Monthly Archives: November 2014

11.28.2014

crossfit-turkeryToday's Schedule: The gym will open at 9:30AM for athletes to come in and warm-up. We will be running two heats of today's workout starting at 10:00AM and 11:00AM ONLY. If you are planning to workout with the 11:00AM Heat please allow enough time for your warm-up and set-up for the workout. Come in and put all that good food you ate during Thanksgiving to use! Warm-up Drills I. Row 3:00 II. 10:00 Dynamic Warm-up III. 10:00 Dynamic Mobility WOD Come in and find out. It's a fun one. Just because the heats are an hour apart doesn't mean it's an hour long workout. Get some freaks. "Klepto" 4 rounds for time of: 27 x Box Jumps (24/20) 20 x Burpees 11 x Squat Cleans (145/105lbs) U.S. Air Force Major David "Klepto" L. Brodeur, 34, of Auburn, Massachusetts, assigned to the 11th Air Force, based at Joint Base Elmendorf-Richardson, Alaska, died on April 27, 2011 in Kabul, Afghanistan, of wounds sustained from gunfire from an Afghan military trainee. He is survived by his wife Susie, daughter Elizabeth, and son David. Post times to comments.
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11.26.2014

DSC_0632Announcement: With the impending winter storm, we will keep members updated through the Facebook Page and Website if needed about class changes. Thanksgiving Week Schedule Wednesday: Normal Hours Thursday: CLOSED Friday: 10 & 11:00am classes ONLY. Gym will open at 9:30am for warm-up. Saturday: 9-11am Open Gym Warm-up Drills I. Speed Rope 2:00 II. 6:00 Dynamic Mobility 25ft Bear Crawl 25ft Crab Walk 25ft Inchworms/Hollow Hold 25ft Walking Lunges 25ft Leg Kicks 10 x Scorpion Stretch III. Mobility Impact/Focus #1: Deadlift Warm-up as needed before completing the assigned workload below. A: Deadlift 1-1-1-1-1RM B: Deadlift 5-5-5-5-5RM Notes: Many of the athletes will be working up to a new 1-rep maximum Deadlift for use during our next strength cycle. Athletes who have been with us less for less than 3 months will be completing a 5-rep maximum deadliest rather than 1RM. Post loads to comments. Impact/Focus #2: Bench Press Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows. Bench Press 5-5-5-5-5 (Tempo 12X1) Notes: Please notice today’s tempo training. We will be focusing on utilizing explosive power from the bottom position of the bench press. Explanation HERE Post loads to comments. WOD 5-10:00 Metabolic Conditioning Skill Development Prepare for fueling your gainzzz during Thanksgiving...
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11.25.2014

DSC_0383Thanksgiving Week Schedule  Wednesday: Normal Hours  Thursday: CLOSED Friday: 10 & 11:00am classes ONLY. Gym will open at 9:30am for warm-up.  Saturday: 9-11am Open Gym Warm-up Drills I. Run 400m II. 6:00 AMRAP of 5 x Power Cleans (45lbs) 5 x Front Squat 5 x Press 5 x Push Press III. Mobility Impact/Focus: Push Press 5RM Warm up as needed (3 sets x 5 reps each) before working up to a new 5-rep maximum effort for Push Press. Push Press 5-5-5-5-5 Post loads to comments. "Poultry Express" Complete the following for time 30 x Thrusters (95/65lbs) 30 x Bar Facing Burpees 30 x Pistols 30 x Back Extensions 30 x Front Shoulder Raises (40/20lbs) 30 x Box Jump Overs (24/20") 30 x Windshied Wipers (95/65lbs) 30 x Calorie Row Notes: Today's workout will have a strict 18:00 time cap. Post times to comments.
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11.24.2014

DSC_0419Warm-up Drills I. Run 400m II. 5:00 AMRAP of 5 x Pull-ups (Deadhang) 10 x Push-ups (CFGS) 15 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Back Squat Complete the following workload of Back Squats based off of your current 1RM. 3 x 60% (Warm-up) 3 x 70% (Warm-up) 2 x 80% (Warm-up) 3 x 87% 3 x 90% 3 x 93% Post loads to comments Notes: 1-Rep Maximum/Percentage Calculator "Bacon Bits" Complete as many rounds/reps as possible in 14:00 of 3 x Muscle-ups 10 x Power Snatch (95/65) 15 x GHD/Abmat Sit-ups Post rounds/reps completed to comments.
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11.21.2014

