Tuesday 3.28.17

Big Bri & Morgs

FITNESS – PERFORMANCE – OPEN

“Middle Ground”
50/35 Calorie Row
5 Rounds:

10 Burpees
10 Toes-to-Bar
50/35 Calorie Row

The burpee arguably gets you the most bang for your buck in CrossFit. It requires no equipment, so whether you are on vacation or at home during a snow storm, the burpee is a great full body exercise that can be done anywhere. The strength, agility, and coordination required for the burpee adds to its effectiveness. On top of that, there is nothing quite as functional as getting off the ground to a standing position. 

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Box Brief
*** Save The Date ***
Marathon Monday – April 17
Class at 7:00am followed by food and fun at Harry’s

Monday 3.27.17

Coach Dan

OPEN
“Open 17.5”
10 RFT:
9 Thrusters (95/65#)
35 Double-unders

PERFORMANCE
“Open Ended”
AMRAP 12:
40 Air Squats
25 Calorie Bike
10 Push Press (135/95#)

FITNESS
“Open Ended”
AMRAP 12:
40 Air Squats
25 Calorie Bike
10 Push Press (135/95#)

“Open Ended” is a nice alternative to “17.5” in that we are working within the same time frame and very similar movement patterns. The combination of air squat and push press allows us to go through squatting and pressing movements without overloading our lower half, which could be pretty taxed after 90 thrusters late last week. The bike is also a great low impact monostructural option when compared to the toll that 350 double-unders took on our calves.

Explanation of the Three Daily Tracks
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Box Brief
*** Save The Date ***
Marathon Monday – April 17
Class at 7:00am followed by food and fun at Harry’s

Sunday 3.26.17

Tom

“Pump It Up V2”

Open – Fitness – Performance:

3 Rounds:
7 Close Grip Push-ups
7 Strict Pull-ups
7 Bench Press (135/95#)
7 DB Bent Over Rows (each arm)

100 Calorie Bike

3 Rounds:
7 Close Grip Push-ups
7 Strict Pull-ups
7 Bench Press (135/95#)
7 DB Bent Over Rows (each arm)

Box Brief
*** Save The Date ***
Marathon Monday – April 17
Class at 7:00am followed by food and fun at Harry’s

Saturday 3.25.17

Sharon

“Dreamwork”
Open/Performance/Fitness:

Teams of 3, AMRAP 20:
12 Calorie Row
9 Power Snatches (75/55)
6 Toes-to-Bar

*One athlete working at a time
*Full round, then switch

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Box Brief
Congrats to all the CFNE athletes that competed in the 2017 Open, and big thanks to everyone who came out the 17.5 Party at Tilt 2!

Friday 3.24.17

Katrin, Jono, Tori

OPEN
“Open 17.5”
10 RFT:
9 Thrusters (95/65#)
35 Double-unders

PERFORMANCE
“Open 17.5”
10 RFT:
9 Thrusters (95/65#)
35 Double-unders

FITNESS
“Open 17.5”
10 RFT:
9 Thrusters (65/45#)
35 Single-unders

Explanation of the Three Daily Tracks
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Box Brief
*** Save The Date — 17.5 Friday Night Lights Party ***

Friday, March 24 at CrossFit Tilt II in Sudbury @ 5:30pm

Come out to Tilt II next Friday to throw down with our extended CFNE family for the final Open workout of the season! Stick around after for food, dranks and an End-of-Open blowout party sponsored by Paleo Power Meals and KillCliff.

Thursday 3.23.17

Bethany

OPEN
Rest.

PERFORMANCE
“Goat Day”
EMOMx 20:
Odd: Movement 1
Even: Movement 2

FITNESS
“Goat Day”
EMOMx 20:
Odd: Movement 1
Even: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Ring Dips, Overhead Squats. These are the best days to turn perceived “weaknesses” into “strengths.” No better way to do that than today.
We don’t improve our technique with a high heart rate–that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump.
When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Coaches will have great suggestions in class.

Explanation of the Three Daily Tracks
Post scores to comments.

Box Brief
*** Save The Date — 17.5 Friday Night Lights Party ***

Friday, March 24 at CrossFit Tilt II in Sudbury @ 5:30pm

Come out to Tilt II next Friday to throw down with our extended CFNE family for the final Open workout of the season! Stick around after for food, dranks and an End-of-Open blowout party sponsored by Paleo Power Meals and KillCliff.