CrossFit Fenway

Sox are away, so we will play…outside

eric — Thu, 09 Sep 2010 01:49:30 +0000

The Red Sox season was effectively ended for all intents and purposes on Tuesday night after suffering a beat down at the hands of the Rays. While I hope to eat these words in the next few weeks, according to Cool Standings, after that whupping the Sox have about a 1% chance of making the playoffs.

Even though we’re now shifting our focus to football season and the Patriots, the Sox still need to finish out their schedule, so we’re still somewhat at their mercy when programming workouts. Fortunately (or unfortunately, depending on your perspective) the Olde Towne Team has a rest day Thursday, followed by a west coast trip (free parking is available all day in the lot around CrossFit Fenway on Thursday). That means we’re going outside. A mile worth of running, handstand push-ups adding a more technical element, and overhead walking lunges just to make sure everyone is sufficiently crushed.

September 9th, 2010

Strength: Deadlift 5-5-5

WOD: 3 Rounds:
10 Handstand Push-ups
20 Overhead Walking Lunges, 20kg plate
550m Run (1 lap around block)

Announcements

Fight Gone Bad has raised more than $2 million in its first four editions. This year LIVESTRONG, Wounded Warrior Project, and the CrossFit Foundation are benefiting from the fundraising efforts. On Saturday, September 25th we’ll be running our heats. CrossFit Fenway has raised a combined $5,531. Register today, and join the fight as part of the CrossFit Fenway team.

The Choice is Yours

eric — Wed, 08 Sep 2010 02:28:49 +0000

Do you prefer jerks or burpees? During Wednesday’s workout you get to decide how you want to partition the reps. This is an all out sprint, based on the floater workout from the Southwest Regional for the 2010 CrossFit Games. In fact, the time cap at the regional was 7 minutes, so you should all be shooting (and scaling) for a sub 10 minute workout. Enough about the speed though, the primary feature of this one is the choice it allows you to make. Consider the work, and have a plan. How are you going to divide it up?

September 8th, 2010

Strength: Snatch

WOD:
20 Shoulder to Overhead (70kg/40kg)
40 Lateral Burpees

*Partition the Reps However You Like*

Announcements

The corpse that is this Red Sox season has the Olde Towne Team at home Wednesday, so there’s no free parking available at CrossFit Fenway during evening classes.

Increased Capacity

eric — Mon, 06 Sep 2010 23:55:08 +0000

Every CrossFit workout can be analyzed to determine the power output. How much weight was moved? How far was it moved? How fast was it moved? All of this data can be observed and measured as we strive to increase work capacity. Improved performance reveals increased work capacity, which indicates improved fitness. When taking on a workout you’ve done before a faster time is not the only way to demonstrate these improvements. If you’re using more weight, a higher target, or less assistance, that much more work was done.

Speaking of increased capacity and doing work, beginning tomorrow, Tuesday, September 7th, we’ve got 10 classes a day Monday through Thursday, with increased class sizes on Fridays.

September 7th, 2010

Strength: Press 5-5-5-5-5

WOD:
As Many Rounds As Possible in 10 Minutes:
10 Front Squats (60kg/40kg)
10 Box Jumps, 30″
10 Pull-ups

Announcements

The Red Sox are at home, so there’s no free parking available at CrossFit Fenway during Tuesday evening classes.

A Pair of Ladies

eric — Fri, 03 Sep 2010 02:43:17 +0000

This Friday we have not one girl for you, but two. After working through Grace there’s a 5 minute break, and then you get to take on Annie, which we last did on April 16th. Annie’s a great one to throw after just about anything, and this particular combo recently appeared on CrossFit Anaerobic Inc. Both girls are all out sprints that should be completed in less than 10 minutes each, and to be sure, we’ve put a 25 minute cap on the whole thing.

September 3rd, 2010

WOD:
Grace
30 Clean & Jerks for time (135#/95#)

*Rest 5 Minutes*

Annie
50-40-30-20-10
Double Unders
Sit-ups

*25 Minute Cap*

Announcements

*CrossFit Fenway will be closed this Saturday, Sunday, and Monday for Labor Day*

More Classes! More Coaches! Beginning Tuesday, September 7th we’ll be offering 10 classes a day Monday through Thursday, and increasing the class size on Fridays. To accommodate all this extra capacity Joe McGhee and Aaron Landes will be coaching several classes a day. Many of you have already met and worked with Joe and Aaron, but if you haven’t please introduce yourself. Both are good coaches, exceptional athletes, and all around nice guys. Be sure to check the class schedule for next week and beyond if you booked in advance. You may need to rebook.

