WOD: Tue 04.17.2018 “Coming Up Easy” + “Assault Bike Lunge”
NEWS
- TEEN CLASSES: There will be no Teen classes TODAY or THURSDAY. However, there WILL be class on Wednesday at 4:30p
- FREE SELF-DEFENSE CLINIC FOR WOMEN: Details HERE.
WOD
“Coming Up Easy”
21-15-9
Overhead Squat (115/80)
Toes to Bar
Then
“Assault Bike Lunge”
40/30 Calorie Bike
100′ Overhead Walking Lunge (53/35)
WOD Guidance & Goal: Both workouts are fast!! Aim to complete both workouts around 5-7 minutes. Choose a squat weight you can do at least 7 reps straight. And a lunge weight you can do 25 feet without placing the kettlebells down.
Post Times to Comments. Compare scores HERE.
WOD: Mon 04.16.2018 “Boston Strong”
WOD
“Boston Strong”
AMRAP 20:
4 Deadlifts (315/225)
150 Meter Run
20 Double Unders
13 Handstand Push Ups
WOD Guidance & Goal: xChoose a weight for the deadlift that you can do 4 consecutive reps on at least the first round. Aim to complete 5-6 rounds.
Post Rounds to Comments. Compare scores HERE.
ENDURANCE
800m, 400m, 800, :10 rest
600m, 400m, 600, :10 rest
400m, 400m, 400, :10 rest
200m, 400m, 200, :10 rest
Rest 3 min
400m, 200m, 400, :10 rest
300m, 200m, 300, :10 rest
200m, 200m, 200, :10 rest
100m, 200m, 100, :10 rest
WOD: Sat 04.14.2018 “Are You Serious”
NEWS
- TOMORROW: RNG + YOGA
- MARATHON MONDAY: 5:30a, 9a and 5:30p classes ONLY
WOD
“Are You Serious”
800 Meter Run
15 Snatches (135/95)
800 Meter Run
15 Snatches (135/95)
800 Meter Run
WOD Guidance & Goal: xChoose a weight for the snatches you can do 3 in a row fresh. During the workout you may have to do single reps to catch your breath after the runs. For the runs, maintain :05-:10 off your 1 mile PR pace. Aim to finish around 15 minutes.
Post Time to Comments.
WOD: Fri 04.13.2018 “Helium”
NEWS
- SUDNAY: RNG + YOGA
- MARATHON MONDAY: 5:30a, 9a and 5:30p classes ONLY!!
WOD
“Helium”
4 Rounds:
3 Legless Rope Climbs
15 Hand-Release Push Ups
L-Sit
2 Minutes
Tabata
Sit Ups
WOD Guidance & Goal: This workout will be about managing the lactic acid that builds up in your arms. Do smaller sets of push ups shaking arms out between sets.
Post Time to Comments.
ENDURANCE
200m fast
200m easy
rest :15
200m fast
200m easy
rest :15
200m fast
200m easy
400m fast
200m easy
rest :15
800m fast
200m easy
rest: 15
WOD: Thu 04.12.2018 “All Night”
NEWS
- SUDAY 4/15: RNG at 8a. YOGA at 9:15a
- Marathon Monday: 5:30a, 9a and 5:30p classes ONLY!
WOD
“All Night Long”
2 Rounds:
2 Minutes of Presses (115/75)
Rest 1 Minute
2 Minutes of Front Squats (185/125)
Rest 1 Minute
1 Minutes of Deadlifts (275/185)
Rest 1 Minute
WOD Guidance & Goal: Choose a weight for each exercise you can do 2-3 consecutive reps if you were fresh. Two minutes is a long time. Manage muscle failure by doing small sets and timing your breaks (5-10 seconds)
Post Reps to Comments.
BARBELL CLUB
High Hang Snatch 6×3
High Snatch 6×2
Snatch 6×1 at 80%
Snatch pull 4×2 at 105%
DAYBREAKER of the MONTH: Kristin
Meet Kristin!
Kristin attends CrossFit classes two times per week and then Rise-N-Grind on Sundays. The way she attacks her workouts, her consistency attending classes and the results she’s achieving, you’d think she was at the box six days per week.
