Post total pull-ups to comments.
0700 Class showing teamwork.
Friday, March 31, 2006
Thursday, March 30, 2006
033006
Five Rounds for Time:
500 Meter Row
30# DB Thrusters, 15 reps
Post time to comments.
Future home of CrossFit Boston.
123 Terrace St.
Boston, Ma 02120
500 Meter Row
30# DB Thrusters, 15 reps
Post time to comments.
Future home of CrossFit Boston.
123 Terrace St.
Boston, Ma 02120
Wednesday, March 29, 2006
032906
10 Rounds for Time:
5 Box Jumps, 24 inch box
Run 200 Meters
Post time to comments.
Here's an opportunity to help a member of our community that really needs it. Information is available at, http://www.crossfit.com/cf-journal/DoItForJoe.pdf
Donations can be made at, http://store.crossfit.com
5 Box Jumps, 24 inch box
Run 200 Meters
Post time to comments.
Here's an opportunity to help a member of our community that really needs it. Information is available at, http://www.crossfit.com/cf-journal/DoItForJoe.pdf
Donations can be made at, http://store.crossfit.com
Tuesday, March 28, 2006
032806
"My Pet Rocks 2"
Partner up and each person perform 3 rounds for time:
15 X 95# Bear Complex
15 L-Pull ups with false grip
60 Sit-ups
200 Meter Run
The "pet rocks" can be a pair of 1.5 pood kettlebells, 50# dumbbells, or 45# plates. One partner holds the pets while the other does the exercise. You may switch when necessary, but they must not touch the ground. Pets hate to be left alone or worse yet dropped. If the "pets" are dropped or set down on the ground each partner must add 5 reps to the exercise they are doing.
Nancy and Eva Claire, holding their "Pet Rocks."
Partner up and each person perform 3 rounds for time:
15 X 95# Bear Complex
15 L-Pull ups with false grip
60 Sit-ups
200 Meter Run
The "pet rocks" can be a pair of 1.5 pood kettlebells, 50# dumbbells, or 45# plates. One partner holds the pets while the other does the exercise. You may switch when necessary, but they must not touch the ground. Pets hate to be left alone or worse yet dropped. If the "pets" are dropped or set down on the ground each partner must add 5 reps to the exercise they are doing.
Nancy and Eva Claire, holding their "Pet Rocks."
032706
Tabata Dumbbell Thrusters
Choose a weight that equals half of your bodyweight. Post reps for each work interval of all eight rounds.
Then,
Overhead Squat
5-5-5-5-5
Post loads for each set to comments.
Choose a weight that equals half of your bodyweight. Post reps for each work interval of all eight rounds.
Then,
Overhead Squat
5-5-5-5-5
Post loads for each set to comments.
The 0600 Group Hard at work.
Saturday, March 25, 2006
032506
DODGEBALL
After a week of many accomplishments and hard work, it is time to be rewarded and play a game.
Our version:
1. All shots must target below the chest.
2. Four quarters, five minutes in length.
3. If a player is "hit" he/she must complete ten reps of the prescribed exercise and then return to the game. If a player catches the ball, then the athlete that threw the ball must complete the exercise. The exercises are:
After a week of many accomplishments and hard work, it is time to be rewarded and play a game.
Our version:
1. All shots must target below the chest.
2. Four quarters, five minutes in length.
3. If a player is "hit" he/she must complete ten reps of the prescribed exercise and then return to the game. If a player catches the ball, then the athlete that threw the ball must complete the exercise. The exercises are:
- Squats
- Push-ups
- Sit-ups
- Burpees
4. The team with the most "hits" at the end of the game wins.
Friday, March 24, 2006
032406
"Cindy"
Complete as many rounds in twenty minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post rounds and fractions of rounds completed to comments.
Congratulations to all of the outstanding efforts yesterday while deadlifting. Overall there were twelve new personal bests set. Way to raise the bar. Pictured above are Erik Balsbaugh and Jon Gilson. Erik's lift was 345lbs, an increase of 90lbs over his previous best. Jon's lift of 405 puts him just under 2.5 times his body weight. Quite an accomplishment. As I am sure, you can tell that Jon is happy.
Complete as many rounds in twenty minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
Post rounds and fractions of rounds completed to comments.
Congratulations to all of the outstanding efforts yesterday while deadlifting. Overall there were twelve new personal bests set. Way to raise the bar. Pictured above are Erik Balsbaugh and Jon Gilson. Erik's lift was 345lbs, an increase of 90lbs over his previous best. Jon's lift of 405 puts him just under 2.5 times his body weight. Quite an accomplishment. As I am sure, you can tell that Jon is happy.
Deadlift Personal Bests!
