Wednesday’s workout is a couplet that will most likely burn your quads a bit. A decent amount of squat snatches from the hang position paired with a solid number of box jumps could leave you with the dreaded “stare too long” syndrome. It’s that moment in the middle of round 2 where you have already done the first round at lightning speed and all of a sudden, the work catches up to you. This is very similar to the 15′s in your friendly neighbor 21-15-9 where 7 in, it’s taking everything in you not to stop.

Since this WOD is only 3 rounds, that is exactly how you should treat it with a bit more pace. After you’ve completed the first round at a nice easy pace, try to hold on to all the snatches the second time through. Most of us in the sport would say this is where “the workout starts” as most people can do that first round unbroken. It’s even better to stand there with the bar before bringing it to the hang instead of dropping to keep the workout moving fluidly. The difference between a faster time to an average one in this Wod is simple, but of course not as easy as it sounds. What will you do in the middle of the second round? Will you stop or will you stay moving? The first option leaves you staring, the second option potentially cuts seconds to minutes off your time.

Make that first jump on the box after you drop the bar and test how your body responds. It will feel similar to running after rowing where it takes a bit for your legs to understand what you’re doing to them. Your legs will get the picture 5 box jumps in after using the top of the box to recover and breathe. The end of the squat snatches and first box jumps in that middle round will be your dreaded 15′s. Recognize that, conquer it, and don’t stare at that bar or box. It’s not going anywhere anyway.

OH BY THE WAY, say hello to Theodore Arthur Siegel :)

So excited!

This means so many things. Now that I have control of the blog for the next couple of weeks with Eric on maternity leave, I will list them all right here:

No use of correct grammar, speling (that’s a joke), or any organization to what I am saying (Eric is in charge of that usually)

Frequent posts from Sam poking nice innocent fun at you in some way

Bro Science/Dom Mazzeti clips from Joe (Here’s one: http://www.youtube.com/watch?v=OXO2azb3_PE)

At LEAST several emotional/reflective posts from me

Silly pictures

Joe programming for you. He will have input from the rest of us BUT mostly get ready to bench, deadlift, and do a lot of lengthy chippers with 2-3 movements

Eric writing on the blog for us to stop it

CrossFit fashion tips from Mandy (I more just want those)

A clean gym (I know he’s reading this)

Eric’s office being turned into a fort

Finally and most obvious, a wonderful and successful couple of weeks with your coaches being responsible for your safety, happiness, and general well-being every time you come in. Please, don’t laugh so loud.

But seriously, we are so happy for Eric and Les. We can’t wait for them to return with a new bundle of joy so we can immediately get him snatching.

Congratulations guys! We love you!

It was a beautiful weekend for competitive exercise, and CrossFit Fenway had 15 athletes competing in Operation Throwdown, spread across all divisions (Abby, Amanda L, Amy, Andrea, Brian B, Brooke, Cynthia, Greg, Hudson, Jerilyn, Rachel C, Scotty Rum, and Tyler in scaled, Cassie and Gabe T stepping up to the RX challenge).  The way our entire team supported each other throughout the weekend was outstanding.  It was great to have even more of our community, including coaches there helping out and cheering on our competitors too.  With all the athletes, there was a lot going on at once, so I’ll do my best to hit the highlights, but if you were there, and witnessed something awesome, please share.

The weekend began with a two part workout (this ended up being flip-flopped with The Bear for scaled athletes, so it was the third event for our RX competitors), 10 minutes to row your best 1,000m, with the remaining time to perform your 3 heaviest cleans.  The team started off well, with Tyler, Cynthia, Amy, and Amanda all placing in the top 10 in their divisions on the row (2nd, 5th, 7th, and 8th respectively).  The good news kept coming on the cleans as Amy and Brooke took 2nd and 3rd in the women’s scaled division, and there were PRs all over the place from Cassie, Gabe, Jerilyn, and Greg (despite a rower malfunction to begin the event).

Event 2 for all competitors was a burpee, toe-to-bar/sit-up, box jump, power snatch, box jump, toe-to-bar/sit-up, burpee, out & back chipper with 30 reps of each movement.  Amy, Brooke, and Tyler racked up a few more top 10 finishes, coming in 2nd, 9th, and 8th among their peers.  Cassie also completed the RX version of the workout inside the time cap, a theme for the weekend.

The final workout of day 1 (first for RX athletes), was The Bear, as many reps as possible in 7 minutes of the bear complex, and it was a bear.  All of our competitors ground through this one, doing an excellent job of keeping moving the entire time.  7 minutes may seem short, but when you have to move a barbell over, and over, and over, and over again it can seem like an eternity.  Amy busted out 37 complexes on this one to win the event, and solidify her first place standing in the women’s scaled division going into day 2.

First up on day 2 was a 3 round couplet featuring 400m runs and thrusters 21 at a time (flip-flopped again, this was actually the second event of the day for our RX competitors).  Many of our athletes had tried this one leading up to game day, and it seemed like one after another came out of it reporting a PR, some pretty sizable.  It’s always amazing what a little competitive drive can do.  Brain impressively went unbroken, and looked strong throughout.  Amy and Andrea were first and second in their heat, which I believe was good enough for a couple more top 10 finishes (again, a lot going on at once).

