7/31/2006

Angie!!!

For Time:

100 Pull ups
100 Push Ups
100 Sit Ups
100 Squats

Complete all 100 reps on each exercise before starting next movement.

7/30/2006

21, 15, 9

Handstandpush ups
Box jumps

Bang these out!!!

7/29/2006

Overhead Squat

5, 5, 3, 3, 3, 2, 2, 1, 1, 1

Our goal is bodyweight, so lets look for some good weights here.

7/28/2006

Rest or Active Recovery

7/27/2006

FRAN!!!!!

21, 15, 9

Thrusters (95lb for Men and 65lb for Ladies)
Pull ups

I love this workout. Not only does it both crush and aid everyone whether they are big and strong or small and light, but it also demands intensity to get a good time.

I finished in 4:17 today, how will you do?

BRING IT!!!!

7/26/2006

We are going to continue to work that lockout and core strength.

5x5 of Double Ls (Lockout Laps)

-Use a moderately heavy DB or KB (say 55lbs or 1.5 pood) lockout overhead on one side. Tighten abs so that your torso is erect and not leaning over to one side. This is like the waiter walk but I really want to stress getting the shoulder into the ear, it is an active press. Then holding this position from the waist up make a figure "8" shaped lap around the room. Switch hands and then reverse direction. Continue to alternate sides and directions to balance the movements.

5x5 Turkish Get-Ups (same weight as above)

-Finish five on one side then do five on the other side, that is one set.

7/25/2006

Push Jerk
5, 5, 3, 3, 2, 1, 1, 1, 1

7/24/2006

Rest/active recovery or...

Modified Grace:

30 DB Clean and Jerk for time

OR

For Time:

30 DB Clean and Jerk 30lb
30 Goblet Squats 55lb
30 Pull Ups
30 Ring Push Ups

7/23/2006

Run 5k

7/22/2006

3 rds for time of:

20 Goblet squats 70lb or 55lb
20 Snatch Balance PVC Pipe
20 Double Unders
20 Box Jumps
20 DB Split Jerks 30lb
Run Around the Block (400m)

Some fun was had this weekend. Thanks to Jon and Sam from CrossFit Boston and Again Faster for coming out to play.

7/21/2006

21, 15, 9

Front Squat 135lb
Handstand Push ups

7/20/2006

Rest/ Active Recovery or

SOF Workout

5 Rds for time:

20 Ring Push ups
20 Wall Ball
200m Run
20 Pull-Ups
20 Box Jumps
200m Run

7/19/2006

As many rounds as possible in 20 min of:

10 Push Press 30lb DB
10 Box Jump
10 Hang Snatch 65 lb
10 Sit-Ups

Post completed and partial rounds

7/18/2006

Deadlift
5, 5, 3, 3, 3, 1, 1, 1, 1

Saturday Fun

This last Saturday CFMW had a great outdoor workout. We had CrossFit Boston, CrossFit Topsfield, and Kettlebell Boston all coming around to bring some great knowledge and a high heart rate to Murphy Field in Natick. After some basic instruction on KB swings we hit it hard........ Twice. We did a little 3 rounder with some swings, thrusters, box jumps, and goblet squats. A little buffet of supplements from Advocare later and everyone was ready for round two. This was a race with a sprint to thrusters, lunge to box jumps, bear crawl to swings and broad jump to Med ball tosses. Very fun and great for building the old comerarderie. Keep checking in to find out when the next freebie will be. Thanks again to those that stopped by.

7/17/2006

5 rds for time:

-5 goblet squats 70lb DB
-Sprint 30m
-10 Box Jumps 20"
-Sprint 30m
-10 DB Snatch each arm 30 lb DB
-Sprint 30m
-10 Ring Push ups
-Sprint 30m

7/16/2006

Rest/ Active recovery

7/15/2006

3 rds for time:

20 DB Thrusters 30 lb
20 KB swings 1.5 pood
20 Box Jumps 20"
20 Goblet Squats 30 lb

7/14/2006

Fran
21, 15, 9

95lb Thrusters
Pull-Ups

Just cause it is all that!

