Vay-K Workouts

Because he's really nice and a little crazy, Will is going to host some classes this week. We're still closed, so don't get all nutty and show up at other times--this is what we've got:

Thursday morning 0600
Friday morning 0600
Saturday morning 0700

If you're out of town, just do "Fran" everyday, preferably in your in-laws' living room using their toy poodle for the thrusters and the china cabinet for pull-ups.

Here's some inspiration:

122206

CFWU

WOD: "Chelsea"

Every minute, on the minute, do:
5 Pull-ups
10 Push-ups
15 Squats

Continue until you cannot complete the prescribed repetitions within the minute with good form.

Post number of completed rounds to comments.

Skill: Front Squats 5 x 3

Post maximum load lifted for three reps to comments.














Rest up! 2007 is just around the corner!

122106

CFWU

WOD: "Angry Karen"
150 Rage Ball Shots for Time

Rage Ball is a ball slam followed by a wall ball shot (1 rep).

Skills: Medicine Ball Ab Work, Agility Obstacle Course

Post Time to Comments.



What are you lookin' at?

122006

CFWU 2x15

WOD: "Tabata This"

Pull-ups
Push-ups
Sit-ups
Squats
Rower

Each exercise is done for eight rounds, 20 seconds on, 10 seconds off. There is a 1 minute rest between exercises.

Your score for each exercise is the lowest number of reps/calories completed in any interval.

Skill: Gymnastics Practice/Joint Mobility

Post cumulative score to comments.

121906

CFWU

WOD: 3 rounds for time
25 Dynamax Ball/Plate Clean & Jerk
25 Jumping Ring Dips
25 Ball Slams
400m Sprint

Skill: Ring Work/Abs

Post time and modifications to comments.

121806

CFWU

Skill: Deadlift 5-3-2-2-1-1-1-1

WOD: "Kelly"
5 rounds for time:
400m Sprint
30 Box Jump
30 Wall Ball

Post maximum deadlift and WOD time to comments.

121506

CFWU 2x15

Skills: Clean 1-1-1-1-1 Snatch 1-1-1-1-1

WOD: 1 Mile Run

Post Max Effort Clean, Max Effort Snatch, and Run Time to Comments.

121406

Crossfit Gift Certificates are still available! Talk to Neal or any of your trainers for more information!

CFWU

Skill: Thruster Max Effort 5-3-2-2-1-1-1-1

WOD: As Many Rounds As Possible (20 minutes)
5 Snatch-Grip Deadlifts
5 Snatch-Grip Highpulls
5 Snatches

Use 45, 65, or 95 pound barbell.

Post maximum thruster to comments.
Post completed rounds and modifications to comments.

Give the Gift of Kick-@$$ Fitness!

With the holidays upon us, most folks are getting fatter, gorging themselves on chocolate and cookies.

Not you. You're a Crossfitter. While everyone else is putting on the pounds, you're burning calories like it's going out of style.

Now you can share the experience. Crossfit Boston is offering special rates on gift certificates, allowing you to introduce a loved one to the joy that is Crossfit.

We're offering Phase I training at a discount--Only $150.00. This package includes three private sessions and a class, bringing newbies up to speed with the basic movements of Crossfit. Get your friends and family to join you by preparing them for the rigors of Crossfit training!

For those who prefer private training, we're offering three sessions for $199.00. Whether your athlete wants to refine their technique or learn brand-new skills, this is the venue.

Custom packages are available upon request.

Give the gift of elite fitness--your loved ones will thank you. Contact Neal at neal@crossfitboston.com or stop by the Facility anytime.

121306

CFWU

Skills: One-arm Split Jerk, One-arm Snatch, One-arm Clean
5 to 8 reps each arm for each exercise, three times through

WOD: As Many Rounds As Possible (20 minutes):
5 Overhead Press
5 Push Press
5 Push Jerk

Use 45, 65, or 75 pound barbell. Post completed rounds and load to comments.

