Tuesday 3.7.17

Katrin, Jono, Tori

Fitness, Performance, Open

“The needs of Olympic athletes and our grandparents differ by degree, not kind.”
– Greg Glassman, founder of CrossFit

What are your goals?
It is to lose body fat, and look better naked?  Is it to become a better skier, and perform better at pickup basketball on Tuesday nights? Is it to compete in local competitions?

Each day at CrossFit New England, we want to track towards your specific goals.
We can do that by tailoring each workout into three categories, each with a unique purpose:
Fitness, Performance, and Open.

These tracks are entirely designed with the goal of the athlete in mind, and has absolutely no ties to individual ability level. Whether we are a new CrossFitter, or going on our 10th year of CrossFit, it is our individual goals that determine our track and not our abilities.

These subtle, yet important changes to each workout allow us to create the ideal training day for you, while keeping what we know and love, our exciting group classes, together. We actually were doing this before inside classes, and now it’s just a little more formal

Explanation of the three tracks:

Fitness
Those looking to look better naked. Loose body fat, maintain lean muscle-mass, and improve our quality of life. Eager to learn and take on new and challenging movements and workouts, but is not looking to compete in local or online CrossFit competitions.

Performance
Wants to become better mountain climbing, skiing, and pickup basketball. Excited to be challenged every day inside the workouts, but is also not looking to compete in local or online CrossFit competitions.

Open
Looking to train for the CrossFit Games Open. This track is geared towards the goal of improving one’s scores on the competitive stage, training with specific movements and weights that are seen in competition.

To pull back the curtain a bit, here’s how we create our workouts.
We create the overarching “Workout of the Day”, using our unique programming template and formula. From there, we alter this workout just slightly for all three tracks, purely based on the goals of the athlete. This is not three separate programs – it’s simply three variations of the “Workout of the Day”, with your goals in mind.

OPEN
“Overload”
3 Rounds:
80 Double-unders
40 Calorie Row
20 Handstand Pushups

PERFORMANCE
“Overload”
3 Rounds:
80 Double-unders
40 Calorie Row
20 Strict Dumbbell Presses (35’s/20’s)

FITNESS
“Overload”
3 Rounds:
80 Double-unders
40 Calorie Row
20 Hand-Release Pushups

Post scores to comments.

Box Brief
*** CFNE Open Athletes ***

Reminder that the deadline to submit your 17.2 score is tonight at 8:00pm EST. If you haven’t already, be sure to log into your Games profile and submit ASAP. Scores will be validated by CFNE by Wednesday, so your score will be live on the leaderboard sometime between tonight and Wednesday at 8:00pm.

If you have any questions about scores or navigating the CrossFit Games website, contact ChristineCongrats on a great Week 2 guys!

Monday 3.6.17

Erin

Fitness, Performance, Open

“The needs of Olympic athletes and our grandparents differ by degree, not kind.”
– Greg Glassman, founder of CrossFit

What are your goals?
It is to loose body fat, and look better naked?  Is it to become a better skier, and perform better at pickup basketball on Tuesday nights? Is it to compete in local competitions?

Each day at CrossFit New England, we want to track towards your specific goals.
We can do that by tailoring each workout into three categories, each with a unique purpose:
Fitness, Performance, and Open.

These tracks are entirely designed with the goal of the athlete in mind, and has absolutely no ties to individual ability level. Whether we are a new CrossFitter, or going on our 10th year of CrossFit, it is our individual goals that determine our track and not our abilities.

These subtle, yet important changes to each workout allow us to create the ideal training day for you, while keeping what we know and love, our exciting group classes, together. We actually were doing this before inside classes, and now it’s just a little more formal

Explanation of the three tracks:

Fitness
Those looking to look better naked. Loose body fat, maintain lean muscle-mass, and improve our quality of life. Eager to learn and take on new and challenging movements and workouts, but is not looking to compete in local or online CrossFit competitions.

