SUNDAY

Strength : Clean work
EMOM 13m : Squat clean + Power clean

– heaviest able, focus on extension and push THROUGH floor, not pull

WOD : For time, 15 minute time cap total

1) 50 Power Clean 135/95, EMOM perform 2 Bar Facing Burpees

Rest 2:00

2) 30 Thrusters 135/95, EMOM perform 2 Bar Facing Burpees

The Program : Off

Schedule online is valid for weekend for both locations.

Bring a Friend: Summer is passed meaning traveling has calmed down, so time to get back into the routine and get family and friends involved too. At 10am (Woburn) and 1030am (Charlestown) you can bring anyone who isn’t a member who wants to check out the gym for their free trial and no experience is required. This doesn’t mean the workout is going to be easy, but the squat snatches and ring handstand push-ups will be shelved until another day. Fitness is always more fun with friends, especially when them joining the community means $10 off for you on your next charge!!

Competitors will have formal class next Saturday 9/24. For tomorrow you can do the work at Open Gym both locations just please be mindful of class, space and equipment and noise levels during coaching sessions.

Come in and get fit before watching the greatest college football team roll again and the greatest NFL team ever carry on without their beautiful, fearless leader.

SATURDAY : Bring a Friend Day!!

– Any class at Charlestown but aim for CrossFit at 10:30.

BootCamp

1. “Filthy Fifty”

50 Box jump, 24/20
50 Jumping pull-ups
50 Kettlebell swings, 53/35
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45/35
50 Back extensions (Barbell Good Morning 45/35)
50 Wall ball 20/14
50 Burpees
50 Double unders/100 Singles

35 Minute Time Cap

S : 30 reps of each
L1 : 40 reps of each

– Scale reps first then movement weight.

CrossFit

Strength : Low Bar Back Squat
5-5-5-5-5

WOD : For time, with a partner
100 Jumping Squat
80 Box Jump Over 24/20
60 Lateral Burpee over Bar
40 Curtis P : Clean + Lunge + Lunge + STOH = 1 rep

20 Minute Time Cap

The Program

Elite

1. Snatch Work
WARMUP : 5×2 Muscle Snatch

a. E90s for 7 sets, no hook grip and fixed feet (can elevate heels)
Power Snatch + Squat Snatch + Power Snatch
– technique over weight

b. EMOM 10m : 1 Squat Snatch, heavy

c. Snatch Balance, 3s hold in bottom
10 minutes for heavy single but no misses

2. High Bar : 5-5-5-5-5
then EMOM 10m, 1 heavy rep 10s hold in bottom

3. Skill Transfer : Conditioning
Row 5,000/4500m, 20 min time cap
– Every 500m perform following clusters, alternating every 500m (perform one group each time)

a: ME UB Bar MU (no pause anywhere other than regrip for max 2s at top)
then ME UB Strict Ring Dips OR at least 5 reps
then ME Chin over Bar Hold (overhand grip only)

b: 5 TnG Power Clean and Jerk 175/125, 5-10 strict HSPU (try UB but get at least 5 reps done total, stop at 10 or singles)

Competitive

1. Snatch Work
Warmup, then “b” and “c” above

2. High Bar : 5-5-5-5-5

3. Conditioning
Row 1000m x3, rest 1:1
– all out effort each time

Masters

1. Snatch Work
Warmup above, then EMOM 12m : 2 Power Snatch

2. High Bar Back Squat
3-3-3-3-3

3. Conditioning
Same as Competitive

Coach Sarah (right) and her special nutrition assistant Dexter Dog (not the one in the middle) are available for remote and on site nutrition work. Don’t let food stop the gainzzzzzz!

Be on the lookout for the first Monthly Nutrition Newsletter this Sunday night! The first issue is free to all with subsequent monthly issues being one of the many options for nutrition services we offer. The newsletter will contain everything you need to fuel for success and much more than just recipes.

You can’t out train a bad diet, and a good diet is a few simple changes away. – Coach Sarah

Read on to learn about our Nutrition Program now available at both locations. Contact Coach Sarah to get started at [email protected]. You can also find her around either box with her trusty assistant Dexter who always offers to test new recipes for the nutrition offerings.

Nutrition with Coach Sarah, Newsletter Sunday Night!

Even you relatively new to our community probably know by now that I am very proud of the team I have working with me at our 2 locations. We have some amazing coaches that bring a breadth of knowledge to the community. The Nutrition Program is one of the things I am very proud of for our services. This isn’t just an automated cookie cutter, plug and play program. This is a fully customizable program with a few different paths that you can freely chose based on your needs and goals. Coach Sarah, my wonderful wife, has created a system that works for everyone of all ages and needs, from every day 9-5ers who love to cook, to people like me who need every piece of food made for them. It also is great for those just looking to finally achieve those nutrition related goals you never have, or competitive athletes looking to find that missing piece to their training. Sarah works with many Landos already and a number of our staff including Coach Stacey. 

This is a no commitment program. Obviously as Sarah will tell you, the old “Rome wasn’t built in a day” stance definitely holds true here and maybe more than any part of your fitness. Still, while a long view is needed for true change with nutrition, you will see immediate changes to your body, energy, and performance. This is real nutrition for real people, with real lives and real needs beyond simply eating clean, be strict, nothing else matters. You won’t be force fed Paleo, you won’t be shamed into no drinking and no cheat meals. Obviously what you put into nutrition is what you get for results, but Sarah will help guide you the best way possible to achieve your needs and goals. She already works with a number of members as well as Coach Stacey and other members of the staff. Universally the immediate reaction to people who start the program is how amazingly easy it becomes to reach goals related to nutrition that sometimes have been years of struggle for people.

Look out for the newsletter on Sunday night to get your nutrition education started. It’s never too late to start working on improving your health and wellness, and the older we get the more important nutrition is.

FRIDAY

BootCamp

1. EMOM 12m
5 Box Jumps/Step Ups
5 KB Sumo Deadlift High Pull 53/35
5 V Ups

rest 3 minutes then

5 Minute AMRAP
10 Lunges (5/5)
10 Push-ups
10 Jumping Squats
10 Double Unders/20 Singes

2. BootCamp “Hammer”
4 Rounds
5 KB Swing (eye high) heaviest able
10 Wall Ball 20/14
5 KB Swing (full OH)
20 Jumping Pull-Ups

– Rest 90s after each round

then immediately after last round (no 90s rest), accumulate 2 minutes total in forearm plank

CrossFit : Hero Day

Strength : Hang Power Clean + Jerk
Find a 1 rep max PR

WOD : “Hammer”

5 Rounds for Time:

5 Power Clean
10 Front Squat 135/95
5 Jerk
20 Pull-Ups
Rest :90

– Rest is mandatory not suggested. You can rest more but not less than 90s, though recommend doing 90.

25 Minute Time Cap

S : 65/45, 15 jumping pull-ups
L1: 95/65, 15 Pull-ups/Scaled Pull-ups

The Program

All Levels

1. Strength and WOD, goal is UB for each barbell movement

Competitive and Elite

– If unable to do MU, do L pull-ups

2a: 5×3-5 strict MU, rest :90
2b: 5×3-7 strict HSPU, try free standing if able, rest :90

– “a” and “b” lists like this mean do a set of “a” as written, rest listed amount, then a set of “b”, rest, then back to a, or down to “c” if there is, and so on.

Elite Only

3: 5 Rounds, rest 90s after each round
3 Low Bar Back Squat @ 90% 1RM
3 Deadlift 405/255
5 Burpee to 18″ target above reach
10 GHD Situps

4: 30 strict weighted pull-ups (must be able to do at least 2 UB), 30 strict ring dips, hold 3s at bottom and lock out each rep, 30 slow pistols (15/15) perfect form use scale if needed, 10 perfect squat clean 225/155, all singles

Competitive Only

4a: 4×15 GHD Situps, rest :10
4b: 4×15 GHD Hip Ext, rest :10

Masters

2: 4xME strict UB Chin ups, rest :90 between sets

3: 50 ring dips, 40 strict hspu, 30 banded good morning, 20 GHD sit-ups with medball at chest

Paleo Power Meals will start delivering to our fridge on Monday of next week. They are the best meal delivery there is. They have many options of clean meals that are legit food not weird looking meat or cardboard tasting imagination food. I’m talking legit real food delivered right here 2x a week. Also the containers make for great tupperware! Orders must be placed by Thursday for next week order. Go get on it, they’re the best! They’re doing a tasting on Monday as well. Come hungry!

Strength.com is where you get all your supplements from now on. Go through the lando portal here or in the drop down members section on the homepage. They carry all the good brands and more, you get a 10% discount always if through our site, and they ship directly to you with options for recurring monthly. It’s the best system there is out there hands down. Go make a profile and order your stuff! A post on supplement will be coming next week for those who don’t know their needs.

Traffic kills

Anybody drive anywhere around Boston today? If you did you probably lost days or even weeks of your life due to stress and anger spiking through 200% acceptable human emotion levels.

It was insane. Just outside of Charlestown Lando the circle at Sullivan Square was backed up for 45 minutes at 11:00. I’m sure those at the Noon class in Woburn felt Sarah’s wrath after she was late from sitting in over an hour drive from our apartment 7 miles away.

I have long held this belief that there are just “those days” with traffic in Boston and the area. It probably starts from some jerk eating a breakfast sandwich at 6:30am while playing videos on Barstool driving with their knees as they smoke a joint riding the HOV lane up 93 and smash into the jersey barrier, shutting down the entire northbound lanes for half an hour. The trickle down affect from this is catastrophic. I remember 2 winters ago there was 3 separate times where it took me 2 hours to get from CFL Woburn to my apartment in Reading. 3.2 miles, 2+ hours. It was all just spillover from 95 and 93 being a shitshow from the snow and the city basically resembling the apocalypse. Not post, not pre, but actual during, souls rising through the sky rapture style, zombies eating dog brains, looting and pillaging record stores and liquor marts, the whole shebang.

If you ask Sarah and Stacey I certainly have let “these days” get to me, and they expand beyond traffic. Anyone who has known me for years knows I have a unique existence of shit happening to me. It’s clearly 50/50 fault wise, karma and me. Shit that happens to me can’t just happen, I obviously put myself in the positions I end up in. At 33 it is a lot less funny than it was at 22, especially to those around me. What the problem is is I compound the issue by letting mole hills become K2 glaciers on a near daily basis anymore. Sarah and Stacey both (yes theyre basically interchangeable with the time I spend with each) know the instant they see my face if it’s one of “those days”.

Well f**k those days. I felt the traffic and wallowed in one of those days pretty much every day this week. Basically been one of “those weeks”. Today though something different happened, I actually took my head out of my ass and looked around at the people near me, realizing they were actually not that bad off. So why the f**k was I ready to light the gym on fire and eat the next person I saw limb by limb? It wasn’t the world I was interacting with, it was me interacting with the world.

It’s on us to not let “those days” happen. Glass house situation here for sure, but if you are one of those people that walks into the gym routinely saying you need this for stress relief, maybe we need to turn the perspective around. Don’t get me wrong I am all for this being your release each day, but when we start relying on something to handle these bad psychological status changes for ourselves we are not in good shape. No shit, right? The issue, though, is we run the risk of this awesome thing that yes is a great stress relief at times but should otherwise be a place that our brains file as positive. Given that we do what we do at these boxes there’s a given that we all share the trait of being a little not right in the head one way or the other, so it is possible and totally OK for that positive association for our daily trip to the Lando box to come from pain, fear, even defeat, if we place it the right way and point it down the right path. I don’t have to get too into the whole reason we all are forever converts to the CrossFit/High Intensity Interval Training model, we all know the pain cave doubles as a 5 star hotel.

If any of this resonates with you and how you view the shit in the world on a day to day basis, I urge you to practice slowly but surely refocusing your blame for what happens to you each day. Better yet, try to just accept that things might not be anyone’s fault, even if it’s clearly the god damn world that’s out to get you. At the end of the day, regardless of who’s fault something is, we all end up one day closer to the end and another night hoping we open our eyes again, so why waste time attributing status to an event that might just be because the world is f**ked and not always fair. Yep, I went there.

If you struggle with this practice work on it by helping me out. You have a good chance these days of seeing me in a search for blame over something that happened that given day that probably doesn’t really matter and I need people to keep me in check. Just be nice, please, I’m sensitive.

Let’s turn this smile upside down, and please don’t smash into any jersey barriers tomorrow morning. If you do, let me know!

THURSDAY

BootCamp

1. Row 250m, 500m, 750m, 500m, 250m
Rest 1:1 after each row. AFAP each round

2. 3 Rounds: Perform each couplet as a 1 min AMRAP, rest 45s for transition after each. Can start at different stations.

a. 15 Wall Ball 20/14, 30 Double Unders

b. 10 Burpees, 10 KB SDLHP 53/35 or heavier

c. 20 Situps, 20 Russian Twists w MB

d. 10 Cal Row, 10 Straight Arm Plank Alt. Shoulder Touches

e. Standing Barbell Hold 185/95

3. Core Finisher
150 Hollow Rocks, every 25 reps perform 5 strict TTB/hanging tuck

CrossFit 

Strength : Bench Press
4-4-4-4-4-4, all working sets

WOD : 4 Rounds
15 Thrusters 75/55
15 Hang Clean 75/55
15 Push-Ups
45 Double Unders

S : 65/45, 10 reps of barbell, scale push-ups, 90 singles
L1 : 65/45 same reps, 20 Double unders or 90 Singles

Rx+: UB Thrusters each round, hand release push-ups

The Program : Full Rest

TRIIB (Charlestown) : For former Avalon Members now part of Charlestown, if you got an email from TRIIB/BoxHQ, enter your billing information as soon as you can. This doesn’t mean you will be billed. Your billing date and rate will remain the same for the time being and as I said last night any rates that are drastically different we will come to a fair agreement with you situation by situation. If you have an already paid long term contract we will absolutely honor those as is through their term. All we need for now is you to make your TRIIB profile with your card info (no bank accounts) ASAP so we get this process done…FINALLY.

WODify (Charlestown) : Similarly to TRIIB just without the billing info. Make your profile and start logging!

Schedule (Woburn) : Look for new classes in October including Weightlifting offered weekly and different BootCamp time slots. Charlestown the posted schedule is active this week and beyond with minor tweaks being made as we finish our staffing and schedule assessment. Thank you so much for those who have given us feedback so far. Keep it coming!

WEDNESDAY

BootCamp

DYNAMIC WARMUP
– High Knees
– Walkouts with Push-up
– Plank Holds
– Squat Jumps
– Hollow Rocks

1. 15m AMRAP

20 MedBall Thruster 20/14
20 Russian Twists (10/10) w/ MedBall
20 MB Situps (overhead to past toes)
20 MB OH Lunges, (10/10)
40 Double Unders/Single Unders

rest exactly 7 minutes then

2. EMOM 8m
3 Deadlift, heavy but able to TnG for all 8m
4 Bar Facing Bar Hops
1 Wall Climb

3. Cool Down Stretch : 5 min

CrossFit

STRENGTH : Deadlift
Find a max set of 3 reps (tng)

WOD : 12m AMRAP
10 KB Swings (OH) 53/35
10 KB Goblet Squats
5 Ring Dips
12 Toes to Bar

S:  35/26 KB, Air Squat (no weight), 5 Push-ups, scaled TTB
L1 : 53/35 eye high swings, scaled dips and TTB

Rx+: 70/53 UB swings each round, every drop off TTB perform 1 Burpee + Pull-over (if cannot perform BPO then no Rx+)

The Program

All Levels

1. Strength and WOD Rx+

Competitive and Elite

2a: 4×6 Barbell Bent Over Row, Floor to Chest, rest :30
2b: 4×5 (each side) DB bent over row, heaviest able, rest :30
2c: 4×4 GHD Hip Extension, heaviest able, rest :90

Masters

2: Barbell Good Morning : 5×5, heavy

All Levels

3: Front Squat Burnout
EMOM 3m, then rest 1 full minute. Go until you fail
1: 3 FS @ 60%
2: 2 FS @ 70%
3: 1 FS @ 80%

– Increase each by 5% until failure or minute 3 of cluster is @ 100%, then stay there until failure or 30 minutes

I have grown tired of dealing with the archaic processes of MindBody and have decided we are going to continue being a TRIIB driven community from a membership management, retail, and scheduling standpoint. This means Lando Woburn and former Canal Park members will continue with their current accounts. Former Avalon members will have their MindBody accounts moved to TRIIB in the next 2 days. Charlestown members don’t worry that it still says Canal Park. This is done by TRIIB admin and waiting any time now.

Rather than wait around for MindBody to get their act together this is a final decision and better for the current community in Woburn and the transition of Charlestown. This allows us to have the schedule officially posted and good to go. While you won’t be able to sign up or sign in until the profiles are all loaded, you can at least see the classes for the week. This is still not the fully final schedule in terms of coaches, classes, and times. It is close to what we will settle on though.

Note on membership fees for CrossFit Lando Charlestown: We will be simplifying the membership structure sometime this year (2016) which means less options and one pricing model for the whole community. This means that some people will have their bills changed to meet the new pricing for that membership if it applies, but this will only be done with your approval and with at least a week notice. Some of the memberships and class packs will be cheaper than former Avalon and Canal Park.

All previously negotiated agreements will be honored through the term of their agreement. This includes pre pays for multiple months. Monthly memberships that have a large discrepancy in price difference from the new adopted prices will be dealt with on an individual basis with the sole goal being finding a fair situation for you to continue with us. This is the same for discounts and corporate and community agreements. All will continue to be honored for the time being and will remain as an offered discount where if a change needs to be made to meet our policies they will be done so in conjunction with you to find something you find fair.

Bottom line is this : We want you here. Whether you are just starting with us or have been here for years, we want you to continue your fitness journey with CrossFit Lando Charlestown. I know that some of you who were Avalon members for years have memberships that are extremely discounted compared to our published prices. You will not be forced into this price point, but I ask that we all be open to finding a fair middle ground when applicable. I will determine a cutoff % where if you fall below that we will figure something out. I don’t consider it fair for you to commit to something that deals with something important like your hard earned money and have it suddenly elevated to a  point where you cannot afford it. We will figure it all out soon!

Thank you all again for your patience. Now we are actually close to this all being on the next step!!

TUESDAY

BootCamp : Check Schedule for New Class Times

WARMUP: :20 on, 10s off, alternate movements each round, 8 rounds
– Row Sprint
– Air Squat

rest 2:00 after 8 rounds then

– Hand Release Push-ups
– Situps

rest 2:00 after 8 rounds then

– Russian Swings, heaviest able
– Standing Split Squat holding KB if able

rest 5-7 minutes

2. Core Work : 3 Rounds, 30s ME accumulated each movement (rest 10s for transition)

– L Sit Hold (hang or top of dip)
– Wall Sit
– Hollow Hold
– Straight Leg (to ceiling) Toe Touches
– Medball Situps

rest 5 minutes

3. Conditioning : 3 Rounds, each round 6 minutes

4 Minutes to complete:
Row 500m
Run 400m
then AMRAP with remaining time
10 Thrusters 45/35
5 Bar Facing Burpees
– rest remaining 2 minutes before restarting

CrossFit

Strength : Push Jerk

2-2-2-2-2

– Warmup with at least 3×2 with 2s pause in the bottom of both reps.

WOD : For Time

75 STOH 115/75

– 10 Pull-ups every time bar is dropped until finish

S : 65/45, jumping pull-ups
L1: 95/65, 7 regular pull-ups

Rx+: 10 CTB pull-ups each drop

The Program : More explanation on the new levels of The Program will be posted on the website for Tuesday afternoon. Check back to get learned!

All Levels

1. Strength and WOD Rx+

Check Level Listing:

2. Snatch Work
Warmup with EMOM 5m : 2 Muscle Snatch
then EMOM 7m : 2 Squat Snatch, Masters = Power Snatch

3: Squat Work
Competitive and Elite
Overhead Squat : 8×2, first rep with 2s pause
Then Bench Press : 5×3, quick get heavy through the 5 sets

Masters
Power Catch Snatch Balance : 8×2, hold catch for 2s each rep

4: Skill Ax Work
Elite: 30 strict hspu (hardest able, cap 8 minutes scale accordingly up or down…should be at least RX and finishing), accumulate 2 minutes in top of ring dip hold with at least 10# weight

Competitive: 10 minutes HS walk practice

Master: Accumulate 3m HS hold against wall

4. Core : Turkish Getup
C and E : 8 TGU each side 70/53
Masters : 5 each side, heaviest able

I still love you Tom!

Paleo Power Meals Now at CrossFit Lando Charlestown!!

If you haven’t had Paleo Power Meals, they are in my opinion the absolute best food delivery company out there. They have full paleo, paleo friendly, and not paleo but clean REAL food offerings. Real meaning actual meals that look just like we would make and honestly taste as good or better (if Sarah’s cooking) or a lot better (if I am cooking) than what is made at home. Cost wise it is a steal for the quality and convenience.

How it works:   is you simply make an account for free. By Thursday night you put your order in for the next week. They delivery right to the big fridge we have between the bathrooms. They even have options for delivery on Monday and/or Wednesday to assure total freshness throughout the week. They have staple mainstays and rotating specials. I’m talking meals like meatloaf and mashed potatoes, burgers, spaghetti squash and meat sauce but written in some Italian word I can’t pronounce, cobb salads that are legit, and tons more.

I order from them weekly and it saves me. If you are busy and/or don’t cook this is the best thing to happen to you. Come in to the box, grab your meals, you are set for the week. Breakfast, lunch, dinner, snacks, they have it all!!

We are going to have a tasting sometime this week at both Charlestown and again in Woburn to remind you all about the service. We will have ordering available at Charlestown this Thursday for next week delivery, and it continues being available in Woburn. 

We have had the Open House and are now into our 2nd full week at CrossFit Lando Charlestown. I know everyone is excited to get settled into normalcy, and trust me we are too, and we are very close. Here are a couple notes to the most common questions we have gotten so far.

MINDBODY/SIGNING UP/SCHDULE: The last thing to get everything in order is MindBody conversion for all 3 locations (former Canal Park, Avalon, Woburn) to be brought under 1 roof as 2 locations. Its been a bear of a process but we are close. For now continue coming as normal but do not worry about signing up ahead or signing into classes. Woburn continue checking in at the gym with TRIIB for attendance tracking. The schedule will be posted for Charlestown as it has been.

Schedule notes (Charlestown): The schedule is not set in stone but what you see this week will be close to what will remain for now. Schedules are never set in stone and small adjustments and additions will be coming to both locations. A weightlifting class will be happening in Woburn on a weekly basis, and the BootCamp and Kettlebells classes at Charlestown will be given permanent time slots somewhere so fans of those don’t need to worry.

Staff: This is an incredibly important part of this transition and one that I am handling personally with no timetable. I demand the best product to give our community and this starts with the coaches and administrative staff. Programming and class offerings are important but the coaches are the instruments that provide this to you, so coaches are the most important part of this business. This week you will see some changes at both locations, with some of the new coaches working up in Woburn a few times, and more Lando coaches at different times in Charlestown. The next 2 weeks are an intensive training period for all staff so there will be a lot of coaches on hand at all times. Truly going to be a fun and important time for our community!

With both the schedule and staff part of this I welcome all input. I cannot promise anything but need your opinions to make proper decisions.

