SCHEDULE UPDATE: Rt.20 West Bound Re-Opened
NEWS
WOD: Fri 03.02.2018 “Open 18.2”
WOD
“Open 18.2”
18.2 (part 1)
1-2-3-4-5-6-7-8-9-10 reps for time of:
Dumbbell (2) squats (50/35)
Bar-facing burpees
18.2a (part 2)
1-rep-max clean
Time cap: 12 minutes to complete 18.2 AND 18.2a
There is a 12 minute time cap to complete both parts of the workout. If you finish part 1 under the 12 minute cap, you move on to part 2. If you cap out in part 1, you have to take a zero for part 2.
WOD Guidance & Goal: You want to push part 1. It’s meant to be fast so you have some time left for 2 or 3 cleans. Set your bar-over burpee at the weight at which you want to make your first clean attempt. Make sure it’s a weight you know you can hit, then work to heavier weights in time remaining.
Post Score to Comments.
ENDURANCE
5 min out, rest 1 min, 5 min back
4 min out, rest 1 min, 4 min back
3 min out, rest 1 min, 3 min back
2 min out, rest 1 min, 2 min back
1 min out, rest 1 min, 1 min back
DAYBREAKER of the MONTH: Sam B
Meet Sam!
Sam brings a positive and encouraging attitude to the 6:30am class along with an incredible work ethic!
This year, Sam revamped his nutrition plan which has sky-rocketed his performance and resulted in a 20 pounds weight loss. He can now perform high volume bodyweight movements, like toes to bar, bar muscle ups and handstand push ups, in workouts with ease. What’s more impressive with his weight loss, are his barbell gains. Sam recently hang snatched 200# for 2 reps!!
About Sam
I’ve lived in South Boston for the last two years, but I’ve also lived in apartments in Cambridge, Somerville, Brookline, Alston, Brighton, again in Brighton, back to Brookline, then another place in Brookline, Seaport, and now Southie…… I obviously love moving. I’m a single guy, but I’ve got my 7 month old lab Ned that loved coming to visit DCF! I’m a part owner of a financial planning and investment practice located on Route 20 just down the road in Sudbury. That is what brings me out here every day.
I started Crossfitting in 2012 at CrossFit Fenway, which became part of Invictus a couple weeks ago. Prior to finding crossfit I had been a regular gym goer… and absolutely hated it. I played soccer in a few mens leagues and kept getting hurt. I needed something else desperately. It may sound funny, but I didn’t know anyone at DCF when I started. The big draw for me was the shower! Being able to workout down the street from my office morning, noon or night and then go back to work….. My normal class is the 6:30 am. We have a great crew!
1- What keeps you coming back to CrossFit each day?
When I started… I was terrified. I was literally afraid of everything. Thrusters? Wall balls? I can’t do a pullup! I literally walked in to that gym every morning fearful. But then walked out feeling like I had really accomplished something. Not to mention how sore I was all the time. Then seeing even small changes in your body…. I was hooked. I don’t get fearful much anymore, but that feeling of setting a goal and then achieving it every day is still there. Now being surrounded by great people doing the same thing makes it one of the best parts of the day.
2- What’s one item you carry on your person at all times (excluding a cell phone, wallet, car keys, etc)?
I keep my ski passes in my car at all times. I’m an avid skier, and I’m terrified of the possibility of losing my epic or max pass. These get me on the hill to pursue my other athletic passion.
3- What is the funniest joke you know by heart?
I don’t know any jokes by heart…. Well that’s a lie… I do… but there is no way they are going on the internet being tied to my name! HA!
4- What is the best pizza toppings combination?
Pizza is my #1 favorite food. So this is really hard. I think the gold medal goes to pepperoni and mushroom. Silver goes to green pepper, onion, and sausage. Bronze medal goes spinach artichoke (pinocchios pizza in Harvard square… best).
5- What would you name your boat if you had one? Be creative!
Haha… Pirate-Helen (which is 3RFT 500m row, 21 70/53 swings, 3 rope climbs)
WOD: Thu 03.01.2018 “Want You Back”
WOD
“Want You Back”
5 Rounds
AMRAP 3
200 Meter Run
20 Russian Kettlebell Swings (53/35)
10 Calorie Bike
WOD Guidance & Goal: Short, fast, 100% effort every interval. Plenty of rest in the this workout, leave nothing in the tank. Kettlebell swings are unbroken. Finish calories under 1 min. Have at least :75 seconds to rest.
Post Interval to Comments.
BARBELL CLUB
Heavy snatch
heavy snatch pull
heavy press
WOD: Wed 02.28.2018 “Bees”
WOD
“Bees”
4 Rounds:
400 Meter Run
20 Wall Balls (20/14)(10′)
5 Muscle Ups
WOD Guidance & Goal: The key to this workout’s stimulus is to keep moving. Choose a pace you can constantly move for 20-25 minutes. Try to do the wall balls unbroken and chip away at your muscle ups, transitions or strict pull ups and dips.
Post Time to Comments.
ENDURANCE
3 rounds:
100m sprint, 400m easy
100m sprint, 300m easy
100m sprint, 200m easy
100m sprint, 100m easy
WOD: Tue 02.27.2018 “Would You Mind”
WOD
“Would You Mind”
10 Rounds:
1 Snatch (155/105)
3 Overhead Squats (155/105)
WOD Guidance & Goal: Choose weight that’s moderately heavy (70-75% 1 rep max.) Every round should be unbroken.
Post Time to Comments.
WOD: Mon 02.26.2018 “Mine”
WOD
“Mine”
21-18-15-12-9-6-3
Strict Handstand Push Ups
Chest to Bar Pull Ups
WOD Guidance & Goal: Aim for 5 consecutive handstand push ups and 3 consecutive chest to bar pull ups. Key to moving in this workout is not going to a point of failure. This could mean small, fast sets followed by short timed breaks. Kick off the wall or jump down from the bar when your arms and shoulders start to get tight. The stimulus for this workout is 10-15 minutes.
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ENDURANCE
3 Rounds:
400m moderate, 100m easy
300m moderate, 100m easy
200m moderate, 100m easy
100m moderate, 100m easy
3 min rest between rounds
BARBELL CLUB
build to a heavy power clean
build to a heavy split jerk
front squat 5×3 at 90%
WOD: Sat 02.24.2018 “Ain’t No Mountain High Enough”
NEWS
- No Yoga Tomorrow. Open gym 9-10a
WOD
“Ain’t No Mountain High Enough”
4 Rounds:
10 Calorie Bike
20 Dumbbell Step Ups (50/35)
30 Kettlebell Swings (53/35)
40 Squats
WOD Guidance & Goal: Goal is to grind away at the reps and finish in 20 minutes. Choose a dumbbell weight you can complete 10 reps on one side before placing the them down. Kettlebell swings should be unbroken. Speed up squats to make up time for other movements.
Post Time to Comments.
WOD: Fri 02.23.2018 “Open 18.1”
NEWS
- NO YOGA: There will be no yoga for the next 5 weeks during The Open. Instead we will have Open Gym for any athletes wanting to redo or make up Friday’s workout. Yoga will resume Sunday April 1st.
WOD
“Open 18.1”
AMRAP 20
8 Toes to Bar
10 Hang Clean and Jerks (50/35)
14/12 Calorie Row
WOD Guidance & Goal: xAim for 7-10 rounds. Reps should be unbroken as long as possible. Manage grip. As your grip starts to go, split reps into two sets (negative splits)
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ENDURANCE
4x800m, rest 2 min between each
4x400m, rest :90 between each
4x200m, rest :60 between each
4x100m, rest :30 between each