DSC_0038Warm-up Drills I. Run 400m II. 6:00 AMRAP of 4 x Turkish Get-ups (2L/2R) 5 x Pull-ups 6 x DB Push Press III. Mobility Impact/Focus: Push Press Warm-up as needed before completing the following workload. Push Press 3-3-3-3-3 Notes: Today proper technique will be the focus in preparation for a 5RM Push Press next week. Post loads to comments. "Upside-down Awareness" Complete as many rounds/reps as possible in 7:00 of 50ft x Handstand Walk 10 x Slamballs (40/20) Rest 2:00 Complete as many rounds/reps as possible in 7:00 of 50ft x Walking Lunges 10 x Renegade Rows (50/35) Notes: Handstand Walks will be reviewed prior to the workout for those unfamiliar with the movement. Scaled progressions will be available for those working towards this gymnastics movement. Post rounds/reps completed to comments.
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11.20.2014

Warm-up Drills I. Run 400m II. 3 rounds of 7 x Deadlift (45lbs) 7 x Cleans 7 x Power Cleans 7 x Press III. Mobility Impact/Focus: Power Clean EMOTM Movement Review/Instruction and Warm-up before completing the following workload every minute on the minute for 10:00. 2 x Power Cleans (75-85% 1RM) Notes: Take 75-85% of your 1RM Power Clean from last week (11.13.2014) and every minute on the minute execute 2 ''Unbroken'' repetitions with the strictest adherence to those principals of movement each athlete happens to be focusing on developing today. Post loads to comments. Notes: 1-Rep Maximum/Percentage Calculator Wendler's 5-3-1 Training Spreadsheet "Ante Up" Complete 4 rounds of 1:00 x 'American' KB Swings (32/24) 1:00 x Box Jumps (24/20) 1:00 x Ring Dips 1:00 x Row (Cal) Rest 1:00 In this workout you move from each of four stations after a minute. The clock does not reset or stop between exercises. This is a four-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. Total your points and post them to comments.
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11.19.2014

DSC_0092-2Warm-up Drills I. Run 400m II. 6:00 Dynamic Mobility 25ft Duck Walk (PVC Overhead) 25ft Crab Walk 25ft Inchworms/Hollow Hold 25ft Walking Lunges 25ft Leg Kicks 10 x Scorpion Stretch III. Mobility Impact/Focus #1: Overhead Squat  Warm-up as needed before completing the following workload. Overhead Squat 5-5-5-5-5 Post loads to comments. Impact/Focus #2: Snatch Grip Deadlift Movement instruction/review before warm-up sets. Snatch Grip Deadlift 3-3-3-3-3 Notes: Hook Grip... Post loads to comments. WOD 5-10:00 Metabolic Conditioning
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11.18.2014

DSC_0676-2Warm-up Drills I. Speed Rope 2:00 II. 3 rounds of 7 x KB Swings 7 x Hindu Push-ups 7 x Hollow Rocks III. Mobility Impact/Focus: Bench Press Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows. Bench Press 3-3-3-3-3 (Tempo 12X1)(Aim for 5-10lbs more than 11.05.2014) Notes: Please notice today’s tempo training. We will be focusing on utilizing explosive power from the bottom position of the bench press. Explanation HERE Post loads to comments. "Weightless Flutter" Complete 5 rounds for time of 8 x DB Snatch (50/35)(Each Arm Alt.) 10 x Ab Roll-outs 40 x Double unders Post times to comments.
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11.17.2014

IMG_3415Warm-up Drills I. Row 2:00 II. 5:00 AMRAP of 5 x Ring Rows 10 x Supermans 15 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Back Squat Complete the following workload of Back Squats based off of your current 1RM. 3 x 50% (Warm-up) 3 x 60% (Warm-up) 3 x 70% (Warm-up) 2 x 80% (Warm-up) 3×3 x 90% Post loads to comments "Bar Gauntlet" Complete as many rounds/reps as possible in 10:00 of 3-6-9-12...etc. of Thrusters (95/65) Pull-ups Post total number of repetitions completed to comments. Skill Development Accumulate 3:00 of Ring Support Hold
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11.14.2014