WODify: We have completed WODify for Charlestown so you can start using it. It is a great tool for tracking your progress and also a fun little social tool at the box. Ask your coaches for any help but its fairly straight forward. If you have not received an email with your profile and login information email April at [email protected] with “WODify for APRIL” in subject. If your email you want for it is different than the one you contact her with please put that in the subject as well as your name if its not clear in your email as well. She will get you all set and ready to go!

APPAREL: New apparel is out and available for purchase. We will charge the account on file just fill out the charge sheet at the front desk of both locations! More apparel is coming including sweatpants, hats, and other sweatshirts!

As always and with true meaning, thank you for your cooperation and understanding. I cannot promise specific time but can say it is a matter of short days until the whole back end conversion is done and everything is all set. Let’s bring on Monday and another great week. We live in the best place to be this time of year!

MONDAY

Notes on today and strength portion of class : Every strength session has the purpose of getting stronger. You get stronger by lifting weight quickly. Something I am very big on as a coach for all levels of athlete is performing for yourself for that day. This fitness life we all live is tough at times since it doesnt mesh well with the rest of life. Long work days sitting at a desk, no sleep, moving, family expansions, life issues, these things all happen and disrupt our schedules especially with getting here. This matters!!

Now, don’t think I am allowing excuses but don’t dismiss these factors when performing. Just push yourself as hard as you can for that day. Sometimes you will PR, sometimes that will be 10# less than your PR. You will get stronger regardless. Strength and improved fitness comes from hormonal change during and after exercise (and many other factors of course). This happens, most simply put, by pushing past your thresholds during a given session. It’s important to note the 2 ways in terms of intent that I write out strength work in the programming. 

WORK DAY
The majority of lifting days are written this way. I want you pushing yourself each set each day regardless of intent, but your focus will vary depending on the end goal. If it says “find a heavy 3″ or is written numerically as “3-3-3-3-3″ (like today), or “5-5-3-3-2-2-2″, that means that every set is a working set which I define as roughly 80% of the max for that rep scheme or higher. 80% has been found to be the threshold where you start getting significant hormonal change that will have lasting positive effect on your body. So, on a day like this, good or bad feeling life day, the work is just as important as the end result. On a “3s” day, you could keep all the sets at the same weight as long as that weight is over 80% and will be going about it the right way. This is a good strategy on a day where you just feel like, well, shit. You could also increase throughout but that first set should be at that threshold %. Basically, every set that is written down means it’s a working set, the goal being lift xx amount of reps total in that lift and get stronger. Warmup sets should be done but don’t count in that written list. If you PR or not is secondary to getting your work in. Honestly, if you really push yourself, if you go about this kind of written scheme the right way your last set should be tough to PR. 

PR DAY
Another way I will write your rep scheme is “find a max 3″ or flat out “find a pr for 3″. This means your intent for that day is to PR. How you go about getting there is 1) up to you and 2) not as important as the end result. That is how it differs from the “work day” as I call it. On the work day above your focus is on each set being as heavy as you can and above that threshold, PR being secondary. On PR days your goal is that last set being a PR and will actually want to save yourself accordingly, going about each rep before it focused on your PR attempt(s).

A great day is when you are going about a work day scheme and PR as well! #WHAMMY

BootCamp : Posting @ 9pm

CrossFit

Strength : Front Squat
– warmup with 3×5 @ 50-65% 1 rep max. Focus on speed through all points of squat, setup and positioning throughout movement.

3-3-3-3-3, increase as able for today

WOD : 3 Rounds
Run 300m
15 Box Jumps (full stand) 24/20
9 Front Squat 135/95

S : step ups, 75/55
L1: 95/65

Rx+: 165/110, UB FS

The Program : Posting @ 9pm

CrossFit Lando Woburn will be closed on Sunday 9/11 for rope renovations and electrical maintenance. Thank you for your understanding. Full schedule on Monday.

Open House Party Time!!!!

We would love to have you, family, and friends come to our Grand Open House and Party tomorrow!!!

WHERE : CrossFit Lando Charlestown, 10:00am-12:00am (open at 9:30a).

– 10:00a-10:45a : Group WOD

WOD : 17m Partner WOD

1. Start with a score of 300. In 2:00 perform AMDUsAP. Every rep subtract from 300, that is your score.

2. With remaining time of 17m :
Buy in: Row as many meters as your SCORE x 10. Break any way desired.

Then AMRAP with remaining time, breaking work any way desired:
3-75′ bear crawl
25 Partner MB Squat Toss, 8′ separation*
20 MB Push-up around the world (side, middle, side = 1)
10 Bear Complex 95/65

Scale so both partners can share 1 object for each movement needed. 

– 11:00a-11:45a: CrossFit Olympics/Obstacle Course (team)

CanJam and Cornhole going on during CrossFit Olympics

PARTY: The Harp

– Get there at 8:00pm to avoid lines! We will have a group taking over the entire place with a free round for everyone!!! Get there early so we can have a great squad and great time!!

SATURDAY
– Woburn will be closing right at 9:35 after the 8:30am workout. Please be mindful of Jack wanting/needing to get to Charlestown for Open House. Please come join in even if you workout at 830!!

Strength : Bar Complex
1 Power Snatch + 1 Squat Snatch + 2 OHS + 1 Power Clean + 1 Squat Clean + 2 Thruster

– Hands cannot leave the bar for more than 3 seconds to transition snatch to clean.

WOD : 20m AMRAP

75 Toes to Bar
75 Box Jumps 24/20
75s Wall Sit, accumulated
75 STOH 95/65
75 Walking Lunges (total)
75 – 10m Sprints (shuttle style)
7, 15′ Rope Climbs
75 Overhead Squat 95/65

– Scale movements accordingly to do large sets throughout

The Program

1. Strength and WOD

2. High Bar Back Squat
5-5-5-5-5

3. Row 10000m @ consistent pace

One of my favorite pictures ever. Stacey gave her life to qualify for the Games again and she did about 30 minutes earlier, AND the same year our team from CFF qualified that her sister was part of. Still the best summer of my life and best accomplishment of my athletic life. Truly something I am grateful to have been a part of, both our team and seeing Stacey fulfill her dream that started with the work the year before.

I could post this picture every day and not get enough of the memories it brings. What an amazing experience, and the start to Coach Stacey and I as a dynamic duo!!

Friday evening there will be a meeting for competitors at CrossFit Lando Charlestown at 7pm immediately after the last class ends. This is strongly recommended/mandatory as can be for ANYONE in the Lando community who has interest in being a competitor of any level. We will be covering The Program and what it is exactly, how it is implemented day to day, and the new requirements, testing phases, and the focus on individual and team competition for all levels.

All levels. This is the absolute most important part of this. One of the new parts of The Program is it will have multiple levels within it to account for all levels of goals for competitors. Just because you aren’t ever going to be on ESPN competing at the Games with Coach Stacey doesn’t mean you can’t be a competitor with quality programming. We will have a beginner –> competitive track, an elite track that is focused on preparing for Regionals and the Games, and a Masters offering that accounts for differences in volume and time requirements.

The intent of The Program is for inclusive, quality programming for people interested in competing at all levels of fitness. This includes Weightlifting and The Program will be running concurrently with the weightlifting program at Charlestown and the new weightlifting classes at Woburn coming in October. This is one big community in our opinion and we will train like it. As a member at either location you have the opportunity to train with a 2x Games athlete in Coach Stacey, a 5x Regional athlete in Coach/Nutritionist Sarah, and multiple other Regionals and Games experience athletes, all lead by myself who has 6+ years of competitor programming, beginner and intermediate programming, certifications in CF, USA-W, CSCS, and a masters degree in coaching principles and sport psychology.

I state that not for pats on the back but to show that we have a great opportunity to build something special here. This goes for everything we will offer and I believe no part should go without attention. The Program is one part that is now revamped and ready for this next step in the future of CFL W and CFL CTown. Come tomorrow night just after 7 and learn about this awesome shit we got going on. I promise we will be done by 8:00 and Ill have beers!!

FRIDAY

BootCamp : TBD

CrossFit

Strength : Split Jerk

– Find a 1 rep max in 20 minutes

WOD ; “Diane”
21-15-9

Deadlift 225/155
HSPU

S : 135/95, Clapping Push-ups
L1: 185/135, Scaled HSPU or Ring Dips

Rx+: 15-12-9 @ 315/225 and 5″ deficit HSPU

The Program : TBD

Nice day for a, Bat Fight

Competitor program meeting : CrossFit Lando Charlestown, Friday night immediately after class
-This is all competitors at each location coming to one place. If you want to be following the Program this year, make arrangements to get here as best you can. Thank you in advance!

Please join us at our 545 Medford Street location in Charlestown, MA for our Grand Open House Party for CrossFit Lando Charlestown!

It has been an incredible journey to get us here to our new facility for our 2nd CrossFit Lando location. We invite you to come celebrate by geting a workout in during the day while meeting some new people and seeing familiar faces. Then, come out in the big city and let loose or just socialize your way similarly getting more comfortable with this new part of our community.

Important Info For Saturday

Time : The workout will start at 10:00am. This will be the only workout for Charlestown. Woburn will have a 8:30am only then will be closed for the day. We would love as many Woburn members to come down and celebrate! This is your community too!

Details: There will be an all levels workout led by Stacey and Aaron. Other members of the staff will be mixing in and working out, helping coach/demonstrate, so this is a great chance to meet the entire team (or close). There will be food provided by Connector Cafe which is Paleo friendly and owned by Woburn member Christina! Be sure to check it out. Christina is the BEST!

Activities will go until 12:30 or so. Then we will break until later in the evening for the social hour/6 hours. Location will be determined Thursday and we will let you know. This is an adult party so no kids, but kids during the day is encouraged!

Note on intensity: I talked yesterday about our current cycle being skewed towards strength. This means we are obviously lifting but also gearing WODs to be heavier. I also apply “heavy” to bodyweight movements in terms of the volume of higher skill or exertion movements. Think pull-up vs. chest to bar pull-up.

Remember what I said about intent, but also how intensity is the most important thing when trying to get more fit. While we want to be pushing ourselves weight wise each day during this period you still need to be moving fast enough to create intensity beyond your normal thresholds. It’s a fine line for sure since adding weight and difficulty obviously also adds intensity. Think 50% BW squat clean v. 100% BW squat clean.

Scaling up or going for RX is always a goal and this is the time to aim for that in one or more elements we throw around here. Always keep intensity in mind. While going for the heaviest and hardest might seem like its going to get you strong and fit quicker, standing around and staring at the ground doesn’t. If you find yourself doing that often during a WOD, take the weight down and add some scaling. Always ask your coaches for advice on how to scale up and down properly.

THURSDAY

CrossFit

Core Work : 10m AMRAP
5 Sotts Press – any bar (PVC, barbell, fat bar)
10 Russian Twist w MB (each side), 20/14
15 Weighted Situps w MB, overhead touching floor up to toes
20 Jumping Squats w MB (if able)
25 Double Unders
30 Supermans
Run 200m

WOD : 30 Minutes
6m AMRAP
20 Push Press Wall Ball 20/14
10 Ring Dips*
5 Squat Clean 155/105

– rest 4 minutes

6m AMRAP
20 Wall Ball (full depth) 20/14
10 Clapping Push-ups
5 Power Clean 155/105

-rest 4 minutes

6m AMRAP
10 2 for 1 Wall Ball 20/14
10 Plank Push-Ups (forearm to straight arm)

When you all attend class on Wednesday it will be an official full week since the big transition and there is a lot to reflect on. This means more to some of you than others (people in Woburn up there like “whatever”.). You dedicated Woburners have more knowledge on all of this but even the most experienced of you will hopefully benefit from a bit of a refresher. Anyone who is new to this community and therefore new to the blog will soon realize I can be a bit long winded at times, but I promise there will be a time for reflection a bit later. For right now we are going to get some education in and get your arms wrapped around the programming for the Daily WOD at CrossFit Lando.

What is Programming?

Some might snicker, other’s might wonder why some are snickering. When I refer to the programming I am talking about the work that is listed on the website to be done in class. You will see two classes of programming listed, CrossFit and BootCamp. Both are high intensity internal training classes that focus on a complete fitness. CrossFit will consistently have more weightlifting and usually contain a portion of class that is dedicated to a specific lift. BootCamp will be more conditioning focused with stations focused on things like core work, sprints, plyometrics, and weightlifting too. BootCamp will generally be “lighter” when weights are used. We are currently considering some of the other programs like Kettlebells and the various incarnations of it and will keep it on the schedule here and there. Your membership at CrossFit Lando Charlestown allows for attendance at any classes. This also includes Weightlifting classes that will continue running many nights per week and coached by some of your favorite coaches. 

Programming Structure

Regardless of your goals your fitness program needs structure. We have all heard the terms plateauing and becoming stagnant, ways of being we want to truly avoid in all parts of life but especially fitness. The reason high intensity internal training is so popular is IT WORKS. It works because the varied intervals that allow us to push our limits every session allow us to tap into our most efficient, highly metabolic energy systems. In other words, we burn more calories in less time.

IF it is structured the right way. There is a fine line between RANDOM and STRUCTURED VARIANCE. We want the latter. A varied program where we hit different parts of the body, constantly forcing our body and mind into positions that are in some way new almost every time we  get the most energy used in a training session we can get. Let’s be honest, we do this because we want the most bang for our buck, to be healthy, fit looking machines. Or something of the sort.

Our structure follows a season just like any other sport and goes off the CrossFit Games season. This works for everyone because it allows for the whole community to participate in global activities like the CrossFit Open and be prepared to do so. To get that peak value from our training we have a time driven strength period, strength/skill transfer period, conditioning period, and general physical preparedness period. These 4 cycles within the larger cycle of the year take us right through July when the CrossFit Games are held. This allows for a bottom up approach to each year, building upon your improvements day to day up to year to year!

For all you out there saying “well I don’t need muscles I just want to be fit and sexy” (this conversation is had at my house every night, from me to my wife…), I tell you that building and maintaining muscle burns more fat, makes your skin healthier, and might not make you harder to kill but definitely harder to carry to a stretcher if killed.

SPECIFICS OF THE SEASON

We are currently in a strength cycle and will be until mid October-ish. I say ish because I leave room for fluctuation in my programming since our lives in general are fluctuating constantly. I am a big believer in a programmer having no ego and admitting that there is no perfect program, no perfect week, no perfect day, even no perfect session. We don’t live in a vacuum. We have jobs, family, traffic, animals, kids, and other pesky things in life that cause us to not be good at CrossFit. No matter how hard you try 9 times out of 10 you aren’t going to PR your back squat on 4 hours of sleep and a red eye flight. When over 25. 

Bud and Jack, you’re F’d….

So, there will be a give and take of a week or two for every cycle we have. If I see people going ham steak and eggs all over barbells 3 days before we are supposed to peak and max out some lifts I might add another week and get the most gains we can. I also might notice the majority of people training like 100# plastic bags of mayonnaise being pushed down a 5 degree decline hill and decide a(nother) few days or even week of lower volume is needed before continuing, force peaking, or just scrapping the whole damn thing and starting over.

When I say a strength cycle/period I simply mean more than 50% of the volume you endure throughout a training week will be considered “heavy”, the latter which I won’t get into how I define it. This means more focus on lifting heavier both in strength session AND conditioning.

I can hear the weightlifter only members typing up their emails asking for their memberships to include CrossFit now too…

I know none of this means anything to many of you, but it is important to know the INTENT of the work being asked of you. If the purpose of a day, week, entire mesocycle (8-12 week peaking period), is to get stronger, then you might scale heavier and sacrifice speed to get this outcome. Your coaches can help you here in guiding you to proper decisions.

Bottom line, ultimately there’s no terrible wrong in choice making when you are working on your fitness!

Tomorrow we will take a look at intensity and how that affects your getting fit. For now, let’s do just that!

WEDNESDAY

Note on schedule: We are still working out the right formula for our class offerings. Keep your input coming. By no means is any day a given in permanence. MindBody scheduling will be up and running by end of week which will allow you to see the schedule and sign up for classes, among other functions. Thank you for bearing with us as we finish this transition!

BOOTCAMP

1. Core Work: For time, 12 minute cap
5 Strict TTB
10 Kipping TTB
20 Situps
40s Forearm Plank hold
80 Hollow Rocks
160 Bicycle Situps

Rest 8 minutes

2. 20m AMRAP
Run 200m
50 Double Unders/150 Singles
5 Wall Climbs
Run 200m with medball 20/14
7 Strict Pull-ups
12 Wall Ball 20/14

CrossFit

Strength : Push Press
2-2-2-2-2

WOD : 15m AMRAP
10 CTB Pull-Ups
10 Pistols, alternating
Run 400M

S: Jumping Pull-ups, 20 Air Squats
L1 : Regular pull-Ups, Scaled Pistols (pole and/or to box)

Rx+: Weighted Pistols w/Medball 20/14, Run with Medball

The Program

1. Strength and WOD Rx+

2. EMOM 16m
O: 3-5 weighted pull-ups, heavy
E: 4 Split Jerk, heavy

3. 100 Push-ups, 80 GHD Situps, 60 GHD Hip Extensions, 40 Ring Dips, 20 Rope Pull to Stand from prone on back wearing weight vest

We are thrilled to announce the official Grand Open House and Party this Saturday, September 10 @ CrossFit Lando Charlestown! This will be a special day of workouts and fun with free food and activities for both our Woburn and Charlestown communities. Later that evening we will throw down in a different way with a adult party at a location to be announced tomorrow night. This will be a party for our entire community, friends, and family (adult family) to share in this awesome new chapter in CFL history.

Members: check your email for details about schedule and whatnot this week. The Phase 1 Renovation is complete at CFL-C and we will be running a full, revamped schedule tomorrow. We are putting the finishing touches on MindBody and everyone’s account with the merger so that we are fully up and running by tomorrow or Wednesday. For now continue coming to class without signing up and get your usual workout in…well maybe a bit not usual and a bit more awesome!

See you all this week and definitely see you Saturday!!

Note on WODify : We have the hardward setup, we just are finishing loading in the back end part. Former Canal Park members I urge you to use the App and online to track your stuff. Former Avaloners we will have you loaded in in the next 48 hours. Look for an email on that.

Note on MindBody : The transition for this has been hampered by legal issues with MB but nothing to worry about. Just taking longer to merge the two former profiles into 1. Nothing is being lost or anything to worry about on your end. The system is still running just we aren’t fully ready to open it up as we want everything in place before we open it to you, our members. For Charlestown members just keep coming to classes no worry on signing up.

TUESDAY

BootCamp (Charlestown Only)

WARMUP: Tabata Intervals (:20 on, :10 off), 3 rounds alternating down the list each interval
– Air Squat
– Down Dog
– Forearm Plank Hold
– Up Dog
– Burpee to stand (no jump and clap)

Rest 7 minutes then

1. 15 Rounds total, each round 1 minute
5 Rounds : Sprint row for 15s, forearm plank hold until 45s, back into rower ready for next minute
5 Rounds : Sprint row for 20s, 5 jumping lunges (each side), back into rower ready for next minute
5 Rounds: Sprint row 30s, rest 30s

– immediately after last round : 90s max out burpee to stand

Rest 5 minutes then:

2. 50 Thrusters 95/65
-EMOM perform 6 Hang Power Clean

– Cap at 10 minutes

CrossFit

Strength : Low Bar Back Squat
3-3-3-3-3

WOD : 21-15-9
KB Swing 53/35
Front Squat 115/75

– Every time object is put down INCLUDING finishing a set athlete must perform 5 Bar Facing Bar Hops (2 feet jump together).

S : 35/26, 75/55, bar facing step over
L1 : 53/35 Russian Swings (eye high), 95/65, 3 bar facing bar hops

Rx+: 135/95, KB must be UB, 5 bar facing burpees for dropping object

The Program

– Charlestown members…bear with us for competitor program. You eventually will be allowed to use the space as Open Gym pre/post class as needed to complete The Program. For the time being please stick to just class time programming with only regular individual mobility, recovery, post WOD mumbo jumbo. There will be a meeting on Friday evening to really hash our the competitor program, programming, levels, requirements, expectations, and just what in general The Program is. More to come!

1. Strength and WOD Rx+

2a: 5×5 Power Clean, TnG, heaviest able (work on speed over weight), rest :15
2b: 5xME Muscle Ups (UB), rest :60

3: Deadlift : EMOM 14m, 3 reps during Odd Minutes
– Even minute ME for 45s FS HS hold or practice (do not just default against wall)

4a: 4×5 (each leg) single leg standing in place RDL, 70/53 or heaviest able, rest :60 (see video below)
4b: 4×7 weighted sit-ups (GHD, break parallel SLIGHTLY), heaviest weight able (DB/KB/plate) held at front of torso, rest :60
4c: 4xME (cap 50) Double Unders AFAP, rest :60
– DU is practice on SPEED. Go for broke, be out of control uncomfortable, if you surpass 10 reps then stop when you stop. DO NOT PASS 50 REPS

SCHEDULE ANNOUNCEMENTS

Both CrossFit Lando locations are CLOSED Sunday and Monday of Labor Day Weekend. Have a happy and safe Labor Day!

CrossFit Lando Woburn

– Normal Saturday Schedule

– BootCamp Sprint @ 1pm M-F is suspended indefinitely. Stay tuned for new programs coming this Fall!!

CrossFit Lando Charlestown

– This Saturday….9am Open Gym…10am All Levels CrossFit…Gym Closes @ 11:30 sharp to start Renovation Phase I

– Check back throughout the weekend for schedule changes starting Tuesday, 9/6

SATURDAY

Both locations open @ 9am. Open Gym 9-10, CrossFit 10-11. Gyms close @ 11:30 sharp.

STRENGTH : High Bar Back Squat
5-5-5-5-5

– This is your high volume heavy day. Get the work in to get strong. Programming cycle will be explained on Monday!

WOD: 20m Partner AMRAP…Come in and have some fun with a partner or 2!!

Row….a lot…for distance

– Every 500m perform
1 Round of “Barbara”
20 Overhead Squat 135/95 

– Partners alternate 250m of each rowing interval. Break the rest of the work however you desire.

The Program

1. E90S for 7 sets : 2 Hang Clean (any)

2. Strength : High Bar Back Squat
5-5-5, then 1-1-1-1-1-1-1 E90s @ 125% max 5

3. 15m AMRAP
Row 2000m
then AMRAP
30 Double Unders
15 KB Swings 53/35
15 Abmat Situps

4. Barbell Good Morning
5-5-5-5

Come in for another great day of fitness this Friday. Both CrossFit Lando locations will be jumping off!! Benchmark time!!!

Apparel time : both Woburn and Charlestown will be locked and loaded mid/late next week!

Note on strength for the day: You will have 20 minutes or so to work to a max 2 rep lift. This will be from the floor and must be touch and go to count. Spend a lot of time warming up but be sure to warmup with the lift we are doing. This seems silly to say but it’s a very common mistake in CrossFit doing Weightlifting. There are a lot of drills and accessory lifts that help with the lifts, however when you have a goal to work for you must simplify.

Looking at today for specific example, your goal is to find a 2 rep snatch. Hopefully this is a PR but that is always dependent on your training period. Your coaches will take you through the Snatch and work some drills for 3-5 minutes to introduce the class to the movement, but once it’s go time spend most if not all your time on the movement, in this case the Squat Snatch. Too often people spend time doing pulls, deficits, reverse double whammies, triple lutz double flip pancake snatch clean overhead ghd rows, that they don’t get the body ready properly to actually do what they are supposed to do.

