April 2014

Wednesday April 9th

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

Strength

ME Lower Body (Intro Reps)

Front Squat

5-5-5-3-3-3

Goals

  • Bar resting on the Shoulders and Fingertips
  • Elbows must up and in front of the bar
  • Upright Torso

 

 

Metcon

10-9-8-7-6-5-4-3-2-1

Hang Power Clean/KB Swing

125M Row after each round

 

Resources/Topics

Where is the Beef? via Marks Daily Apple

Squat Ladies via Rx Review

 
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Tuesday April 8th

 

Skill

Ring Dips

Goals

  • Shoulder must dip below the top of the elbow at the bottom of the dip
  • Elbows must be fully extended at the top
  • Keep the rings close to your body through out the movement

 

 

Metcon

“Tabata”

Tabata Row

Rest 1 minute

Tabata Squat

Rest 1 Minutes

Tabata Ring Rows

Rest 1 Minute

Tabata Push Up

Rest 1 Minute

Tabata Sit Up

 

Resources/Topics

Ring Dips With Bands  via CrossFit Journal

Essential Info for Female Athletes via Breaking Muscle

 

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Monday April 7th

 

Strength

ME Total Body (Intro Reps)

Push Press

5-5-5-3-3-3

 

Metcon

“Choked Up”

3 RFT

400M Run

12 pullups

 

Resources/Topics

Fighting Body Dismorphia  via Tabata Times

5 Mobility Exercises Every Athlete Should Do via RX Review

Food For Thought via David Perlmutter

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Sunday April 6th

REMINDER: Nutrition Clinic on Sunday April 13thth 11:15AM-12:15PM. After the 10AM Class. NO GOAT CLASS.

Metcon

"10/200

Bad Vision"

12 Min AMRAP

10 TTB

10 HPC

10 Lateral Jump Burpees

200m run 

 

 

Resources/Topics

Bench Squat Deadlift Oh My via Zach Even Esh

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Saturday April 5th

Fix the Ankle Save the Knees

 

Metcon

"Done in 60 Secs"

You and your partner will complete as many repetitions as possible with time allowed. Each partner must complete each station four times. 

4 Rds

Complete the following with your partner:

60 Seconds of Wall Balls/Goblet Squats

60 Seconds of KB Swings 

60 Seconds of Heavy Carries in the Parking Lot 

60 Seconds of Push Press: Dumbbells or Barbell 

 

 

Resources/Topics

10 Commandments via Breaking Muscle

 

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Friday April 4th

When will this week end?

Strength

Prowler Pushes

8 Rds

Down and back in the parking lot.  Increasing Weight Each Rd.

REST AS NEEDED

 

Tips

  • Arms Locked Out
  • Driving with the legs use short choppy steps
  • Do not round your back while pushing the sled

 

 

Metcon

15 min AMRAP

400m Run

15 Burpees

15 Ball Slams

 

 

Resources/Topics

Getting Fit After 45  via Maggie Gallant

Harness Your Fear via Zach Even Esh

Once Your Ripped via Breaking Muscle

Blog tags: 
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Thursday April 3rd

Thanks Coach and Rob Orlando. 

Strength

DB Bent Over Rows

5-5-5-5-5 (Each Arm)

 

 

Metcon

3 RNFT

10 KBS Swings

10 KB Squat (5 Each Arm)

10 KB Press (5 Each Arm)

- KB Should be AHAP with Perfect Form

 

Resources/Topics

What is A.R.T via CrossFit Impulse

Test and Retest via Mobilty WOD

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MARCH PRs

CONGRATS to all our members, who hit PRs in the month of MARCH. If your PR isn't listed, be sure to write them up on the board!! 

 

  • Craig - 5 RM DL 175#
  • Keith - 3RM FS 100#
  • Kit - 3 RM DL 155# , 3 RM FS 108#
  • Kristin - 3RM BS 170#, DL185#
  • Lawrence - 2RM FS140#, 1 RM BS 220, 3RM DL 225 
  • Len - 5 RM DL 165#
  • Mike Adams - 3RM BS 150#
  • Susie - 3 RM BS 93#, 3RM BP 60, 3RM FS 70#
  • Terry - 1K Row 3:21; 3RM BP 195#, 3RM FS 175#
  • Tom - 3RM PC 165#, 3RM BP 225#
  • Tracy - 3RM FS 78#
  • Virginia - 3RM BS 78#
  • Will S. - 3RM FS 125#
  • Gian - 3RM FS 150#
  • Brooke - 3RM FS 68#
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Wednesday April 2nd

Skill

Double Unders

Goals

  • Work on Power Jump
  • Efficiency of Turn Over

 

Metcon

Karen

150 Wallballs AFAP

Coaching Tips

  • Catch the ball high
  • Forearms vertical and under the ball
  • Straight back

Resources/Topics

Functionality of Wall Balls via CrossFit Journal

The Next Great Thing via Robb Wolf

Its All Ballbearings or In Fitrness Its All About Intensity via CrossFit Southie

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Tuesday April 1st

REMINDER: Strongman Clinic on Sunday April 27th 10AM-11:30AM. No 10AM Class or GOAT class.

 

Deadlift (3/13)

5-5-5-5-5

 

Goals

  • Keep the bar close to your body
  • Lower the bar by pushing your hips back first

 

Metcon

“Carry What

400 m Sandbag Carry

  • Athlete can carry sandbag anyway they chose

 

4 Rds

15 Push Ups

15 KB Goblet Squats

10 Cal Row

Cash Out

25 Burpees

Resources/Topics

Helpful Hints for Deadlifting via Stronglifts

Post Open Blues via Tabata Times

Lift Heavy With Friends via Marks Daily Apple

 

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