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Workout of the Day 28- July 2014

Photo: J. Shewchuck

 

Strength/Skill

Front Squat
Find 1RM
 

Metcon Fitness/Sport

21-15-9
Deadlifts (135/95) Sport: (225/155)
400m Run
 
*Coaches call – to switch the run to a row (based on weather)
 

Mobility

Hamstring Lax Ball Smash (on box-1:00/side)
Couch Stretch (:30/side x2)
Foam Roll Adductors (inner thigh)

Derek Sumo Deadlift

Workout of the Day 27- July 2014

Photo: J. Shewchuck

The Forecast is calling for inclement weather most of the day, so we have postponed the Beach WOD. We will be meeting at the gym instead at 9am for a fun WOD!!
*This will be the only class of the day

Warm-up
Coach’s Choice

Metcon Fitness/Sport
Teams of 3: “Chipper” style
Row 1k
150 Goblet Squats (24/20) Fit: (20/16)
100 HR Push-ups
150 Walking KB Lunges (24/20) Fit: (20/16)
Row 1k

*2 athletes work/1 rests (except rowing)
*Athletes cannot row more than 250m at one time
*Come up with a team name – push your teammates!

Mobility
Calf Smash
Pigeon Stretch
Lax Ball Pecs/Shoulders


blackstone

Workout of the Day 26- July 2014

Photo: J. Shewchuck

COME TO BLACKSTONE BLVD FOR CLASS @ 8am- 9am-10am. Surprise WOD at farmers market. Meet at the IRVING end of Blackstone BLVD. (closest to Wayland Square).

Metcon Fitness/Sport

Run 5k


scott

Workout of the Day 25- July 2014

Photo: J. Shewchuck

Paleo Naturals have arrived!

Strength/Skill

A1. Back Squats
60% x 5
65% x 5
70% x 5

A2. Banded Shoulder Distraction (Coach’s see Mobility Posters) :30/side

Metcon Fitness

21-15-9
OHS (95/65)
Pull-ups/Ring Rows
 

Metcon Sport

21-15-9
Squat Snatches (95/65)
C2B Pull-ups
 

Mobility

Coach’s Pick 2 (see posters: 1 Overhead/1 Squat)

gemma

Workout of the Day 24- July 2014

Photo: J. Cannon

Strength/Skill:

A1. Bench Press (Deload)
60% x 5
65% x 5
70 % x 5

A2. :20-30 Upward-Facing Dog (core)

Metcon Fitness

10, 9, 8…1   (Descending Ladder)
Push Press   (95/65)
Box Jumps   (24/20)
*Run 100m after each round

Metcon Sport

10, 9, 8…1
Push Press   (115/85)   *Comp: (135/95)
Box Jumps   (30/24)
*Run 100m after each round

Mobility

Coach’s Choice


burpess

Workout of the Day 23- July 2014

Photo: J. Cannon

Strength/Skill

Sumo Deadlift
Build to a heavy single
 
*Feet wide, closer grip (pinky finger touching knurling on bar)
*Vertical Shins – Load hamstings
 

Metcon Fitness

EMOM x15
Min 1 : 6 Sumo Deadlifts (60% of heavy single)
Min 2 :  :30 Hollow Rock Hold
Min 3 : 10 Strict K2E / Knee Tucks
 

Metcon Sport

EMOM x15
Min 1 : 6 Sumo Deadlifts (60% of heavy single)
Min 2 :  :40 Hollow Rock Hold
Min 3 : 10 Strict T2B
 

Mobility

Coach’s Choice
*Hips/Core/Posterior Chain

braden

Workout of the Day 22- July 2014

Please join us next Weds. July 30th for a fundraiser to help Braden Leonard.

Strength/Skill

EMOM x 8
*Comp: 5 Power Cleans – TnG
Even: 40 Double Unders
Odd: 3 Power Cleans (70% of 1RM)  
 
*The goal is Touch and Go (TnG) – only if proficient (your coach will help you determine this)
 

Metcon Fitness/Sport

3 Rds
10 Clean and Jerks (135/95)
400m Run
 
*Fitness: (95/65)
*Yesterday’s goal was to move at a steady pace. Today’s goal is to go push your limits with SMOOTH form.
 

