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Thanks for your support,
Neal Thompson

061507

Warmup

Skill: Front/Back Lever Variations

WOD: 10 Rounds for Time
10 Pullups
10 Pushups
10 Box Jumps


WOD Demo!


Taury blasting through an 800.

Newsletter

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061407

Warm-up

Skill: Practice handstands for 20 minutes. Work at your ability level, ie. against the wall, free standing, parallettes, or rings.

WOD: "Michael"

3 rounds

800 meter run
50 Sit-ups
50 Back extensions

Post time to comments.


Colin moves some weight.

061307

Warm-up

Test: 1000m Row

WOD: Back Squat
60%X5X1, 70%X5X1, 80%X3X1, 90%X3X3

The first set is 60% of your maximum for five reps. The second is 70%, etc. Work up to 90% for three sets of three.

Post your row time and load used for final three sets to comments.


The 6 p.m. class takes on the ten-minute snatch test.

061207

Warm-up

Skill: Agility Drills

WOD: Ten Minute DB Snatch Test

Do as many one-armed snatches as you can in ten minutes. You may switch hands as much as desired, but you cannot put the dumbbell down. If you do, the test ends. Use 30, 35, 40, or 55 pounds.


The view from the Olympic Training Center, Colorado Springs.

061107

Warm-up

Skill: Overhead Squat (Bar Only)

WOD: 100m Sprints
5 attempts at maximum effort


Natalie Woolfolk pulls under a snatch at the Olympic Training Center last Friday.

Saturday Olympic Weightlifiting

Class is cancelled for this week. We will resume our regular schedule again next Saturday.

060807

REMINDER: THERE IS NO 8AM OR 6PM CLASS THIS FRIDAY. THERE IS 6AM, 7AM, AND NOON CLASS.

Warm-up

Test: 800 meter run

WOD: "Cindy"
In twenty minutes complete as many rounds as possible (AMRAP), of:

5 Pull-ups
10 Push-ups
15 Squats

Post to comments your 800 meter run time and total rounds completed including any fractions.

Practice those ring dips.

060707

Warm-up

Skill: Ring Dip - use bands or partners for assistance as needed

WOD: Team Workout - Relay Races

3 Rounds of:
Broad Jump 40'
20 Tire Sledges
Farmer Walk, 55#DB
20 Sandbag shoulder cleans, 50 pounds
Farmer Walk, 55#DB
20 Burpees
Walking lunge 40'
20 Pull-ups

Work in teams of two. The first athlete must complete the entire sequence of exercises before the second athlete begins. Post time to comments.


Fredrica pulling some weight.

060607

Warm-up

Skill: Cleans from Position 2 and Jerk

WOD: Front Squat

60%x5x1 (One Set of Five at 60% 1RM)
70%x5x1 (One Set of Five at 70% 1RM)
80%x3x1 (One Set of Three at 80% 1RM)
90%x3x3 (Three Sets of Three at 90% 1RM)

Rest 3 minutes between sets when working above 80%. Post loads to Comments.


Niko contemplates a set of heavy deads.

060507

Warm-up

Skill: False grip Pull-ups w/partner assist

WOD: 12-9-6-3
Deadlift (275, 225, 185, 135)
Shoulder Press (115, 95, 75, 45)

Post WOD time to comments.


Ray and Neal take it to "Karen".

060407

Warm-up

Skill: Pistols

WOD: "Karen"
150 Wall Ball Shots for Time


Ray practices his squat.

Saturday Olympic Lifting

Skill Development:

Barski Cleans
Three-Position Cleans
Inch-a-Second Cleans


Justin cranking through 'Upside Down Fran' in a mere 4:38.

060107

5:30pm Class TODAY and TOMORROW'S 11AM INTRO CLASS are CANCELLED for a Weekend Seminar.

CFWU

Skill: 20 minutes of Striking and Kicking

WOD: Two rounds for time of:

2 Rounds for Time:
30 Dumbbell Deadlift
30 Dumbbell Cleans
30 Dumbbell Jerks

Use the same weight for all three movements. Post load used and time to comments.


john hackleman coaching how to strike. courtesy of crossfit.com

053107

CFWU

Skill: Midline StabilizationL-sits, Glute/ham sit-ups & back extensions, Planks, Weighted Front lean and rest. Work on one, work on them all! Core Strength = midline stabilization throughout all weight bearing movements.

