Monday 5.29.17

Two Classes Today – 7:00am and 9:00am

“Murph”
1 Mile Run
100 Pull-Ups
200 Push-Ups
300 Air Squats
1 Mile Run

Partition Repetitions as Desired.

In memory of Navy Lieutenant Michael Murphy, 29, who was killed in Afghanistan on June 28th, 2005.
This workout was one of Mike’s favorites and he’d named it ‘Body Armor.’ Today we honor a focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

On this specific Memorial Day, we remember a man that was one handshake away. Alfred Applebaum, father to Ronda Rockett, passed away on the 18th of May at the age of 82. Alfred dedicated 45 years towards developing the functionality of today’s defensive missiles(to include the “Patriot” missile system). 45 years. When he reached retirement, he pushed further, knowing that he had more to give to his country.

To those who gave their today, for our tomorrow, thank you.

Compare Times HERE.
Post new times to comments.

Sunday 5.28.17

John G

“Dreamboat”
21-18-15-12-9-6-3
Calorie Bike
Strict Press (75/55)

Great combination of monostructural cardio and strict upper body pressing today. These movements are at total opposite ends of the spectrum, which allows us to push the intensity on both without one affecting the other too much. 

Compare scores HERE.
Post scores to comments.

Box Brief
Memorial Day Murph — Monday, May 29th
Classes at 7:00am and 9:00am

Stick around afterword for some Memorial Day grilling and fun! We will provide hot dogs, hamburgers, beer and seltzers (naturally). Bring your favorite side or desert to share!

 

Saturday 5.27.17

Tori & Katrin

OPEN – PERFORMANCE – FITNESS

“Adderall”
0:00-10:00:

1 Mile Run
Max Clean & Jerk (135/95) in remaining time
10:00-13:00:
Rest
13:00-20:00:
800 Meter Run
Max Power Snatch (115/80) in remaining time
20:00-23:00:
Rest
23:00-27:00:
400 Meter Run
Max Thrusters (95/65) in remaining time

Compare scores HERE.
Post new totals for each movement to comments.

In Adderall, a CFNE benchmark workout, there are three different time windows. 10 minutes for the first piece, 7 minutes for the second, and 4 minutes for the third. As the time domains decrease, so does the run distance and the weight on the barbell. However, the things that do increase are the cycle time between repetitions on the barbell and, in turn, intensity.

Box Brief
Memorial Day Murph — Monday, May 29th
Classes at 7:00am and 9:00am

Stick around afterword for some Memorial Day grilling and fun! We will provide hot dogs, hamburgers, beer and seltzers (naturally). Bring your favorite side or desert to share!

Friday 5.26.17

Mark

OPEN – PERFORMANCE – FITNESS

“Send It”
4 Rounds:
21/15 Calorie Bike
18 Wallballs (20/14)
15 Kettlebell Swings (53/35)
12 Burpees

Post scores to comments.

Box Brief
Memorial Day Murph — Monday, May 29th

Classes at 7:00am and 9:00am

Stick around afterword for some Memorial Day grilling and fun! We will provide hot dogs, hamburgers, beer and seltzers (naturally). Bring your favorite side or desert to share!

Thursday 5.25.17

Sam and Will

“Team Tosh Sprints”
Work/Rest with a partner…

3 Rounds:

200 Meter Run
400 Meter Run
600 Meter Run

Post team scores to comments.

Box Brief
Memorial Day Murph — Monday, May 29th
Classes at 7:00am and 9:00am

Stick around afterword for some Memorial Day grilling and fun! We will provide hot dogs, hamburgers, beer and seltzers (naturally). Bring your favorite side or desert to share!

Wednesday 5.24.17

Coach Conor, 8th at the 2017 East Regional. Proud!

OPEN – PERFORMANCE – FITNESS

“Fran”
21-15-9
Thrusters (95/65)
Pull-ups

“Fran” is arguably the most infamous CrossFit workout out there. It is well known for its intensity. However, intensity is relative. The goal here is not to go Rx, but to get the best stimulus for you. Doing this day in and day out is what gets you incredibly fit across broad time and modal domains.

Compare scores HERE.
Post new scores to comments.

Box Brief
Memorial Day Murph — Monday, May 29th
Classes at 7:00am and 9:00am

Stick around afterword for some Memorial Day grilling and fun! We will provide hot dogs, hamburgers, beer and seltzers (naturally). Bring your favorite side or desert to share!

Tuesday 5.23.17

Katrin and Tori, 2nd and 6th at the 2017 East Regional

OPEN – PERFORMANCE – FITNESS

“Christine”
3 Rounds:
500m Row
12 Deadlifts (Bodyweight)
21 Box Jumps (20″)

Compare scores HERE.
Post new scores to comments.