Mobility

Lax Ball – shoulders/scaps
Foam Roll – quads

Fotor0716101237

Workout of the Day 21- July 2014

Photo: K. Carse

Lots of good stuff coming up at CFP.

The Pull-Up Challenge is under way. 12 weeks of work towards your first pull-up or multiple pull-ups!

Join Brandon, Mike, Liz, Kelly and Jon for a Beach Workout on Sunday July 27th at 9:00 AM. Please RSVP on FB or let us know, It will help us gain a rough idea of how much equipment etc. is needed. 37 Burnside ave Narragansett RI 02882. We will be grilling and chilling after the WOD!

August 9th is the our first overnight hike to the Pemigiwessett loop in Lincoln, NH. We will leave CFP at 5am on Saturday the 9th. Please email elizabeth@crossfitprovidence.com to sign up.

Warm-up

Coach’s Choice
 

Strength/Skill

A1. Strict Press 5 x 75% / 3 x 85% / 1+ x 95%
A2. Couch Stretch (:30/side)
 

Metcon Fitness

3 Rds
20 Pull-ups
20 Front Squats (95/65)
20 Box Jumps (20/16)
 

Metcon Sport

3 Rds
20 Burpee Pull-ups
20 Front Squats (135/95)   *Comp: (155/105)
20 Box Jumps (24/20)
 

Mobility

Foam Roll – Lats/Adductors/Calves
Banded Lat stretch – Back
Pigeon Stretch/Coach Stretch – Hips
 

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Workout of the Day 20- July 2014

Congrats to CFP athlete Claudia Harris and her husband on their new son Cole!

Warm Up

Coach’s Choice
 

Strength/Skill

A1. DB Bent Over Rows
4×5 (across-not climbing in weight)
 
*reps 3-5 of each set should feel heavy
*Proud chest, tucked rib cage
 
A2. Perform 20 Supermans (quality)
 

Metcon Fitness/Sport

Push-ups
3 Max Effort Sets 
 
*Score = cumulative total
*Elbows close to rib cage, hands drilled into floor, hollow body
*Once form breaks down (e.g. “worm” push-up appears), reps are complete
 
-Rest 3 min.-
Row 500m for time
 
-Rest 3 min.-
Hollow Rock Hold
3 Max Effort Sets
 

Mobility

LAX Ball – Shoulders/Pecs
Wall Stretch – Pecs/Biceps
Foam Roll – Hamstrings

Jonny7

Workout of the Day 19- July 2014

Photo: J. Shewchuk

Warm-Up (Partner up!)

Run 200m
KB Swings (Russian)
Burpees
Run 200m
Box Step Ups
*One runs/one works – Alternate run/movements until both complete Step Ups
 

Strength/Skill

Hang Power Snatch
Work up to a heavy double (without dropping the bar)
 

Metcon Fitness

Teams of 2:
50-40-30-20-10
Wall Balls (14/10)
Hang Power Snatches (75/55)
 

Metcon Sport

Teams of 2:
50-40-30-20-10
Wall Balls (20/14)  *(30/20)
Power Snatches (95/65)
 
*1/1 Work/Rest
*Come up with a Team name
*strategize rep scheme – this will help you learn yours/your partner’s work capacity
*Encourage your teammate – it’s “Go” time!
 

Mobility

Coach’s Choice 

Upcoming Events

  • August 7, 2014CFP Mixer: G Pub Rooftop
  • August 9, 2014CFP Overnight on the Pemi-Loop
  • September 4, 2014 7:30 pmCFP Monthly Mixer: Hanleys
  • October 10, 2014Summit before Sunrise
  • November 7, 2014Costa Rica Trip
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Meal of the Day

CrossFit Store
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