WOD: Wed 04.03.2019 “High Hopes”
WOD
“High Hopes”
3 Rounds
400 Meter Run
30 Calorie Row
20 Burpees
Rest 3 Minutes
WOD Guidance & Goal: The 400m run at your 1 mile PR pace, fast but not all out. Row 30 calories with the same intensity as your run. Sprint your burpees with anything you have left in the tank. Target 5 minutes.
Post Intervals to Comments.
DAYBREAKER of the MONTH: Willis + Joe
About Willis
Hi. I’m Willis. But here’s the thing, and this might shock you; I have a first name. Didn’t know that? It’s ok. People I have worked out with, side by side, for years are probably learning that right now, as well. My name is Chris. Nice to meet you.
I live in Stow (MA, not VT) with my wife. We moved way out into the country about 10 years ago after being based in downtown Boston for the prior 15 years. But being based somewhere doesn’t mean you actually get to live there much. In those prior 15 years, I lived in or commuted to The Hague (Netherlands), Las Vegas, NYC, and Jacksonville, FL for work. I’ve been in the software space since 1996, and I’m currently the chief marketing officer for a German artificial intelligence company called Acrolinx. When you notice that I am not at the gym for full weeks at a time, I am probably in Berlin where our HQ is located.
I don’t have a particularly “fit” history. Traveling all the time in the 2000s led to the forced removal of all scales from our house as I progressively ballooned to what I didn’t recognize was an “embarrassing weight.” In 2013, I entered a company weight loss competition and, well… starved myself for 3 months, losing a pound a day. When the competition ended, I had lost 68 pounds, and walked into a CrossFit box for the first time. About 3 months into my CrossFit experience, rumors of a CFGames-Winning Celebrity Crossfit Coach started to radiate through the community in Sudbury/Wayland. And on Thanksgiving Day 2013, I met Mel Ockerby for the first time. I am still starstruck to this day
1- What keeps you coming back to CrossFit each day?
The coaching, the community, and the training. I’m a Wayland 5:30am person (mostly). That means that my primary coaches are Mel and Michele. That’s been consistent for as long as I can remember, and I feel like I couldn’t have better coaching support. I travel to a lot of boxes all over the world and have an opportunity to work out with some pretty high-profile coaches, but at the end of the day, our coaching staff is, hands-down, the most supportive and experienced. Beyond the coaching, the thing that gets me out of bed at 4:15am every day (I live far away) is the people that comprise this community. I remember when I had “gym friends.” That was a long time ago. Now I have “friends” and “non-gym friends.” And my friends are amazing! And finally, our programming is amazing. Equal parts achievable and aspirational. I didn’t know that I was competitive before starting CrossFit. Apparently I am. And our programing drives that competitive nature.
2- What was your college major? Tell us what led you to that choice. How does it contribute to your life today?
I graduated from Gettysburg College with a major in Theatre Arts and a minor in Philosophy. I started college in the pre-med program, but Biology was at 8:00am and that wasn’t great for me, and, as it turned out, you could smoke in the classroom in the Theatre department, so why not bet the rest of my life on that? I remember waking up every morning my senior year thinking “oh no… what have I done?” But as it turns out, theatre direction is incredibly relevant to my day-to-day. As a manager, I have to pick the best talent, provide them with context and basic blocking, and then help them own their roles and perform to the best of their ability. Seems to be working so far…
3- What’s your guilty pleasure movie? If there was a movie produced about your life, who would play you and why?
I had to think about this one. My guilty pleasure movie is “Volunteers,” the 1985 comedy staring Tom Hanks. He plays Lawrence Bourne III, an Ivy League educated son of a wealthy business magnate who, in order to avoid paying a poker debt, trades places with his room mate and stows away on a plane taking a group of young people (including John Candy and Rita Wilson) to Thailand to serve in the Peace Corps. You should watch it. It’s amazing. You’ll recognize a lot of “me” in the Lawrence role. Or maybe it’s the other way around. Now, that said, I would get and executive producer credit, final cut, and casting input. I would suggest that we bring in Patrick Wilson, Matthew McConaughey, and Benedict Cumberbatch. They all have the range, I just need to see who wants it most.
4- Around the box you’re known for your love of new gadgets and gear. Of all the Kickstarter’s and other merchandise you’ve purchased what is your favorite?
Ok, yeah. I have a bit of a Kickstarter problem. I have backed close to 100 projects so far. Its hard to pick a “best.” I found my favorite denim brand (Barbell Denim), a heated jacket (Ravean) and even liquid sprayable exotic salts (Salty Sea Culinary) on Kickstarter. I’m currently waiting on the Stealtho Desk Organizer, and the Genius Supercharged Smart Carry-On luggage to arrive (both are due to be delivered in May).
5- What’s your spirit animal (an animal that represents you)?
Not sure about spirit animal, but my Patronus is a stag, so…
About Joe
I am a sophomore at Acton-Boxborough Regional High School. I’m a very active student and prioritize my academics highly. However, I am still very passionate about music and tennis. I am a member of the school marching and concert band. Last year, I played second singles on my school’s tennis team. In my free time, I enjoy watching comedy television shows and listening to music.
1 – Tell us about your Crossfit journey so far, what have you learned about yourself, and what keeps you coming back?
