CrossFitWOD

Catch Clusters Not Feelings

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Alex

Alex

 
Outdoors Primarily

Warm-up
In 3:00 Complete:
200m Run
30 Air Squats
AMRAP Singles or Double Unders

Rest :30

In 3:00 Complete
200m Run
10 Burpees
AMRAP Double Unders or Attempts

Mobility
Standing calf stretch against DB
Kneeling couch stretch (grab foot or use rope)

WOD
800m Run
18 Alt. Single Arm Clusters 50|35
80 Double Unders

600m Run
16 Alt. Single Arm Clusters
60 Double Unders

400m Run
14 Alt. Single Arm Clusters
40 Double Unders

200m Run
12 Alt. Single Arm Clusters
20 Double Unders

Level 2- 40|25
Level 1- 30|15
ADV – 70|50, Heavy Rope

Extra Work
21-15-9
Deadlifts 275|185
GHD Sit Ups

*Sub V-Ups and scale weight as necessary

L4 – 255|155
L3 – 225|135




Hero WOD “DT”

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Dudley

Outdoors Primarily
Warm Up
12 Deadlift From Mid Shin to Top of Knees
9 High Hang High Pulls
6 Strict Press

12 Deadlift Starting at Top of the knee Squeeze and stand
9 High Hang Muscle Clean
6 Strict Press

12 Full Deadlift
9 Mid Hang Muscle Clean
6 Strict Press

Accessory
With the Mini Band
2 Rounds- 1 Minute Each
Banded Glute Bridges
Static Bridge Hold with Marching
Clamshell Right
Clamshell Left
Banded Arnold Press


In honor of US Air Force 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 was survived by his wife Megan and his son, T.J., who was one year old when he passed.

Hero WOD
“DT”
5 Rounds
12 Deadlifts 155|105
9 Hang Power Cleans
6 Push Jerks

Level 3- 135|95
Level 2- 115|75
Level 1- 95|65
ADV – 185|125

Extra Work
Ski Erg
E2MOM14
200|150m Sprint
50 Double Unders




Welcome Head Coach Sarah Rad!

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Coach Sarah

As one chapter comes to an end, a new one begins. This has been a long time coming and we couldn’t be more excited to finally welcome the addition of Sarah Radford to our head coaching staff!

Sarah showed up out of nowhere at CFS one 530am morning about a year ago. I remember initially thinking to myself..hmmm that girl moves really well. We’ve never had many 22 year old regulars in our 530am class, but we would soon come to find out that Sarah is not like most 22 year olds.

I quickly found out Sarah had expressed interest in coaching and decided to chat her up. Her eyes immediately lit up and I could easily hear and see how passionate she was about becoming a coach. Much like many of the other great coaches at CFS over the years, it was evident right away that Sarah would eventually come to play a strong role in the CFS team.

Up until that point, Sarah had been attending Northeastern University and was fortunate to be introduced to CrossFit through an internship at Reebok where she was coached by some of the best CF headquarters trainers around. At the conclusion of her time at Reebok, Sarah had been an active member of the CrossFit Medfield community. In her final year of classes at NE and upon hearing good things about the CFS community, she decided to join in hope that a coaching opportunity would become available at some point.

As we were able to get Sarah involved in classes, she quickly become a favorite coach to many athletes at CFS. Sarah’s personality is welcoming, encouraging, outgoing and infectious.

While Sarah works very hard on her own fitness goals and improving her weaknesses, she has never taken herself too seriously and her dedication to her athletes has always been first and foremost.

Sarah’s favorite activities include nerding out on exercise, spending all of her free time at the box working out, socialWODing and petting the various CFS community dogs. As a team member, she has been extremely coachable and a sponge to everything we have taught her. She is excited at the opportunity to learn “all the things” and has always jumped at any chance to help out in any way possible.

We’re pumped to have Sarah around all the time and look forward to having her represent the CFS community in a much larger role as there is no doubt she is ready for it. Please welcome Sarah with Open arms and be prepared to give her everything you have in classes!

——————————————————————

Below is more from Sarah’s Coaches Corner from when she first came on as a part time coach just under 1 year ago (with a few updates 🙂 )…

Just about a year ago I stepped through the front door of Southie Green with a nervous excitement in my stomach. The sun wasn’t even up, yet there was a huge mass of people gathered near the rig excitedly chatting before class. And it was so strange. Suddenly I felt comfortable; the nerves disappeared and it was the strangest feeling… I felt home. And it has truly remained this way ever since. I’m home.

The time I can spend within the walls (or currently in the parking lot of) CFS are truly the best hours of my day. When I workout it’s an outlet for my stress, a place for me to improve with no judgment from others, and a space for me to achieve athletic accomplishments I never thought possible. And when I coach it’s my opportunity to help create that same environment for someone else. I want to play a role in making the time others spend here at CFS the best hours of their day. I want to help people realize that they are capable of so much more than they think – whether it’s doing their first official WOD, getting their first strict pull up, or PRing a lift.