Box Brief
Memorial Day Murph — Monday, May 29th

Classes at 7:00am and 9:00am

Stick around afterword for some Memorial Day grilling and fun!

Monday 5.22.17

Morgs

OPEN & PERFORMANCE
“Graceful Cindy”
3 Rounds of “Cindy”
12 Clean & Jerks (135/95)
2 Rounds of “Cindy”
9 Clean & Jerks (135/95)
1 Round of “Cindy”
6 Clean & Jerks (135/95)

FITNESS
“Graceful Cindy”
3 Rounds of “Cindy”
12 Clean & Jerks (115/80)
2 Rounds of “Cindy”
9 Clean & Jerks (115/80)
1 Round of “Cindy”
6 Clean & Jerks (115/80)

1 Round of “Cindy”:
5 Pull-ups
10 Push-ups
15 Squats

Post scores to comments.

Box Brief
Congrats Katrin, Conor and Tori on their incredible performances at Regionals over the weekend. So proud of you guys!

Sunday 5.21.17

Leo

“Meltdown”
Running Clock:
5:00 Row
4:00 Cal Bike
3:00 Burpees
2:00 Kettlebell Swings (53/35#)
1:00 Pull-ups
Total reps across

Box Brief
Catch Conor, Tori and Katrin in action on the final day of competition at the CrossFit Games East Regional… tune in to the live stream here!

Saturday 5.20.17

Mary

“Kelly”
5 Rounds:
400 Meter Run
30 Box Jumps (24/20)
30 Wallballs (20/14)

Compare scores HERE.
Post new scores to comments.

Box Brief
Due to Regionals this weekend, there will be no Nutrition Challenge meeting on Sunday. If you have any questions about the challenge or nutrition in general, don’t hesitate to email either Krysta or Morgan!

Friday 5.19.17

8:30

OPEN – PERFORMANCE – FITNESS

“1775”
100/80 Calorie Bike
50 Power Snatches (75/55)
25 Over-the-Bar Burpees

Post scores to comments

Box Brief
Due to Regionals this weekend, there will be no Nutrition Challenge meeting on Sunday. If you have any questions about the challenge or nutrition in general, don’t hesitate to email either Krysta or Morgan!

Thursday 5.18.17

Ben

OPEN – PERFORMANCE – FITNESS

“Hells Bells”
AMRAP 20:
200 Meter Run
14 Kettlebell Deadlifts (70’s/53’s)
2 Rope Climbs

Post scores to comments.

Box Brief
Due to Regionals this weekend, there will be no Nutrition Challenge meeting on Sunday. If you have any questions about the challenge or nutrition in general, don’t hesitate to email either Krysta or Morgan!

Wednesday 5.17.17

Jon

“Weightlifting Wednesday”
Overhead Squat – Heavy Set of 3

Then,

EMOMx12, Alternating:
Min 1: 12 KB Front Rack Lunges (35’s/20’s)
Min 2: 12 Deficit Pushups
Min 3: 12 DB Box Step-ups (45’s/30’s)
Min 4: 40 second Plank Hold 

Post scores to comments.

Box Brief
Due to Regionals this weekend, there will be no Nutrition Challenge meeting on Sunday. If you have any questions about the challenge or nutrition in general, don’t hesitate to email either Krysta or Morgan!

Tuesday 5.16.17

Mark

“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull-ups

Compare scores HERE.
Post new scores to comments.

Box Brief
*** Save the Date — Buds & Suds ***
Friday, June 2 at 6:30pm 

Monday 5.15.17

Coach Dan

OPEN
“Table Manners”
3 Rounds:

10 Power Cleans (135/95)
10 Front Squats
10 Push Jerks
50 Double-unders

PERFORMANCE
“Table Manners”
3 Rounds:
10 Power Cleans (115/80)
10 Front Squats
10 Push Jerks
50 Double-unders

FITNESS
“Table Manners”
3 Rounds:
10 Power Cleans (95/65)
10 Front Squats
10 Push Jerks
100 Single-unders

Post scores to comments.

