Sunday 4.9.17

@norgam

SUNDAY FUNDAY OPEN GYM
7:00AM-NOON

“SPF 400”
10-8-6-4-2:
Bench Press (135/95#)
Strict Pull-ups

400 Meter Emtpy Sled Push

10-8-6-4-2:
Bench Press (135/95#)
Strict Pull-ups

When compared to the overhead press, the bench press is the least functional of the two. In daily life, we press objects overhead from a standing position far more often than we press object off of our chests from our backs. However, because we are able to lift more weight and because it works the triceps and the deltoids, muscles groups we also utilize in the press, the bench press assists in improving our overall strength to maximize our potential going overhead. 

Post scores to comments.

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

Saturday 4.8.17

Coach Dan

OPEN
“Sand Bar”

Teams of 3:
400m Sandbag Run (50/35#)
125 Calorie Bike
400m Sandbag Run (50/35#)
100 Deadlifts (155/105#)
400m Sandbag Run (50/35#)
75 Front Squats (155/105#)
400m Sandbag Run (50/35#)

PERFORMANCE
“Sand Bar”
Teams of 3:
400m Sandbag Run (50/35#)
125 Calorie Bike
400m Sandbag Run (50/35#)
100 Deadlifts (135/95#)
400m Sandbag Run (50/35#)
75 Front Squats (135/95#)
400m Sandbag Run (50/35#)

FITNESS
“Sand Bar”
Teams of 3:
400m Sandbag Run (50/35#)
125 Calorie Bike
400m Sandbag Run (50/35#)
100 Deadlifts (115/80#)
400m Sandbag Run (50/35#)
75 Front Squats (115/80#)
400m Sandbag Run (50/35#)

Time to break in the new sandbags! Whether you are a first responder or a mother, the ability to carry something or someone on your shoulder cannot be understated. The weight balance of the sandbag greatly resembles the unstable nature of an unconscious patient or a moving child.

Post scores to comments.

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

Friday 4.7.17

Travaun

OPEN & PERFORMANCE
“Happy Hour”
3 Rounds:

12 Power Cleans (135/95#)
12 Chest-to-Bar Pull-ups
12 Jerks (135/95#)
12 Toes-to-Bar

FITNESS
“Happy Hour”
3 Rounds:

12 Power Cleans (115/80#)
12 Pull-ups
12 Jerks (115/80#)
12 Toes-to-Bar

Post new scores to comments.

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

Thursday 4.6.17

Lynn

OPEN & PERFORMANCE
“Throw Back Thursday”

AMRAP 20:
Teams of 3:
7 Kettlebell Swings (70/53#)
7 Box Jumps (24/20″)
Shuttle Sprint
7 Burpees
Shuttle Sprint

FITNESS
“Throw Back Thursday”
AMRAP 20:
Teams of 3:
7 Kettlebell Swings (53/35#)
7 Box Jumps (24/20″)
Shuttle Sprint
7 Burpees
Shuttle Sprint

* Partners complete full rounds, then switch.

If we were asked to run 200 meters five times with 15 seconds of rest between intervals vs. 200 meters five times with 3 minutes rest between intervals, the intensities of these efforts would look much different. The more rest we have, the more power or intensity we can put into each run. Relating this to our team workout today, completing full rounds as opposed to breaking the work up as needed creates longer rest periods and more intense bouts of work.

Post scores to comments.

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

Wednesday 4.5.17

Naomi

OPEN & PERFORMANCE
“Upper Deck”
Overhead Squat – Build to a Heavy Single
Snatch Balance – Build to a Heavy Single
Squat Snatch – Build to a Heavy Single

FITNESS
“Upper Deck”
Overhead Squat – Build to a Heavy Single
Snatch Balance – Build to a Heavy Single
Power Snatch + OHS – Build to a Heavy Single

The snatch is such a great movement for athletic development simply because it requires competency in nearly all of the 10 general physical skills (power, speed, balance, coordination, etc.). This is why it is  difficult to learn, yet so satisfying to improve upon. Picking something up from the ground and putting it overhead explosively is a basic human movement. Doing it efficiently requires practice in many different positions. Today, the overhead squat will help us lock down the positioning we are looking to receive our snatches in and the snatch balance adds speed to this positioning before we put it all together in the squat snatch. 

Post scores to comments.

Box Brief
Congrats to the March Commitment Club!!!

