WOD Blog
Saturday May 19th
Our own lovely Jen Kelly being famous on the CFHQ Mainsite…
“McGhee”
AMRAP 30
5 Deadlift (275/185)
13 Push Ups
9 Box Jumps (24″/20″)
Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.
Coach’s Notes: We will discuss scaling options with you individually in class, the levels I typically post are too subjective. The deadlift should be very challenging but doable.
This 30 minutes is a CrossFit odyssey. You will rarely see an AMRAP of this magnitude. Pace it from the beginning and pick your timing as you move through it. Feel it out for the first 5 minutes and see what is sustainable. Remember, no matter how bad you are hurting or panting, these heroes suffered more and paid the ultimate sacrifice for our country. Embrace the suck and move on to the next rep.
Reminder: Classes at 9 AM & 10 AM.
Rick & Nina will be at the Reebok store at the Arsenal Mall from 1-3 if you want to come by and visit, and get 40% off.
Friday May 18th
Mark & Cindy pushing the run on Thursday's WOD...
Squat Snatch
3, 3, 3
“Sandy”
4 Rounds for time:
10 Wall Balls (20/14#)
Bear Crawl (20 yards)
10 Burpee Box Jumps (24″/20″)
Walking Lunge (20 yards)
Post Snatch Loads & Times to Comments!
Reminder: Mini-Social for Sandy tomorrow after the 6:30AM WOD. Feel free to stay an extra few minutes for some fruit and coffee and reminisce about Sandy’s awesomeness.
Carrie's First Pull Up!!!
Thursday May 17th
Eddie is a monster.. Have you guys seen some of his numbers lately?
Skill – Turkish Get Ups
20 minutes of practice. If your technique is proficient, work up to a 1RM on each arm. Try to get at least 10 reps on each side throughout the course of the session. Core tight, and shoulder active “punching” toward the ceiling throughout the entire movement.
“Ocean State Master’s #1″
AMRAP 10
12 Deadlifts (95/65)
9 Hang Power Cleans
6 Shoulder 2 Overhead
200 M Run
1 minute rest, and then immediately into:
AMRAP 2
KB Swings (1.5/1)
RX+ = 135/95 Barbell, 2 pood KB
L2 = 75/55# Barbell, 35/25# KB
L1 = 65/45# Barbell, 25/20# KB
Post Rounds & Total KB swings to Comments!
This workout is from the Ocean State Throwdown happening June 9th. Our own Paul Jarosik & Mike Mello will be competing for FCF. Is anyone else game?
Coach’s Notes: The prescribed weight on the barbell may be lighter than you are used to seeing. Push the pace on the runs and drill your technique on the barbell. Your form should be extra crisp at these weights and it should be done with as little rest as possible if scaled appropriately to your capacity.
The 2 minute segment at the end is a mental grind. How long can you go unbroken on the Kettlebell? Its only 2 minutes. Stay tough.
Burpees are just the best...
Wednesday May 16th
“Jackie”
For time:
Row 1000 m
50 Thrusters 45#
30 Pull Ups
Post Times to Comments!
I am sad to announce that two of our long-standing, amazing members will be leaving us soon. Sandy Riel and Jonathan “Plain White Tee” will be completing their final WODs with us this week. Sandy is transitioning to a new career and can no longer make the swing through Watertown to FCF, but will be continuing her strive for elite fitness with CrossFit Reach in Acton. PWT is headed home to Virginia with plans to head to Boot Camp for the Marine Corps.
Friday morning (5/18) we will be having a small social with some coffee and fruit with Sandy after the 6:30 AM WOD. All of the morning folks are encouraged to come by if you can for her last day.
Jonathan was unsure of his schedule this week, but will be in when he can for the remainder of this week. If you see him in the evening classes, be sure to thank him for his courageous service to our country.
Be sure to tell them “See you soon”, not “Good-bye”, as they will both always be welcome at FCF. I speak for all of us when I say it has been an absolute pleasure coaching you for this long, and thank you so much for the opportunity. You are both incredible athletes, and even better people. Best of luck in all that you do.
