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Forever CrossFit
191 Watertown St, Suite 2, Watertown MA 02472
Phone: 617-964-1125 
Email: forevercrossfit@gmail.com
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8:02 pm

Thursday July 31st

Squat Clean

15 Minutes to work to a heavy single

 

 

Hero WOD

"Bell"

3 Rounds for time:

21 Deadlifts (185/135)

15 Pull Ups

9 Front Squats (185/135)

 

 

L2 - 155/100 Barbell, Banded Pull Ups

L1 - 95/65 or less barbell, Ring Rows

 

 

Air Force Senior Airman Bryan R. Bell, 23, of Erie, Pennsylvania, assigned to 2nd Civil Engineer Squadron at Barksdale Air Force Base, died January 5, 2012 at Camp Bastion in Afghanistan, of injuries suffered when his vehicle struck an improvised explosive device. He is survived by his wife Alaina Bell; parents Richard Bell and Brenda Hart; sister SrA Candice Bell; stepfather David Aldrich; stepmother Kim Bell; stepsister Stephanie Battista; stepbrother Matthew Aldrich; maternal grandparents Ross and Gertrude Peters; paternal grandmother Carmen Bell; mother- and father-in-law Mike and Brenda Hart; sister- and brother-in-law Mariel and Patrick Wilcox; and several aunts, uncles and cousins.

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12:45 pm

Member of the Month - July 2014

Congrats to Nicole Cohen!

FCF's MOTM for July!!

Sunrise Warrior, Mother of 3, and Silent WOD Assassin. Cohen is a crowd favorite in the 5:30AM class for her subtle snarky humor, but her incredible work ethic helps drive progress in those around her. She has solidified herself as one of our strongest female squatters and gives the other ladies something to strive for. Additionally, during the last BBNC, Nicole took on a leadership role, particular in our Facebook forum by sharing the most recipes and food suggestions out of anyone on the AM team and her results spoke for themselves. She lost 5 lbs of bodyfat while improving her plank, KB, and Sprint Benchmarks with huge leaps in progress.

Also, ask her for her Paleo "Oatmeal Creme Pie" recipe. It is unbelievable.

1) How did you get started in CrossFit at FCF? 
I used to belong to Forever Fit when the front section of the Box was babysitting.  After a few years of having babies and putzing around with personal trainers, the relentless talk of friends’ love for Crossfit got me to try it out.  I’m a total sucker for group exercise, I won’t be the only bozo walking out of class early – so that works in my favor (though, on runs, I sometimes fantasize about running to my car and hiding).  And I have a sadistic need to do things I’m not very good at.  So I keep coming back for more.
 
2) How has CF changed your views on fitness/exercise/etc? Or nutrition?
Fitness and nutrition are like peanut butter and jelly -- both are good, but way better together.  I’ve heard it all before, but CF made it real.  More than anything, the nutrition challenges gave me credence in real-time.  Plus, the rapid body composition changes eating paleo is motivating, and cooking is way easy. 
 
3) Where will we find you outside the gym?
Family and work tend to take up a bit of my time…but when I can escape, any jaunt involving an airplane is a top priority.  HOWEVER, my most recent obsession is going to the gun range (i.e., any mirror I walk in front of – just kidding :) .  AK-47s have surprisingly little kick-back.
Functional Fitness.. Holding multiple kids.. AMRAP: Always.
 
4) What is your favorite movement? Least favorite? Why?
Favorite – Back squat.  I always knew my shockingly short legs would be good for something.
Least – Any distant movements (running).  Barfaroni.
 
5) If you were stranded on a desert island and could only bring 3 pieces of equipment with you to remain fit, what would you bring?
Thigh-master
Walkman
Pair of shades
Done.
Dem Gunz. And no, not the AK-47s.
 
6) What is the #1 piece of advice you would give a new member?
 
2 things:
1)     Connect with others and get a workout buddy.  In the beginning, when it really sucks because you’re learning everything and it’s all obscenely difficult, you want someone that gets it alongside you. 
 
2)     Don’t be afraid to ask for clarification - over and over and over again.  I’ve been coming long enough that the movements are all familiar, but I still youtube videos of how to do a squat snatch, etc. after reading the WOD blog.  You can never be too sure you’re doing it right.
 
7) What would be your ideal wheelhouse workout? Hit me with the "Cohen"...
 
I tend to like heavier weights (low reps), so something like this:
 
"Cohen"
1RM Back Squat
1RM Push Press
1RM Front squat
10RM Cookies
 
8) Anything else to add? 
 
 

FCF has been a great experience; I’m really happy to be here.  I have terrible commitment issues with gyms - this is the longest I’ve ever stuck with one.  I’ve made real and measurable gains, and I feel like that isn’t going to end as long as I keep at it (and starting my day at 5:30 with a workout is sadistically enjoyable).  Plus, I’ve made some great friends that I can’t imagine the days without. 

Yay Friends!

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7:24 pm

Wednesday July 30th

Melissa getting that head through the window!! Great lockout!

 

Skills 

Handstands and HSPU

Scaling options for WOD will also be covered.

