Today's WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1 (40#/30# DBs)
Power Cleans
Racked Lunges
Push-ups
My time was 12:21
Skill of the Day:
Dips
Good Times!
Wednesday, April 30, 2008
Tuesday, April 29, 2008
April 29, 2008
Today's WOD:
- 5 x 3 Deadlifts
For a "cool down" we did:
5 Rounds:
- 10 Burbees
- 10 Knees to Elbows
- 10 Sit-ups
(My time was 8:55. Kevin came back from his wedding/honeymoon and had the best time in the class with 8:07, marriage must agree with him.)
Skill of the Day:
- Overhead Squats
Good times!
- 5 x 3 Deadlifts
For a "cool down" we did:
5 Rounds:
- 10 Burbees
- 10 Knees to Elbows
- 10 Sit-ups
(My time was 8:55. Kevin came back from his wedding/honeymoon and had the best time in the class with 8:07, marriage must agree with him.)
Skill of the Day:
- Overhead Squats
Good times!
Monday, April 28, 2008
April 28, 2008
Today we did Cindy:
As many rounds as you can in 20 minutes:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
I did a pretty disappointing 14 rounds, considering I did 15 rounds on a 15 minute Cindy a few weeks ago, this sucks. I was not in the mood for this today!
Kurt killed this workout with 21 rounds, great job!
Christine did a perfect 7 rounds!
For a "cool down" we did an 800M run.
The skill practice of the day was Box Jumps, this was fun, a few of us tried jumping on stacked boxes and I believe the max height was 34". Greg then showed off by jumping on a stack of 44".
As many rounds as you can in 20 minutes:
- 5 Pull-ups
- 10 Push-ups
- 15 Squats
I did a pretty disappointing 14 rounds, considering I did 15 rounds on a 15 minute Cindy a few weeks ago, this sucks. I was not in the mood for this today!
Kurt killed this workout with 21 rounds, great job!
Christine did a perfect 7 rounds!
For a "cool down" we did an 800M run.
The skill practice of the day was Box Jumps, this was fun, a few of us tried jumping on stacked boxes and I believe the max height was 34". Greg then showed off by jumping on a stack of 44".
Sunday, April 27, 2008
April 27, 2008
A much needed rest day today in celebration of Diane's 40th Birthday.
Happy Birthday Diane!
Happy Birthday Diane!
Friday, April 25, 2008
April 25, 2008
Here's another article from Men's Health on CrossFit, courtesy of Lew.
Today's WOD:
5 Rounds
15 Mule Kicks
20 Knees to Elbows
25 Push-ups
My time was 16:16.
This was a good workout to end a pretty tough week.
Today's WOD:
5 Rounds
15 Mule Kicks
20 Knees to Elbows
25 Push-ups
My time was 16:16.
This was a good workout to end a pretty tough week.
Thursday, April 24, 2008
April 24, 2008
We took a break from all the running today.
Here's the WOD:
One Dumbell (40#/30#)
- 10 Burpees Left
- 20 Single Arm Snatch Left
- 30 Single Arm Push Jerk Left
- 40 Overhead Lunges (20 Left/20 Right)
- 30 Single Arm Push Jerk Right
- 20 Single Arm Snatch Right
- 10 Burpees Right
My time was 15:57, Kurt beat me by 4 seconds, good job.
For a "cool down" we did Tabata Slam Balls
Good Times!
I thought we would see Mark today after a couple of days rest from the marathon, but he was a no-show again!
Here's the WOD:
One Dumbell (40#/30#)
- 10 Burpees Left
- 20 Single Arm Snatch Left
- 30 Single Arm Push Jerk Left
- 40 Overhead Lunges (20 Left/20 Right)
- 30 Single Arm Push Jerk Right
- 20 Single Arm Snatch Right
- 10 Burpees Right
My time was 15:57, Kurt beat me by 4 seconds, good job.
For a "cool down" we did Tabata Slam Balls
Good Times!
I thought we would see Mark today after a couple of days rest from the marathon, but he was a no-show again!
Wednesday, April 23, 2008
April 23, 2008
One of the toughest workouts I have ever done:
Badger:
3 Rounds for time
- 30 Clean Squats (95#/65#)
- 30 Pull-ups
- 800M Run
I think I experienced a "runner's high" on the last run.
It took me 43:52 to complete this. Kurt did a great job, completing this in 38:01.
There was a joke on the board that we were going to do Tabata Mountain Climbers for a cool down.
Badger:
3 Rounds for time
- 30 Clean Squats (95#/65#)
- 30 Pull-ups
- 800M Run
I think I experienced a "runner's high" on the last run.
It took me 43:52 to complete this. Kurt did a great job, completing this in 38:01.
There was a joke on the board that we were going to do Tabata Mountain Climbers for a cool down.
Tuesday, April 22, 2008
April 22, 2008
Today we worked on a few skills:
- Kipping Pull-ups
- Squat Therapy
Then for the WOD there was an "optional" workout:
- 6 400M Run Splits - Every 4 Minutes (Then take the average time for your score)
I did a 1:48 average.