Super Committed Club
Sharon Winn – 29

Rebecca Cahaly – 28
Matt Lescoe – 28
Julia Abbott – 26
Karen Hayes – 27
Prabhu Radhakrishnan – 27
Lindsey Polivy – 26
Toni Indresano-DiRuscio – 26
Kevin Burati – 26
Nell Getz – 25
Michael Gray    – 25

Committed Club
Nick de Peyster – 24

Michelle Marshall – 24
Kristen Riley – 24
Gradon Winn    – 24
Elizabeth Morrison – 24
Michelene Flanigon – 24
Sam Giorgio – 24
Toby De Peyster – 24
April Quinn-Paquet – 23
Daisy Powers – 23
Susan Weiss    – 23
Tricia D’Agostino – 22
Dmytro Boyko – 22
Kyle Toto – 22
Lynsey Smith – 22
Claire Lyons – 22
Lexie Cameron – 22
Brian Curley – 22
Jill Lorion – 22
Cheryl Jauch – 22 
Glenn Cahaly – 22
Kim Hardin – 21
Lara Vukson – 21
Lynn Connor    – 21
Todd Himstead – 21
Simone Gill – 21
Lizzy MacGregor – 21
Nathan Bluhm – 21
Sarah Gardner – 21
Julie Trask – 20
Kristen Pritchett – 20
Maira Tavares Coelho – 20
Allison Pfannenstiehl – 20
Naomi Fener    – 20

 

Tuesday 4.4.17

Karen

OPEN
“Down Under”
3 Rounds:
50 Double-unders
20 Wallballs (20/14#)

50 Calorie Bike

2 Rounds:
50 Double-unders
20 Wallballs (20/14#)

35 Calorie Bike

1 Round:
50 Double-unders
20 Wallballs (20/14#)

20 Calorie Bike

PERFORMANCE
“Down Under”
3 Rounds:
50 Double-unders
20 Wallballs (20/14#)

50 Calorie Bike

2 Rounds:
50 Double-unders
20 Wallballs (20/14#)

35 Calorie Bike

1 Round:
50 Double-unders
20 Wallballs (20/14#)

20 Calorie Bike

FITNESS
“Down Under”
3 Rounds:
50 Single-unders
20 Wallballs (20/14#)

50 Calorie Bike

2 Rounds:
50 Single-unders
20 Wallballs (20/14#)

35 Calorie Bike

1 Round:
50 Single-unders
20 Wallballs (20/14#)

20 Calorie Bike

The wall-ball brings together two highly functional weightlifting movements (Front Squat & Push Press) at a light load that allows for extended duration of the movement. This creates a highly powerful metabolic stimulus, especially when combined with biking and jump rope.

Post scores to comments.

Box Brief
Congrats to our April Member of the Month, Mark Neville!

April Member of the Month, Mark Neville!

When and how did you get started with us?
Almost three years ago exactly. I had been working in Boston and going to a gym there then was fortunate enough to be hired by FFF AND start going to CFNE.

Favorite workout?
I really like Glen, it’s a tough work out but a great combination of movements. Anytime you get to do a hero WOD is special too, especially honoring someone from the area.

Least favorite workout?
I still have nightmares about Double Grace.

What’s the best part about working out with the 11:30am?
Aside from the amazing coaches I have been lucky enough to have? Seriously though, that has been pretty awesome. Of course the members, from the people who have been there since I started and made me feel welcome immediately to everyone who has joined since. I genuinely look forward to seeing them. On a personal note I like to work out midday because it reenergizes me and it is almost like a reset button. I am not the young man I used to be (see the upcoming answer to the CD question).

What’s the wallpaper on your phone right now?
My 7 year old daughter Lea and 4 year old son Kellen ripping up the dance floor at a wedding.

What’s in your most frequently used emoji tab?
Oh boy, don’t know what this says about me and not sure I want to know.


What’s the first CD you ever bought?
I don’t remember the first CD I ever bought but I will do you one better and tell you the first CASSETTE TAPE I ever got: Special Ed – Youngest in Charge. Most likely purchased at Sam Goody!

Best Easter candy?
Some may view this as a copout but Reese’s Peanut Butter Eggs, I was told that if they’re shaped like an egg you can eat as many as you want.

What’s the last thing you searched for on Google?
Haha Special Ed, had to see what happened to my first favorite rapper.

What’s your favorite flavor of Starburst?
Definitely the pink one, that’s Strawberry, right?

If you could be any animal in the world, what animal would you be and why?
While I am tempted to say Rhino or Liger or something like that I think I would like to be a beaver. They’re kind of cute, strong (swimming around with all kinds of brush) and smart, basically engineers. Beavers are the total package.

You’re a new addition to the crayon box. What color would you be and why?
Probably something like Forest Green, not overly vibrant or spectacular but consistent and reliable.

