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.
Workout of the day: 16-May-2013
(Photo: Jon Shewchuk)
CrossFit WOD
Deload Week
Deadlift
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.
1min. AMRAP:
Jump Lunges.
Rest 30 Seconds.
1min. AMRAP:
Air Squats.
Rest 30 Seconds.
1min. AMRAP:
Burpees.
Rest 30 Seconds.
1min. AMRAP:
Double Unders.
Rest 1 minute.
Repeat. Rest 2 minutes. Repeat.
Workout of the day: 15-May-2013
(Photo: Jon Shewchuk)
CrossFit WOD
“Kelly”
5 Rounds:
Run 400m
30 Box Jumps (24/20)
30 Wall Balls (20/14)
Workout of the day: 14-May-2013
(Photo: CFP) CFP Bootcampers hard at work!
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CrossFit WOD
Deload Week
Bench 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.
3 Rounds:
Row 500m
40 Double Unders
30 Sit Ups
20 Pull Ups (Comp: C2B)
10 Burpees
Workout of the day: 13-May-2013
(Photo: Jon Shewchuk)
The Week Ahead – Coach Josh
This week is our Wendler De-Load week. This is the week to get some light work in, and prime yourself for the next month of training. Deload means Deload, recover! In the second four week phase, we will be increasing the maxes (base number we are calculating with, not the weight on the bar) that we are basing our percentages on by no more than 5 lbs for upper body lifts, and 10 lbs for upper body lifts. For metabolic conditioning, we have a great variety of challenges this week from some more of the classic “girls”, to running/rowing, and bodyweight pieces. I’m sure everyone will get something they like this week. Dan Medeiros will also be publishing his debut article on the CFP website as a new staff researcher, hope you enjoy it!
CrossFit WOD
Deload Week
Back Squat
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.
For Time:
800m Run
40 Wall Balls (20/14)
20 Toes to Bar
400m Run
30 Wall Balls
15 T2B
200m Run
20 Wall Balls
10 T2B
(Compare to 10/12/12)
Workout of the day: 12-May-2013
(Photo: Jon Shewchuk)
*Note – There will be no 8am class today.
CrossFit WOD
Overhead Squat
3 x 5 @ 70-75%
AMRAP 4:
Thruster(Rx: 75/55, Comp: 105/75)
Rest 1 min.
AMRAP 4:
Double Under
Rest 2 mins.
AMRAP 4:
Thruster
Rest 2 mins
AMRAP 4:
Double Under
Workout of the day: 11-May-2013
(Photo: Jon Shewchuk)
Give your child a jump-start by improving their athletic ability, teamwork and overall health! Classes start Monday, May 13th at 4:00pm. Click HERE for more details.
CrossFit WOD
30 minute running clock: AMRAP:
Row (calories)
Double Unders
Pull Ups
Air Squats
Athlete can rotate through exercises as desired.
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