419

Workout of the Day 20 April 2014

Photo: Dave Counts

There will only be a 8AM and 9AM class today, due to the Holiday.
Happy Easter Sunday!

Strength/Skill Fitness and Sport

Muscle Up Progression Work
15 Mins to work on Progression

Spend time working on the foundation work of Muscle Ups – Pull Up to Chest on Rings, Ring DIps, False Grip Pull Ups, Transition Work with Bands, etc. Use “The Ring Thing” to build muscle memory for transition portion

MetCon Fitness and Sport

4 sets for Max Reps of:
30 seconds of Double-Unders
30 seconds of Rest
30 seconds of Dumbbell Ground to Overhead
30 seconds of Rest
30 seconds of Row Sprint
30 seconds of Rest


417

Workout of the Day 19 April 2014

Photo: Dave Counts

A normal day at the box.

Coach’s Choice

Strength/Skill Fitness and Sport

A1) Strict Press
5 Sets, 5 Reps, Tempo 3212, Rest 30 Seconds

Barbell or Dumbbell Shoulder to Overhead with no lower body movement

A2) Ankle/Calf Mobility
5 Sets, 30 Seconds

30 Seconds working on Ankle and Calf Mobility with Foam Roller or LAX Ball

MetCon Fitness

5 Rounds:
5 x OHS
5 x Wall Climbs (or highest Handstand hold with chest against wall)
5 x Power Cleans
15 x Air Squats
*use the same weight for OHS and Power Cleans

MetCon Sport

Modified Man Test
5-4-3-2-1
Squat Snatch 95/65#
HSPU
5-4-3-2-1
Clean and Jerk 155/115#
Pistols, then
Max Muscle Ups in 3 Mins

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Be impressive

Easy but hard. That’s the strict overhead press in a nutshell — it’s an easy movement, but it’s difficult to lift the weight and increase your max. Athletes with a little bit of training can add loads of weight to their max deadlift in a year, but increasing the press happens oh-so-slowly. Here’s a great article from Lift Big Eat Big with three tips for increasing the amount of weight you can push overhead. It may not add 20 pounds to your press overnight, but it can’t hurt.


kelly

Workout of the Day 18 April 2014

This Saturday is the first skills workshop with Felix, he will be working on double unders (10AM free to members). Kelly is also holding the women’s workshop from 1-3.

Banded Shoulder Mobility

Strength/Skill Fitness and Sport

Inverted Work
15 Mins

Spend 15 Mins working on your progression level of Inverted work.
1st Level – Behind the Neck Strict Press @ 50% Body Weight, for 3-5 Reps (4 Sets)
2nd Level – Hold Handstand against wall, with Chest facing wall. 4 Set of 60 Sec Holds with 60 Seconds Rest between Sets.
3rd Level – Strict / Kipping Handstand Push Ups against wall
4th Level – Free Standing Handstand work

Test

Hollow Hold Test
Max Effort – Score is Seconds of Hold

Hold a perfect Hollow Hold for as long as possible

MetCon Fitness

For Time:
Complete 50 Box Jumps (or Step Ups)
On the start of Each Minute, complete 5 Push Ups, begin with the 5 Push Ups.

MetCon Sport

For Time:
Complete 50 Burpees Box Jumps.
On the start of Each Minute, complete 5 Pull Ups, begin with the 5 Pull Ups.


418

Workout of the Day 17 April 2014

Photo: Dave Counts

Mid-Week Update…
Hope everyone’s training is going well, just wanted to touch base and give you a few key points for today.  We are still in the first session of the Max Effort Black Box Lifts/Movements.  With today being Back Squat day, we wanted to address using Tempo in your Strength portion today.  The Tempo is 3212, which means you will take 3 seconds to lower yourself into the bottom of the Squat, 2 seconds to hold at the bottom, 1 second to drive back up to a locked out standing position, and a 2 second pause between each rep.  We are encouraging all Athletes (Fitness & Sport track) to use this Tempo, but we also understand if you do NOT feel comfortable holding a heavy load on your back in the bottom of the squat.  It is understandable if you want to just complete 5 Reps at normal pace, but we ask you at least try a few warm up reps using the prescribed Tempo.  Also, if you have never “dumped” weight off your back, please execute a few dumps during your warm up sets, just check behind you prior to initiating you lift to make sure it is all clear.
Lastly, today’s MetCon has Rowing for Calories, remember that with this style of rowing, it is crucial you focus on big, strong, solid pulls with a long, slow recover stroke; rather than just trying to move as fast as possible back and forth on the rower.  Good Luck!

