Archive for December, 2009
« Previous EntriesWOD 12.31.09
Thursday, December 31st, 2009Strength Work: Power Cleans 3-3-3-3-3 followed by… 5 rounds of…. 1 Minute of Jump rope (Active Recovery) 1 Minute of MB Cleans (20/14) *record number of MB Cleans for the score Great job today Jeff….awesome having you join the 6 AMers this morning! Great job to the group that braved it in here today! As [...]
WOD 12.30.09
Wednesday, December 30th, 2009Partition as Needed… 3- 500M Rows 120 Wall Balls (20/14) 120 DB OH Sit Ups (20) 120 KB SDLHP (2/1.5) *emphasis is on consecutive reps Keith and I want to thank all of the trainers and CF L1 coaches who have helped in getting these guys ready for CrossFit and the competition ahead. We couldn’t [...]
WOD 12.29.09
Tuesday, December 29th, 2009Barbell Complex 3 rounds for time…. 6 Deadlift (115/75) 6 Bent Over Rows 6 Hang Cleans 6 Push Press 6 Back Squats *the bar cannot drop in between rounds….10 burpee penalty for each drop I want to acknowledge the gutsy performance of Di Shanahan today. You went Rx and never gave up on that round. You [...]
WOD 12.28.09
Monday, December 28th, 2009SKILL Work: Pistols, Dead Hang Pull Ups, L-Hold Pull Ups followed by… AMRAP 20 1 Spiderman Crawl 8 Pistols (total) 2 L-Pull Ups (or Dead Hangs or work on the eccentric L-Holds) 10 GHD Sit Ups
Sunday Morning Service, 12/27/09
Sunday, December 27th, 2009Warm-up/Stretch Shoulder Press 3-3-3 Then: Row 5000m. While not the most exciting of WODs, rowing 5k falls into the “need to do” category more than the “want to do” category. Great job today focusing on power output vs stroke rate. Enjoy the rest of your weekend! Go Patriots!
Boot Camp Test Day!
Thursday, December 24th, 2009Congratulations to Jenna, Rob, Kelly and Tina! Fantastic results to the end of our boot camp. You all worked extremely hard and were diligent to finish the camp! Get ready for January 4th! It is going to knock your socks off! Have a great Holiday and I am very proud of you! Coach Keith!
Success Story
Thursday, December 24th, 2009My CrossFit journey By Scott Pachucki My annual physical in December 2007 resulted in some unwanted although not totally unexpected news. My past had finally caught up with me. At 43 years old I was nearly 40 pounds overweight, my cholesterol was over 260 and my blood pressure was much higher than it should be. [...]
12 Days of CrossFit
Thursday, December 24th, 200912 Days of CrossFit 1-100 yard dash 2-Handstand Push Ups 3-Box Jumps 4-Push Ups 5-Pull Ups 6-KB Swings 7-Double Unders 8-Wall Balls 9-OH Squats 10-Burpees 11-Push Press 12-Toes to Bar *complete just like the song The 12 Days of Christmas 1-100 yard dash 2-Handstand Push Ups + 1-100 yard dash 3-Box Jumps + 2 HSPU [...]
Registration for the Games is open!
Wednesday, December 23rd, 2009Hello all, Registration for the CrossFit Games regional qualifiers is officially open. Please note that this registration applies ONLY to the individual qualifier. The event will take place on March 20-21, 2010 in Milford, CT. The top 30 men and women from the event will move on to the sectionals in Albany in May. If [...]
WOD 12.23.09
Wednesday, December 23rd, 2009Skill Work: GHD followed by… 3 Rounds for time…. 15 Back Squats (100/155) 20 Box Jumps (24″) 10 Weighted 1-Arm GHD Sit Ups 10 GHD Back Extensions Schedule Reminder: Christmas Eve 8 AM Only…bring a friend, a co-worker and/or a family member! Christmas Day: No Classes Saturday 8 AM Open Gym Sunday 9 AM Sunday [...]
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