Archive for March, 2012
Workout of the Day: 1-Apr-2012
Photo: (http://naturallyengineered.com/blog/common-running-injuries-infographic/)
CrossFit WOD
20 min to find 1RM Snatch
DT
5 Rounds:
12 Deadlifts (155#)
9 Hang Power Cleans
6 Push Jerks
15 minute time limit.
Workout of the Day: 31-Mar-2012
Photo:
CrossFit WOD
It’s Back! The Barbell Complex that does not look so bad until you get to round 3 and you realize you and Toto are not in Kansas anymore! Enjoy.
(95/65#) will be plenty to handle, or you can try your luck with 115#. Pace yourself!
10 Rounds for time:
1 Power Snatch
2 OHS
3 Power Cleans
4 Thrusters
5 Back Squats
6 Over the Bar Burpees
25 minute time limit.
Workout of the Day: 31-Mar-2012
Photo:
Elements WOD
Goblet Squats
5 sets of 10 using the heaviest weight you can maintain perfect form with
5 Wall Climbs or 25 Wall Runs
10 Pull-ups/Jumping Pull-ups
OH Walking Lunges (45/25#)
Workout of the Day: 30-Mar-2012
Photo:
CrossFit WOD
5 Rounds:
1a.) 5 Front Squats @70%, rest 60 sec
1b.) Max Ring Dips with 2 sec pause at bottom, rest 60 Sec
1 Round:
2 minutes at each station, rest 60 sec before moving on to next station:
2 min ME Row for meters
Rest 60 sec
2 min max Tire Flips (jump in and out)
Rest 60 sec
2 min max L-Sit Hold on Parallettes
Rest 60 sec
2 min max Pull-ups or Ring Rows
Rest 60 sec
2 min max Sandbag Shoulder Press
Workout of the Day: 29-Mar-2012
Photo:
CrossFit WOD
15 min: Muscle-up Progressions
20 minute AMRAP:
20 KB Lateral Swings (24/16kg)
5 Wall Climbs
20 Burpee Box Jumps (20/16”)
Workout of the Day: 29-Mar-2012
Photo:
Elements WOD
EMOTM for 10 minutes 2 Deadlifts @ BW (if possible)
5 Rounds:
400 M Run
20 Wall Balls
Rest 1 minute between rounds.
Try to go all out every round.
CF Games 2012 – Open Wrap-up
The 2012 Reebok CrossFit Opens are behind us. This year, the number of affiliates competing doubled, with some boxes having multiple teams compete. There were 168 teams competing in the North East for 30 regional positions. CrossFit Providence finished the opens in 44th place. While it would have been nice to qualify for regionals, going into the opens we realized we were on a re-building year due to injuries (and pregnancy) to some of our strongest members.
The top five females and their place in the Northeast were (based on score submissions to CrossFit)
- Sarah Hanley (117)
- Jackie Barber (133) – Not bad for spending the past year recovering from ACL surgery!
- Snow Powers (147)
- Alecia Linden (172)
- Megan Boulet (207) – Who got more and more pregnant as the opens proceeded!
The top five males and their place in the Northeast (based on score submissions to CrossFit)
- Adam Molano (70)
- Judah Boulet (366)
- Rob Aronofsky (452)
- James Giorgi (473)
- James Rochford (675)
Brian Ray finished 39th in the world in the Masters 55-60 age category.
Well done to everyone who signed up for the Open and a big thank-you to those who came out and cheered on the competitors.
Bring on 2013… 
Workout of the Day: 28-Mar-2012
Photo: (M. Santos)
Elements WOD
Alternating arms after each round.
Each Round consists of:
1 DB Clean, 1 Push Press
1 DB Clean, 2 Push Press
1 DB Clean, 3 Push Press
Do this for three rounds each arm
Then
“Annie”
50-40-30-20-10 of:
DoubleUnders
Ab-Mat Sit-ups
Workout of the Day: 28-Mar-2012
Photo: (M. Santos)
CrossFit WOD
Every 120 seconds for 5 Rounds:
4 Clean Pulls
2 Hang Squat Cleans
2 Jerks
12 Squat Cleans (155/105#)
10 Toes to Bar
200m Run
9 Squat Cleans
10 Toes to Bar
200m Run
6 Squat Cleans
10 Toes to Bar
200m Run
3 Squat Cleans
10 Toes to Bar
200m Run
Workout of the Day: 27-Mar-2012
Photo:
Elements WOD
5 Rounds,: Resting 1 minute between rounds
10 Push-ups on DB
20 Total Renegade Rows (10 each arm)
Then
3 Rounds:
1 min Goblet Squats
Rest 30 Sec
1 min KB Swings
Rest 30 Sec
1 min Lateral Jumps over KB or DB
Rest 30 Sec
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