WOD

We often hear the question “what weight should I start with?” when doing strength work.  If it’s a lift you’ve never done before, or you’re brand new to CrossFit this is a very reasonable, and understandable question.  This question is the reason we keep a journal, so you know what you’ve done in the...
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We’ve had such great weather recently, and we want to take advantage of it.  You just never know when this lamb of a March will turn into the lion we all expected.  Tomorrow we’ve got the longest, uninterrupted run programmed thus far.  A run alone wouldn’t be enough though, so a few pull-ups are...
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This week we’re continuing our work on the world’s fastest lift, the snatch.  Last week we practiced the Burgener Warm-up with PVC, getting ready to snatch.  This week the goal is to take what we’ve learned working with PVC on the parts and pieces of the snatch, and move on to developing a complete...
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Keeping a journal is a very important part of any training regimen.  How will you know what works and what doesn’t if you don’t keep track of the data?  CrossFit is a performance based physical fitness training program.  The daily workouts both develop and measure fitness.  Improved scores are an indication of improved fitness. ...
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It looks like we’re going to have a special guest we haven’t seen in a while for tomorrow’s invasion, Mr. Sunshine!  Meet at CrossFit Fenway tomorrow morning at 10 AM.  Dress for the weather, and be ready for a tour of one of my favorite places on Earth, CrossFit style. Come for the invasion,...
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You don’t understand cardio until you’ve done Helen -CrossFit Endurance t-shirt Helen is one of the benchmark workouts that doesn’t look too bad on paper.  It’s only 3 rounds, only 400 meters of running, only 21 kettlebell swings, 1.5 pood isn’t that heavy, and it’s only 12 pull-ups.  True enough, Helen is not a...
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The primacy of core strength and conditioning in this sense is supported by the simple observation that powerful hip extension alone is necessary and nearly sufficient for elite athletic performance. That is, our experience has been that no one without the capacity for powerful hip extension enjoys great athletic prowess and nearly everyone we’ve...
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We’ve been using the Burgener Warm-up all week as we get ready to start working on snatching a barbell (coming soon!).  Tomorrow we’ve got overhead squats programmed as the strength portion of the class.  The overhead squat is to the snatch, as the front squat is to the clean, it is the catch position. ...
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Late last week there was an Associated Press article on recent findings that high intensity interval training is more effective than typical workouts. “High-intensity interval training is twice as effective as normal exercise,” said Jan Helgerud, an exercise expert at the Norwegian University of Science and Technology. “This is like finding a new pill...
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