Performance
Wants to become better mountain climbing, skiing, and pickup basketball. Excited to be challenged every day inside the workouts, but is also not looking to compete in local or online CrossFit competitions.

Open
Looking to train for the CrossFit Games Open. This track is geared towards the goal of improving one’s scores on the competitive stage, training with specific movements and weights that are seen in competition.

To pull back the curtain a bit, here’s how we create our workouts.
We create the overarching “Workout of the Day”, using our unique programming template and formula. From there, we alter this workout just slightly for all three tracks, purely based on the goals of the athlete. This is not three separate programs – it’s simply three variations of the “Workout of the Day”, with your goals in mind.

OPEN
“17.2”
AMRAP 12:
2 Rounds
50′ DB Walking Lunge (50s/35s)
16 T2B
8 DB Power Cleans (50s/35s)
2 Rounds
50′ DB Walking Lunge
16 Bar MU
8 DB Power Cleans

PERFORMANCE
“Hacksaw”
AMRAP 12:
Ascending Ladder…
3 Kettlebell Swings (53/35#)
3 Goblet Squats (53/35#)
3 Burpees
6 Kettlebell Swings (53/35#)
6 Goblet Squats (53/35#)
6 Burpees
… and so on, until time expires.

FITNESS
“Hacksaw”
AMRAP 12:
Ascending Ladder…
3 Kettlebell Swings 
3 Goblet Squats
3 Burpees
6 Kettlebell Swings
6 Goblet Squats 
6 Burpees
… and so on, until time expires.

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.

Sunday 3.5.17

Harry

Sunday Funday Open Gym – 7:00am-Noon

“Hopscotch”
125 Double-unders
1,000m Row
75 Wallballs (20/14#)
1,000m Row
125 Double-unders

In CrossFit, there are ten recognized general physical skills. Our goal is competence in each of these ten skills. The first four of these skills (endurance, stamina, strength, and flexibility) are improved through training. Training is measurable and creates an organic change in the body. The next four skills (coordination, agility, balance, and accuracy) are improved through practice. Practice creates change in the nervous systems, which leads to improved movement. The final two skills (power and speed) and improved through a combination of training and practice.

Today is a great opportunity, especially being a Sunday during the Open, to practice. Before our workout we can practice our rowing technique, we can practice our timing on double-unders, we can practice our positioning on our wall balls. Drilling these movement patterns pre-workout and reinforcing them during the workout, not by necessarily moving fast, but by moving diligently, will shift the needle in the right direction for our training sessions.

Post scores to comments.

Box Brief
Calling all yogis, sponsors or anyone that loves being a part of something that helps kids in need! CFNE family member, Sarah Gardner is the founder of Yoga Reaches Out – a non-profit that raises funds for children’s charities through large yoga events. Yoga Reaches Out (YRO) is hosting their 7th New England Yogathon at Gillette Stadium’s Field House on Sunday, April 30th from 9:00am-5:00pm.

The day includes amazing yoga led by the best instructors, live music, a marketplace, food, raffle and more all to benefit Boston Children’s Hospital. YRO has raised over one million dollars for Boston Children’s Hospital and now is our chance to help them raise even more. We are starting a CFNE Team for the event! To register or donate, click here. To learn more about Yoga Reaches Out, click here.

If your company is interested in being a sponsor for this great event, please email info@yogareachesout.org. Namaste CFNE!

Saturday 3.4.17

Ernie

“Limitless”
Teams of 3:
AMRAP 7:
150/100 Calorie Bike
Max Clean & Jerk (135/95#)
Rest 3:00

AMRAP 6:
120/80 Calorie Bike
Max Power Snatch (115/80#)
Rest 3:00

AMRAP 5:
90/60 Calorie Bike
Max Thrusters (95/65)

Post scores to comments.