Tuesday May 15th
Strength – Rack Jerk
1-1-1-1-1
“Hokey Pokey”
AMRAP 6
6 T2B
6 KB Snatch RH (1.5/1)
6 KB Snatch LH
Rest 3 minutes
AMRAP 3
3 T2B
3 KB Snatch RH
3 KB Snatch LH
Post Max Jerk and Rounds to Comments!!
Thanks to all who came out to KT & Flo Saturday!!
Coach’s Notes: A couple quick things to think about on this. Focus on driving yourself down and under the bar on the jerk, do not try to push it over your head.
For the WOD, try to match your # of rounds from the first half on the second segment.. It should be a sprint workout, minimize your rest periods. Sub K2E, Knee Tucks or Sit Ups as appropriate.
Monday May 14th
Alex
Back Squat
20 Rep Max
Cash Out
Tabata Push-Ups
Coach’s Notes:
No, that is not a typo. A 20 rep max is as much a physical challenge as a mental one. We will be doing this once a week for a 3 week cycle. This first week the weight selection will be a little bit of a challenge and you may likely find that it was too light and you could have gone with more, or too heavy and you may struggle a bit. Use this first week as a gauge and try something challenging but realistic and we will work with you from there. These 20 do not have to be all in a row without any break, but you cannot re-rack the bar, once you take it off, it is you versus the bar for 20 reps, whether it takes 40 seconds or 3 minutes.
Sunday May 13th
Happy Mother’s Day!
Heather Bergeron.. CrossFitting 8 months pregnant.. totally normal...
GET READY TO SQUAT TOMORROW!!!
Saturday May 12th
5:30 Class during "Tsunami"
REMINDER: Starting today, Saturday morning will now have 2 classes
9 AM & 10AM!!!
“Lotta Tabata”
Athletes will perform one Tabata cycle (8 rounds of 20 : 10 :: Work : Rest, 4 minutes total) at each of the following stations:
1) Row (calories)
2) Push press (45/35)
3) KB Swings (1.5/1)
4) Shuttle sprints
5) Ball Slams (20/14)
1 Minute Plank Hold in between each of the 5 stations. 25 minutes total.
Score is lowest amount of reps, calories, or sprints completed in a given 20 second interval.
Post Scores to Comments!!
Coach’s note: In Tabata, each work segment should be a high output effort, don’t sandbag yourself with a low score in the early rounds. Get after it early and see if you can set the bar high and keep your pace throughout the 4 minutes.
Friday May 11th
Tom & Leigh working on their L-Sits
Strength- Weighted Pull-Up
5, 5, 5, 5, 5
Notes: If pull-ups are a weakness, the substitution for this strength work today will be either 5 sets of max rep pull-ups with no additional weight (as strict as possible), or 5 sets of max rep banded pull-ups, using the same band for all 5… Try to accumulate as many reps as possible if you are not adding weight. For those adding weight, do a couple warm-up reps to get a feel for where you are at and try to do all 5 sets at one weight if possible.
“Brass Monkey”
5 Rounds for time:
6 Ring Dips
10 Plate Burpees (35/25)
30 Double Unders
Post Times to Comments!!
Completely Random Coaching Tip:
Wear clothes you love to work out in to the gym, and never wear them when you are hanging out or being a couch potato. I know this is silly, but I swear it works and it has mental staying power. Just have a couple pairs of shorts, shirts, socks, tank tops, yoga pants, and whatever else you like as your “WOD uniform”. When you put them on, it’s on like donkey kong.
If you feel like a schlub coming in to WOD in the same sweatpants you wore all last week when you had a cold, you will perform like a schlub with a cold. Totally human nature. Don’t go crazy and buy out the entire lululemon factory outlet like KT (JK, love ya Katie), but having a few items you love makes a big difference. I have a pair of blue socks I call my PR socks, no joke. I’m a dork, deal with it.
Plain White Tee's evil twin brother...
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