Community. Coaching. Caring. Since 2009.
Strength WOD:
10-10-10
Front Squat
* Warm up with 4 sets of 5 reps
Conditioning WOD:
3 Rounds for time of:
400m Run
21 Hand Release Push-ups
12 Box Jumps (24″/20)
Results
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Knees out, butt back, tight core, elbows and chest up.
“Coaching the Low Catch” by Bob Takano, CrossFit Journal article [pdf]
New Details For Regional Competitors games.crossfit.com
4 Rounds for time:
400m Run
15 Deadlift (135#/95#)
10 Hang Power Clean (135#/95#)
5 Push Press (135#/95#)
Results
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The deadlift set-up:
Note the neck, back, knees, grip, and foot positioning above. This is how your deadlift should look before you move the bar.
Blocking Movements for Quality Squats gymnasticswod.com
Air Squat Progression Pt.1 gymnasticswod.com
Gym, tan, laundry weather is here!
3 Rounds for time of:
50 Double Unders
35 AbMat Sit-ups
20 Med Ball Cleans (20#/14#)
5 Ring Handstand Push-ups
Results
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Ring handstand push-ups are a fun movement that takes the skill level up a notch. Congrats to Rob and Matt for doing these for the first time in a WOD and for anyone else who stepped up their handstand push-ups today; whether it was strict, deficit, or kipping. Ring the bell and have a RingDing (I used to love these things)!
* Don’t forget your 25 push-ups today. The Challenge is still on.
Poetry in motion:
“Chad Vaughn, 315 pound Clean and Jerk” – video [wmv] [mov] [HD mov]
CF Games:
“Behind the Scenes of the CrossFit Games Open: Part 2,” CrossFit Journal video [wmv] [mov] [HD mov]
Main Class:
In Teams of 2, complete for time:
“Team Glen”
40 Clean and Jerks (135#/95#)
1 Mile Run (400m Run x 4; alternate each 400m run w/ partner)
10 Rope Climbs (15′)
1 Mile Run (400m Run x 4; alternate each 400m run w/ partner)
100 Burpees
* Split up and alternate work with partner. One bar per team.
Advanced RX Class:
Choose Team “Glen” or
“Glen“
30 Clean and Jerks (135#/95#)
1 Mile Run
10 Rope Climbs (15′)
1 Mile Run
100 Burpees
Results
“Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, MA, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012.
He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.”
First posted October 12, 2012
Rest in Peace Glen.
WOD Demo with CrossFit Boston – video [wmv] [mov] [HD mov]
3 Rounds for time of:
500m Row
20 Box Jumps (24″/20″)
50′ Overhead Walking Lunge (45#/25#
15 Knees-to-elbows
50′ Overhead Walking Lunge (45#/25#)
Results
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“Finding a New Community: Marion Jones-Thompson,” CrossFit Journal video [wmv] [mov] [HD mov]
Thanks to Don and his assisted plank the whole group gets a no rep for the push-challenge pic of the day:
Skills WOD:
10 minutes Muscle-up or Ring Dip practice
Conditioning WOD:
As Many Rounds As Possible in 15 Minutes of:
400m Run
21 Kettlebell Swings (53#/35#)
12 Pull-ups
Results
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Tonight Rob V. and Andrew both got their first muscle-ups. Jenn is also VERY close. Congrats all!
Nutrition:
For those of you (Frank and Amanda) who have newborns read on: The Whole9 Baby Guide
Finding A Healthy Food Balance For Your Kids by Whole9life.com
Video:
“Behind the Scenes of the CrossFit Games Open: Part 1,” CrossFit Journal video [wmv] [mov] [HD mov]
“To Know A Hero” with Ann Schmalstieg, CrossFit Journal video [wmv] [mov] [HD mov]
Strength WOD:
2-2-2-2-2
Shoulder Press
* 20 Minute Max
2-2-2-2-2
Back Squat
* 20 Minute Max
Results
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The CrossFit Total is made up of 3 attempts each at a 1RM for the Press, Back Squat and Deadlift. Today was about finding a 2 rep max for 2/3 of the lifts in the Total. Knowing what your relative maxes are for a strict press and squat are a must. Building strength in these lifts is vital.
Today is day 3 of the Push-up Challenge and the pictures in the Facebook Group are getting more and more interesting. Keep up the 25 a day until May 27th.
One-Arm Push Up Progression by Carl Paoli
The 6 Most Brutal CrossFit WOD’s by mensfitness.com
See you all Monday!
