Author Archive
Workout of the day: 24-May-2013
(Photo: Joanne Pora)
Memorial Day Class Schedule is as follows: 8am, 8:30am, 9am, 9:30am & 10am All Levels. All others are canceled.
CrossFit WOD
Deadlift
5 @ 65%
5 @ 75%
5 or more @ 85% of Base Weight (90% 1RM + 10#)
Add 10# to 4/27 Base Weight (90% 1RM). Calculate % from that.
30-20-10:
Russian KBS (Rx: 24/16, Comp: 32/24)
Box Jumps (Rx: 24/20, Comp 30/24)
Workout of the day: 23-May-2013
(Photo: Jon Shewchuk)
Need work on your double unders? Come to a seminar this Sunday! Details here!
CrossFit WOD
Press
5 @ 65%
5 @ 75%
5 or more @ 85% of Base Weight (90% 1RM + 5#)
Add 5# to 4/27 Base Weight (90% 1RM). Calculate % from that.
AMRAP 15min:
20 Thruster (Rx: 75/55, Comp: 105/75)
20 DU (Comp: 30 unbroken)
Run 400m
Back Box dilemma
If you’re a frequent L1′er you may have noticed the back box has been a tad bit crammed. We completely understand your frustration about the lack of free space to move, and assure you there’s a plan in action. We are in the process of assisting Mat Santos (the Jiu Jitsu dude next door) in finding a new location for his school. This will open up the back box area for an even larger box than our current main one. While we can’t give an exact timeline yet, know that it’s one of our top priorities. In the meantime, you may want to check out some other, less crowded, all levels classes throughout the day. Our L1 coaches will also be speaking to those who are ready to make the jump, about moving into the L2 classes. These are conveniently scheduled at 5:30 and 6:30. If you’d like to move outside for the summer, check out our bootcamp offerings!Thanks for bearing with us during this process. We’ll keep you all in the loop with more details!
Workout of the day: 22-May-2013
(Photo: Carrie Birth)
Join us for our 2nd Girl Power Saturday Workshop featuring a running seminar. Details here!
CrossFit WOD
EMOTM for 8min:
3 Position Clean @ 70-75% 1RM - Work from high to low
EMOTM for 4min:
Rx: 4 Weighted Pull Ups
Comp: 4 Muscle Ups
21-15-9:
Hang Power Clean (Rx: 135/95 / Comp: 185/95)
Burpees
Workout of the day: 21-May-2013
(Photo: Joanne Pora) Lot’s of great times during yesterday’s 2K Row WOD. Congrats everyone!
CrossFit WOD
3 x max HSPU
3x max unbroken T2B
Bench Press
5 @ 65%
5 @ 75%
5 or more @ 85% of Base Weight (90% 1RM + 5#)
Add 5# to 4/23 Base Weight (90% 1RM). Calculate % from that.
AMRAP 12min:
10 Renegade Rows each arm (Comp with push up)
20 DB Thruster
Workout of the day: 20-May-2013
(Photo: Jon Shewchuk)
If you’re a frequent L1′er you may have noticed the back box has been a tad bit crammed. We completely understand your frustration about the lack of free space to move, and assure you there’s a plan in action. We are in the process of assisting Mat Santos (the Jiu Jitsu dude next door) in finding a new location for his school. This will open up the back box area for an even larger box than our current main one. While we can’t give an exact timeline yet, know that it’s one of our top priorities. In the meantime, you may want to check out some other, less crowded, all levels classes throughout the day. Our L1 coaches will also be speaking to those who are ready to make the jump, about moving into the L2 classes. These are conveniently scheduled at 5:30 and 6:30. If you’d like to move outside for the summer, check out our bootcamp offerings!Thanks for bearing with us during this process. We’ll keep you all in the loop with more details!
