WOD: Sat 10.26.2019 “2015 Regional Event 3”
NEWS
- SAT 11/2 at 10a in Wayland – Bonnie Chung DC, from Fiola Chiropractic and a regular at the 12:30p class, will be address the function of the FOOT as it relates to the ground along with ankle mobility. Bonnie will discuss how your feet are the foundation and a source of stability from the ground up, cover how foot and ankle positioning and activation affects knee positioning and movement up the chain and workshopping some exercises for the foot and ankle to address mobility in all three planes of motion. Sign up at front desk!
- SAT 11/23 at 10am in Acton – Martha Theirl PT, DPT, from Q4PT, will address the shoulder mobility, stability and exercises to maintain effective function and injury prevention. Sign up at the front desk!
WOD
“2015 Regional Event 3”
1 Mile Run
50 Overhead Squats (135/95)
100 Sit Ups
150 Double Unders
50 Sumo Deadlift High Pulls (135/95)
100 Box Jump Overs (24/20)
WOD Guidance & Goals:
The mile run is your warm up, go out at your 5k pace. Do overhead squats in sets of 10 and do one consecutive set of sit ups. Try for big sets of double unders and sets of 5-10 reps on the sumo deadlift high pull. Keep a steady pace on the box jump overs and push the last 25! There is a 26 minute cap.
Post Time to Comments. Compare scores HERE.
WOD: Fri 10.25.2019 “Open 20.3”
NEWS
- SAT 11/2 at 10a in Wayland – Bonnie Chung DC, from Fiola Chiropractic and a regular at the 12:30p class, will be address the function of the FOOT as it relates to the ground along with ankle mobility. Bonnie will discuss how your feet are the foundation and a source of stability from the ground up, cover how foot and ankle positioning and activation affects knee positioning and movement up the chain and workshopping some exercises for the foot and ankle to address mobility in all three planes of motion. Sign up at front desk!
- SAT 11/23 at 10am in Acton – Martha Theirl PT, DPT, from Q4PT, will address the shoulder mobility, stability and exercises to maintain effective function and injury prevention. Sign up at the front desk!
WOD
“Open 20.3”
“Diane”
21-15-9 reps of:
Deadlifts, (225/155)
Handstand push-ups
Then,
21-15-9 reps of:
Deadlifts, (315/205)
50-ft. handstand walk after each set
Time cap: 9 minutes
WOD Guidance & Goal: Number one: Set your back. Number 2: Do VERY manageable sets. Number 3: Scale movement or weight
Post Score to Comments. Compare scores HERE.
ENDURANCE
10 rounds
2 min hard
1 min walk
WOD: Thu 10.24.2019 “Ride It”
NEWS
- SAT 11/2 at 10a in Wayland – Bonnie Chung DC, from Fiola Chiropractic and a regular at the 12:30p class, will be address the function of the FOOT as it relates to the ground along with ankle mobility. Bonnie will discuss how your feet are the foundation and a source of stability from the ground up, cover how foot and ankle positioning and activation affects knee positioning and movement up the chain and workshopping some exercises for the foot and ankle to address mobility in all three planes of motion. Sign up at front desk!
- SAT 11/23 at 10am in Acton – Martha Theirl PT, DPT, from Q4PT, will address the shoulder mobility, stability and exercises to maintain effective function and injury prevention. Sign up at the front desk!
WOD
6 Rounds
10 Calorie Bike
10 Hang Power Snatch (95/65)
10 Calorie Row
Rest 3 Minutes
WOD Guidance & Goals:
When there’s a rest built into a workout you go all out! Finish the bike under 1 minute, hang power snatches should be unbroken, straight set of pull ups or 5/5 then sub 1 minute row. Target 3-4 minutes per interval.
Post Times to Comments.
Inspired by CFLP
WOD: Wed 10.23.2019 “Open 19.3”
WOD
“Open 19.3”
AMRAP 10
200′ Overhead Dumbbell Walk
50 Dumbbell Step Ups
50 Strict Handstand Push Ups
200′ Handstand Walk
WOD Guidance & Goal:
You only have 10 minutes, so push your pace! For the dumbbell walk, you can switch arms whenever you’d like. Try to switch arms every 25′ to give both shoulders equal work. Dumbbell step ups, you must alternate feet. Hold the dumbbell on your shoulder to save your arms for the handstand push ups. Handstand push ups are strict. Be smart and do small sets with short breaks never getting to a point where you’ll fail a rep. Handstand walks, get after it!!
Post Reps to Comments. Compare scores HERE.
ENDURANCE
8x400m, rest 2 min
BEAST COAST BARBELL: 10/21-10/26
Beast Coast Barbell: “Thicko Mode Cycle” week 9 week by Coach Jackson
Tuesday:
A) 5x(1+1+1) clean + front squat + jerk @80-90%
Wednesday:
A) 5×3 position snatch (floor/below knee/mid quad) @70
B) 3×1 snatch 80-85%
Thursday:
A) 5×3+1 front squat + jerk 80% of c&j
B) 3×2+1 front squat + jerk 90%
C) 1×1+1 front squat + jerk 95-100%
Saturday:
A) 5×3+1 Snatch pull+snatch @70%
B) 3×2+1 Snatch pull+snatch @75%
C) 3×1+1 Snatch pull+snatch @80%+
WOD: Tue 10.22.2019 “Graveyard”
WOD
“Graveyard”
12 Rounds
9 Wall Balls (20/14)
1 Clean + Jerk
WOD Guidance & Goals:
Complete wall balls unbroken for all 12 rounds. Coaches will help you build up to 75-80% of your 1 rep max for the clean and jerk. Target 10 minutes.
Post Time to Comments.
WOD: Mon 10.21.2019 “Wild Thing”
WOD
“Wild Thing”
Teams of 2
Complete 3 Rounds Each of:
500 Meter Row
400 Meter Run
*One partner completes a round while the other rests.
WOD Guidance & Goal: ALL OUT efforts. There’s a rest built in. Go for it!
Post Total Time to Comments. Compare scores HERE.
ENDURANCE
Today’s workout
WOD: Sat 10.19.2019 “My Way”
NEWS
MIDLINE SEMINAR: TODAY in Acton at 10am
WOD
“My Way”
10-8-6-4-2 Bar Muscle Ups
10-8-6-4-2 Power Cleans (165/115)
300 Meter Run
WOD Guidance & Goals:
Chip away at bar muscles with smaller sets and quick breaks, or go for big sets. Scaling options include; banded bar muscle ups, chest to bar pull ups or strict pull ups. Power cleans should be at a weight you can do 2-3 reps in a row. Target 20 minutes.
Post Time to Comments. Compare scores HERE.
WOD: Fri 10.18.2019 “Open 20.2”
NEWS
- MIDLINE SEMINAR: What the heck is your midline and how do you activate it?? TOMORROW Saturday, October 19th at 10am in Acton, Jamal will host a seminar on how to recruit the midline (abdominals, obliques and spinal erectors) correctly to assist you in almost all our CrossFit movements, let alone, functional activities outside the gym. Sign up at the front desk.
WOD
“Open 20.2”
AMRAP 20
4 Dumbbell Thrusters (50/35)
6 Toes to Bar
24 Double Unders
WOD Guidance & Goals:
Unbroken thrusters, unbroken toes to bar and big breath before hitting unbroken double unders. Start by doing round on the minute then on the :90. Target 15 rounds.
Post Reps to Comments.
ENDURANCE
5 miles