 

 

 

"Flood the Engine"

For time:

 

Buy-in: 30 Plate Burpees (35/25)

--then--

3 Rounds of:

30 KB Swings (53/35)

20 Calorie Row

10 HSPU

--then--

Buy-out: 200 Foot Bear Crawl (4 x 50 feet)

 

 

Scaling options will be presented in classes.

In general, scale plate and KB as needed. Sub appropriately for HSPU.

 


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6:17 pm

Tuesday July 29th

The women of fitness. Crazy impressive this past weekend.

 

Snatch Complex

Spend 15 Minutes building to a max load:

Power Snatch + Hang Power Snatch + Overhead Lunge (each leg)

 

 

"Natty Light"

AMRAP 9

9 Hang Power Snatch 75/55

9 Thrusters 75/55

20 Lateral Bar Jumps 

 

 

Scale barbell as needed. 

NOTE - This WOD is programmed to be light and fast. Move well and be efficient. You should try to move this weight close to unbroken and keep moving for 9 minutes. Do not let the weight be your limiting factor when you make your selection. This should be a pure conditioning workout.

 

 

Ca$h Out

Not for time:

20 Turkish Get Ups, alternating arms (53/35)

(or as many as you can do in time available at the end of classes)

 

 


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8:41 pm

Monday July 28th

 

Back Squat

5 x 5

 

Front Squat 

2 x 10

 

Try to add 5-10 lbs from last week.

Note: If you have hit a stalemate here and feel that you may not be able to go up another 5 lbs... Try one of two things: Either try the same weight as last week with better depth, speed, technique, etc. OR just try to add 5 lbs to 2-3 of the 5 sets. Front squats you should try to keep progressing on both sets of 10 until you hit a failure point.

Be smart, but challenge yourself. That is the entire point. We are building a strong base.

 

Ca$h Out

3 Rounds of:

:40 MAX rep Bar Muscle Ups

1:20 Rest

 

Score is total reps.

Sub/scale Pull Ups with or without bands.


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11:48 am

Sunday July 27th

The FITTEST ON EARTH will be crowned tonight!

Tune in on ESPN2 for the final WOD for the individuals tonight!


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7:45 pm

Saturday July 26th

The Champ is in quite a hole after day 1... Can he recover?

 

Partner WOD

"Triple 3's"

For time:

Row 3000 m 

300 Double Unders

Run 3 Miles

 

 

Divide up each segment in any manner.

Scaled - 600 Single Unders

Preferably minimum 250m Rows and 200m Runs for easy math.

 

I am genuinely curious if any 2 of you can beat any single individual Games athlete.

Go get em.


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7:23 pm

Friday July 25th

 

"Goat Day"

EMOTM 20

Odd Minutes - X Reps "Goat" 1

Even Minutes - Y Reps "Goat" 2

 

Today athletes will select 2 weaknesses in their fitness and address them in a controlled format.

Pick 2 movements, appropriate rep schemes and weights, and really try to practice (with a somewhat elevated heart rate).. Ultimately, bringing your weaknesses up to the same levels as your current strengths is going to make you a much more well-rounded athlete. 

Attack your weakness.

 

 

Sample WOD (if my biggest issues were related to deadlifts & toes-to-bar)

EMOTM 20

Odd - 5 Deadlifts @ 225#

Even - 7 T2B

 

Reps & weights can be adjusted as you move along. Do what makes sense. Rest should be built into this.


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7:58 pm

Thursday July 24th

Gwen REPPIN dem GUNS in Italy at the Leaning Tower!!

 

 

"Bromance"

EMOTM 24

Minute 1 - Strict Pull Ups

Minute 2 - Bench Press OR Floor Press (beginners)

Minute 3 - 50 Foot Walking Front Rack Barbell Lunges (from the floor)

(8 Rounds of each station, rotating through)

 

 

Rx -  6 Strict Pull Ups, Bench - 6-8 Reps @ Bodyweight , Lunges @ ~ 165/115 

L2 - 2-5 Strict Pull Ups, 10 Reps @ 135/85, Lunges @ ~ 135/85 

L1 - 8-10 Banded Pull Ups or Strict Ring Rows, 10 Reps @ 95/65 or less, Lunges @ 95/65 or less
 
In general, we will use the first couple rounds to "feel out" what makes sense and will remain challenging throughout without crippling you. There is work:rest ratio built into this workout, so when you are going, try to knock it out of the park and get to the rest and recover for the next station. Don't game it.

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6:35 pm

Wednesday July 23rd

 

Skill Work

Double Unders

 

Beginners - Take practice time, try to get a few reps or work on your multiples.

Intermediate - Work to a max unbroken set

Advanced - "Flight Simulator" - Get as far up the ladder as possible in 10 minutes.

 

 

"Off the Clock"

NOT For time:

30 Clean & Jerks

 

Yes, you read that correctly.

We are trying out something different today. Athletes will pick a weight, turn the clock off and really focus on your technique for 30 crisp singles. Make each rep count. Today is not about intensity, it is about the individual challenge and focus that each rep presents. Focus on your positioning and execution throughout. Get better today.

Weight selected should not be max effort (no 1RM), no failures.

Rx+ suggestion - 200+ Men, 125+ Female

 

It should be more like *this*, and not like *this*...


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