121206

CFWU

Stations:
RDL
Natural Glute-Ham Raise
Ball Slams

WOD: As Many Rounds As Possible (20 minutes)
5 Overhead Squats (45/65/95)
5 Front Squats
5 Back Squats

Post completed rounds and load to comments.

121106

CFWU

WOD: "Diane"
21-15-9
Deadlifts (225)
Handstand Push-ups

Skill: Cleans

Post time and modifications to comments.

120806

The 6:30 pm class is cancelled for the Crossfit Boston Social!

CFWU 2x15, 25 Shoulder Dislocates

Skill: Push Press Max Effort

5-3-2-2-1-1-1-1

WOD: 15-12-9
Snatch (75% 1RM)
Muscle-up
Turkish Get-up (.75 pd/1 pd/1.5 pd)

Post Push Press Max and WOD time and modifications to comments.

120606

CFWU 2x15, 25 Shoulder Dislocates

Dynamic Warm-up

Skill: Jerk (45/75/95)

WOD: "EC"

As Many Rounds As Possible (20 minutes):
20 Push Jerks (110/75)
40 Double Unders
20 KB Sumo Deadlift High-pulls (2 pood/1.5 pood)

Post modifications and completed/partial rounds to comments.


Bart reaches triple extension on the rack pull.

120506

CFWU 3x10, shoulder dislocates

Skill: Clean grip rack pulls

WOD: 30 muscle-ups for time

Modification A: 45 “High” Jumping Pull-ups for time

Modification B: 10x5
Jumping Muscle-ups
Bench Dips


Marcia Stephens, triple extension.

120406

CFWU 3x10, 25 dislocates

Skill: Snatch/Power Clean

WOD: 50-35-20

KB Swing (1.5 pd)
Pull-ups
Push-ups


Getting the shoulders in front of the hands is critical for a successful muscle-up.

120206

Painstorm XX

Brought to you by:
Karl Steadman and the good folks of Crossfit Manchester UK (coming soon).

1 min at each station with 1 min rest after each 5 (Fight Gone Bad style).
TWO rounds (Two times through each rotation 40 minutes of total work time).
Score equals total reps just like FGB (only worse).

Rotation A
1 - hspu
2 - m/up
3 - squats
4 - sit ups
5 - pull ups

Rotation B
1 - kbell swing
2 - kbell left arm snatch
3 - kbell walking lunge
4 - kbell right arm snatch
5 - kbell goblet squat

Rotation C
1 - push press
2 - sdhp
3 - split jerk
4 - power clean
5 - thruster

Rotation D
1 - burpees
2 - 10m sprint
3 - pull up
4 - push up
5 - row

Loading is 40kg (95lb) with 16kg kbell. Scale to suit.

Post score to comments, if you're able to type.

120106

CFWU 1x15, 25 shoulder dislocates

Dynamic Warm-up

Skills: L-sit, Tuck Planche, L-sit to Tuck Planche to Handstand

WOD:

Snatch-grip Deadlift 5-5-5

Snatch 5-5-5

Post loads to comments.


Sammy, mid-plyometric push-up.

113006

CFWU 3 x 10, 25 Shoulder Dislocates

Skills: Ring Work

Inverts
Pike
Skin-the-Cat

WOD: As Many Rounds As Possible (20 minutes)

10 Ring Dips
15 Box Jumps
10 Turkish Get-Ups (5 left, 5 right)

Post number of completed rounds to comments.


L-sits are fun!

112906

CFWU 3x10, 25 shoulder dislocates

Skills: L-sit, hollow rock

WOD: Pull-up Madness

Do 1 pull-up in the first minute, 2 pull-ups in the second minute, 3 pull-ups in the third minute...

Continue until you are unable to complete the prescribed number of pull-ups in any given minute.

Post completed rounds to comments.


Kim Kaltreider.

