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6/23/11

"Team Boat Race Relay"
One athlete works at a time
Each teammate completes
3rds of
500m Row
400m Run
Then tag partner


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6/22/11 "CrossFit Total"

Paul got his first muscle up. Yes, in his work clothes.

"CrossFit Total"
Max Deadlift
Max Back Squat
Max Strict Press

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6/21/11 "Darth Vader"

"Darth Vader"
20min AMRAP
10 KBS (53,35)
10 Burpees
10 Toe 2 Bars
10 Box Jumps (30,24)
10 GHD Sit ups

6/20/11 "Fran"

Thanks for all the support. Team CFNE crushed the regionals undefeated with six 1st place finishes and one world record. "Fran"21-15-9Thrusters (95,65)Pullups

The OG of CF girl WODS!

6/15/11

"ANGIE"
100 pullups
100 pushups
100 situps
100 squats


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6/14/11 "clean complex"

Hitting those benchmarks!!!

1-mile Run for gym record

Clean Complex
5 sets of:
3 Position Clean + Push Press
3 Position Clean + Push Jerk
3 Position Clean + Split Jerk
Start at 50% of your 1RM Clean, and work up from there.
The three positions are from the top down; 1 - High Hang (aka “Pockets), 2 – Above Knee, 3 – The Floor. After the clean from the floor do a push press. Then repeat the 3 pos clean and do a push jerk and then another 3 position clean plus a split jerk. This equals 1 set. Rest as needed and complete 5 more sets, climbing up in weight every set.

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6/10/11 "Team Titan WoD"

Debbie "lifts things up and puts them down"!

Team Fridays
"Team Titan"
Teams of 3 complete
150 pullups
150 KBS (53,35)
150 double unders
150 GHD situps

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6/6/11 "Yogi"

Yo Bruce, Nice1arm squat snatch. Family day Prisco's was a great success. Thanks everyone who was there to help support our box.

Strength: Back Squat 5.4.3.2.1

MetCon: "Yogi"
30 Bear Complexes for time

The bear complex is from the floor a power clean+ front squat + push press + back squat + behind the neck push press and then return to the floor and repeat



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6/3/11 "Team high five relay"

T-Shirts are awesome. Available tomorrow-$20 cash or charge your account- unfortunately no XXL's came in this order-:-(

"Team high five relay"
25 Burpees each
High five
25 KBS(53/35) each
High five
25 sledgehammers each
High five
25 KB lunges(53/35) each
High five
25 tires flips total
High Five
Run to grass
then partner carry across length of grass and back
Run back
Jumping High Five



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6/2/11 "NOTLD"

Strength 4x4 Deadlift

"Night of the Living Deads"
4 Rounds
5 Deadlifts (275,185)
10 Ring dips
30 Double unders


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6/1/11 Black n Blue

Suns out Guns out!!!

Wednesday
Strength: 3x5 hang squat cleans

"Black n Blue" by CFNE
5rounds
10 power cleans (135,95)
10 burpees



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6/1/11 regional 1.11

Strength: 3x5 Strict Press

WOD: regional 1.11
Run 1000m
30 handstand pushups(10wall walks)
Row 1000m

5/27/11 "Team Regionals #6.11"

Paleo is the way to GO!!! Scallops and bacon with avocados and tomatoes...oh my.

Skillz: pose running
4x200 on the 2min

"Team regionals 6.11"
Teams of 3+ will complete
20 calories row
30 burpees
30 DB GTO (45,35)
30 toe to bars
100ft plate walking lunge(45,25)
150ft run

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"Poison Ivy" 5/26/11

CrossFit chicks are just another benefit of training at my "BOX"

Strength: 5x3 front squats

"Poison Ivy"
3 rounds for time
12 Front squats
10 ring pushups
12 knee to elbow
10 burpees
--Set rings about 6inches off ground. Chest must touch Hands. If you do not have ring rows then do strict hand release push ups.

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"Terminator" 5/25/11

Really!!?? Sponge Bob boxers!?At least he has compression shorts on.

Strength: 5x3 push press

"Terminator"
10-9-8-7-6-5-4-3-2-1
Push press (115,85)
200m Run

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"Flash dance" 5/24/11

SWOD: Work up to heavy set of 3 deadlifts

"Flash dance"
21-15-9
Deadlifts(225,185)
100 bar hops in between each round


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Location:Bwater

"Cindy" 5/23/11

Dennis is working his Butterfly Pullups on Sunday morning. That's dedication!!!