Lifting is about repetition, but the CORRECT repetition. This means both correct technique and correct movement pattern in general. You can snatch pull the shit out of the place for 10 minutes but if you are trying to 2rep your Squat Snatch those pulls aren’t going to do a hell of a lot for your bottom position when tired and pushed an extra degree below normal flexion in your ankles.

In other words, if you only have 20 minutes, the best way to get ready to Squat Snatch is….TO SQUAT SNATCH!!!!

FRIDAY

BootCamp (TBD)

WARMUP: done at 8/10 intensity level
When clocks starts begin:
2 Wall Climbs
400m Run
40 Double unders/80 singles
2 Wall Climbs

@ 6:00 start…

1. 10 Rounds, 30s work 30s rest
Max Effort Hang Squat Clean Thruster, 75/55
– should be a weight you can do UB for all 30s

rest 3:00 then

2. 100 Hollow Rocks or ME in 4:00, whichever comes first

rest 3:00 then

3. Conditioning : 3 Rounds
Row 500m
Run 400m
20 Push-Ups, hand release
30 Situps
40 Squats
– rest 2:00 after each round

CrossFit

Strength : Snatch
Find a 2 rep max TnG Squat Snatch (as able)

– Read above

WOD : “Isabel” : 10 minute time cap

30 Snatch 135/95

S : 75/55

L1: 95/65

– Ideally this is scaled where if not Rx you do this in 4-5 minutes. If you are “going for it” then longer is acceptable, but you want to be well under the time cap!

The Program

1. Strength and WOD

2a: 4×4 Snatch Deadlift @ 110% snatch, rest 60s
2b: 4xME OHS (from rack) 175/115, rest 90s

3. 50 strict ring dips, 40 strict pull-ups, 30 deficit push-ups, 20 explosive pause box squat (3s pause on box in active position, 155/105 on back, try and get elevation off floor)

4. 5×20 GHD Situps AFAP, rest as needed between sets

The day has finally arrived!! CrossFit Lando Charlestown is open at 545 Medford Street, the former home of Avalon CrossFit and Personal Training.

Welcome all former Canal Park and Avalon members to the CrossFit Lando Charlestown community!

There is a lot to get used to and a lot that will be the same. Please use [email protected] for all inquiries about anything from membership to schedule to random info and saying “hi”.  Information about POS system transfer and other relocation related things will be sent out in an email again tonight around 930pm. It isn’t time sensitive so tomorrow would be fine to read it and act.

We look forward to a great beginning from an already great foundation to this community!

THURSDAY

BootCamp/BC Sprint

1. Core Rotation
4 Rounds Tabata each movement then move on
– Russian Twists w MB, 14/10
– Seated Press w MB
– MB Situps
– Hollow Hold, optional MB hold

Rest 5:00 then

2. Aerobic Work (BC Sprint 10m, Charlestown 20m)

Continuous Row for max distance in time, goal is continuous pace not sprint and crash
– Every 300m perform

Minutes 1-5 : 15 Thrusters 45/35
Minutes 6-10: 10 Bar Facing burpee
Minutes 11-15 (C-Town): 15 ME Jumping Squats
Minutes 16-20 (C-Town): 20 ME Hollow Rocks

Charlestown : Rest 2:00 then

3: 3:00 ME OH hold 95/65(add plates during rest)

CrossFit

Strength :  Press
4-4-4-2-2-2

WOD : 12m AMRAP
18 Bar Facing Burpees
10 Thrusters 75/55

Word on Scaling:

– Starter Scale (s): this is for truly beginners or people uncertain of their ability for the movements in the workout. Level One (L1) is for the intermediate athlete who might struggle with a movement here or there but can RX other things in the WOD. Rx+ is for the elite athlete focused on competitor training and development.

All scales are recommendations. You can mix and match but must record lowest label.

S : Scaled push-ups, step ups, 45/35
L1 : 65/45

Rx+: 95/65, Thrusters UB throughout WOD

The Program : Off

– Competitor meeting is postponed until Friday, 9/9

I know I promised big things tonight but due to some out of my hands business hold ups, we are announcing everything you all want to know by 2pm tomorrow.

Trust me I know there are a lot of questions. They will all be answered tomorrow. Myself and Stacey will be available for individual contact as well. We will handle the discounts for these 3 days being without a home by mid next week.

The MindBody emails are going to take another day.

Thank you for your patience. It will all be worth it, and we will take care of everything you need.

WEDNESDAY

Strength : Power Clean + 2 Squat Clean
EMOM 15m, find a max with NO MISSED ROUNDS

WOD : 21-15-9
Pistols (each side)
Pull-Ups
KB Swing 53/35

S: Jumping Squats (2x), Jumping pull-ups, 35/25
L1 : Scaled Pistols, Scaled Pull-ups

Rx+: CTB Pull-Ups, 70/53 UB

The Program

1. Strength and WOD Rx+

2. Front Squat
EMOM 20m : 3 reps for 1-10, then 2 reps or 1 as able 11-20. Heavy as hell

3. Conditioning
Row 1000m, rest 1:1, 3 Rounds

Insanity : doing the same thing over and over again and expecting different results. 

We have a lot of changes coming up and a lot of fun to bring them in. Check for the important dates of the next month below and remember to save September 10th for the one of a kind Open House day and blowout party!

TUESDAY

CrossFit

Strength : Push Press
5-5-3-3-2-2

WOD : 17m AMRAP
15 Box Jumps 24/20 (full stand)
12 STOH 115/75
9 Toes to Bar

S: Step Ups, 75/55, V Ups from floor
L1: 95/65, Knees to chest

Rx+: All Bar UB

The Program

1. Strength and WOD Rx+

2. Snatch Work
EMOM 12m : 2 Snatch Pull @ 2s tempo to knees then 2s pause then FAST + 1 Snatch (Power) from below knee hang  + 1 Squat Snatch

3a: 3×3+5+7…FSHSPU+Strict HSPU against wall + Kipping HSPU…must walk to wall 10 ft from FSHSPU, rest :60
3b: 3×10 strict pull-ups

4: OH Yoke or Barbell Carry, max for 5 tries x 50′

There will be many thank yous said in the next week, many words of celebration and exciting things to come. For now I want to just say the biggest THANK YOU to our entire community, both Woburn and Canal Park, for enduring our transition of the Canal Park space. I know the next 3 days not having a gym is a pain in the ass (though remember you are welcome at Woburn as your home through this time) but I promise you the things to come will make it worth it.

Woburn family, I know while this doesnt directly affect you there is still uncertainty. There will be more people in classes this week but we are doubling staff for every class. The coaching staff will not change, if anything you will see me and Stacey more but that is it, through and past this transition of Canal Park. The store will be revamped, we have already added more rowers, boxes, GHDs, and benches for permanent use at Woburn, and more things are coming.

SAVE THE DATES

Here are important dates for EVERYONE to remember, PLEASE!!

Tuesday/Wednesday (8/30, 8/31) : Announcement of all details for Canal Park relocation will be released.

Thursday (9/1) : New Canal Park Opens

Sunday-Monday (9/4, 9/5) : Both locations closed for Labor Day. During this time we will be putting all the finishing touches on the NEW Canal Park to make it 100% Lando quality if not better than CP was before.

Tuesday 9/6 : Soft Grand Opening of the NEW Canal Park with above noted changes (mainly aesthetic)

Saturday 9/10:  Grand Opening/Open House : Open House just like we had for both Woburn and Canal Park back in their opening weeks. WODs, food, family and friends.

– SATURDAY NIGHT : Open House Party. This will be at a new location, most likely something around the new gym, think open air decks, marina, tree house, mud pits, jello shots, and amazing food. YEPPPPPP!!!!!

MONDAY (Woburn only until Thursday)

CrossFit

Strength : Overhead Squat
2-2-2-2-1-1-1-1

-All sets of 2 with 5 second pause both reps, then 1s with no pause

WOD : 4 Rounds
Run 400m
15 Box Jumps
9 Overhead Squat 135/95

S: 65/45
L1 : 115/75

Rx+: OHS Unbroken @ 175/115

The Program : Meeting this Saturday is ON. If you want to be a competitor this year you should consider this MANDATORY. The competitor program is totally revamped including a MASTERs program and various levels of competitor (beginner, competitive, elite). BE THERE especially if you haven’t been before.

SUNDAY

Strength : Push Jerk
3-3-3-3-3

– Must come from the floor

WOD : For Time
9 Strict Ring Dips
7 Wall Climbs
5 Rope Climbs, 15′
7 Ring Dips
5 Wall Climbs
3 Rope Climbs
5 Ring Dips
3 Wall Climbs
1 Rope Climb

S/L1 : Scale Appropriately

This is a time to celebrate so I dug up an old picture from 2011 Reebok CrossFit Games Northeast Regionals. That’s yours truly giving the Championship Belt as I cross the finish line securing CrossFit Fenway Team for 3rd Place and a spot at the CrossFit Games

One of my favorite pictures ever. Stacey gave her life to qualify for the Games again and she did about 30 minutes earlier, AND the same year our team from CFF qualified that her sister was part of. Still the best summer of my life and best accomplishment of my athletic life. Truly something I am grateful to have been a part of, both our team and seeing Stacey fulfill her dream that started with the work the year before.

I thought about making a big emotional post about closing down 2 Canal Park but we have nothing to be sad about. The last year was fun but in 5 days we start an incredible new phase in CFL history. For now let’s keep getting fit and having fun, and be ready for the big announcement on Tuesday, August 30th for the relocation information! September 1st is around the corner.

Anyone who can lend a hand packing up the U-Haul tomorrow we are going to start at 12:00 sharp.

SATURDAY

Strength : Front Squat
5-5-5, then 3-3-3 with 2 second pause at bottom of each rep.

WOD : Partner “Holleyman”
30 Rounds
5 Wall Ball 20/14
3 HSPU
1 Clean 225/155

Scale appropriately so you can alternate rounds relatively non-stop

The Program

1. Front Squats

2. Partner “Holleyman” or 15 Rounds solo
5 Wall Ball 24/16
3 Strict HSPU
1 Squat Clean 225/155

3. Push Press : 5×3
– 5-8 strict weighted pull-ups between sets

4. 50 Ring Dips, strict

It’s been a lot of hard work, a lot of trust and dedication from you all, but now it’s time to celebrate!

By now you all received an email from me about our relocation of CrossFit Lando Canal Park. We are movingto an amazing new box in less than a week. If you somehow didn’t get the email please check your inbox and spam folders of the email address you have on file for us, or follow the link below.

The biggest thing to take away from this is it is an absolutely amazing new part in our history. We are doubling in size, adding programs and classes for all levels, and bringing great people into our community.

Legal limitations make it so I cannot share exactly where we are going but it is less than 5 minutes from the current Canal Park location. There will be only 3 days where Canal Park won’t have a physical space, and during this time our members can hit up Woburn for their WODs up there. Come September 1st, next Thursday, we will be rolling like nothing changed in a our brand new spot.

Please go and read the email announcement here. There are important dates and information on there as well as more details about what is going on. Feel free as ever to ask questions and direct them right to me at [email protected]. You are sure to have many. Any level of uncertainty I can hopefully alleviate by reiterating how great this relocation will be and that everything you love will stay the same, things you hate like not dropping bars are going away.

All you need to know is the next 2 days you have a place to come train, then an incredibly exciting 3 weeks of relocating to a new space, Open Houses, parties, and new opportunities within our great community of 2 locations!

FRIDAY

BootCamp Sprint

1. “Jackie”
Row 1000m
50 Thrusters 45/35
30 Pull-ups

REST 5:00 then

100 Hollow Rocks
100 Superman

CrossFit

Strength : Clean and Jerk

– Slam those bars for a PR as loud as you can

WOD : “Jackie”
Row 1000m
50 Thrusters 45/35
30 Pull-Ups

Scale as needed for thrusters and pull-ups to be as close to UB as able

The Program

1. Strength and WOD

2a: 4×3 Clean Deadlift, heavy as able maintaining perfect clean form but hard, rest :30
2b: 4×5-9 Muscle Ups, rest :30
2c: 4xME UB Strict HSPU or at least 5+, rest :90

3. High Bar Back Squat
2-2-2-2-2-2-2, until you can’t squat anymore

4. 300 Double Unders AFAP

USING EMOMS IN YOUR NON EMOM WOD

EMOMs, or Every Minute on the Minute(s), are training protocols that we use often in strength work, occasionally for conditioning work. I like using them during “speed” days where our focus is on a bit more volume and that volume being done with SPEED SPEED SPEED. Volume here is referring to the number of repetitions overall and is important to note on the programming side (my job) for individual movements, workout segments like strength session, or the entire training period as a whole aka your hour class. I know for most of you, heck probably all of you, whether a day is a speed day or not doesn’t matter and in a way that is good. I want you to come in with the intent on working hard and moving fast no matter the day.

I say this all the time, that no matter your goals it is important to train with a purpose. Having days where the reps are higher and the weight relatively lower are important to train your body how to apply what we are learning during heavy days for all occasions. One of the bigger knocks on CrossFit is we just throw workouts together with tons of reps and high weight of unsafe, barbell movements with high skill and therefore injure and kill people at a drastic rate. I disagree…no deaths here yet. Like any sport, or anything that takes practice and skill, our training requires us to learn skills and how to apply them in many variations. If we learn how to perform a power snatch really well at heavy weight, there is no doubt that we can learn that same movement with the same good technique (read : safe) at lighter weight and faster repetition. It just takes practice like the heavy, low volume protocol.

EMOMs allow for many benefits in a small period of time. When applying this concept of learned technique and adapting to various performance requirements, the timing allows for focus on a given technical concept. This is why we often do EMOMs with olympic lifting. While it is a shorter time between sets than the standard “Set x Reps” method, I like it because it keeps us “in the zone”. We often times coach you to focus on one or two concepts in a session. This fits perfectly into the EMOM timing, just enough to recover, remember, focus, then perform. I also think there is something to be said for staying in the zone for mental benefit. Rather than wait around for 2, 3, even 4 minutes before doing another set of a lift, all that time thinking about the 15 different cues you’ve heard over the years  just for the setup position, with an EMOM you have to face the beast in under a minute after finishing whether you like it or not. In a WOD/Conditioning segment the same concepts hold true especially in the ability to focus on the technique of the movements.

Now, how can you apply this to a WOD that ISN’T written as an EMOM? Think about it, how often do your coaches tell you about a technique for performing your work being to break it up and set manageable, repeatable rest periods? There is never a time where doing a max effort segment of work with no predetermined set of reps to stop at is better than knowing your limits, staying to them, and repeating this way until you finish or reach a place where you can sprint to the end.

Try and apply this method in the next few days where your WODs are not EMOMs. Find ways to break up the work, especially the more difficult skill movements, that you can repeat. Then set a rest period that you stick to throughout from start to finish, just like you would in a 12m EMOM. Intensity isn’t just from burning yourself out, it’s better served by building and keeping it throughout your work session.

THURSDAY

Strength : Bench Press
3-3-3-3

then Strict Press: 5-5-5

WOD : 12m AMRAP
20 Wall Ball 20/14
20 SDLHP, KB 53/35
2 Wall Climbs

WEDNESDAY

BootCamp Sprint

WARMUP : Run 600m then

5 Rounds
1 Wall Climb
2 Pistols (each leg), scale as needed
3 Burpee + Jumping pull-ups

then Run 200m

1. Max Reps for each movement, non stop clock
5 Minute Row (Calories)
4 Minute Situps
3 Minutes Double Unders (singles)
2 Minutes Push-Ups
1 Minutes Burpees

CrossFit

Strength : Clean Complex, E90S for 8-10 sets*

– 2 Deadlift + 1 Squat Clean + 1 Hang Squat Clean, rest at least 20 seconds, + Power Clean

*8-10 sets go with what you got physically…8 is ideal but 9 and 10 is if you fail and need rest.

WOD : 5 Rounds
5 Power Snatch 135/95
10 Pistols (alternating)
35 Double Unders

S : 75/55, 10 Jumping Squats, 70 Singles

L1 : 95/65, Scaled Pistols, 70 Singles or 20 DUs

Rx+ : 145/100, must be UB

The Program

1. Strength and WOD Rx+
– Rx+ only if you can relatively quickly. Even if scaling your intent should be UB.

2a: 3×5 Turkish Getups w/KB – very heavy, rest :60
2b: 3×5 Barbell Good Morning – very heavy, rest :60

3 : 5×3 Standing Split Squat, each leg, barbell on back
– bar on back, take a lunge step with knee to floor, keep feet planted and stand up. Go from there, 3 reps knee to floor and stand back up.

– this is to  be with weight but to initiate into the movement. These can cripple you if not used to them and will be in the programming cycle starting now so time to get used to it. Go easy if you are new to them.

TUESDAY

BootCamp Sprint

1. Static Hold Party : 45s at each movement, 15s transition, 4 total rounds
– Forearm Plank, alternating 3″ leg lift (fast, point toe)
– Hollow Hold
– Wall Sit

2. 10m AMRAP
5 Box Jumps/Step Ups 24/20
10 Clapping Push-ups
Run 200m

CrossFit

Strength : Split Jerk
2-2-2-2-2-2

– Hold first rep catch for 3 seconds, 2nd rep regular

WOD : For Time
Run 300m
5 Squat Clean and Jerk 185/125
Run 300m
4 Squat Clean and 2 Jerk
Run 300m
3 Power Clean and 3 Jerk
Run 300m
2 Power Clean and 4 Jerk
Run 300m
1 Power Clean and 5 Jerk 

S: 95/65
L1 : 135/95

Rx+ : 225/155

The Program

1. Strength and WOD Rx+

2. EMOM 20m
O: 1 Heavy Front Squat
E: 5 Seated Box Jumps 30/20 from parallel, 5 Strict HSPU

3. Bench Press
3-3-3-3-3

– ME Bar MU between sets

4. 50 Burpee wearing weight vest 20/15#

Thank you to those of you who came to support the community and the Holt Family of Charlestown who lost their home in a fire just 1 month ago. Hell it might not have been the biggest turnout but I appreciate the ones that came and represented the Lando name and made some new friends from Avalon in the process.

Thank you to the Avalon CrossFit community of members and especially coach Jackson for hosting, Jackson especially for preparing the entire facility.

MONDAY

BootCamp Sprint

1. Core Party
3m for each movement couplet
-Russian Twists with Medball/Lemon Squeezers, switch every 10 reps
-Sotts Press with MB/Plank Pushups, switch every 10 reps
-Supermans/Hollow Rocks, switch every 10 reps

2. Run 800m then
4 Rounds of
15 Wall Ball heaviest ball at least 8′ target or highest able
10 Ring Rows
5 Ring Dips
1 Wall Climb

CrossFit

Strength : Front Squat
3-3-3-3-3

– Start normal tempo wise, hold below parallel for 3 seconds, then stand as aggressively as possible all the way to standing. Hold the top for 8 seconds before next decent into squat.

WOD : 21-15-9

Front Squat 115/75
Toes to Bar
Double Unders (x3)

S: 75/55, situps sub for TTB, single unders (x5)
L1 : 95/65, Knee to Chest, Double Unders x2 or Single Unders

Rx+: UB Front Squats, Double Unders – 10 reps every stop until end

The Program

1. Strength and WOD Rx+

2. Build to heavy farmers carry (handles) in 5-6 tries, make all within 12 minutes

3. Snatch Work
a: 3×3 Snatch Balance (medium)
b: 3×2 Hang Power Snatch + OHS (medium-heavy)
c: 4×4 Double KB OHS, heaviest able

4. Banded GHD Hip Extension, 50 slow, perfect reps

Come to Avalon CrossFit at 545 Medford Street in Charlestown at 8:30am, 9:15 warmup, 9:30 first heat. There will be 3 heats, more if needed. for the Hero WOD “DT”. Come in and support a family in need!!

Read my post here to learn about the fundraiser and the Holt family. 

Days like this coming Sunday are what make CrossFit more than “just a workout”. Yeah it is a workout, and if you tighten the scope to the hour you are in a class and what it is, it’s “just a workout”. A workout, however, doesn’t build what CrossFit is, it doesn’t make people come together like CrossFit Lando and Canal Park do consistently time and time again. People in need, people like you all respond.

There are people in need who lost their house from a terrible fire last month. Come support them with your presence, your cash moneys, and your hard work in the Hero WOD “DT”.

Come watch, come cheer, come workout (signup here for spot in a heat PLEASE), come help these people get past the worst there is by showing them the best community there is : CrossFit

SATURDAY

Strength : Low Bar Back Squat
5-5-5-5-5

WOD : For Time
Run 800m
60 Push-ups
30 Burpees
60 Pistols (alternating)
30 Wall Ball 20/14
100 second straight arm plank hold

S/L1 : 40/20 reps, 9′ wall ball target

Rx+: 24/20 WB, 100′ HS Walk for plank

The Program : Competitors meeting for new season Saturday, September 3

1. Strength and WOD Rx+

2. Run 800m then 60 Burpee Box Jump 24/20, wear weight vest throughout
– Every 10 reps perform 10 reps with object and movement listed. Each listed object use 1x

– DB OHS 5 each arm, 100/75
– Axle clean 155/105
– DB Snatch, 10 each arm, 100/75
– 10 deficit (10″) or paralette HSPU
– Stone to Shoulder, heaviest
– Keg Squat (@ shoulder) 5 each side

We got a great Hero WOD on Sunday with the Charlestown Fire Victims fundraiser at Avalon CrossFit co-hosted by CrossFit Lando. Come show your support and get a great workout in. Woburn and CP will be closed so why not? See here for more info and sign up for heats (mandatory). Doors at Avalon open @ 8:30am Sunday.

Why not throw another one in for Friday? This is a 3rd time for ol’ Tommy, 2nd time we have done “Ryan”, though I think 1st at CP. Be sure to check back with the dates (in WODify) to measure against previous attempts to compare your progress!

Be sure to scale appropriately for either WOD! Refer back to my post on Monday. Yes, it’s a Hero and we want you to grind more than usual. However you still want a realistic approach to finishing at a goal that allowed you to keep intensity throughout rather than a slog last half. Many scaling suggestions below.