Experience/years as a Crossfitter?

I’ve been doing CrossFit for almost three years now, and coaching for about one of those 🙂

Athletic Background

I trained seriously in dance for about 10 years

Your Favorite WOD and Movement?

Favorite WOD – Filthy Fifty, or really any chipper

Favorite movements – Anything with burpees or rope climbs

Your Least Favorite WOD and Movement

Least favorite movement – Running or Wallballs

Least favorite WOD – Helen

Any advice for Newbies and/or Veterans?

Newbies: Try not to compare yourself to others and never, ever feel bad about scaling! Everybody starts somewhere; you’re not expected to come into this sport a perfect athlete. That’s the fun of CrossFit! You ALWAYS have something to work on. Even the best athletes have weaknesses, and it’s easy to focus on these and our flaws. But focus on what you can do and celebrate your wins!

Fun fact most people don’t know about you

I thought I wanted to be a producer and tried working on a tv set but couldn’t hang with the crew working from 10am to 4am. Ya girl likes to sleep.

What do you enjoy most about the CrossFit community?

I get to fitness with my friends, and anyone I work out with is instantly considered a friend! We build each other up, cheer each other on, and are there for each other always

Tateki

Indoors Primarily
Warm Up
:3 Rounds
30 Work/:15 Rest
-Toe Taps on medball
-V-Ups transferring med ball from overhead to feet
-Plank with Feet on Med Ball Alternating Legs
-Deathmarch in box with Med Ball

Mobility
Quad Rolling

Strength
Reverse Lunge
5 Each Side

WOD
40|32 Calorie Bike
40 Push-ups
40 Wall Balls

Rest 3 Minutes

Complete in Reverse Order

Outdoor WOD
600m Sandbag carry 4|3
40 Push-ups
40 Med Ball Thrusters

Rest 3 Minutes

Complete in Reverse Order

Level 2 – 30|20 Calorie Bike, 30 Push-ups, 30 Medball Thrusters
Level 1 – 30|20 Calorie Bike, 20 Push-ups, 20 Medball Thrusters
ADV – 25 Strict Handstand Push-ups, 30|20lb Medball




Catch & Release

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Carly

Indoors Primarily
Warm-up
6:00 Clock
-12/10 Cal Row
-10 Burpees over the rower
-10 Prone Swimmers
-10 Burpees over the rower
-12/10 Calorie Row
*In any remaining time Down Dog Stretch

Mobility
Shoulder Stretching

Midline
Alternating Tabata 1
Alt Single Leg v-ups
Bicycle Abs

Rest 1 minute

Alternating Tabata 2
Abmat Sit-ups
Plank Hold

WOD
At 0:00, 7:00,and 14:00
20/15 Calorie Row
10 Burpees Over the Rower
15 Pull-ups
10 Burpees Over the Rower
20/15 Row

Level 2 – 10 Pull-ups
Level 1 – Ring Rows, Burpee Step overs
ADV – 15 Burpees Over the Erg, 25 Chest to Bar Pull-ups

Outdoor WOD
At 0:00, 7:00,and 14:00
20/15 Calorie Row
10 Burpees Over the Rower
30 Kettlebell Swings
10 Burpees Over the Rower
20/15 Row

Extra Work
E2MOM8
3 Back Squats
E2MOM8
3 Front Squats




Turn Up Tuesday

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Maurice

Outdoors Primarily
Warm Up
400 M Run

Then

EMOM 6
-5 Muscle Snatch From each position
-20 Lateral Up/Overs
-10 Sotts Press (use PVC or BB for capable athletes)

Mobility
World’s Greatest Stretch on the Box
Overhead Lat Stretch on the box

Strength
E2MOM14
Snatch
High Hang
Mid Hang
Floor

WOD
3 Rounds
400m Run
15 Overhead Squats 95|65
15 Box Jumps 24|20
15 Power Snatches

Level 2- 75|50
Level 1- 55|35
ADV – 115|75; 27|24

Extra Work
4 Rounds
10 HSPU
15 Wall Ball 20|14
10 Pistols

ADV Version
4 Rounds
10 Strict HSPU
15 Wall Balls 30|20
20 Pistols




The Great Outdoors

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Sheazo

Outdoors Primarily
Warm-up
3:00 Jump Rope
-Coaches call
-Singles
-High knees
-Alternating feet
-Butt kickers
-Double unders or attempts

Then
2 Rounds
:40 Work/ :10 Rest and Rotate

-SA Alternating Russian Swings
-SA KB Thruster Right Arm (coaches call out first 5 with pause at the bottom)
-SA KB Static hold overhead Right Arm
-SA KB Thruster Left Arm (Coaches call out first 5 with pause at the bottom)
-SA KB Static Hold overhead left arm

Strength
E2MOM14
3 Thrusters

WOD
10 Minute AMRAP
10 Thrusters 75|55
15 Kettlebell Swings 53|35
25 Double Unders

Level 2 – 65|50; 44|26
Level 1 – 55|35, 35|16
ADV- 95|65; 50 Double Unders

WOD CREDIT- Crossfit.com

Extra Work
3 Rounds
10 Stone Over Shoulder 140|90
10 Bar Muscle Ups




We added an 8am Class Today

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Erika

We opened up an 8am class today to beat the heat…come on in!