Labor Position

Hold Labor Position against wall for 60 Seconds, apply PNF stretching to increase hip mobility

Strength/Skill Fitness and Sport

A1) Back Squat
5 Sets, 5 Reps, Tempo 3212, Rest 30 Seconds

A2) Powell Raises
3 Sets, 12 – 15 Reps Each Arm

MetCon Fitness

3 Rounds:
10 x Calories on Rower
15 x Burpees
10 x K2E, Knee Tucks, or Kick Ups
10 x Walking Lunges holding KB or DB against Chest

MetCon Sport

3 Rounds:
10 x Calories on Rower
15 x Burpees to 6″ Target
10 x T2B
10 x Walking Lunges with Plate Overhead (45/25#)

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How to fail properly

You will fail at a back squat at some point. It happens to everyone — you’ll squat down with the bar on your back and not be able to stand back up. Dumping a squat safely takes some finesse and a little practice, but the main thing is, just let go and move forward away from the bar as fast as possible. Check out the video below for a typical demo. And whatever you do, don’t do this.


416

Workout of the Day 16 April 2014

We are adding more ropes to the back box!

 

Cuban Press

Hold PVC pipe with Snatch Grip, Lift Elbows high and outside, Rotate PVC to Overhead position, Press out. Reverse order back to starting position.

Strength/Skill Fitness

Power Snatch
20 Mins, Work to a PERFECT Heavy Triple

Strength/Skill Sport

Hang Snatch
20 Mins, Work to a PERFECT Heavy Triple

MetCon Fitness

AMRAP 12:
10 x DB Push Presses
30 x Air Squats
50 Double Unders/ 25 x DU Attempts/100 x Singles

MetCon Sport

AMRAP 12:
10 x Pistols (total)
30 x Push Presses (75/45#)
50 x Double Unders


415

Workout of the Day 15 April 2014

Are you training for an obstacle course race? We have all the tools to set you up for success. Ask a coach today.

Kettlebell Complex

Use a Light to Moderate Kettlebell
5 Turkish Get-ups (each arm)
5 Windmills (each arm)
10 Good Mornings

Strength/Skill Fitness and Sport

A1) Pull Up Progression
4 Sets, 3 – 5 Reps, Rest 30 Seconds

4 Sets, 3 – 5 Reps (all Strict, w/3 sec descent)
Chin Up to Neck
Chin Up to Chest
Pull Up to Neck
Pull Up to Chest

Do Not go to the Next Level till you have completed all Sets at Max Reps

A2) Single Leg Deadlifts
4 Sets, 8 – 10 Reps (each leg)

Using a single or double KB or DB, balance on one leg, keeping back and non-working leg in a straight line, lower weight as far as possible, then return to upright position.

MetCon Fitness

AMRAP 5:
5 x Ring Rows/Pull Ups
10 x Push Ups
15 x Air Squats
Rest 2 Mins

AMRAP 5:
10 x Box Jumps
10 x KB
Rest 2 Mins

AMRAP 5:
5 x Ring Rows/Pull Ups
10 x Push Ups
15 x Air Squats

MetCon Sport

AMRAP 5:
5 x Pull Ups
10 x Push Ups
15 x Air Squats
Rest 2 Mins

AMRAP 5:
10 x Box Jumps 24″/20′
10 x KBS- American 32kg/24kg
Rest 2 Mins

AMRAP 5:
5 x Pull Ups
10 x Push Ups
15 x Air Squats


hunger6

Workout of the Day 14- April 2014

Photo: Jon Janton

This coming Saturday is our Women’s Workshop featuring Liz Kettelle and Chris Brennan! Saturday from 1-3. $5 per head- bonding, value and a WOD with coach Kelly!

Coming this week…

This week we continue with our first run through the six movements of MEBB (max effort black box), still working on 5 sets of 5 reps.  By now you should all realize that adding Tempo into the lifts we have done many times, completely changes the difficulty of each lift.  This week we will see Full Squat Cleans, Back Squats, and Strict Presses; along side Pull Up Progressions, Inverted Work, Snatch Technique Work, and Muscle Up Progressions.  Make sure you keep recording your results in Wodify, it will be a huge help in the long run!  Enjoy…

Mobility Work

Wrist mobility.

Hip Openers

From a kneeling position, explode hips, and land on feet.

