Heavy Squats
Strength
High Bar Back Squat 2-2-2-2-2-2
*All sets done at 90% of 1RM
WOD
3 rounds
5 Strict HSPU (no-kip)
10 Strict Pull-ups (no-kip)
15 Ball Slams
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!
Olivia Peters is trying to organize a team to represent CrossFit Somerville at the Climb for Hope! The Climb for Hope is a race up 46 flights of stairs located at 1 International Place and takes place on April 1st. This stairclimb raises money for Wediko Children’s Services, who provide mental health services for children in the Boston area. If you have any questions feel free to email her at olivia.n.peters@gmail.com or refer to the poster next to the white board.Â
Lauren Tymon is running the Boston Marathon!!!
Help her reach her  fundraising goal:
3Â 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!
Wk 12/Day 2 – Final Day of the Hatch Squat Cycle
WOD: 10:36 (w/2 abmats)
Started this one off Rx, but quickly realized that wouldn’t last. This was a very humbling workout and I am extremely grateful for Marcos helping me out during the end. Thank you very much Marcos! Great job 5:30am!
But you did everything! I was just there yelling at you…
Strength: 135#. I feel like I haven’t tested my 1RM for awhile, and that may have been a little light? Eating right and working out is really improving my strength quickly…
WOD: 9:12, with rx pull ups and 1 abmat. The pull-ups got tough quickly, but using mixed grips and chin-ups helped push me through. I tried to go with minimal rest, but I think I broke up the sets to: 4, 3, 3… 4, 2, 2, 2… then 3, 2, 2, 2, 1. Oof.
FINALLY DONE SQUATTING
WOD: 8:52 (i think?) with 1 abmat and 5 rx dead hangs and 5 red banded dead hangs. hahah. it’s comical how much i rely on my kip for everything.
great work 5:30!
HBBS: 270# across
It was nice having a heavy back squat session. I needed that.
WOD: 6:46 (135# strict press sub for HSPU, red band PU, and 30# ball)
An overall brute strength day at CFSV. Feel the PUMP!
high bar back squat – 245#
WOD: 6:09 rx
HBBS 280#
WOD: 6:40 with Red and 1 ab mat.
Like shorty said very humbling WOD
Special shout out to Renee beasting the WOD, def. could have done without the red ban! Great job 7pm class!
HBBS: 150# across
WOD: 5:07 1 abmat and red banded pull ups
Based on how quickly I moved through this perhaps I should have challenged myself to unbanded pull ups. I can do them. It would have taken me longer, sure.
Today felt good. I have a confession: I took BCAAs before class today. I had never taken them before. It feels like I just stepped into the world of performance enhancing drugs. I never use protein powder and rarely take fish oil because I know the kind I have is crappy stop and shop useless stuff. I need to up my game in that department and do welcome your suggestions. Or suggestive whistles. Whatever works.
stronger faster healthier has very high quality products, and is local(ish)!
http://www.strongerfasterhealthier.com/
protein and fish oil, maybe especially the fish oil..
Yep! I tried that recovery stuff and the fish oil for the first time tonight. Lovin’ it !
You can’t go wrong with protein powder and fish oil. That’s all I take.
HBBS: 255#
WOD: 10:03 Rx. 3rd round of HSPU took forever but I got it all done!!
HBBS: 275#
WOD: 7:37 Rx, I paced myself well enough that I didn’t fail any HSPU attempts. Not sure if that’s good or bad.
WOD 2:
EMOM 8 minutes
Even minutes 30 DU
Odd minutes 15 burpees
started at 310, but had to drop to 300 for sets 4,5,6 (set 5 sucked, then I blasted through set 6; weird)
WOD: 7:27 with green band and green backpack.