112806

CFWU 2 x 10

Skills: Forward roll, Handstand to roll, Cartwheels

WOD: "Fra-grace-elen"

21-15-9

Hang Clean Thrusters (95/65/45)
Pull-ups
200m Sprint

Do 21 Hang Clean Thrusters, 21 Pullups, 200m Sprint, 15 Hang Clean Thrusters, 15 Pullups, 200m Sprint...

Post Time and Load to Comments.


Leo, Sumo Deadlift High Pull, Fight Gone Bad.

112706

CFWU 3 x 10

Skill Practice: Handstands

WOD: Karen

150 Wall Ball Shots for Time.

Post time and modifications to comments.


Sam and Lynne battle it out in Southern New Hampshire.

112206

CFWU 3x15, 50 Shoulder Dislocates

WOD: Fight Gone Bad

3 rounds, 1 minute at each station, 1 minute rest between rounds. Athletes move between stations at the end of each minute. Clock runs continuously.

Row (calories)
Wall Ball (reps)
Sumo Deadlift High-pull (reps)
Box Jump (reps)
Push Press (reps)


Colin Campbell on his way to a solid 277.

112106

CFWU 3 x 15

Box jump, 20 inch box
8 intervals; 30 seconds on, 30 seconds off
score lowest number of repetitions to comments

WOD: 30-20-10

Deadlifts (185/135)
Pull-ups
Glute-ham Sit-ups

Post time to comments.



Ben likes Crossfit.

112006

CFWU - 3x10

"J.T."

Reps of 21-15-9 for time:

Ring Dips
Push-ups
Handstand push-ups

Rest 3-5 minutes

5 x 200 meter run repeats (30 seconds rest between efforts)

Post to comments "J.T." time and 200 meter effort.


mike perry

111806

CFWU - 2x15

WOD

Clean

5-3-2-2-1-1-1

Rest 5 minutes

Row 1000 meters

Rest 5 minutes

Row 1000 meters

Cleans are to be done from the floor and with a full squat each repetition. Post loads used for each set while the last three single attempts should be one rep maximums. Post each row score to comments.


Fredrica hanging out with Niko after a workout

111706

CFWU 3 x 8, 25 shoulder dislocates

Max Effort: Double Unders

WOD: For time
20 Box Jumps
15 DB Hang Squat Cleans, (40,30,20# DB)
20 Split Squat Jumps
15 DB Snatches, (40,30,20# DB)
20 Plyo Push-ups
15 Dumbbell Thrusters, (40,30,20# DB)
20 Weighted Burpees, (20,15# DB)
15 Pull-ups

Post time to comments.

111606

CFWU 3 x 15

100 Burpees for time

WOD: 3 rounds for time

15 One-Arm Dumbbell Snatches (Left)
15 One-Arm Dumbbell Snatches (Right)
40 Walking Lunges

Post times for Burpee effort and WOD to comments.


Thor shows them how it's done--Yeah, Burpees!!!

111506

CFWU 2 x 15 (omit pull-ups/push-ups)

Max Effort Push-ups, 3 minute rest, Max Effort Pull-ups

WOD: For Time

50 Knee-to-elbows
50 DB Thrusters (30#)
50 Pull-ups
50 Push-ups
50 DB Cleans (30#)

Post maximum effort results and WOD time to comments.


Napping for time...

111406

CFWU 3 x 10

100 Air Squats, 3 minute rest, 100 Air Squats

WOD: Push Press

5-3-2-2-1-1-1-1

Post Air Squat times and Push Press loads to comments.


Sami Rodriguez finishes mile three of the Marine Corps PFT.

111306

CFWU 3 x 10

3 x 400m Sprint (rest 2 minutes between attempts)

WOD: Barbara
5 rounds for time (1 min. rest between rounds)
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats

Post splits for 400s and Barbara to comments.