Box Brief
Calling all yogis, sponsors or anyone that loves being a part of something that helps kids in need! CFNE family member, Sarah Gardner is the founder of Yoga Reaches Out – a non-profit that raises funds for children’s charities through large yoga events. Yoga Reaches Out (YRO) is hosting their 7th New England Yogathon at Gillette Stadium’s Field House on Sunday, April 30th from 9:00am-5:00pm.

The day includes amazing yoga led by the best instructors, live music, a marketplace, food, raffle and more all to benefit Boston Children’s Hospital. YRO has raised over one million dollars for Boston Children’s Hospital and now is our chance to help them raise even more. We are starting a CFNE Team for the event! To register or donate, click here. To learn more about Yoga Reaches Out, click here.

If your company is interested in being a sponsor for this great event, please email info@yogareachesout.org. Namaste CFNE!

 

Friday 3.3.17

Liz

“Open 17.2”

AMRAP 12:
50′ Dumbbell Walking Lunges (50s/35s)
16 T2B
8 Dumbbell Power Cleans (50s/35s)
50′ Dumbbell Walking Lunges
16 T2B
​​​​​​​8 Dumbbell Power Cleans
50′ Dumbbell Walking Lunges
16 Bar Muscle-ups
​​​​​​​8 Dumbbell Power Cleans
50′ Dumbbell Walking Lunges
16 Bar Muscle-ups
​​​​​​​8 Dumbbell Power Cleans

Post scores to comments.

Box Brief
Congrats to the February 2017 Committed Club! 

Rebecca Cahaly – 25
Kristen Riley – 25
Julian Phan – 24
Toni Indresano-DiRuscio – 24
Michelle Marshall – 22
Nell Getz – 22
Raymonde Arseneau – 22
Michelene Flanigon – 21
Julia Abbott – 21
Karen Hayes – 21
Michael Gray – 21
Dmytro Boyko – 20
Daisy Powers – 20
Simone Gill – 20
Lynn Connor – 20
Barry Chow – 20
Paul Bevilacqua – 20
Liz Messina – 20

Thursday 3.2.17

Coach Glassman

“Goat Day”
EMOMx 20:
Odd Min: Movement 1
Even Min: 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.

Post scores to comments.

Box Brief
***Save the Date — Open 17.1 Friday Night Lights***
Friday, March 3 @ 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 Redline Gear. Come swing by to cheer on our athletes in the second week of the Open, and get your hands on some brand new CompTrain apparel!

Awesome February achievements, CFNE!

 

Wednesday 3.1.17

Happy Birthday, Ben!!

AMRAP 6:
42 Double-unders
30 Wallballs (20/14#)
18 Toes-to-Bar

Rest 5:00

AMRAP 6:
21 Double-unders
15 Wallballs (20/14#)
9 Toes-to-Bar

Post scores to comments.

There are a number of functional movements in CrossFit that require a great deal of coordination. Some of these movements, like double unders and toes to bar in todays workout, require the ability to string a few different movement patterns and repetitions together. It is sometimes easy to look at genetics or general clumsiness as the reason that we may not pick up on these movement quite as fast. However, these high-skill movements develop as a result of the repeated attempt to improve performance in each particular skill. In other words, practice. While some do pick up on these movements faster than others, it is most likely a result of exposure to similar movement patterns earlier in life. The coaching staff is here to provide you with the best possible progressions for you to help you realize proficiency in these movements.

Box Brief
*** TOMORROW — Coach Greg Glassman @ CFNE ***
Wednesday, March 1 @ 12:00pm
This event is free and open to all!

Congrats to our March Member of the Month, Meredith Shaw!

Congrats Meredith!

When and how did you get started with us?
I started December of 2016. I have tried so many different “workouts” and gyms, and at CFNE I honestly have found something I truly love. I will be the first to admit I was completely scared and intimidated to start, I take everything skeptical I ever said about CrossFit back. CFNE has been nothing but awesome, from the coaches to the members, and I have never felt as though I didn’t belong or not good enough. So thank you for that!

