Monthly Archives: April 2017

04.28.2017

FullSizeRender-83ANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!

Warm-up Drills
I. Run 400m
II. 2 rounds of
:20 Handstand Hold
7 x Ring Rows
7 x Overhead Squat
7 x Deadlift
III. Mobility

“Toffifay”
Complete for time
3 rounds of
Run 200m
10 x Deadlift (225/155)
10 x Handstand Push-ups

Rest 4:00

Complete 3 rounds of
Run 200m
10 x Overhead Squat (95/65)
10 x Pull-ups

Post times to comments.

Skill Development
3 rounds for quality of
1:00 x Plank Hold
1:00 x Left Side Plank
1:00 x Right Side Plank
Rest 1:00

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04.27.2017

Nate and I (Samy) after our Tough Ruck expedition... I need pics from all you freaks that trekked with us! Thank you all so much for this.

Nate and I (Samy) after our Tough Ruck expedition… I need pics from all you freaks that trekked with us honoring our fallen! Thank you all so much for this experience.

“If I have seen so far, it is because I have stood on the shoulders of giants.” –Isaac Newton

ANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!

Warm-up Drills
I. Row 500m
II. 9 Fundamentals x 5 reps each (barbell)
III. Mobility

Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.

Push/Split Jerk 4-4-4-4 (80% 1RM)

Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017.

Post scores to comments.

“Grindin”
Complete as many rounds/reps as possible in 12:00 of
Row 250m
6,9,12 … x Burpees
6,9,12 … x Slamball (40/20lbs)

Notes: Row distance per round remains the same while Burpees and Slamball climb reps as shown. Get some, freaks.

Post scores to comments.

Skill Development: Turkish Get-ups
Warm-up as needed before completing the following sets/reps of Turkish Get-ups.
2R+2L
2R+2L
2R+2L
1R+1L
1R+1L
1R+1L

Notes: Alternate every repetition of Turkish Get-ups from right and left side, thus the first working set would be 1L+1R x 2 at a given weight. Increase weights with each set as able.

Post scores to comments.

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04.26.2017

18057915_1371370216242307_4098389290020413125_nANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!

Warm-up Drills
I. Run Indoors
II. 6:00 Dynamic Warm-up
High Knees
Butt Kicks
Shuffle
Karaoke
Hip Circles
Walking Lunges
III. Mobility

Impact/Focus #1: Power Clean Doubles
Warm-up as needed (3 sets x 3 reps) before completing the following workload for Power Cleans.

Power Clean 2-2-2-2-2

Notes: Today’s repetitions will be completed as touch and go from the floor.

Post loads to comments.

Impact/Focus #2: EMOTM Skill Work
Complete the following workload every minute on the minute for 12:00.

Minute 1: 12 x Toes-2-Bar
Minute 2: 8 x Pistols (4L/4R)
Minute 3: 40 x Double unders

Post reps completed to comments.

ROMWOD
“Need For Speed”

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04.25.2017

FullSizeRenderANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Snatch Triples x :90
Warm-up as needed before completing the following every :90 seconds for seven total efforts/rounds. Every :90 execute 3 x Snatch (full). Athletes should plan to increase weights every 1-2 sets and prepare accordingly by staging necessary weights before the clock starts.

Every :90 for 7 rounds: 3 x Snatch (full;touch-n-go)

Notes: Go heavy, but do it well. This is the full Snatch Olympic Lift, with the barbell received in the bottom of the Overhead Squat position. Emphasis will be on ‘touch and go’ style barbell cycling in order to improve Olympic Lifting efficiency during our heavy training sessions as well as develop barbell cycling metcon capacity.
Get some, freaks.

Post loads to comments.

“Fight-Tasked”
Complete the following for time
21 x Wallball (20/14lbs)
21 x Sumo Deadlift High-Pull (BB:75/55lbs)
21 x GHD Sit-ups
21 x Push Press (BB:75/55lbs)
21 x American KB Swing (24/16kg)
Then…
15 x Wallball (20/14lbs)
15 x Sumo Deadlift High-Pull (BB:75/55lbs)
15 x GHD Sit-ups
15 x Push Press (BB:75/55lbs)
15 x American KB Swing (24/16kg)
Then…
9 x Wallball (20/14lbs)
9 x Sumo Deadlift High-Pull (BB:75/55lbs)
9 x GHD Sit-ups
9 x Push Press (BB:75/55lbs)
9 x American KB Swing (24/16kg)

Post scores to comments.

Skill Development
I. Mobilize
II. See your Coach post WOD if you should seek some helpful guidance for Skill Development Conditioning.

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04.24.2017

IMG_0919

Pistol Pete is recovering well from his rotator cuff surgery. Get well soon Peter, we can’t wait to have you back!