DSC_0159Warm-up Drills I. Row 2:00 II. 3 rounds of 4 x Turkish Get-ups (2L/2R) 6 x KB Swings 8 x KB Press (4L/4R) III. Mobility Impact/Focus: Press Deload Complete the following reps based off of your 1RM Press. 5 x 40% (Warm-up) 5 x 50% (Warm-up) 3 x 60% (Warm-up) 5 x 65% 5 x 70% 5 x 75% Post sets/reps to comments. "Going the Distance" Complete as many rounds/reps as possible in 5:00 of 10 x KB Swings 100ft Bear Crawl Rest 2:00 Complete as many rounds/reps as possible in 5:00 of 15 x Wallball (20/14) 100ft Farmers Walk (32/24) Post rounds/reps completed to comments.
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11.13.2014

DSC_0176Warm-up Drills I. Speed Rope 2:00 II. 6:00 AMRAP 5 x Medicine Ball Cleans (40/20) 7 x Box Jumps (20") 10 x Hollow Rocks III. Mobility Impact/Focus: M.E. Power Clean 1-1-1-1-1 Power Clean 1-1-1-1-1 Notes: Athletes will participate in movement review/instruction prior. Work up to a heavy/PR single rep Power Clean, progressing in load with increments representing no more than 10-15% of your most recent 1RM record. Rest a minimum of 1:00 between attempts. The Power Clean is received in the above the parallel squat position. 1-Rep Maximum/Percentage Calculator Post loads to comments. "Level Playing Field" Complete the following for time 15 x Power Clean (70% of ME PC from Impact/Focus) 10 x Box Jumps (24/20) 15 x GHD/Abmat Sit-ups 12 x Power Clean (70% of ME PC from Impact/Focus) 10 x Box Jumps (24/20) 15 x GHD/Abmat Sit-ups 9 x Power Clean (70% of ME PC from Impact/Focus) 10 x Box Jumps (24/20) 15 x GHD/Abmat Sit-ups 6 x Power Clean (70% of ME PC from Impact/Focus) 10 x Box Jumps (24/20) 15 x GHD/Abmat Sit-ups 3 x Power Clean (70% of ME PC from Impact/Focus) 10 x Box Jumps (24/20) 15 x GHD/Abmat Sit-ups Post times to comments.
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11.12.2014

IMG_3370Thank you to those athletes who came for yesterday's Veteran's Day Hero WOD "Zimmerman". We're proud of everyone for the effort you gave. Warm-up Drills I. Run 400m II. 6:00 Dynamic Mobility 25ft Duck Walk 25ft Crab Walk 25ft Inchworms/Hollow Hold 25ft Leg Kicks 10 x Scorpion Stretch III. Mobility Impact/Focus #1: Front Squat Warm up as needed before completing the following workload. Front Squat 2-2-2-2-2 (Ascending Weight) Post loads to comments. Impact/Focus #2: Push/Split Jerk After movement review/instruction athletes will work through the following sets/reps focusing on footwork. Increase weights as form allows. Push/Split Jerk 3-3-3-3-3 Post loads to comments. WOD 5-10:00 of Metabolic Conditioning
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11.11.2014

Hero_Zimmerman_thToday we honor all those that have served! We want to thank all the members of the military for their service to our country. Warm-up Drills I. Row 750m II. 3 rounds of 7 x Ring Rows 7 x Deadlift 7 x Press III. Mobility "Zimmerman" Complete as many rounds as possible in 25 minutes of: 11 x Chest-2-Bar Pull-ups 2 x Deadlifts (315/225)(or 75-80% of 1RM) 10 x Handstand Push-ups U.S. Marine Corps First Lieutenant James R. Zimmerman, 25, of Aroostook, Maine, assigned to 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, died on November 2, 2010, while conducting combat operations in Helmand province, Afghanistan. He is survived by his wife Lynel Winters, parents Tom and Jane, sister Megan, and brother Christian. Post rounds completed to comments. Skill Development 5 Rounds for quality of Row 200m 10 x GHD/Abmat Sit-ups
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11.10.2014

432px-USMC_logo.svgHappy 239th Birthday to the United States Marine Corps. REMINDER: Normal Hours on Veteran's Day Warm-up Drills I. Run 400m II. 5:00 AMRAP of 5 x Pull-ups (Deadhang) 10 x Abmat Sit-ups 15 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Back Squat Complete the following workload based off your current 1RM Back Squat. 5 x 45% 5 x 55% 3 x 65% 4x3 x 85% Post loads to comments. "Bodyweight Sprint" Complete 5 rounds for time 12 x Toes-2-Bar 15 x Dynamic Push-ups Run 200m Post times to comments. Skill Development Mobilize and Recover in preparation for tomorrow's Hero WOD.
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11.07.2014

