After Wednesday's workout there were a great deal of sore traps and shoulders for the group so our focus today shifted to running and working the "core."
Today's Workout:
1600 meter run
50 sit-ups
50 weighted good mornings(45lbs men, 25lbs women)
800 meter run
25 sit-ups
25 weighted good mornings
400 meter run
15 sit-ups
15 weighted good mornings
Eleven particpants today and the average finish time was 25 minutes.
Friday, July 29, 2005
Thursday, July 28, 2005
Brighton WOD 072705 - FIGHT GONE BAD
Today was the first exposure of "Fight Gone Bad" for the Brighton crew. "Fight Gone Bad!" The following is the description from the mothership www.crossfit.com.
This is our famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. Today is 3 rounds.
The stations are:
Wall-ball – 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump – 20” box (Reps)
Push-press 75 pounds (Reps)
Row – calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Our class subbed DB thrusters for the Wall-ball and used 10lbs for the women and 15lbs for the men. The weight on both the SDHP and Push-press were scaled down to 18lbs for the ladies and 35lbs for the men. All else was the same. Due to this being everyone's first time I agreed not to post the results for this one, but I have kept all the records and next time I will not be as kind. :)
This is our famous “Fight Gone Bad” workout. It has been used extensively to prep fighters for the UFC. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions. Today is 3 rounds.
The stations are:
Wall-ball – 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull 75 pounds (Reps)
Box Jump – 20” box (Reps)
Push-press 75 pounds (Reps)
Row – calories (Calories)
The clock does not reset or stop between exercises. On call of “rotate”, the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.
Our class subbed DB thrusters for the Wall-ball and used 10lbs for the women and 15lbs for the men. The weight on both the SDHP and Push-press were scaled down to 18lbs for the ladies and 35lbs for the men. All else was the same. Due to this being everyone's first time I agreed not to post the results for this one, but I have kept all the records and next time I will not be as kind. :)
Wednesday, July 27, 2005
Brookline WOD 072705
"Stacked Up"
Today's workout had a visit from a friend of CrossFit Boston. The inventor and owner, of Kettlestack. Those not familiar with Kettlestacks should check out his website www.kettlestack.com and seriously consider it as an affordable alternative to traditional kettlebells. Here at CrossFit Boston we exclusively use kettlestacks for all of our kettlebell movements.
Back to the workout.
3 Rounds of:
800 meter run
Sumo Deadlift High Pulls with kettlestacks (weight varied 25lbs. to 55lbs.), 45 reps
20 inch box jumps, 30 reps
Kettlestack swings (see weight above), 25 reps
20 sit-ups
The workout proved to be a lot to handle and was even stated as being more difficult then "Fight Gone Bad." I don't know if that is true, but it was a barn burner for sure, especially with the heat index around 100 degrees yesterday.
11 people showed up yesterday and the results are as follows:
Gordon 28:59
Eileen 32:16
George 32:16
Thor 34:26
Rena 34:40
Laura 36:17
Aarabi 37:45
Marcia 39:50
Lisa 39:50
Sam 40:26
Later I will post the results of Brighton's WOD.
Today's workout had a visit from a friend of CrossFit Boston. The inventor and owner, of Kettlestack. Those not familiar with Kettlestacks should check out his website www.kettlestack.com and seriously consider it as an affordable alternative to traditional kettlebells. Here at CrossFit Boston we exclusively use kettlestacks for all of our kettlebell movements.
Back to the workout.
3 Rounds of:
800 meter run
Sumo Deadlift High Pulls with kettlestacks (weight varied 25lbs. to 55lbs.), 45 reps
20 inch box jumps, 30 reps
Kettlestack swings (see weight above), 25 reps
20 sit-ups
The workout proved to be a lot to handle and was even stated as being more difficult then "Fight Gone Bad." I don't know if that is true, but it was a barn burner for sure, especially with the heat index around 100 degrees yesterday.
11 people showed up yesterday and the results are as follows:
Gordon 28:59
Eileen 32:16
George 32:16
Thor 34:26
Rena 34:40
Laura 36:17
Aarabi 37:45
Marcia 39:50
Lisa 39:50
Sam 40:26
Later I will post the results of Brighton's WOD.
Tuesday, July 26, 2005
WOD @ North Station
Nine brave souls converged today at the Beacon Hill Athletic Clubs North Station location to perform the WOD. The group included one newcomer while the rest were regulars. Upon waking this morning I knew today was going to be a great day despite the overcast and the North Station Group didn't dissapoint.
WOD: 072505
For 3o minutes complete as many rounds as you can of:
5 Burpees
10 Push-ups
15 Sit-ups
20 Squats
The results were as follows:
Sin(newcomer) - 14 1/2 rounds
Nani - 15 rounds
Aaron - 15 1/2 rounds
John - 13 rounds
Thor - 14 rounds and burpees
Courtney - 15 rounds and burpees
Andres - 17 rounds and burpees, push-ups, sit-ups
Eddie - 20 rounds and burpess, push-ups, sit-ups
Jack - 15 1/2 rounds
Great job by all today and you have earned your rest.
WOD: 072505
For 3o minutes complete as many rounds as you can of:
5 Burpees
10 Push-ups
15 Sit-ups
20 Squats
The results were as follows:
Sin(newcomer) - 14 1/2 rounds
Nani - 15 rounds
Aaron - 15 1/2 rounds
John - 13 rounds
Thor - 14 rounds and burpees
Courtney - 15 rounds and burpees
Andres - 17 rounds and burpees, push-ups, sit-ups
Eddie - 20 rounds and burpess, push-ups, sit-ups
Jack - 15 1/2 rounds
Great job by all today and you have earned your rest.
Friday, July 22, 2005
Tabata What the ...?
We had 11 people for class this morning and it was a great one! The workout consisted of:
Push-ups
Pull-ups
Sit-ups
Burpees
Squats
Each station was completed for 8 intervals of 20 sec work/10 sec rest. A rest period of 90 seconds was allowed between stations. For each station the lowest score of each interval was recorded. After all stations were finished, we tallied up the totals and divided by the five exercises for the participants final score.
Flash Gordon - 8
Gordon - 11
George - 9
Eileen - 12
Rena - 9
Karen - 10
Marcia - 10
Samantha - 10
Thor - 10
Scott - 9
Laura - 9
Next the class competed with each other in max rep sit-ups. There were two heats of 60 seconds and two heats of 120 seconds. Winners of the first two heats got to sit out the 2 minutes of pure ab hell!
Push-ups
Pull-ups
Sit-ups
Burpees
Squats
Each station was completed for 8 intervals of 20 sec work/10 sec rest. A rest period of 90 seconds was allowed between stations. For each station the lowest score of each interval was recorded. After all stations were finished, we tallied up the totals and divided by the five exercises for the participants final score.
Flash Gordon - 8
Gordon - 11
George - 9
Eileen - 12
Rena - 9
Karen - 10
Marcia - 10
Samantha - 10
Thor - 10
Scott - 9
Laura - 9
Next the class competed with each other in max rep sit-ups. There were two heats of 60 seconds and two heats of 120 seconds. Winners of the first two heats got to sit out the 2 minutes of pure ab hell!
Sunday, July 17, 2005
Launch of CrossFit Boston
Greetings to all! I am excited to be announcing the launch of CrossFit Boston. My name is Neal Thompson and I will be moderating this site. If you are new to CrossFit I encourage you to visit the Mothership www.crossfit.com and "look around." Keep checking in as we prepare to announce the opening of our facility here in Boston.
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