Happy Veterans' Day

Veterans' Day (formerly Armistice Day)

November 11, is the anniversary of the Armistice which was signed in the Forest of Compiegne by the Allies and the Germans in 1918, ending World War I, after four years of conflict.

At 5 A.M. on Monday, November 11, 1918 the Germans signed the Armistice, an order was issued for all firing to cease; so the hostilities of the First World War ended. This day began with the laying down of arms, blowing of whistles, impromptu parades, closing of places of business. All over the globe there were many demonstrations; no doubt the world has never before witnessed such rejoicing.

In November of 1919, President Woodrow Wilson issued his Armistice Day proclamation. The last paragraph set the tone for future observances:

To us in America, the reflections of Armistice Day will be filled with solemn pride in the heroism of those who died in the country's service and with gratitude for the victory, both because of the thing from which it has freed us and because of the opportunity it has given America to show her sympathy with peace and justice in the councils of the nation.

In 1927 Congress issued a resolution requesting President Calvin Coolidge to issue a proclamation calling upon officials to display the Flag of the United States on all government buildings on November 11, and inviting the people to observe the day in schools and churches...But it was not until 1938 that Congress passed a bill that each November 11 "shall be dedicated to the cause of world peace and ...hereafter celebrated and known as Armistice Day."
That same year President Franklin D. Roosevelt signed a bill making the day a legal holiday in the District of Columbia. For sixteen years the United States formally observed Armistice Day, with impressive ceremonies at the Tomb of the Unknown Soldier, where the Chief Executive or his representative placed a wreath. In many other communities, the American Legion was in charge of the observance, which included parades and religious services. At 11 A.M. all traffic stopped, in tribute to the dead, then volleys were fired and taps sounded.

After World War II, there were many new veterans who had little or no association with World War I. The word, "armistice," means simply a truce; therefore as years passed, the significance of the name of this holiday changed. Leaders of Veterans' groups decided to try to correct this and make November 11 the time to honor all who had fought in various American wars, not just in World War I.

In Emporia, Kansas, on November 11, 1953, instead of an Armistice Day program, there was a Veterans' Day observance. Ed Rees, of Emporia, was so impressed that he introduced a bill into the House to change the name to Veterans' Day. After this passed, Mr. Rees wrote to all state governors and asked for their approval and cooperation in observing the changed holiday. The name was changed to Veterans' Day by Act of Congress on May 24, 1954. In October of that year, President Eisenhower called on all citizens to observe the day by remembering the sacrifices of all those who fought so gallantly, and through rededication to the task of promoting an enduring peace. The President referred to the change of name to Veterans' Day in honor of the servicemen of all America's wars.

Excerpts from All About American Holidays by Mayme R. Krythe.

I am the flag of the United States of America.

My name is Old Glory.

I fly atop the world's tallest buildings.

I stand watch in America's halls of justice.

I fly majestically over institutions of learning.

I stand guard with power in the world.

Look up and see me.

I stand for peace, honor, truth and justice.

I stand for freedom.

I am confident.

I am arrogant.

I am proud.

When I am flown with my fellow banners, my head is a little higher, my
colors a little truer.

I bow to no one!

I am recognized all over the world.

I am worshipped - I am saluted.

I am loved - I am revered.

I am respected - and I am feared.

I was flown at Valley Forge, Gettysburg, Shiloh and Appomattox.

I was there at San Juan Hill, the trenches of France, in the Argonne Forest, Anzio, Rome, on the beaches of
Normandy, Guam, Okinawa, Korea and KheSan, Saigon, Vietnam know me, I was there. I led my troops, I was dirty, battleworn and tired, but my soldiers cheered me.

I was proud.

I have been burned, torn and trampled on the streets of countries

I have helped set free. It does not hurt, for I am invincible.

I have been soiled upon, burned, torn and trampled on the streets of my country.

And when it's by those whom I've served in battle - it hurts. But I shall overcome - for I am strong.

I have slipped the bonds of Earth and stood watch over the uncharted frontiers of space from my vantage
point on the moon.