FRIDAY

BootCamp Sprint

1. Burpee “Annie”
25-20-15-10-5
Burpees
50-40-30-20-10
Double Unders

– 15m Time Cap

2. 100 Hollow Rocks or 10 minutes

CrossFit

Strength : Snatch

– Find a 1 rep max snatch (any)

Woburn WOD : “Tommy V”

21-15-9
Thrusters 115/75
12-9-6
Rope Climbs, 15′

Canal Park WOD : “Ryan”
5 Rounds
21 Burpees
7 Muscle Ups (Sub 8 Bar MU for Rx)

“Tommy V” Scaling:

S : 75/55 Thrusters, Strict Pull-Ups for Rope Climbs
L1 : 95/65,  7-5-3 Rope Climbs OR 21-15-9 Strict PU

Rx + : Legless RC, 10′

“Ryan” Scaling

S : 4 Rounds, 21 Jumping Pull-ups per round, 10 Burpees per round

L1 : 21 Pull-Ups, 15 Push-ups per round, regular burpees

No Rx+

The Program

1. Strength and WOD Rx+

2. 5×5 Snatch DL @ 100% Max Snatch
– 3 up 3 down tempo…this should hurt…badly

3. EMOM 20m
O: Heavy Ass Yoke Carry
E : 30s High Bar Hold Rotation (10s standing, 10s in squat, 10s standing)…play with weight

THURSDAY

BootCamp Sprint

1. EMOM 16m
O: 10 Lunges holding KB @ chest, heaviest able (5/5)
E : 8 Situp + Press, MB @ Chest, heaviest able

– find a rep range that works to maintain

rest exactly 4 minutes then…

2. 1 Round AFAP
Run 400m
30 Wall Ball 20/14
30 Box jumps 24/20
– Step Ups alt. lead leg

CrossFit

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

WOD : 3 Rounds
Run 400m
30 Box Jump 24/20
20 Wall Ball 20/14

The Program : Rest

Please come out to Avalon in Charlestown to support a family in need. They are locals of the hood and also part of the CrossFit community in Boston. They need our help. Read my original post here and make sure you sign up for a heat time if you want to do the workout (Hero WOD “DT”). Not necessary to come watch or donate, but always more fun when you get in on the action!!!

WEDNESDAY : Strength and Capacity Testing

BootCamp

1. Capacity: 10 Rounds, each round 2:00

10 Box Jumps/Step Ups 24/20
10 KB Swings 53/35

CrossFit

Strength : Deadlift

 – Find a 1 rep max Deadlift in 15-20 minutes

WOD : 10 Rounds, 2:00 each round

– This should be done with plenty of time left until next round. If you are within 20s of end of round before your 5th round scale yourself down. You should not be scaling KB up unless you can do them UB for entire 10 rounds.

10 Kettlebell Swings 53/35
10 Box Jumps 24/20

– Score is average of 2 fastest and 2 slowest rounds (1f + 2f + 1s + 2s) / 4

S : Step ups, 35/26
L1 : 35/26

Rx+: 70/53

The Program 

1. Strength and WOD Rx+, wear vest if able

2. EMOM 15m : 1 Squat Clean + 1 Power Clean + Jerk

3. Front Squat : 2-2-2-2-2…. go until you can’t stand up

We apologize about Monday night at Woburn. A water line broke in Woburn that caused the building to lose water until 6:00pm, then the water coming out was brown. All around not good. Thank you for understanding the situation and that we had no control of the situation.

Good news is…WE ARE OPEN TUESDAY MORNING. Regular schedule, all good ready to roll.

TUESDAY

Strength : Push Jerk

– E90s for 12 sets, 2 reps

*Work to heavy as able but work more on technique especially rebounding heavy weight.

WOD : 20 Clean and Jerk 105/75
then 7 Rounds
5 Strict HSPU
8 Toes to Bar

S : 65/45, 5 Ring Dips, 8 Situps
L1 : 75/55, Scaled HSPU

Rx+: 3″ Deficit HSPU, UB TTB

Due to a water emergency out of our control (issue with building or part of it) we are closed until further notice due to safety (heat with lack of water) and sanitary (no running toilets) reasons. If water is restored properly we will re-open immediately. Check back here, Facebook, and email for update.

We sincerely apologize. This happened an hour ago (3:30pm) and without warning or control on our end. We will figure it out and get back running ASAP (no pun intended).

Thanks!

-Aaron

“Yeah but I scaled it.”.

Hate hearing this. Also can’t say I don’t understand where it comes from. Inherently we want to do something we are tasked to complete the best way possible. Scaling, or altering a WOD in some way for our level of readiness, means the work we are given has a better way of being done. By making changes we aren’t even starting with a  chance to perform it at the highest level possible. So I get it, I know it, I feel the visceral reaction to push back on the idea of scaling.

Now toss that way of thinking out the door and accept that scaling is just going at a workout a different way. That is all it is. Who says that the posted way of doing the WOD is the only way to do it? All the Rx version is is your guide, your road map, to spending that period of time getting yourself more fit. More fit = better, and we are constantly striving to be better.

We all do a good job of understanding scaling for weight, box height, even reps. I want you all to step back and think of other ways you can scale to keep your intensity sky high. Think intensity = fast as f**k. There are two parts to moving fast in the structure of a WOD. The physical make up of the workout, the weights, movements themselves, reps. Then there’s the mental part. This latter part is what I want us to work on starting this week.

Simple way to start is make the workout always have an end goal for you to work towards. We know we tend to work harder, especially towards the end, if we have a definitive end goal. It’s why we try to give you round goals or time goals to shoot for so you aren’t just coasting through a difficult AMRAP. When there is a lot of work to be done, listen to your coach and take a reasonable account of what is in front of you and it’s relation to your ability. Sometimes scaling can be cutting reps at the end, or capping a movement at a certain time, so you aren’t working just to the time cap but to a definitive end. Then you have the chance to work fast as f**k throughout the entire workout.

Not to be cheesy, but accepting that scaling a workout is better for your fitness gains is a hell of a lot tougher than blindly Rx-ing things and looking like a fool doing 1 round of a 12 minute workout. Ask your coaches for suggestions if we don’t give them already, and always set a plan towards how you can adjust the workout to allow intensity at it’s best.

MONDAY

BootCamp Sprint

1. 3 Rounds through, moving through the list as written, :45 work and :15 transition
– Situps
– Goblet Squat heaviest KB able, work on perfect form
– KB Swings (oh)

2. Conditioning : 3 Rounds
15 Box Jumps/step ups 24/20
10 Sumo DL High Pull w KB 53/35
5 Wall Climbs

CrossFit

Strength : Overhead Squat
3-3-3-2-2-1-1-1

WOD : 8m AMRAP
3 Overhead Squat 135/95
6 Power Snatch
9 Bar Facing Burpees

S: 75/55 or whatever needed to allow for working on depth 
L1 : 95/65

Rx+: 165/115

The Program

1. Strength : 3-3-1-1-1-1, work quickly for 1 RM
then 1-1-1-1-1 heaviest able with 5s pause

– 10 minutes each part equal focus. Work quickly to get this done

2. WOD Rx+

3a: 4×3 Snatch Deadlift, at least 115% max snatch, rest :60 – see below
3b: 4xME KB Thruster 70/53 each hand, rest :60

– On Snatch DL…it is a Snatch in positioning throughout and a Deadlift in movement throughout. What does that mean? It means setup just like a snatch and move the same way…push through center of foot while pushing knees back, staying over the bar and posterior tight, keeping shoulders over bar throughout lift including beyond knees. When finally extending it is NOT explosive…its a deadlift. 

4. 5m AMRAP
12 UB TTB, if cannot perform UB then find a set number you can maintain UB even if just 2 reps.

SUNDAY

Strength : Push Press
3-3-3-2-2-2

WOD : Row 500m
then 3 Rounds
5 Burpee Box Jumps 24/20
10 Ring Dips
15 Thrusters 115/75
then Row 500m

S : Burpee Step Ups, 75/65
L1: 95/65

Reminder: Save The Date August 21, 2016
Joint fundraiser with Avalon CrossFit in Charlestown, MA

Info about the fundraiser and MANDATORY HEAT SIGN-UP found here.

SATURDAY

Strength : Front Squat
3-3-3-3-3, hold 2 second pause for each rep

WOD : For Time
20 Overhead Squat 95/65
100 Double Unders
20 Overhead Squat
100 Double Unders
20 Overhead Squat

Scale Double Unders to 150 Singles and OHS to weight you can manage

The Program

1. 7m AMRAP
3 Squat Clean and Jerk 225/155
4 Muscle Ups
5 Triple Unders

2. Strength and WOD

3. Push and Pull
10 Rounds
Push Sled @ BW load
Drag Sled walking Backwards @ 50% BW load

So Mr. Facebook wouldn’t let me post an abbreviated version of this because of apparent violation of copyrights. Gaga jamming in the background will alert all the authorities on most occasions. Oh well. I wanted to make a longer post anyways.

I talk with my competitive athletes about this all the time, but it applies to everyone and…all the time.

Strength related to fitness is the measure of our overall quality and/or capacity to exert force or endurance. Strength is something we build over time. It is measurable and relatable over multiple domains. In my opinion which has been developed over time through collecting quantitative and qualitative data, strength is the hardest of the core parts of our fitness to develop AND maintain. Simple reason being time and toll, the time it takes to build and the toll that takes on us physically. You can only lift heavy things so many times before we need our beauty sleep.

The positive side of strength is it is absolute. When you are strong you are always strong. You might feel more or less strong day in day out due to various circumstances, making strength easier or harder to apply in our training. I guarantee you, however, that your strength is there more consistently than any other part of your fitness. You don’t just wake up tired one day and suddenly are 20# weaker in your squat. Might feel that way, it might appear that way in your performance, but the strength is there just the same as it was the day before. You just need to find it. Finding it is what I call the GRIND.

The GRIND starts with belief, ends with performance, and must me trained like every other part of our training. It’s about proving to you and you only that you can and will find your strength. Remember, it is absolute. It is there. Think of a lift like the Clean. How many of you have had a weight you couldn’t hit for months, only to hit it one day out of nowhere. What happens next? You hit it 3 more times that day and every day we Clean for 3 weeks. Then, out of nowhere, you have a shitty day, miss that weight, then can’t hit it for weeks. You muscle up seekers know what I am talking about here, always chasing the disappearing/reappearing muscle up. With that Clean or the Muscle Up, you didn’t suddenly become weaker so you couldn’t lift it. Your ability to hit it consistently came from that amazing first time you did. Your inability to hit it later on came from that one day that created a perception of lost ability.

There is no magic supplement, no secret drill. Trust me you Muscle Up seekers, the best thing you can do to get consistent is get on the rings every day and just try. The corny saying “you miss 100% of lifts you don’t try”. It’s true as hell. Let’s take a look at a live example. Our own Stacey Kroon showing GRIND in full force here going after 305# in near blackout state.

Stacey hasn’t squatted much the last month or so, instead doing some out of the box strength building simply to break the monotony of mid summer training. This was the first attempt at singles in a long time, and her first attempt at her nemesis weight of 300# or higher, something WE chased for years.

Why is this lift so important? From this point forward she knows she can lift the weight no matter what the conditions. Not squatting for months? NBD. Tired from 4 days in a row of AM coaching shifts? NBD. Lifting alone? NBD. She literally grinded through the lift physically while grinding the belief in her ability into her head. This is why I call it the GRIND. Literally grinding the belief into our brain, the ability in your our muscle fibers. The strength is there, regardless of the situation, she just has to find it. You can only find it if you try it.

I bet none of you thought I would bring back the whole commitment to something and trust the process exercises, but here we are. The Grind is tied closely with trusting the process. If you lift 300# in a deadlift for 5 reps, you know you can lift it for 1 rep. You have to trust that fact, trust that simply attempting the lift will bring success. Our process is just a mix of 5 and 1 rep attempts, none that make any sense to you most likely, but always end with an output you control. Your quests in life are no different. We all come to many points in life where serious decisions have to be made. If we have laid the foundation (strength) and believe in what our path to our goal is (process), it’s all we can do to get there. The rest lies in our effort, our ability to stay on the problem long enough to solve it, and just keep grinding day in and day out. If you aren’t successful, keep Grinding. If you still aren’t successful, use call Clipse, they know how to Grind.

FRIDAY

BootCamp Sprint

1. 20m AMRAP
10 Jumping Pull-Ups
10 Push-Ups
10 Air Squats
Run 300m

CrossFit

Strength : Power Snatch

Find a 1 rep max

WOD : For Time
75 Pull-Ups
40 Deadlift 185/135
– Then
30 Back Squat 185/135

S : Jumping Pull-Ups, 115/75, Front Squat

L1 : Scaled PU, 155/105

Rx+: 205/150

– Pull-ups/Deadlift can be broken any way desired, meaning they DONT have to be done in order with completion. You MUST START with Pull-ups, but then can break and switch movements any way desired. THEN once all reps of couplet are done will you move onto Back Squat.

The Program

1. Strength and WOD Rx+

2. Perform 50 Pistols AFAP, note time

3. High Bar Back Squat
8×1, each rep @ 8/10 intensity

– intensity rating IS NOT percentage based. This is a “feel for the day” ranking for your intensity trying to achieve. This means an 8/10 for the same movement will change day to day based on how you feel.

4. 7m AMRAP
3 Wall Climbs + 1 HSPU after last rep
4 Hang Power Snatch 135/95 (UB)
5 Burpee + Bar MU

Some of you might remember hearing about a devastating fire in Charlestown a few weeks ago. What was just another day in late July became a devastating loss for the Holt family at 284-286 Bunker Hill Street in Charlestown as they lost their home in a 6 alarm fire. Thankfully nobody was hurt but the affects of this loss will be felt by them for who knows how long.

To most of you this is just another example of news we hear that shocks us quickly then is out of our minds forever. However, things like this always affect the directly involved people forever, so why not see it as a chance for the CrossFit community to help? Here is where we come in with some help from our neighbors at Avalon CrossFit in Charlestown. They have a big, beautiful space and are opening it up for us to co-host a fundraiser with them on Sunday, August 21 to help the Holt family. Avalon is less than 5 minutes away from CP and a beautiful facility run by great people. It’s a great opportunity to workout, meet some new CFers from another box, and help out people in need. Workout is free but cash donation (no checks) at door is very much recommended, as in don’t show up without something!

The workout will be “DT”, a hero workout that is very scalable for all levels. There will be 3 heats of 18 starting at 9:30am. You are required to sign up for a heat ahead of time and please do so here. This will be run just like Open events and other things we have done at Lando. Stacey and I will even be leading the charge in terms of running a warmup and the workout heats, as will their coach Jackson, so come on over and throw down. Woburn will be closed that day so we can support the fundraiser.

THURSDAY

It isn’t that I am so smart, it’s that I stay on problems longer – Albert Einstein

I have loved this quote for a long time. So short and subtle and saying so much.

With the Olympics going on there is a lot of chatter about the amazing athletes. Often times they are talked about as “freak athletes” with “given talent”. Let’s be real, to be that good at those sports there is certainly a lot of Mom and Dad given genetic assistance to becoming that great. However, the hard work is what makes that genetic potential develop into greatness. I truly believe the truly great in anything in life are the ones who just stay on the problem longer, who really put in the work when others go home.

Think back to high school. How often did you fail at some part of a class because it really, honestly was too hard for you to understand? I know this is a generalization, but for the most part they have levels and placement so we were in the right place based on our ability. I think if thought about honestly most of us can admit that it wasn’t so much that we weren’t smart enough to ace Geometry but rather we didn’t spend the time in the book needed to truly grasp the work.

Life works the same way, just with a lot more books than just Geometry.

THURSDAY

– Still take this as an off day if you usually do even with the new cycle starting mid week. Friday is our next benchmark.

BootCamp Sprint

1. EMOM 5m
1 Suicide Sprint
1 Bear Complex 75/55
1 Wall Climb

rest 1m

EMOM 5m
2 Pistols (each leg)
2 KB swing 53/35
2 Burpees

rest 1m

EMOM 5m
3 Pull-ups
3 Ring Dips
3 Wall Ball (2 for 1 for Rx+)

rest 1m

Run 400m AFAP

2. Find a max Push Press for 2 reps in 10 minutes, must make at least 6 attempts at working weight

CrossFit

Strength : Bench Press
8-8-4-4-2-2

– All working sets

WOD : For Time
Run 1000m
30 Handstand Push-ups
Row 1000m

The Program : Off

I have said it before and will say it many times again, one of the great things about CrossFit as a training program is it’s inclusiveness. In our community every person regardless of skill level goes through the same coaching, the same programming, the same direction. We are all in this together. If the program is designed properly, which I humbly think it is, then you can all individualize your goals to this all inclusive program.

CrossFit at it’s core is a fitness program. It is a way for getting fit. Since it’s inception and booming popularity the “Sport of CrossFit” has evolved making the overall existence of this inclusiveness tough to find. The intensity, especially at the upper level, competitor training realm, is so high that a lot of people are put off or down right scared. This leads to a segregation that many communities these days have and it’s unfortunate. This does not happen in our community!

Many of you are probably wondering why I am talking about sport and competitive CrossFit when all you care about is making it through your hour long class without embarrassing yourself or dying. The reason I bring it up as always when our programming hits a definitive point is to show how we are all on the same path. You probably notice parts in the programming each day under The Program which is our competitor training. You see that this is always in line with the daily work with some additional skill, strength, or other work. With a few Regionals athletes in our mix you likely will find yourself training with one of them in a class often. Learn from their methods, and maybe show them a thing or two. I think it’s integral to our community and each person’s fitness development to train together with a wide range of skill levels among them. We learn most from modeling after one another.

Why this is the beginning of the new phase of programming is it coincides with the actual season of the sport. The CrossFit Games just ended so I work our training season around that time period. Our first cycle of weeks, which is called a mesocycle with each week being what we call a microcycle, will be a small shift to heavier majority programming. Then the mesocycles of the fall will be heavier but noticed more so for the competitor program as they perform more volume each day. This is important for everyone since building a base of strength kick starts our metabolism, something we all can use coming out of the summer, and sets a good base to build off of for our ever improving fitness.

It’s a while down the road so not needed to focus on, but after our strength biased phase we go to a portion of training where we apply that strength to more speed and skill focused work. Again, this is noticed more at the competitive level because of their volume and goal demands, but everyone taking classes gets the benefit of our very specific, directed programming. The work you perform each day is something I take great pride in and put a lot of time into. You trust me, trust us with your fitness so I demand we give you the best in programming, coaching, and facilities to do it in.

Last and very important is don’t worry about any of this! Keep enjoying what you do at the box each day. If you miss parts, days or even weeks/months, the great thing about my program is you can jump in any time and not miss a beat. This is an evolving, double back program, meaning we are always building on what we have created in ourselves but cycle through the main lifts on a routine so always come back to our base, weekly and monthly.

Whether a beginner or a competitor, focus on getting back in here and getting your lifts and benchmarks in the next few weeks. Competitors it’s time to get ready for the fall!

2016-2017 starts….NOW!

WEDNESDAY

Strength.com is where you need to go to order your supplements. Use the CFL portal, linked here but also in the MEMBERS tab at the top of the page to get 10% off all products.

BootCamp Sprint

1. Low Bar Back Squat
– Find a max Low Bar (1 rep) in 15 minutes

2. Conditioning
Row 750m
Run 600m
100 Double Unders/Single Unders

CrossFit

Strength : Low Bar Back Squat
– Find a 1 rep max, warmup with : 5, 5 @ 60 and 65% 1rm, 4 @ 70%, 3 @ 75%, 2 @ 80%, 2 @ 85%, then 1s increasing.

WOD : 12m AMRAP
5 Squat Clean 135/95
Run 300m
5 Squat Snatch 155/105

S : 75/55, Power Snatch + OHS
L1 : 115/75

Rx+: 165/115

The Program

1. Strength and WOD Rx+

2a : Romanian DL 5×3, heaviest able, rest :60
2b: Strict TTB, 5×10, heaviest able, rest :60

3. 5m AMRAP (wear weight vest)
5 Pistols (each leg) 
5 Box jumps 24/20
20 Mountain Climbers (10 each leg)

TUESDAY

BootCamp Sprint

1. For Time
50 Russian Twists 35/26
50 Russian Swings 35/26
50 Single Arm Thrusters, 25/25
50 Situps

CrossFit

Strength : Push Jerk
1-1-1-1-1-1

WOD : 11m AMRAP
35 Thrusters 95/65
35 Hang Clean

S : 65/45
L1 : 75/55

Rx+ : 5 Lateral Burpee Over Bar every drop

The Program  : No extra work

MONDAY

BootCamp Sprint

1. 2 Rounds
75% Intensity:
Run 400m
10 Squats
10 Push-ups
10 Situps
10 Pull-Ups

rest 1:00

Round 2 @ 100%

2. 5 Rounds
5 Bench Press
5 Power Clean 
5 Burpees

Pick weights you can move relatively well but difficult unbroken.

CrossFit

Strength : Front Squat

3-3-3-3-3

– Work relatively light focused on Wednesday 1 rep max Low Bar test

WOD : For Time
Run 400m
40 Squats
30 Burpees
20 Situps
30 CTB Pull-Ups

L1 : Scaled/Jumping Pull-Ups

Rx+: Muscle Ups (10) for CTB

The Porgram

1. Strength and WOD Rx+

2. EMOM 15m : 3 Squat Clean

3a: 5×3 Good Morning, rest :60
3b: 5×15 GHD Situps, rest :60

– get ready for testing start Wednesday

CROSSFIT LANDO IS CLOSED FOR SUNDAY, AUGUST 7TH

WE WILL BE OPEN AGAIN ON MONDAY, BOTH LOCATIONS

CROSSFIT LANDO IS CLOSED BOTH LOCATIONS ON

SUNDAY, AUGUST 7

THANK YOU!

SATURDAY

STRENGTH: Front Squat
5-5-5-5-5

WOD : 3 Rounds
25 Thruster 75/55
25 Power Snatch 75/55

The Program

1. Strength and WOD

2. 5 Rounds
5 Stone to Shoulder heaviest able
5 Bench Press, heaviest able UB

3. 5 Rounds
3 MU + ME Top of dip hold + ME MU

– rest 2:00 between efforts

Hero WOD time. Time to get in, put the work in for a fallen soldier who gave the ultimate sacrifice. Sore, tired, too early, too late, hungry, whatever, nothing is a reasonable excuse here. Get in, do the work. This one is special.

Lieutenant Andrew Richard Nuttall, 30, from the 1st Battalion Princess Patricia’s Canadian Light Infantry (1 PPCLI), based in Edmonton, Alberta, serving as a member of the 1 PPCLI Battle Group was killed by an improvised explosive device that detonated during a joint foot patrol near the village of Nakhonay in Panjwaii District, about 25 km southwest of Kandahar City on December 23, 2009. He is survived by his parents, Richard and Ethel Jane Nuttall.

 

HERO FRIDAY

BootCamp Sprint

1. “Nutts”, BootCamp Style

10 Push-ups
15 KB Deadlift 70/53
25 Jumping Squats
50 Jumping Pull-Ups
75 Wall Ball 14/10
100 Singles
Run 200m holding 45/35 plate

CrossFit

HERO WOD: “Nutts” : 30 Minute Time Cap

– Your goal should be to finish this workout, NOT to do it RX or close to it. Its a lot of work and skills. Be Smart!

10 Handstand Push-ups
15 Deadlift 250/185
25 Box Jumps 24/20 (full stand)
50 Pull-Ups
100 Wall Ball 20/14
200 Double Unders
Run 400m carrying plate 45/35

Scale appropriately. Your coaches will go through and teach each movement and go over scales.

The Program

1. “Nutts”

2. 20 Minute Running Clock
Min 1-10 : 2 Split jerk EOM
11-20 : 1 FS HSPU + 50′ HS Walk + 1 FSHSPU EOM
– can be used as skill session for FS HSPU or HS Walk

3. 21-15-9
GHD Situps w Medball 20/14
GHD Hip Extensions MB behind head
Sotts Press 45/35
Walking RDL (alternating) 70/53 KB each hand

Demonstrating Excellent Extension on the Clean

Reminder : The new training season starts Monday of next week. This means fun and exciting times. Retesting max lifts, some benchmark WODs, and finishing your quest to setting new fitness and health goals for the rest of 2016. This is for ALL members not just “athletes” looking to compete. Remember FOCUS.