ANNOUNCEMENTS:

– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends

Warm-up Drills
I. Run 400m
II. 2 rounds of
5 x Pull-ups (Deadhang)
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Enderton Front Squat Complex
Complete the following workload of Front Squat Complex based off your current 1RM established on 04.17.2017.

3×1 @ 70% 1RM
3×1 @ 75% 1RM

Notes: 1 rep of the complex = 3 total front squat reps completed. Rep 1 = :03 Pause, Rep 2= double bounce, Rep 3 = normal front squat.

Post loads to comments.

“Misdemeanor Offense”
Complete for time
Run 400m
30 x Pull-ups
30 x Ring Push-ups
Run 400m
20 x Pull-ups
20 x Ring Push-ups
Run 400m
10 x Pull-ups
10 x Ring Push-ups

Notes: Those looking for more challenging effort should complete chest-2-bar pull-ups for the workout.

Post times to comments.

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04.21.2017

18033217_1369384996440829_6653849081657162611_nANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!

Warm-up Drills
I. Row 500m
II. 6:00 Dynamic Mobility
25ft Duck Walk (PVC Overhead)
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

“No Shortcuts”
Complete as many rounds/reps as possible in 6:00 of
8 x Bar Facing Burpees
10 x Overhead Squats (95/65)
35 x Double Unders

Rest 2:00

Repeat for 3 total AMRAPs.

Post rounds/reps completed for each AMRAP to comments.

Skill Development
3 rounds for quality of
Row 21kCal
:30 x L-Sit/Ring Support

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04.20.2017

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“Smiley” Mike Justason finishing fifth out of ‘about 1000 competitors from all divisions’ during this past weekend’s Tough Ruck 26.2 mile marathon. Ruckers wore rucks weighing an average of 30-55lbs; the packs were carried while being adorned with the names of fallen service men and women, firefighters, police, and emergency personnel.

Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Max Effort Cleans
Warm up as needed (3 sets x 5 reps) before completing the workload below.

Clean x 5-3-3-1-1-1RM

Notes: Athletes should attempt to increase weight for each set, working up to a maximum effort single repetition effort. These are Full Cleans, with the bar received in the full Front racked squat position after pulling the weight from the floor. Get some, freaks.

Post scores to comments.

“Beauty & The Beast”
3 Rounds for time of
7 x Bar Muscle-ups
25 x Thrusters (75/55lbs)

Post times to comments.

Skill Development: MOBWOD or ROMWOD
Choose to perform from the following Mobility areas of emphasis or execute a daily ROMWOD, feel free to also select poses of choice (see ROMWOD.com movement index) to work through as well.
Mobility
-Choose 1-2 Thoracic Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.
-Choose 2-3 Lower Body Mobility Drills from Kelly Starrett’s Mobility WOD and spend 10-12 minutes with them.
-Choose 1-2 Upper Extremity Mobility Drills from Kelly Starrett’s Mobility WOD and spend 5-10 minutes with them.

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04.19.2017

FullSizeRender-82ANNOUNCEMENTS:
– Bring-A-Friend/Free Intro workout will be Saturday April 29th @ 11am. Tell your friends!

Warm-up Drills
I. Run 400.
II. 9 Fundamentals x 5 reps each
III. Mobility

Impact/Focus #1: Push/Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the following workload for Push/Split Jerk.

Push/Split Jerk 5-5-5-5-5 (75% 1RM)

Notes: To determine todays working weight, athletes should reference their 1RM set on 04.13.2017.

Post loads to comments.

Impact/Focus #2: GHD/Push-up EMOTM
Complete the following workload every minute on the minute for 12:00.

Odd: 15 x GHD Sit-ups
Even: 12 x Plyo Push-ups

Post reps completed to comments.

ROMWOD
“Take It Down”

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04.18.2017

IMG_9956Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Power Snatch Doubles x :75 Repeats
Warm-up as needed before completing the following every :75 seconds for eight total efforts/rounds. Every :75 execute 2 x Power Snatch. Athletes should plan to increase weights every 1-2 sets and prepare accordingly by staging necessary weights before the clock starts.

Every :75 for 8 rounds: 2 x Power Snatch

Notes: Go heavy, but do it well. Emphasis will be on barbell cycling in order to improve Olympic Lifting efficiency during our heavy training sessions as well as develop barbell cycling metcon capacity. Get some, freaks.

Post loads to comments.

“Hel-Rowww”
3 Rounds for time of
Row 500m
12 x Handstand Push-ups
21 x Box Jumps

Post times to comments.

Skill Development
I. Mobilize
II. L-sit/Ring Support drills (see whiteboard for guidance)

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04.17.2017

IMG_0153

Congratulations to Jaymes, Kerri, Nate, Abby, Samy, Jeff, Christine, Jessica, Christin, Shawna (not pictured), Mike (not pictured), and Tom (not pictured). On Saturday they all completed the Tough Ruck 2017 which was 26.2 miles with 20-35lbs rucks on their backs. We’re so proud of you all!

