WOD Blog
Monday May 20th
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)..
Sunday May 19th
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!
Saturday May 18th
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.
Friday May 17th
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!
Thursday May 16th
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!!!!!!
Wednesday May 15th
BENCHMARKS!!
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.
Tuesday May 14th
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…
Monday May 13th
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!!
Sunday May 12th
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.
Saturday May 11th
Today is Allio’s send-off WOD!
Come wish him well before he heads to the west coast.
Partner WOD
“California Dreamin”
For Time:
800 m Run (together)
10-8-6-4-2
Strict Pull Ups
Squat Cleans (135/95)
T2B
Overhead Squat (135/95)
(25 Double Unders before switching each round)
800m Run (together)
(Exmple- After returning from the initial run, Partner #1 starts and performs 10 pull ups, 10 squat cleans, 10 T2B, 10 OHS while partner 2 rests… then partners both complete 25 DUs and Partner #2 does the round of 10. Continue in this pattern all the way until Partner #2 completes 2 reps of each, finish with 25 DUs.)
We will scale the whole workout appropriately as needed.
Post Times & Teams to Comments!!!
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