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Neal Thompson

061507

Warmup

Skill: Front/Back Lever Variations

WOD: 10 Rounds for Time
10 Pullups
10 Pushups
10 Box Jumps


WOD Demo!


Taury blasting through an 800.

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061407

Warm-up

Skill: Practice handstands for 20 minutes. Work at your ability level, ie. against the wall, free standing, parallettes, or rings.

WOD: "Michael"

3 rounds

800 meter run
50 Sit-ups
50 Back extensions

Post time to comments.


Colin moves some weight.

061307

Warm-up

Test: 1000m Row

WOD: Back Squat
60%X5X1, 70%X5X1, 80%X3X1, 90%X3X3

The first set is 60% of your maximum for five reps. The second is 70%, etc. Work up to 90% for three sets of three.

Post your row time and load used for final three sets to comments.


The 6 p.m. class takes on the ten-minute snatch test.

061207

Warm-up

Skill: Agility Drills

WOD: Ten Minute DB Snatch Test

Do as many one-armed snatches as you can in ten minutes. You may switch hands as much as desired, but you cannot put the dumbbell down. If you do, the test ends. Use 30, 35, 40, or 55 pounds.


The view from the Olympic Training Center, Colorado Springs.

061107

Warm-up

Skill: Overhead Squat (Bar Only)

WOD: 100m Sprints
5 attempts at maximum effort


Natalie Woolfolk pulls under a snatch at the Olympic Training Center last Friday.

Saturday Olympic Weightlifiting

Class is cancelled for this week. We will resume our regular schedule again next Saturday.

060807

REMINDER: THERE IS NO 8AM OR 6PM CLASS THIS FRIDAY. THERE IS 6AM, 7AM, AND NOON CLASS.

Warm-up

Test: 800 meter run

WOD: "Cindy"
In twenty minutes complete as many rounds as possible (AMRAP), of:

5 Pull-ups
10 Push-ups
15 Squats

Post to comments your 800 meter run time and total rounds completed including any fractions.

Practice those ring dips.

060707

Warm-up

Skill: Ring Dip - use bands or partners for assistance as needed

WOD: Team Workout - Relay Races

3 Rounds of:
Broad Jump 40'
20 Tire Sledges
Farmer Walk, 55#DB
20 Sandbag shoulder cleans, 50 pounds
Farmer Walk, 55#DB
20 Burpees
Walking lunge 40'
20 Pull-ups

Work in teams of two. The first athlete must complete the entire sequence of exercises before the second athlete begins. Post time to comments.


Fredrica pulling some weight.

060607

Warm-up

Skill: Cleans from Position 2 and Jerk

WOD: Front Squat

60%x5x1 (One Set of Five at 60% 1RM)
70%x5x1 (One Set of Five at 70% 1RM)
80%x3x1 (One Set of Three at 80% 1RM)
90%x3x3 (Three Sets of Three at 90% 1RM)

Rest 3 minutes between sets when working above 80%. Post loads to Comments.


Niko contemplates a set of heavy deads.

060507

Warm-up

Skill: False grip Pull-ups w/partner assist

WOD: 12-9-6-3
Deadlift (275, 225, 185, 135)
Shoulder Press (115, 95, 75, 45)

Post WOD time to comments.


Ray and Neal take it to "Karen".

060407

Warm-up

Skill: Pistols

WOD: "Karen"
150 Wall Ball Shots for Time


Ray practices his squat.

Saturday Olympic Lifting

Skill Development:

Barski Cleans
Three-Position Cleans
Inch-a-Second Cleans


Justin cranking through 'Upside Down Fran' in a mere 4:38.

060107

5:30pm Class TODAY and TOMORROW'S 11AM INTRO CLASS are CANCELLED for a Weekend Seminar.

CFWU

Skill: 20 minutes of Striking and Kicking

WOD: Two rounds for time of:

2 Rounds for Time:
30 Dumbbell Deadlift
30 Dumbbell Cleans
30 Dumbbell Jerks

Use the same weight for all three movements. Post load used and time to comments.


john hackleman coaching how to strike. courtesy of crossfit.com

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