Pre-Paleo Slider Action

Lil’ John, earning his nickname.

He’s down 28 lbs doing Paleo/Zone for only 3 weeks!

How is Paleo Going for you so far?

Post to comments.

Strength
Squat Snatch
2-2-2-1-1-1

WOD
5-4-3-2-1
Squat Snatch (155/105)
Wall Climbs
Double Unders x 10- (50,40,30,20,10)

L3 (135/95)
L2 (95/65)
L1 (65/35)

Recently, we as a coaching staff have heard many pose a familiar question in regards to those with a 2x/week membership – “what can I do to supplement my CrossFitting outside of my two days a week membership?”

First, for those who are able to make it – utilize our Open Gym, Yoga, and Mobility classes (these do not count towards your weekly total for membership). During Open gym hours, (as Goose posted last week) a coach is always there to help any member with a skill or weightlifting movement as well as to help program a WOD to work on an athlete’s weaknesses. This time can also be utilized to make up a WOD earlier in the week that one could not make.

However, CrossFit is not just all about power, speed, and strength. Flexibility represents the single most important, yet overlooked of CrossFit’s 10 General Physical Skills – without, we will never be able to reach the range of motion needed to complete a movement as prescribed. Our Yoga and Mobility classes are two great ways to increase flexibility and better ourselves as CrossFitters. Check out our schedule for exact class-times.

We also post two endurance WODs for athletes looking to specialize more in that category that can also be done during Open Gym hours (just check out the white board behind the Watt Bikes in Southie Green). For those who cannot make it in to Open Gym but want to supplement their CrossFitting with endurance at home – check out www.crossfitendurance.com. This is a great website that we utilize to pick our Endurance WODs from (side note: Endurance WODs should be done no less than three hours prior to, or post WOD – remember, there is no such thing as over-training, just under-recovery, so be smart about this if completing on one’s own). Each WOD has options for biking, running, rowing, and swimming. Whatever resource that an athlete has near them can be utilized to complete the WOD. Many may look at the shorter interval and distance nature of these workouts and think that running 25 miles a week is needed to become a good endurance athlete – it’s not. Remember, we increase our aerobic (long distance) and anaerobic (sprint) capacities by training in our anaerobic threshold. For those who are not sure about distances for running, mapmyrun.com is a great resource for this.

If you are experienced in all the lifts and are looking to increase your strength, we welcome to take advantage of non-coached open platform hours from 8:30-9am Monday-Friday or put in extra strength work on the platforms during class times but please keep in mind the class takes priority. Again, if you are a newbie and still working on technique, it would be best to stick to coached classes and open gym hours until you have mastered the movements. If you are interested in a strength program reach out to us, we have put a few together and can modify it specifically to your goals.

Lastly, for those on a 2x/week membership who cannot make it in to open gym, but want to get a good WOD in on their own, we also have an app for that: our travel WODs. These require no equipment but still increase an athlete’s anaerobic and aerobic capacities just fine. Go to the right side on the home page and under “useful info/links” and then click “travel WODs.”

Most importantly, if one is unsure about exactly how to go about this, to reiterate Goose’s post from a few days ago, refer your questions to the guardian coach all have been assigned. We as coaches are more than willing to help out!

Mobility
Overhead Kettlebell
Calf Mobility

Strength
Split Jerk
2-2-2-2-2

WOD
10-15-20-15-10
Burpee Box Jumps (24/20)
Swings (2/1.5)

L2 – (1.5/1)
L1 – (1/.5) 5-10-15-10-5

Paleo Brunch Details
Today at 11:30 am after Yoga.
Arik’s place – 114 O Street, Apt 13
tel:857-225-2153

Superbowl Party Details
81 F St unit 2 between w 6th and w 5th
Phone 508-641-0333
Start time 3pm

WOD
With a partner
Row 1000m
150 Double Unders (scaled = 200 singles)
Row 1000m
150 Double Unders
Row 1000m

Rows must be done in 250m increments.  Dubs can be partitioned anyway the team would like and each teamate is not required to contribute an equal amount.

Emily working her pistols at the top of Jackson Hole

Paleo Brunch Details
When:  This Sunday at 11:30 am after Yoga.
Where: Arik’s place – 114 O Street, Apt 13 [Big brick building on the corner of O and East Fifth Street] – Pogrebinsky is the last name for the buzzer. 857-225-2153 for the directionally challenged.
How Much: Cash or Food Donation
Who: CrossFit friends and family. [No pets, strict building policy]

Boyson aka (Manson) dan the man lanigan gave me that nickname! He said I am not a boy I’m a MAN! Ha

WOD
“Blake”
4 Rounds
100 foot Overhead Walking lunge (45/25)
30 Box Jumps (24,20)
20 Wallballs (20,14)
10 Handstand push-ups

Don’t forget to sign up for the Paleo Brunch this weekend at Arik’s place.  Click here to register.

Strength
Deadlifts
5-5-5-5-5

WOD
Flight Simulator
5-10-15-20-25-30-35-40-45-50-45-40…15-10-5
Unbroken Unders

Alternate 1 – 10-20-30-40-50-40-30-20-10
Alternate 2 – 5-10-15-20-25-20-15-10-5
Alternate 3 - 1-2-3-4-5-6-7…10-9-8…1
Alternate 4 – Singles- 25-50-75-100-125-150-125-100….

Mooch

Also, the Boyson boys are hosting a CFS Super Bowl party. Paleo foods and finga hugs strongly encouraged. The more the merrier. Post to comments if you want in.

Who out there has stared at the whiteboard or when a coach said “the RX weight is…” and wondered, what the hell is RX? Is someone sick? Is this some weird CrossFit medicine?