I started Crossfit 2 years ago. I originally did it to build strength and to cross-train for tennis. Since then, even with a more busy schedule, I still try to come to Crossfit regularly, so I can stay in shape when I am not exercising as much as I’d like to. The WODs always push me to lengths of exertion that I would never have discovered otherwise. Although I usually feel exhausted directly following a workout, the overall positive effect that it has on my life is clear. I am able to sleep easier at night and wake up more energized. As a whole, I feel more confident and positive about myself and my strength. On the tennis court, I am quicker, more explosive and able to last longer in tough matches. Crossfit always pushes me to find my greatest self in the gym, and it reflects onto my daily life.
2 – Tell us something that would surprise us to hear you’ve done.
Last year I played percussion for my school musical, but I had to teach myself to play the marimba, timpani and xylophone in order to do it.
3- What are your plans for the Spring?
The high school tennis season starts in Spring; I hope to play singles for my team. While this means I will be busier, I hope to still be able to continue coming to Crossfit when I have the chance. I want to become more fit and continue to build my endurance with a greater priority on physical fitness and healthier eating habits.
WOD: Tue 04.02.2019 “Holleyman”
WOD
“Holleyman”
30 Rounds:
5 Wall Balls (20/14)
3 Handstand Push Ups
1 Clean (225/155)
Post Time to Comments. Compare scores HERE.
Holleyman
U.S. Army Staff Sergeant Aaron N. Holleyman, 27, of Glasgow, Montana, assigned to the 1st Battalion, 5th Special Forces Group, based in Fort Campbell, Kentucky, was killed on August 30, 2004, when his military vehicle hit an improvised explosive device in Khutayiah, Iraq. He is survived by his daughters Shelby and Erin, son Zachary, parents Ross and Glenda, and siblings Kelly and Daniel.
WOD Guidance & Goal: Unbroken wall balls and handstand push ups. Choose a weight for the clean that’s no more than 80% of your 1 rep max. Target under 1 min per round.
BEAST COAST BARBELL: 4/1-4/16
NEWS
- Weightlifting shoes
- a singlet (if you don’t plan on competing in a real meet later on its not a big deal)
- Optional: knee sleeves/wraps, belts, wrist wraps, tape
- Snacks, food, celebratory adult beverages
-Coach Jackson
WOD: Mon 04.01.2019 Overhead Squat + Snatch Balance + Snatch
WOD
Overhead Squat
5-5-5
Snatch Balance
3-3-3
Snatch
1-1-1
WOD Guidance & Goal: The overhead squat and snatch balance will be done from the rack. Coaches will help you build to 75% of your 1 rep max overhead squat for the 3 sets of 5. For the snatch balance, drop down in weight and practice quickly dropping under the bar. And for the snatch, work up to 80-90% of your 1 rep max. All movement sets are done across at the same weight.
Post Weights to Comments. Compare scores HERE.
ENDURANCE
5 sets
3 min moderate, 2 min easy
WOD: Sat 03.30.2019 “The Nittany Lion”
NEWS
- ROW CLINIC: Today at 8am in Acton
- SUN: RNG IN WAYLAND
WOD
“The Nittany Lion”
With a Partner
100 Calorie Row
100 Box Jump Overs (24/20)
100 Calorie Row
WOD Guidance & Goal: Yup, this is happening. Share reps however you’d like. As soon as partner 1 slows down hand off the work to partner 2.
Post Time to Comments.
Courtesy of HamPlan
WOD: Fri 03.29.2019 Run
NEWS
- ROW CLINIC: Saturday, March 30th, at 8am in Acton
- RNG: This Sunday (3/31) Rise-N-Grind will be in WAYLAND ONLY!
WOD
4×800 Meters
4 Minute Rest
5 Plank Walk Outs
WOD Guidance & Goal: Target just under your 1 mile PR pace for the 800 meter runs. Be consistent (within :10).
Post Splits to Comments.
ENDURANCE
Today’s workout
WOD: Thu 03.28.2019 “London Nights”
NEWS
- ROW CLINIC: This Saturday, March 30th, at 8am in Acton.
- RNG: This Sunday (3/31) Rise-N-Grind will be in WAYLAND ONLY!
WOD
“London Nights”
5 Rounds
3 Squat Cleans (185/135)
15 Kettlebell Swings (53/35)
45 Double Unders
WOD Guidance & Goal: Choose a weight for the squat cleans that you can do for 3 quick singles. Unbroken kettlebell swings and double unders. Target 10-12 minutes.
Post Time to Comments.
WOD: Wed 03.27.2019 “Mufasa”
NEWS
- ROW CLINIC: North member, Mike Graffeo will be teaching rowing technique on Saturday, March 30th, at 8am in Acton. Mike was a collegiate rower at Cornell and has offered to share his tips and tricks to efficient rowing! Sign up by TODAY, March 27th.
- RNG: This Sunday (3/31) Rise-N-Grind will be in WAYLAND ONLY!
WOD
“Mufasa”
2 Rounds
20 Calorie Bike
40 Ring Rows
60 Hand-Release Push Ups
80 Sit Ups
WOD Guidance & Goal: How do you manage this type of volume… small sets with short breaks! Sprint the 20 calories bike. Then do sets of 3-5 for the ring rows and push ups. One steady set of sit ups. Target 20 minutes.
Post Time to Comments.
ENDURANCE
2 miles as fast as possible