For you serious athletes out there, the competitor program will start with a ramp up period for August. This means if you have been “taking it easy” but are serious about your standing as an athlete, individual and/or team for CFL in 2017, it’s time to get back to serious shape. Use the next month to get yourself mentally and physically prepared for serious commitment. For you CFL veterans this is going to be 

THURSDAY

BootCamp Sprint

1. “Christine” : 3 Rounds
Row 500m
12 Deadlift @ BW or proper scale
21 Box Jumps 24/20, proper scale

2. Core Finisher
3 attempts at max L – Sit Hang (accumulated) during 1 min round, rest 1 min after each

CrossFit

Core Warmup : 3 Rounds, 2:00 work / 1:00 rest 

20 Toes to Bar or scale for largest UB attempts
Forearm Plank Hold remainder of 2:00

-Score is max accumulated forearm plank after TTB 

WOD 1 : 6m AMRAP
10 Box Jumps 24/20
10 Hang Clean 95/65
10 Shoulder to OH

L1 : 75/55

Rx+: Barbell UB

Rest 4 minutes

WOD 2: 6m AMRAP
Row 600m
8 Wall Climbs
AMRAP Overhead Squat 135/95 with remainder of time

– score is total OHS

The Program : Off Day

This is it. This is the year. This is the week. This is the day.

I’m making Regionals. I’m going strict Paleo 5 straight days. I’m starting my diet.

It’s so easy to make our goals especially when we are riding a high post WOD or a few beers deep with friends on a Friday night.

Then we wake up.

I won’t even ask for the imaginary show of hands for how many have done this and how many times. I am an extremist so I know that my 500 times this year alone is about 5x more than everyone else, so that still leaves for 100x out of all of you. Let’s face it, during these high times we are a combination of Superman/Wonderwoman for the overall superpowers, the Hulk for ability to instantly channel rage into heroic strength, Leonidis from Sparta for overall badassery and leadership skills despite odds of certain death being crystal clear. Waking up in 6 hours to meal prep before work, hit that 3 mile run loop you mapped out 8 months ago but haven’t quite gotten around to running it yet, skipping the DD breakfast sandwich and doing the egg white omelette you swore was going down every Monday since you started your current job 18 months ago, all of these things are so easy you basically already did them when your head hits the pillow the night before.

And then we wake up.

I’ll be honest I don’t have the secret as to how getting up out of bed once you wake up happens, but I have a trick or two. Our man Shimps says it best : Make it easy!! It’s beating a dead horse I know but the biggest problem with our goal setting is we make it way too hard way too soon. If we are being 100% real here then let’s all accept that simply getting out of bed should be a goal itself every single morning. Small, bite size accomplishments are the rule of thumb for the first 45 minutes after wake up. Make them manageable in this way and just see how accomplished you feel by the time your AM pick me up hits.

We are beings driven by rewards. Few of us can just put our head down and charge ahead with no end in sight and no positive reinforcement coming. It’s why we all found our way here is it not? There’s no shame in it either. Life ain’t easy, so make it easy when we can.

Now this isn’t a call for pussification and acceptance of soft. This is an honest attempt at making the 3 mile run happen because it feels so much more realistic when you have already knocked 5 things off your morning to-do list. Who cares that they are 1) get out of bed 2) make bed 3) brush teeth 4) have 1-3 done within 10 minutes of alarm going off 5) no work related activity for at least 20 minutes after #1.

Remember this. When it comes to our commitments we are all making for the next few months, it doesn’t matter how we get them done, just that we get them done. It makes that look back at the process all the more positive when you are standing on the podium and not with the crowd of runner-ups.

WEDNESDAY

BootCamp Sprint

1. General Warmup with Coach

2. 4 Rounds, each movement performed for 45s with 15s transition to next movement

Hang Power Snach 55/35
Lateral Bar Hop (Full Squat Jump for Scaling Up)
Push-Ups
Sit-Ups

CrossFit

Strength : Clean Complex
EMOM 12m : 1 Power Clean + 1 Front Squat + 1 Power Clean
– Clean to FS must be fully stood up clean before squat

WOD : 9 Rounds
14 Double Unders
12 Wall Ball 20/14
10 KB Swings 53/35

S : 28 Singles, 9′ WB, 35/26
L1 : Count attempts for DU, Scale weight not height for WB

Rx+: 70/53 KB

The Program

1. Strength and WOD Rx+

2. Barbell Conditioning : Overhead Squats
Perform 4 reps for 4 sets, working E30s style. After the 4 sets, rest for 90s, then repeat. 4 Total rounds, weight as able. Try and increase after each 4 set block.

3. 7m AMRAP
2 Snatch High Pull 70-80% Snatch
2 Hang (below knee) Power Snatch
12 GHD Situps

Immediately after 7m perform 30 weight pistols, heaviest able constantly moving.

4. Run for 15 minutes constant pace

Follow

One

Course

Until

Satisfied

I asked everyone to focus on something to be your commitment for the next few weeks. The biggest problem with goals and things like that is people make them way too difficult. Not just in terms of hard to achieve but in terms of singularity and focus. So I decided to whip out my favorite goal making acronym : FOCUS.

The hardest thing about this whole process is in about a week or two, maybe 3. After all the check ins and excitement are over, suddenly you have to wake up with just yourself. And your goal. Then what? How do you make sure you keep crushing towards it? You are the only one to make sure it happens.

So think about FOCUS.

As promised for last night, tomorrow night we have a long blog about such coming. Be ready…

TUESDAY

BootCamp Sprint

1. Run 200m, rest 1:1, 4x

rest as needed

2. For Time
20 Front Squat 75/55
20 Bar Facing burpees
20 Thrusters 75/55
20 Bar Facing Burpees
20 Squat Clean
Run 200m

CrossFit

Strength : Push Press
5-5-5-3-3-3

WOD : 15m AMRAP
20 Muscle Ups
then AMRAP
5 Thruster 155/105
Run 200m

S: 60 Jumping Pull-ups for MU, 75/55
L1 : 50 Pull-Ups

Rx+: 185/135

The Program

1. Strength and WOD Rx+

2. 50 Back Squat 95% arm
– E90s perform 2 stone to shoulder, heavy

MONDAY

CrossFit

Strength  :  Low Bar Back Squat
6×1+2, 1 with 5 sec pause

WOD : For Time
55 CTB Pull-ups
35 Front Squat 115/75
25 SDLHP

– Break work any way desired, any time

S: Regular Pull-ups, 75/55
L1 : 95/65

Rx+ : 135/95

The Program

1. Strength and WOD Rx+

2. EMOM 20m
O: Yoke Carry, 50′, max no drop
E: 3-6 Weighted Pistols

3. Deadlift, sumo position
3-3-3-3-3

Be sure to check back Sunday night for thoughts on our next step in making our commitments for the new training period. If you are behind the 8 – ball on this, it’s time to make a commitment to something you want out of your health and wellness. Next we see how we do this through peaks and valleys.

SATURDAY

Strength : High Bar Back Squat
5-5-5-5-5

WOD : Partner WOD
100 Box Jumps 24/20 (full stand)
10 Wall Climbs
Run 800m, 200m increments
8 Wall Climbs
60 Wall Ball 20/14
6 Wall Climbs
40 MB Squat Clean
4 Wall Climbs
20 OH Lunge

The Program

1. Strength and WOD

2. 20m EMOM
O: sled push, max weight to push for 30s
E: ME HSPU, 2 strict + 2 kip, max deficit able

3. 100 GHD situps AFAP

Happy Birthday to my little bro, Ryan Landes!! Many of you Woburnites know him from the OG days when he rolled deep with the Putnam crew. While he isn’t a member anymore he is with us in spirit every day we do front squats, cleans, overhead squats, or anything else that highlights his amazingly bad front rack and OH mobility.

The pictures above speak volumes about my life with my family, specifically with the maniac I have as a best friend, best man, and younger brother. He is the kind of guy who would wear an American flag onesie for an entire round of golf at your 2nd bachelor party (never took it off), will double up for Halloween without a doubt to complete the GnR look we always talked about, and bottom line be there for you, your significant other, and anything else important because you are family, and to him that is all that matters. I am blessed with an amazing family that is supportive and an absolute blast from top to bottom. My best friends all rest right in my family tree, and Ryan as the middle child in a way holds the siblings all together from his central spot.

Ryan, the Ry-man, has been a special guy to me for many years. The older we have gotten to closer we have become and he is one of if not my biggest supporter in the CrossFit game. He holds the record for “bring a friend” rolling in with 12 people on night 1, literally 1st active class, and signing them all up. A perfect way to exemplify how Ryan views family and the relationship between that and others in his life is how he dealt with a long distance girlfriend coming up to visit for weekends a few years ago. They happened to be weekends where one had a Saturday team CF competition that Stacey and I competed in (and won) that he wanted to see. He did, and so did the new GF who had no idea what CF was. A few weekends later happened to be the CF Lando 1 Year Anniversary party. She was there of course. Testament to her as well, though she isn’t around any longer…

I could go on for pages. He’s a fantastic person, incredibly successful but humble to death, and someone you want in your corner all day. If you are a good person you never have to worry about asking him to be in your corner, however, because he will already be there.

Happy Birthday Ry-Man! The Kettle – Ho doesn’t know what’s coming on Saturday!

FRIDAY

BootCamp Sprint

1. 1 Minute (ME during minute) each movement, 3 times through list, 15s transition between movements

– Wall Sit
– L Hang (pull-up bar)
– 1/4 Push-Up Hold

2. Conditioning
100 Air Squats
50 Jumping Pull-Ups
50 Barbell Push-Press 75/55
50 Situps
100 Russian Twists w MB

CrossFit

Strength : Snatch

Find a 1 rep max in 20 minutes

WOD : For Time
100 Burpees
– Every 10 reps perform 1 Squat Snatch 165/115

S : 75 Burpees, 75/55 Power Snatch + OHS
L1 : 95/65

Rx+: 185/125

The Program : TBD

Yeah I’ll boast a bit here but we work decently hard here, at least now and then. Our coaching staff was pretty darn good but it recently got a darn bit better.

I am thrilled to introduce my wonderful wife Sarah Landes to the coaching staff!! Sarah has been coaching at both locations for a little over a month and is getting more and more involved. She is also your lady when it comes to nutrition. She has only 6 of 20 spots left for nutrition clients left so if you have been thinking about getting the most from your food, now is the time.

Sarah is a 4x qualifier for the CrossFit Games Regionals, three times competing on a team (2x-CF Route 1 and CF Lando) and once this past year as an individual. She is an incredibly well rounded athlete shown by how she was a pro card earning Figure competitor before getting into CrossFit. Her wide range of experience in fitness makes for being a great coach both in classes and nutrition. Check out her bio going up in the next day or two to read more about Coach Sarah.

Come in both Woburn and CP to take a class with Sarah and email her [email protected] for nutrition help.

THURSDAY

BootCamp

1. Run 400/300/200m, rest 1:1, 3x

– Scale appropriately. Should be 3:30 max for entire work/rest round

2. 10m AMRAP
10 Ring Push-ups
10 Mountain Climbers (EACH SIDE)
10 KB Standing Oblique Crunches
10 KB Swings 

CrossFit

Strength : Power Clean

Find a 2 rep max

WOD : 12m AMRAP
5 Power Clean 135/95
5 Ring Dips
35 Double Unders
20 Situps

S : 65/45, 5 Pushu-ups for Dips, 70 Singles

L1 : 95/65, 20 Double Unders

Rx+: 165/115, dips from MU

The Program : Off

This book is one I recommend highly. I read it when it came out 10 years ago and was moved to paralysis on many occasions. I went through a bleeding heart phase like many in their mid 20s coming from a liberal college education and well to do white upbringing and focused my misery on Africa. Many years of my life went into raising money and awareness for the crises in Darfur, Liberia, Uganda, Somalia, and whatever other place I spent countless nights crying over the injustices ravaging the people there. Hotel Rwanda nearly broke me, and if you are a fan of that event then you must read this book as well. Get the tissues and the hatred ready.

Anyways, grab both these books and read them. The first book, the Eggers one, is more story like and a bit lighter though still tough in subject matter. The one on Rwanda in the link is heartbreaking at best, life altering at worst. The latter was my gateway into this part of my life. Maybe it was the catalyst to really getting into it while a class I took in college was my gateway. That book changed me forever and for good.

I truly believe in karma as my governing force in life. I don’t just see it as checks and balances but also linking our lives together. I believe what I learned about myself during this time wanting to save all of Africa and the Caribbean shaped me for later parts. How I am still trying to figure out.

It’s all meant for a reason. Finding out what is half the fun. I think.

WEDNESDAY

BootCamp Sprint

1. For Time
20 Cal Row
20 Hollow Rock
20 V Up
20 Hollow Rock
20 Lemons
20 Hollow Rock
20 Situps
20 Hollow Rock
20 Burps
5 Wall Climbs

2. Muscle Conditioning : 12m Time Cap
7-6-5-4-3-2-1 : Press 50% BW
1-2-3-4-5-6-7: Strict Pull-Ups

CrossFit

Strength : Squat Clean and Jerk
Squat Clean + Split Jerk + Squat Clean + Push Jerk  + Deadlift

– Must be unbroken. Aim for 5-6 sets. Focus on each rep perfectly

WOD : For Time
100 Double Unders
50 Pistols (alternating)
50 Double Unders
25 Pistols (alternating)
25 Double Unders

S : 150 Singles, scaled pistols or air squats
L1 : 1/2 double unders, scaled pistols

The Progam

1. Strength and WOD

2. 50 Overhead Squats 205/145
– Every 2 minutes 2 Single Arm Squat Clean (from floor), heaviest able

Its not about perfect. Its about EFFORT. And when you implement that effort into your life. Every Single Day. Thats where transformation happens. Thats how change occurs. KEEP GOING. REMEMBER WHY YOU STARTED. 

If you haven’t picked your commitment “thing”, time to get it done. If you aren’t aware of what this is, your goal this week is to pick something you have to commit to that would require relative significant change in your allocation of time each day. Something like consistent attendance at the gym, clean eating every meal every day, or just posting in WODify every time you attend. Whatever it is you must declare to yourself that you are in fact committing to this “thing”. This week kicks it off and we go from there. This is important because as the days get tough we have to remember why we started.

More coming. Pick your commitment.

TUESDAY

CrossFit

Strength : Push Jerk
3-3-3-3-3-3

– Hold the last rep for 3 seconds in catch

WOD : For Time , 8 Rounds
80 Reps total, you must follow this breakdown
– 5 Squat Clean Thruster, 135/95
– 5 Squat Snatch

EMOM 6 Bar Facing Bar Hops

15 min cap

S : 75/55, Power Snatch, 2 Hops, 60 reps (6 rounds)
L1 : 95/65, 4 Hops, 70 reps (7 rounds)

Rx+: 155/105

The Program

1. Strength and WOD Rx+

2. Snatch Work : EMOM 15m
1: 3 Power Snatch
2: 2 Below Knee Hang Squat
3: 1 Squat (from floor)

– weight can change any time. Don’t have to be TnG.

3. Snatch Deadlift : 4×3, at least 110% 1RM

4. 30on 30 off, 10 rounds
Burpee Box Jumps, holding DB throughout 55/35

Make one commitment this week to your health and wellness. It can be a number of times making it to class, a number of good diet days in a row, or even something like recording every detail of every day in WODify. Rational and attainable are two integral parts to successful goal achievement. Simply put, “make it easy”. Nothing says our approach to commitment on a Monday has to be like a heavyweight title fight. Pick one thing, commit to that thing, and track it every day. We will come back to it tomorrow and throughout the week.

MONDAY (Bridge Week)

– This next 10 days of training is a bridge week into the new season. These are fun days, a bit different days, some PR days, some crazy days, some throwback days. All important days, and all days to focus, look ahead, and reflect. All days ripe for cliche too, so read on my friends.

Boot Camp Spring

– WARMUP : Run 400m, 30 Toes to Bar or scale, Run 200m, 30 Situps

1. 3 Rounds, 2 min on / 1 min off
1 Wall Climb
3 Push-Ups
5 Burpees
7 Air Squats
9 Lunges

2. EMOM 10m
3 Deadlift, 2 Squat Clean, 1 STOH, increase as able

CrossFit

Strength : Squats
– 10 Minutes for each section. 4 Sets of given rep scheme in 10 minutes.

1. Front Squat
5 Reps

2. High Bar Back Squat
3 Reps

3. Low Bar Back Squat
1 Rep

WOD : 6 minutes to complete the following work. Score is time. If not completed then 6:00 + 1 second for each rep not finished. Also add 1 burpee for every rep not finished immediately after WOD. Run counts for 2 reps each.

21 Thrusters 115/75
15 Deadlift
Run 200m
9 Lateral Burpees Over Bar
15 Deadlift
21 Front Squat

S : 75/55
L1 : 95/65

Rx+: All bar UB

The Program

1. Strength and WOD Rx+

2. EMOM 20m
O: 1-7 MU…see where you are at here. Treat each set like its the only one, no worry about before or after minutes. 
E: 1 DL, heavy as shit, + 2 weighted pistols (1/1), heavy as shit

3. Core
30 GHD Situps AFAP
rest 1:30
15 GHD sit-ups with 5s hold at parallel both ways
rest 1:30
30 GHD Hip Ext.
rest 1:30
15 GHD Hip Ext. 5s hold at parallel both ways.

10am CrossFit only with Jack in Woburn

SUNDAY

Strength : Squat Jerk/Snatch Balance
5×1, choose 1 

– Have fun playing with one of these  movements. Both are similar in that the require quick extension and release of the hips through that extended most point through the floor while moving to position to support in squat or close to it. Practice, stay light, have fun!

WOD : Tabata (:20 on :10 off) 6 Rounds each movement. Finish all rounds before moving on.

– Score is TOTAL of 2ND LOWEST SCORE for each round (throw out lowest round). 60s transition after every 6 Rounds during which you can collect reps for score of Double Unders/Single Unders (2 for 1). Must perform at least 30s of attempted work each transition time. 

1. Deadlift 225/155
2. Front Squat (squat clean counts), 185/135
3. Row (cal)
4. Situps w MB 14/10, must touch floor over head then PAST toes

S : 75/55, situps no MB
L1: 155/105

Rx+: 225/155 Front Squat

Saturday is the day to bring the friend that has to listen to you talk about Crossfit constantly.  Your friend hears about your bruised collar bone, your PR’s, your hydration levels, the protein you are buying, how you cannot get out of dresses, and how good your butt looks now – this is your chance to bring them in and see for themselves what you are talking about!!

CANAL PARK :  Slight change for today only – There will only be ONE class at 10:00am!!  Doors open at 9:45am!

Woburn:  Class at 10:00 – gym opens at 9:30am and closes at 11:30am.

Saturday July 22nd

Strength:  Back Squat 

5-5-5-5-5

WOD: 15m Partner Workout

200 Air Squats (non-working partner has to hold bottom of a squat)

       then AMRAP:

30 Push Ups (non-working partner has to hold top of push up)

20 Deadlifts 185/135

Word/Phrase #2 on the most over used/mis understood in CrossFit list is “trust the process” or just the “process”.

Trust the process. Not just for the super fit friends in our midst. I use this constantly and maybe 3% of the people I work with are elite athletes. The process is every step start to finish that goes into the steps to accomplish something. In our world here it is the programming, nutrition, recovery, and various mental skills that go into making us more fit. Cool or scary depending on your position in the view on life pool, this is a never ending process during our conscious living years.

(After that last sentence we’re lucky if I finish this post before total existential breakdown ending in me naked on Yawkey Way. Sarah call my Mom). 

Trusting the process ain’t easy (especially if we don’t know what it means). I am experienced enough and went through it recently enough myself to know that the situation of joining a fitness community like ours is whacked to a point considering how much this all means to us (our gains) and the lack of control we end up having. You walk into a gym where you most likely know nobody, and in a lot of cases know nothing about what goes on here, and are greeted by some gigantic skin head looking dude, or one of two jacked, freak athlete chics, or if you’re lucky an insanely lovable mini dog demanding you take his offering of squeaky toy/bully stick/half chewed rawhide, then if sprints are in the warmup most likely he will run you down like he’s trying to heard you/tear you to pieces.

We got quite the mind-f**k going on here for intros.

Within 10 minutes you are forced into a group doing things you never have done and never thought you ever could/would/wanted to do. Yet there you are, and suddenly 30 minutes into your first class have fought off puking once already (50-50 successful or not) and realize as everyone moves up and down with pieces of metal on their back while bones, ligaments, and joints crack and pop as people complain about soreness and pain with smiles that yes, you are now in a cult. But it’s the best cult ever and you are going to love every part of it by the time the 60th minute goes by (or in classes taught by Stacey, the 66th-75th minute depending on coffee intake).

The above clearly is comedy reflecting life because it’s so true. I know because I see all of you start your journey (and curse you when you leave). We all do. We know all your names, when you started, and give me 5 minutes and that will include where you live, work, and your goals. Remember that when you want to cancel..

Experience says that somewhere in the next 6 months of your tenure here you will hit the end of the beloved Novice Effect where every day is a PR, every time on the scale is lost weight, and every near death experience in a WOD is met with desire for more. Eventually that all stops happening and the first “what the f**k am I doing here” goes through your head during a 6:00pm Friday night class when your phone is blowing up with EMOM texts from friends and family about where you are while they are making themselves less fit and having more fun than you are getting more fit also seemingly getting less fit more often than the opposite so why the f**k are you holding a barbell and not a beer.

This is where trust comes in, and again it ain’t easy. Where I differ in my demands for trusting the process isn’t just that you should trust it and that’s it, that you should assume we all know what we are doing and if it’s not going well then it will eventually (so quit emailing me because I am clearly too busy to respond doing other things pertaining to my job like answering emails from members). Hell no. Trusting the process, or asking/expecting you to do so is a two-way street, and really is dominated by the constantly evolving nature of the process itself. 

Everyone even CrossFitters plateau. 90-10 Perfect Paleo – whatever you want gradually gets flipped and dedication gets sidetracked by that thing called life. Trust that the process must be changed. Trust that your coaches have the knowledge and most importantly THE DESIRE to help you change the process however you need it. Trust that if you give us the time we will show you this is true and we will help mold the process. If you started out as a totally unfit, unathletic, 2-3x a week member who 6 months later became a daily, super athlete compared to your previous self, you better believe your process needs to change. Nutrition, recovery system, mentality, everything that makes up your process. Trust in the change and that change is OK.

Hopefully the change happens because you are improving but it goes the other way as well. I will speak to this with brutal honesty that every time I look in the mirror I see another step in the slow death of a once somewhat respectable 30 something athlete. I always joke about the life happening thing but it really does and it really screws up our process. I opened another gym, somehow didn’t realize how much time that was going to take, and proceeded to gain 50 pounds in a year. Now I stand here fighting for my fit life, struggling daily with the emotions I thought I forever rid myself of 6 years ago when I for the first time ever didn’t worry about what I wore, who I changed in front of, going to the beach. It’s an awful feeling being thrust back in time to those fragile confidence days, but life happens. Where our trust is needed when we go off the rails is that we can get back on somewhere down the line. Trust me when I say it is difficult and gets harder the longer we let it go, but the process can always be tweaked and doesn’t mean it’s forever ruined.