Favorite workout?
Opening Day, a little bit of everything with this workout.

Least favorite workout?
Black and Blue. Looks can be deceiving… I was curled in a ball at the end practically crying. Felt so good though.

What’s the best part about working out with the 5:30pm?
Great group of people who help motivate you as well as a great coach who explains everything in laymen’s terms for the slow minds like mine.

What’s the wallpaper on your phone right now?
My kids, I took the picture the first day of my daughters dance class. She was all grins and my son appears to be checking out the other ballerinas (typical male).

What’s in your most frequently used emoji tab?
My favorite emoji is the crying laughing face 😂, which shows that anyone in my life clearly makes me laugh a lot so much so that I am crying laughing.

What’s the first CD you ever bought?
 Easy. Led Zepplin II, my most favorite album still.

What’s the best cheat meal you had over the holidays?
Any type of dessert, probably my sisters chocolate mousse pie. I could if left to my own devices destroy that in one sitting.

What’s the last thing you searched for on Google?
Union Square donuts. Don’t judge. I love donuts.

What’s your favorite flavor of Starburst?
Red, and Pink is a close second.

If you could be any animal in the world, what animal would you be and why?
A bird. I have always wanted to travel the world, and what better way to get there then to fly whenever I would want.

You’re a new addition to the crayon box. What color would you be and why?
Probably a color that is a mix of red/orange/pink so I guess a Coral color.

Tuesday 2.28.17

Dima

“Press Room”
5 RM Strict Press

3 RM Push Press
1 RM Push Jerk

Then,

AMRAP 8:
25 Calorie Bike
50 Sit-ups

The press is the oldest barbell exercise in the gym and is often less appreciated than its close relative, the bench press. Picking a weight up and pressing it overhead is such a basic and natural movement for humans. Putting items of a variety of weights onto a high shelf in our home is just one of the many examples of the press in everyday life. The heavier the weight the greater the need to use our hips and legs, hence the progression from Strict Press to Push Press to Push Jerk. Following our strength piece is a couplet of calories on the bike and sit-ups. The 8 minute time domain is a nice compliment to the 20 minute time domains of 17.1 and Cindy from yesterday.

Post scores to comments.

Box Brief
*** CFNE Open Athletes ***
Due to technical errors on the CrossFit Games website on Monday, HQ has extended the submission deadline for 17.1 to Tuesday at 8pm. If you haven’t already, be sure to log into your Games profile and submit your score by tomorrow’s deadline. Scores will be validated by CFNE by Wednesday, so your score will be live on the leaderboard sometime between tonight and Wednesday at 8pm. Also, please also make sure you designate CrossFit New England as your team!

If you have any questions about scores or navigating the CrossFit Games website, contact Christine. Congrats on a great Week 1 guys!

Monday 2.27.17

Sam and Liz

OPTION 1
“Open 17.1”
For time:
10 Dumbbell Snatches (50/35#)
15 Burpee Box Jump-Overs (24/20″)
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs
Time Cap: 20 Minutes

Compare scores HERE.
Post new scores to comments.

OPTION 2
“Cindy”

AMRAP 20:
5 Pull-ups
10 Push-ups
15 Squats

Compare scores HERE.
Post new scores to comments.

Today we have the option to re-test CrossFit Games Open Workout 17.1 or perform the classic CrossFit.com benchmark workout Cindy. Cindy first appeared on mainsite in January of 2005, while 17.1 made its appearance Friday. Both workouts fall within a longer time domain. That being said, we are looking to find the maximum pace we can sustain for a 15-20 minute effort on each.

Box Brief
*** Save the Date — Coach Greg Classman @ CFNE ***
Wednesday, March 1 @ 12:00pm

Come join Coach Glassman and CrossFit HQ at CFNE to learn more about the battle to drive Big Soda out of government science and support the work of CrossFit affiliates and trainers. We’re fighting for stronger conflict of interest policies to keep Big Soda’s dirty cash from influencing government science, and defending fitness trainers’ rights to provide basic, commonsense nutrition advice.
This event is free and open to all!

