Wednesday 2.22.17

Jill

“Tune-Up”
EMOM x 16:
Min 1: 7 Deadlifts (185/135#) + 7 Box Jumps (24/20″)
Min 2: 15/12 Calorie Bike
Min 3: 7 Wallballs (20/14#) + 7 C2B Pull-ups
Min 4: 15/12 Calorie Row

For the next five weeks, we will be conducting “On the Minute” training on Wednesdays. Comprised of movements we may see during the CrossFit Games Open (each Friday for the next five weeks), we can fine tune our mechanics of these motions at measured intensity.

Post scores to comments. 

Box Brief

It’s a boy!
Congratulations to Martha Fan and Georgia Shaw on the birth of their baby boy!
Arlo Szu Fan-Shaw, born February 20 at 9:47am, 7lbs, 14oz, 20.5 inches

Tuesday 2.21.17

Morgs!

“Front Line”
3 Rounds:
400 Meter Row
21 Hang Power Cleans (115/80#)
18 Step-Back Lunges (115/80#)
15 Over-the-Bar Burpees

Countering yesterday’s interval training, we are looking for a moderate intensity held for a longer duration today. Incorporating step-back lunges today, a stationary reverse lunge where one step is one repetition. These are completed with the bar in the front rack position.

Post scores to comments.

Box Brief
***CrossFit Tilt Sudbury (Tilt 2) is selling its Rogue Rig***

34 foot Rogue rig

Twelve 6-foot pull-up bars (4 Speal Bars, 4 dirty south bars, 4 regular)
Eight 4-foot pull-up bars (2 fat bars, 6 regular)
Twelve 9-foot beams
Four 12-foot beams (makes 2 muscle-up stations)   

For details, including price, contact LJ DiCarlo here.

 

Monday 2.20.17

C4

“Stop & Go”
AMRAP 4:
30 Double-unders
15 Power Snatch (75/55#)
Rest 4:00

AMRAP 4:

30 Double-unders
12 Power Snatch (95/65#)
Rest 4:00

AMRAP 4:

30 Double-unders
9 Power Snatch (115/80#)

Interval training to start the week. Given how we have equal part rest to work (4:00 off between intervals), we can train at a higher intensity than if it were a 12:00 minute AMRAP (total working time). Higher intensity equals higher power, which is the fast track to results.

Post scores to comments.

Box Brief
2017 Nutrition Challenge Recap
We’ve had time to go over the data from the Nutrition Challenge, and wanted to share the highlights with you all. This was by far our most successful challenge to date. As a gym, we lost a total of 660 lbs in 6 weeks!* 

Of those who simply recorded their scores from start to finish, the average amount of weight lost was 7 lbs per person. Think about that for a second. By simply participating and following the process–regardless of points–we lost an average of 1 lb per week.

*Of those who weighed in and weighed out

Female Winner: Simone Gill
Lost 10.8 lbs

Gained 2 lbs of muscle
Lost 12.5 lbs of fat
Lost 7.8% body fat
Scored 263 out of a possible 264


Left: November 2012, Pre-CrossFit: 225lbs     Right: February 2017, Post-Challenge: 128lbs

Male Winner: Gradon Winn
Lost 22.5 lbs

Lost 5% body fat
Scored a perfect 254 points 


Left: January 2017, Pre-Challenge: 207.9lbs          Right: February 2017, Post-Challenge: 185.4lbs

Honorable Mentions
Cheri Brisbois lost 17 lbs

Allison Giorgio lost 12 lbs
Becca Cahaly lost 6.1% body fat
Kerri Fernandes lost over 9 lbs
Nell Getz lost over 9 lbs
Shelly Shaw had a perfect score.
Sarah Gardner had a perfect score
Matt Maloney lost 17 lbs
Potsy lost over 7% body fat
Kyle Toto lost 15 lbs
Patrick Quinn-Paquet lost over 12 lbs
Chris Harvey improved his Good Vibrations score by 36 reps

Amazing work CFNE–keep crushing it!

Sunday 2.19.17

Krystal

“Talisman”
For Time:
50 Strict Handstand Push-ups*
*Every break: 5 Strict Pull-ups

3 Rounds:
10 Strict Dumbbell Presses
10 DB Bent Over Rows
Rest 1:00

Building overhead strength today with 50 presses for time, with a strength based cash-out to finish. As a substitute for the handstand pushups, let’s use our most challenging pushup variation that allows for 10+ unbroken repetitions when fresh. All variations below have the same theme–when training our gymnastics, it is best to preserve the range of motion, and scale the load:

1) Push-ups (from toes)
2) Push-ups to a 20″ box
3) Push-ups to a 24″ box
4) Push-ups to a 30″ box
5) Push-ups to the wall

Post scores to comments.

Box Brief
***Save the Date — Open 17.1 Friday Night Lights***
Friday, February 24th @ 6:30pm

The 2017 Open is upon us. Instead of our usual 6:30pm class on Friday, we’ll be throwing down on the Open workouts each week. Next week’s Friday Night Lights is presented by Ascent Protein. Come swing by to cheer on our athletes in the first week of the Open!

Saturday 2.18.17

Mark

“Street Fight”
AMRAP 20:
Teams of 3

Athlete’s complete full rounds, then switch:

12/9 Calorie Row
9 Box Jump-overs (24/20″)
6 Dumbbell Hang Squat Cleans (50/35#)

Interval-based training today with buddies. In our teams of three, we are looking for a 1:2 “work to rest” ratio. In other words, about 90 seconds on, and 3:00 off. With that big of a rest window, we now can train at a higher intensity knowing we have plenty of time to recover. We are not only looking for straight sets on each movement – but straight sets done with intensity.

Post scores to comments.

Box Brief
***Save the Date — Open 17.1 Friday Night Lights***
Friday, February 24th @ 6:30pm

The 2017 Open is upon us. Instead of our usual 6:30pm class on Friday, we’ll be throwing down on the Open workouts each week. Next week’s Friday Night Lights is presented by Ascent Protein. Come swing by to cheer on our athletes in the first week of the Open!

Friday 2.17.17

F R I D A Y ! ! ! !

“Inferno”
27-21-15-9:
Toes-to-Bar
Overhead Squats (95/65#)
Over-the-Bar Burpees

Building mid-line stabilization today in “Inferno”. The Overhead Squat is hands down the best mid-line developer we have. Want abs? Overhead squat more. To hold a barbell overhead requires each muscle in your mid-line to fire to stabilize–you are under constant tension.

Post scores to comments.

Box Brief
***Save the Date — Open 17.1 Friday Night Lights***
Friday, February 24th @ 6:30pm

The 2017 Open is upon us. Instead of our usual 6:30pm class on Friday, we’ll be throwing down on the Open workouts each week. Next week’s Friday Night Lights is presented by Ascent Protein. Come swing by to cheer on our athletes in the first week of the Open!