Monday 4.3.17

Kristen

OPEN
“Row & Go”

4 Rounds:
Min 1: 1 Round of Strict Cindy
Min 2: 15/12 Calorie Row
Min 3: Max Clean and Jerks (135/95#)

PERFORMANCE
“Row & Go”
4 Rounds:
Min 1: 1 Round of Strict Cindy
Min 2: 15/12 Calorie Row
Min 3: Max Clean and Jerks (135/95#)

FITNESS
“Row & Go”
4 Rounds:
Min 1: 1 Round of Strict Cindy
Min 2: 15/12 Calorie Row
Min 3: Max Clean and Jerks (115/80#)

Score is total number of Clean & Jerks

Fun combination of gymnastics, monostructural work, and weightlifting in today’s workouts. Gymnastics work trains us to move our own body weight, while weightlifting trains our ability to move an external weight though space. The capability to do both of these while fatigued prepares us for just about any task that life throws at us. 

Explanation of the Three Daily Tracks
Post scores to comments.

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

Sunday 4.2.17

Julian

“Half Full”
100 DU
750 Meter Row
50 DB Snatches (50/35)
750 Meter Row
100 DU

Today we perform a workout very similar to the CFNE benchmark workout “Full Circle.” Cutting the total row volume of the workout in half allows us to increase our intensity when compared to original version of the workout.

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 4.1.17

Casey

OPEN
“Firestarter”
Teams of 3:
100 Calorie Row
75 Burpees over Bar
50 Squat Cleans (135/95)
100 Toes to Bar
50 Squat Cleans (135/95)
75 Burpees over Bar
100 Calorie Row

PERFORMANCE
“Firestarter”
Teams of 3:
100 Calorie Row
75 Burpees over Bar
50 Squat Cleans (115/80)
100 Toes to Bar
50 Squat Cleans (1115/80)
75 Burpees over Bar
100 Calorie Row

FITNESS
“Firestarter”
Teams of 3:
100 Calorie Row
75 Burpees over Bar
50 Squat Cleans (95/65)
50 Toes to Bar
50 Squat Cleans (95/65)
75 Burpees over Bar
100 Calorie Row

Explanation of the Three Daily Tracks
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 3.31.17

Paul

OPEN
“Up and Over”
3 Rounds:
5 Ring Muscle-Ups
10 Power Snatches (115/80#)
20 Box Jump-Overs

PERFORMANCE
“Up and Over”
3 Rounds:
5 Burpee CTB Pull-ups
10 Power Snatches (115/80#)
20 Box Jump-Overs

FITNESS
“Up and Over”
3 Rounds:
5 Burpee Pull-ups
10 Power Snatches (115/80#)
20 Box Jump-Overs

With the 2017 CrossFit Games Open behind us, some of us have our eyes on performing well in 2018. However, many of our goals have nothing to do with that and remain focused on overall health and well being. While we didn’t see Ring Muscle Ups this year, they are still a test we will inevitably encounter  in competition. If our goals lie in competition, we will put you on the right track to become more proficient at this movement or possibly get our first muscle up. If our goals are focused outside of the gym, burpee pull-ups and burpee chest to bar pull-ups will help us achieve these while avoiding the inherent risk of a movement like the ring muscle up. 

Explanation of the Three Daily Tracks
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!

Thursday 3.30.17

Potsy & Hamel

OPEN
“Upper Hand”
AMRAP 20:
2 Rope Climbs
8 Strict HSPU
50′ Walking Lunge

PERFORMANCE
“Upper Hand”
AMRAP 20:
2 Rope Climbs
16 Push-ups
50′ Walking Lunge

FITNESS
“Upper Hand”
AMRAP 20:
2 Rope Climbs
12 DB Strict Press (35s/20s)
50′ Walking Lunge

While pull-ups are great for upper body strength development and have many other functional applications, if we ever found ourselves in a situation where we had to pull our bodyweight up to safety, it would be highly unlikely that we would have a smooth and symmetrical steel surface for us to get our hands on. The more unstable climbing rope provides a more realistic training stimulus for emergency situations and requires a different type of grip strength and coordination than the traditional pull-up. 

Explanation of the Three Daily Tracks
Post scores to comments.

Box Brief
Our members are as talented outside the gym as they are inside it. We recently launched a Member Business Directory to make it easier to utilize the awesome resources that exist in the CFNE community. Need a lawyer? Kids need a Mandarin tutor? In the market for a new home? Check out the full business directory on the CFNE website!

