Tuesday 3.14.17

Daisy

OPEN
“Leg Up”
5 Rounds:
21 Calorie Bike
15 Wallballs (20/14#)
9 Deadlifts (225/155#)

PERFORMANCE
“Leg Up”
5 Rounds:
21 Calorie Bike
15 Wallballs (20/14#)
9 Deadlifts (205/145#)

FITNESS
“Leg Up”
5 Rounds:
21 Calorie Bike
15 Wallballs (20/14#)
9 Deadlifts (185/135#)

Going out on a bike ride with the family can bring everyone closer together and create memories that last a lifetime. So can suffering with your friends on an AirDyne. We know from experience that one of these activities is much more enjoyable than the other. However, pushing our limits in the gym on a bike that goes nowhere allows us to get on bikes that can go anywhere with our children or grandchildren for a very long time. As an added bonus, doing wallballs and deadlifts allows us to pick up said children and throw them at least 9-10ft in the air safely! 

Explanation of the Three Daily Tracks
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Box Brief
*** SNOW DAY SCHEDULE ***
Due to inclement weather tomorrow (Tuesday), we will be operating on an abbreviated schedule.
Regular classes through 9:30am, closed at 10:30am. No afternoon or evening classes.
Stay safe (and warm)!

Monday 3.14.17

Dima

OPEN
“Open 17.3”

PERFORMANCE
“Dumb & Dumber”
AMRAP 12:
300m Row
12 Dumbbell Push Presses (35s/25s)
16 Dumbbell Step Back Lunges
*Lunges done with DB’s at hang

FITNESS
“Dumb & Dumber”
AMRAP 12:
300m Row
12 Dumbbell Push Presses (35s/25s)
16 Dumbbell Step Back Lunges
*Lunges done with DB’s at hang

More dumbbells! In a recent interview, Greg Glassman says of the benefit of dumbbell training that, “The unwieldiness of two things brings all of the wonderful neurological dynamics that translate to increased strength.” Dumbbells provide us with a different and more difficult challenge than barbells in the same way that ring dips challenge us more than dips on parallel bars or a bench. Training with the less stable dumbbell makes training with a more stable object like the barbell an easier task. Similarly, if I am proficient with ring dips, stable dips will be a walk in the park. In everyday life we hardly ever have to pick up something that is perfectly symmetrical like a barbell. Training with odd(er) objects prepares us for these tasks.

Explanation of the Three Daily Tracks

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Box Brief
*** Save The Date — 17.4 Friday Night Lights ***
Friday, March 17 @ 6:30pm

This week’s Friday Night Lights will be a bit special. The first heat will kick off with athletes from Crossroads Adaptive Athletic Alliance, and will be followed by the CFNE coaches and members. Come out and cheer on our athletes through the Week 4 of the Open, sponsored by NOBULL!

Sunday 3.12.17

Happy Birthday, Harry!

OPEN
Rest.

PERFORMANCE
4 Rounds:
10 Close Grip Pushups
15 DB Bent Over Rows, each (50/35)
20 Strict Presses (empty barbell)
25 Banded Pull-Aparts
30 Sit-ups
Rest as needed between rounds

FITNESS
4 Rounds:
10 Close Grip Pushups
15 DB Bent Over Rows, each (50/35)
20 Strict Presses (empty barbell)
25 Banded Pull-Aparts
30 Sit-ups
Rest as needed between rounds

Explanation of Fitness, Performance, and Open Tracks
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Box Brief
*** Save The Date — Fittest on Earth Screening ***
Monday, March 13 in Cambridge
Landmark Kendall Square Cinema

Join Ben, Katrin and the CFNE coaches at the Boston screening of the 2017 CrossFit Games documentary!
Purchase tickets here!

The 2016 Reebok CrossFit Games were a grueling five-day, 15-event test to find the fittest man and woman on Earth. “Fittest on Earth: A Decade of Fitness” follows the dramatic story of the top athletes who qualified and competed and offers an inside look at what it takes to be among the world’s elite athletes, both in training and on the competition floor. The CrossFit Games challenge competitors to perform intense physical tasks, but the hardest part is sometimes mental. Athletes often learn the details of the events only minutes before they begin, and everyone handles the pressure differently.

Saturday 3.11.17

Happy Birthday, Geoff!

