Finish together.

“The Filthy Fifty”

For Time:

50 Box Jumps (24″/20″)

50 Jumping Pull Ups

50 Kettlebell Swings (1 pood)

50 Walking Lunges

50 K2E

50 Push Press (45/35)

50 Back Extensions (Good mornings with 45/35#)

50 Wall Balls (20/14)

50 Burpees

50 Double Unders

Post Times to Comments!!!

Scaling – Discuss with your coach in class. The options are limitless on what to scale here and how. But in general try to look at the following guidelines.

Rx – As written, full range of motion throughout

L2 – 20/12″ Box, 25# Kettlebell, Knee Tucks, 35/25 Barbell for PP and Back Extension, 14/10 Med Ball, 150 Single Unders

L1 – Small Box, 15# KB, Sit Ups, 25/15 Barbell, 10/6 Med Ball, 150 Single Unders. Additionally, consider performing either 35 reps of each, or 25 reps of each. Your coach will help you decide in class if this is your first attempt at this workout.

Memorial Day Murph!

Next Monday, (Memorial Day, May 27th) we will be doing “Murph” as a gym. The workout calls for a mile run, followed by 100 pull ups, 200 push ups, and 300 squats partitioned in any way possible, followed by another mile run.

It is one of the most famous workouts we do, and one of the most meaningful to honor a fallen soldier.(As always, we will scale to any ability levels so that everyone can participate.)

Be on the lookout for a sign up sheet being posted at the gym this week. We will likely run heats every 30-40 minutes starting at 9AM that morning, but we will be limited by space on the pull up rig and will need to segregate different heats accordingly. By signing up, you will know your heat before you come so you don’t have to sit around and wait. Please sign up if you are planning on coming.

(If you are away this week, email us and we will get your name on there.)

The fittest 3 men in the Northeast..

Back Squat

20 Rep Max

Cash Out

2 attempts at Max Reps/Time , rest ~90 seconds between efforts…

Rx – Handstand Push Ups (kipping or strict)

L2 – Handstand Push Ups with 1 or 2 Abmats

L1 – Handstand Hold or Elevated Plank

Post Scores to Comments!!!

Coach’s Notes: For those that completed the 20RM last time, you should approach this next one in the following manner:

Got all 20 reps – Try to add 5-10 lbs on your previous (or more if you undersold yourself a lot).

Got 15-19 reps before failure – Try the old weight again. Buck up and get it done.

Got less than 15 reps before failure – Dial back the weight a bit and try to get all 20.

For HSPUs in the cash out, scale such that you can get at least a few reps, try to go to absolute max levels each time. Find some thresholds, we will be incorporating this movement a bit more in the coming weeks, so use this as a baseline to see where you are at. (i.e. even if you can do 2 RX, and then can’t do another 90 seconds later, at least we know that and can press forward to pull that number up)..

Team FCF at Reach the Beach!!

Rest Day

Spend some time on some mobility or rest up. Gear up for a big week.

I hope everyone who made it down to the Regionals at Reebok HQ is crazy inspired to kill it this week. Some amazingly impressive performances all around.

Slightly longer time domain than we typically train…

Thanks to all who came out to Union Street last night for our social event,

and for all the support our RTB team received from you guys all weekend!

U.S. Navy Senior Chief David Blake McLendon

Hero WOD

“Blake”

4 Rounds for time:

100 foot walking lunge with plate overhead (45/35)

30 Box Jumps (24/20)

20 Wall Balls (20/14)

10 HSPU

Scaled versions – Depending on ability, athletes may alter the plate weight, box height, med ball weight, and substitute alternate movements for HSPU or limit the ROM with abmats (no more than 2)…

Post Times to Comments!!!

U.S. Navy Senior Chief Cryptologic Technician David Blake McLendon, 30, of Thomasville, Georgia, assigned to Naval Special Warfare Group 2 Support Activity in Norfolk, Virginia, was killed September 21, 2010, in a helicopter crash during combat operations in the Zabul province of Afghanistan. McLendon is survived by his wife Kate McLendon, his parents David and Mary-Ann McLendon, his brother Chris McLendon, and his sister Kelly Lockman.

Paleo? No.
Do I care? No.

Review

Kettlebell Snatch

“Kettlecorn”

4 Rounds for time:

10 KB Swings (1.5/1)

5 KB Push Press Right Hand

5 KB Push Press LH

5 KB Snatch RH

5 KB Snatch LH

50 yard Bear Crawl (wall to windows, and back)

Post Times to Comments!!!

The CrossFit Games NorthEast Regional

…is THIS WEEKEND at Reebok HQ in Canton, MA!!!

