CrossFit Schedule

Please RSVP to attend classes

Friday Oct 31

Saturday Nov 1

Sunday Nov 2

Sunday Nov 2

Monday Nov 3

Tuesday Nov 4

Tuesday Nov 4

Wednesday Nov 5

WODS

Friday: 10/31/4

CrossFit:

Technique: Power snatch, then build to or close to Rx weight

3,2,1min AMRAP of:

  • Snatch (135/95)
  • Bar Muscle up, or (CTB)Pull up

 

Just Results:

Skill and strength: pull ups

Technique: hang snatch and OHS 

W.O.D

3, 5min AMRAPs, 2min rest:

Read more...

Thursday: 10/30/14

 

CrossFit:

Technique: squat clean

Thruster: 3-3-3-3-3-3-3

Team WOD

(teams of 3, 1 bar for the team)

4 rounds:

1min: max rep thrusters  @95/65

(2min rest)

 

Just Results:

Technique: thrusters 

Partner WOD:

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

Read more...

Tuesday: 10/28/14

 

CrossFit:

HPC: 2-2-2-2-2-2-2

W.O.D

"DT"

5 rounds:

  • 12 deadlifts (155/105)
  • 9 hanging power-cleans 
  • 6 shoulder to overheads 

 

Just Results:

Technique: HPC (hang power clean)

W.O.D

6 rounds:

Read more...

Monday: 10/27/14

CrossFit:

Technique: all 3 types of barbell squat (back, front, overhead)

Back squat: 2-2-2-2-2-2-2

W.O.D

For time, with one bar, 12min cap:

  • 21 back squats (135/95)
  • 21 burpee over bars
  • 15 front squats
  • 15 burpee over bars
  • 9 overhead squats
  • 9 burpee over bars 

 

Just Results:

Technique: all 3 types of barbell squat (back, front, overhead)

W.O.D

For time:

Read more...

Week of 10/27/14

 

Monday, 10/27/14:

CrossFit:

Technique: all 3 types of barbell squat (back, front, overhead)

Back squat: 2-2-2-2-2-2-2

W.O.D

For time, with one bar, 12min cap:

  • 21 back squats (135/95)
  • 21 burpee over bars
  • 15 front squats
  • 15 burpee over bars
  • 9 overhead squats
  • 9 burpee over bars 

 

Read more...

Saturday: 10/25/14

Warm-up/Mobility (before class): 15 min

  • 800m Run
  • Foam roam roll

Partner WOD

  • Team 400m keg carry
  • Team 200 calorie row (switching every minute)
  • Team 400m keg carry 

Keg Carry Video: Click

Read more...

Friday: 10/23/14

CrossFit:

Power snatch: 1-1-1-1-1-1-1

W.O.D

21-18-15-12-9-6-3:

  • Power snatch (95/65)
  • Burpee over bar

 

Just Results:

5 rounds:

  • 9 hang power snatch
  • 15 burpees
  • 21 Russian swings 
  • 400m run
Read more...

Thursday: 10/23/14

CrossFit:

20mins skill: kipping (into pull up or muscle up)

W.O.D

Partner "Karen", 20min cap:

  • 150 wall ball over the cage, each

 

Just Results:

30min partner AMRAP:

  • 30 partner wall ball
  • 30 partner ring rows
  • 400m partner run
Read more...

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Cooking Nemo! Not as bad as it sounds…!

How can we avoid talking about one of the largest blizzards New England has ever experienced? Better question…how can we avoid talking about what we’re eating while we’re snowed in?? Luckily, I’m snowed in with my cousin Jill and she always has cabinets and a fridge full of healthy ingredients to work with. One of my favorite ways to cook is what I call “cleaning out the kitchen.” I open the cabinets, fridge, and freezer and work with what I have. Could we have loaded up on junk food?

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Does FAT scare you?

I’m going to tell you a secret– something that the smartest, most cutting edge health professionals all know and have been talking about amongst themselves for a very long time. This information isn’t widely known or accepted yet, but it will be—at which point we will all be shaking our heads looking back on this period in medical history and saying “What were we thinking?”

Get ready to be shocked:

High cholesterol doesn’t cause heart disease.

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Power to My Mom and Superfoods!

I remember my mom’s happy disposition and unconditional love. And though I can’t throw my arms around her for a hug on Sunday, I will smile and be thankful for the monumental impact she has had on my life and health.

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It IS Easy Being Green!

I’m a sucker for anything green…green eyes, green Gummy Bears, green apples, green foliage in the summer, green leafy vegetables and green split peas. Can you guess what the theme for today is? YES…the power of green foods! After loading up on sweet treats and suffering from food hangovers during the holidays, it’s time to detox and put healthy food back into our bodies.

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