"Cindy"
Amrap 20
5 pullups
10 pushups
15 squats

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"Bobby Bananas"
21-15-9 Pullups/ HSPU
and Then
50 Sledge hammers
25 Burpees
100 Sit ups
and Then
21-15-9 Pullups/HSPU

NO AND THEN! NO AND THEN!

It's gonna be EPIC!!!


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Location:Shufelt Rd,,United States

Open gym 10-12 Sunday

Elliot and Tony are having a ball with the rest of the 7:30am crew!

Members only Open Gym Sunday 10-12pm. Come work on your goats or make up WODS from the week.

This will be a frequently/occasional event and will be announced ahead if time.

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Location:College Rd,Wellesley,United States

Beat the Streetz 5/20/11

This is how you should look after every workout!!?

Today Double WOD
1. AMRAP 5 Burpees

2. Beat the Sreetz
Teams of 3 Complete
400m run
150 box jumps
75 push presses
75 air squats
150 walk lunges
400m run
*one teammate must hold a 25# plate over head at all times.


Enjoy!!!


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Location:Bridgewater

"Knocked up"

"knocked up"
3 Rounds For Time of:
6 Knees to Elbows
20 Wall ball shots 20lb
6 Hand stand Push ups
12 Power Cleans 135/95

Skillz: HSPU

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Location:Bwater

"Head over heels" 5/11/11

Don't mess with the "Paginator"

Strength: 3x3 across snatch

"Head over Heels"
21-15-9 reps for time of:
24" Box jump
75 pound Power snatch
Ring Rows w/ feet on box and heels parallel to ring height

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5/10/11 "Hancock"

"Hancock"
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 Wall ball shots, 20 pound ball
15 Kettlebell swings, 1.5 pood

Skilz: Kipping


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Location:Bridgewater

Jeremy 5/4/11

Alex gets deep on his ring push ups!!!

"Jeremy"
21-15-9
OHS Squat (95,75)
Burpees

Strength: 5x3 Snatch


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"Helen" 5/2/11

Alex and Tim are my First Lil Gladiators. They are crushing it at the new gym.

"Helen"
3rds
400m Run
21 KBS (53,35)
12 Pullups

New Expanded Schedule:
Mon Wed and Fri
530,730,10am and 530pm
Tues and thur
630am, 530pm and 630pm
Sat
930am

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4/27/11 "Juice"

Ryan is turning in to a crossfit fanatic. He is one of our first unlimited members!!!

Skillz; 20mins of Handstand Pushups

MetCon: "Juice"

Complete 3 rounds for time of
21-15-9
400m run
Front Squats (m 135, f 95)
Handstand pushups

Cash out:
3 rounds of 30 situps 30 leg raises 1min plank

Monday 4/25/11 "walk before you climb"

Whats up Gladiators?!
This week we will be practicing our skills. Monday-Kipping. Wednesday-Handstand Pushups. Friday-Double Unders. Oh yeah!!!

"Walk before you Climb"
- from CF.com 110423

For time:
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups
20 Hang squat cleans, 35 pound dumbbells
25 Back extensions
30 Wall ball shots, 20 pound ball
3 Rope climb or cargo net


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Location:Bridewater

Demo Day

We pick things up and knock them down!!! Making more room for my gladiators.












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4/22/11 "saucy Lil rabbit"

The whiteboards are up!!!

Strength:
1 RM Jerk
MetCon:
"Saucy Lil Rabbit"
3 RFT
30 calories on rower
30 KBS (70,53)(53,35)
30 push jerks (95,75)(75,55)

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Marathon Monday

“Whitten” 4/18/11

5 Rounds for time of:
22 Kettlebell Swings 70M/53W
22 Box Jumps 24M/20W
400 Meter Run
22 Burpees
22 Wall Ball 20M/14W

In honor of patriots day we will be doing this Hero WOD---My idea of a marathon Crossfit Style.

45min cap


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Location:Bridgewater

Crazy Angie team relay

"Crazy Team Angie Relay"
Each team has to take turns accomplishing tasks-
200m run
Flip tire 10x
20 KB Swings

Then accomplish together:
100 pull ups
*
100 pushups
*
100 sit ups
*
100 squats

*After ea. 100 set they must do a Wheelbarrow run ea. Across the room.