Well, the answer to question #1 is no, no one is ill and the answer to question #2 is yes, it is kind of like medicine…just with barbells, burpees, and other movements performed at high intensity that will leave us breathing heavily once completed.

Think of the “RX or prescribed weight/movement” as how a doctor would prescribe a treatment to a patient. As coaches, when programming our WODs, we “prescribe” a weight or movement to the most elite athletes; believing they will be capable to move specific loads and/or cover certain distances in an established time frame. Yet, many CrossFit athletes have not reached the ability level to do so and that is totally fine. In CrossFit, we scale down the weight and/or movement to each athlete’s ability level in order to build the skills, strength, and movement patterns needed to someday be able to uphold the RX standards.

However, when we scale, it is important to understand the purpose of the workout. As Justin  Bergh from CrossFit HQ talks about in the above video, he does not have the same physical capabilities of Jason Khalipa and Neal Maddox (two CF Games veterans) to complete the WOD with the RX’d weight as fast as they can…so he scales it down in order to meet the same intensity level. For example, in a WOD like Fran, the objective is to complete the 21-15-9 rep scheme as fast as possible; maintaining the same intensity level throughout. Simply put, its an all out sprint. The most elite athletes complete Fran RX’d in under 3 minutes. So being able to complete Fran RXd but finishing in 25 minutes probably isn’t doing much to improve that capacity we will one day need to do it RXd is it? Then again, we shouldn’t be scaling the weight so much that we are finishing faster than the top athletes. For example, when we can complete Fran scaled down in under 6 minutes, then we know we need to up the weight or reduce the assistance on the pull-ups. If we ever find ourselves unsure of how to scale, a coach will always be available to help out and give the purpose of the WOD.

As athletes, we should always push ourselves to reach the RX standard. So we must work as hard as possible to perfect the level we are at in order to move up to the next tier; meaning scaling to the appropriate intensity level.  Just know, that once we reach “as RXd” the work does not stop there….we always must push ourselves to move faster and more efficient.

Skill
Pull ups

WOD
50 Power Cleans (115,80)
50 T2B
50 Thrusters (115,80)
50 C2Bs

L3 – 40 reps each
L2-30/30/30/30 (95,65)
L1-20/20/20/20 (65,45)

Also, the Boyson boys are hosting a CFS Super Bowl party. Paleo foods and finga hugs strongly encouraged. The more the merrier. Post to comments if you want in.

Hollow Rock Challenge
50 Hollow Rocks

Strength
OHS
2-2-2-2-2

WOD
10 min AMRAP
60 Bar facing burpees
30 Overhead Squats (120,90)
10 Muscle Ups

Level 2 (105,65)- 20 C2B Pull-ups
Level 1 (75,35)- 20 Pull-ups

Keep up all your hard work Daniel, you are going to have your employees turning heads left and right.

Amy + Moose,

I’ve been telling friends about Xfit. This list above is the gist of what I tell them.

Why going to a Globo gym sucks

You feel weird when someone talks to you.
There is no support.
There is no instruction.
You should not make eye contact with anyone.
You will fall into a routine.
There is no comeradery.
There is no competition.
No one else cares if you don’t show up.
You will get pissed at your self when you suck at something.
There is no timer.
There is no one else to push you.
There is no one else to hold yourself accountable.
Who will help you learn how to eat?
You will do exercises that won’t help during your Life.
You will get bored.
You will stop going.
You will start going again.
You will stop going.

Why going to Crossfit Rules

You will like it when someone talks to you.
You will get more support than you know what to do with.
You will get instruction that will make you realize you don’t know how to be fit, and you will like it.
You’ll make eye contact with everyone.
You will never fall into a routine.
You will have more friends, a lot more.
You will work out harder because the person next to you is working out harder than yo
You will feel guilty if you don’t show up. Sometimes guilt is good.

You won’t mind when you suck at things, because you see everyone around you getting better.
You will embrace the clock.
Everyone around you will push you. And you will push you.
You will feel accountable to your workout friends, and to yourself.
You will learn how to eat.
You will be better at every physical thing you do in your life (including doing it).
You will not get bored.
You will not quit.
You will not stop going.

Crossfit is not a gym, it’s a way of life.

Strength/Skill
Rope climbs

WOD
5 mins Rowing (calories)
4 mins Sit Ups
3 mins HR Push Ups
2 mins Swings (1.5, 1)
1 minute of Burpees

Have you taken advantage of our open gym coached hours yet?  This is a great time to get some personal attention to help improve specific skills that will help boost your overall fitness.  Need help with those pesky double-unders or learning the pull-up kip?  Want some advice on your Snatch and Clean and Jerk technique or would you like suggestions of specific mobility exercises to help you get into better positions?  Whatever it may be, don’t be afraid to ask.  Show up to open gym, come early or stay late after class.   Each of you has been assigned a guardian coach (you should have received an e-mail within the last month from your coach) as your main resource and your coach’s responsibility is to make sure you succeed with the program, whether that be making it to the box, help with your nutrition or improving your squat.  The rest of the coaching staff is also here as your support group and we are always willing to help but we strongly encourage you to reach out to us.  Show us you want to get better and are willing to take steps on your own and we will help you get there.

Strength
Front Squat
5-10-15-20

WOD
21-15-9
Wallballs (24/20)
Box Jumps (30/24)

Level 2/1 (24,20)
ADV (12 ft wallballs; must clear the shamrock or into the Green CrossFit on the back wall )

KaTiA

Test
1000m Row

WOD
5 Rounds of
10 Power Cleans (135,95)
10 Ring Dips

L2 (115,75)
L1 (95,45)