Strength/Skill Fitness and Sport

A1) Clean
5 Sets, 5 Reps, Rest 30 Seconds

A2) Hollow Holds
5 Sets, 30 Second Holds

Hold Hollow Body Position laying on your back

MetCon Fitness

5 x Hang Power Cleans
10 x Dips
Max Effort Hand Stand Hold, Chest facing Wall
4 x Hang Power Cleans
10 x Dips
Max Effort Hand Stand Hold, Chest facing Wall
3 x Hang Power Cleans
10 x Dips
Max Effort Hand Stand Hold, Chest facing Wall
(work with 85-90% of last completed set in strength portion)

MetCon Sport

5 x Cleans (full squat)
10 x Ring Dips
5 x HSPU
4 x Cleans (full squat)
10 x Ring Dips
5 x HSPU
3 x Cleans (full squat)
10 x Ring Dips
5 x HSPU
(work with 85-90% of last completed set in strength portion)


hunger5

Workout of the Day 13- April 2014

Photo: Caitlin Phillips

Mobility Work

Pick 2 Mobility packages and work them.

Strength/Skill Fitness

A1) Push Jerk
4 Sets, 5-7 Reps, Rest 60 Seconds

A2) Powell Raises
4 Sets, 10-12 Reps (each arm)

Strength/Skill Sport

A1) Split Jerk
4 Sets, 3-5 Reps, Rest 60 Seconds

A2) Powell Raises
4 Sets, 10-12 Reps (each arm)

MetCon Fitness

4 Rounds:
200M Run
10 x Med Ball Squat Cleans
30 x Double Unders/10 x Double Under Attempts (no single today)
Rest 30 Seconds between Rounds

MetCon Sport

4 Rounds:
200M Run (with wall ball)
10 x Med Ball Squat Cleans (20/14#)
30 x Double Unders
Rest 30 Seconds between Rounds


savethebay

Workout of the Day 12- April 2014

Save the Bay Clean Up for Earth Day is today!

Meet Liz at 9:30am at CFP or see below

Saturday, April 12
10 a.m.-12 p.m.
100 Save The Bay Drive, Providence, RI
This cleanup is appropriate for ages 8+.
SIGN UP! Let’s use our community to help our greater community!

Noodle Tag (No Measure)

When tagged:
1st time – 5 Burpees
2nd time – 5 Air Squats
3rd time – 5 Push ups

Strength/Skill Fitness and Sport

3 Sets:
Row 300Ms
Max hang from Pull Up Bar or Rings

Sport – Do your Hangs with an L-Sit Hold

MetCon Fitness

21-15-9
Russian KBS
Goblet Squats
Sit Ups

MetCon Sport

21-15-9
Power Snatch 75/45#
OHS 75/45#
T2B

 

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Overhead squat flexibility

Sport-track athletes have two demanding movements in the WOD: snatches and OHS. Both are tricky to do well, and can be pretty grueling when done at high speed for lots of volume, as we’re doing today. For both fitness and sport athletes looking for some homework to improve their overhead squat flexibility, check out this excellent article by Greg Everett of Catalyst Athletics. The gist of it is, first make sure you’ve got a perfect squat, period — after that, the word to remember is mobility, mobility, mobility.


SaveTheBayLogo

Workout of the Day 11- April 2014

Save the Bay Clean Up for Earth Day

Saturday, April 12
10 a.m.-12 p.m.
100 Save The Bay Drive, Providence, RI
This cleanup is appropriate for ages 8+.
SIGN UP! Let’s use our community to help our greater community!

Banded Shoulder Mobility

Strength/Skill Fitness and Sport

A1) Bench Press
5 Sets, 5 Reps, Rest 30 Seconds (Tempo 3212)

A2) Foam Roll IT Band/TFL
60 Seconds (total)

Use a Foam Roller to Roll out your IT Band and your TFL

MetCon Fitness

20 x Wall Balls
5 x Dips/Ring Dips
15 x Wall Balls
5 x DIps/Ring Dips
10 x Wall Balls
5 x Dips/Ring Dips
5 x Wall Balls

Not for Time
Finish with 50 Hollow Rocks

MetCon Sport

21 x Thrusters 95/65
5 x Muscle Ups
15 x Thrusters 95/65
3 x Muscle Ups
9 x Thrusters 95/65
1 x Muscle Ups

 


Upcoming Events

  • April 26, 2014Skills Saturdays: Pull-Ups
  • April 30, 2014CFP Mixer: Nick A Nees
  • May 31, 2014 11:00 amMARTY
AEC v1.0.4

Meal of the Day

CrossFit Store
Mobility WOD