BayState CrossFit

Wednesday, 22 February, 2012

admin — Tue, 21 Feb 2012 23:04:39 +0000

Insane! Watch Rich Froning (black t-shirt and scruffy face) lifting with some athletes at CrossFit Cookeville. Be sure to see Rich’s 360 pound Overhead Squat at 4:45 into the video. Yes, that’s three-hundred and sixty pounds!!!

It’s “Weightlifting Wednesday” today!

Clean, 1 rep
Bench press, 1 rep
Overhead squat, 1 rep

Clean is from the ground, power or squat

Rich Froning: clean 335, bench 325, OHS 360 = 1,020 lbs!!!

Spencer Hendel: clean 352, bench 281, OHS 341 = 974lbs

Tuesday, 21 February, 2012

admin — Mon, 20 Feb 2012 23:36:10 +0000

This is it! The “Open” starts this week! Register now (if you haven’t already) and your next month’s membership may be free. Registration deadline: Wednesday.

Open registration

Today’s WOD:

Part 1) Front Squat, 5 sets of 3 reps

Part 2) 20 minute AMRAP
3 Power Cleans (155/105)
6 Ring dips
9 Kb swings (1.5/1)

12 Double Unders

Words of wisdom from our friends at CrossFit Southie:

The Double Under

A staple movement for CrossFit. Yes, they can be incredibly frustrating. There might be nothing worse than sucking wind during a wod and trying to bang out 50 double unders only to have that stupid thin rope somehow get wrapped around your neck, through the soles of your Nike Frees, and cutting through your shins. Trust me, I know the frustration. Sometimes I’m surprised my rope hasn’t ripped my pants right off with how I’ve ended up with it wrapped around me.

Jokes aside, the only thing worse than experiencing this is watching people chuck their ropes around the gym like 10 year olds.

Technically, when double unders just aren’t going your way, its usually because you are doing something wrong. When you fatigue they become harder. The arms don’t want to move as quickly, legs don’t spring as easily, and it definitely gets harder to get that rhythm going. When this occurs, rather than spend the time and energy getting your rope out of the rafters because you donkey konged the thing up there, take a second and remember your technical cues. Jump from your toes, toes pointed down to the floor, spin from the lower arms while keeping your hands at a 45 degree angle down and in front of you.

Another reason lashing out doesn’t help is because you need to be loose and relaxed in your body to perform double unders effectively. When you are tight throughout the body, especially the shoulders, you aren’t going to be able to spin freely and quickly, or jump quickly and efficiently. Tensing up with anger is going to be counter productive and just make you trip up over and over again.

When the double unders get ugly, take a deep breath and relax.

The final reason lashing out doesn’t help is it just looks bad. When it comes down to it double unders are just another movement we implement to get you more fit. There are more important things in life to get angry with. I am not trying to pull a Dalai Lama here. Believe me when I say I have had my frustrating CrossFit days where Ive wanted to burn the whole gym down. However, when you step into the double under downward spiral, just keep it in perspective. Is it really worth screaming like an idiot and throwing your rope like a child, especially in a class with other people and trainers where one misstep could mean a rope to someone’s face? I don’t think so. Instead of freaking out, remember your cues and relax. It will probably work better than your coach making you do 10 burpees (yes, the new penalty for rope throwing).

Monday, 20 February, 2012

admin — Sun, 19 Feb 2012 23:04:21 +0000

Got Handstand Push Ups? Jim does!

Part 1) Resting 60 seconds between sets:

Shoulder  Press, 10 sets of 2 reps

Part 2) Skill / Goat work:

a) Choose two movements that you’d like to get better at

b) Spend 20 minutes practicing the movements

(Coaches suggestions: Overhead Squats and Double Unders)

Saturday, 18 February, 2012

admin — Fri, 17 Feb 2012 23:39:08 +0000

"I'm a single mom of three and a breast cancer survivor. My girls are my inspiration!" - Gordana Jakopcevic, photoshop composite with Jordan, Ashley and Taya. Go to CrossFit.com to enlarge picture.

