Tuesday, December 31

Hello All … Got a tough one today … Finishing 2013 with the “King of all Lifts” … SQUAT … Come see … Enjoy!

GET WARMED UP

Run Warm Up … With a Twist

5 Air Squats ~ 1/2 Speed Run 30 yards ~ 5 Hand Release Push-ups ~ Run 30 yards

5 Air Squats ~ Low Skips 30 yards ~ 5 HR Push-ups ~ Backward Skips 30 yards

5 Air Squats ~ Side Slides Left 30 yards ~ 5 HR Push-ups ~ Side Slides Right 30 yards

5 Air Squats ~ Step Overs 30 yards ~ 5 HR Push-ups ~ Backward Step Overs 30 yards

5 Air Squats ~ Majorettes 30 yards ~ 5 HR Push-ups ~ Butt Kicks 30 yards

5 Air Squats ~ Skip Kicks Forward 30 yards ~ 5 HRPUs ~ Skip Kicks to Side 30 yards

5 Air Squats ~ Heismans Left 30 yards ~ 5 HR Push-ups ~ Heismans Right 30 yards

 Mobility Circuit

PVC Shoulders & Hips

 

BE SKILLED

Burgener Warm-Up w/Bar

OverHead Squats

10 sets of 3 on the 0:35

 

GROW STRONG

Back Squat

Reps: 10, 8, 6 ~ 3, 3, 3 ~ 3, 3, 3

15 minutes

WORK HARD

AMRAP 9 minutes

10 Alternating Lunges (5 each) ~ 10 yard Sprint ~ Under a pvc set at 24″

10 Sit-ups ~ 10 yard Sprint ~ Under a pvc set at 24″

10 SDLHP w/Kb @53/35# ~ Sprint 30 yards to Start

Monday, December 30

Hey All … Cannot believe 2013 is coming to an end … Time for all those (useless) new year’s resolutions … Instead of making a “resolution”, why don’t you just make a decision? … Come on in … We can help make those decisions real … Enjoy!

GET WARMED UP

50 WallBalls

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm Up w/pvc

 

DEVELOP SPEED

Slam Balls

8 sets of 3 on the 0:35

! Be explosive !

 

GROW STRONGER

Dips

3 Max Rep sets with 2 minute rests

PR a new total

 

WORK HARD

6 Rounds /AFAP

15x Two Handed Kb Snatch @53/35#

6x Rack to Overhead, Left Hand

15x Two Handed Kb Snatch @53/35#

6x Rack to Overhead, Right Hand

Sunday, December 29

Hello All … Coach Hilary has a pretty efficient WOD for you today … Just a little piece of what she and 13 other CFHM athletes endured yesterday at the “Arena Attack” throwdown at the DCU Center in Worcester … Come taste a little competition … Enjoy!

GET WARMED UP

Run Warm Up

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm Up w/pvc

 

BE SKILLED

“Goats”

15 minutes to work on a movement in which you are deficient

then

Practice your Power Snatch

WOD

“Randy”

75 Power Snatches @75/55#

Saturday, December 28

Hello All … Team Day! … Grab some friends and get yourselves in here … We got some “cleaning” to do !!! … Enjoy!

GET WARMED UP

Run Warm Up

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm Up w/pvc

 

BE SKILLED

5min: 3 Position Cleans

5min: Squat Cleans

Practice

 

TEAM WOD

12 minute AMRAP

Squat Cleans

Team Score = Reps x Weight

2 minute REST

3 minute AMRAP

Team Plank while 1 athlete sprints 50 yards

Complete sprint & tag out a new sprinter, you plank

Team Score = # of completed sprints x 100

2 minute REST

3 minute AMRAP

Burpee Box Get Overs

Perform a burpee then get yourself completely over a 32″ high box

Team Score = # of completed reps x 100

2 minute REST

3 minute AMRAP

Team Row for Calories

Team Score = Total all calories x 100

TEAM TOTAL = Add up all 4 “Team Scores”

Paleo Challenge !!!