DSC_0812Warm-up Drills I. Speed Rope 2:00 II. 6:00 AMRAP of 10 x Wallball (20/14) 10 x Push-up 10 x Hollow Rocks III. Mobility Impact/Focus: Press 5-3-1+ Work through the following sets of Press using the percentage based sets outlined below. IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number. The final set is a ”+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial single rep. 5 x 40% (warm-up) 5 x 50% (warm-up) 3 x 60% (warm-up) 5 x 75% 3 x 85% 1+ x 95% Notes: 1-Rep Maximum/Percentage Calculator Wendler’s 5-3-1 Training Spreadsheet "Pyramid Scheme" Complete for time 10 x Handstand Push-ups 20 x Pull-ups 30 x Box Jumps (24/20) 40 x Wallball (20/14) 50 x Double-unders 40 x Wallball 30 x Box Jump (24/20) 20 x Pull-ups 10 x Handstand Push-ups Post times to comments.
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11.06.2014

10802079_778401995539135_3901534200622515554_n Warm-up Drills I. Row 3:00 II. 6:00 Dynamic Warm-up Jog/Arm Movement Pike Walk High Knees Butt Kicks Tumbling III. Mobility Impact/Focus: Deadlift Deload Complete the following reps based off of your 1RM Deadlift. 5 x 40% (Warm-up) 5 x 50% (Warm-up) 3 x 60% (Warm-up) 5 x 65% 5 x 70% 5 x 75% Post sets/reps to comments. "Puget Sound" Complete as many rounds/reps as possible in 16:00 of Row 500m 15 x 'American' KB Swings (32/24) 30 x Mountain Climbers (2ct) Skill Development (Optional) Bulletproof Shoulders: Video Demo HERE
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11.05.2014

10253914_10101340610527661_7878790567801352227_n Congratulation to Smiley Mike on completing the Manchester Marathon this past Sunday. He competed the marathon in 03:43:28. Great Job Mike! Warm-up Drills I. Run 400m II. 6:00 Dynamic Mobility 25ft Duck Walk 25ft Crab Walk 25ft Spider Lunges 25ft Bear Crawl 25ft Inchworms/Hollow Hold 10 x Leg Swings III. Mobility Impact/Focus #1: Front Squat 3RM Warm-up as needed before working towards a 3-repetition max for Front Squat Front Squat 3-3-3-3-3 Drop Sets: 2-3 sets x3 @ 80% (33X1 Tempo) Notes: Tempo Explanation HERE Impact/Focus #2: Bench Press Work through the following sets/reps with immaculate form, going only as heavy as ideal technical execution allows. Bench Press 3-3-3-3-3 (Tempo 02X1) Notes: Please notice today's tempo training. We will be focusing on utilizing explosive power from the bottom position of the bench press. Post loads to comments. WOD 5-10:00 of Metabolic Conditioning
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11.04.2014

10646979_974185772403_5458895280341817947_n Congratulations to Luke Grilli and his wife Erica on their wedding this past weekend. We're so happy for you both! Warm-up Drills I. Run 400m II. 2 rounds of 4 x Turkish Get-ups (2L/2R) 6 x Sumo Deadlift High Pull (24/16) 8 x 'American' KB Swings III. Mobility Impact/Focus: Turkish Get-ups EMOTM After movement review, warm up as needed before completing the following workload every minute on the minute for 10:00. 2 x Turkish Get-ups (1L/1R) Notes: Athletes new to movement may stick with a weight they are comfortable with. Experienced athletes should be using a challenging but completable weight for today's workout. "Brisk Autumn" Complete 3 rounds for time of 10 x Power Snatch (95/65) 25 x V-ups Run 400m Post times to comments.
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11.03.2014

DSC_1107 Warm-up Drills I. Run 400m II. 5:00 AMRAP of 10 x Abmat Sit-ups 10 x Push-ups 10 x Air Squats (Wall Therapy) III. Mobility Impact/Focus: Back Squat Complete the following based off your current 1RM Back Squat. 5 x 45% (Warm-up) 5 x 55% (Warm-up) 3 x 65% (Warm-up) 4x4 x 80% Notes: An additional squat workout will be provided on Saturday to those looking for additional volume. Post loads to comments. "Elizabeth" 21-15-9 reps for time of Clean (135/95) Ring Dips Post times to comments.
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UPCOMING EVENTS

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