Wednesday, August 27, 2014

WOD - THURSDAY, AUGUST 28TH 2014





WARM-UP
400M RUN
2 X 30 - PARTNER ASSISTED LEG RAISES
REVIEW AND DRILL POWER SNATCHES AND OHS

STRENGTH
FRONT SQUAT - 4X3@93% OF YOUR 3RM.
1 SET EVERY 3 MIN

WOD
EMOM 12 MIN (ALL IN SAME MIN)
2 WALL-CLIMBS
3 POWER SNATCHES (155/105)
4 OHS

RESULTS FROM 8/27/14


Tuesday, August 26, 2014

WOD - WEDNESDAY, AUGUST 27TH 2014

ROB TRYING TO KEEP UP WITH HIS 7PM CLASS!

6AM!

NEED A LITTLE HELP FROM A FRIEND! PAT AND MORDY!

VINNY AND JENN!



WARM-UP
1 MIN DOUBLES
250M ROW
10 STRICT PULLUPS
3 SETS - 1 MIN ON 1 MIN OFF BICYCLE CRUNCHES

STRENGTH
5 SETS TO FIND 5RM WEIGHTED STRICT PULLUP - INCREASE WEIGHT EACH SET
NO STRICT PULLUPS = MAX WEIGHT NEGATIVE :45 SEC

WOD
4 ROUNDS EACH FOR TIME
750M ROW
15 LATERAL JUMPS OVER THE ROWER
REST 1:1

RESULTS FROM 8/26/14

Monday, August 25, 2014

WOD - TUESDAY, AUGUST 26TH 2014

* MARK YOUR CALENDARS FOR NEXT WEEKS OPEN GYM! 
     Chris, our physical therapist and exercise physiology fanatic has created physical performance tests specific for CrossFit athletes.  The tests are awesome and they can really help you identify strengths and weaknesses, give you advice on how to improve, and even burn calories more effectively.  He’s having a grand opening of sorts and is offering to test all of us on Saturday August 30th at 9:45-12!
Let’s all support Chris and VO2themaxx.  All tests are FREE that day so take advantage – you’re going to want to take all four of them!  Check out the sign-up sheet in the gym for more info on the tests.


KRISTIN/KAYLAN/KEV AND THE OG HANGIN AFTER CLASS!

AMANDA!

SNE!

THE FAN CLUB!

KIERAN FLEXING IN HIS IRON GEAR!

MICHELLE!

MOTISI!


WARM-UP
400M RUN
:30 HS HOLD
10 PVC PIPE GOODMORNINGS
MOBILITY (SPLIT/COUCH/SPIDER)
10 KB SWINGS (LIGHT/MED/HEAVY) (ARMS EXTENDED)

STRENGTH
FIND 1RM SHOULDER PRESS
AFTER EACH SET OF SHOULDER PRESS COMPLETE 15 V-UPS - NO MORE THAN 5 SETS

WOD
5 ROUNDS
400M RUN
20 KB SWINGS (70/53)

RESULTS FROM 8/25/14

Sunday, August 24, 2014

WOD - MONDAY, AUGUST 25TH 2014

* MARK YOUR CALENDARS FOR NEXT WEEKS OPEN GYM! 
     Chris, our physical therapist and exercise physiology fanatic has created physical performance tests specific for CrossFit athletes.  The tests are awesome and they can really help you identify strengths and weaknesses, give you advice on how to improve, and even burn calories more effectively.  He’s having a grand opening of sorts and is offering to test all of us on Saturday August 30th at 9:45-12!
Let’s all support Chris and VO2themaxx.  All tests are FREE that day so take advantage – you’re going to want to take all four of them!  Check out the sign-up sheet in the gym for more info on the tests.


T2B

PULLUPS!

WARM-UP
1 MIN DOUBLES
:30 STEP UPS
:30 BOX JUMPS
20 PUSHUPS
TABATA HOLLOW BODY HOLD
REVIEW AND DRILL POWER CLEANS

STRENGTH
BACK SQUAT - 3X10 @90% OF 10RM

WOD
3 ROUNDS
10 POWER CLEANS (185/115)
15 T2B
20 PUSHUPS
25 BOX JUMPS (24/20)

PARTNER SUNDAY SCORES!

Saturday, August 23, 2014

WOD - SUNDAY, AUGUST 24TH 2014

* MARK YOUR CALENDARS FOR NEXT WEEKS OPEN GYM! 
     Chris, our physical therapist and exercise physiology fanatic has created physical performance tests specific for CrossFit athletes.  The tests are awesome and they can really help you identify strengths and weaknesses, give you advice on how to improve, and even burn calories more effectively.  He’s having a grand opening of sorts and is offering to test all of us on Saturday August 30th at 9:45-12!
Let’s all support Chris and VO2themaxx.  All tests are FREE that day so take advantage – you’re going to want to take all four of them!  Check out the sign-up sheet in the gym for more info on the tests.

** SUNDAY AT 2PM I WILL BE COMPETING IN BOSTON AGAINST THE MIAMI SURGE.  I WILL NOT BE ON UNTIL RACE 5.  THE BIG BOYS AND OUR STRONG GIRLS WILL BE BLASTING THRU WEIGHT IN RACES 1-4! GO TO WWW.NPGL.COM AND IT WILL BE STREAMED LIVE! 

