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THURSDAY 11.22.18

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NO CLASSES TODAY – Open Gym From 9:30am – Noon for CFID MEMBERS ONLY

Warm Up:
before class:
3 rounds assault bike 1 k/ 25 cals
30 second front rack hold (m#135/w95#)
+
1 minute active plank hold on medicine ball

in class:
3 sets
x-band series: 10 steps in each direction
finish each set with
10 goblet squats
+
2x 5 tempo front squats
+
warm-up sets for a

A.) Front Squat 10-5-1-5-10

Use the heaviest weight you can for each set.
Rest 3 mins between sets.
as heavy as possible
rest ~2-3 mins between sets
use previous week’s daily max as guideline
this is a wave load- start at ~70-75% for first set of 10
78-80% for first set of 5
then hit a heavy single
second set of 5 and 10 should be heavier

B.) In 15 mins do:
100 Box Jumps, 24/20 in
then in the remaining time, AMRAP of:
10 Wall Balls, 20/14 lbs
10 Push-ups
partner workout-
share box jump reps
then alternate complete rounds for amrap

Cool Down 1.) Hollow Hold

Accumulate 3 mins

Cool Down 2.) For time:
Farmers Carry, pick load, 400 m
as heavy as possible
+
couch stretch- 3 mins per side
+
calf mob and smr achilles/ ankles/ calves/ feet

WEDNESDAY 11.21.18

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NO 6PM or 7PM  classes today

Warm Up:
before class:
run 1 mile (or 800 meters)
+
banded bird-dog
2x 8-10 each side
(hold 3-5 seconds in extended position- focus on neutral back)

in class:
partner relay with med-ball
10-20-30-40’ shuttle sprint with med ball
into 10 squats bear hugging med-ball
*divide class into even groups and set number of intervals so every person completes 3 sets

A.) 10 rounds, 1 min per station, of:
Row Calories
Rest 1 min
Assault Bike Calories
Rest 1 min

Perform this by rotating immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Cool Down.) For time:
100 AbMat Sit-ups
+
straddle stretch (volume progression from previous week)
2x through:
1 min to the left
1 min center
1 min to the right
1 min center

TUESDAY 11.20.18

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NORMAL SCHEDULE TODAY

Warm Up:
before class:
3 sets ramping effort
ski/ row 400 meters
12 banded good mornings
12 air squats
+
t-spine mob
+
crossover activation/ or gymnastic theraband series

in class:
3-5 high hang clean fast pull
3-5 mid hang clean fast pull
3-5 pulls from floor (shin)
3-5 rack delivery drill
3-5 tall muscle cleans
3 position power clean (hip->knee->floor)
+
3-5 strict press
3-5 push press
3-5 push jerk
+
build to working loads

A.) Every 1 min for 6 mins:
1 Power Clean & Jerk, pick load
— Rest 1 min, then —
Every 1 min for 6 mins:
1 Squat Clean & Jerk, pick load
build to a daily max for each

B.) For time:
30 Squat Clean & Jerks, 135/95lbs

Cool Down.) Not for time:
5 rounds of:
7/7 Eccentric Single Leg Squats
Banded Hamstring Curl, 30 secs
— then —
3 rounds of:
15 Band Pull Aparts
Sorenson Hold, 45 secs
Banded Hamstring MOB, 3 mins

MONDAY 11.19.18

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Normal Schedule Today

Warm Up:

before class:

jog 400 meters+

3-4 sets

45 seconds alternating foot pull with jump rope (single unders)

rest 30 seconds between sets

+

t-spine mob

+

crossover activation/ or gymnastic theraband series

in class:

tabata (8 sets 20 sec on/ 20 sec off)

banded partner running drill

+

full review kipping pull-up/ adivse hand protection for today’s wod

body position: hollow to superman

review active shoulder position

body position on bar: hollow with pause to superman with pause

review kip swing (maintaining active shoulder)

kip swing> pull-up> pause> pushaway drill

this is a good day to show leg assisted strict pull-up (on kids bar or off box) & banded strict pull-up

A.) Nicole

Complete as many rounds in 20 minutes as you can of:

Run, 400 m

max rep Pull-ups

LEVEL 3: Muscle ups

Cool Down 1.) Hollow Hold

Accumulate 3 mins

Cool Down 2.) Not for time:

4 rounds of:

15 Strict Dips

12/12 Dumbbell Hammer Curls, pick load

12 Dumbbell Shrugs, pick load

— then —

50 Banded Push-ups

SATURDAY 11.17.18

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Warm Up:

before class:

3 sets

50’ kb overhead walk (each side)

30 double unders

12-15 banded good mornings

+

t-spine mob

+

crossover activation/ or gymnastic theraband series

in class:

game- coach’s choice

A.) With a partner….6 rounds for time of:

120 Double Unders

60 Kettlebell Swings, 1.5/1 pood

30 Burpees

Boston firefighter Michael Kennedy, 33, of Boston, Massachusetts, died fighting a nine-alarm fire on March 26, 2014. Kennedy served with the Boston Fire Department for six and a half years and was a Marine Corps sergeant who served a tour in Iraq before that.

He had a big presence in his local CrossFit community, coaching and training at several affiliates, including CrossFit Craic, CrossFit Florian, CrossFit Together and CrossFit HomeBase.

He is survived by his girlfriend, Sarah Wessman, and many other beloved friends and family members.

intention: long grinder- target time of 20-25 mins

Cool Down 1.) Strict Pull-ups 3x Max Rep

Rest 3 mins between sets.

max unbroken reps

Cool Down 2.) 3 rounds not for time of:

Ski Erg, 250 m

2 Hand Over Hand Sled Pulls, pick load, 50 ft

15 Barbell Curls, pick load

FRIDAY 11.16.18

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Warm Up:
before class:
3 rounds
row 300 meters
10 empty bar overhead squats
+
t-spine mob
+
crossover activation/ or gymnastic theraband series

in class:
3 sets
x-band glute activation: 10 steps each direction
10 single leg hip thrusts
10 air squats
+
warm-up front squat singles

A.) Front Squat 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

B.) 21-15-9 reps, for time of:
Thruster, 95/65 lbs
Pull-up
time cap 10 mins

Cool Down 1.)  Strict Dips 3x Max Rep

Rest 3 mins between efforts.

Cool Down 2.) 3 rounds for max reps of:
12 Dumbbell Rows, pick load
max rep Banded Kickbacks

CFID Kids 11.15.18

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Warm up
Partner sprints
Ankle / Calf / Shoulder / Hamstring mobility

Skill
Handstand – Face wall
Wall Balls

AMRAP 15 Partner WOD
4 lengths of the rig – Farmers Carry, kettle-bells
20 – Dumbbell box step ups
20 – Wall Balls

Cash out
Knee raises
10lb Russian twists
Leg raises
Flutter Kicks
Hip raises
Plank Knees to Elbow
chair situps
Star Jumps

THURSDAY 11.15.18

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Warm Up:
before class:
run 1x 800 meters or 1 mile
+
3 sets x 30 seconds
dead-bug alternating arms and legs
focus on maintaining neutral

in class:
with partner complete
100 cals on assault bike switching every 10 cals
+
3 sets with kb
5 each side single leg deadlift
5 kb deadlifts
5 single arm kb swings
5 reverse lunges
+
warm-up sets for deadlift

A.) 7 rounds, 1 min each of:
5 Deadlifts, 185/125 lbs
Max reps in time remaining, Assault Bike Calories

Rest 3 mins between rounds.

Level 2: 275/185
Level 3: 345/245

Cool Down.) Nordic Curls 3×15

Rest as needed between efforts.
10-15 reps
+
straddle stretch (volume progression from previous week)
3x through:
45 secs to the left
45 secs center
45 secs to the right
45 secs center
+
smr ql, hips, glutes

WEDNESDAY 11.14.18

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Warm Up:
before class:
otm x 8 minutes on ski erg/ rower
min 1: 5 cals
min 2: 7 cals
min 3: 9 cals
etc. adding 2 cals every minute
+
t-spine mob
+
crossover activation/ or gymnastic theraband series

in class:
2- 3 sets
50’ inchworm (work on hamstring length)
50’ spiderman crawl with a twist
50’ wheel barrow w partner
+
skill practice and find hs walk variant most suitable for each athlete (rehearsal)

A.) Complete as many rounds as possible in 25 mins of:
Farmers Carry, 24/16 kg, 400 m
Handstand Walk, 50 ft
30 Wall Balls, 20/14 lbs
partner workout-
partners must alternate handstand walk every time a partner kicks down or “falls”

Cool Down.) 3 rounds not for time of:
20 Pistols
20 Dumbbell Box Step-ups, pick load