WOD: "Upside Down Fran"
reps of 9, 15, and 21 for

Pull-ups
Thrusters, 95 pound barbell

Post time to comments.


The weighted plank. courtesy of crossfit.com

053007

CFWU

WOD/Test: Max Effort Dips/Push-ups

Rest 3 minutes

Max Double Unders within 10 minutes.

If the athlete is unable to perform unassisted dips, they should be tested on Push-ups. If the athlete is unable to perform double unders, they should do max single unders.

Team Building: Indian Runs

Line up the group in single file with the instructor leading. Head out on a run and have the last athlete sprint to the front and lead the group. Continue with the rear athlete sprinting to the front for twenty minutes or 5k, whichever comes first.


Female field hockey team on an indian run!

052907

CFWU

Test:
1 Mile run, best effort

rest 3 minutes,

2 minute sit-up test
feet may be anchored but the athlete must extend spine fully at the top position.

Game: Freeze Tag

Post running time and sit up score to comments.



Have some fun and work on agility and coordination.

052707

Happy Memorial Day!

Crossfit Boston is closed today in observence of the holiday. Wish you all a safe and happy day! Lets not forget why we observe this wonderful day. Check out http://www.usmemorialday.org/backgrnd.html Be sure to thank any person you know that has served this wonderful country.


If you really need a workout...

For Time:

100 Burpees

Post time to comments.


Old Glory Flying!

Saturday Olympic Weightlifting

1. Snatch Grip Deadlift: work up to 110% X 2 X 4 sets
2. Front Squat: 75% X 3, 80% X 3 X 3 sets
3. 50 Pull-ups: vary grip used
4. Reverse Hyperextension: 15 X 3 sets



Sean from Crossfit Eastside

052507

Warm up

Test: 500 meter row

WOD: Team Workout - "Big Angie"
150 Pull-ups
150 Push-ups
150 Sit-ups
150 Squats

The workout is to be down as teams of two. The volume can be split in any fashion the athletes prefer. Only one athlete can be working at a time and each element must be completed before moving on to the next.

Post time to comments.


Crossfit Hungary getting Angie!

052407

Warm up

Test: 400 meter run

WOD: 3 Rounds
50 Weighted Squats
Rest precisely 3 minutes between each effort

Use DB's weighing 40, 30, or 20 pounds.

Post load used and times to comments.


Coaching, Community, Intensity - aka Crossfit

052307

Warm-up

WOD: "Jonesworthy"
80-64-50-32-16-8
Squats
40-32-25-16-8-4
Kettlebell Swings, 1.5 pood
20-16-12-8-4-2
Pull-ups

Skill: Sprint Mechanics

Post time to comments.


Fedor Fuglev Snatches 270 reps

052207

CFWU

"Filthy Fifty"
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Post time to comments.

052107

Skill: Handstand Practice/HSPU Practice

WOD: Maximum Deadlift

1-1-1-1-1-1-1-1-1-1

Warm up to working sets with 5x50%, 3x75%, 2x80%, 1x90%. Post best deadlift to comments.


Crossfit Boston is going to get some t-shirts with the new logo! T-shirts will only be available to those who preorder on or before June 1st, and the cost is $20 per shirt. Place your order with Jon or Neal today!

051805

CF Warm up

Test 1 mile Run

Play Dodgeball


Sam on rappel.

051707

CF Warm Up

Skill: Running Mechanics

WOD: "Pull up Madness"

Complete one pull up on the first minute, Complete two pull ups in the second minute, complete three pull ups . . . Continue as long as you can finish all pull ups within the corresponding minute.

Post completed rounds to comments.


The view from the top of "Belly Roll" in the Gunks.

051607

CF Warm up

Skill: Barbell Jerks

Work on all forms of the jerk; push, split, and squat. Emphasis on speed and technique.

WOD:
800 Meter Run
30 Dumbbell Clean to a Thruster
800 Meter Run
30 Dumbbell Clean to a Thruster
800 Meter Run

Post times to comments.