Good Things this Weekend

Ok normally I just utilize this as a means to post the Workout Of the Day but today I am going to go on a little bit 'o' the sales pitch, but it is for your own good.

This Saturday in Natick is a great opportunity to learn about all kinds of phenomenal fitness, health and wellness, and strength opportunities. The best part....... IT IS FREE!!!! All it costs is time; you don't even have to workout. From 11:00 am to 2:00pm we are going to drop some good times on Murphy Field. Murphy Field id located on Rt. 27 about 500 feet South of Rt 9 on the East (left if coming from Rt 9) side of the road. There is parking off the street or on the street on block over. Everyone is invited and the more the merrier. You all know our favorite cocktail here at club CrossFit MetroWest, Camaraderie. It is made of one part Agony and one part Laughter. It is best served in large doses with many to sip on it.

CrossFit MetroWest is going to be there along with; CrossFit Boston and a pack of their crew, Boston Kettlebells, Advocare Reps, that psycho from Again Faster Jon Gilson, Jon's superhero girlfriend (who will smoke you like cheap crack), EC from CF Boston, and hopefully many others. We are going to do a couple little mini-sessions consisting of 1 workout along with some coaching on the movements, and then we are going to finish with a fun little burner. Something like 4 rounds BTB Tabata Squats just so you feel like you got a workout. I am going to offer some prizes and be selling some t-shirts. There will also be some samples of health and wellness goods to take advantage of. Most of all though is the opportunity to meet some great folks and to learn about the big box gym options.

So I look forward to seeing many people out there on Saturday the 15th for some good times. I know the weather looks great but don't worry, John Harvard's and Desmond's patios will still be there if you come to the workout. The only difference is how good the drinks taste when you earn them first.


Cheers.

7/13/2006

As Many Rounds As Possible (AMRAP) in 20 min of:

12 Box Jumps ( 6 each side for step ups-- for those with injuries or incapable not the unsure)
15 Pull ups
20 DB Swings 55lb

Get some!!

7/12/2006

Rest/Active Recovery

7/11/2006

For Time:

21 Squats
-Sprint 50m
21 Push-ups
-Sprint 50m
15 Squats
-Sprint 50m
15 Push-ups
-Sprint 50m
9 Squats
-Sprint 50m
9 Push-ups
-Sprint 50m

Go straight through sprinting from postion to position. Feel the burn baby!!!

7/10/2006

5 Rounds For Time of:

20 Sumo Deadlift High Pulls
20 Pull Ups
20 Double Unders

7/09/2006

Front Squat:
3, 3, 3, 3, 3, 1, 1, 1

7/08/2006

Rest/Active recovery

7/07/2006

Fight Gone Bad!!!!

3 Rounds of 5 Stations, 1 min at each station and 1 min rest between rounds.

Station 1: Rower (score by calories burned)
Station 2: Wall Ball 20lb men, 12lb women (score by reps)
Station 3: Sumo Deadlift High Pull 75 lbs men, 55lbs women (score by reps)
Station 4: Box Jumps 20" box (score by reps)
Station 5: Push Press 75lbs men, 55lbs women (score by reps)

Add all your reps/calories up for each round to get your final score. This one is tough, so lets bring our "A" game!

7/06/2006

3 Rds for Time:

20 Sumo Deadlift High pulls -1.5 pood
20 1-Arm DB Split Jerks (10 each arm) -30 lb
Run 400m
20 Pull Ups
20 DB Thrusters -30lb
Run 200m
20 1-arm DB Snatch (10 each arm) -30lb
20 DB Swings -1.5 Pood

7/05/2006

For time:
21 KB Swings 2 Pood (55lb)
400m Run
21 Double Unders
200M Run
15 Wall Ball
400m Run
15 Box Jumps 20"
200m Run
21 DB Thrusters 55lb
400m Run
21 DB Snatch (per arm) 55lb

7/04/2006

Rest/Active Recovery

7/03/2006

1/2 Murph

800m Run
50 Pull ups
100 Push ups
150 Squats
800m Run

7/02/2006

For Time:

21, 15, 9

75lb Thruster
L-Sit Pull ups

7/01/2006

For time:
50 DB Snatch each arm 40lb