February – 2012 – Crossfit Providence: Train. Play. Thrive.

On Saturday May 12 the Friends of Brown Street Park will be holding a 5k race, 10k race and a Kids’ race, all starting at Brown Street Park in Providence.

Costs:
- 5k – $25
- 10k – $30
- Kids – Suggested donation of supplies (pens, pencils, stationary etc)

Race day starts at 8am and all proceeds go to Brown Street Park and the Mount Hope Learning Center. All runners get a free T-shirt!

CFP uses Brown Street Park a lot during the Summer for our Boot Camp classes so lets have a good showing of CFPers there to support a local non-profit organization. Sign up now to reserve your spot.

Workout of the Day: 28-Feb-2012

4 CommentsMonday • February 27, 2012 • by cfprovidence

Photo:

CrossFit WOD

Low Bar Back Squat
1×6@70%
1×6@80%
1×3@80%
1×2 @95%

We are on Week 6 of 12 week Low Bar Back Squat Strength Cycle

Intermediate:
High Bar Back Squat Same Percentages
Beginner:
Goblet Squat Progression
5 reps @ each Weight starting with Lightest KB/ DB and progressing to heaviest DB that perfect form can be maintained.

12 Min AmRAP

1 KB Clean and Press Left Arm
1 KB Clean and Press Right Arm
1 Dead Hang Pull-up
2 KB Clean and Press Left Arm
2 KB Clean and Press Right Arm
2 Dead Hang Pull-ups

Continue ascending reps

Think Like a Geek Eat Like a Hunter

Workout of the Day: 28-Feb-2012

0 CommentsMonday • February 27, 2012 • by cfprovidence

Photo:

Elements WOD

Barbell Complex
3 Rounds: (if time allows try 4 rounds),
5 reps each exercise
Hands do not come off bar the entire round. Penalty if hands come off bar is 10 Jumping Lunges at end of round. Rest at end of each round.

Bent Over Rows
Hang Power Clean
Front Squat
Push Press
Back Squat

Workout of the Day: 27-Feb-2012

0 CommentsSunday • February 26, 2012 • by cfprovidence

Photo: (Picture contest Photo 15, Rob Paroskie snowboarding)

Elements WOD

Strength KB Clean and Press
1 KB Clean and Press, Left Arm
1 KB Clean and Press, Right arm
2 KB Clean and Press, Left Arm
2 KB Clean and Press, Right Arm.
Up to 5 reps each arm. Once you get to 5 rest 2 minutes and do it again starting at 1

Conditioning
10 KB Swings, 10 Push-ups
10 KB Swings, 9 Push-ups
10 KB Swings, 8 Push-ups
Repeat until get down to 1 Push-up

Workout of the Day: 27-Feb-2012

6 CommentsSunday • February 26, 2012 • by cfprovidence

Photo: (Picture contest Photo 15, Rob Paroskie snowboarding)

Great Job by all CFPer’s who participated in the first CrossFit Games 2012 Open WOD. WOD 12.2 will be announced Wednesday evening. We will plan the weeks workouts based on the WOD. We will have a Friday night WODdown, and a Saturday 10:30 AM for those looking for times to complete the workout. Competitors, make sure you get your front squats in on Saturday after the WOD if you can. Currently, Team CFP sits in 21st place in the Northeast based on the top 3 male and female performances from this weekend.

CrossFit WOD

5 Rounds
2 min rest in between each round,
Try to go up in weight each round
Shankle Complex
3 Hang Clean Pulls
1 Hang Squat Clean
2 Jerks (Split or Push)

5 Rounds
400M run
15 Hang Power Cleans (95/65#)

Training for the unknown and unknowable

Workout of the Day: 26-Feb-2012

5 CommentsSaturday • February 25, 2012 • by cfprovidence

Photo: (Photo Contest Picture 14, James Hawkins)

Great job to all who came out yesterday for 7 minutes of fun. Make sure you submit your score by 8PM tomorrow evening. For this weeks WOD, 12.2, we will be having the main WODdown on Friday night at 6:30! For those who cannot make it, you can come Saturday at 10:30 to do the WOD.

DISCO/DANCE PARTY TO FOLLOW- ANYONE GOT A GLASS BALL TO HANG FROM THE CEILING?????

OH AND BY THE WAY…CHECK THIS OUT! YOU SEE WHO IS CURRENTLY TIED FOR #1 IN HIS AGE GROUP, IN THE WORLD. THAT’S RIGHT, COACH BRIAN RAY! 109 Burpees!!! Almost 2 burpees for every year young he is! OUTSTANDING!