John Velandra of Crossfit Cape Fear warms the sidewalk during last year's Certification at Crossfit Boston.

051507

CF Warm up

Skill: Single leg squats a.k.a. Pistols

WOD: Push Press
1-1-1-1-1-1-1-1-1-1

Post loads to comments. If you are an advanced lifter, modify by using a snatch grip and press from behind the neck.


Less chalk, more grip!

051407

Crossfit Warm up

Skill: Barbell Snatches
Start from the hang and progress to the floor. Use a 45 pound barbell only.

WOD: 50-40-30-20-10

Lunges
Push-ups
Sit-ups
Double Unders

Post time to comments.


Sam Turnbull

051107

CFWU

Skill: Handstand Practice

WOD: Overhead/Back Squat

1-1-1-1-1-1-1-1-1-1

Choose the discipline that fits your ability level. Post loads used to comments.


Linda.

051007

WOD: "Murph"

Run 1 Mile
100 Pullups
200 Pushups
300 Squats
Run 1 Mile


Erik does big boy push presses.

050907

WOD: "Fran"
21-15-9
Thrusters
Pullups

Skill: Instructor's Choice


Our own Mike P. doing his classic muscle-up/dip routine for the folks in Oakland. Lock it out, Mikey!

050807

CFWU

Skills:
Choose two skills and spend 20 minutes working on them.

WOD:
3 X 400 Meter sprint

Allow a 2:1 Rest:Work Ratio

Post 400 meter times to comments.


Hmmm . . . do you think we might jump rope this week?

Something worth reading. http://www.blackfive.net/main/2007/05/major_jim_grant.html#more

050707

Skill: Front Squat
3-3-3

WOD: For Time
12-9-6
Kettlebell Swings
Pull-ups
Box Jumps
DB Push Press


Carolyn pulling under her dumbbell clean.

Saturday Olympic Lifting

WOD:

Max Snatch for the Day
Max Clean and Jerk for the Day

Assistance: 3 x 12 Reverse Hyper


Jen, looking awfully happy to be doing thrusters.

050407

Skill:
One-armed Overhead Squat
Weighted Bear Crawl
Overhead Walking Lunge (25-45 pound plate)

WOD: For Time
10 KB Swings
20 One-armed Overhead Squats
30 One-armed Split Jerks
40 One-armed Snatch
30 One-armed Split Jerks
20 One-armed Overhead Squats
10 KB Swings

Post Time to Comments.


Hmmm....functional...

050307

Skill: DB Cleans from the Floor

WOD: 15-12-9

Deadlifts (85% 1RM)
Pushups
DB Cleans from the Floor

Post time to Comments.


Jack and Mike work the L-sits.

050207

Benchmark: Tabata Squats

WOD: "Jackie"
1000m Row
50 Thrusters (45# barbell)
30 Pullups

Skill: Instructor's Choice

Post Tabata Score and WOD Time to Comments.


EC, Nigel, and Erik take turns on the big box.

050107

WOD: Deadlift

1-1-1-1-1-1


Sarah Cowherd, pulling through a 1000 meter effort.

043007

Dynamic Warm-up

WOD: For Time
800m Sprint
50 Box Jumps
800m Sprint
50 Pushups
800m Sprint
50 Burpees

Skill: L-sits

Post Time to Comments.


Alex on the big bar, Chelsea on the rings.

Saturday Olympic Lifting

Burgener Warm-up

Squat Cleans:
5 x 3 x 65%
4 x 3 x 75%
3 x 3 x 80%
2 x 3 x 90%

GHD Situps: 2 x 10
Toe-to-Bar: 1 x 10
GHD Bk Ext: 2 x 10


Jack Coffin, mid-press.

042707

WOD: Overhead Squats
1-1-1-1-1-1

Skill: Instructor's Choice


Alex and Carolyn rocking the thrusters.

042607

WOD: 15-12-9
Heavy Barbell Cleans
Pullups
Heavy Barbell Thrusters

Barbell weight is 85% Clean 1RM.

Skill Work: Instructor's Choice


Jo is serious about kipping.