Below are pictures and respected weights pulled this morning in the 6am class for new personal bests. I apologize to Nancy, Doug and Laura who each also pulled their new PR for not getting a picture. I hope they will post their scores as well.
Great job, truly!
Gordon - 305lbs (2xBW) and Karen - 215lbs
Will - 455 lbs (new PR by 40 lbs) and Jo - 215 lbs
Mike - 385 lbs (new PR by 50 lbs)
Great job, truly!
Gordon - 305lbs (2xBW) and Karen - 215lbs
Will - 455 lbs (new PR by 40 lbs) and Jo - 215 lbs
Mike - 385 lbs (new PR by 50 lbs)
Thursday, March 23, 2006
032206
"Helen"
3 Rounds for time
400 Meter Run
21 KB swings, 1.5 pood or 55lb Dumbbell
12 Pull-ups
Post time to comments.
Those in the back, raise your hand if you're sure.
Wednesday, March 22, 2006
032106
Clean and Jerk
5-3-2-2-1-1-1
After completing last rep of clean and jerk,
Run 1 mile for time.
Post time for run and loads used for clean and jerk.
5-3-2-2-1-1-1
After completing last rep of clean and jerk,
Run 1 mile for time.
Post time for run and loads used for clean and jerk.
CrossFit Boston's Birthday girls, Jo and Sam!
Monday, March 20, 2006
032006
"Chaos"
3 Rounds for time:
75 pound thrusters, 20 reps
Long jump, 50 feet
30 pound DB snatch, 20 reps each arm
Walking lunges, 50 feet
20 pound wall ball shots, 20 reps to a 10 foot target
Roving plank, 50 feet
Ring pull-ups, 20 reps
Bear crawl, 50 feet
Handstand push-up, 20 reps
Walking lunges, 50 feet
Post time to comments.
The logistics of "Chaos".
Friday, March 17, 2006
031706
"The Big Greenie"
For time:
50 Push-ups, 50 sit-ups, 50 weighted squat jumps, 10 pull-ups
40 Push-ups, 40 sit-ups, 40 weighted squat jumps, 8 pull-ups
30 Push-ups, 30 sit-ups, 30 weighted squat jumps, 6 pull-ups
20 Push-ups, 20 sit-ups, 20 weighted squat jumps, 4 pull-ups
10 Push-ups, 10 sit-ups, 10 weighted squat jumps, 2 pull-ups
Weight used for the squat jumps should be either 40, 30, or 20 pound dumbbells.
Post time to comments.
CrossFit Boston and Murph!
Thursday, March 16, 2006
031606
For Time:
Reps of 21-15-9 of:
Dumbbell Sots press, 40 pounds
Dumbbell Clean, 40 pounds
Post time to comments.
The sots press is done by getting down into a full squat and then proceeding to press out the prescribed reps. If you cannot do a full squat, you cannot do a sots press. Substitute overhead squats with a barbell if necessary.
Reps of 21-15-9 of:
Dumbbell Sots press, 40 pounds
Dumbbell Clean, 40 pounds
Post time to comments.
The sots press is done by getting down into a full squat and then proceeding to press out the prescribed reps. If you cannot do a full squat, you cannot do a sots press. Substitute overhead squats with a barbell if necessary.
Gordon B. triple extension!
Wednesday, March 15, 2006
031506
Push press
3-3-3-3-3
Complete one set of max pull-ups
Push press
3-3-3-3-3
Choose a load for the push press that is near 90% of your 1 rep maximum effort for the push press. Keep this weight for all sets and after the pull-ups go back to the push press and attempt to complete all five sets with the same weight.
The correct path of the push press.
Tuesday, March 14, 2006
031406
"Tabata This, Tabata That"
Without rest between exercises:
Tabata Squat
Tabata Sit-up
Tabata Push-up
Tabata Pull-up
Post scores to comments. Score for each exercise is least number of reps completed in 8 intervals. Total score is sum of scores for all 4 exercises. E.G. 22+15+15+9=61
Without rest between exercises:
Tabata Squat
Tabata Sit-up
Tabata Push-up
Tabata Pull-up
Post scores to comments. Score for each exercise is least number of reps completed in 8 intervals. Total score is sum of scores for all 4 exercises. E.G. 22+15+15+9=61
Monday, March 13, 2006
031306
"Murph"
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
For time.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005. This workout was one of Mike's favorites and he'd named it 'Body Armor.' From here on it will be referred to as 'Murph' in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
For time.
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.
Saturday, March 11, 2006
031106
Complete as many rounds in 20 minutes as you can of:
65 pound Deadlift, 10 reps
65 pound Hang clean, 8 reps
65 pound Push-press, 6 reps
Post rounds and fractions of rounds completed to comments.
65 pound Deadlift, 10 reps
65 pound Hang clean, 8 reps
65 pound Push-press, 6 reps
Post rounds and fractions of rounds completed to comments.
