053107

CFWU

Skill: Midline StabilizationL-sits, Glute/ham sit-ups & back extensions, Planks, Weighted Front lean and rest. Work on one, work on them all! Core Strength = midline stabilization throughout all weight bearing movements.

WOD: "Upside Down Fran"
reps of 9, 15, and 21 for

Pull-ups
Thrusters, 95 pound barbell

Post time to comments.


The weighted plank. courtesy of crossfit.com

053007

CFWU

WOD/Test: Max Effort Dips/Push-ups

Rest 3 minutes

Max Double Unders within 10 minutes.

If the athlete is unable to perform unassisted dips, they should be tested on Push-ups. If the athlete is unable to perform double unders, they should do max single unders.

Team Building: Indian Runs

Line up the group in single file with the instructor leading. Head out on a run and have the last athlete sprint to the front and lead the group. Continue with the rear athlete sprinting to the front for twenty minutes or 5k, whichever comes first.


Female field hockey team on an indian run!

052907

CFWU

Test:
1 Mile run, best effort

rest 3 minutes,

2 minute sit-up test
feet may be anchored but the athlete must extend spine fully at the top position.

Game: Freeze Tag

Post running time and sit up score to comments.



Have some fun and work on agility and coordination.

052707

Happy Memorial Day!

Crossfit Boston is closed today in observence of the holiday. Wish you all a safe and happy day! Lets not forget why we observe this wonderful day. Check out http://www.usmemorialday.org/backgrnd.html Be sure to thank any person you know that has served this wonderful country.


If you really need a workout...

For Time:

100 Burpees

Post time to comments.


Old Glory Flying!

Saturday Olympic Weightlifting

1. Snatch Grip Deadlift: work up to 110% X 2 X 4 sets
2. Front Squat: 75% X 3, 80% X 3 X 3 sets
3. 50 Pull-ups: vary grip used
4. Reverse Hyperextension: 15 X 3 sets



Sean from Crossfit Eastside

052507

Warm up

Test: 500 meter row

WOD: Team Workout - "Big Angie"
150 Pull-ups
150 Push-ups
150 Sit-ups
150 Squats

The workout is to be down as teams of two. The volume can be split in any fashion the athletes prefer. Only one athlete can be working at a time and each element must be completed before moving on to the next.

Post time to comments.


Crossfit Hungary getting Angie!

052407

Warm up

Test: 400 meter run

WOD: 3 Rounds
50 Weighted Squats
Rest precisely 3 minutes between each effort

Use DB's weighing 40, 30, or 20 pounds.

Post load used and times to comments.


Coaching, Community, Intensity - aka Crossfit

052307

Warm-up

WOD: "Jonesworthy"
80-64-50-32-16-8
Squats
40-32-25-16-8-4
Kettlebell Swings, 1.5 pood
20-16-12-8-4-2
Pull-ups

Skill: Sprint Mechanics

Post time to comments.


Fedor Fuglev Snatches 270 reps

052207

CFWU

"Filthy Fifty"
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

052107

Skill: Handstand Practice/HSPU Practice

WOD: Maximum Deadlift

1-1-1-1-1-1-1-1-1-1

Warm up to working sets with 5x50%, 3x75%, 2x80%, 1x90%. Post best deadlift to comments.


Crossfit Boston is going to get some t-shirts with the new logo! T-shirts will only be available to those who preorder on or before June 1st, and the cost is $20 per shirt. Place your order with Jon or Neal today!

051805

CF Warm up

Test 1 mile Run

Play Dodgeball


Sam on rappel.

051707

CF Warm Up

Skill: Running Mechanics

WOD: "Pull up Madness"

Complete one pull up on the first minute, Complete two pull ups in the second minute, complete three pull ups . . . Continue as long as you can finish all pull ups within the corresponding minute.

Post completed rounds to comments.


The view from the top of "Belly Roll" in the Gunks.

051607

CF Warm up

Skill: Barbell Jerks

Work on all forms of the jerk; push, split, and squat. Emphasis on speed and technique.

WOD:
800 Meter Run
30 Dumbbell Clean to a Thruster
800 Meter Run
30 Dumbbell Clean to a Thruster
800 Meter Run

Post times to comments.


John Velandra of Crossfit Cape Fear warms the sidewalk during last year's Certification at Crossfit Boston.

051507

CF Warm up

Skill: Single leg squats a.k.a. Pistols

WOD: Push Press
1-1-1-1-1-1-1-1-1-1

Post loads to comments. If you are an advanced lifter, modify by using a snatch grip and press from behind the neck.


Less chalk, more grip!

051407

Crossfit Warm up

Skill: Barbell Snatches
Start from the hang and progress to the floor. Use a 45 pound barbell only.

WOD: 50-40-30-20-10

Lunges
Push-ups
Sit-ups
Double Unders

Post time to comments.


Sam Turnbull

051107

CFWU

Skill: Handstand Practice

WOD: Overhead/Back Squat

1-1-1-1-1-1-1-1-1-1

Choose the discipline that fits your ability level. Post loads used to comments.


Linda.

051007

WOD: "Murph"

Run 1 Mile
100 Pullups
200 Pushups
300 Squats
Run 1 Mile


Erik does big boy push presses.

050907

WOD: "Fran"
21-15-9
Thrusters
Pullups

Skill: Instructor's Choice


Our own Mike P. doing his classic muscle-up/dip routine for the folks in Oakland. Lock it out, Mikey!

050807

CFWU

Skills:
Choose two skills and spend 20 minutes working on them.

WOD:
3 X 400 Meter sprint

Allow a 2:1 Rest:Work Ratio

Post 400 meter times to comments.


Hmmm . . . do you think we might jump rope this week?

Something worth reading. http://www.blackfive.net/main/2007/05/major_jim_grant.html#more

050707

Skill: Front Squat
3-3-3

WOD: For Time
12-9-6
Kettlebell Swings
Pull-ups
Box Jumps
DB Push Press


Carolyn pulling under her dumbbell clean.

Saturday Olympic Lifting

WOD:

Max Snatch for the Day
Max Clean and Jerk for the Day

Assistance: 3 x 12 Reverse Hyper


Jen, looking awfully happy to be doing thrusters.

050407

Skill:
One-armed Overhead Squat
Weighted Bear Crawl
Overhead Walking Lunge (25-45 pound plate)

WOD: For Time
10 KB Swings
20 One-armed Overhead Squats
30 One-armed Split Jerks
40 One-armed Snatch
30 One-armed Split Jerks
20 One-armed Overhead Squats
10 KB Swings

Post Time to Comments.


Hmmm....functional...

050307

Skill: DB Cleans from the Floor

WOD: 15-12-9

Deadlifts (85% 1RM)
Pushups
DB Cleans from the Floor

Post time to Comments.


Jack and Mike work the L-sits.

050207

Benchmark: Tabata Squats

WOD: "Jackie"
1000m Row
50 Thrusters (45# barbell)
30 Pullups

Skill: Instructor's Choice

Post Tabata Score and WOD Time to Comments.


EC, Nigel, and Erik take turns on the big box.

050107

WOD: Deadlift

1-1-1-1-1-1


Sarah Cowherd, pulling through a 1000 meter effort.