How are your holiday goals going? Take action!
Strength: EMOM Pull-ups/MUs
10 minutes. Pick a number and stick to it. Try to make it more reps on average than last week. Your goal is two-fold: an increased volume each minute and total after the 10 minutes. We are trying to build endurance
Strength 2: Bench Press 3-3-3-3-3
WOD: 5 Rounds
10 Toes to Bar
5 Box Jumps 30/24 (full stand)
1 Snatch 185/120
Make this snatch VERY heavy. It should be something you might fail here and there. Make it something you have to squat to be successful
Important for Today: Check out our gymnastics page for help on Toes to Bar, Pull-Ups, and Muscle-Ups
First of all, we had an amazing competition on Saturday. I don’t think people who see these things going on know how much work goes into it from the volunteers. We had an absolute crew from Lando that helped us make it about as good a competition as you can get. The fact that we had enough people to run the entire competition with just our own gym population is great. It was just another example of how great a community we have here.
Thank you. Thank you. Thank you. You are all the best, and it means more to us than you even know.
Secondly, we had some people from CFL compete on Saturday and they all made us very proud. Michael Gray, Molly Cunningham, Joanna Whalen, Albert Holguin, and Brian Strang all threw their hats in the ring and went at it on Saturday. It was awesome. Albert even made podium taking 2nd place overall!! Great job to all 4 of you. Hopefully you had a great day off this Sunday. Well deserved!
Now, time for Max Week!
Strength: Back Squat
Find a 1rm, any position
WOD: 7m AMRAP
3 Deadlift 275/185
7 Hand Release Pushups
Thank You to everyone who helped make the competition a success!!!
Strength: Push Press
WOD: For Time
20 Burpee Pull-Ups
20 Hang Clean and Jerk 135/95
20 Front Rack Lunges 135/95
20 Burpee Pull-Ups
Reminder: The gym is closed all day for our competition, the Battle of the Sexes. Come on and check the competition out, cheer on Molly, Joanna, B-Strang, and Albert as they give it their all to fight for the fittest gender! We will have food from Christina’s restaurant the Connector Cafe and a lot of action.
Volunteers: Please be here by 7:30am.
Atheltes: Check-in starts at 8:00am. Athlete briefing at 8:30. WOD 1 starts at 9:00am
Heats: listed top to bottom 1-7. You will be in the same # all day.
Good luck athletes and we will see everyone tomorrow!!!
*CrossFit Lando will be closed Saturday, 12-7-13, for the “Battle of the Sexes” competition. Volunteers should be at CrossFit Lando by 7:30am. Athlete check-in starts at 8:00am. Competition starts at 9am and will be over by 2:00pm. Athletes should check www.crossfitlandocomp.com or www.throwdownhq.com for heat lists tomorrow.
Regular classes will start again on Sunday.
U.S. Army First Sergeant Michael “Hammer” Bordelon, 37, of Morgan City, Louisiana, assigned to the 1st Battalion, 24th Infantry Regiment, 1st Brigade, 25th Infantry Division (Stryker Brigade Combat Team), based out of Fort Lewis, Washington, died on May 10, 2005, from injuries sustained when a car bomb exploded near him in Mosul, Iraq on April 23, 2005.
He is survived by his wife Mila; children Mike Jr., Jacob, and Johanna; mother Dolores; and sister Doreen Scioneaux.
5 Power Clean 135/95
10 Front Squat 135/95
5 Jerk 135/95
rest :90 after each round
Strength: Split Jerk
Burpee to Air Squat
KB Swings 53/35
Everything is about planning. Planning your schedule each week: When to get to the gym, take the kids to school, get your butt to work. Planning your meals is key for staying fit and healthy. Food prep is a must for the paleo devotee. Planning your weekend for relaxation, or getting caught up/ahead of work, or maybe studying for a grad school or work related exam. I’m not one for isms and sayings but one that I love is “failure to plan is planning for failure”.
About a month ago I addressed the impending holiday season and my own struggles with the time of year. There are many things to be concerned with, but there are also many things to be happy and thankful for. I guess it depends what way you see the glass as to how you see November through December. The main reason I have dreaded this time of year in the past is that I love it so much. Weird I know but I’m not really that normal of a person. Fully accepted that years ago. I love this time of year so much that I want to cherish and remember every last second of it. As the days tick away my internal strife builds and builds until I hopelessly crumble at a loss of missed time and opportunity. Just when I find one last shred of sanity to get me through the last few days of the Christmas season I look in the mirror and realize I gained 15#. That usually does it for me.
I must say, however, that I am handling it much better this year. Maybe it’s simple, that at 30 years old I’ve finally matured enough to cherish the little free time I have, acknowledging that even 1 day of rest and with a full family is reason to rejoice, where in the past I tried my hardest to pile days on top of days to make the most of the holidays. Part of this I think is accepting a new stage in my life, that my 30s are 100% undoubtedly upon me and I am no longer a free-wheeling kid anymore that doesn’t really have any responsibilities. I’m a late bloomer, I know, but suddenly in 1 year I’ve gone from holding onto a minimum of 5 days of sweatpants and hard cider at my parents house to consider the holidays a success, to now having a fiancee, employees, and a dog all relying on me to make decisions and lead the charge, preferably a bit better dressed and clean shaven.
