042906

"Tabata This"

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Rower, Pullups, Sit-ups, and Push-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps (calories on the rower) in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the five stations.

Until the pull-up bar is assembled here at CrossFit Boston we are substituting the kettlebell swing.

Scoring Example:A total score of 53 (Execllent score, BTW) is determined by adding up the lowest number of reps in any set of each exercise.

18 squats
4 pull-up
6 push-up
13 sit-up
12 row (use the calorie counter and call each calorie a rep) This score is a 53.

Melissa and Liz pushing each other while finishing "Nancy".

042806

Clean and Jerk

2-2-2-2-2-2-2

Post loads to comments. Follow Clean and jerks with 20 minutes of gymnastics. Focus on tumbling and paralletes.

Modified Glute/ham raises.

042706

Run 5k

Post time to comments.

Dangerous?!

042606

Nancy

5 Rounds for time

400 Meter run
95 pounds Overhead Squat X 15 reps

Post time to comments.

Focusing on technique first, then weight, will provide far more benefit to the athlete longterm.

Modifications

A.

5 Rounds for time

400 Meter run
65 pounds Overhead squat X 15 reps

B.

5 Rounds for time

400 Meter run
45 pound Overhead squat X 15 reps

C.

5 Rounds for time

400 Meter run/walk
PVC Overhead squat X 15 reps

042506

A. Five Rounds for time:

10 Dumbbell Snatches each arm, 40 pounds
50 feet walking lunges
15 Handstand push-ups

Post time to comments.

Weighted Burpee/Clean/Thruster Complex

Modifications

B. Five rounds for time:

10 Dumbbell Snatches each arm, 30 pounds
50 feet walking lunges
15 Handstand push-ups

Post time to comments.

C. Three rounds for time:

10 Dumbbell Snatches each arm, 20 pounds
50 feet walking lunges
15 Dumbbell overhead presses, 20 pounds

Post time to comments.

042406

Deadlift

3-3-3

Then,

For time:

Reps of 21-15-9 of

Dumbbell Thrusters, 40 pounds
Burpees

Modifications:

A.
Dumbbell Thrusters, 30 pounds
Burpees
B.
Dumbbell Thrusters, 20 pounds
Squat thrusts/Burpees

Eva Claire Synkowski.

042206

5 Rounds for time:

800 meter run
50 Sit-ups
50 Weighted good mornings, 45lb bar or dumbbell

Post time to comments.

Niko scoping out the new box.

042106

Power Snatch to overhead squat

5-5-5-5-5

Post loads to comments.


The athlete is to power snatch the chosen weight and then sink down into the overhead squat. Perform this movement for five reps each set and rest as needed in between sets.

The 0600 group working on expolsive hip flexion with dynamax balls.

042006

Complete as many rounds as you can in twenty minutes of:

15 Sumo deadlift highpulls, 65 pounds
30 Sit-ups
15 Push press, 65 pounds

Post total rounds and any partial rounds completed to comments.

Modifications

A.
15 Sumo deadlift highpulls, 45 pounds
30 Sit-ups
15 Push press, 45 pounds

B.
15 Sumo deadlift highpulls, 20 pounds
30 Sit-ups
15 Push press, 20 pounds

CrossFit Boston's New Box.

041906

Front Squat

2-2-2-2-2-2

Sets 1-3 are warm-up sets working up to the 4th set. Sets 4-6 should be around 90% of your previous one rep max.

Post loads to comments.

New Location!

CrossFit Boston has a new location.

The new facility is located at

123 Terrace St
Boston(Roxbury Crossing), MA 02120

The building is silver with a red door. Signage will be arriving shortly.

041806

3 Rounds for time:

Run 400 meters(500 meter row)
20 Burpee-clean-thruster complex, 40lb Dumbbells

Post time to comments.

Modifications

A.
Run 400 Meters(500 meter row)
20 Burpee-clean-thruster complex, 30lb Dumbbells

B.
Run 400 Meters(500 meter row)
20 Burpee-clean-thruster complex, 20lb Dumbbells

041706

5 Rounds for time:

50 Kettlebell Swings, 1.5 pood(55lb Dumbbells)
30 Push-ups
20 Sit-ups

Post time to comments.