OPEN
“Metal Medley”
Teams of 3:

For time:
100/75 Calorie Row
75 Power Cleans (135/95#)
50 Barbell Burpees
100/75 Calorie Row
75 Front Squats (135/95#)
50 Barbell Burpees
100/75 Calorie Row
75 Push Jerks (135/95#)
50 Barbell Burpees

PERFORMANCE
“Metal Medley”
Teams of 3:

For time:
100/75 Calorie Row
75 Power Cleans (135/95#)
50 Barbell Burpees
100/75 Calorie Row
75 Front Squats (135/95#)
50 Barbell Burpees
100/75 Calorie Row
75 Push Jerks (135/95#)
50 Barbell Burpees

FITNESS
“Metal Medley”
Teams of 3:
For time:
100/75 Calorie Row
75 Power Cleans (75/55#)
50 Barbell Burpees
100/75 Calorie Row
75 Front Squats (75/55#)
50 Barbell Burpees
100/75 Calorie Row
75 Push Jerks (75/55#)
50 Barbell Burpees

Explanation of Fitness, Performance, and Open Tracks
Post scores to comments.

Box Brief
*** Save The Date — Fittest on Earth Screening ***
Monday, March 13 in Cambridge
Landmark Kendall Square Cinema

Join Ben, Katrin and the CFNE coaches at the Boston screening of the 2017 CrossFit Games documentary!
Purchase tickets here!

The 2016 Reebok CrossFit Games were a grueling five-day, 15-event test to find the fittest man and woman on Earth. “Fittest on Earth: A Decade of Fitness” follows the dramatic story of the top athletes who qualified and competed and offers an inside look at what it takes to be among the world’s elite athletes, both in training and on the competition floor. The CrossFit Games challenge competitors to perform intense physical tasks, but the hardest part is sometimes mental. Athletes often learn the details of the events only minutes before they begin, and everyone handles the pressure differently.

Friday 3.10.17

Claire

OPEN
“Open 17.3”
Prior to 8:00, complete:

3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95/65)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135/95)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185/135)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225/155)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245/175)
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch (265/185)

*If all reps are completed, time cap extends by 4 minutes.

PERFORMANCE
“Open 17.3”
Prior to 8:00, complete:

3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches (95/65)
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches (135/95)
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches (185/135)
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches (225/155)
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches (245/175)

*If all reps are completed, time cap extends by 4 minutes.

FITNESS
“Open 17.3”
Prior to 8:00, complete:

3 rounds of:
6 pull-ups
6 squat snatches (45/35)
Then, 3 rounds of:
7 pull-ups
5 squat snatches (75/55)
*Prior to 12:00, complete 3 rounds of:
8 pull-ups
4 squat snatches (95/65)
*Prior to 16:00, complete 3 rounds of:
9 pull-ups
3 squat snatches (115/75)
*Prior to 20:00, complete 3 rounds of:
10 pull-ups
2 squat snatches (135/95)

*If all reps are completed, time cap extends by 4 minutes.

Explanation of Fitness, Performance, and Open Tracks
Post scores to comments.

Box Brief
***Save the Date — Open 17.3 Friday Night Lights***

Friday, March 10 @ 6:30pm

Instead of our usual 6:30pm class on Friday, we’ll be throwing down on the Open workouts each week. This week’s Friday Night Lights is presented by Fuel For Fire. Come swing by to cheer on our athletes in the third week of the Open, and get in on some tasty concoctions from FFF.

Thursday 3.9.17

Sharon

OPEN
Rest.

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

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

Explanation of the Three Daily Tracks
Post scores to comments.

Box Brief
*** Save The Date — Fittest on Earth Screening ***
Monday, March 13 in Cambridge
Landmark Kendall Square Cinema

Join Ben, Katrin and the CFNE coaches at the Boston screening of the 2017 CrossFit Games documentary!
Purchase tickets here!

The 2016 Reebok CrossFit Games were a grueling five-day, 15-event test to find the fittest man and woman on Earth. “Fittest on Earth: A Decade of Fitness” follows the dramatic story of the top athletes who qualified and competed and offers an inside look at what it takes to be among the world’s elite athletes, both in training and on the competition floor. The CrossFit Games challenge competitors to perform intense physical tasks, but the hardest part is sometimes mental. Athletes often learn the details of the events only minutes before they begin, and everyone handles the pressure differently.