WOD 082605 - Day 2 outdoors

Today was CrossFit Boston's second day outdoors at Downes Field in Brookline, MA.

Our WOD seemed daunting at first glance, but everyone was proud of themselves for finishing. It was:

4 rounds for time of:

800 meter run
50 Sit-ups
50 Push-ups
15 Burpees

Average time was 33 minutes to completion. Afterwards everyone did pull-ups off of the tree branches before calling it a day. There was 14 people with us this morning as the sun was just rising on the horizon. This is always a beautiful site especially when accompanied by the sounds of dry heaving!

Until the official CrossFit Boston site is open we will be conducting 6:15 am classes outdoors at the Downes Field, at least on a MWF schedule. The cost is free. Contact me for additional information or directions to the field.

082505

Hello again. Sorry for being away for a few days, but I had some things to tend to. I promise that I will be in touch more so in the future. With that being said some catching up needs to be done.

On Monday at the North Station we completed a good WOD that really worked on people shoulders.

200' Wheelbarrow carry
200' Bear Crawl
200' Crab Walk
25 DB Thrusters
50 Sit-ups
75 KB Swings
100 Push-ups

Seven students participated for the workout. I think I speak for everyone in saying this workout was quite tiring. Give it a try and let us know how you did.

Why is America Great?

As Americans, we take a number of things for granted. I know it is easy to forget how we became the great country that we are today and I know it is easy to forget the sacrifices others make for us on a day to day basis while on strange and distant soil. One such person is Lt. Michael Murphy, SEAL Delivery Vehicle Team One, Pearl Harbor, Hawaii. Murphy died while conducting counter-terrorism operations in Kunar Province, Afghanistan. Coalition forces located the sailor while conducting a combat search and rescue operation July 4, 2005 in Kunar Province.

Our "Mothership," www.crossfit.com, honored Lt. Murphy by posting his favorite workout the other day. Please join this honoring of a great hero by completing his workout and let us know how you did.

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

If you have access to a weighted vest, use it for this workout.

Post time to comments.

Also, to pay respects to Lt. Murphy and other heroes who have fallen defending our freedom and way of life, check out www.fallenheroesmemorial.com.

Brookline WOD 081905

Big focus on functional core strength and metabolic conditioning today and all were up to task.

WOD:

400 meter run
15 Burpees
200 Revolutions on the jump rope
100 Sit-ups
100 Weighted Good mornings
800 meter run
15 V-ups
Tabata Burpees

Average finish time was 28 minutes.

Brighton WOD 081705

The temp is turning cool in Boston but you wouldn't know it after seeing the Brighton crew's workout today.

4 Rounds for time:

2 loops and 3 stairs (approx. 400 meters)
15 burpees
15 dumbbell thrusters
30 v-ups

Post time and load selected for thrusters.

WOD 081705 Brookline

Short and intense was the menu today.

3 Rounds for time of:

Run 400 meters
15 Dumbbell swings
15 ring dips/bar dips unassisted

If dips are assisted use a ratio of 2:1. If subbing bench dips use a ratio of 4:1.

Post time and any modfications.

North Station WOD 081505

"It's Playtime!" That was the mode for CrossFit Boston today. I wanted to break the routine for the troops and let them just enjoy exercising today. So the workout consisted of three evolutions:

Evolution I: Gymnastics

• Tumbling
• Headstands
• Handstands
• Round offs

Evolution II: Striking and odd lifting

• Hand and Leg strikes of the heavy bag
• 100# Heavy Bag Turkish Get-up, press to opposite side of head, return to the ground, 10 reps

Evolution III: Fight Time

• The class partnered up and took turns striking thai pads and "shoving" matches to get the feel of dynamic weight. I think they had a great time and really grew an appreciation of combative sports.

When all was finished a few of the class stayed and practiced some more of the gymnastics. Aaron, you are definitely determined and will get it. Keep it up!

Brookline WOD 081205

Welcome to what will soon be CrossFit Boston's mecca!

081205 WOD:

Weighted Plate one mile carry - 45# for the men, 25# for the ladies

Burpees - 25

Knee to elbows - 25

Post time to comments.

In Honor of Those Who Serve

Derek Lane and Andy Petranek, Marines of Past and Present.

Today's post is to honor the men and women who serve this country in our military. They have a difficult job and it takes a special person to be able to complete it. I hope you never feel as if it goes unappreciated. Simply, THANK YOU!