Outdoors Primarily
Warm Up
400M Run

Then

Coach led through first round

2 Rounds
-5 Negative Push-Ups (3-5 second count on the way down)
-10 Weighted Hollow Rocks
-10 Lunges with Overhead KB Lock Out Right Side
-10 Lunges with Overhead KB Lock Out Overhead Left Side

Mobility
Chest Rolling and Stretching

Strength
EMOM15
1. 10 Half Kneeling Strict Press Right Arm
2. 10 Half Kneeling Strict Press Left Arm
3. 10 Kettlebell Pull-overs*

*use a medicine ball for upper back support here

WOD
EMOM16
1. 200m Run
2. 16 Goblet Lunges 1.5|1
3. 16 Push-ups
4. 16 Sit-ups

Level 2 – 1|0.75
Level 1 – 0.75|0.5
ADV – SA Ohead Lunge 2|1.5, GHD sit-ups




Up The Ante

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Michael

Weekly Benchmarks!
Our google calendar is up and running! Each week you can view the Strength and/or Benchmark as well as if the WOD is primarily Indoors or Outdoors, for the upcoming Saturday – Friday. Don’t worry we don’t give too much away. We’d like to be prepared for the unknown as much as possible. The calendar is updated by Saturday of the upcoming week. You can view the benchmark schedule HERE. It’s located on the same page as the class schedule, just scroll to the bottom.

Outdoors Primarily
Warm-up
2:00 Row at moderate pace, increase pace as you go along

Then

4 Rounds
:30 Sprint :30 Easy Pace (keep moving)

Mobility
Banded Hamstring Stretching
Pigeon Stretch

Accessory
Banded Movements Hip, Lower Back, and Shoulder
1 Minute Each
1. Monster walks from front to back of the mat
2. Banded lateral side steps across and back
3. Banded Good mornings
4. Banded Deadlift (both parts to the band under the feet) hold loops in hands and stand
5. Banded Strict Press

WOD
In 6 Minutes Complete
20 Clean and Jerks 135|95
Then Max Calorie Row

Rest 3 Minutes

In 6 Minutes Complete
15 Clean and Jerks 155|105
Then Max Calorie Row

Rest 3 Minutes

In 6 Minutes Complete
10 Clean and Jerks 175|115
Then Max Calorie Row

Level 3- 115|75 + 20|10
Level 2- 95|65 + 20|10
Level 1 – 75|45 +10|5
ADV- 155|105 +20|10

Extra Work
10 Rounds of
3 Weighted Pull Ups
5 Strict Pull Ups
7 Kipping Pull Ups

*use a 45|30lb db between the feet and jettison the db after the weighted pull ups.




Welcome Back Wall Ball & Weekly Benchmarks

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Bcas

Weekly Benchmarks!
Our google calendar is up and running! Each week you can view the Strength and/or Benchmark as well as if the WOD is primarily Indoors or Outdoors, for the upcoming Saturday – Friday. Don’t worry we don’t give too much away. We’d like to be prepared for the unknown as much as possible. The calendar is updated by Saturday of the upcoming week. You can view the benchmark schedule HERE. It’s located on the same page as the class schedule, just scroll to the bottom.

Warm Up
2 Rounds
:45 Work/:15 Rest
-Med Ball Devil’s Press
-Hamstring Curl with Feet On Medball
-MB Seated Single Arm Press Right Side
-MB Seated Single Arm Press Left Side

Strength
E2MOM12
Deadlift- 2 Reps

WOD
4 Rounds
14 Single Arm Devil’s Press 50|35
20 Wall Balls

Level 2 -40|25
Level 1 – 30|15
ADV – 70|50; 30|20lb ball

Outdoor WOD
4 Rounds
14 Single Arm Devil’s Press 50|35
20 Medicine Ball Cleans 20|14

Level 2 -40|25
Level 1 – 30|15
ADV – 70|50; 30|20lb ball

Extra Work
5 Sets
Every 5 Minutes Complete
½ Mile Bike
300m Sprint




Jack In The Box

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Kim

Warm Up
EMOM 6
1. 20 Lateral Up & Overs
2. 20 Russian Swings
3. 20 Box Crunches

Mobility
Calf Rolling & Stretching
Couch Stretch with the Box

Accessory
EMOM 12
1. Bulgarian Split Squat
10 Reps Right
2. Bulgarian Split Squat
10 Reps Left
3. 10 DB Pull Overs- back supported on the box

WOD
5 Rounds
1 Minute of Each
KB Swings 2|1.5
Box Jumps 24|20
Sit-ups
Weighted Step-ups 2|1.5
Rest 1 Minute

Level 2 – 1.5|1
Level 1 – 1|0.75
ADV – GHD’s