If anything I would say that trusting the process means knowing that nothing lasts forever and our fitness lives are absolutely held to this maybe more than anything. The most obvious is we get older, our body and demands of that body change, and while we hopefully get healthier from this process inevitably our ability to do what we want here will change. Jobs change, family changes, hopefully all for the better, but the one thing that I still haven’t figured out how to change for the better is making days longer. Therefore the give and take of life always ends up taking something out of this life.

Trusting that the process will always be there in some form is the ultimate goal.

THURSDAY

CrossFit

Strength : Barbell Complex…bar on back
1 Lunge (each leg)
3 Squat
1 Good Morning
3 Squat

WOD : 10m AMRAP
4 Minutes Max Row (distance)
3 Minutes Max KB Swing 53/35 (OH)
2 Minutes Max Goblet Squat
1 Minute Max Burpees

S/L1 : Scale weight, can be done regular Air Squat

Rx+: 70/53

The Program : Off

WEDNESDAY

BootCamp Sprint

1. Tabata Core : 4 rounds through list
Dragon Flag
Windshield Wiper
V/I’s, feet 6″ off ground (think of the shape of the letter with your legs)

2. Conditioning
21-15-9
Row (Cal)
Deadlift 70/53 KB
Jumping Squat
Jumping Pull-Up

CrossFit

Strength : Power Clean
EMOM 12m : 3 Reps

WOD : 12-9-6-3
Power Clean 135/95
Thruster
-Run 600m after each round

The Program : TBD

1. Strength and WOD as written

2. High Bar Back Squat
a, EOM 2-2-2-2-2, then rest 5 full minutes
b. EMOM 2-2-2-2-2, same weight as last set above and stay strict, rest 5 full minutes
c, EMOM 1-1-1-1-1-1, 5s pause in bottom, heaviest able (can increase)

3. AFAP
25 Push-ups
50 Burpees
25 Push-ups
50 GHD Hip Extensions
25 Push-ups
Run 400m

* Kip allowed

– Wear 20/15 weight vest entire time

Incredibly already into the end of July and our last few BAFs of the summer. This Saturday both gyms will be running 1, 10am class that will be an Open House like, 2 coach lead, huge group session that will be absolutely awesome. Bring your friends, family, animals, pets, and aliens to introduce them to the best program (CrossFit – general) and community in Boston (CrossFit Lando) that just recently won it’s 2nd in 2 years “Best of Boston” award for Best CrossFit Gym (they actually call it “Studio” but who’s counting?) from Boston Magazine. One of these years I’ll actually know before someone else tells me. Either way I’ll take it.

Things to remember for BAF days.

– Your Fs need NO experience with CrossFit or fitness but it is encouraged that they at least are working out a bit currently since you know what our classes are like. It’s nothing to do with us wanting to coach newbies or not, it’s all about them having a good first experience mainly in the name of physical enjoyment. Nobody likes puking at 10am on a Saturday unless you’re in 1) Vegas 2) Nantucket 3) South Beach 4) Columbus, Ohio on graduation weekend for OSU when your parents are arriving in 5 minutes and you’ve spent the week sleeping on your brother’s couch and woke up with a steak and cheese + chicken fingers + marinara sauce + meatballs on your chest. If they are not doing any fitness currently please make sure you let us know when you arrive.

The programming for these days is always more basic similarly to intro days. This doesn’t mean “easy”, just no muscle ups or squat snatches or 20m AMRAPs of HSPU. You will get challenges and so will they but they won’t be intimidated by what we ask them to do. They WILL get more attention from coaches as well. 

– You get $10 off your next monthly charge if they sign up for a month or 10 pack+. BAM!

– They don’t have to sign up for you to bring them, but if they’ve been before they will be charged a drop-in. While BAF days are meant to promote our program and bring in people to expose them to the great community you all built, it isn’t meant to just be a stop in for people to mix up their workouts here and there. While I feel we do a decent job controlling the chaos on BAF Saturdays they do tax the system from space, equipment use, and coach time with participants. It isn’t fair to you, regular paying members, if once a month a person repeatedly comes in and works out for free with no intention of adding to the community. Please if you are bringing a friend who has been here before, whether on a trial class or a BAF day, know that they will be asked to pay the drop in fee if they are not signing up for a membership THAT DAY. If they intend on signing up but for whatever reason don’t on Saturday they will be charged, no exceptions. I know we all get it. Let’s keep CFL Great.

Kyle get back to work. 

TUESDAY

BootCamp Sprint

1. Row 2000m AFAP

rest as needed

2. 15-12-9
Situps
Russian Swings
Supermans
Russian Twists
Scissor Kicks

CrossFit 

Strength : Press
3-3-3-3-3, hold 5s at top of each rep

WOD : 20 Rounds
5 Push-ups
5 KB Swings 53/35
5 Double Unders

-RX = all rounds done with each movement UB. Meaning knees don’t touch on push-ups, KB done non stop, DUs no stop or trip up. Any break means restart entire round. 

S/L1 : 15 Rounds
RX+ : Clapping PU, 70/53

20 minute time cap

The Program

1. Strength and WOD Rx+

2. Bench Press : 5×5

– 5 weighted pull-ups between sets

3. 7m AMRAP
3 Snatch 185/135
5 HSPU (strict)
1 Legless Rope, 15′

My Beautiful Ladies and Gents

This past weekend many of us in the Lando community got to celebrate the union of Kyle Hicks and Lauren D’Ariggo (pretty sure now Lauren Hicks). Both of them have stories with me, my family, and my business that in my mind explain what community in relation to CrossFit actually means. Strap in everyone, because here it comes.

First the quick stories as how they pertain to my rambling, and they involve Kyle’s evolution as a coach and Lauren’s evolution as a member and friend. Why I feel this exemplifies what community means is because their stories are both ones of evolution, education, and symbiotic existence that breaks down barriers of status and labels.

As a coach Kyle has come a long way. I’m known to write things that come off way stronger than I intend so let me preface this with never was Kyle a bad coach in my opinion. I just am very particular, and honestly much in step with Stacey’s views as well, about what I want out of my staff. (Hey, back to back Best of Boston awards, I think there’s something there…mostly in the name Stacey Kroon…). Anyways, Kyle was a coach for about a year at another gym and he did an amazing job with what he was given from a leadership standpoint.

Lauren could be similarly described in how she started as a member here in that she was definitely a newbie. I smile when I think of both of their stories but especially with Lauren because for whatever reason I vividly remember all our interactions, from her coming to our Grand Opening at Woburn to her first intro class to finally committing. All in all I think it was a 3 month process. She certainly did her due diligence! Here is where I get in trouble, but if you saw her now you would be shocked at how she started from a physical standpoint. The ripped, tenacious, heart on her sleeve fitness lover you see now was a timid, quiet, and a bit soft around the edges woman. Nothing about her when she came to us was bad or wrong, and who am I to judge or comment on anyone physically. But she came to us for a reason and she worked on that reason from day 1 with tenacity. Her transformation has been astounding to where she is now a staple of our community, a leader in the gym and outside, and a great example of how hard work gets you what you want to both veteran and newbies. This past weekend and the weekend of her bachelorette party show just how much this is true, where 20+ girls from high school, college, and CrossFit all came together to celebrate her.

What gives me the most joy with this development is how she and my wife Sarah have developed a friendship that is truly one of love and care, a BFF situation that we all know to be rare once getting to our age. People close to us know there have been some difficulties in our personal lives that were compounded in difficulty because it seemed a disaster always happened right around the time of an event of great joy. New business opening/loss of job, wedding/health problems, the timing is almost funny if it wasn’t really bad for both of us and equally distributed. Lauren’s friendship I know for a fact helped buoy my wife through so much of this and I will always, always love her for this.

My man Kyle has gone from coach I cringed evaluating to one I have grown to expect the random member email telling me how great a job he was doing. The one thing that Kyle had without any of our coaching was his personality, the warm always positive heart driven guy we all have grown to love. If anything Kyle is one of the most positive people I have ever known. He might be the only person who has made me feel uncomfortable and bad about myself in seconds without saying a word, an interaction that included my internally fighting off wanting to fire him, punch him in the face, bite him, and kick him in the leg during a roller coaster 5 seconds of time during which he smiled and stayed silent. Moral of this total story : Great people who have enriched us all while being enriched themselves, contributing to the greater entity that we have developed an understanding of being called a community.

So again here we are, that word community. What is community pertaining to us? To me there’s one word that pertains to all definitions I end on : Evolution. A constantly evolving entity that every stop along the way brings it back to it’s roots in some way. People, programs, locations, leaders, staff, members, goals, always evolving yet coming from the same method or place. With us it’s CrossFit Lando.

Education and development is in there too. The CrossFit community is constantly changing. Look at it on the grand scale. When I started CrossFit a partnership with Reebok would be laughed at, universal Regional competition unheard of, tens of thousands at the pinnacle event mocked, yet it all happened. Us who were involved then experienced the evolution of CrossFit entirely, that big bad corporate was not only not evil but a partnership that brought our sport to levels we never dreamed of, and all in about 8 months. With this development brought so many things, some bad, but so many good, the most important in my opinion being the expansion and broader osmotic flow of education and information. New athletes, new coaches, even entirely new sports in our community has been a HUGE part of the education and development of our everyone who identifies as a CrossFitter. While the respect within other communities for CrossFit as legitimate, like Weightlifting, Track and Field, or Strength and Conditioning in the major sports is still not there like it should, so many of the elite in those sports, athletes and coaches, have accepted CrossFit methodologies and in turn given their knowledge to us. What has happened is a symbiotic relationship to many outlets that is constantly churning, constantly spinning, constantly reinventing while maintaining it’s central messages, values, and output. What we have is something that was just a way of training that is now that and a sport followed by millions every day. 

The development of a community, or a methodology, or company, whatever we want to think here, I liken to an asterisk * where each spoke resembles a part of that entity. The evolution/development is represented by the spinning of this asterisk which by definition of a shape within our three dimensional universe means it is a new shape. Imagine that upon each full revolution a given spoke’s content or message or output changes specific to it’s intent, making in some way a new “thing” rooted in the original. Think learning the snatch, going from “jump and pull!!” to understanding weight shift, 3 pulls, and pulling under a manipulated object. Same subject, same “thing” totally advanced output. 

Kyle and Lauren are spokes to our huge asterisk that is the CrossFit Lando community. So is the coaching program, our coaches, myself, each location, the list/spokes can go on forever. As the asterisk evolves to whatever it changes to it will never be the same while maintaining it’s physical similarity. Like our always evolving CFL that will always have a physical home. We will always celebrate anniversaries, marking the concrete aspect that this community started on a specific day, but it takes one look around to see how much we have changed in 3 years/almost 1 year depending on location. I am blessed that the changes we have incurred have almost all been for the better. My most cherished thing is that I have somehow convinced these great members of my staff to stay through our history, having only 1 coach of all staff members leave. Considering how great each and every coach I have is it’s more like they could fire me before I fire them. We will always have tangible aspects of community that allow for the more ephemeral spokes that invoke and receive change.

If it isn’t obvious I finish by saying I define the community for us as the ever changing place that contains pieces which will always maintain shape yet constantly change. That last part I guess isn’t a given and ties into the business aspect of it all, where the community is a reflection of a good or bad, successful or failing, CrossFit business. Surely there are exceptions to this rule but I’ll be willing to bet on a solid majority. But the whole of this is why our communities become such places of serenity for people because they literally take on the physical aspects of a safe place or home, especially for sick people like we all are in some ways.

Corny as hell as I am, but my community is your community just as much if not more, and I thank you for letting me be in it.

Kyle, get back to work.

MONDAY

BootCamp Sprint

1. 2m AMRAP, 3 rounds resting 2 min between rounds
– Straight arm plank walk across floor, 50′. Max distance. Any time you stop/rest perform 5 burpees before restarting. Arms/legs must remain straight.

2. For Time
100 Double Unders
75 Wall Ball, 9′ target
50 Situps
25 Broad Jumps
100m walking lunges (One sign and back from threshold)

CrossFit

Strength : Front Squat/ Back Squat Complex
2 Front Squat + 1 Back Squat (5 second pause)

– hands remain on bar from front to back, entire complex including 5s pause must be completed in 15s from start to finish (top of back squat). Have partner count/notify every 5s.

– Work to a max in 15-20 minutes

WOD : For Time
20 CTB Pull-Ups
20 Push-ups
20 Squat Clean 135/95
20 Burpee Box Jump Over + Pistol (both legs each side), 24/20*

*do a burpee, jump on and over box, then one pistol each leg or 2 air squats. That is 1 rep.

S : Jumping Pull-Ups, 75/55, step ups + 2 Air Squat

L1 : 20 CTB Pull-Ups, 95/65, Scaled Pistols to Box

Rx+: 10 Muscle Ups (Bar MU can be done but not Rx+) 185/125, jumping pistol over mat line

The Program

1. Strength and WOD Rx+ or at least Bar MU

2. Max Yoke Carry, 5-6 attempts, 50′ only. No Drops!

3. High Bar Back Squat :  inactive to active practice
– This is a new concept I am introducing to The Program. The idea is to squat and pause being inactive but as much as you can with weight on your back. This must be done with light weight right now and safely. This might mean barely being different than active. Then after 2 seconds get active, hold 2 more seconds, then stand. Be light the entire time. I have tried this out but want to see how it goes a few times through.

Saturday night at 6:00pm our own Kyle Hicks will create Lauren Hicks at the Crane Estate in Ipswich. We are all so happy for them and I can speak for myself, my lovely wife Sarah, and Dexter that we can’t wait to celebrate with you both! Yes, we are bringing Dexter, he is a service dog.

SATURDAY

CrossFit

Strength : Overhead Squat
5-5-5-5-5

WOD : “SNnaantccyh”
5 Rounds
Run 400m
15 Squat Snatch 95/65 

S : OHS as able
L1 : 75/55

The Program 

1. Strength and WOD as able

2. Deadlift : 3×5 heavy,  right into Power Clean EMOM 8m : 3 reps

3. Run + Row for 30 minutes constant pace

In case you didn’t know, Coach Kyle and his fiancee Lauren are getting married this Saturday! We couldn’t be happier for them and wish them a great weekend, honeymoon, and years of marriage to come.

These two are staples of the Lando community and great personal friends as well. I have been lucky to call Kyle a friend for a while and he has been a loyal, outstanding coach that has helped many of you since he started. Lauren is an OG Lando who transformed in front of my eyes these 3+ years while also becoming best of friends with my wife Sarah. I am lucky to have people like this in my life as we all are!

Come get this special wedding weekend WOD in for Kyle and Lauren and wish them luck if you see them!

FRIDAY

BootCamp Sprint

1. Core Warmup

2. Wedding WOD

2 Rounds, rest 5 minutes between
7m AMRAP
16 Power Snatch 65/45
16 Bar Hops

CrossFit

Strength : Split Jerk
1-1-1-1-1-1-1

WOD : “Kyle and Lauren 7-16-16″ : For Time

7 Handstand Push-ups (Lauren’s Favorite), 3″ deficit*
16 UB Double Unders (Kyle’s Favorite)**
16 KB Sumo Deadlift High Pull 53/35
7 HSPU, 3″ Deficit
16 UB DUs
16 Toes to Bar
7 HSPU
16 UB DUs
16 KB SDLHP
7 HSPU
16 UB DUs
16 Toes to Bar

Yes, we did many of these movements already but it’s a special weekend for special people!

*Deficit 5″ = 2×25 plates (just go with it)
** : UB means if broken before 16 must restart

16 minute time cap

S : Sub Push Press for HSPU, 75/55, same all sets

L1 : Regular HSPU all sets and DUs can be broken

Rx+ : Strict HSPU, 70/53, 3 Burpee for every DU break (immediately)

The Program

1. Strength and WOD rx+

2. 3 Rounds NFT
3 min Max Rope Climb, alternating 15′ with feet, 10′ legless
then 3m AMRAP
10 Pistols (alt)
3-5 Muscle Ups

Rest 2:00 after each full round

3. 3×35 GHD Hip Extension, weighted as able

It’s a Squat Off

One of the most “no brainer” buys for any CrossFitter are wrist wraps. These bad boys are integral for movements like front squats, thrusters, push jerks, and even things like snatches, KB swings, etc. For people with tight shoulders and/or weak wrists they take a lot of pressure off the wrists and forearms to make the movements more comfortable and just easier/better performance wise. I can’t imagine what I did before I started regularly wearing them.

Another note is they do not hinder development both flexibility and muscular wise. Many of you know I have a big issue with over use of things like weightlifting belts. Belts are good for pre-existing back injuries of course, but they also hinder the development of the core muscles they are stabilizing. In many cases we don’t even use those core muscles during the lifts we belt for because the belt acts as the brace those muscles are supposed to act as. What this does is leads to an underdeveloped core compared to the weight we are trying to lift which is a leading cause of back injuries in the gym.

Using a belt is fine but make sure you ALWAYS do a number of sets without the belt before belting up! Want to buy wrist wraps? Rogue Fitness has some good ones, both their brand and others. Check it out here and I am sure your fellow Landos have some recommendations as well. Ask someone what they’re wearing!!!

Lando Bar Crawl is BACK. Date and info coming in the next few days. If you’re nice and have specific dates you DONT want it to be let me know…

THURSDAY

BootCamp Sprint

1. Max Hollow Rocks in 2 min

then

max Burpees in 2 min

then

max Box Jumps/Step Ups in 2 min

then

max Thrusters 45/35 in 2 min

2. Find a 2 rep max push press in 10 minutes, at least 6 sets

CrossFit

Strength : Bench Press
5-5-3-3-3-3

WOD : 21-15-9
Pull-Ups
Ring Dips
Box Jumps 24/20 (full stand)

S/L1 : Scale movements as needed

Rx+: 30/24

The Program : Off

WEDNESDAY

BootCamp Sprint

1. 10m AMRAP
5 Jumping Squats
10 Cal Row
15 Sumo Deadlift Highpull 53/35

2. 30s on 30s off, alternating movements, 10 minutes
– Toe Touches
– Leg Levers (from up to just above floor)
– Wall Sit

CrossFit

Strength : Front Squat
6×2+1, regular + pause (1s)

WOD : 10m AMRAP
10 KB Swings 53/35
75′ OH Walk with KB (single arm)
5 Goblet Squat
75′ OH Walk with KB (other arm)
10 Walking Lunges, KB at side, 5 each side
5 Deadlift 225/155

S : 35/26, no KB lunge, 95/65
L1 : 35/26, 185/135

Rx+: 70/53

TUESDAY

BootCamp Sprint

1. 10-1/1-10, 12M Cap
Ring Rows
Push-Ups

2. Conditioning
5 Rounds
10 Situps
20 Russian Twists (10/10) with MB
Run 200m

CrossFit

Strength : Push Jerk

2-2-2-2-2-2-2-2, all 80-93% 1RM

WOD : 12m AMRAP
5 Strict HSPU
5 Kipping HSPU
5 Strict Pull-Ups
5 Kipping Pull-Ups
40 Double Unders

S : Push-ups —> Clapping, Jumping Pull-Ups, 80 Singles
L1 : Scaled all movements, 20 Doubles

Rx+: HSPU/Pull-Ups all linked

The Program

1. Strength and WOD Rx+

2a: 4×7 Hang Clean and Jerk, rest :60, heaviest able increase throughout
2b: 4xME HS Hold, rest :60

3: :90 Burpee wearing vest 20/10, rest :90, x4

MONDAY

BootCamp Sprint

1. Core Work

Tabata Rounds, 6 rounds working through list :20 on :10 off

V – Ups
Plank push-ups
Hip Rolls, sqeezing medball 14/10 between knees, get as close to floor as able without touching
Supermans

2. Conditioning

3 Rounds
Run 400m
12 Power Clean 75/55

CrossFit

Strength : Low Bar
4-4-4-3-3-3-2-2

WOD : For Time
15 Squat Clean 135/95
Run 400m
12 Power Snatch
Run 400m
9 Squat Clean Thruster
Run 400m
6 Squat Snatch
20 Lateral Burpees over Bar

S : 75/55
L1 : 95/65

Rx+: 155/105

The Program

1. Strength and WOD Rx+

2. EMOM 10m
1 Squat Clean + 1 Lunge (each leg) + 1-3 Muscle Ups

– heaviest able

3. Find a max weight and rep total for 1 minute of pistols. At least 10 reps total. 3 attempts

4. 10m AMRAP, TGU 70/53

SUNDAY

Strength : Push Press + Push Jerk
7 x 1 + 1

WOD : 10m AMRAP

5 KB Swing 70/53
10 Pistols (alt)
15 HSPU

S/L1: 53/35, scaled other movements

Come to Canal Park at 11:30am to get a more in depth look at the Snatch and maybe one day lift like Hossein! Class is “free” as in it doesnt count against your total and can be taken after regular class as well.

SATURDAY

STRENGTH

Woburn : High Bar 5-5-5-5-5

Canal Park : Find a 1 Rep Max Clean

WOD : 15m AMRAP

10 Overhead Squat 135/95
20 Toes to Bar
30 Situps
40 Double Unders

S : 75/55 Front Squat, 80 Singles
L1 : 95/65, 20 Doubles

Rx+: 155/105

The Program

1. Strength and WOD Rx+

2. Front Squat
5-5-5-5-5, pause 1s each rep

3. Row 20x200m, rest 1:1

Stacey grinding through 2009

The 2016 Reebok CrossFit Games are coming up in a few weeks so we are going to throw in a few WODs from Regionals, the Games, and other benchmark type stuff to get people in the mood!

Saturday there will be an Olympic Lifting class at Canal Park at 11:30am. This will be IMMEDIATELY after the 10:30am class and be part of our Basics Seminar Series. It will be similar but hit on different parts of the lifts than the seminar in Woburn and will run for only 1 hour. It is a FREE class, just show up and lift! You can absolutely take class before just bring food, drink, etc.

FRIDAY

BootCamp Spring

1. Core Warmup

2. Half  “Stacey”

Row 1000m
75 Air Squats
Row 1000m

CrossFit

STRENGTH

Woburn : Find a Max Complex : Squat Clean + Lunge (each leg) + Jerk

Canal Park : Find a Max SquatPlex (high bar) : 1 “regular” + 1 with pause above knee + 1 with pause in bottom

– Pause = stop momentum

WOD : Throwback Qualifier WOD

Run 800m
30 Snatch 115/75
Run 800m

– This (I think) is one of those times where the wonder of this program (CrossFit) is shown. I won’t post the top times or where this WOD came from until tomorrow night but I think there will be a lot of people here who post times that compete with the “elite” back then in ancient times of CrossFit PF (Pre Froning). 

S : 400m, 75/55
L1 : 600m, 95/65

Rx+: GO FAST

The Program

1. Strength and WOD

2. Power + Squat
a.  Spend 10 minutes finding a max 4 sets of an UB complex of Power Clean + Squat Clean, all completed in 40s or less
b. Spend 10 minutes “” “” Power Snatch + Squat Snatch, “” “”

3. 3×3 Snatch DL, 110% 1rm, full snatch position and lift as snatch throughout but DL tempo and finish.

