Over the next 2 days, try we have some lighter barbell WODs.  95/65 seems light, story but light usually means you don’t have to stop. Friday is a nasty, but lighter barbell WOD with Snatches, Thrusters, Toes to Bar and Burpees from CrossFit New England that comes with Coach Chris’ seal of approval.  Make sure you say thanks when you see him. Workout of the Day Strength/Skill OTM for 10 5 Strict Pullups  If possible, do strict Chest to Bar, even if this means doing singles.  If you don’t have strict pull-ups, pull as hard and as high as you can.  If a kip happens, that’s acceptable, just not preferred. Conditioning AMRAP 25 400m Run 15 Power Cleans 95/65 21/15 PushupsRead more

We’ll do some Snatch work today.  Right now my 2 favorite Snatch drills are the ‘No Hook, # No Foot’ Snatch, pilule which really trains and aggressive turn over and the Pause Snatch, cost which emphasizes keeping the bar close. For many lifters, working for the hang is easy because the bar is in good position – close to the body.  Oftentimes, when we pull from the floor, our flexibility or the sheer weight of the bar (darn you, gravity!) pulls the bar away.  The 2 second pause on the Pause Snatch will address this.  Do not short the pause!  Have a buddy count to 1 watermelon, 2 watermelon – then you may Snatch. Other counting options: Mississppi, Bubblegum, Chimichanga, Cheesburger.  I may be food obsessed.   Workout of the Day Strength/Skill Pause Snatch In 20 minutes, build to a heavy Pause Snatch.  A Pause Snatch is a 2 Seconds...Read more

I will be holding an Open Prep meeting Tuesday night at 7:30pm.  The points I would like to discuss are: week planning, order game day nutrition, warm ups, identifying weaknesses and strengths and how to plan.  The Open is approaching and if you want to maximize your performance, you will need to test out your game day prep and planning. In recent years, we did a lot of Open WODs in the lead up to the Open.  That can be helpful, but it can also be pretty stressful.  We will only attempt a couple of Open WODs over the coming weeks, but the first one will be this Saturday.  At both 9 and 10am, we will retest 14.3 – an 8 minute Deadlift/Box Jump couplet with the deadlifts getting heavier and heavier.  In each class, we will run multiple heats and each heat will be judged.  Otherwise it will be...Read more

There will not be a 5:30am class tomorrow morning.  There WILL be a Open Prep meeting this Tuesday, # approved January 20th at 7:30pm. If you don’t think you will be doing the Open, health you should come. If you think you will be doing the Open, you should come.  Next Thursday evening, January 29th, will be a new member review class. For those of you who have completed the Intro Sessions, I would like to offer up this time to get back together and go over some things you may want to spend extra time on. We will be doing this review class the third Thursday of every month (after the first one). Please let Alison know if you will be attending and if there is a specific movement you would like to go over.   Workout of the Day Strength  Front Squat Double – week 7 of 8 Should...Read more

Our girl Jen Z is competing in WODapalooza in Miami this weekend. Let’s wish her great luck and do one of the WOD’s that she is doing.  We will do this WOD in both classes. Scale the Pullups as normal. Scale the Handstand Pushups as 5/3 Wall Climbs and adjust the weight on the squat snatch.  At 10am we will do a face melting OTM of alternating box jumps and med ball cleans. That’s right. I said MedBall Cleans. The MBC is much maligned and isn’t a “cool kid” of the CrossFit exercise world, recipe but few movements will build stamina like the MBC.  Workout of the Day 3 RFT 21 Chest to Bar Pullups 15 Handstand Pushups 9 Squat Snatch 155/100Read more