042507

For Time:

50-42-34-26-18-10-2

Push-ups
Squats
Sit-ups

Post time to comments.


Neal, Will, Joanne, Erin, Jessica, and Krista. The Gagetown Crew was in town for a little Oly coaching.

042407

Strength: 8-6-4
Clean/Push Press/Front Squat Complex
Rest 1 minute between sets

WOD: 10 Rounds
30m Sprint
8 Kettlebell Swings
Rest 30 seconds between sets

Finish: Tabatas
Renegade Rows
Abs


1500m Final at 2004 Olympics

042307

Crossfit Warmup: Add two skills to the warm-up, choosing exercises that need practice.

Strength: Shoulder Press
3x60%
3x70%
3x80%
3x3x90%

WOD: 400m Sprint
Three attempts at Maximum Speed with 3 minute rest between attempts.

Post 90% load and 400m Splits to Comments.


Travis D'Amato

Saturday Olympic Lifting

Hang Power Snatch
6 x 3 x 52% 1RM

Hang Power Clean & Push Jerk
6 x 3 x 52% 1RM

Back Squat
6 x 3 x 52% 1RM


Sam cranking through 45 clean and jerks!

042007

WOD: Deadlift
5-3-2-2-1-1-1-1

Work up to your max single for the day. Post load to comments.


Jordan Jovtchev on the Pommel Horse. Try that on your parallettes!

041907

Skill Test: Max Pull-ups

WOD: As Many Rounds as Possible (20 Minutes)
5 Overhead Squats (115/75)
5 Front Squats
5 Back Squats

Post Completed Rounds to Comments.

041807

Please join us for the Trevor Win'E Memorial Day Fundraiser. Trevor was killed in Iraq, and his family has taken it upon themselves to raise money to provide our troops with "cooling vests", a device meant to combat intense desert heat. Crossfit has joined this effort through the Orange County Fire Authority.

The workout named "Trevor" is:
300 Pull-ups
400 Push-ups
500 Sit-ups
600 Squats

This is a timed, four-person, team event, so these are accumulative reps. Only two members of the team can be exercising at a time.

The cost of entry is $160/team, all of which goes to purchase cooling vests. If you'd like to participate, please talk to Jon, Neal, Will, or Steve.

WOD: "Chelsea"

For thirty minutes, perform the following, every minute on the minute:

5 Pull-ups
10 Push-ups
15 Squats

When you are unable to maintain the pace, record the number of rounds you completed on pace, and then continue for the remaining time.

Post Completed Rounds to Comments.

041707

WOD: "Ms. Amy"

3 rounds for time:
400m Sprint
15 Plate Cleans (45/25)
14 Burpees
12 Turkish Getups (1-pood/.75-pood)

Post time to comments.


One-armed snatching 135.

041607

CFWU 2x15

WOD:

21-15-9

Clean and Jerk, (95 pounds, 65 pounds)
Pull-ups

Skills:

Kipping pull-up
Handstand
Front levers

Post time to comments.


Happy Patriots Day and good luck to those running today's marathon here in Boston. Also, today marks the one year anniversary of CrossFit Boston being located at 123 Terrace St. What a year!

Patriots Day Schedule

Thanks for making the first year at the new location a success! Rest assured we are not satisfied and we are working to make Crossfit Boston even better. Our goal is to be "The Destination" when an athlete is searching for a location to be coached with serious strength and conditioning. I want each of you to take a moment and reflect on this past year and what you have accomplished. Now think about what you want to accomplish this year!

The schedule for today is as follows:

6am open
7am open
12pm closed
5:30pm closed
6:30pm closed

We will reopen tomorrow morning at 6am. Enjoy your day and go cheer on some runners!

Fat Boy

041307

Skill: Kipping/Barbell Snatch Practice

WOD: For Time

5 Knee-to-Elbows
10 Burpees
10 DB Snatches
10 Burpees
15 DB Clean Thrusters
10 Burpees
20 Push-ups
10 Burpees
25 Pull-ups
10 Burpees
20 Push-ups
10 Burpees
15 DB Clean Thrusters
10 Burpees
10 DB Snatches
10 Burpees
5 Knee-to Elbows

Post Time and Accomplishments to Comments.