Mon. 4/15
As Many Rounds As Possible In 15 Minutes of:
7 Burpee Box Jumps (24″/20″)
21 Wall Balls (20#/14#)
Results
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Tue. 4/16
Strength WOD:
5/5/5
Deadlift
* Work up to 70-75%
Conditioning:
As Many Rounds As Possible In 10 Minutes of:
200m Run
10 Deadlift (225#/155#)
10 Toes-to-Bar
Results
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Wed. 4/17
3 Rounds for time:
15 Chest To Bar Pull Ups
Run 200m
20 Burpees
Run 200m
15 Power Snatch (115#/75#)
Results
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Thu. 4/18
Strength WOD:
1 Rep Max
Hang Squat Clean
* 10-12 Minute Max to work up to a heavy single
Conditioning WOD:
“Death By Clean & Jerk”
With a continuously running clock perform 1 Clean and Jerk (135#/95#) the first minute, 2 Clean and Jerks the second minute, 3 Clean and Jerks the third minute, and so on, continuing to add 1 each minute until you cannot complete the required number of reps in the given minute.
Score total rounds and partial reps in the last round completed.
Results
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Fri. 4/19
Strength WOD:
1 Rep Max
Thruster
* 8 Minute Max to work up to a heavy single
Conditioning:
9/6/3 reps each of for time:
Thruster (135#/95#)
Muscle-ups
Results
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Update:
Congrats to Coach Mark who qualified(*) for his 3rd Regionals! He was invited to compete this past week in the Northwest Regionals and is quite anxious to do something with all of his fitness. His extremely hard work all yearlong of hours spent every day in the gym training weaknesses and pushing himself will now pay off with several hours of even harder WOD’s in succession over three torturous and brutal days in May. Wait…what?! That sucks!
Note: The (*) above refers to Mark’s invitation to compete after the initial 48 accepted or declined their spots. For the past few years Mark has given me a ton of sh*t when I qualified(*) for the 2010 Regionals as the 21st athlete at Sectionals after one Games athlete gained an exception to compete. He called it a technicality. Ahhh welcome to being a “Semi-Elite Technicathlete” in the world of competitive exercise. At least you get free Paleo Kits and a F-Reebok T-shirt.
Be ready to cheer him on from May 31-June 2 in Kent at the ShoWare Center! Before you buy your tickets note that we are looking into reserving a box in the Arena for the weekend. If we do then we will have a limited number of spots to buy that gets you a spot all weekend.
“Five Essential O-Lift Drills” by Bob Takano, CrossFit Journal article [pdf]
CrossFit Games Update: April 16, 2013 – [video]
Level 1 Lunchbreak workout with Jason Khalipa and Austin Stack – video [wmv] [mov] [HD mov]
400 WOD’s! Congrats and Contests Natalie!
For Time:
400m Run
50 Pull-ups
200m Kettlebell Farmer’s Walk (53#/35# each hand)
50 Ring Dips
100 Push-ups
50 Knees-to-elbows
100 Sit-ups (abmat)
400m Run
Results
Sometimes a WOD means a little more than just a workout. Sometimes they are meant to invoke a memory of a person or event in honor of their sacrifice. Today was the Maltz Challenge Memorial WOD to honor DEA agent and USAF Pararescueman MSG Michael Maltz who was killed in Afghanistan in a helicopter crash on 3/23/2003. It was also in honor of three Naval aviators who flew with Eric B. and perished in a tragic training accident last month. Thank you to all who participated today to honor our heroes, to the coaches who ran it all, and to Mrs. Michael Maltz for coming out to our gym.
Strength WOD:
1/1/1/1/1/1/1
Clean and Jerk
Conditioning WOD:
For Time:
20 Kettlebell Swings (70#/53#)
30 Toes-to-bar
400m Run
Results
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View this photo
Posts will be sporadic over the next several days. If you want to have your result to post to beyondthewhiteboard then I recommend taking a pic or recording it before you leave the gym.
No Mobility Class this Wednesday night! Couch Rona is on vaca to Spo-kompton.
This Saturday will be the Maltz Challenge tribute workout. Waves will run at 0930, 1030 and 1130 (no Adv RX class this Sat.). Sign up on the whiteboard. If a smaller group is ready be prepared to go on the hour. There will be a Full Maltz and a Half Maltz option.
“Mikko Salo does 13.5” with Mikko Salo, CrossFit Journal video [wmv] [mov] [HD mov]
CrossFit Games Update: April 9, 2013 – [video]
“Oly Analysis: Chad Vaughn Snatch” with Chad Vaughn, CrossFit Journal video [wmv] [mov] [HD mov]