I have borne silent witness to all of America's finest hours. But my finest hours are yet to come.

When I am torn into strips and used as bandages for my wounded comrades on the battlefield, when I am flown at half-mast to honor my soldier, or when I lie in the trembling arms of a grieving parent at the grave of their fallen son or daughter, I am proud.

MY NAME IS OLD GLORY..MAY I FLY PROUDLY FOR ANOTHER TWO HUNDRED YEARS.

111106

CFWU

3x8

Deadlift, 90% of 1 rep max

3-3-3-3-3

Rest 3 minutes

WOD:

21 Deadlift, 135 pounds
400 meter run
15 Deadlift, 135 pounds
400 meter run
9 Deadlift, 135 pounds
400 meter run



a brilliant sunday at JP Pond with again faster

111006

CFWU 3 x 8

WOD: "The Regan"

3 rounds for time:
15 Bear Complexes (95#)
15 Pull-ups
15 Weighted Burpees (30# DBs)
15 Knee-to-Elbows
15 One-arm DB Overhead Squats (30# DB, 15L, 15R)


El Capitan plus 225, Clean and Jerk.

110906

CFWU - 2x15

Dynamic Warmup:

Walking lunge, 50 feet
High knees
Butt kicks
Toe Touch
Grapevine
Skip
Bear Crawl

WOD:

"Annie"

Reps of 50, 40, 30, 20, and 10

Double unders
Sit-ups

Skill Stations:

Rotate through each station three times

Romanian deadlifts to hang power snatch, 5 reps (95,65,45 pounds)
Natural glute ham raises, 5 reps
Weighted step ups, 5 reps (40, 30, 20 pound dumbbells)

110806

CFWU 2 x 15

Dynamic Warm-up

Overhead Press: 5-3-2-2-1-1-1-1

WOD: As Many Rounds As Possible in 15 minutes
5 Squat Jumps
5 Push-ups
5 Split Squat Jumps
5 Pull-ups

Post maximum overhead press and completed rounds to comments.

Congratulations to Adam McClure on his first muscle-ups! Check out the video!


Colin Campbell, mid-box jump. This guy works hard!

110706

"Blue Squares"

21 Barbell Thrusters
21 Sumo Deadlift Highpulls
40 Lateral Hops over parallette
15 Barbell Thrusters
15 Sumo Deadlift Highpulls
40 Lateral Hops over parallette
9 Barbell Thrusters
9 Sumo Deadlift Highpulls
40 Lateral Hops over parallette


Choose either 75 pounds, 65 pounds, or 45 pounds for the thrusters and sumo deadlift highpulls. Post time and load used to comments.

Clean pulls from the rack position.

110606

CFWU 3 x 8

Overhead Squat 3 x 3

WOD: Kelly

5 rounds for time:
400m Sprint
30 Box Jumps (20" Box)
30 Wall Ball (20# Ball, 10' target)

Post loads, WOD time, and modifications to comments.



Leo pushes one up, midway through a 30-Bear complex blaster.

110306

CrossFit Warm-up

2 x 10

Back Squat

5 x 5 - 85% of your one rep max (1rpm)

Rest 3-5 minutes

WOD

50 Double unders
100 feet walking lunges
50 Double unders
100 feet walking lunges
50 Double unders

Post weight used for back squat and time to comments.

110206

WOD:

Angie

100 Pull-ups
100 Push-ups
100 Situps
100 Squats

Skills:

Muscle-up practice
L-sits
Back lever

110106

Crossfit Warmup: 2 rounds of 10 reps

Push Jerk 3 x 3
Clean Rack Pulls 3 x 3

WOD:
30 Bear Complexes for Time (95/75/65/45)

The Bear Complex is a hang squat clean to a thruster to a back squat to a press, performed as a continuous sequence.

Post time and load to comments.