You should go check it out if you are around! You will see some amazing athletes perform!

I expect you all to go HAM like this today…

BBNC Benchmark #2

Clean & Jerk

3 Rep Max

10 Minute clock. 40 seconds to complete all 3 reps once you have touched the bar from rep #1.

You may take as many or as few attempts as you would like. Strategy is up to each athlete.

Try to beat your last number by 5-10 lbs!!!

Post Weights to Comments!!!

The Breadless Bodies Nutrition Challenge has come to a close!!!

Record your scores up to and including today.

The “week 5″ slot on the board only includes Tuesday, Wednesday and Thursday of this week.. 21 points maximum..

We will announce winners and other commentary in the coming week, but make sure we have all of your info!

Send us “After” Pics, Final Benchmark Times, and All Final Scores!!!!!!

RECORD YOUR NUTRITION SCORES UP TO, AND INCLUDING, THURSDAY MAY 16TH.

Let’s crush some shit.

BBNC Benchmark #1

“Jackie”

For Time:

Row 1000m

50 Thrusters (45#)

30 Pull Ups

12 minute strict time cap.

Post Times or Scores to Comments!!!

FCF’s Franny Levene had her baby girl just in time for Mother’s Day!
Congrats to her and family!! We wish you well.

P-Dizzle. Fo Rizzle.

Skill

Rope Climbing

Note: If you will be climbing a rope as RX’d, I recommend wearing long socks or long pants.

“Highlander”

AMRAP 3

Rope Climb Ascents (sub Ring Rows/Pull Ups as required)

–Rest 2 Minutes–

AMRAP 3

Push Ups

–Rest 2 Minutes–

AMRAP 3

Double Unders (sub attempts/singles as required)

–Rest 2 Minutes–

AMRAP 3

Medicine Ball Sit Ups (20/14)

Score each AMRAP separately. (i.e. a score may read – 10/70/250/90)

Post Reps for each portion to Comments!!

Reminders

1) Benchmarks are this week! Jackie is slated for tomorrow and 3RM C&J will be programmed Thursday. However, we will obviously allow you to make them up any time that is available to you this week. If you are pressed for time and you usually come in the evening, consider coming to an AM class as well!

2) Wednesdays now have a 5PM class. Attendance was great to kick if off last week, so we will keep it on the schedule as long as folks continue to come.

3) The CF Games Regionals are this weekend at Reebok HQ in Canton. I HIGHLY recommend people check it out!!     Tickets available here…

Hang Power Snatch

5 x 3

“Ocean State Master’s”

10 Minute Clock:

300 m Run

5 Snatch Grip Deadlift

5 Hang Power Snatch

300 m Run

10 Snatch Grip Deadlift

10 Hang Power Snatch

300 m Run

15 Snatch Grip Deadlift

15 Hang Power Snatch

300 m Run

… Continue in this scheme as high as possible, adding 5 reps per round.

300 m Run complete is worth 10 “reps”.

1 Minute Rest, then…

2 Minute Ladder

1, 1 ; 2, 2 ; 3, 3 ; 4, 4 etc.

Shoulder to Overhead

Sumo Deadlift High Pull

Climb the ladder as high as possible.

Score both AMRAPs as separate competition scores.

Rx – 95/65

Master’s & Level 2 – 75/45

Level 1 – 65/35

Post Scores to Comments!!!

We are sending a whole bunch of competitor’s to this event in a few weeks!!

]]> http://stayforevercrossfit.com/2013/05/12/monday-may-13th/feed/ 6 http://stayforevercrossfit.com/2013/05/11/sunday-may-12th/ http://stayforevercrossfit.com/2013/05/11/sunday-may-12th/#comments Sat, 11 May 2013 22:28:21 +0000 Rick http://stayforevercrossfit.com/?p=5966

Rest Day

Benchmarks are coming up this week for the BBNC!

You guys have done an awesome job so far, so finish up strong on the nutrition piece, get your scores on the board so we have them, and CRUSH your benchmarks like they stole something from you.

Jackie will be on Wednesday, and 3RM C&J is on Thursday. If you need to complete them other days (or on the same day with a schedule crunch), let us know so we can help to accommodate you.

Unrelated note, I find it funny that at the CF Games Regionals Competition, the first 2 events are “Jackie” and a 3RM Overhead Squat. These are tests concocted to find the fittest people on earth in each region of the planet, and here we are in our little gym in Watertown doing effectively the same general concept for our nutrition benchmarks. Kind of cool.

Master’s Competitors for Ocean State – There will be a Competition WOD posted tomorrow and next week. I will try to give you a heads up beforehand again.