Welcome to Crossfit Bostonhttp://www.crossfitboston.com/home/Sat, 13 Mar 2010 00:00:13 +0000en-USSquarespace Site Server v5.9.2 (http://www.squarespace.com/)031210F@t BoiiiSat, 13 Mar 2010 00:00:10 +0000http://www.crossfitboston.com/home/2010/3/13/031210.html143234:1370909:6990124
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: Review movements of BB complex + Skill transfer exercises of Burgener Warm-up

Power: Power Clean
10 x 2

then

Conditioning: 5 rounds of 5 BB complex
Deadlift+
Power Clean+
Front Squat+
Push Press+
Back Squat+
Behind the neck Push Press

Male            Female
A - 135         88
A/I - 105      65
I - 88           55 
B - 65           45

***The 9am class will be all levels.  The 10am class will be for beginners only and there may not be any conditioning workout at that time.  All Intermediate - Advanced athletes should take note and attend appropriately. ***

]]>http://www.crossfitboston.com/home/rss-comments-entry-6990124.xml031210F@t BoiiiFri, 12 Mar 2010 10:00:00 +0000http://www.crossfitboston.com/home/2010/3/12/031210.html143234:1370909:6982940
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: 15 Clean and Press (M-40kg, F-25kg)

Strength: 
Back Squat
3 x 5 r

Jerks
3 x 3 r
 
Post loads to comments.

]]>http://www.crossfitboston.com/home/rss-comments-entry-6982940.xml031110F@t BoiiiThu, 11 Mar 2010 00:00:32 +0000http://www.crossfitboston.com/home/2010/3/11/031110.html143234:1370909:6970094
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 10 x 2r each:
Handstand push-ups
 -Beginner - hold handstand against wall
 -Intermediate - perform handstand negative to floor or perform ROM to 1 AbMat
 -Advanced Intermediate - Full ROM to the floor
 -Advanced - Paralletes
Pistols (each leg)
 -Beginner - ROM to a 20" plyo box
 -Intermediate - ROM to a 12" plyo box
 -Advanced Intermediate - Full ROM with counterweight or Full ROM
 -Advanced - Full ROM with load in the rack

Conditioning: "Baseline"
For time
500m row
40 Squats
30 Sit-ups
20 Push-ups
10 Pull-ups

Beginner-Scaled, Rx'd but slower than 8 minutes
Intermediate-Rx'd between 5:30-8:00
AdvancedIntermediate-Rx'd between 4:00-5:30
Advanced-Rx'd Faster than 4:00

Post efforts to comments.

]]>http://www.crossfitboston.com/home/rss-comments-entry-6970094.xml031010F@t BoiiiWed, 10 Mar 2010 00:00:56 +0000http://www.crossfitboston.com/home/2010/3/9/031010.html143234:1370909:6947585I sent out a "State of the Union" e-mail to all members Tuesday afternoon.  If you did not receive it in 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.

]]>http://www.crossfitboston.com/home/rss-comments-entry-6947585.xml030910F@t BoiiiTue, 09 Mar 2010 01:00:19 +0000http://www.crossfitboston.com/home/2010/3/9/030910.html143234:1370909:6946735
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.

]]>http://www.crossfitboston.com/home/rss-comments-entry-6946735.xml030810uF@t BoiiiMon, 08 Mar 2010 10:15:00 +0000http://www.crossfitboston.com/home/2010/3/8/030810.html143234:1370909:6941223
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.

]]>http://www.crossfitboston.com/home/rss-comments-entry-6941223.xml030710F@t BoiiiSun, 07 Mar 2010 00:00:17 +0000http://www.crossfitboston.com/home/2010/3/7/030710.html143234:1370909:6921440

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.

]]>http://www.crossfitboston.com/home/rss-comments-entry-6921440.xml030610F@t BoiiiSat, 06 Mar 2010 00:00:31 +0000http://www.crossfitboston.com/home/2010/3/6/030610.html143234:1370909:6921307

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.

]]>http://www.crossfitboston.com/home/rss-comments-entry-6921307.xml030510F@t BoiiiFri, 05 Mar 2010 00:00:53 +0000http://www.crossfitboston.com/home/2010/3/5/030510.html143234:1370909:6909217

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.

]]>http://www.crossfitboston.com/home/rss-comments-entry-6909217.xml030410F@t BoiiiThu, 04 Mar 2010 03:20:51 +0000http://www.crossfitboston.com/home/2010/3/3/030410.html143234:1370909:6901661

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.

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