4. NFT
50 Strict HSPU
50 Weighted Hip Ext. 45/35
100 Russian Twists (50/50) 30/20 MB
30 Plate Getups

THURSDAY

BootCamp Sprint

1. 4 Rounds
10 Barbell Good Morning
10 Bent Over Oblique Twist, barbell or pvc
10 Straight Arm Raise with barbell or pvc, ADV = in squat
10 V Ups

2. Conditioning : 3 Rounds
Run 600m
15 Burpees
35 Double Unders

CrossFit

Strength : Push Press
5-5-5-5

WOD : 30 Barbell Complex
Squat Clean + Hang Power Clean + Jerk 75/55
– EMOM 6 Lateral Bar Hop

S : 2 Lateral Bar Hop
L1: 4 Lateral Bar Hop

Rx+: 8 Lateral Bar Hop

The Program : To keep with correct off days even with the holiday we want to keep this volume down so the weekend into next week is in line. Pick up some extra squatting and lifting if you want extra work, and/or strict skill work.

FULL SCHEDULE WEDNESDAY AND EVERY DAY THIS WEEK (CHECK WEBSITE TO BE IN ON THE NEW SCHEDULE TIMES)

BASICS SEMINAR THIS WEEK, ANNOUNCEMENT COMING!

FITNESS TIME AGAIN!!!

WEDNESDAY

BootCamp Spring

1. Back Squat
Spend 10 minutes finding a 7/8 of 10 intensity 1 rep max back squat

2. 100 Lunges Holding KB @ Chest
– EMOM perform 1 SDLHP, 1 Russian Swing, 1 Full Swing, 1 Burpee

CrossFit

Strength : Deadlift
Find a 1 Rep Max, full rep must be lowered to floor with control

– This standard WILL make for a lighter weight than your 1 rep max where you drop it at the top. We are doing this standard yes in part because at Canal Park we have drop rules, but it also is a completely different movement when this is required. Rather than worry about it, look forward to grabbing it by the horns and seeing how much weight you can smash when a movement is made more difficult. 

WOD : 12m AMRAP
5 Squat Snatch 115/75
10 Box Jumps 24/20, full stand and step down mandatory
5 Bar Muscle Ups

S : 75/55 Power Snatch, step ups, 10 Jumping Pull-Ups
L1 : 95/65, 10 CTB Pull-Ups

Rx+: 135/95, single Snatch reps do not count (must do at least 2 at a time)

The Program – This month is time to get yourselves back in gear. The new, revamped competitor program for CF Lando will be unveiled for August 1 and will include testing both to start and each month and will include performance requirements. We will no longer have years go by without Regionals teams and we will not be relying on our best athletes failing to allow us to get a team in. If you want to be at the best level we will be training for that level every day come August 1.

– Start identifying and attacking your weaknesses, if you need help then reach out to me NOW

– If your NUTRITION SUCKS then reach out to Sarah NOW and realize it will change your life as an athlete

1. Strength and WOD Rx+

2. 5 Rounds NFT
7 Hang Power Clean 225/145, work on cycling weight with perfect catch
5 Strict HSPU, any starting rep must be from 10′ away and walk into wall
3 Triple Unders

3. 100 GHD situps for time
– every 75s perform 5 Russian Swings 106/88

4. 3xME HS Hold (free standing), or practice for 5 minutes. Wear weight vest or ankle weights if this is too easy.

Happy 4th of July!!

We are closed Saturday, July 2nd through Tuesday, July 5th.

We re-open with a full schedule on Wednesday, July 6th

Both CrossFit Lando locations are open for regular schedule on Friday, July 1 then closed Saturday July 2nd through Tuesday July 5th. 

Earlier this week I wrote about how we historically have taken an extended break over July 4th weekend. I know it might irk some of you and I certainly feel for you. When we opened CFL-Woburn, Stacey and I wrote down the most important, non-negotiable pieces to our business that we felt could never change. One of them was employee happiness which was created by a number of factors, one being health and wellness. We felt this was partially created by being able to enjoy major holiday periods with family and friends, or at least without worrying about work interfering.

I always remembered one Thanksgiving where my grandparents came for the weekend which they never had done before and I had to spend half of Wednesday, Thursday, Friday, and Sunday at the box I worked at at the time. It was the last Thanksgiving both of those grandparents would have and I still to this day hate that I missed out on time with them, like early morning coffee and piano playing with my Grandpa (a decades long tradition of ours) because I had to go coach 3 people total over 3 classes. I swore I would never do this to employees.

Call it what you want, and I know it isn’t something most of you really care about, but this break is something that I will always stand by and have for my coaches and myself as well. One of the other parts of our business Stacey and I said we had to always have was the best coaching in the industry. This is made by education, training, quality people, and work-life balance. I truly believe this next 5 days helps for that balance.

I genuinely appreciate you all understanding. Hopefully you all get to take some time to yourselves or with family and friends, and its also a great time to get away from our gym. Either try out somewhere else (don’t worry Im not concerned you will leave) or a new fitness entirely like running on the river or jazzercize (not sure spelling there). We will be up and going again on Wednesday of next week and can’t wait to get back at it, refreshed and ready. 

FRIDAY

In celebration of the 4th of July we will be doing a “Hero” on this last day we are open before the holiday. Come get it in!

BootCamp Sprint

1. “Jack”
20 Minute AMRAP
10 Push Press 115/75
10 Box Jumps/Step Ups 24/20
10 KB Swings

CrossFit

Core WOD : “Annie” +

50-40-30-20-10

Double Unders
Situps
– 25 Push-ups between each set (not after 10)

WOD : “Jack”
20m AMRAP
10 Push Press 115/75
10 Box Jumps 24/20 (full stand)
10 KB Swings

The Program

1. Class Work

2. 10-8-6-5-4-3-2-1
Burpees
DB Snatch (alt arms) 100/75
– Wear weight vest entire time

3. 100 GHD Situps AFAP

Tuesday’s workout was one where I diabolically put movements together that created a workout with no mercy on any skill level. The written workout as Rx was as follows:

3 Rounds
7 Muscle Ups
7 Squat Snatch
70 Double Unders

Something annoyingly difficult for everyone in all three movements regardless of scale. It was one of those workouts that I looked forward to coaching while simultaneously dreading the gong show that could unfold in some classes. Being the documented OCD control freak I am I couldn’t bring myself to think about what was happening at the classes I wasn’t controlling. (This isn’t a comment on my coaches, this is a critique on my inability to put my mind at ease for even the most well put together situations I face in life. See “Aaron Flying Meltdown”. I know for a fact that classes I don’t coach are routinely better than mine all around, yet I still lose sleep and color in my hair over not being in control.)

Amazingly a class I had at Canal Park provided me with a moment of grace. A moment where so many wonderful things came together to provide a period of perfection when related to expectation. I had 8 members who mostly on their own all scaled the workout correctly with the focus being on improving on the movements beyond that class and sacrificing the for show parts like weight used, how much Rx if not completely, time. While I shook inside imagining what was going on in Woburn (sorry Jack, it isn’t you it’s me) I looked around and realized I was sitting in the middle of a perfect class. I had people using light weight (for them) on snatches so they could get depth, I had people working on their kip and stopping their swing anytime it got off kilter, people were actually listening to the time limit on double unders so they could work on them while not sacrificing their pursuit of fitness. What was most heartwarming was I had little to nothing to do with it. I gave them the speech about working on skills rather than ego, how this would help long term, then let them on their way. What I had was 8 people who truly got the concept of trusting the process for future rewards.

In a world where everyone knows each other by numbers, scores, and times, situations like Tuesday’s 6:00pm class at CP are harder and harder to come by in the every day CrossFit gym. I know it is driven by all aspects of the program, with front and center in both our locations the glitzy flat screen display that allows us all to publicize our accomplishments on the day, in some cases semi-permanently anointing the kings and queens with the top 3 for the given element. As an owner and coach it’s a catch 22. Tracking is such an integral part of the process that I ask you all to trust. Hopefully one day you all get the first of many eureka moments, if you haven’t already, where you realize you have lost weight while adding strength and love the way you look more than ever. If you don’t track your progress daily you never know just how much you improve every day. At the same time this display puts an emphasis on performance rather than progress.

Let’s be honest. Competition is in all of us. Anyone who says they don’t like competition misinterpret what competition is. It is understandable to not like forced or public competition like sports. Yet unless you have never strived for a promotion, or tried to be first in line, or hoped to get the best reaction from a teacher when giving them year end gifts, then you enjoy competition in some way. What I hope to get all of you to see is the best type of competition is that with yourself, and you are able to do it every day with our programs.

This is where the moment of grace from Tuesday comes in. The best thing about how we can compete with ourselves here is it has no standards, no floor or ceiling. It’s just about what you have that day. Being honest, of the 275+ of you members from both locations, theres 3-5 if we include coaches who are and ever will be serious competitors in the sport of CrossFit. The rest of us do this for a reason other than glory, money, or a sick need to destroy ourselves every day. That means there will be days where we are absolute dog shit from start to finish in the gym. Things like life happen which tend to derail the perfect amount of sleep, nutrition, and supplementation we need to perform at our best.

That doesn’t mean we can’t strive for improvement. What was so great about what was happening around me on Tuesday was everyone was performing below their usual ability level if you rated them on overall ability and fitness compared to where the given scale they were using ranked. Yet doing that scale was their best chance to improve that movement long term. No ego. Now, I know I could be completely wrong and not a single one of these people tried to go about the workout this way, but I need these moments of grace to stay sane.

When it comes down to it we scale life every day. Hitting snooze and sacrificing the Starbucks stop, going with the stretch pants over the tight suit just because, hitting the sandwich place with your work buddies because Brexit can f**k itself instead of hitting the gym, all are totally rational and needed exercises we do to help get us through the day, and hopefully in a better state at the end. I know in the walls of our boxes it seems it’s always about being the best, hardcore fitness and nutrition, never straying, going for greatness. You bet that is what I want out of myself and everyone, but reality is sometimes it just ain’t happening. What is important is we keep things in perspective so we can come back the next day and really f**k shit up. That is what scaling is all about.

Take a moment and make sure you scale your day properly, because tomorrow is ripe for a beat down.

THURSDAY

BootCamp Sprint

1. 3 Rounds : Row 500m, rest 1:1

2. Partner Weighted Plank, increasing weight every 15s for 1 min. 3 rounds

3. 5m AMRAP
20 Jumping Pull-ups
6 Box Step Up and Over with KB 53/35

CrossFit

Strength : Thruster (from rack)
1-1-1-1-1-1

WOD : 12m AMRAP
Row 500m
200m single arm OH carry, 53/35, switch @ 100m
30 SDLHP 53/35

Be sure to check TRIIB for July 4th Weekend Schedule

WEDNESDAY

BootCamp Sprint

1. Core Work
100 Russian Twists 20/14 MB
– EMOM 5 MB Thruster

2. WOD : Max Reps
2m Max Air Squats
2m Max Jumping Lunges
2m Max KB Swing (eye high) 53/35
2m Max Jumping Squats

CrossFit

Strength : Front Squat + Squat Clean + Split Jerk
– Every 75s for 8 sets
– Taken from rack
– Must be TnG

WOD : For Max Reps
3m Max Jumping Squats
3m Max Lunge, Barbell on Back 135/95*
3m Max Deadlift*
3m Max Jumping Squats

*Bar Drop/Break = 3 Push-ups on the spot

S : 75/55
L1 : 95/65

Rx+ : 155/105

The Program

1. Strength and WOD

2. Front Squat
– 3×2 @ 80-90%
– 3×1 @ 90%+

3. 7m AMRAP
3-5 TnG Squat Clean Thruster 65% Max Squat Clean and Jerk
2 Rope Climbs, 15′
ME UB HSPU

A DB follower

TUESDAY

BootCamp Sprint

1. “Annie”
50-40-30-20-10
Double Unders (x2 Single Unders)
Situps

2. 5-4-3-2-1/1-2-3-4-5
Wall Climbs
Lunges (each leg) holding KB @ chest 53/35
Burpee + Wall Ball 20/14

CrossFit

Strength : Bench Press
Find a 1 rep max PR attempt

WOD : 3 Rounds
7 Muscle Ups
7 Squat Snatch 135/95
70 Double Unders

S : 14 Jumping Pull-ups, 65/45 Power Snatch, 140 Singles
L1 : 14 CTB Pull-Ups, 95/65, 35 Double Unders

Rx+: 165/125

Be sure to check TRIIB for the new schedule

MONDAY

BootCamp Sprint

1. 1 Minute on, 1 Minute off, 5 Rounds
Hollow Rocks

2. Conditioning

1 Minute on, 1 Minute off, 2 rounds each movement

Row (distance)
Burpees
Situps
Box Jumps 24/20, full stand

CrossFit

Strength: High Bar Back Squat
5-5-3-3-2-2-2

WOD : 7m AMRAP
3 Squat Clean 135/95
3 Back Squat
3 Front Squat
12 Bar Facing Burpees

S : 65/45
L1: 95/65

Rx+: 185/135

The Program

1. Strength and WOD Rx+

2a: 4xME Hang Squat Clean 225/155, rest :60
2b: 4xME Bar MU, rest :90

3. 50 Pistols AFAP, rest 30s, 50 GHD Situps, rest 30s, 50 Toes to Bar

Be sure to check the TRIIB schedule for new schedule starting Monday at both locations.

No Strongman this Sunday (June 26)

SUNDAY

Strength: Thruster

Find a 5 rep max

WOD : 9-7-5
Squat Clean Thruster 135/95
Power Clean
STOH
Bar Facing Burpee
OH Lunge (Each Leg)

A wise man recently told me that “life ain’t easy, so make it easy”. I feel it is the best advice I have ever had.

The picture above is of Marek. He joined 2 weeks ago, had no actual CrossFit experience, yet came to the lifting workshop ready to learn. He has some mobility issues, but in less than a half hour was incredibly improved and making strides every lift.

I was very impressed seeing him walk in the door ready to lift. The hardest thing about what we do with CrossFit is accepting that we probably won’t be “good” at it at first, and maybe never! There are two ways we can go about improving our fitness. We can hide from it, avoid classes that have movements we suck at and usually hate, or we can work at it. I know it’s cliche but nothing worth doing comes easy. Not that it isn’t worth having a few easy things in life to let you shut down for a bit and just exist without the pressure of performing. It’s why I love video games.

Ultimately it doesn’t matter to anyone or anything other than yourself for how hard you work at your fitness. Yet I am truly a believer in synergy especially in terms of your daily progress. Our workouts lead to improved self esteem which leads to better interviews or meetings or coffee with our significant other. We know its true. So why not make everything better by being the best you can be in the gym? Or why not just try and be the best at everything you do?

I’m not saying make massive changes to what you are already doing, but at least try your hardest to make life easy. It starts with effort, and if that is true it ends there as well.

SATURDAY

STRENGTH

Woburn : Low Bar
5-5-5-5-5

Canal Park : Clean
Find a 2 rep max

WOD : For Time
Run 400m
40 Burpees
40 KB Swing 53/35
40 SDLHP w KB
Run 400m

The Program

1. Strength and WOD (squat)

2. Clean Work
Find a max TnG Squat Clean + Power Clean and Jerk

3. Find a max Yoke Carry, 50′

4. Row 1000m AFAP

Due to facility maintenance we have to close the gym for the afternoon and evening at Canal Park. This is just this Friday. We have increased the class cap to 20 for the morning and noon classes so try and get in if you were planning on evening but have flexibility. We greatly appreciate your understanding with this situation as it is the best case with what we had options wise.

On the subject of gym closings, July 4th weekend is quickly approaching. This is one of the best times of the year and a special occasion in the Landes family for over a decade. When I opened my first gym with my sidekick Stacey we agreed there are 3 times of year that are uniquely special to both of us mainly because they revolve around family. These times we agreed would be extended breaks at the gym to allow for us to get maximum time with family and as we grew the same ability for our staff. While I know us being closed for 2-3 days at a time is frustrating for many of you, I assure you it is always done with the idea that staff will come back with renewed energy towards their job.

Long story short, thank you all for understanding when we close next weekend and it’s all for the greater good of our whole community!

Plus I want to draft Jack for my whiffle ball team to bring Team Lando back to glory in the Landes Family Way Too Serious July 4th Whiffle Ball Championship. Team Lando started the tradition a decade ago with a 3-peat, lost in the championship game going for our 4th, then went back to back again, but have been dry ever since. I am holding tryouts next week for anyone who wants to partake in what is a fun summer game for 99% of people but in this situation will involve you being berated for failure and possible assaulted with whiffle balls and bats. Of course I’m kidding, I would never risk losing a ball.

FRIDAY

BootCamp Sprint

1. Core Work
7m AMRAP
7 Lemon Squeezers
7 Hollow Rocks
7 V Ups
7 Scizzor from Hollow Position, each leg

2. 3 Rounds
2:00 Max 50m Sprints (row or run)
:20 transition
2:00 Max KB Swing 53/35
:20 transition

CrossFit

Strength : Push Press
Find a 1 rep max, try and PR

WOD : 3 Rounds
20 Hang Power Snatch 95/65
20 Toes to Bar
80 Double Unders

S: 65/45, Power Snatch, 120 singles
L1: 75/65 Squat, 40 Doubles

Rx+: 115/75

The Program

1. Strength and WOD Rx+

2a: 3×4 Snatch, heavy Tng, rest :60
2b: 3×3-6 Bench Press @ BW, rest :60
2c: 3×75′ HS Walk for speed, rest 2:00

3. EMOM 5m
3 Deadlift, Heavy

Rest 1 full minute after 5 then

EMOM 5m
3 TnG Squat Clean

rest 1 full minute after 5 then

5m Max Clean and Jerk 225/145

Due to circumstances out of our control, a function of building maintenance having to be done and this being the option to disrupt business the least, Canal Park will be closed for evening classes on Friday, June 24th. This is a temporary, this day only situation and we will be back up and running for Saturday morning as usual.

To make up for the loss of 2 classes I will be programming a workout that allows for larger numbers with no issues and raising the class cap on each class to 20 people. We will also be staffing the busier classes with more coaches.

Thank you for understanding as this is completely out of control. My other options were mid day or morning that would close 3 or more classes.

Stay tuned for the new schedule announcement. We are limiting the changes to just the evening classes but it is allowing for additional Open Gym at both locations and BootCamp every day at both locations. Formal announcement tomorrow!

THURSDAY

BootCamp Sprint : CrossFit WOD

CrossFit

Strength : Front Squat
5-4-4-3-2-2

WOD : 21-18-15-9

Wall Ball 20/14
Push-Ups
Broad Jumps, 4/2′
 

S/L1: Scale height/weight of WB

The Program : Full Off Day

Ronnie is my favorite. I know depth isn’t quite there but for a jacked up bodybuilder and 800# that is pretty damn good. If you watch some of his videos on YouTube you can quickly go down the rabbit hole and lose days of your life.

WEDNESDAY

Skill : Turkish Getup

10 minutes working on the TGU with Kettlebells or whatever you can. You will be taught by a coach the entire time. Then there will be 8 each arm for time, cap of 7 minutes.

WOD : 3 Rounds, each round 5:00 with 3:00 rest after
Run 600m
10 Single Arm KB Thruster (each arm) 53/35
10 Single Arm KB Swings (each arm), eye high
ME Muscle Ups with remainder of time

S : 400m Run, 15 Barbell Thruster 45/35, Ring Dips for MU
L1 : Run 400m, 35/26 KB

Rx+: 70/53 KB, must be squat clean for first rep

The Program : No Extra Work, save it for Friday/Saturday

Every lift we do has a setup position that is loosely strict. The more experience you have with yourself and how you move the more freedom you have to play with your setup and see how it works for you. A great example of this is with the snatch and the hand placement. Whenever you teach the snatch we are going to say the following things : 

1) Find the rings and place your hands accordingly (bar at waist, arms straight)
2) Feet under hips
3) Shoulders tight down and back
4) Find placement for start of lift

However, once you get more experienced you might realize that your shoulders require a closer grip for strength in lock out. Or because you are fat and out of shape long and gangly like myself, your hips have a hard time getting low while keeping lumbar and hamstring position for proper or most effective push from the floor. Whatever it is you will certain find that there are minor, sometimes major, ways to adjust the way you are told to setup. This is ok, and even encouraged. The way we teach the setup of every lift is based off the most effective way to teach the largest amount of people quickly. This doesnt mean that they have to be 100% followed as such. Think of it as a guide for where you find your perfect way.

Keep this in mind when setting up for today’s Snatch work. Find your way that works within the right way.

TUESDAY

BootCamp Sprint

1. “Randy” and more
75 Snatch 75/55
– Every Minute on the Minute perform 4 lateral burpees over bar

2. Core Work
work with a partner to develop a max :30 forearm plank hold, weighted, 3 chances. Rest 2:00 between.

CrossFit

Strength : Snatch Work

– Find a 1 rep max Snatch (Woburn)

– Find a 1 rep max Overhead Squat (Canal Park)

WOD : “Randy”

75 Snatch 75/55

The Program

1. Strength and WOD

2. Bench Press
5-5-5-3-3-3

3a: 4×10 Strict TTB, rest :60

3b: 4×10 Straight Arm Raise in Full Squat, 45/35, start in snatch start (mid shin), rest :60

3c: 4xME Double Unders, rest :60

As announced last night we will be adopting a new schedule on June 26th, which is next Monday. An esteemed colleague of mine suggested, however, that announcing the schedule times before we actually change to it would just confuse people and cause chaos this week. That’s why you have good employees! So we will be moving forward with the schedule change next week but won’t be announcing times and changes until later this week.

Hints: Mornings are staying the same, BootCamps are being normalized through the Noon hour, evenings are adjusted slightly.

New Season: Monday starts the new programming season. This is applicable to everybody. This means some different focus for strength and WODs as well. All that will be different for you is your approach which we will always explain in the post and in class. Getting strong and sexy time!

MONDAY

BootCamp Sprint

1. Core Work : 30s max efforts, rest 30s after each to transition
– Mountain Climbers
– Seated MB Press (feet off floor)
– Russian Twists
– Plank Push-Ups
– Hollow Rocks
– Supermans

2. Conditioning Test : 2 Rounds
Row 600m
100 Double Unders/200 Singles

CrossFit

Strength : Low Bar Back Squat

1-1-1-1-1-1

– Goal here is find a new 1 rep max PR back squat. Classes will warmup accordingly to get CNS prep. Your focus is a PR.

WOD : 21-15-9
Power Clean 135/95
Pull-Ups
– 3 Wall Climbs after each set

S : 75/55, Jumping Pull-ups
L1: 95/65

Rx+: CTB Pull-ups

The Program

This week is focused on setting new testing marks to work off of. Volume will be limited early in the week. Stick to it.

1. Strength and WOD Rx+

2. Yoke Carry : 5×50′, max able no drops

3. Turkish Getups 53/35, 10 each side

Monday, June 26 we will be rolling out a new schedule at both locations. Be sure to read tomorrow’s post so you are aware and ready for the following week.

We will also be starting the new season Monday. So much exciting stuff to come!!!

Talk tomorrow!

SUNDAY : 10am CrossFit Only

Strength : Thruster (from rack)
1-1-1-1-1-1

WOD: EMOM 16m
O: ME Thruster 135/95
E: 5 Down and Back sprints, 75′

Score is total thrusters

S: 75/55

L1 : 95/65

Rx+: 185/135

Bring a Friend at both locations, all classes!