Pick a partner and omplete the following for time: 

30 Handstand push-ups 

40 Pull-ups 

50 Kettlebell swings

 60 Sit-ups 

70 Wall Ball Shots

*One athlete works at a time and you must complete all reps of one exercise before moving onto the next.

Friday, 17 February, 2012

admin — Thu, 16 Feb 2012 23:19:21 +0000

“Rahoi”

Complete as many rounds as possible in 12 minutes of:

24 inch Box Jump, 12 reps

95 pound Thruster, 6 reps

6 Bar-facing Burpees

: U.S. FBI Supervisory Special Agent Gregory J. Rahoi, 38, of Brookfield, Wisconsin, assigned to the Hostage Rescue Team, based in Quantico, Virginia, was killed on December 6, 2006, during a live-fire tactical training exercise at Fort A.P. Hill, near Bowling Green, Virginia. He is survived by his parents, Natalie and Richard, sister Teri, and fiancee Paula Paulk.

Thursday, 16 February, 2012

admin — Wed, 15 Feb 2012 23:29:30 +0000

Fitness Lonnie talking about the Open and Reebok. Can’t wait to watch him bring it!!!

Part 1) AMRAP 10:

10 Push Jerks

15 Pull Ups

20 Double Unders

Part 2) For time:

Row 1,000 meters

Clean & Jerk, 20 reps

Row 1,000 meters

Wednesday, 15 February, 2012

admin — Tue, 14 Feb 2012 23:14:48 +0000

This video has some good mobility drills for back pain.

Today’s wod has two parts:

Part 1)

Back Squat, 3 x 5

Part 2)

5 Rounds For Time:

15 Deadlifts

35 Abmat Sit Ups

Tuesday, 14 February, 2012

admin — Mon, 13 Feb 2012 23:06:07 +0000

It’s Torey’s last WOD today. Per his request, it’s time for:

“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We will do this for three rounds. The stations are:

Wall-ball: 20 pound ball, 10 ft target. (Reps)
Sumo deadlift high-pull: 75 pounds (Reps)
Box Jump: 20″ box (Reps)
Push-press: 75 pounds (Reps)
Row: calories (Calories)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

Monday, 13 February, 2012

admin — Sun, 12 Feb 2012 23:50:44 +0000

Matt and Andrew showing the tire who's boss!

5 Rounds For Time:

9 Chest To Bar Pull Ups

10 Pistols

11 Clean & Jerks, 95 / 65 lbs

Saturday, 11 February, 2012

admin — Fri, 10 Feb 2012 23:09:20 +0000

REMINDER: THERE WILL ONLY BE ONE CLASS TODAY AT 9:30

TODAY’S WORKOUT IS:

“STATION EMPTY”

4 member teams with 4 WODs, one for each team member

50 M KB Farmers Carry Relay (2/1.5) x 4

*one at a time, each member carries 2 KB 25 M out and 25 M back, the entire team must travel with each athlete as they carry the weight

When the relay is complete Athlete A completes

4 rounds of:

7 Sumo Deadlift High Pulls (95/65)

12 Bar Facing Burpees

when Athlete A is complete the entire team completes the

50 M Farmers Carry Relay (2/1.5) x 4 (same format as above)

When the relay is complete, Athlete B completes

4 rounds of:

30 Double Unders

12 Toes 2 Bar

when Athlete B is complete the entire team completes the

50 M Farmers Carry Relay (2/1.5) x 4 (same format as above)

When the relay is complete, Athlete C completes

1 Round of:

400 M Run

30 KB Swings (1.5/1)

30 Pull Ups (Chin over bar)

when Athlete C is complete the entire team completes the

50 M Farmers Carry Relay (2/1.5) x 4 (same format as above)

When the relay is complete, Athlete D completes

30 Ground to Overhead (125/85)

30 Min Max