The Week Ahead – Coach Josh
It was a lot of fun to see the competition at the CF Games Northeast Regionals in Canton, Ma this weekend. There were some tremendous athletes executing at an extremely high level, all for the right to make it to the finals in California. Did you go? Tell us about your experience in the comments! This week at CFP, we will be moving onto our second cycle of the Wendler 5-3-1. I hope you enjoyed Dan’s article earlier in the week about this particular type of programming and how it fits into our overall program. Aside from Wendler, this is going to be a fun week! Our metabolic conditioning will be targeting some big compound movements, as well as dumbbell work which takes a movement like the thruster and adds a whole different mid-line stability component to the game. Gymnastics and power endurance will also be on order, enabling us to continue to master body weight movements, and go longer in sustained effort tasks, respectively. So get in, train hard, train smart, eat clean, and progress!
CrossFit WOD
Back Squat
5 @ 65%
5 @ 75%
5 or more @ 85% of Base Weight (90% 1RM + 10#)
Add 10# to 4/22 Base Weight (90% 1RM). Calculate % from that.
3 Rounds:
5 Front Squats (Rx: 135, 95, Comp: 185/135)
15 Lateral Over Bar Burpees
20 Pull Ups (Comp C2B)
Workout of the day: 19-May-2013
(Photo: Jon Shewchuk)
CrossFit WOD
Overhead Squat
3 x 8-10 @ 65% Snatch – Work up to two reasonably heavy triples.
Row 2000m
AMRAP Double Unders in 2 mins immediately afterwards
Workout of the day: 18-May-2013
(Photo: Jon Shewchuk)
CrossFit WOD
“Barbara”
5 Rounds:
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
Rest 3 minutes between rounds. Add times from each round to get total time.
Workout of the day: 17-May-2013
(Photo: Jon Shewchuk)
CrossFit WOD
Deload Week
Press
5 @ 40%
5 @ 50%
5 @ 60% of 90% 1RM
Calculate 90% of your 1RM. Base today’s % off this number. (36, 45.5, 54% Actual 1RM). 5 ONLY on final set, unlike previous three weeks.
1:
Row 500m.
Rest 1 min.
2:
Row max distance in time taken to complete part 1.
Rest 2 mins.
3:
Row distance achieved in part 2 as fast as possible.
Rest 3 mins.
4:
Row max distance in time taken to complete part 3.
1 Burpee penalty for every 10m difference between part 1 and part 4.
Girl Power Saturday Running Workshop!
We are thrilled to announce our second “Girl Power” workshop on Saturday, June 8th from 1-3.
“Run Like a Girl” – CFP Women’s Event #2
$5.00 to register; $25 includes tank top which must be ordered by Wednesday, May 22nd at midnight
Register here.
Agenda:
1:00-1:30 Warm-up and POSE Running Drills
1:30-2:00 Running Focused WOD
2:00-3:00 Refreshments, “All about Racing discussion”, Lululemon Running Booth + Raffle
Details:
1:00-1:30 Warm-up and POSE Running Drills
- Standard warm-up
- Pose Drill #1: Hands against the Wall, feet running
- Pose Drill #2: Pull, Pull, Pull
- Pose Drill #3: bare feet lines of 3-4 down and back
- Pose Drill #4: All around the world
- Repeat 1-4
1:30-2:00 Running Focused WOD
- This is for a focus on 5-10k speed, as it is very ballistic movements, yet has length so reinfornces endurance
- 5 rounds
- 20 box jumps/step-ups
- 10 chin-ups
- 10 db thrusters
- 1 minute KB swings
- 1 minute rest
2:00-3:00 Refreshments, “All about Racing discussion”, Lululemon Running Booth + Raffle
- Have refreshments, Lululemon running clothes to shop, and hand out tshirts with CFP logo on front and “run like a girl” on back
- All About Racing
- Mentality
- Prep
- Tapering
- Day of
- During
- Recovery
- Lululemon Raffle
- 1 person wins a PRIVATE running party at Lululemon! Including fittings, refreshments, goal setting!
Please register here.
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