Saturday 4.21.18

Saturday 4.21.18

3 rounds for reps 2 min at each station Bike (for cals) Box jump overs SDHP (53, 35) Row (cals) KBs (53, 35) rest 1 min between rounds Adapted from FRCF
Friday 4.20.18

Friday 4.20.18

Strength A. Overhead Squat – In 12 min: build to a heavy double OHS Fitness A. For 12 minutes alternate between: 1. Single arm OHS from bench or box x5/side (start in a seated position with weight overhead and then stand it up with solid positioning) 2. Waiter’s carry x50′ side Conditioning B. AMRAP 10 14 DB snatch (50, 35) 2 shuttle runs 10 single arm DB STO (5 on one side, then five on the...
Thursday 4.19.18

Thursday 4.19.18

Bodyweight volume A. For time 50/40 Push ups 50 Abmat situps 40/30 Push ups 40 Abmat situps 30/20 Push ups 30 Abmat situps Weightlifting B. Pause Clean – 5×2, pause 2 seconds below the knee, hold and then full clean, building in weight Skill Work C. Toes to bar Quick snap down…I’ll show you what this means in...
Wednesday 4.18.18

Wednesday 4.18.18

Gymnastic skill and conditioning A. EMOM 14 1st minute: 30 double unders 2nd minute: L1: 6 Strict HSPU, L2: 2 Strict HSPU, L3: 8 seated strict press We did this two weeks ago. Try to stick with what you did during that sequence.  Conditioning B. Amanda 9-7-5 Muscle-ups Snatch, 135#/95# (these are squat snatches) 10 minute cap Scaled option: 18 ring push ups, 9 sq snatch (115, 80), 14 ring push ups, 7 sq snatch (115, 80), 10 ring push ups, 5 sq snatch (115, 80) Fitness: 18 push ups, 9 power snatch (95, 65), 14 push ups, 7 power snatch, 10 push ups, 5 power snatch 10 min cap for...
Tuesday 4.17.18

Tuesday 4.17.18

Strength A. Front Squat 15 @40%), 12@50%, 9@60%), 6@70% Conditioning B. For time 20/17 cal row rest :45 40 wall balls rest :45 30/25 cal row rest :45 30 wall balls rest :45 40/33 cal row rest :45 20 wall balls Pause Snatch (x2 (60%, 65%, 70%, 80%x3 sets)...
Monday 4.16.18

Monday 4.16.18

Cat Kilma is running the Boston Marathon for the 2nd straight Year! Get out on there and cheer her on!! If you care about the “why” (or some of the why) of programming, read the italicized piece…otherwise skip on down to the usual programming. What you all should know is that there is a method to programming. My goal is not to “kill you” or “ruin your ability to sit on a toilet…or get up from it.” My goal is to show you can do what maybe you thought you couldn’t and get you more fit along the way. I tend not to write this stuff (or at least not that often) because I assume most don’t care. But 1) you should, because otherwise why do what we do and 2) I know some of you do care. So on a day where people are running a stupid amount of miles – here’s the why we do what we do. Crossfit talks about these 10 general physical skills:  Cardiovascular / Respiratory Endurance; Stamina; Strength; Flexibility; Power; Speed; Coordination; Agility; Balance; Accuracy The goal of programming is that I want all of us to be all of these areas…perfectly. Obviously that doesn’t happen. Some of us have a great “cardio” endurance and struggle with strength. Some have great speed but lack accuracy. You get the picture. The bottomline: this is what, in my opinion, makes crossfit so much fun (and stressful) – there are always areas to improve.  My point in all of this – when I program I do my best to look through the lens of the 10 general...