Box Brief
*** Save the Date — Buds & Suds ***
Friday June 2 at 6:30pm 

Sunday 5.14.17

Update: Problem solved

OPEN & PERFORMANCE
“Rope Burn”
120 Double-unders
60 Cal Bike
60 Sit-ups
90 Double-unders
45 Cal Bike
45 Sit-ups
60 Double-unders
30 Cal Bike
30 Sit-ups

FITNESS
“Rope Burn”
240 Single-unders
60 Cal Bike
60 Sit-ups
180 Single-unders
45 Cal Bike
45 Sit-ups
120 Single-unders
30 Cal Bike
30 Sit-ups

Roughly half of the work in “Rope Burn” is behind us once we complete Round 1. With reps decreasing each round and the sit-ups giving our legs a break, we can push the pace on intensity even towards the end of the workout.

Post scores to comments.

Box Brief
The CrossFit Games North East Regional is next weekend!
Head over to Albany to cheer on Coach Conor, Katrin and Tori May 19-21 at the Times Union Center.
(Aggressive signage is strongly encouraged.)
Regionals tickets are available here.

Saturday 5.13.17

Lori & Will

“Fight Gone Bad”
3 Rounds:
1:00 at each station:
Wallballs (20/14#)
Sumo Deadlift (75/55#)
Box Jumps (20″)
Push Press (75/55)
Row for Calories
Rest

Fight Gone Bad, a CrossFit benchmark workout, was designed to simulate the demands of an organized MMA fight. Five minutes on, 1 minute off, for 5 rounds. We talk all the time about our three different tracks: Open, Performance, and Fitness. This workout was designed to prepare athletes for martial arts (performance), but is well known by the CrossFit community for its ability to deliver results no matter what your goal.

Compare scores HERE.
Post scores to comments.

Box Brief
The CrossFit Games North East Regional is next weekend!
Head over to Albany to cheer on Coach Conor, Katrin and Tori May 19-21 at the Times Union Center.
(Aggressive signage is strongly encouraged.)
Regionals tickets are available here.

Friday 5.12.17

You’ll be sorely missed, Quigleypuff

“Surfer on Acid”
3 Rounds:
400 Meter Run
21 Burpees

No equipment necessary. The name of the game for this CFNE benchmark is how fast we can move with just our bodyweight. Whether its getting off the ground after diving for a loose ball in basketball, looking for something that rolled underneath your car, or out on the floor at 15 Tech Circle, burpees are everywhere.

Compare scores HERE.
Post scores to comments.

Box Brief
Today’s workout is in honor of our own Brian Quigley, aka Quigs, aka Quiggles, aka Quimber, aka Quimberly, aka Professor Quigglesworth, aka Quigleypuff, aka Quigmire, who is moving back to New York to finish school. Be sure to give him a hug when you see him today! Or just tie him to the rig so he can’t leave…

Thursday 5.11.17

Paul B

“Strongman Style”
Teams of 4-5:
5:00 at each station:
Prowler Push
Sled Pull
Ski Erg
Tire Flip
Yoke Carry

Strongman style movements are an opportunity for us as athletes to vary our training and prepare for thing is everyday life. Very rarely will be presented a symmetrical object like a barbell to pick up off the ground or press overhead in the real world. These objects tend to be more asymmetrical and awkward.

Movements like the hand-over-hand sled pull today also give us the chance to train a different plane of movement. For example, we are so used to performing movements like pull-ups and KB swings with the same pronated (thumbs pointing towards each other) grip. These neutral pulls differ from what we are used to and prevent injury by switching up our movement pattern to a different plane.

Box Brief
The CrossFit Games North East Regional is next weekend!
Head over to Albany to cheer on Coach Conor, Katrin and Tori May 19-21 at the Times Union Center.
(Aggressive signage is strongly encouraged.)
Regionals tickets are available here.

 

Wednesday 5.10.17

Mary

OPEN
“Open Water”

AMRAP 13:
55/40 Calorie Row
55 Thrusters (95/65)
55 Pull-ups
55 HSPU

 

PERFORMANCE
“Open Water”
AMRAP 13:
55/40 Calorie Row
55 Thrusters (95/65)
55 Pull-ups
55 DB Push Press (35/25)

FITNESS
“Open Water”
AMRAP 13:
55/40 Calorie Row
55 Thrusters (75/55)
55 Jumping Pull-ups
55 DB Push Press (35/25)

Todays chipper closely resembles the rep scheme of this years CrossFit Games Open Workout 17.4. The order of these movements play a huge role in the desired stimulus of the workout. Alternating between pulling and pushing movements allows us to “chip” away at these reps in bigger chunks than if we paired up rowing/pull-ups and thrusters/HSPU.

Post scores to comments.

Box Brief
The CrossFit Games North East Regional is next weekend!
Head over to Albany to cheer on Coach Conor, Katrin and Tori May 19-21 at the Times Union Center.
(Aggressive signage is strongly encouraged.)
Regionals tickets are available here.