Fight Gone Bad has raised more than $2 million in its first four editions. This year LIVESTRONG, Wounded Warrior Project, and the CrossFit Foundation are benefiting from the fundraising efforts. On Saturday, September 25th we’ll be running our heats. CrossFit Fenway has raised a combined $5,411. Register today, and join the fight as part of the CrossFit Fenway team.

The Sox are back in town Friday, so there’s no free parking available at CrossFit Fenway during the evening classes.

Head to Toe Strength

eric — Thu, 02 Sep 2010 02:29:15 +0000

The buy-in’s back in our metcon Thursday, but strength, balance, and flexibility are the featured act tomorrow.

The body works best, and gets strongest when working all together. The overhead squat certainly allows us to test, express, and improve upon such total body strength. Your arms will work to hold the barbell locked out over head, your legs will lower you down, and drive you back up, while your torso pulls everything together. Not necessarily the most functional movement in and of itself (how often in life do you have to hold something above your head, and squat with it?), but the type of strength it allows us to develop, core to extremity, is incredibly useful on a daily basis.

September 2nd, 2010

Strength: Overhead Squat 5-5-3-3-1-1-1

WOD:
With an 8 Minute Running Clock:

Buy-in: 3 Rounds of:
250m Row
10 Box Jumps, 24″

*then*

-Complete as many reps as possible of dumbbell jerks (20%-25% bodyweight per hand)
-Score is total reps of dumbbell jerks

Announcements

*CrossFit Fenway will be closed this Saturday, Sunday, and Monday for Labor Day*

Fight Gone Bad has raised more than $2 million in its first four editions. This year LIVESTRONG, Wounded Warrior Project, and the CrossFit Foundation are benefiting from the fundraising efforts. On Saturday, September 25th we’ll be running our heats. Justin Shaughnessy has raised $3,350, ranking him first among all fundraisers! Crossfit Fenway has raised a combined $5,386. Register today, and join the fight as part of the CrossFit Fenway team.

The Red Sox are away Thursday, so we’ve got free parking all day at CrossFit Fenway.

Fast Post, Faster WOD

eric — Wed, 01 Sep 2010 02:00:44 +0000

We gave Wednesday’s workout a try way back on December 30th of 2009, so those of you that have been with us since the beginning may have had a chance to try this couplet made famous at the 2008 CrossFit Games (WMV/MOV). This is a fast workout, like sub 3 minutes fast. It definitely shouldn’t take more than 10 minutes when scaled appropriately. Keep that form as close to perfect as possible, as your plowing through deadlifts, flying through burpees, and back again.

September 1st, 2010

Skill: Sumo Deadlift High Pulls

Strength: Push Jerk 5-5-5-5-5

WOD: 5 Rounds:
5 Deadlifts (275#/185#)
10 Burpees

Announcements

Fight Gone Bad has raised more than $2 million in its first four editions. This year LIVESTRONG, Wounded Warrior Project, and the CrossFit Foundation are benefiting from the fundraising efforts. On Saturday, September 25th we’ll be running our heats. Justin Shaughnessy has raised $3,350, ranking him first among all fundraisers! Crossfit Fenway has raised a combined $5,256. Register today, and join the fight as part of the CrossFit Fenway team.

CrossFit Fenway will be closed this Saturday, Sunday, and Monday in observance of Labor Day.

The Red Sox are away Wednesday, so we’ve got parking all day at CrossFit Fenway.

Rest Day as RX’d

eric — Tue, 31 Aug 2010 02:10:11 +0000

You try to do every workout we put on the board as RX’d, but what are you doing outside the gym walls to reach that goal and perform your best? The choices we make regarding rest, recovery, and refueling are just as important as hitting every workout hard. In fact, if you don’t take care of yourself in the hours you’re not working out it may be tough to continue making athletic gains.

Nutrition and mobility are two areas that are often neglected, but greatly impact performance. Rest days are the perfect time to put a little extra effort into either or both. You can use the time you would have spent squatting, pressing, and sweating, at the grocery store, making sure your nutrition plan doesn’t get derailed because your cupboard is bare. If you’re stocked up at home, use your rest day to do some advance food prep. The more food you have ready to go, the less effort it’ll take to stay on point with your nutrition when you’re beat after long day of work and whatever we throw at you.

You’re probably already stretching and doing soft tissue work with a roller or ball everyday (what? you’re not? why not?), but on a rest day you can pay special attention to any little dings or dents you’ve picked up. There’s been a lot of love for Kelly Starrett’s Mobility WOD (more prominent link coming soon) since it started up last week, and with good reason. It’s a great website that I recommend you check out, bookmark, read, watch, and follow the instructions of daily. Rest days are especially good for this.