Paleo Challenge
January 5th- February 1st
$10 to participate

Benchmark WOD = KAREN 150 WALLBALLS ; January 5th at 11:00am

•Get 8+ hours sleep
•Take appropriate rest between workouts
•Drink plenty of water
•Eat:
A variety of quality meat, fatty meats, organ meats, fish and seafood, eggs
Dark leafy green vegetables
Fresh, fermented vegetables…
Learn your spices & herbs to make your food taste amazing and avoid boredom
•Moderate these: Save starchy vegetables (sweet potato, roots, tubers, squashes) and fruits (best are berries) for post-workout
oModerate nuts and seeds (small amounts, not all the time)
•Use these oils to cook with: animal fats (tallow, ghee, suet), coconut oil; Use these oils as toppings (don’t cook with): olive oil, nut oils
•Avoid packaged foods (make it yourself)
•Read the label/ask your server!
These foods are absolutely not allowed during the Challenge…
•Grains, breads, legumes, cereals, rice
•All dairy products* except unsweetened almond milk
•Alcohol
•Sugars, artificial sweeteners (agave, cane juice, molasses, stevia, etc.)
POINTS
In this round of Paleo the point system is going to be a little different than how we have done it in the past …
3 – If you eat perfectly paleo, no paleo treats, you ate like a caveman
2 – You ate paleo but had a little treat to reward yourself (paleo treat)
1 – You had one meal paleo but you fell off today *It’s okay get back at it!*
0 – nothing about the day was paleo
1 added point if you have fish oil, drink eight hours and drink a gallon of water.
*Highest total points you can have is a 6*
Key things to remember*
•This is a STRICT Paleo Challenge – if you wish to have a paleo sweet treat you must do so in moderation.
•YOU CAN DO IT!
•Prep food!
•NO ALCOHOL – unless you want a point taken off

*PACKETS AVAILABLE AT THE FRONT DESK*

Friday December 27th

 

 

End of the week already?! Soon these holidays will be over and you’re going to be ready for a new year – so start that NEW YEAR with a NEW YOU! Come on in and give it a try!

Warm up:

Run warm up

Skill:

Split Jerks 15×1

WOD:

20, 18, 16, 14, 12, 10, 8, 6, 4, 2

KB swings (American) , Spiderman crunches, Goblet squats

*NEW YEARS EVE – MORNING CLASSES ONLY ; NEW YEARS DAY – CLOSED*

 

Thursday, December 26

Hey All … Post Christmas Blues? … Get in here for your daily dose of seratonin … The body’s “feel good” chemical … We can help … Enjoy!

GET WARMED UP

5 rounds /10 each

GHD Sit-ups

Kb Swings

Lunges

Hand Release Push-ups

Mobility Circuit

PVC Shoulders & Hips

 

BE SKILLED

Burgener Warm Up w/Bar

Review Snatch Movement & Standards

 

GROW STRONG

3 Position Snatch

15 minutes to achieve a new PR

 

WORK HARD

10 rounds AFAP

3 Thrusters

from the floor @80% of heaviest snatch weight

30 Double Unders /90 Single Unders

** 20 minute Time Cap **

December 24, Tuesday

Hey All … We celebrate Christmas around here … So in the spirit of Christmas we have put together our own little “Christmas WOD” … “The 12 Days of CrossFit” … Participants must sing it as they progress … Enjoy!

GET WARMED UP

Run Warm Up

Mobility Circuit

PVC Shoulders & Hips

Burgener Warm Up w/pvc

 

BE SKILLED

Practice WOD … Standards

Vocal Warm Up … You’re singing today baby!

 

WOD

“The 12 Days of CrossFit”

(Sung to the tune: “The 12 Days of Christmas”)

On the first day of CrossFit my true love gave to me …

1 Kipping HandStand Push Up

On the second day of CrossFit my true love gave to me …

2 Box Jumps  (@20/24″)

and

1 Kipping HandStand Push Up

On the third day of CrossFit my true love gave to me …

3 Deadlifts (@275/155#)

2 Box Jumps

and

1 Kipping HandStand Push Up

(continue in this manner through the following challenges)

4 Get Ups

5 Clean & Jerks (@135/105#)

6 Burpee Pull Ups

7 Balls a Slammin’ (@20/16#)

8 Goblet Squats (@53/35#)

9 Mountain Climbers

10 Kb Swings (@53/35#)

11 OverHead Squats (@95/65#)

12 Little Pistols (each leg)

Monday, December23

Hello All … Got something special for you … Want to know what it is??? … Come see for yourself! … We look forward to seeing you! … Enjoy!

GET WARMED UP

5 rounds /10 each

Mountain Climbers

Sit-ups

Lunges

Hand Release Push-ups

Mobility Cirucuit

PVC Shoulders & Hips

 

BE SKILLED

Plyo Push-ups

10 sets of 2 on the 0:35

Practice WOD standards

 

WOD

Buy In: 50 Box Step Ups @20/24″

Reps: 7, 6, 5, 4, 3, 2, 1

Hang Power Snatch

Overhead Squat

Pull-ups

Complete 7 reps of each, then 6 of each, then 5, 4 …etc.

Cash Out 100 Sit-ups

Sunday, December 22

DT-th.jpg

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.

Hello All … Ok, now I know that the holidays are approaching (too) fast, but do you really think doing “DT” will help ??? … Absolutely … Challenge yourself now … The last minute shopping will seem easy in comparison … Enjoy!!!

GET WARMED UP

3 rounds /25 Each

Jumping Jacks

Double Unders /75 Single Unders

Air Squats

Flutter Kicks (4 count: 1,2,3,1)

BE SKILLED

Handstand Stuff

WOD

“DT”

5 Rounds @105/155#

12 DeadLifts

9 Hang Cleans

6 Shoulder to Overhead