Recently, Kristin was one of nutrition challenge winners. She completely flipped her nutrition upside down. Kristin went from eating chicken finger, pizza, french fries and wine, to chicken, veggies and a couple glasses of wine on a Saturday night. Not only has Kristin’s speed gone through the roof, but her strength as well!
About Kristin
I’ve been in the Boston area for almost 17 years (jeez that’s long!) and moved out to Maynard about three years ago. I’m single, no kids but I’d love to get a dog as soon as I get good at taking care of my plants. My background is in both engineering and business and I currently run the program management office at MIT Lincoln Laboratory in Lexington.
I started doing CrossFit when I joined DCF just over a year ago and I love it! I’ve worked out my entire life but was ready for a change. I like that every workout is different and that I can show up and not have to think about what I’m going to do (other than all the math for reps and time that sneaks in…but I usually make my workout partners help with that). 😉 I get to the 5:30am class a couple times a week and I usually hit up CF on Saturdays or RNG on Sundays.
1. What keeps you coming back to CrossFit each day?
The workouts keep me really motivated and the coaches keep me honest about what I’m capable of doing. During one pull-up workout, I had to admit that I phoned it in a bit after Erica questioned the band I was using and accused me of looking like a “human slingshot”. Alright, you caught me! I get excited when I find out I can do something, even if it’s completely by accident (like toes to bar).
2. What’s one item you carry on your person at all times (excluding a cell phone, wallet, car keys, etc)?
Hmm, I don’t carry much else on my person but I keep a lot of workout gear in my car at all times so I’m always ready to do something active. My trunk always has sneakers, knee pads, a jump rope, a yoga mat, and gymnastics grips. In the summer, I add my bike and helmet. I’m always up for a run, hike, bike ride, or pretty much anything else active.
3. Who or where would you haunt if you were a ghost?
WOD: Wed 04.11.2018 “Helen”
NEWS
- Marathon Monday Schedule: 5:30a, 9a and 5:30p classes ONLY!
WOD
“Helen”
3 Rounds:
400 Meter Run
21 Kettlebell Swings (53/35)
12 Pull Ups
WOD Guidance & Goal: xHelen is a benchmark workout we repeat almost every year as a way to measure your fitness gains. Fight to do every round of kettlebell swings unbroken. The pull ups get “grippy” after the kettlbell swings, try to do bigger sets to start then chip away at fast singles. Aim to finish in 8-12 minutes.
Post Time to Comments. Compare scores HERE.
ENDURANCE
Run or Row
3 rounds:
100m fast
100m easy
10om fast
200m easy
100m fast
300m easy
100m fast
400m easy
200m walk
WOD: Tue 04.10.2018 “Everybody Talks”
NEWS
- Marathon Monday Schedule: 5:30a, 9a and 5:30p classes ONLY on Monday April 16th.
WOD
“Everybody Talks”
EMOM 21:
Minute 1: 15/10 Calorie Bike
Minute 2: 15/10 Calorie Row
Minute 3: 50 Double Unders
WOD Guidance & Goal: Choose calories/reps you can complete within :45-:50 in the first round. This workout gets spicy on round 3.
Post Score to Comments. Compare scores HERE.
WOD: Mon 04.09.2018 “Freaky Friday”
NEWS
- Marathon Monday Schedule: On Monday, April 16th, we will have 5:30a, 9a and 5:30 classes ONLY
WOD
“Freaky Friday”
6-9-12-15-18
Dumbbell Hang Squat Clean (50/35)
Handstand Push Ups (strict)
WOD Guidance & Goal: xChoose a weight for the hang squat cleans that you can do 6 consecutive reps. Handstand push ups are strict. Do small sets (2-3) and kick down before hitting failure. Aim to finish around 10-15 minutes.
Post Time to Comments.
ENDURANCE
400m hard, 1200m easy
300m hard, 900m easy
200m hard, 600m easy
100m hard, 300m easy
BARBELL CLUB
high hang clean and jerk 6x(3+1)
hang clean 6x(2+1)
clean and jerk 6×1 at 80%
strict dips 5×10-15