Free Class Friday — May 5th

Bumper Boats

Krysta

OPEN & PERFORMANCE
“Bumper Boats”
3 Rounds:
500m Row
25 Sit-ups
20 DB Push Presses (35s/20s)
15 Deadlifts (205/145)

FITNESS
“Bumper Boats”
3 Rounds:
500m Row
25 Sit-ups
20 DB Push Presses (35s/25s)
15 Deadlifts (185/135)

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Box Brief
*** Save the Date ***
Free Class Friday — Friday, May 5th

Wednesday 4.26.17

Lori & Simone

“Make It Rain”

21 – 15 – 9
Bike for Calories
Kettlebell Swings (53/35)

21 – 15 – 9:
Row for Calories
Burpees

21 – 15 – 9:
Medball Squat Cleans (20/14)
200 Meter Run

With the clean and jerk and snatch being the toughest learning challenges in the weight room, many programs avoid these because of their technicality. In CrossFit, everyone learns these movements because of how well they develop strength, power, speed, flexibility, coordination, balance, agility, and accuracy.

Using a light medicine ball is an effective way to teach the basic points of performance on the clean. Greg Glassman says, “This clean may in fact have a clearer application, that cleaning with a bar, to heaving a bag of cement into a pick-up or hucking up a toddler to put in a car seat.” This clean also delivers a killer metabolic stimulus when placed into a workout because we are able to cycle the light weight pretty quickly.

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Box Brief
Big Congrats to Dave Hamel on finishing 14th in the Masters Qualifier, and advancing to the CrossFit Games in August! So proud of all our Masters and Teen athletes, what a great season guys!

Tuesday 4.25.17

Congrats Becca on an amazing 2016 Games season!

OPEN & PERFORMANCE
“Dip Stick”
AMRAP 15:
15 Box Jump Overs (24/20″)
12 Ring Dips
9 Power Cleans (155/105)

FITNESS
“Dip Stick”
AMRAP 15:
15 Box Jump Overs (24/20″)
12 Push-ups
9 Power Cleans (135/95)

The reason we choose ring dips over stationary dips is the neurological factor. The instability of the rings requires more strength, accuracy, balance, and coordination. Even if we are tailoring today’s workout, jumping to support ourselves on the rings is a great option that preserve that stimulus.

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Box Brief
Congratulations to CFNE’s teen athlete Becca Magee! After training for less than a year, she competed in the Open and advanced to the the online CrossFit Games qualifier. She’s done nothing but impress us, and we couldn’t be prouder! Be sure keep an eye out for this one in the future.

Monday 4.24.17

Cary

OPEN
“Heartbreak Kid”
3 Rounds:
10 Front Squats (185/135)
20 Chest-to-Bar Pull-ups
50 Double-unders

PERFORMANCE
“Heartbreak Kid”
3 Rounds:
10 Front Squats (155/105)
20 Chest-to-Bar Pull-ups
50 Double-unders

FITNESS
“Heartbreak Kid”
3 Rounds:
10 Front Squats (135/95)
20 Pull-ups
50 Single-unders

Compare scores HERE.
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Box Brief
What do we do best as a CFNE family? We come together, we celebrate each other, and we help to make a difference. Let’s do that for Boston Children’s Hospital! As we have been mentioning, Sarah Gardner from CFNE is about to host her seventh Yoga Reaches Out fundraiser at Gillette Stadium on Sunday, April 30th. If each of you made a small donation to our team, imagine the difference it would make in the lives of children and their families that are being treated at Boston Children’s Hospital. Thank you for helping, click here to donate.