Daisuke loves overhead squats.

041207

WOD: 21-15-9

Candlesticks
Barbell Pullovers (45/65/95)
Floor Presses (45/65/95)

Skill: Round Robin (1 minute each station)

Overhead Squats
Step-ups
Handstands
Romanian Deadlifts
Hanging Knee Raises


Leo, One-armed overhead squat

041107

Strength: Deadlift 3x3

WOD:
Tabata Pull-ups
Rest 1 Minute
Tabata DB Thrusters
Rest 1 Minute
Tabata Sit-ups
Rest 1 Minute
Tabata Pushups

Post Loads and Tabata Scores to Comments.


Kipping one-armed chins. Cool!

041007

Strength: 5x5 Weighted Pull-ups

WOD: As Many Rounds As Possible (20 minutes)
10 DB Thrusters
12 Walking Lunge Alternating Dumbbell Pressouts
10 DB Burpees

Skill: Headstand Practice

Post Completed and Partial Rounds to Comments.


Got Ups?

040907

Skills: Gymnastics

Handstands
Ring Inverts
Skin-the-Cats
Levers (Front/Back)

WOD: Three Rounds for Time

20 Pullups
30 Pushups
40 Situps
50 Squats

Post Time to Comments.


Fredrica pulls a deadlift PR.

0406007

Strength: Back Squat

5-3-2-2-1-1-1

WOD: For Time
50 DB Push Presses
40 Sit-ups
30 DB Split Jerks
20 Knees-to-Elbows
10 DB Burpees


The goings on at Primal Fitness over the past few weeks. Leah with snatches and burpees, gear with Parkour and bodyweight skills, Jack Arnow teaching one-arm pull-ups, Emmie and Jen hitting up the awesome obstacle course/o-lift/bw-skill workout, and Jim Bathurst with an amazing one-arm rope pull-up!

040507

WOD: "Fran"

21-15-9
Barbell Thrusters (65/75/95)
Pull-ups

Skill: Barbell Complexes

Post WOD time to comments.


The Boys at CF Manchester have a Fran-off.

040407

Please join us on Saturday, April 14th at 2:00 p.m. for the Terrace Street Clean-up Effort. We're going to make our neighborhood a little cleaner and more welcoming. Donations of time and supplies are very much appreciated. Please RSVP with Jon as soon as possible. Thanks!


Bottom-to-Bottom Tabata Squats
Tabata Pushups

WOD: For Time

400m Sprint
30 Push-ups
30 V-ups
30 DB Overhead Walking Lunges
30 V-ups
30 Push-ups
400m Sprint

Post Tabata scores and WOD time to Comments.

040307

WOD: Jerk

5-3-3-2-2-1-1-1

Work up to maximum single for the day. Post load lifted to comments.

040207

WOD: Three Rounds for Time
30 Double Unders
20 Dumbbell Thrusters (30/40)
30 Double Unders
20 Dumbbell Swings (40/55)

Post time and modifications to comments.


USE ME!!!

033007

WOD: For Time

1 Mile Run

3 rounds of:
20 Pull-ups
20 Push-ups
20 Squats

1 Mile Run

Partner up with another athlete of similar ability, and complete the WOD together. Both members of the team must complete each segment of the WOD before moving on to the next segment. Time is called when the last team member crosses the finish line.

Post Team Time to Comments.


Phase II is now starting! Six sessions of one-on-one instruction in the Olympic Lifts with USA Weightlifting Club Coach Neal Thompson for only $300. Ask Neal for details!

032907

You will have three attempts at a single repetition for each of the following exercises:

Squat
Press
Deadlift

Each attempt should be a maximum effort. Your Crossfit Total is the aggregate poundage of the best lift achieved for all three exercises.

Post Crossfit Total to Comments.

For complete rules straight from the horse's mouth, see Mark Rippetoe's "Crossfit Total".

032807

WOD: For Time

200m Sprint
50 Squats
200m Sprint
50 Sit-ups
200m Sprint
50 Pull-ups
200m Sprint
50 Back Extensions
200m Sprint
50 Push-ups
200m Sprint

Post time to comments.