Sunday 2.25.17

Potsy

SUNDAY FUNDAY OPEN GYM – 7:00AM-NOON

“Bike Ride”
200/150 Calorie Bike for Time
*Every 2:00: 15 Sit-Ups

Two simple movements in today’s metcon allows us to push the intensity. Starting at 0:00 and on every 2:00 interval we will perform 15 Abmat Sit-ups. The higher the power output on the bike the higher the intensity. The higher the intensity, the better the results.

Box Brief
*** Save the Date — Coach Greg Classman @ CFNE ***
Wednesday, March 1 @ 12:00pm

Come join Coach Glassman and CrossFit HQ at CFNE to learn more about the battle to drive Big Soda out of government science and support the work of CrossFit affiliates and trainers. We’re fighting for stronger conflict of interest policies to keep Big Soda’s dirty cash from influencing government science, and defending fitness trainers’ rights to provide basic, commonsense nutrition advice.

This event is free and open to all!

Saturday 2.25.17

Geoff

“Cement Mixer”
Every 3:00 for 7 Rounds:
400m Run
12 Toes-to-Bar

Post individual round times to comments.
Compare scores HERE.

Box Brief
*** Save the Date — Coach Greg Classman @ CFNE ***
Wednesday, March 1 @ 12:00pm

Come join Coach Glassman and CrossFit HQ at CFNE to learn more about the battle to drive Big Soda out of government science and support the work of CrossFit affiliates and trainers. We’re fighting for stronger conflict of interest policies to keep Big Soda’s dirty cash from influencing government science, and defending fitness trainers’ rights to provide basic, commonsense nutrition advice.

This event is free and open to all!

Friday 2.24.17

Ashley

“Open 17.1”
For time:
10 Dumbbell Snatches (50/35#)
15 Burpee Box Jump-Overs (24/20″)
20 Dumbbell Snatches
15 Burpee Box Jump-Overs
30 Dumbbell Snatches
15 Burpee Box Jump-Overs
40 Dumbbell Snatches
15 Burpee Box Jump-Overs
50 Dumbbell Snatches
15 Burpee Box Jump-Overs

Time Cap: 20 Minutes

Post scores to comments.

Box Brief
Friday Night Lights is TONIGHT — February 24th @ 6:30pm

Instead of our usual 6:30pm class on Friday, we’ll be throwing down on Open 17.1. This week’s Friday Night Lights is presented by Ascent Protein, who will be on hand with samples. Come swing by to cheer on our athletes in the first week of the Open!

Thursday 2.23.17

Nathan

“Goat Day”
EMOMx 20:
Odd Min: Movement 1
Even Min: 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.

Post scores to comments.

Box Brief
For years, Big Soda has lied to the public and misled our country about what it means to be healthy. Join us next Wednesday from 12:00-2:30pm for a special event with CrossFit Founder and CEO Greg Glassman, who will lead a discussion on the negative influence of Big Soda on health science.

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!

Thursday 2.16.17

Kevin

Free Class Thursday 

“Helen’s got Wheels”

3 Rounds:
40/30 Calorie Bike
21 Kettlebell Swings (53/35#)
12 Pull-ups

A spinoff of the classic CrossFit.com benchmark “Helen”, which is done with a 400m run in lieu of the bike.

Yesterday, we trained through a longer, endurance based workout, involving a single pace that we could hold for a 20+ minute time frame. Today is a very different stimulus – our goal is to push the pace on the bike. Instead of long with moderate intensity, today let’s go short and fast. We’re looking for a very manageable load on the kettlebell (think unbroken each round), and a pull-up difficulty that allows us to clear each round in 2-3 quick sets at most.

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!