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Saturday
Jan022016

Sunday January 3, 2015

 

One more little snippet from Greg Glassman's talk at Harvard Divinity School... Laughter and Agony, exactly. 

 

 


HOLIDAY SCHEDULE

Christmas eve: reg schedule through noon class.  Closed after that.

Christmas day: closed

Dec 26 - Dec 29: reg schedule

New year's eve:  reg schedule through noon class.  Closed after that.

New Year's Day:  OPEN GYM 9am - noon, closed otherwise... Happy New Year!

Jan 2 and beyond: back to normal!

 

 

 

OPEN GYM

*9am - noon

 

 

Post results and notes to comments.
Friday
Jan012016

Saturday January 2, 2016

Get out there this weekend!  Back to the grind on Monday! 

 

 


HOLIDAY SCHEDULE

Christmas eve: reg schedule through noon class.  Closed after that.

Christmas day: closed

Dec 26 - Dec 29: reg schedule

New year's eve:  reg schedule through noon class.  Closed after that.

New Year's Day:  OPEN GYM 9am - noon, closed otherwise... Happy New Year!

Jan 2 and beyond: back to normal!

 

 

 

CROSSFIT

S&P Cycle: on holiday... back next week!

A. 4 rounds:

  • 10 heavy SA DB rows ea. side 
  • max reps continuous UB pushups (no pausing at any point in the movement, a pause = set over)

*rest 2-3 min bt rounds

B.  For time: 

  • 100 walking lunges 

then 3 rounds of:

  • 15 power snatches (125/85)
  • 7 muscle-ups

 

 

 

CSPORT

A. EMOM x 7 min
7 push ups
30 mtn climbers

B. 5 rounds:
15 push press
15 pull ups
15 KBS
15 Goblet squats
15 weighted sit ups
300m row or 200m run
 

 

 

 

 

COMP

10 min amrap:

100 wallballs

100 DUs

amrap MUs in remaining time

 

 

 

Post results and notes to comments.
Thursday
Dec312015

Friday January 1, 2016

Get rid of that junk food!

 

 

HAPPY NEW YEAR! 

 


HOLIDAY SCHEDULE

Christmas eve: reg schedule through noon class.  Closed after that.

Christmas day: closed

Dec 26 - Dec 29: reg schedule

New year's eve:  reg schedule through noon class.  Closed after that.

New Year's Day:  OPEN GYM 9am - noon, closed otherwise... Happy New Year!

Jan 2 and beyond: back to normal!

 

 

OPEN GYM

*9am - noon

*Choose a hero workout to do!

 

 

 

Post results and notes to comments.
Wednesday
Dec302015

Thursday December 31, 2015

I think sometimes, because we basically sit in the eye of the storm (myself included), we forget that we are among those who are pioneering the most revolutionary and impactful health & fitness movement of our lifetime.  It's easy to get caught up on CrossFit's mistakes and misteps as a corporation when you've been in the community for so long, and lose sight of the fact that it has truly, and profoundly, changed all of our lives for the better.  Greg Glassman may not be everyone's man of the year, but there's no denying the impact he's had on millions of people (and growing).  If you've just started CrossFit recently, I'd encourage you to learn about CrossFit's roots and ask questions of the coaches and athletes who've been doing this for years... there are plenty of stories to tell. 

 

 



HOLIDAY SCHEDULE

Christmas eve: reg schedule through noon class.  Closed after that.

Christmas day: closed

Dec 26 - Dec 29: reg schedule

New year's eve:  reg schedule through noon class.  Closed after that.

New Year's Day:  OPEN GYM 9am - noon, closed otherwise... Happy New Year!

 

 

 

 

CROSSFIT

S&P Cycle: on holiday... will return after the New Year!

A.  15 min handstand walk practice

B. AMRAP in 20 min:

  • 200m row
  • 10 push press (115/85)
  • 10 box jumps (24/20)
  • 40 double-unders

 

 

 

 

 

CSPORT 

AMRAP in 40 min
Big block run buy in
+
AMRAP with remaining time:
25 burpees
25 KBS
25 wall balls
25 weighted sit ups
25 box jumps
400m run

 

 

 

COMP

A. Snatch 1.1.1; rest 3 min

B. Single arm DB push press x 5/arm x 5 sets; rest 1 min b/t arms

+

4 sets:

10 DB step ups

50 yd KB farmer carry

rest 1 min

+

Squat clean x 12,9,6,3; rest 1 min (95/65,115/75,135/95,155/105) - All Tng


 

 

 

 

KIDS

*TBA in class

 

 

 

 

Post results and notes to comments.
Tuesday
Dec292015

Wednesday December 30, 2015

Little comp team action from last night. 

 

 



HOLIDAY SCHEDULE

Christmas eve: reg schedule through noon class.  Closed after that.

Christmas day: closed

Dec 26 - Dec 29: reg schedule

New year's eve:  reg schedule through noon class.  Closed after that.

New Year's Day:  OPEN GYM 9am - noon, closed otherwise.

 

 

 

 

CROSSFIT

S&P Cycle: on holiday... will return after the New Year!

A.  10 rounds:

  • 3 wtd strict pullups
  • 3 strict pullups (bw only)
  • 5 kipping pullups 

*rest as needed bt rounds

B. For time:

  • 60 GHD situps
  • 50 cal assault bike
  • 40 burpees

 

 

 

 

 

CSPORT 

A. 4 sets:
12 bench press
12 push ups
15 sit ups

400m run or row

B. 4 sets:
12 weighted step ups
12 pistol squats
45 sec plank

400m run or row

C. 4 sets:
12 cal air bike
12 burpees
12 russian twists each side

400m run or row

 

 

 

COMP 

*rest day

 

 

 

KIDS

*TBA in class

 

 

 

 

Post results and notes to comments.
Monday
Dec282015

Tuesday December 29, 2015

 

 

 


HOLIDAY SCHEDULE

Christmas eve: reg schedule through noon class.  Closed after that.

