Archive for October, 2011
Workout of the Day: 1-Nov-2011
CrossFit WOD
Gymnastics Strength Work
10 Min AMRAP
5 Ring Dips
10 Pull Ups
15 Pistols Each Leg
Post Results and Experience to Gymnastics WOD
Tabata Hell
Tabata Row
Rest 1 Min
Tabata Burpee
Rest 1 Min
Tabata Shuttle Run
Rest 1 Min
Tabata Lunge Jumps
rest 1 min
Erin Variano, Athletic Trainer…
…will be at CrossFit Providence on Tuesday and Wednesday evenings at 7:30pm. If you have any nagging injury questions that Erin may be able to help with, feel free to talk to her during these times.
If you can’t make it to the gym or this isn’t your usual WOD time but would still like some professional advice, you can contact Erin by email or by calling her on 914-260-5709.
4th Annual CFP Ski Trip! New Bus, New Mountain!
We are excited to announce the date for the 4th annual CFP Ski Trip!
When: Saturday January 28th 2012 (for all of you NFL fans, this is the bye week before the superbowl)
Where: Mount Snow, Vermont
Transport: Motor Coach will be provided by Conway Tours
Time: Bus will be leaving CFP at 5:45am and returning at approximately 8:00pm
Registration: Click Here to Register
Event Report – Metro Dash Boston
by CFP coach James “Gym” Needham
Congratulations to everyone that “competed” in the Metro Dash!
I say “competed” because I feel it was not much of a challenge for the team. The hardest part of the day was probably making the trip, and waiting for the event to start. I think some of the Team even went back to the box and completed the WOD “Filthy Fifty”! Congratulations are in order however, because the 11 that did the race are now members of the CrossFit Providence Race Team and will be receiving their official Race team Red shirt. The following is a breakdown of some of the Metro Dash results:
Barefoot/POSE Running Seminar with Drew Wallace
Drew Wallace, of Upstream Fitness, will be holding a Barefoot/POSE running seminar for CFP’ers on Saturday November 5 from 10:30am – 1:30pm.
You will learn how to run correctly in accordance with evolution and the bone structure in your feet, thus reducing the risk of injuries and optimizing your performance. For those of you thinking about going minimalist, you will learn the correct way to transition from the conventional style running shoes to one of the many styles of minimalist shoes available today.
Don’t Scorch the Turkey Throwdown (for the non-firebreather)
Hosted by CrossFit Providence, CrossFit Craic, and Vagabond CrossFit
Location: CrossFit Providence, 425 Washington Street, Providence, RI
November 19, 2011. Must Sign-up by November 16 – click here!
Winners of each division will win a Turkey!! $15 entree fee.
Registration starts at 9 AM First Workout Starts at 10AM.
4 Divisions
Men’s and Women’s RX (Power Clean 135/95, Thruster 95/65);
Men’s and Women’s Scaled (Power Clean 95/65, Thruster 65/35)
Festivities to Follow
Workout of the Day: 31-Oct-2011
Photo:
CrossFit WOD
400 M Jump Rope Run
10 Forward Rolls
3 x 15sec Frog Stands
Accumulate 4 minutes of Handstand Holds
Grace
30 Squat Clean and Jerks NOT FOR TIME.
Games: 155/105
L1: 135/95
L2: 115/85
L3: 95/65
Throwing a curve ball today. The focus is 30 reps for quality. If you were being graded on this, think nothing less than a B+ on every rep.
Workout of the Day: 31-Oct-2011
Photo:
CrossFit WOD
Skill:
5 Rounds:
Max L-Sit
Max Handstand
Tabata Burpees
Rest 1 min
Tabata Shuttle Run
Rest 1 min
Tabata Lunge Jumps
Workout of the Day: 30-Oct-2011
Photo:
CrossFit WOD
Hollow Holds 3 x 30sec
Hollow Rolls 4x each direction
5 Rounds
7 Deadlifts (275# if your deadlift is 400 or greater/225# if your deadlift is 300 or greater/185if your deadlift is 250 or greater/155 if your deadlift is 200 or greater/95)
50 Yard Shuttle Run
14 Pistols
50 yard Shuttle Run
28 Double Unders
50 yard Shuttle Run
Workout of the Day: 29-Oct-2011
Photo:
CrossFit WOD
30 BW Good Mornings
10 Forward Rolls
Accumulate 3 minutes of L-Sit
Barbara
5 rounds each for time
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Conditioning: one age does not fit all
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