103106

"CHAOS IV"


5 Rounds for time:

10 Kettlebell Swings (1.5 pood,1 pood/55#,35# dumbbell)
Forward Rolls to next station
10 Hang Squat cleans, (95 pounds,65 pounds)
Bear Crawl to next station
10 Pull-ups
Walking lunge to next station
10 Overhead squats, (75 pounds, 45 pounds)
Broad jump to next station

Post time to comments.

Greg Amundson and Kelly Moore, AKA Crossfit Legends!

103006

CrossFit Warmup 3 x 8

Burgener Warm-up
Snatch Practice

WOD:

800m Run
9 Pullups
9 DB Thrusters (40/30/20/15)
800m Run
15 Pullups
15 DB Thrusters (40/30/20/15)
800m Run
21 Pullups
21 Thrusters (40/30/20/15)

Post time and load to comment.



I believe I can fly...

102806

Spend about 40 minutes practicing free handstands to forward rolls; inverts and levers on the rings; and basic parkour movements.

Rest 3-5 minutes

WOD
50 Dumbbell Thrusters
10 Burpees
50 Dumbbell Thrusters
10 Burpees
50 Dumbbell Thrusters

For the thrusters use 30, 25, or 20 pound dumbbells. Post load used and time to comments.

102706

Clean Max Effort: 3 x 3
Jerk Max Effort: 3 x 3

WOD

Grace: 30 C&J for time (45/65/95/135).

Post loads and time to comments.

102606

Stations:
Modified Glute-Ham Raise
L-sit
Single-leg balancing (eyes closed)
Cartwheels
1000m Row for time

Rest 3-5 minutes

WOD: 21-15-9
Sumo Deadlift High-pull (65/45)
Box Jump
Ring Push-ups


Courtney in the bottom of an overhead squat, mid-"Nancy".

102506

Parkour Practice: Forward roll, shoulder roll, jump/land/roll, gap jump/land/roll. Check out www.americanparkour.com for inspiration!

Nancy

5 rounds for time:
400m Sprint
15 Overhead Squats (95/65)

Post time to comments.


Steve leads Mike, Annette, and Jim through bottom-to-bottom Tabatas. Mike scored a 19!

102406

Ten minute rotations of:

L-sit hold
Hollow rocks
Handstand to forward roll

Then:

For time, complete reps of 21-15-9:

Snatch Balance, 45 pound bar
Box Jump, 24 inch box

Post time to comments.

102306

For time/score:

Tabata Dumbbell Thrusters
400m Sprint
Tabata Push-ups
400m Sprint
Tabata Pull-ups
400m Sprint
Tabata Situps

Each Tabata interval is twenty seconds of work followed by ten seconds of rest, repeated eight time. The score for each Tabata exercise is the lowest number of reps achieved in any of the eight intervals.

Post 400m splits/Tabata scores to comments.

102106

SATURDAY'S WORKOUT IS AT DOWNES FIELD AT 8AM!


Click Here for Map!

102006

A nice suffer-fest from Gym Jones: "Jonesworthy"

For Time:

Squat 80-64-50-32-16-8
1.5 pood Kettlebell swing 40-32-25-16-8-4
Pull-ups 20-16-12-8-4-2 reps

First round is 80 Squats, 40 Swings, 20 Pullups. Second round is 64 Squats, 32 Swings, 16 Pullups and so on.

Post time and modifications to comments.

101906

6 Rounds

8 Deadlifts 135 pounds/95 pounds
Sprint 100 meters
8 Squat jumps
Sprint 100 meters

This workout is to be done in a team setting. Rotate the athletes through the movements individually and continue until all athletes complete six rounds. The team finishing second must complete X number of burpees equal to the difference of each teams time.















Core Strength.

101806

Complete for time:

21-15-9

Dumbbell Squat Clean to thruster, 35 pounds(25 pounds)
Pull-ups

Post time to comments.















Jumping pull-ups are a great substitute for Pull-ups.