Christmas day: closed

Dec 26 - Dec 29: reg schedule

New year's eve:  reg schedule through noon class.  Closed after that.

 

 

 

 

CROSSFIT

S&P Cycle: on holiday... will return after the New Year!

CrossFit.com wod from Christmas Day:

4 rounds for time:

  • 800m run
  • 50 wall ball shots (20/14)

 

 

 

 

CSPORT 

A. 3 rounds;
1 min man makers
2 min box jumps
3 min row/airbike/wattbike/jump rope
*rest 1 min b.t rounds

B. AMRAP in 20 min
block run buy in:
+
AMRAP w/time left
10 JPU
15 KBS
20 walking lunges
25 push ups
30 sit ups
 

 

 

 

COMP 

There is less than 8 weeks until the Open.  We are going to focus on maximum aerobic power like the Open demands.  I also hope we get more people coming out on Saturdays and we do one or two mock competitions before the Open starts.

A. Power Snatch 3,3,2,2 rest 3-4 min

B. 10 min practice strength accessory that you need practice with (ie. SL squat, CTB, HSPU, rope climb, etc)

+

10 sets:

10 KBS 53/35

30 DUs

10 pushups

rest 1 min


 

 

 

KIDS

*TBA in class

 

 

 

 

Post results and notes to comments.
Sunday
Dec272015

Monday December 28, 2015

Get out there!

 

 

 


HOLIDAY SCHEDULE

Christmas eve: reg schedule through noon class.  Closed after that.

Christmas day: closed

Dec 26 - Dec 29: reg schedule

New year's eve:  reg schedule through noon class.  Closed after that.

 

 

 

 

CROSSFIT

S&P Cycle: on holiday... will return after the New Year!

"Bear Complex" 

Without stopping or dropping the bar, complete the following sequence 7 times (= 1 set):

  • power clean
  • front squat
  • push press
  • back squat 
  • push press (from the back) 

*7 times through this sequence is 1 set.  Complete a total of 5 sets, resting as needed bt efforts.

*Sets must be unbroken.  You may pause with the bar on your back or in front rack, but not on the ground.

*start light and add weight as you go to find your bear complex max. 

 

 

 

 

CSPORT 

A. 4 sets:
30 sec jump rope
30 sec thrusters

B. 4 sets:
30 sec plank
30 sec mtn climbers

C. For time in any order and partition the reps in any way
50 cal row
50 push ups
50 box jumps
50 weighted squats
50 sit ups
50 pull ups or body rows  

 

 

COMP

There is less than 8 weeks until the Open.  We are going to focus on maximum aerobic power like the Open demands.  I also hope we get more people coming out on Saturdays and we do one or two mock competitions before the Open starts.

Mon:

A. Clean 1.1.1 x 4 sets rest 3 min

B1. DB incline press  x 5 reps x 3 sets, 90 sec

B2. Barbell Bentover Row x 5 @ 1012 x 3 sets, rest 90 sec

+

3 sets:

5-7 MUs

10 Squat thrusters 135/95

rest 5-7 min


 

KIDS

*TBA in class

 

 

 

 

Post results and notes to comments.
Saturday
Dec262015

Sunday December 27, 2015

Another little shot from the RPM shoot this month. 

 

 

 


HOLIDAY SCHEDULE

Christmas eve: reg schedule through noon class.  Closed after that.

Christmas day: closed

Dec 26 - Dec 29: reg schedule

New year's eve:  reg schedule through noon class.  Closed after that.

 

 

OPEN GYM

*9am - noon

 

 

 

 

 

Post results and notes to comments.
Friday
Dec252015

Saturday December 26, 2015

9amers doin' their thing this week.

 

 

 


HOLIDAY SCHEDULE

Christmas eve: reg schedule through noon class.  Closed after that.

Christmas day: closed

Dec 26 - Dec 29: reg schedule

New year's eve:  reg schedule through noon class.  Closed after that.

 

 

 

CROSSFIT

S&P Cycle: on holiday... will return after the holidays!

A.  30 muscle-ups for time (or 15 min MU practice)

B. For time:

 

  • 400m sled push
  • 40 wall balls (20/14)
  • 40 hang pwr cleans (95/65)
  • 40 push press (95/65)
  • 40 walking back lunges (95/65)
  • 40 cal row

 

 

 

 

CSPORT 

A. 3 rounds:
30 sit ups
20 Wall balls
10 burpees

400m run

B. 3 rounds:
30 DUs
20 lunges
10 ab wheels

400m run

C. 3 rounds:
30 mtn climbers
20 push ups
10 pull ups

400m run

D. 3 rounds:
300m row
20 box jumps
10 bench press

400m run

 

 

 

COMP  

5 rounds for time:

1k row

15 pullups

15 thrusters 75/45

15 burpees


 

 

 

 

 

Post results and notes to comments.
Thursday
Dec242015

Friday December 25, 2015

May all your Christmas dreams come true!

 

 


HOLIDAY SCHEDULE

Christmas eve: reg schedule through noon class.  Closed after that.

Christmas day: closed

Dec 26 - Dec 29: reg schedule

New year's eve:  reg schedule through noon class.  Closed after that.

 

 

 

MERRY CHRISTMAS!  Enjoy the day off!

 

 

 

 

 

Post results and notes to comments.