Weightlifting Seminar lead by Lando, USA-W Sport Performance Coach

– Come learn the intricacies of the Snatch, Clean and Jerk. 

– This will start at 11:30 and run until 1:00pm. Come for part or all of it. We will Snatch then Clean and Jerk.

– Come ready to lift! Rest tonight, eat early, don’t attend class unless you are used to doubles. This will be 2-3x the amount of volume of a regular class. Very doable for all levels but to get the most out of it you want to be rested and READY TO PR!!!

SATURDAY

– Bring a friend. No experience necessary! They sign up, you get 10% off next month!

Strength : High Bar Back Squat
5-5-5-5-5

WOD : 20m AMRAP, Partner WOD

100 Double Unders or 150 Singles
30 Front Squat 95/65
30 Burpee Broad Jumps, 4/2′
Run 800m
10 High Fives

Immediately after 20 minutes is up : 1 Hug

The Program

1. EMOM 12m
1 Power Clean + 1 Squat Clean + 2 Jerk

2. High Bar Back Squat
5-5-5-5-5

3. EMOM 20m
O: ME Box Jump 24/20, stand and step down
E: ME Squat Clean Thruster 135/95

4. 8x200m, wearing vest, rest 1:00 between efforts

FRIDAY

BootCamp Sprint

1. 10s on, 10s off, 10 Rounds
– Hollow Rocks

immediately after perform 25 burpees

2. Conditioning : 12m AMRAP

Row 300m
21 Overhead Squat 95/65
15 Hang Power Clean
9 Thrusters

CrossFit

Strength : Push Jerk
2-2-2-2-2-2

WOD : 12m AMRAP
Row 300m
21 Overhead Squat 95/65
15 Hang Power Clean
9 Thrusters

S : 65/45
L1 : 75/55

Rx+: 115/75

New season and new cycle starts Monday. Get ready to get started on whatever your next year goals are!

THURSDAY

Strength : Bench Press
5-5-5-3-3-1-1-1

– Perform 1-5 Strict Pull-Ups or Muscle Ups between sets

WOD : 3 Rounds
27 Wall Ball 20/14
19 Toes to Bar

S/L1: Scaled height and TTB

The Program : Off

Saturday in Woburn starting at 11:15am and runs until around 1:00pm. Signup by emailing with “Lifting” in the subject. First 25 in. Free of charge.

WEDNESDAY

Strength: Deadlift
2-2-2-2-2-2

WOD : 5 Rounds
25 KB Swings 53/35
100m Farmer’s Carry, single arm, 53/35 KB, switch @ 50m
10 Walking Lunges holding KB @ chest

S: 4 Rounds, 35/26 KB
L1: 35/26 KB

Rx+ : 70/53

The Program

1. Strength and WOD Rx+

2. Snatch
3×2, quick work

3. Yoke Carry
– for 20 minutes, perform a 50′ carry every 2-3 minutes. Make it heavy as able each time but increase weight each time. No freebie attempts.

4. 3m AMRAP : Double Unders
rest 1 minute
3m AMRAP : Burpees to target 16″ over reach, wearing vest 20/10#

TUESDAY

Strength : Push Press
3-3-3-3-3-3

WOD : 8m AMRAP
1 Wall Climb
2 Rope Climbs, 15′ (8 Strict Pull-Ups @ CP)
25 Double Unders
2 Wall Climbs
2 Rope Climbs
50 Double Unders
3 Wall Climbs
2 Rope Climbs
75 Double Unders
AMRAP Hang Squat Clean with remaining time

Woburn : 185/125
– S : 95/65
– L1: 135/95

– Rx+: 225/155

Canal Park : 115/75
– S: 65/45
– L1: 75/65

– Rx+: 135/95

The Program

1. Strength and WOD Rx+

2. EMOM 14m
O: ME Toes to Bar + Bar MU
E: 3 Split Jerk (from rack), heavy yet perfect ear rep

3a: Bench Press, 4×5, heavy, rest :60
3b: OH walk, 4×50′, taken from floor, rest :60

MONDAY

Strength : Low Bar Back Squat
3-3-3-2-2-2

WOD : 10m AMRAP
Run 200m
12 Power Snatch 95/65

S : 65/45
L1: 75/55

Rx+: 115/75 UB snatches only

The Program

1. Strength and WOD Rx+

2. EMOM 20m
O: 6 Back Rack Lunges, alt, heaviest able
E: 7 Wall Ball 20/14, 5 Box Jumps 30/24

3. 5m AMRAP
10 UB Toes to Bar

4. 5m Sled Work : forward push, add weight each length of floor, incrementally and same each time.

SATURDAY

STRENGTH

Woburn : High Bar Back Squat 5×5

Canal Park: Snatch 5×1

WOD: 15m AMRAP
9 Power Snatch 95/65
9 Toes to Bar
3 Wall Climbs

If you’re looking for easy, convenient delivery of protein and other supplements to your doorstep, go to Strength.com and put your order in! They have 10% off all items. Go through our member portal on the website or here.

Also, Paleo Power Meals continues to be the game changer in paleo food delivery. Get your order in tonight here.

Lastly, Sarah will be coaching in Woburn tomorrow night and assisted by April. Come get some knowledge from a 4x Regional athlete as she gets back into the swing of things for Friday’s looooooong hero. Take the opportunity to talk with her about nutrition and look for the new nutrition newsletter next week!

FRIDAY

No BootCamp AM at either location

CrossFit (afternoon BootCamp at CP will do modified today’s WOD)

WOD : “Kelly”
5 Rounds
Run 400m
30 Box Jumps 24/20
30 Wall Ball 20/14

S: 300m Run, 20 reps

L1: 20 reps

40 minute time cap

The Program

1. “Kelly”

2. Push Jerk

2-2-2-2-2-2-2, hold catch for 3 seconds each rep

3. 10 TGU each side, 70/53

Save the date. Bring a Friend Day for both locations is June 18th! Why bring someone to BAF?

1) You get 10% your next month if you bring a friend that signs up for a month or equivalent class pack.

2) Bring more energy and camaraderie to the community while introducing another person to the greatness of CrossFit for their health.

3) One less person that you need to tell to shut the hell up when you are out with friends and they start criticizing how amazing and fit you look while you say no to pizza and wings for the 4th time that week.

Mark it down!

THURSDAY

Strength : Press
3-3-3-3-3-3-3-3, all 80% or higher

WOD : For Time
Run 600m
100 Walking Lunges
75 STOH 65/45
50 Hang Clean
25 Deadlift

– Every time bar is put down perform 3 Bar Facing Burpees

L1: 45/35, Air Squat penalty

Rx+: 75/55

The Program : Off

BootCamp Sprint is postponed indefinitely for AM time slots at BOTH locations. There will be a new schedule for these classes starting Monday, June 13th. Don’t worry, the noon time classes will NOT be messed with at Canal Park. There will be BootCamps added around those times at Woburn.

The biggest mistake CrossFitters can make is thinking that working harder is working more. Ive been around a bit and can say with 100% certainty that nearly every CrossFitter, regardless of purpose, experiences overtraining and breakdown in some way at some point. This ain’t less is more, but it also is harder is defined as more either.

Now, this isn’t going to become one of those posts where I swear that there is a way you can become {insert goal here} in less than 1 hour of intense work and less than 5 times a week. Whatever your goals are, if they are beyond “not dying as fast as status quo”, then you need to do intense exercise for at least 1 hour and do it at least 4x a week. Notice how many times I said AT LEAST. That means minimum. As we get into different goals we get into what it takes in terms of the amount of work you do. Regardless, it takes time to reach goals in life especially when it comes to fitness (weird I know).

It still doesn’t mean that 2 hours in the gym 7 days a week means you absolutely will get what you want. Honestly if you are doing that I guarantee it is messing you up and holding you back. For those of you saying “no shit bro”,  you would be surprised to learn then that this is the conversation myself and all the coaches at Lando have the most with your brethren. It goes like this:

ATHLETE : “Coach, I’m tired. And hurt. And peed the bed because I didn’t want to get out to go because my calves and this weird muscle just beneath my ribcage I didn’t even know I had hurt so bad.”.

COACH : “When was your last rest day?”. 

ATHLETE: “What day?”.

COACH : “Go home.”. 

That is generally the conversation, give or a take a few sentences and conjunctions. Overtraining is real and happens to all levels of athlete. Again, this isn’t saying less it more. This is saying that working harder isn’t just spending more time working.

One thing to know, I absolutely HATE the “less is more” saying and idea in general. This is doubly so if it is coming from a coach or leader of some sort. I get it all the time when people want to give me advice about running my business. Funny how it always comes from people who have never owned a small business, or business at all, and people who I generally wouldn’t take advice from at all anyways let alone about my livelihood. If I want to send emails at 1am Im going to send emails at 1am. Guess how many distractions there are at that time? Even TV sucks by then. I also understand that working 24/7 is dumb as hell no matter how much work we have. But less is more is an easy way for lazy people to describe getting lucky. Like the people that didn’t go to class or a single study session but pulled off an A because they memorize well. Whatever bro, good luck with life.

Less is more sucks from leaders because it is always taken too far. If I tell one of you less is more, then next month you are going to ask to go to 2x a week then the month after cancel on me because you gained 10#. Still, your body needs time to recover to get gains. The same for your mind. I can’t stress enough how “listen to your body” truly works as a measuring stick for when to rest. That doesn’t mean if you are sore don’t come. If that was the case how many of you would ever show up? But if you are walking through the office and honestly grimacing over the idea of possibly running a 400m to warm up, THAT means listen to your body and give it a rest.

The mental game is the most important part of your training. Think of the synergy that happened when you started out on your CrossFit journey and you couldn’t get enough. Remember that feeling? You wanted to come every day because the day before was so awesome. You had amazing changes in your body, felt younger, looked better, got to spend amazing time with me Stacey, Flav, Jack, Kyle, and Matt, and met other amazing people who were stranger members that quickly became friends. Well the same thing happens negatively when you break yourself. First a bad WOD happens and the next day doesn’t seem so fun. Getting out of bed at 5am to make class isn’t so cool anymore. All the sudden a week has gone by and you haven’t had a decent day of fitness, or worse yet couldn’t bring yourself to come in.

The science of why your body needs rest days throws down tomorrow. Tune back in!

WEDNESDAY

– AM BootCamp Class is postponed at both locations starting immediately. A new BootCamp schedule is being started on Monday, June 13. Please tune in to find out about the new schedule soon.

CrossFit

Strength: Front Squat
3-3-3-3-3-3-3-3, all heavy over 80%

WOD : 8 Rounds, :30 on :30 off each round, max reps of following couplet each :30 on. Add total reps for all 8 rounds.

4 Bar Facing Bar Hop, 2 feet each time
6 Overhead Squat 115/75

S:  75/55 Front Squat, step over for Bar Hops

L1: 95/65 OHS

Rx+: Squat to Bar Hop, 135/95 must be UB

The Program

1. Strength and WOD Rx+

2. EMOM 10m : 10 UB Wall Ball 20/14, heavier if able, then right into 6m AMRAP: 5 Deadlift 315/225, 1 TGU each arm 70/53

3. Yoke Carry : 5×50′ heaviest able (CP 5x30s back rack hold)
– 20 GHD situps after each round but not last

TUESDAY

Strength : Push Press
5-5-5-3-3-3-2-2-2

– Get a lot of heavy reps in here

WOD : 12m AMRAP
15 Pull-Ups
30 Double Unders
Run 300m

S : Jumping Pull-Ups, 70 Single Unders
L1 : 20 Double Unders

Rx+: UNbroken PU and DUs. If broken up for 1) pull-ups finish remainder of round as burpee pull-ups and 2) double unders subtract 10 reps from where you broke up.

The Program

1. Strength and WOD Rx+

2. Snatch Work
12 minutes: find a 3 rep power snatch, at least 5-6 attempts
12 minutes : find a 1 rep squat snatch + 3 OHS + behind neck jerk, at least 5-6 attempts

3. Bench Press
5 @ 70%, rest approx. 30s, 3 @ 80%, rest approx. 30s, 1 @ 90%, rest approx. 1:00. Perform for 1 minute. Keep weights relatively consistent throughout.

4. Conditioning
Run 4x600m AFAP, rest 1:1

MONDAY

BootCamp Sprint

1. Core Work
:25 work, :45 rest, 5 rounds each movement

a. Hollow Rocks
b. Russian Twist, 14/10 MB
c. KB Deadlift, 70/53 KB
d. Straight Leg Scissor kicks, distance over speed (straight over waist to just above floor)

2. Conditioning

20 Burpees
75 Double Unders/150 Singles
20 KB Swings 53/35
20 Burpees
75 Double Unders/150 Singles
20 KB Swings
20 Burpees

CrossFit

Strength : Low Bar Back Squat
5-5-3-3-2-2-2-2

WOD : 21-15-9
KB Swing 70/53
Goblet Squat
Burpees

S: 35/26
L1: 53/35

Rx+: Single Arm OHS (11/10, 8/7, 5/4)

The Program

1. Strength and WOD Rx+

2. EMOM 15m : 3 Squat Clean Thruster, heaviest able

3a: 3×25 GHD Situps, rest :45
3b: 3×8 (each side) KB Snatch, heaviest able, 8 then switch sides, rest :60

SUNDAY : One class @ 10:00am

STRENGTH : EMOM 20m
O: 1 Power Clean + 2 Jerk
E: Rest

WOD : 15m AMRAP
4 Power Clean 155/105
8 Front Squat
12 Deadlift
16 Burpees

“Murph” will be going down on Canal Park at 10:15am. Regular class at 9:00am.
Woburn is regular Saturday schedule : OG @ 9:00, class @ 10:00am.

SATURDAY

STRENGTH

Canal Park : Clean and Jerk, Find a 1 rep max in 20 minutes

Woburn : High Bar Back Squat, 5×5

WOD : Partner 15m AMRAP
Perform 30 Clean and Jerk 135/95 (each partner must perform 30 reps, 1 bar only)
then 3 rounds of
30 Air Squats
20 Ring Dips
Run 200m (both partners run together)
then perform 30 Snatch 135/95, same as clean and jerks

The Program

1. Strength and WOD Rx+

2. EMOM 15m : 1 Squat Snatch, heaviest able

3. Overhead Squat : 5×3

4. 10m AMRAP
1 Rope Climb
2 Bar MU
3 Ring MU
4 Strict HSPU
5 Thrusters 225/145

There will be changes to the evening schedule for THIS FRIDAY ONLY. Thank you for understanding.

Wall BALLS

Wall Ball might be the most wide spectrum movement in terms of how people view it of everything we do in CrossFit. For some it’s a welcome strength, us tall folk who will gladly toss a ball a foot beyond our reach a few times. Then the other end of the spectrum is those of you who the target looks like it’s the top of the empire state building and you are tied to cinder blocks. I understand that I don’t understand, but you all get your pull-ups and toes to bar so sympathy isn’t in great supply over here.

Like everything we do you can make these at least less awful with a few simple adjustments. Starting from the bottom remember what this movement really is : a squat. So all the elements of a are in play. Initiate your hips back, push the knees out to create tension in the hips and hamstrings, and bounce out of the bottom. Mobility certainly is a factor but those of you who skirt parallel are actually making it worse because you aren’t getting the stretch reflex from that bounce in the bottom. It’s a controlled but fast descent to that bottom position, then generate speed to help toss the ball up.

There are simple things that can help too like the setup. As dumb as it sounds I see many people struggling just because they are too close to the wall. You want to get some bounce off the wall so you can time your descent and get maximum efficiency, and we also have to actually hit the target area. Make sure you are at least arms length away. Remembering the squat piece, get the feet setup right both width and direction of the toes. I can’t tell you how many times I see people who are normally perfectly good squatters technique wise totally lose that when doing wall ball. Lastly in setup and execution, hold the ball at the chest when you have it. It’s instinct to hold the ball at our face because we like to see the objects we are holding but that makes us hold tension in our arms. Keep the ball at the chest while squatting to give you even a millisecond break.

You can do this. Ignore my laughing.

FRIDAY

-Woburn schedule for evening : 430pm class, 530pm BootCamp Sprint Class (30 minutes). Gym closes promptly at 6:15pm

– Canal Park schedule for evening will be : 4-4:30pm Open Gym. 4:30pm CrossFit, 5:30pm BootCamp Sprint (30 minutes). Gym closes promptly at 6:15pm

BootCamp Sprint

1. Core Work
– L-Sit Practice/hold for 3:00 running clock
rest :30
– Chair position holding medball (athlete sitting on floor), 3:00 running clock every :30 perform 4 russian twists
rest :30
– Forearm plank hold into straight arm plank hold alternating every :30, 3:00 running clock

2. Conditioning

3:00 Max Effort Wall Ball 20/14
2:00 Max Effort Toes to Bar
3:00 Max Effort Russian KB Swings
2:00 Max Effort Jumping Pull-Ups

CrossFit

STRENGTH

Woburn : Split Jerk, find a 1 rep max
Canal Park: Split Jerk, every 90s perform 3 reps for 7 sets, 80-90% (no failures)

WOD : For Time
104 Wall Ball 20/14
52 Toes to Bar

12:00 Time Cap

S: 9′ target, lighter ball, scaled TTB
L1: lighter ball, scaled TTB

Rx+: every drop of WB and break of TTB perform 6 burpees

The Program

1. Strength and WOD Rx+

2. 50 Strict Pull-ups

3. 7m AMRAP
3 Snatch @ 80% 1 rm
7 OH Walking Lunge
30 UB Double Unders

I know we aren’t doing Murph but this is awesome by Jorge

THURSDAY

STRENGTH : Push Press
5-5-5-5-5

WOD : 12m AMRAP
30 Push-Ups
30 Double Unders
10 Thrusters 95/65

S: 60 Singles, 65/45
L1: 15 Doubles, 75/55

Rx+: UB DUs and Thrsuters @ 115/75

The Program : Off

Coach Sarah, fresh off her first ever Regionals appearance as an individual, is available for remote (online) nutrition counseling. Meal plans, macro breakdown, food log analysis, and general consulting are all available. Email her at [email protected]. If anything sign up for the newsletter. The best $10 you can spend each month! First free issues comes in a week!!!

Last class at Woburn is canceled for Wednesday. This is just for this week. We are also changing the Friday schedule this week just for this week. Both nights are for professional development. I apologize about the inconvenience. This is just temporary for this week. Thank you.

WEDNESDAY

STRENGTH

Woburn: EMOM 12m, 5 TnG Squat Clean, 3 min on 1 min off. Same weight for 3 min. Increase each round of 3 min. Start around 75% max. 

Canal Park : EMOM 12m, 5 Front Squat, 3 min on 1 min off. Same increase and start as above.

WOD: 5 Rounds
12 KB Swings 53/35
12 Box Jumps 24/20 (full stand)

S: Scaled KB, step ups (6 each leg)
L1: 10/10 reps

Rx+: 70/53, 30/24

The Program

1. Strength and WOD Rx+

2a: 5×5+2 Thruster + Push Jerk @ heaviest able, rest :60
2b: 5×50 Double Unders AFAP, rest :60

3: 50 Walking Lunges @ BW, bar on back

The Regionals Ladies and Support Staff

TUESDAY

STRENGTH

Woburn : Snatch
-Find a max Full Snatch + Below Knee Hang Squat Snatch

Canal Park : Bench Press
– Find a max set of 3 reps, perform 3-5 strict pull-ups after each set

WOD : For Time
Run 400m
then 6 Rounds
10 Burpees
5 Handstand Push-ups
then Run 400m

S : 10 Push-Ups for HSPU
L1 : Scaled HSPU

Rx+: 5″ Deficit HSPU

The Program

1. Strength and WOD Rx+

2. OH Yoke Carry, 50′ max no drops

– between sets perform 3 stone to shoulder + squat, heaviest able

3a: 4×6 each side OH Split Squat (lunge width), heaviest able, rest :60
3b: 4×6 DB/KB Single Arm Bench Press (each side), fast before heavy, rest :60

4: finisher
30 barbell curls
30 barbell press
60 OH KB swings 106/88

We are running a special class tomorrow for “Murph” at 12:00pm.

This is for members of BOTH gyms and experienced CROSSFIT friends/family.  Limited experience non-members will be turned away including if they don’t do CrossFit. This is a firm rule since we have had bad experiences in the past.

Canal Park is closed on Monday and Woburn is running this 12pm ONLY. See below for more details!

MEMORIAL DAY “MURPH”

Come to Woburn tomorrow (Canal Park members welcome) and partake in a nation wide tradition of doing the Hero WOD “Murph” on Memorial Day. Canal Park is CLOSED on Monday, May 30. The listed time for “Murph” is the only time Woburn is OPEN.

Lieutenant Michael Murphy lost his life during a mission that has been immortalized in the story The Lone Survivor which is a book and movie, the former something EVERYONE who can read should read. If you can’t read get the book on tape.

TIMING

We were going to be closed due to staff time off and coming off the Regionals weekend but decided to throw this in the mix. This is a special WOD and I encourage anyone who can get to Woburn to do so.

Gym opens at 11:30am. Directed warmup starts at 12:00pm SHARP. Please do not be late. If you are more than 5 minutes late we won’t let you join in unless there are extenuating circumstances you let me know about before. This is going to be a big crown with a lot of energy so we need to get things started and monitored early and on point. Thanks SO much for understanding, and get your butts in here!

SCALING

Like all WODs including Heroes we have done in the past there are many scales to meet your needs. The written ones are encouraged but we can help with anything you bring at us!

MEMORIAL DAY “MURPH” MONDAY

WOD : For Time

Run 1 Mile
100 Pull-Ups
200 Push-ups
300 Squats
Run 1 Mile

90 MINUTE TIME CAP

S(tarter): 800m Runs. 50-100-150 reps. Scale movements as usual. Scale MORE than usual.
Level 1: 1000m Runs. 75-150-200 reps. Similar scaling guidelines

Rx+: Wear weight vest. Only allowed if you have done as RX previously. 

The work is done with the runs mandatory done in that order (first and last). However the middle 3 movements can be done any way you want and is encouraged to be done in either 20 rounds of “Cindy” (5-10-15) or similar 5-5-15-5 (pull-ups, push-ups, squats, push-ups). 

This does not count against your class total for the week. We will be doing “Murph” at Canal Park on Saturday, June 4th if desired and moving the lifting clinic to another date.

We planned on closing for the entire weekend but adjusted to Open Gym at both locations tomorrow. Come get a workout in on your own or with friends! Check the online schedule for hours!

WOBURN : 10-12pm

CANAL PARK : 1-3pm

This IS the Flex Zone

Check out games.crossfit.com to check in on the ladies’ progress through the weekend. People coming be sure to hit me up when you get here!

FRIDAY

BootCamp

1. CORE : 10 min cap

50 Barbell Roll-Outs
– EMOM perform 1 KB complex : 2 Russian + 2 Full Swing + 2 Goblet Squat + 2 Lunges (total)

2. Conditioning : Cap 15 minutes
100 Burpees for Time

S: 50 Burpees
L1: 75 Burpees

CrossFit

Strength : Low Bar Back Squat
5-5-5-5

WOD : “Jerry”
Run 1 Mile
Row 2000m
Run 1 Mile

30 min Cap

S : 800m, 1000m, 800m
L1 : 1000m, 1500m, 1000m

The Program

1. Strength and WOD