Then back outside-
Ea. Team repeats-
Run 200 m
Flip tire 10x
20 KB Swings


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Location:Bridgewater

Fight gone bad

4/13/11
“Fight Gone Bad”
Three rounds of:
Wall-ball (20, 14)
Sumo deadlift high-pull (75, 55)
Box Jump, 20″ box
Push-press, (75, 55)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

Post Score to Comments.



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Location:Bridgewater gladiators

"Hammer time" 4/11/11

First Day at the New location. 620 Bedford St. Bridgewater

Today's WOD
Hammer time
Teams of 2-3 complete 2rds of
5 cargo net climbs
10 clean n jerks (115,75)
20 sledge hammer & Tire flips
40 Box Jumps

After 2rds are complete then you must complete a 400m Sand bag run (75,50)


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Location:620 Bedford st bridgewater

Fit kidz starting soon

Jake and Jimmy resting between resistive partner sprints


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Location:Raynham ma

Wednesday WOD
Strength: 5,4,3,2,1 front squat
MetCon:
"American Flag"
For time:
100 Squats
80 Sit ups
60 Box Jumps (24, 20)
40 KB Swings (53, 35)
20 Thrusters (95, 65)

Is Diet Soda Killing You!

We all opt out for the low calorie ice cream, fat-free mayonnaise, and sugar free soft drinks. I have even been guilty of this myself. Recently, I have been curious about how healthy these low calorie or sugar free options are for us compared to the real deal. Since following the Paleo Diet, I no longer come across these decisions. I only eat meat, eggs, fruits, vegetables, nuts and seeds. I kicked soda a few years ago and I rarely buy anything in a box anymore. I don't use fat free this or sugar free that because i use all natural oils and all natural sugars if necessary. Most people however still drink diet soda everyday and choose it over the regular soda thinking it is more healthy. Is It?

This Study Proves not:
In a nine-year study of more than 2,500 people, those who drank diet soda daily were 48% more likely to have a heart attack or stroke or die from those events, compared with those who rarely or never drank soda.

There was no increased risk of cardiovascular disorders among daily drinkers of regular soda, says study researcher Hannah Gardener, ScD, an epidemiologist at the University of Miami Miller School of Medicine.

That's a huge percentage of people who had a stroke from drinking diet soda. As I read this study more carefully there are definitely some questionable statistics. They did not account for any other variables and the people in the study were only asked about their soda habits at the beginning of the study not in the middle or end but it stills raises huge red flags about drinking diet soda and probably all artificial sweeteners.

Conclusion replace soda with water. That's a no brain-er. Use all-natural sweeteners like honey and raw sugar when needed but limit amounts. 1-32 oz soda a day leads to a pound of weight gain a week. So in the words of Dave Coulier "CUT-IT-OUT"!

You are what you eat!

Now, I know you have all heard this but what does it mean to you? To me it means that my body will perform/respond based on what nutritional decisions I choose.

So if I eat pancakes with syrup and bacon then I know my body is going to take a nap after I finish. I look at this type of meal as heavy, sluggish, fatty and that's how I feel when I'm done. I literally will fall asleep at the wheel sometimes after a meal like this and it's usually freakin' 9 o'clock in the morning.

When I eat lean meats/fish with fresh vegetables and fresh fruit I feel lean, light and energized. Ready to take on anything. Ready to run, jump, and lift heavy shit.
This is how you should feel after a meal. Satisfied but not full. Able to go right back into the game not sit on the bench for the last period.

Typical afternoon right? You eat lunch and you go back to work feeling a little groggy so you have to get another coffee. Then after that coffee wears off you feel tired again and down so you try to eat again or have another coffee. Its a vicious cycle.

Try eating fresh, light and clean for breakfast,lunch and dinner. Lean meats/proteins with salads, fruit, vegetables and only 100% whole grains or low glycemic carbs. Add some fruit to your lunch for energy and skip the afternoon coffee. You will feel so much better throughout your day. In general, the cleaner and less processed foods you eat will give you more energy. The more preservatives and things out of boxes will destroy your energy and lead to eating more and drinking more unnecessary caffeinated beverages.

Get Fit by Eating Fit!!!