Wednesday 3.29.17

Doug Bell needs 2 judges

OPEN “Barbell Cycling” Teams of 3: AMRAP 25: 100 Cal Bike 50 Power Cleans (135/95#) 100 Cal Bike 50 Power Cleans (155/105#) 100 Cal Bike 50 Power Cleans (185/135#) 100 Cal Bike Max Power Cleans (205/145#)

PERFORMANCE
“Barbell Cycling”
Teams of 3:

AMRAP 25:
100 Cal Bike
50 Power Cleans (115/75#)
100 Cal Bike
50 Power Cleans (135/95#)
100 Cal Bike
50 Power Cleans (155/105#)
100 Cal Bike
Max Power Cleans (185/135#)

FITNESS
“Barbell Cycling”
Teams of 3:

AMRAP 25:
100 Cal Bike
50 Power Cleans (95/65#)
100 Cal Bike
50 Power Cleans (115/75#)
100 Cal Bike
50 Power Cleans (135/95#)
100 Cal Bike
Max Power Cleans (155/105#)

“When the team workouts are well constructed the physiological effect is equal to the individual workouts, but the magic created by the dynamics of teamwork and competition has no equivalent in the solo effort.” – Greg Glassman

The benefit of team workouts like today has to do with the structure and camaraderie. We always give more of ourselves when we are apart of one unit. Also, the 1:2 work to rest ratio allows us to give full effort while on the bike or the bar.

Explanation of the Three Daily Tracks
Post scores to comments.

Box Brief
Our members are as talented outside the gym as they are inside it. We recently launched a Member Business Directory to make it easier to utilize the awesome resources that exist in the CFNE community. Need a lawyer? Kids need a Mandarin tutor? In the market for a new home? Check out the full business directory on the CFNE website!

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. 

Post scores to comments.

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
Post scores to comments.

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

Post scores to comments.

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
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.

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.

Wednesday 3.22.17

Glenn

OPEN
“Front & Center”

3x3 Power Clean
3x3 Front Squat

Then,

3 RFT:
21/15 Calorie Bike
15 Pull-ups
9 Burpees

PERFORMANCE
“Front & Center”
3x3 Power Clean
3x3 Front Squat

Then,

3 RFT:
21/15 Calorie Bike
15 Pull-ups
9 Burpees

FITNESS
“Front & Center”
3x3 Power Clean
3x3 Front Squat

Then,

3 RFT:
21/15 Calorie Bike
15 Pull-ups
9 Burpees

Fitness is an increased work capacity across broad time and modal domains. Programs that are biased towards one end of the spectrum (ex. strength or endurance) will suffer outside of their one-sided time domains and loads. For example, a program biased towards performing your best on the football field will prepare you very well for heavier loads within a 5-8 minute time domain, but getting pulled outside of those parameters will most likely reveal an imbalance in fitness. While there is nothing wrong with that training, it is very different from GPP or General Physical Preparedness, which trains all aspects of fitness without leaning on one more than the others. The occasional heavy day, like today, creates and tests balance in fitness. With GPP, we don’t just want a 3-minute mile or an 800lb back squat. We want to be somewhere in the middle, the best of both worlds.

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.

Tuesday 3.21.17

Nell

OPEN
“Bell Hop”
25 Kettlebell Swings (70/53#)

50 Sit-ups
100 Double-unders
20 Kettlebell Swings (70/53#)

40 Sit-ups
80 Double-unders
15 Kettlebell Swings (70/53#)
30 Sit-ups
60 Double-unders
10 Kettlebell Swings (70/53#)
20 Sit-ups
40 Double-unders
5 Kettlebell Swings (70/53#)
10 Sit-ups
20 Double-unders

PERFORMANCE
“Bell Hop”
25 Kettlebell Swings (53/35#)

50 Sit-ups
100 Double-unders
20 Kettlebell Swings (53/35#)

40 Sit-ups
80 Double-unders
15 Kettlebell Swings (53/35#)
30 Sit-ups
60 Double-unders
10 Kettlebell Swings (53/35#)
20 Sit-ups
40 Double-unders
5 Kettlebell Swings (53/35#)
10 Sit-ups
20 Double-unders

FITNESS
“Bell Hop”
25 Kettlebell Swings (53/35#)

50 Sit-ups
100 Single-unders
20 Kettlebell Swings (53/35#)

40 Sit-ups
80 Single-unders
15 Kettlebell Swings (53/35#)
30 Sit-ups
60 Single-unders
10 Kettlebell Swings (53/35#)
20 Sit-ups
40 Single-unders
5 Kettlebell Swings (53/35#)
10 Sit-ups
20 Single-unders

We often hear the term “midline stabilization” in the context of safety during exercise. An unstable midline can absolutely lead to a greater risk of injury, however it isn’t just about safety. A solid midline allows us to transfer force more efficiently than a weak midline. The heavier KB Swings and Sit-ups in todays workout will test our midline. If we lose our midline stability, especially during the higher skill double-unders, this movement will become increasingly inefficient due to poor transmission of power.

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

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.