Row, row, row your Fran

by admin in WOD | 4 Comments

My thoughts exactly, Frank.

WOD:

1,000m row

21 thrusters (95/65)

21 pull-ups

500m row

15 thrusters (95/65)

15 pull-ups

250m row

9 thrusters (95/65)

9 pull-ups

 

Check-out:

60 seconds total per hand 3-plate pinch with either 5 lb. or 2.5 lb. steel plates

5 minute total L-sit or plank hold

 

Post WOD time to comments.

This Saturday our new favorite Saturday brunch spot, Division Ale House, is hosting a PIG ROAST from 12 to 3 pm. So per new tradition, after the 10 am WOD if you’re up for gorging yourself on some roasted pork, let’s meet up and head over there around 11:30 am.

Shankle Your Money Maker

by admin in WOD | 4 Comments

Donny Shankle performing his Shankle Complex at 200 kg. Any challengers? }:)

1 RM Shankle Complex

a Shankle Complex consists of the following:

    • deadlift
    • 3 hang pulls
    • 1 hang squat clean
    • 2 jerks

 

WOD:

For ten minutes

    • For the first 30 seconds of each minute, perform 1 power clean at 80% of your 1 RM Shankle Complex then max push-ups
    • Rest for the second half of each minute

 

Post 1 RM Shankle Complex and number of push-ups to comments.

This Saturday our new favorite Saturday brunch spot, Division Ale House, is hosting a PIG ROAST from 12 to 3 pm. So per new tradition, after the 10 am WOD if you’re up for gorging yourself on some roasted pork, let’s meet up and head over there around 11:30 am.

Any way you want it, that’s the way you need it

by admin in WOD | 7 Comments

Allison D.’s b***h.

Setting Up the Bench by Louie Simmons

5 RM bench press

    • once a 5 RM is reached, perform four more sets of max reps at that weight
    • if you get done with your bench work early, work on dips in sets of 3 reps

 

WOD:

complete the following in any order or combination you like

    • two 500m rows (these can be performed back-to-back for 1,000m if you are a masochist)
    • 200 air squats
    • 100 ab-mat sit-ups
    • 50 burpees
    • 25 HSPUs
    • 12 diamond push-ups

 

Post 5 RM bench press weight and time to comments.

This Saturday our  new favorite Saturday brunch spot, Division Ale House, is hosting a PIG ROAST from 12 to 3 pm. So per new tradition, after the 10 am WOD if you’re up for gorging yourself on some roasted pork, let’s meet up and head over there around 11:30 am.

CrossFit Total

by admin in WOD | 6 Comments

Look at this group of crazy fools who came out to the 10 am class on Saturday to do “Desforges”. Thanks for coming out everyone! Hope you had….um….”fun” with that one.

The CrossFit Total by Mark Rippetoe

 

CrossFit Total:

1 RM squat

1 RM press

1 RM deadlift

 

Add up your total poundage to figure out your CrossFit Total.

Post your individual lift totals and CF Total to comments.

Semper Fi

by admin in WOD | 2 Comments

In honor of the United States Marine Corps birthday today, we will be performing the Hero WOD:

“Desforges”

5 rounds:

    • 12 deadlifts (225/155)
    • 20 pull-ups
    • 12 clean and jerks (135/95)
    • 20 knees to elbows

U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, MA, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, NC, was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan.

He is survived by his parents David and Arlene, and his loving sister Janelle.

 

Post time and load to comments. Good luck.

TGIFrowday

by admin in WOD | 8 Comments

Check out this infographic above….it’s not posted to make you feel bad about yourself (trust me, NONE of us stack up). Instead, think about this in terms of how important it is to be brutally strong to be good at CrossFit. You all have been great at wanting to work on technique and the lifts. This just underscores that fact. Keep it up D St. crew!

This Saturday, November 10 is the Marine Corps birthday. We will be performing a Hero WOD in honor of the day. Come on out for this WOD and we’ll head out for a group brunch afterward!

 

accumulate 30 HSPUs

 

WOD:

500m row

21-15-9

    • push-ups
    • box jumps (24/20)

1000m row

21-15-9

    • ab-mat sit-ups
    • wall balls (20/14)

500m row

 

Check-out: 3×20 glute bridges

 

Post time to comments.

C&J Breakdown

by admin in WOD | 8 Comments

Jay J. and Brian S. gettin up for their toes to bar!

 

This Saturday, November 10 is the Marine Corps birthday. We will be performing a Hero WOD in honor of the day. Come on out for this WOD and we’ll head out for a group brunch afterward!

rowing technique practice

 

WOD:

4 rounds

    • 2 dead hang C2B pull-ups
    • 4 push presses (115/85)
    • 8 hang power cleans (115/85)
    • 16 front squats (115/85)
    • 32 double-unders

 

Post time and weights to comments.

You Asked For It!

by admin in WOD | 11 Comments

Coach JJ with US Olympian Kendrick Farris (on the right) over the past weekend at his “Bless the Gym” Oly seminar.

This Saturday, November 10 is the Marine Corps birthday. We will be performing a Hero WOD in honor of the day. Come on out for this WOD and we’ll head out for a group brunch afterward!

By popular demand….

 

1 RM snatch

 

No rowing today as I want us all to focus on snatch technique and establishing a heavy single. Check out the videos I posted last Friday about the snatch. They can now be found on the Articles/Links page.

And since many of our athletes are new to CrossFit, this is a solid blog post which will help put your beginning CrossFit experience into perspective:

Don’t Make My Mistakes: The 10 Things I’ve Learned From Doing Crossfit

Thrusting EMOMs

by admin in WOD | 7 Comments

Moosah R. getting his kipping pull-ups down!

This Saturday, November 10 is the Marine Corps birthday. We will be performing a Hero WOD in honor of the day. Come on out for this WOD and we’ll head out for a group brunch afterward!

rowing technique practice

 

WOD:

EMOM for 12 min.

    • in the first minute, as many thrusters (95/65) in 5 seconds, rest 55 seconds
    • in the second minute, as many thrusters in 10 seconds, rest 50 seconds
    • etc.
    • etc.
    • in the last minute, as many thrusters in the full minute

Score is the total number of thrusters.

 

Post your score and worst Haterade toward me for this WOD to the comments. :)

Row, row, row your WOD

by admin in WOD | 6 Comments

A big THANK YOU to everyone who volunteered and contributed to this past weekend’s Grand Opening event. It was truly EPIC.

All this week, we’ll be hopping on our brand new Concept2 ergs and learning how to ROW. Warm-ups will begin on these machines and once we learn how to use them properly you will start coming to class early to warm-up on them on your own when they are not in use in that day’s WOD.

 

Warm-up rowing technique

 

WOD:

4 rounds

    • 500m row
    • 7 jerks (135/95)
    • 7 deadlifts (135/95)
    • 7 bar-facing burpees

 

Post time and weight to comments….and how much you LOVE rowing now. 😀