Thanks to Gregg & Kurt for setting the pace on the runs.
Good thing Mark stayed away today, it would have been tough to do all that running after his performance in the marathon yesterday.
- Kipping Pull-ups
- Squat Therapy
Then for the WOD there was an "optional" workout:
- 6 400M Run Splits - Every 4 Minutes (Then take the average time for your score)
I did a 1:48 average.
Thanks to Gregg & Kurt for setting the pace on the runs.
Good thing Mark stayed away today, it would have been tough to do all that running after his performance in the marathon yesterday.
Monday, April 21, 2008
April 21, 2008 - Patriot's Day
"Today we are all Patriots!"
- Bob Kraft
February 3, 2002
Today's WOD:
5 Rounds for Time:
400 M Run
5 Press/Push Press/Press Jerk (95#/65#)
I did this in 21:00
Skill of the day: Mule Kicks (Apparently, these are going to be part of a workout this week)
"Cool Down"
Tabata Sit-ups
Mark missed today, but I think it was because he was in Hopkinton getting ready for the Marathon. We all know how much Mark loves running. Good Luck!
- Bob Kraft
February 3, 2002
Today's WOD:
5 Rounds for Time:
400 M Run
5 Press/Push Press/Press Jerk (95#/65#)
I did this in 21:00
Skill of the day: Mule Kicks (Apparently, these are going to be part of a workout this week)
"Cool Down"
Tabata Sit-ups
Mark missed today, but I think it was because he was in Hopkinton getting ready for the Marathon. We all know how much Mark loves running. Good Luck!
Saturday, April 19, 2008
April 19, 2008
As reported by Nichole, no guarantees on accuracy.
Teams of 4:
16 200M Runs
100 Slam Balls
150 Push-ups
300 Lunges
4 Heavy Bag Walks Around the Building
Farmers Walk Around Building 3 Times
Lift Heavy Bag Overhead 35 times with Team of 4
Teams of 4:
16 200M Runs
100 Slam Balls
150 Push-ups
300 Lunges
4 Heavy Bag Walks Around the Building
Farmers Walk Around Building 3 Times
Lift Heavy Bag Overhead 35 times with Team of 4
Friday, April 18, 2008
April 18, 2008
Today was Kevin's last workout as a single man and he posted the best time on today's workout, 17:34 great job. Congratulations to Kevin & Jess and have a great trip.
Today's WOD:
4 Rounds
10 Cleans/Thruster/Back Squat/Thruster (95#/65#)
10 Dips
10 Pull-ups
My time was 21:30
400 M Run for a "Cool Down"
It was good to see Mark back working out today... Oh wait, that was someone else, nevermind.
Today's WOD:
4 Rounds
10 Cleans/Thruster/Back Squat/Thruster (95#/65#)
10 Dips
10 Pull-ups
My time was 21:30
400 M Run for a "Cool Down"
It was good to see Mark back working out today... Oh wait, that was someone else, nevermind.
Thursday, April 17, 2008
North Shore CrossFit featured in the Salem News
Here's an article in the Salem News on North Shore CrossFit.
April 17, 2008
To warm-up today we did 10 minutes of Turkish Get-ups.
Then we jumped into a 5 x 3 of overhead squats.
For the actual WOD we did a 15 minute Cindy. Kurt and I matched each other with 15 rounds. Christine did perfect reps for the whole workout (nice job!).
To "cool down" we did Tabata sit-ups.
Mark was MIA again. Mark, you need to get back to the gym before softball season starts, the Topsfield Yankees need you in peak condition at the start of the season. We don't have time for you to play yourself back into shape! I don't buy the busy excuse, the only thing you are busy with at 6:00 AM is sleep!
Then we jumped into a 5 x 3 of overhead squats.
For the actual WOD we did a 15 minute Cindy. Kurt and I matched each other with 15 rounds. Christine did perfect reps for the whole workout (nice job!).
To "cool down" we did Tabata sit-ups.
Mark was MIA again. Mark, you need to get back to the gym before softball season starts, the Topsfield Yankees need you in peak condition at the start of the season. We don't have time for you to play yourself back into shape! I don't buy the busy excuse, the only thing you are busy with at 6:00 AM is sleep!
Wednesday, April 16, 2008
April 16, 2008
Today we welcomed Bill B. to the 6:00 AM class.
The warm-up was a PVC Fran:
21-15-9
Thrusters
Pull-ups
It seems like Handstand Push-ups are a recurring theme lately.
Today's WOD:
800M Run
21 Handstand Push-ups
400M Run
15 Handstand Push-ups
200M Run
9 Handstand Push-ups
I'm not posting a time for this because I didn't do "real" Handstand Push-ups.
The warm-up was a PVC Fran:
21-15-9
Thrusters
Pull-ups
It seems like Handstand Push-ups are a recurring theme lately.