The last workout of the weekend before the cut was Diane (scaled from handstand push-ups to hand release push-ups for the scaled divisions).  There were certainly a lot of very fast times in the scaled divisions.  On the RX side Gabe managed to get through 65 of the 90 reps, 29 of them being handstand push-ups inside the 8 minute cap.  Not bad for a guy who just learned to kip.  Cassie’s Diane was like an exclamation point on the weekend, as she diligently worked through her reps, finishing the workout inside the cap.  This is significant, because Cassie completed the entire RX competition within the time cap.

After 5 events over 2 days each division was cut down to its best 8 athletes.  Amy qualified in the women’s scaled division, and took on 5-10-15-10-5 reps of 20″ burpee box jumps and 45# overhead squats.  At this point in the weekend, Amy could have gone on cruise control and been fine, but she pushed hard to take 3rd in the event, securing her 1st place overall standing, winning her division in her first competition, and getting a sweet eagle trophy!

This was a first competition for many of our athletes.  I’m proud of all of you that put in the training time, showed up, and gave a full effort throughout the weekend.  Hopefully you had as much fun competing as we did watching, you learned something, and you’re looking forward to your next one, or at least considering it over some well earned beer and pizza.

June 17, 2013
Strength:
Push Press 3-3-3-3-3

WOD:
800m Run
12 Handstand Push-ups
24 Wall Ball Shots (20#/14#)
400m Run
10 Handstand Push-ups
20 Wall Ball Shots
200m Run
8 Handstand Push-ups
16 Wall Ball Shots

Compare to 120816

2nd Half Week
2 x 5k @ 90% 10k TT pace, rest 10:00

GOAL PACE = TIME TRIAL PACE + (TIME TRIAL PACE * .1)

In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

First posted 19 December 2007

June 14, 2013
Badger
3 Rounds:
30 Squat Cleans, 95#
30 Pull-ups
800m Run

Compare to 120727

June 13, 2013
Strength:
Split Jerk 2-2-2-2-2-2

WOD:
3 Rounds:
15 Burpees
2 Rope Ascents (no jumping starts)
15 Wall Ball Shots (20#/14#)
2 Rope Ascents

Nor’Easter Masters Competition - Reebok CrossFit One is hosting the Nor’Easter Masters Competition on June 29^th and 30^th and they need volunteers and judges.  If interested, please sign up here.  If you’re over 40, and interested in getting a taste of competition, please e-mail Allison.

WOD:
500m Row
400m Run
60 Sledge Hammer Swings, alternating
400m Farmer’s Carry (24kg/16kg per hand)
500m Row

Nor’Easter Masters Competition - Reebok CrossFit One is hosting the Nor’Easter Masters Competition on June 29^th and 30^th and they need volunteers and judges.  If interested, please sign up here.  If you’re over 40, and interested in getting a taste of competition, please e-mail Allison.

June 11, 2013
Strength: Front Squat 3-3-3-3-3

WOD:
3 Rounds:
6 Muscle-ups
6 Forward rolls
12 Pistols, alternating
6 Nose & Toes Wall Climbs

-or-

3 Rounds:
12 Ring Dips
6 Forward rolls
12 Pistols, alternating
6 Nose & Toes Wall Climbs

Nor’Easter Masters Competition - Reebok CrossFit One is hosting the Nor’Easter Masters Competition on June 29^th and 30^th and they need volunteers and judges.  If interested, please sign up here.  If you’re over 40, and interested in getting a taste of competition, please e-mail Allison.

CrossFit has made a huge difference in my running and I am really happy about it, so yesterday was really a victory for everyone who has helped and coached me at CrossFit Fenway!  Thanks!

Nora’s June goal is to run a sub 37 minute 10k in the upcoming B.A.A. 10k, and finish among the top 20 women.  Good luck Nora!

June 10, 2013
Strength: Hang Snatch 2-2-2-2-2-2

WOD:
10 Kettlebell Swings (32kg/24kg)
1 Strict Pull-up (no kipping)
9 Kettlebell Swings
2 Strict Pull-ups
8 Kettlebell Swings
3 Strict Pull-ups
7 Kettlebell Swings
4 Strict Pull-ups
6 Kettlebell Swings
5 Strict Pull-ups
5 Kettlebell Swings
6 Strict Pull-ups
4 Kettlebell Swings
7 Strict Pull-ups
3 Kettlebell Swings
8 Strict Pull-ups
2 Kettlebell Swings
9 Strict Pull-ups
1 Kettlebell Swing
10 Strict Pull-ups

Compare to 130207

Nor’Easter Masters Competition - Reebok CrossFit One is hosting the Nor’Easter Masters Competition on June 29^th and 30^th and they need volunteers and judges.  If interested, please sign up here.  If you’re over 40, and interested in getting a taste of competition, please e-mail Allison.

2nd Half Week
4 x 800m, rest 2:00, hold efforts within 5 second range