Well deserved rest after FGB!
Friday, March 10, 2006
031006
Complete three rounds for time of:
Run 600 meters
75 Squats
50 Sit-ups
Post time to comments.
Run 600 meters
75 Squats
50 Sit-ups
Post time to comments.
Medicine Ball Cleans.
Thursday, March 09, 2006
030906
Complete 3 Rounds for time:
1200 meter run
25 Push-ups
25 Medicine Ball cleans, 20# ball
Post time to comments.
1200 meter run
25 Push-ups
25 Medicine Ball cleans, 20# ball
Post time to comments.
"It doesn't have to be fun to be fun."
Tuesday, March 07, 2006
030706
"Fight Gone Bad"
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. The stations are:
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. The stations are:
- Wall-ball, 20 pound ball, 10 ft target. (Reps)
- Deadlift high-pull, 75 pounds (Reps)
- Box Jump 20" box (Reps)
- Push-press, 75 pounds (Reps)
- Row (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.
Come check us out!
030606
Complete for time:
Broad Jump 50'
50 Push-ups
50 Sit-ups
Broad Jump 50'
50 Push press, 45 pounds
50 Back extensions
Broad Jump 50'
50 Pull-ups
50 Flutter Kicks
Post time to comments.
Broad Jump 50'
50 Push-ups
50 Sit-ups
Broad Jump 50'
50 Push press, 45 pounds
50 Back extensions
Broad Jump 50'
50 Pull-ups
50 Flutter Kicks
Post time to comments.
Turkish Get-ups.
Sunday, March 05, 2006
030506
Rest Day
With your spare time today, take a moment to give thanks to those who serve this country and provide us with the freedom we sometimes take for granted. Visit, www.defendingfreedom.net, a great foundation devoted to assisting soldiers and their families in their times of need. Donate if you can, or simply write a letter thanking a soldier for his and her sacrifices. Every gesture is appreciated.
With your spare time today, take a moment to give thanks to those who serve this country and provide us with the freedom we sometimes take for granted. Visit, www.defendingfreedom.net, a great foundation devoted to assisting soldiers and their families in their times of need. Donate if you can, or simply write a letter thanking a soldier for his and her sacrifices. Every gesture is appreciated.
030406
Reps of 21-15 and 9 of:
Kettlebell swings, 1.5 pood
Turkish get-ups, 1.5 pood
Post time to comments.
Careful kids, this stuff can be dangerous!
Friday, March 03, 2006
030306
"Nancy"
5 Rounds For time:
400 Meter run
95# Overhead squats X 15 reps
Post time to comments.
5 Rounds For time:
400 Meter run
95# Overhead squats X 15 reps
Post time to comments.
The Overhead squat.
Thursday, March 02, 2006
030206
Deadlift
3-3-3-3-3
Post loads to comments.
3-3-3-3-3
Post loads to comments.
The Samson stretch, part of the official CrossFit warm-up, is a great way of stretching the hip area before your workouts.
Wednesday, March 01, 2006
030106
For Time:
40# Dumbbell Clean and Jerk, 30 reps
10 Knee to elbows
40# Dumbbell Clean and Jerk, 20 reps
20 Knee to elbows
40# Dumbbell Clean and Jerk, 10 reps
30 Knee to elbows
40# Dumbbell Clean and Jerk, 20 reps
20 Knee to elbows
40# Dumbbell Clean and Jerk, 30 reps
10 Knee to elbows
Post time to comments.
40# Dumbbell Clean and Jerk, 30 reps
10 Knee to elbows
40# Dumbbell Clean and Jerk, 20 reps
20 Knee to elbows
40# Dumbbell Clean and Jerk, 10 reps
30 Knee to elbows
40# Dumbbell Clean and Jerk, 20 reps
20 Knee to elbows
40# Dumbbell Clean and Jerk, 30 reps
10 Knee to elbows
Post time to comments.
Knee to elbows.
022806
For Time:
40# Weighted Squat Jumps, 10 reps
21 Pull-ups
21 Push-ups
40# Weighted Squat Jumps, 10 reps
15 Pull-ups
15 Push-ups
40# Weighted Squat Jumps, 10 reps
9 Pull-ups
9 Push-ups
Post time to comments.
40# Weighted Squat Jumps, 10 reps
21 Pull-ups
21 Push-ups
40# Weighted Squat Jumps, 10 reps
15 Pull-ups
15 Push-ups
40# Weighted Squat Jumps, 10 reps
9 Pull-ups
9 Push-ups
Post time to comments.
Congratulations to Thor Helgason, pictured, Nigel Costolloe, Marcia Keough and Sam Keough for competing in and finishing the Hyannis Marathon on Sunday.
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