April 2014

Saturday April 19th


Hero WOD "Hansen"


5 Rds For Time

30 KBS Swings

30 Burpees

30 Weighted Sit Ups

2 partner teams with one partner working at a time.

Each Partner must do at least 10 reps of each movement every round



Marine Staff Sgt Daniel Hansen died February 14th in

Farah Providence, Afghanistan when an IED he was working on detonated.

Daniel is survived by his mother Sheryll, his father Delbert,

his younger sister Katie, and his twin brother Matthew (also a Marine).


Why We Do Hero Wods


"These workouts are epic challenges. That’s why we get to do them. Hero WODs don’t seem programmed to produce a nice even flow of increasing fitness. They’re cold, brutal, and painful on purpose – to teach us something.


Hero WODs are a unique opportunity. One that doesn’t exist in “Fran” or any 5 or 10 minute burner. They’re a long spell to accept the suck, and commune with the honored dead. Peaceful reflection, steeped in suffering. You get to hone your perspective with the help of Lt. Clovis, or Lt. Murphy, and others.


In the long, dark, labyrinthine halls of these WODs there is time. Time to get high, low, to be defeated, and find again the steely resolve to not only finish, but thrive. From the abysmal, excuse-laden, defeatist attitude (and we all come to that place, if only briefly) to being forged again in the fire of determination – It’s an emotional rollercoaster. No physical experiences have made me so much better of a person than the hero WODs."


The above is an excerpt from Kevin Daigle's post from Nov 29th 2012.  The complete post can be seen here.


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Friday April 18th


Strict Press






15 Air Squats
12 Shoulder Taps
9 Box Jumps



One True Paleo Diet Doesn’t Exist, but So What? via Marks Daily Apple

Is the Rebound Box Jump Suitable for Everyone?  via Breaking Muscle

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Thursday April 17th



Handstands Hold and Push Ups 15 Min Cap


  • Inclined Inversions 
  • Wall Walks
  • Blocking 
  • Kicking Up To The Walks



Newer Athletes should perform progressions only.





20 Min AMRAP

5 HSPU (Strict)

10 Pull Ups

15 Zerchers Lunges



The Art Of the HSPU via CrossFit Zone

Getting Ready fot the 2015 Open  via Vagabond CrossFit

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Wednesday April 16th


Front Squat

5 x 5




"Mike Mike Mike"


4 Rounds

20 KBS

20 G2OH With Plate

Parking Lot Suicide Between Each Rd



Combating Complacency in Victory via Deuce Gym

Ready Set Miss via CFLA

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Tuesday April 15th


Pull Ups

Pull Up Practice and Progressions  (Dead Hang Flexed Arm Hang Negative Pull Ups or Ring Rows) 15 Min Cap


  • Strict Band Assisted Pull Ups - 3 x 10.  Be sure to pull yourself upward by contracting the lats as. The elbow should be driven to your side. Pull to the front, attempting to get your chin over the bar. Avoid kipping, swinging or jerking movements.
  • Dead Hang - Grip a bar or rings and hang with feet suspended from the floor with arms extended. Be sure to maintain an excellent hollow body  position with your toes out in front of you, stomach, butt, and thighs tight.
  • Dead Hang Flexed Arm - Get a bench or box so you can easily jump up and get your chin over the bar. Then hold that position for about 10-20 seconds. Ensure you have an excellent hollow body  position with your toes out in front of you, stomach, butt, and thighs tight.
  • Negatives - Similar to the Dead Hang Flexed Arm jump up so your chin is over the bar; then very slowly and smoothly lower yourself to the bottom lockout position. Try not to just let go at the bottom – this is usually the sticking point for many athletes.
  • Ring Rows - Grab the rings with a closed grip and lower your body so it is parallel to the ground with arms fully extended. You should be in a straight line from the shoulders, hips, knees and ankles.  Pull your chest to the rings, moving your body as one unit.  Touch the rings to the chest and lower back down so the arms are completely straight. The lowering should be controlled but not 'slow'


Newer Athletes should perform progressions only.



Run Forrest Run

5 Rounds

400 M Run

Rest 2 Minutes between Rds

**In lieu of the rain 

Sub - 5 x 500M Row - 2 min rest


400 meter repeats hurt via The Daily Sweat

Everybody Hates The Erg via Breaking Muscle

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Monday April 14th


Push Press

5 x 5




Max Monday


Max Meters Rowed in 4 Min
Max DB Lunges in 3 Min
Max Sit Ups in 2 Mins
Max DU in 1 min



Our Year of No Sugar: One Family’s Grand Adventure via Everyday Health

Root Cause of Front of the Shoulder Pain  via Breaking Muscle

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Strongman Clinic next Sunday, April 27 at 10AM

Don't miss this terrific opportunity to learn and put into practice Strongman Training. 


You don't need to be a physically big to train like a strongman/woman. See what your capable of and challenge yourself to learn something new. 




Strongman Articles

Pick Up Something New: 10 Loaded Carries to Strengthen your Training (and yourself)

6 Reasons Why Strongman Training Makes You Awesome

what are you waiting for?...sign up here 

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Saturday April 12th


REMINDER: Nutrition Clinic on Sunday April 13th 11:15AM-12:15PM. After the 10AM Goat Class. 


Filthy Fifty – tag team

2 Person Team

All reps cumulative – one person working at a time; break it up any way

50 Box Jumps

50 Jumping Pull Ups

50 KBs

Walking Lunge (50 Steps)

50 K2E

50 Push press (45)

50 Supermans

50 Wallballs

50 Burpees

50 Double Unders



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Friday April 11th


REMINDER: Nutrition Clinic on Sunday April 13th 11:15AM-12:15PM. After the 10AM Goat Class. 


ME Upper Body (Intro Reps)

Strict Press



  • Bar resting on the Shoulders
  • Elbows must be in front of the bar
  • Upright Torso and Tight Core




“Short Mary” 10 minute AMRAP


10 Pistols

15 Pull Ups



Counting Sheep via Dr Mike Molloy

Why we squat via CrossFit Southie

Pistols via RX Review


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Thursday April 10th



Double Unders


  • Keep Your Elbows In

  • Use Your Wrists




EMOM 15 Minutes

Odd: 6 Wallballs + 20 Double Unders (20Power Jumps)

Even: 10 Toes to Bar




CrossFit is a Community  via CrossFit South Bay

Some Paleo Sweets via Oh Snap Lets Eat

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