Warm-up Drills
I. Run 400m
II. 2-3 rounds of
5 x Pull-ups
7 x Hindu Push-ups
10 x Front Squats (45lbs)
III. Mobility

Impact/Focus: Front Squat 1RM
Warm up as needed (3 sets x 5 reps) before working to establish a new 1-rep maximum Front Squat.

Front Squat 1-1-1-1-1RM

Post loads to comments.

“Revolutionary”
Complete as many rounds/reps as possible in 10:00 of
10 x Toes-2-Bar
10 x DB Snatches (50/35)(5L/5R)(Alt.)

Post rounds/reps completed to comments.

Posted in | 4 Comments

04.14.2017

IMG_1381

ROMWOD has been reinforced via Dr. Marilyn! Thanks, “M”!

 

Fair Winds and Following Seas (roads/trails) to those embarking on this year’s Tough Ruck memorial event in the beautiful united effort to honor our fallen heroes by enduring a 26.2 mile Ruck. Get some, freaks!

Warm-up Drills
I. 3 Rounds for quality of
Run x 3 Indoor Laps (~200m)
10 x Walking Lunges
10 x Hollow Rocks
II. Mobility

Impact/Focus: Walking Lunges
Warm up as needed with 2-3 sets of 6 reps each.
Athletes will have 4 attempts to move a maximum load for 10 steps of walking lunges (back rack).

10 steps x Walking Lunges (Back Rack)

Post loads to comments.

 

“Purgatory 14”
14:00 AMRAP of
5 x Muscle-ups
10 x Burpees
20 x Abmat Sit-ups

Post scores to comments.

Skill Development
I. Mobility work
II. Myofascial Release (Roll and mash/smash)

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04.13.2017

IMG_0123Warm-up Drills
I. Run 400m
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

Impact/Focus: Push or Split Jerk
Warm up as needed (3 sets x 5 reps) before completing the workload below.

Push or Split Jerk x 5-4-3-2-1RM

Notes: Athletes should attempt to increase weight for each set, working up to a maximum effort single repetition Push Jerk. Unless strange ritualistic nature kicks in these sets should come from the rack versus the floor. Get some, freaks.

Post loads to comments.

“Volume Frequencies”
6 Rounds for time
12 x American KB Swings (32/24kg)
40 x Double-unders

Post times to comments.

Skill Development
I. Mobility work
II. Myofascial Release (Roll and mash/smash)

Posted in | 3 Comments

04.12.2017

17883806_1358344084211587_5237494134790974572_n

Thank you to the Bedford High School swim team for coming in for a workout Saturday. We look forward to working with you in the future!

Warm-up Drills
I. Run 400m/Row 500m
II. 2-3 rounds of
5 x Deadlift (45/35)
5 x Clean
5 x Front Squat
5 x Sotts Press (Clean)
III. Mobility

Impact/Focus: Clean Triples
Warm up as needed (3 sets x 5 reps) before completing the following workload for Cleans.

Cleans 3-3-3-3-3

Notes: Today’s reps will be touch and go. Athletes should focus on proper barbell cycling and connected reps over weight.

Post loads to comments.

“Iguana Spike”
Complete as many rounds/reps are possible in 10:00 of
21 x kCal Row
15 x GHD Sit-ups
15 x Push-ups

Post rounds/reps completed to comments.

ROMWOD
“Fall In”

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04.11.2017

Frame-10-04-2017-09-16-28Warm-up Drills
I. Coach’s Choice
II. Mobility

Impact/Focus: Handstand Push-ups
Complete one of the following rep schemes every :90 second for 7 Rounds:
I. Strict HSPU
3-3-3-2-2-1-1
*Increasing Deficit if possible.
II. Kipping HSPU
5-5-5-3-3-3-1
*Increasing Deficit if possible.
III. Stinkbugs
8-8-6-6-4-4-4

Post scores to comments.

“Run Sam’which”
Complete the following for time
Run 200m
25 x Thrusters (95/65lbs)
Run 200m
25 x Pull-ups
Run 200m
25 x Hang Power Cleans (95/65lbs)
Run 200m
25 x Slamball (40/20lbs)
Run 200m

Post times to comments.

Skill Development
*See whiteboard for guidance.

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04.10.2017

FullSizeRender-81Warm-up Drills
I. Run 400m
II. 2 rounds of
7 x Hindu Push-ups
10 x Goblet Squats (24/16)
10 x KB Swings (24/16)
III. Mobility

Impact/Focus: Front Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Front Squats.

Front Squat 3-3-3-3-3

Notes: Only attempt a 3RM if you’re feeling good. Compare scores to 11.28.2016 or heaviest 3-rep weight from the month of November.

Post loads to comments.