 - HERE IS A WRITE UP ON MY TEAM AND A PREVIEW FOR TOMORROW.  NOT IN OUR FAVOR BUT READY TO ROCK!

WITH THE BIG GUYS AND OUR CARDBOARD LIFESIZE CUTOUTS!

THE FAM WORKIN OUT AT CROSSFIT LANDO!


WARM-UP
1 MIN DOUBLES
KB SWING (10 OF EACH WEIGHT)
10 BURPEES
REVIEW AND DRILL WORKOUT STANDARDS

WOD
* W A PARTNER AND ONLY 1 PERSON WORKING AT A TIME.

AMRAP 5 MINUTES
BURPEES = 1 PT
WALL CLIMB = 3 PTS

REST 2 MIN

AMRAP 4 MIN KB SWINGS
70# KBS = 4 PTS
53# KBS = 3 PTS
35# KBS = 2 PT
18# KBS = 1 PT

REST 2 MIN

AMRAP 3 MIN
SINGLE UNDERS = 1 PT
DOUBLE UNDERS = 2 PTS

REST 2 MIN

AMRAP 2 MIN
C2B PULLUPS = 2 PTS
PULLUPS = 1 PT

* SCORE EACH MOVEMENT SEPARATELY!

OLY CLASS!

ENDURANCE CLASS!





Friday, August 22, 2014

WOD - SATURDAY, AUGUST 23RD 2014

* MARK YOUR CALENDARS FOR NEXT WEEKS OPEN GYM! 
     Chris, our physical therapist and exercise physiology fanatic has created physical performance tests specific for CrossFit athletes.  The tests are awesome and they can really help you identify strengths and weaknesses, give you advice on how to improve, and even burn calories more effectively.  He’s having a grand opening of sorts and is offering to test all of us on Saturday August 30th at 9:45-12!
Let’s all support Chris and VO2themaxx.  All tests are FREE that day so take advantage – you’re going to want to take all four of them!  Check out the sign-up sheet in the gym for more info on the tests.

5PM!

MICHELLE!

WEIGHTED SITUPS!

PAT WORKIN ON HIS L-SIT! OR V-SIT!

COOK IS BACK AND ROCKIN W THE L-SIT!

KARISSA DAUGHTER WORKING ON HER BOX JUMPS!


OLYMPIC LIFTING WARM-UP
500M ROW
BARBELL CYCLING AND REVIEW STANDARDS FOR CLASS
MOBILITY (SPLITS/COUCH STRETCH)

OLYMPIC LIFTING CLASS
A. 17 MIN FIND 1RM SQUAT SNATCH
B. 17 MIN FIND 1RM SQUAT CLEAN AND SPLIT JERK
C. 3 MIN HOLLOW ROCK HOLD/2 MIN L-SIT HOLD/1 MIN PLANK HOLD - 6 MIN RUNNING CLOCK DO AS MUCH WORK AS YOU CAN

ENDURANCE WARM-UP
200M RUN
50 WEIGHTED ABMAT SITUPS (KEEP OUT PLATE FOR WOD)
25 KB SWINGS (KEEP OUT KB FOR WOD)
25 WALLBALLS
25 WALKING LUNGES

ENDURANCE CLASS
2 ROUNDS EACH FOR TIME:
800M RUN
200M RUN W 53#/35# KB
200M RUN W 45#/25# PLATE
200M RUN W 20#/14# MEDBALL
100M WALKING LUNGE (THE CREEPY CAT STORE NEXT DOOR AND BACK)

REST 4 MIN 

* SCORE EACH RD SEPARATELY! 

RESULTS FROM 8/22/14

Thursday, August 21, 2014

WOD - FRIDAY, AUGUST 22ND 2014

* GUYS HOPE EVERYONES WEEK IS GOING WELL AND EVERYONE IS SORE AND CRUSHING THE WORKOUTS POSTED!  JUST WANT YOU ALL TO KNOW MY COACHES OF THE BOSTON IRON HAVE ASSIGNED ME A STARTING POSITION FOR THIS SUNDAYS MATCH.  THE LAST 8 DAYS WE HAVE BEEN THROUGH A TRAINING CAMP OF 20 PEOPLE OF 10 GUYS AND 10 GIRLS TO WHICH THE COACHES PICKED THE TOP 5 MALES AND TOP 5 FEMALES TO REPRESENT OUR TEAM! MY TEAM AND I TEAM WILL BE COMPETING AGAINST THE MIAMI SURGE THIS SUNDAY AT 2PM IN BOSTON.  THE MATCH WILL BE STREAMED LIVE ON WWW.NPGL.COM .  MISS ALL YOU GUYS AND CANT WAIT TO GET BACK NEXT WEEK.

BOSTON IRON!
ANDREW GETS A MUSCLE-UP. CONGRATS BUDDY!!!


WARM-UP
1 MIN SINGLES
3 MIN ACCUMULATE AS MUCH TIME IN L-SIT AS POSSIBLE
(CAN USE RINGS/PLATES/PARRALLETTES OR HANG FROM BAR)
10 GOODMORNINGS
10 DEADLIFTS (START BUILDING UP TO WEIGHT FOR WOD)
REVIEW AND DRILL ROPE CLIMBS

WOD
"NPGL MASH UP"
2 ROUNDS
100 DOUBLES
10 DEADLIFTS (315/205)
20 C2B PULLUPS
3 ROPE CLIMBS

RESULTS FROM 8/21/14