As always, ask a CrossFit Fenway coach for additional tips on recovery, and go after that RX on your next rest day.

August 30th, 2010

Skill: Sumo Deadlift High Pulls

Strength: High Bar Back Squat 5-5-5

WOD: Complete 3 Rounds for Time of:
550m Run (1 Lap Around the Block)
100m Farmer’s Walk (Kilmarnock and Back) (32kg/24kg)
50 Double Unders

Announcements

Fight Gone Bad has raised more than $2 million in its first four editions. This year LIVESTRONG, Wounded Warrior Project, and the CrossFit Foundation are benefiting from the fundraising efforts. On Saturday, September 25th we’ll be running our heats. Justin Shaughnessy has raised $3,350, ranking him first among all fundraisers! Crossfit Fenway has raised a combined $5,211. Register today, and join the fight as part of the CrossFit Fenway team.

CrossFit Fenway will be closed this Saturday, Sunday, and Monday in observance of Labor Day.

The Sox are on the road taking on the Os Tuesday, so free parking is available in the lot around CrossFit Fenway all day.

A Case of the SDHPs

eric — Mon, 30 Aug 2010 02:08:25 +0000

Congrats to the CrossFit Fenway teams that took on and completed the Spartan Race this past weekend.

In preparation for Fight Gone Bad 5, and because it’s probably the best way to do it, we’ll be working on barbell sumo deadlift high pulls this week. When doing Fight Gone Bad, or other metcons with SDHPs in the past we’ve used a kettlebell, which is easier to manage. The barbell version is certainly more awkward, and not something we’d want to execute as a pure strength move (I’m not a huge fan of going heavy with it in workouts either). However, sumo deadlift high pulls are a great multi-joint, multi-muscle movement. Practicing them at high reps, under a moderate load can help develop powerful hip extension, and the ability to explosively open the hips drives us as athletes (you know, for things like max height box jumps).

August 30th, 2010

Skill: Sumo Deadlift High Pulls

Strength: Max Height Box Jumps

WOD: Complete 4 Rounds for Time of:
400m Run
30 Kettlebell Swings (24kg/16kg)
250m Row
15 Ring Push-ups

Announcements

Fight Gone Bad has raised more than $2 million in its first four editions. This year LIVESTRONG, Wounded Warrior Project, and the CrossFit Foundation are benefiting from the fundraising efforts. On Saturday, September 25th we’ll be running our heats. Justin Shaughnessy has raised $3,350, ranking him first among all fundraisers! Crossfit Fenway has raised a combined $5,171. Register today, and join the fight as part of the CrossFit Fenway team.

The Red Sox have a rest day Monday, so free parking is available in the lot around CrossFit Fenway all day.

Invading the Greenway

eric — Sat, 28 Aug 2010 00:15:23 +0000

Meet Saturday at 10 AM on the corner of Milk Street and Atlantic Avenue for this week’s Invasion. Sunblock and hydration are a must. Also, you may want to wear clothes that it wouldn’t upset you too much to have completely soaked (CrossFit Fenway t-shirts?). Good talk, I’ll see you out there.

Nicole

eric — Fri, 27 Aug 2010 02:59:49 +0000

It’s going to be a beautiful day for a run Friday…and pull-ups. It’s been a while since having the pleasure of Nicole’s company, January 22nd was the last time she stopped by CrossFit Fenway. This workout calls for completing as many rounds as possible in 20 minutes of a run and a set of as many pull-ups as possible without coming off the bar. The number of pull-ups completed in each round should be noted. The run is more or less an inconvenience as you attempt to recover between max pull-up attempts. If you’re banded for your pull-ups, select a scale that you can stick with for the entire workout. Ideally you’ll be flying through those 400s and knocking out big bunches of pull-ups quickly, amassing a high number of rounds and reps in each.

August 27th, 2010

WOD: Nicole

Complete As Many Rounds As Possible in 20 Minutes of:
400m Sprint
Max Rep Pull-ups

Note number of pull-ups completed for each round.

Announcements

Fight Gone Bad has raised more than $2 million in its first four editions. This year LIVESTRONG, Wounded Warrior Project, and the CrossFit Foundation are benefiting from the fundraising efforts. On Saturday, September 25th we’ll be running our heats. Justin Shaughnessy has raised $3,350, ranking him first among all fundraisers! Crossfit Fenway has raised a combined $5,126. Register today, and join the fight as part of the CrossFit Fenway team.

Vanessa’s moving out west to pursue new opportunities. Friday is her last day in Boston, but she’s giving the going away presents, and offering 1 hour massages at the discounted rate of $72 until she leaves town.

The Sox are on the road Friday. We’ve got parking all day at CrossFit Fenway.