CrossFit Boston

I sent out a "State of the Union" e-mail to all members Tuesday afternoon.  If you did not receive it your mailbox, please email CrossFit Boston so that we can send you a copy of it.


Warm-up:
Foam Roll - 5 min

Mobility x 10 each:
-trunk twist
-golf swing
-Straight leg swing front + side
-inchworm+5 ea step foot to hand+ jump feet to hands
-high knee tuck + lunge

Trunk 2 x 10 each:
-jackknife
-superman
-opposite hand to opposite foot flutter kick
-shoulder bridges

Aerobic: Row 500m
rest :30
Row 500m

Perform both efforts at 80% of your max effort, ie if you consistently can row 1:30 for a 500m row then perform both of these at approximately 1:55.

Strength:
Deadlift
3 x 5 reps

Weighted Pull-ups
3 x max

Post all efforts to comments.

This past weekend's Arnold Classic.

Warm-up:
Foam Roll - 5 min

Mobility x 10 each:
-trunk twist
-golf swing
-Straight leg swing front + side
-inchworm+5 ea step foot to hand+ jump feet to hands
-high knee tuck + lunge

Trunk 2 x 10 each:
-jackknife
-superman
-opposite hand to opposite foot flutter kick
-shoulder bridges

Skill 2 x 10:
Pistols
Skin the cats

Conditioning: "Kelly"

Advanced - 5 rounds
Run 400m
30 Box Jumps, 24" box
30 Wallball shots, (M-20#, W-14#)

Intermediate - 3 rounds
Run 400m
30 Box Jumps, 24" box
30 Wallball shots, (M-20#, W-14#)

Beginner - 3 rounds
Run 200m
15 Box Jumps, 20" box
15 Wallball shots, (M-20#, W-14#)

Post efforts to comments.

Warm-up:
Foam Roll - 5 min

Mobility x 10 each:
-trunk twist
-golf swing
-Straight leg swing front + side
-inchworm+5 ea step foot to hand+ jump feet to hands
-high knee tuck + lunge

Trunk 2 x 10 each:
-jackknife
-superman
-opposite hand to opposite foot flutter kick

Aerobic: 4 x :15
Jumping Jacks
Squats
Mountain Climbers
Squat Jumps

Skill Transfer: Burgener Warm-up

Power: Power Snatch
5 x 3

Post efforts to comments.

Warm-up:
Foam Roll - 5 min

Mobility x 10 each:
-trunk twist
-golf swing
-Straight leg swing front + side
-inchworm+5 ea step foot to hand+ jump feet to hands
-high knee tuck + lunge

Trunk 3 x :10 each on parallettes:
- L tuck
- Low L sit
- L sit

Skill: 20 minutes on Overhead squats and Snatch balances
work up to moderately heavy weights but work in sets of 3 reps.

Conditioning: Complete every minute on the minute for 10 minutes
3 Pull-ups
6 Push-ups
9 Air Squats

If you are training for sectionals

Complete every minute on the minute for 10 minutes
6 Pull-ups
12 Push-ups
18 Air Squats

Post efforts to comments.

Warm-up:
Foam Roll - 5 min

Mobility x 10 each:
-trunk twist
-golf swing
-Straight leg swing front + side
-inchworm+5 ea step foot to hand+ jump feet to hands
-high knee tuck + lunge

Trunk 2 x 10 each:
-jackknife
-superman
-opposite hand to opposite foot flutter kick

Skill: 10 minutes of handbalancing
10 minutes of Power Snatch with empty barbell

Conditioning: With a partner not for time
3 rounds
5 deadlifts, (50% of your 3x5 working sets from Wednesday)
4 resisted bear crawls
3 strict pull-ups

Partner 1 completes one round and then rests while Partner 2 completes one round.  Continue as such until each partner has completed 3 rounds.  Post your load to comments.

Warm-up:
Foam Roll - 5 min

Mobility x 10 each:
-trunk twist
-golf swing
-Straight leg swing front + side
-inchworm+5 ea step foot to hand+ jump feet to hands
-high knee tuck + lunge

Trunk 2 x 10 each:
-jackknife
-superman
-opposite hand to opposite foot flutter kick

Skill: Footwork of the Jerk

Power: Jerk
5 x 2 reps

then

Strength: Back Squat
3 x 5 reps

Post efforts and progress updates to comments.

Warm-up:
Foam Roll - 5 min

Mobility x 10 each:
-trunk twist
-golf swing
-Straight leg swing front + side
-inchworm+5 ea step foot to hand+ jump feet to hands
-high knee tuck + lunge

Trunk 2 x 10 each:
-jackknife
-superman
-opposite hand to opposite foot flutter kick

Conditioning:
Complete as many rounds as you can in 5 minutes of
10 DB Clean
10 Pull-ups

rest 2 minutes

Complete as many rounds as you can in 5 minutes of
20 KB swings
10 Handstand push-ups

rest 2 minutes

Complete as many rounds as you can in 5 minutes of
10 Overhead squats, (M-135, W-85)
10 Burpees

Post efforts for each AMRAP to comments.

Just a reminder that there will not be a 4pm class today.  We apologize for any inconvenience.

ALSO

THIS SUNDAY: March 7th, CrossFit Fenway is hosting a workshop from 1:00pm to 3:30pm.

Partner Acrobatic Conditioning
with Ellen Waylonis and Roger May

http://www.yogawithellen.com/about.html

Why only lift free weights when you can lift your friends too? One part circus, one part strength training, this workshop combines partner conditioning and acrobatic skills to create a fun, intense, and entirely original workout. Working in pairs and small groups, you’ll learn circus-style tricks and skills, as well as partner conditioning techniques (partner push-ups!) to build stability, strength, and flexibility.

Come alone and meet new friends, or bring a partner. No prior acrobatic experience required. $30 per person for this 2.5 hour class.

Contact JT for details on how to register.

Warm-up:
Foam Roll - 5 min

Mobility x 10 each:
-trunk twist
-golf swing
-Straight leg swing front + side
-inchworm+5 ea step foot to hand+ jump feet to hands
-high knee tuck + lunge

Trunk 2 x 10 each:
-jackknife
-superman
-opposite hand to opposite foot flutter kick

Skill 3 x 5 reps:
-pistols
-handstand push-ups
-weighted dips

Strength:
Deadlift
3 x 5 reps

Push Press
5 x 3 reps

Post efforts to comments.

Warm-up:
Foam Roll - 5 min

Mobility x 10 each:
-trunk twist
-golf swing
-Straight leg swing front + side
-inchworm+5 ea step foot to hand+ jump feet to hands
-high knee tuck + lunge

Trunk 2 x 10 each:
-jackknife
-superman
-opposite hand to opposite foot flutter kick

Skill 3 x 10 reps:
-pistols
-handstand push-ups
-dips

Conditioning: Row 500m
Repeat 5X with 1 minute rest between efforts.

Post each 500m split to comments.

Update on Tuesday, March 2, 2010 at 4:42PM by F@t Boiii

Due to scheduling conflicts, the 4pm class tomorrow 3/3 will be canceled.  Sorry for any inconvenience.

Warm-up:
Foam Roll - 5 min

Mobility x 10 each:
-trunk twist
-golf swing
-Straight leg swing front + side
-inchworm+5 ea step foot to hand+ jump feet to hands
-high knee tuck + lunge

Trunk 2 x 10 each:
-jackknife
-superman
-opposite hand to opposite foot flutter kick

Aerobic: 30 Clean and Press
M-40kg
W-25kg

Power: Power Clean
5 x 3 reps

Try to increase the weight by 2-5% from 021510.