But the holiday stress still looms right behind me like the deadly point of a half ton bull ready to trample my cheer and positivity into the ether. For those of you who find yourself in a similar predicament this time of year take my advice and use that bull as motivation. Just because the calendar says December 3 doesn’t mean goals can’t be accomplished. Where there are goals there is action, and action keeps us alive and well. I think part of the issue with this time of year is we might take acceptance a bit too far and turn it into sloth. Being proactive might just make that glass half full.
Accepting that the holidays are here is just the beginning. Action is what keeps us ahead. Holiday parties are a blast, and so are holiday treats. Indulge, party, visit, rest, do whatever the heck you want this time of year. But stay ahead of the deadly bull by planning ahead. It’s December 3. I’ve asked this question before for different times of year: Where will you be on January 3? Be the one planning the nights out with friends to enjoy the things that are unique to this time of year. Be the one setting the standard at CrossFit Lando for showing up even when the stress and calories mount. Be the one checking off the holiday list and being almost completed by December 10, making for 20 days of pure bliss and enjoyment. Stay ahead of the bull with planning ahead and roll out of the holidays still kicking a$$ and taking names.
In reality the bull is there year round. It’s just feasted on holiday goodies for a month now and is a heck of a lot more noticable. The sick thing is somehow it get’s faster the more cookies it eats.
WOD: 5 Rounds
5 Deadlift 275/185
25 Wall Ball 20/14
45 Double Unders
*8 HSPU after each 400m run
1. Deadlifts should be very heavy for 5 for this workouts
2. For these scale up options, you can only choose the 8 HSPU if you can do 5 rounds of them unbroken and fully RX, head to floor or hands on plates and abmat. If you cannot do them unbroken or very close to and/or scale HSPU, you will not try them.
Some Housekeeping: We are clearing out the lost and found Friday and sending it to donation. If you think you have something in there then time to get it out!
Competition this weekend (Gym is Closed Saturday): We are having our first ever individual competition this Saturday, December 7. It’s going to be a really fun event where men and women are competing with and against each other. There are a few people from CrossFit Lando who have thrown their hats in the ring so we would love to get as many supporters here to cheer them on as possible. There are also plenty of spots left for people to compete for anyone interested. Remember when you said no way you could do a competition, then did our in house throwdown and had the best time ever? Just a reminder! You can signup right on our main page.
A couple people have already graciously reached out to help as judges and volunteers. We need more! If you have helped in the past and would like to let us know, either via email to firstname.lastname@example.org or let us know at the desk sometime this week. We need judges and helping hands in general. Thank you in advance for anyone that wants to help.
Strength: Pull-Up/Muscle-Up Volume Training
This will be 10 minutes like last week. Remember the idea is consistency of volume through the 10 minutes not just the total volume. We are trying to develop endurance for these skills to consistently cycle reps.
WOD: 5 Rounds, 3 Minutes per round with 2 minutes rest after each round
3 STOH 135/95
5 Box Jumps 24/20
7 Toes to Bar
The focus of this workout is going as much unbroken as possible. Reasonably you should shoot for unbroken throughout since you have the rest intervals.
Important for today: For help on Toes to Bar and more, check out our gymnastics coaching page for articles and videos.
I am very happy to announce that we are having our One Year Anniversary Party on January 11! This is incredible and exciting for us. I can’t tell you how unbelievably lucky I feel that this is even happening, let alone to the extent we are going to be able to have it. With well over 100 members we are looking at hopefully having over 100 of you at our one year party. This is just amazing.
I remember the first ever class we held at Lando. It was a Thursday night. Stacy and I had been waiting incredibly anxiously literally all day for our occupancy permit and finally got it around 1pm. We had been working so hard, literally putting the place together with our bare hands, that we couldnt’ wait another minute to have a class and decided to announce it on Facebook that we were holding one that same night. 10 people showed up! Much of it was the Putnam crew and a few other members who are no longer with us, so it was an amazing start. We have been off and running ever since.
The party will be at The Brickyard in downtown Woburn. The party is open to everyone. We would love literally all of you to come. We have had a few parties already with about 50 people at. We want to double this. There are a lot of you who haven’t come out to social events and that is totally cool, but this is the one event of the year to come to. We would also love to meet wives, husbands, boyfriends and girlfriends, other friends, parents, siblings, anyone who you are close with and want to share your CrossFit community experience with.
We want to make this a memorable night. To help make it awesome and get a solid number we are asking you reserve a spot with giving us your name and $20 per person who will be attending. This $20 will get you great food all night and an open bar. Yes, open bar. Drinking all night, food all night, for $20. Not too bad huh? Starting tomorrow, December 2, you can bring in $$ and give us your name. If you have people you are bringing be sure to pay and reserve a spot for them. As the holidays come and go and people get busy do not worry, you can let us know you are coming all the way up to the Tuesday before the event, so we got a bit over a month. The reservations are important because we need to give the restaurant numbers for food. We just wanted to get the plan out there so you can clear your schedules, get places to stay, designated drivers, all the necessary parts to a great time.
It’s our One Year Anniversary!!!
If you make it to class early get these warmups done:
Strength: EMOM 6m
1 Heavy Back Squat (low bar position)
2 Heavy TnG Power Clean
This should be almost metcon like by the end. Do not be afraid to fail. If you do pick your weights up, reset, and start again. Do not focus on PRing as much as just lifting heavy weight for all the sets. We are 1rming next week, this is prepping for it.
WOD: 6m AMRAP
Squat Clean Thruster 135/95
Strength: EMOM 10m
Wall Ball 20/14
Hang Power Clean 115/80