“Thunderbird”
Complete for time
40 x Wallball (20/14)
10 x Power Snatch (115/75)
30 x Wallball (20/14)
10 x Power Snatch (115/75)
20 x Wallball (20/14)
10 x Power Snatch (115/75)
10 x Wallball (20/14)

Post times to comments.

Posted in | 4 Comments

04.07.2017

IMG_0512Warm-up Drills
I. Row 2:00
II. 2 rounds of
5 x Deadlift
5 x Barbell Row
5 x Power Clean
5 x Front Squat
5 x Klokov Press
III. Mobility

Impact/Focus: Clean & Jerk
Warm up as needed (3 sets x 3 reps) before completing the following workload for Clean & Jerk.

Clean & Jerk 2-2-2-2-2

Post loads to comments.

“Luck’s Got Nothing To Do With It”
Complete as many rounds/reps as possible in 12:00 of
7 x Handstand Push-ups
10 x Toes-2-Bar
13 x Box Jumps (24/20”)

Skill Development
*See guidelines on whiteboard

Posted in | 3 Comments

04.06.2017

17523432_1347643605281635_6419178857500956971_nWarm-up Drills
I. Row 2:00
II. 6:00 Dynamic Mobility
25ft Duck Walk
25ft Crab Walk
25ft Bear Crawl
25ft Inchworms
25ft Spider Lunge
10 x Scorpion Stretch
III. Mobility

“15.5 Redux”
Complete 27-21-15-9 reps for time of
Row (Calories)
‘American’ KB Swings (32/24)

Post times to comments.

Skill Development
I. ROMWOD “Get Down”
II. Muscle-up Skill Work (Choose 1)
– 5-10 Muscle-ups
– 5-10 x Muscle-up Negatives
– 3×5 x Muscle-up Transitions (Banded on Low Rings)
– 5 x 5 Pull-ups/Dips

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04.05.2017

FullSizeRender-80ANNOUNCEMENTS:
– Bear Grips will be here during the PM classes with a table setup and demoing/selling their products. We have a fun workout planned so you can test out their gear during the WOD. Products will also be for sale for discount.

Warm-up Drills
I. Row 2:00
II. 2 rounds of
5 x Deadlift
5 x Barbell Row
5 x Power Snatch
5 x Klokov Press
5 x Overhead Squat
III. Mobility

Impact/Focus: Snatch
Warm up as needed before completing the following workload of Snatch.

Snatch 1-1-1-1-1 (:03 Pause at bottom)

Post loads to comments.

“Bear Climb”
Complete 5 rounds of
1:00 x Rope Climbs
:20 x Bear Crawl
1:00 x Wallball (20/14)
:20 x Bear Crawl

Post reps per movements to comments.

Skill Development
ROMWOD “Shoulder Day”

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04.04.2017

FullSizeRender

Thank you Carl & Brian for fixing and finishing the installation effort for our Crossover Symmetry wallmounts!

ANNOUNCEMENTS:
–Our April On-Ramp class begins TONIGHT April 4th at 6pm. Tell your friends!

Warm-up Drills
I. 3 Rounds for quality of
1:00 x Jump Rope
10 x Walking Lunges
10 x Abmat Sit-ups
II. Mobility

“Annie”
For time
50-40-30-20-10 reps of
Double-unders
Abmat Sit-ups (anchored)

Notes: Abmat Sit-ups have feet anchored with dumbbell(s). Get some, freaks!
Reference link for 01.28.2016 HERE.

Post scores to comments.

Impact/Focus: Turkish Get-ups
Warm up as needed before completing the following workload for Turkish Get-ups.

Turkish Get-up 2-2-2-1-1-1-1

Notes: Reps are consecutive per side for today’s training. Athletes should plan to increase weight each set as possible. Keep weights challenging and progressive in the skill’s development yet not so heavy that an ability to unleash hell during Full Snatch Wednesday is relatively inhibited as a result. Smarter then harder, freaks.

Post loads to comments.

Posted in | 6 Comments

04.03.2017

IMG_4900ANNOUNCEMENTS:
–Our April On-Ramp class begins Tuesday April 4th at 6pm. Tell your friends!

Warm-up Drills
I. Row 2:00
II. 3 rounds of “Cindy”
5 x Pull-ups
10 x Push-ups (CFGS)
15 x Air Squats (Wall Therapy)
III. Mobility

Impact/Focus: Back Squat
Warm up as needed (3 sets x 5 reps) before completing the following workload for Back Squat.

Back Squat 3-3-3-3-3

Post loads to comments.

“Rabbit’s Foot”
Complete 4 rounds for time of
10 x Hang Power Cleans (115/75)
20 x Ring Push-ups

Notes: Rx+ Version: 135/95#

Post times to comments.

Posted in | 5 Comments

UPCOMING EVENTS

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