Gassed Out – CFS

Jan 13th, 2017

Category: CrossFit

Gassed Out – CFS

Kelsey

Kelsey

 

Rowing Classes will be-held in Southie Orange from 830-930am for the next four Saturdays with our in house Rowing Coach Liz Carr- Everyone is welcome!
This Saturday’s Erg WOD –
 1. Warm-up & technique drills
 2. 3x1000m @ 2k pace + 3-5 seconds
    1:1 rest
 3. 4×250 on 2 minutes
    Alternating single unders or air squats during rest

Important Nutrition Challenge Info
The 2017 Winter Nutrition Challenge officially begins on Sunday, January 22nd. It’s not too late to sign up to participate! We’ve got 60 people already signed up and you won’t want to miss out on the fun. Don’t find yourself six weeks from now looking at everyone’s results and wishing you’d jumped on board… sign up today! If you want to participate and haven’t yet signed up, please be sure to sign up HERE so you can stay in the loop on all important info!

If you missed the lecture, you can access the packet HERE for great nutrition info and all challenge rules. Even if you don’t plan to participate in the challenge, we highly recommend everyone read through this information to learn more about fueling your body properly for workouts.

Next week is an important week to gear up for the challenge! See below for important dates!
Benchmark Testing – Tuesday 1/17 during All Classes
Baseline Measurements & Weigh Ins:
Tuesday 1/17 – Midday & Evening Classes
Wednesday 1/18 – Morning Classes
Thursday 1/19 – Morning & Evening Classes
Friday 1/10 – Morning Classes

Strength
Front Squat
5-4-3-2-1-1
(75-80-85-90-95-100%)

WOD
400m Run (500m Row sub)
15 Squat Clean Thrusters (115,75)
400m Run
12 Squat Clean Thrusters
400m Run
9 Squat Clean Thrusters

Level 2- (95,65)
Level 1- (75,45)

DISCUSSION 12 Comments

  1. Ryan Gould 01/15/2017 at 6:35 pm

    FS: 235×1 (15 lb PR!)…failed at 245
    WOD: 11:57 L2

  2. Daniela Bitto 01/14/2017 at 1:45 am

    FS 235 PR
    Wod 10:31RX with rowing

  3. Eddy 01/14/2017 at 12:41 am

    FS 225
    WOD 12:25 L2

  4. Sean Flannery 01/13/2017 at 7:53 pm

    FS: 290
    WOD: 10:31

  5. Alec 01/13/2017 at 6:40 pm

    First time lifting heavy since tweaking my back a couple of weeks ago- felt great to lift (relatively) heavy again!

    Up to 245×5 FS, 9:52Rx

  6. Tory 01/13/2017 at 6:22 pm

    FS: 200
    WOD: 9:30 RX

  7. Ben Brauer 01/13/2017 at 4:32 pm

    FS: 315×2
    Push Press: 225×1
    WOD: 9:16 Rx

  8. Crowley 01/13/2017 at 2:12 pm

    front squat: 285
    wod: 9:47 rx

  9. Mike Quigley 01/13/2017 at 2:10 pm

    FS:245, failed 265, wasn’t feeling it today
    WOD: 11:10 Rx
    Have a good weekend everyone

  10. Brian Maser 01/13/2017 at 1:32 pm

    FS: 295
    WOD: 10:15 Rx

  11. Brendan Caslin 01/13/2017 at 1:24 pm

    FS: 325
    WOD: 8:05

  12. Marc 01/13/2017 at 12:40 pm

    FS: 315×2
    Push press: 195×2
    WOD: 10:02