Today's WOD:
800M Run
21 Handstand Push-ups
400M Run
15 Handstand Push-ups
200M Run
9 Handstand Push-ups
I'm not posting a time for this because I didn't do "real" Handstand Push-ups.
Tuesday, April 15, 2008
April 15, 2008 - Tax Day
My least favorite day of the year! But this isn't a political blog so I'll leave it at that.
Today we did Karen:
- 150 Wall Balls for time
Both Kurt and I finished at 7:42 (Kurt pointed out that I had this time wrong here, it was actually 7:54). Apparently the goal for this is 6 minutes or less according to this article.
Then we did two "cool downs":
- 50 Jumping Ring Dips for time
- Double Unders for 3 minutes (I messed this up and thought we were doing 50 for time, so I finished 15 seconds early)
Today we did Karen:
- 150 Wall Balls for time
Both Kurt and I finished at 7:42 (Kurt pointed out that I had this time wrong here, it was actually 7:54). Apparently the goal for this is 6 minutes or less according to this article.
Then we did two "cool downs":
- 50 Jumping Ring Dips for time
- Double Unders for 3 minutes (I messed this up and thought we were doing 50 for time, so I finished 15 seconds early)
Monday, April 14, 2008
April 14, 2008
Today we did a 10 minute Cindy:
5 Pull-ups
10 Push-ups
15 Squats
I did 10+ rounds. Thanks to Kurt for pushing me on this, he did 11+, good job.
Then we did 5x5 Deadlifts. I finished up with 285# on the last two rounds.
Also, we had the option to work on Handstand Pushups or Kipping Pull-ups. I went with the Handstand practice. If you remember from a previous post last week, I need the work.
5 Pull-ups
10 Push-ups
15 Squats
I did 10+ rounds. Thanks to Kurt for pushing me on this, he did 11+, good job.
Then we did 5x5 Deadlifts. I finished up with 285# on the last two rounds.
Also, we had the option to work on Handstand Pushups or Kipping Pull-ups. I went with the Handstand practice. If you remember from a previous post last week, I need the work.
Saturday, April 12, 2008
April 12, 2008
I usually don't make it to the gym on Saturday mornings.
Here is an interesting article from Muscle & Fitness on CrossFit. It's a pretty good article, unfotunately all the ads are still in there.
Here is an interesting article from Muscle & Fitness on CrossFit. It's a pretty good article, unfotunately all the ads are still in there.
Friday, April 11, 2008
April 11, 2008
Today we did:
5x5 Front Squats (What a great idea after yesterday's workout, I can barely walk at this point)
Then we did J.T:
21-15-9
Handstand Pushups
Ring Dips
Pushups
Not much to say about this workout besides the fact that I don't think I'll ever be able to do a full Handstand Pushup. I just can't seem to convince myself to go all the way down to the floor. I work on this whenever I think of it but it is one of my achilles heel exercises.
5x5 Front Squats (What a great idea after yesterday's workout, I can barely walk at this point)
Then we did J.T:
21-15-9
Handstand Pushups
Ring Dips
Pushups
Not much to say about this workout besides the fact that I don't think I'll ever be able to do a full Handstand Pushup. I just can't seem to convince myself to go all the way down to the floor. I work on this whenever I think of it but it is one of my achilles heel exercises.
Thursday, April 10, 2008
April 10, 2008
Today's WOD was a killer. At first I thought it was a mistake as I saw Dave writing it on the board.
15 Rounds of Thrusters 65# / 45#
30 seconds on 30 seconds off
Basically, you try to get as many as you can in the 30 seconds and then suck wind for 30 seconds. I went for a strategy of trying to do 12 each round. I maintained that for the first 8 rounds, then I dropped to 8 or 10 for the remaining rounds. I ended up with 154 total reps.
For a "cool down" we did max sit-ups for 2 minutes. I had disappointing results. I thought that I could get at least 100 reps but when Dave called out we were 1 minute in and I only had 31 I knew I was in trouble. I ended up with 54 for the round.
15 Rounds of Thrusters 65# / 45#
30 seconds on 30 seconds off
Basically, you try to get as many as you can in the 30 seconds and then suck wind for 30 seconds. I went for a strategy of trying to do 12 each round. I maintained that for the first 8 rounds, then I dropped to 8 or 10 for the remaining rounds. I ended up with 154 total reps.
For a "cool down" we did max sit-ups for 2 minutes. I had disappointing results. I thought that I could get at least 100 reps but when Dave called out we were 1 minute in and I only had 31 I knew I was in trouble. I ended up with 54 for the round.
Wednesday, April 9, 2008
Getting Started
What a great day to start posting the Workout of the Day (WOD), I didn't even make it to the gym this morning because of childcare issues. I'm going to try to make it later tonight but from what I hear the WOD is Helen. This consists of:
Three rounds for time:
Three rounds for time:
- Run 400 meters
- 1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
- 12 Pull-ups
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