Front Squats and Box Pushes
Strength
Front Squat 3-3-3-3-3
WOD
AMRAP 7
50′ Box Push
6 Burpees
12 Double Unders
Atlantic State Championships have been rescheduled for Sunday, March 3rd. This event will take place at North Shore CrossFit located in Danvers, MA. This is going to be a huge event and a great experience for those of you who want to learn more about Olympic Weightlifting. I’ll be competing that day against some of the best and I plan on going H.A.M. Hope you all can make it!
Lauren Tymon is running the Boston Marathon!!!
Help her reach her fundraising goal:
3 winners will receive a pair of Vibram FiveFingers!
1 Winner will receive a TriggerPoint Grid!
$10.00 for 1 Raffle Ticket
$15.00 for 3 Raffle Tickets
*Winners will be picked Friday, February 22nd*
All proceeds go to the Boston Arts Academy
Donate online (write “Raffle” in the comments) or leave cash with Yosh. He will check you off for the number of tickets purchased.
Donation Website:
http://bostonartsacademymarathon.myetap.org/fundraiser/2013/
(Choose Lauren Tymon’s page)
Thank you so much for your support! I hope to kick some ass!
Since this past Saturday was cancelled due to Nemo, Nick and I will be running Kipping Pull-Up skills session this Saturday, February 16 at 9am. This is before the regular 10am WOD, and this is a FREE session that will not count towards your weekly total. There is no sign up or class size cap; just show up!
Come learn how to be more efficient with your pullups by using the power generated by your entire body. (And maybe even improve your WOD times!) If you are hesitant about signing up for the Crossfit Open because you don’t have unassisted pullups, this might help you overcome that final hurdle to competing in the largest fitness competition in the world!
Hatch Wk 11/Day 2
WOD: 6+50′
Great to see Marcos working out again. Super fun 5:30am class!
Thanks Shorty! I’m coming back, gradually. Wrist still hurting. Should have listened Yosh more about focusing on the elbows in the power cleans.
Having you, Cal, coaches and everybody from the CFSV community around really helps to come back and it is much more fun than training alone.
I will join the 5:30 am classes from now on.
BEST. DAY. EVER!!!!!!!!!!!!!!!!!!!!!!!!
squat squat squat. ONE MORE WEEK!
WOD: 5+6 burpees Rx.
Happy Calentine’s Day!
squat 5×5 @215, deadlift @315. then mandy suggestion: ghd situps x25, rest 1 minute. 3 rounds. and, of course, more shoulder mobility.
Some of you already know this, but I’m bailing on an Oly seminar w/ Jon North at cf newton this sunday on account of my shoulder. If anyone wants to take my place just let me know. Don’t worry about the cost or anything, at this point it’s just an empty spot so if you want to go just go (let me know and I’ll have them put your name on the list). NOTE: this is probably not a good idea unless you’re already fairly familiar with the lifts, as his teaching methods can be a little unorthodox. Otherwise it should be a very fun and informative day. If you have any questions about the suitablility of this for you ask Yosh or JT. They’ll probably say no, and they’re probably right.
man…can’t even GIVE it away. no love for the dark orchestra…
FS: 195# New 3 rep max. I need to do more of these.
WOD: 5+14 singles. I tried doing doubles in the first round since I’d just figured out how to alternate singles and doubles. Apparently I hadn’t learned how to do that after squatting and box pushing. Back to singles!
FS: 225# PR
WOD: 7 Rx
I LOVE my new jump rope. Despite it being slightly on the heavier side, I can finally do DUs when in a state of fatigue. This jump rope provides just enough feedback.
Also, good luck with the jump rope rat’s nest. I spent about 30 mins trying to clean it up before class…
What type of speed rope did you buy?
I bought my jump rope from Rx Jump Ropes. They have 5 different cables. I bought the elite 2.6 cable.
Check out all the cool handle designs. They can match your outfit! 😀
www . rxsmartgear . com/jump-ropes/?sort=pricedesc
Oh and BTW, I hit 60+ double unders with it today! Recall that I couldn’t make it to 10 DUs a month ago 🙂
I might Get one! I stringed 3 DU’s lol. Thanks for the link. See you sunday.
sweet! maybe time for another run at flight simulator…
Buying one today… I can string 2 or 3 right now – thanks!!
Front Squat: 245# PR Bitches (Oh and I almost broke the squat rack…woops)
WOD: 7+16 Rx
Front Squat – 245#
WOD – 3+3 up downs (no burpee jump); 10 cal row (for DUs)
Thanks 7p.
Squatting in Front: 215#, match PR
WOD – 7 rx. I am le tired.
FS: 245#, been stuck here for a while. Guessing morning class and not being fully awake didn’t help.
WOD: 6+1(burpee)Rx, didn’t push myself as much as I should in retrospect. Will just have to make up for it tomorrow.
FS 135# went for 140 # and failed on 2. No PRs today.
WOD 6 & 25′ w/ singles