Brookline and Brighton WOD 081005

I thought today would be a great day to work on the lower body and hip function. So without further delay, today's Workout of the Day!

5 rounds of:

DB squat clean/lunge each leg/push press, 15 reps
150' bearcrawl
50 sit-ups

Post Time to comments.

North Station WOD 080805

Due to so many of the regulars being "away" last week I have decided to run last Monday's workout again and have a new one for those who weren't absent so, today there are two different workouts.

The Repeat:

5 flights of stairs 5 times
150 DB thrusters
5 flights of stairs 5 times

Post time to comments.

The new workout.

Five rounds for time of:
Jumprope 200 revolutions
100 ft Walking lunge
35 push-ups

Post time to comments.

Let us know at CrossFit Boston how you did.

MASS Native Wins UFC Match

CrossFit Boston wants to extend a congratulations to Massachusetts native Kenny Florian for his 2nd round TKO of Alex Karalexis in Saturday's event in Las Vegas. Alex was previously undefeated at 5-0, while Kenny ran his record to 5-2. Great Job Kenny!!!

Brookline WOD 080505

Today's workout is a twist on a CrossFit classic.

For time:
Run 800 meters
Dumbbell Squat Clean 75 reps
Run 800 meters

Post load and time to completion to comments. Divide load in pounds by time in seconds for score, e.g., 50 pounds in 12:15 gives 50÷735=.068 pounds per second.

Facility update

Hello Everyone! The responses from everyone to the site has been remarkable, thank you. I wanted to announce that CrossFit Boston will be relocating to:

17 Station St
The Annex
Brookline, MA 02445

The Annex is located adjacent to Inner Space. For more information on the location and directions check out www.yogainthevillage.com.
The scheduled plan is to open doors September 6th, the Tuesday after Labor Day. I will be posting the specifics by the end of this week. Until then I will continue to be teaching at the various BHAC locations unless I note otherwise. Stay tuned and keep in touch!

Best of Luck to MA local and CrossFitter, Kenny Florian, as he fights this weekend, Aug. 6, in the UFC. The fight will be televised on the Spike Channel. Tune in if you can.

Brighton WOD 080305

14 CrossFitters converged at the BHAC for tonight's class. We started the evening by working on some fundamentals as Coach stressed in the journal. If you are familiar with the journal check out this link http://www.crossfit.com/cf-info/journal.html, and order it for yourself. I promise you it will be one of the best investments you can ever make for your own health. After working on the fundamentals, we hit the WOD.

75 sit-ups
50 Push-ups
75 swimmers
50 Push press
75 Knee to elbows
30 Burpees

The workout was completed in an average time of 15 minutes.

To finish the day we did some competitive relay races with three numeric cues. 1 equaled a bear crawl on all fours. 2 equaled dropping down onto your chest and 3 equaled dropping onto your back. As each command was spoken the teammembers had to complete the related task. The entire team was penalized for each incorrect task performed. Needless to say, the class was tired and it resulted in some errors and extra burpees but, that was the plan.

The next class will be on Friday morning in Brookline at 6:15.

Brookline WOD 080305

Hi All! Another great turnout at Brookline this morning with 15 particpants including two new arrivals. The prescribed workout "Jackie" from CrossFit HQ at Santa Cruz was very attractive and we decided to go at it with some modifications: Subbing 100 Sumo Deadlift High Pulls for the 1000 meter row, DB thrusters for the barbell thruster, and 60 body rows for 30 pull-ups for those unable to pull their own weight.

"Jackie"

100 Sumo Deadlift High Pulls, 45# for the men and 25# for the women
50 Dumbbell thrusters, 10-15# for the women and 25-35# for the men.
30 Pull-ups or 60 Body rows

After completion the class practice snatch progressions with PVC piping for 30 minutes.

North Station WOD 080105

Great workout today for the crew at North Station. One even commented that it was the hardest so far. I try men, I try. Speaking of which, only four came for the workout today and all four were men. Enough teasing, here is the workout of the day.

5 stair sprints(5 flights each sprint)
150 Dumbbell thrusters
5 stair sprints(5 flights)

Finished with some timed max effort sit-ups, v-ups and swimmers.

Results were as follows:

Thor 21:21
Eddie 22:30
Mike 22:45
Aaron 24:45

Great job guys. Look out Brookline for Wednesday morning.