Modifications:
A.
50 Dumbbell Swings, 40lb DB
30 Push-ups
20 Sit-ups
B.
50 Dumbbell Swings, 30lb DB
30 Push-ups
20 Sit-ups

041406

"Annie"

Reps of 50, 40, 30, 20 and 10

Double Unders
Sit-ups

Post time to comments.

If you cannot do a double under then then perform single jumps at 10 times the prescribed rep count.

041306

"Helen"

Complete three rounds for time:

400 Meter run(600 @ CF Boston)
Kettlebell swings X 21 reps, 1.5 pood(55lb DB)
Pull-ups X 12 reps

Post time to comments.


Modifications:

A.
400 Meter Run
21 KB Swings, 1 pood(35lb DB)
12 Pull-ups
B.
400 meter run
21 DB swings, 25lb
12 Pull-ups

041206

"Fran"

For time:

21-15-9

Thrusters, 95lbs
Pull-ups

Post time to comments.

Modifications

A.

Thrusters, 65lbs

Pull-ups*

B.

Thrusters, 45lbs

Pull-ups*

*Jumping Pull-ups can be substituted as needed.

Will Tagye, Nigel Costolloe, and Thor Helgason working on Karen.

041106

"Diane"

Complete 21, 15, and 9 reps of

Deadlift, 225lbs
Handstand Push-ups

Post time to comments.

If you cannot do as prescribed modify as follows:
A.
Deadlift, 185lbs
Handstand push-ups
B.
Deadlift, 135lbs
Handstand push-ups
C.
Deadlift, 185lbs
Overhead press, 40lbs(or less as needed)

Doug Moore, off to Navy Bootcamp and eventually BUDS. We wish you the best Doug!

041006

"Karen"

150 Wallball Shots, 20lb medicine ball

Post time to comments.

Aim for a ten foot target. Women should use a 15lb medicine ball. Substitute 20lb or 15lb dumbbells if you do not have a medicine ball.

040706

"Triple Decker"

Complete as many rounds as you can in twenty minutes of:

15 Dumbbell push jerks, 40 pounds
10 Dumbbell thrusters, 40 pounds
5 Handstand push-ups

Post rounds and partial rounds completed to comments.

Real Men wear kilts!

Will Tagye celebrating National Tartan Day.

040606

Complete for time:

Virtual shoveling, 95lbs X 20 reps
20 Mountain climbers, 4 count cadence
Handstand push-ups, 20 reps
Virtual shoveling, 95lbs X 15 reps
15 Mountain climbers, 4 count cadence
Handstand push-ups, 15 reps
Virtual shoveling, 95lbs X 10 reps
10 Mountain climbers, 4 count cadence
Handstand push-ups, 10 reps
Virtual shoveling, 95lbs X 5 reps
5 Mountain climbers, 4 count cadence
Handstand push-ups, 5 reps

Post time to comments.

Virtual Shoveling

040506

Complete as many rounds in ten minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

Post rounds and partial rounds completed to comments.

Then,

Practice Snatch technique for 30 minutes. Keep the weight light and set volume to no more than 5 reps.

Scott Sutton demonstrating the proper start position for a medicine ball clean.

040406

Complete for time.

50 Thrusters, 45 pounds
50 Pull-ups
50 Kettlebell swings, 1.5 pood
50 Knee to elbows
50 Dumbbell Cleans, 30 pounds
50 Push-ups
50 Wall ball shots, 20 pound ball to 10 foot target
50 Box Jumps, 20 inch box

Post time to comments.

Weighted Squat Jumps are great for developing triple extension in the olympic lifts.

040306

"Chaos 2"

Complete 5 rounds of 20 reps of:

Deadlift, 135lbs(95lbs)
Jumping Jacks
Hang Power Snatch, 65lbs(35lbs)
Kettlbell swings, 1.5 pood
Wall ball, 20lb ball(12lb) ten foot target

Post time to comments.

Pain is temporary, pride is forever.

040106

Complete for Time:

Run 800 Meters
Lunge 100 yards
50 Push-ups
Lunge 100 yards
50 Sit-ups
Lunge 100 yards
Run 800 Meters

Post time to comments.


CrossFit Boston will be closed tomorrow as Will and I attend the USAW certification in Springfield, MA. All comers are encouraged to meet at Downes Field, 317 Pond Ave Brookline, MA, at 6:30am. Downes Field is mapped below.