We have a lot of stuff coming up in February both CrossFit and Social. Check out what we have going on!
All workshops are cash payment upon signup. You can sign up for any workshop at the desk. For things that require payment we ask you please pay when you sign up or we cannot guarantee your spot. Unfortunately we cannot chase people for payment either. Thank you!
WORKSHOPS
Open Prep Workshop. Saturday, February 21 (Time TBD). Signups limited to 25 athletes: If you plan on signing up for the Opens then this is a great workshop for you. Whether this is your first year or you are a strong competitor excited to see how you move up the leaderboard, this is going to be an awesome workshop for you! We will be going over the structure of the Opens from schedule to participation, how to game plan workouts based on the style, the movements involved, and your goals, and some critical movement standards that will help efficiency.
The workshop will be led by myself (Lando) and Stacey. Between the two of us we have 8 years of Opens experience as athletes and coaches, 6 trips to Regionals as athletes (1 with CF Fenway team for me, 5 as an individual for her), 3 trips to the Games (2011 team for me, 2009/2011 individual for her), coach and athlete experience in the new GRID league (Head Coach of the Boston Iron for me, starting athlete for her), and we have coached together at CF Fenway and then CF Lando for 4 years total.
In other words we have some experience with the Opens and competing in CrossFit in general.
There is no requisite experience or ability level to be allowed to attend. I will say that it will have a good amount of time focused on the competitive elements of CrossFit WODs you would find in the Opens (think fast, work capacity focused, high skill towards the end when fatigued). Anyone and everyone is welcome to sign up and attend and regardless of your ability you will find value. Nobody will be turned away but if you are on the fence please ask. Stacey and I will be more than happy to give you advice and our opinion about your participation and on the Opens in general. The only person I would steer away from coming to the workshop is if you are signing up for the Opens purely as a scaled athlete and are doing it just for the fun of it with no desire or care for the competitive side of it this year.
Rowing Workshop ($10) : Saturday, February 14 @ 11:30-12:15. Signups limited to 16 athletes: When you see rowing in the daily WOD do you end up crying yourself to sleep? Trust me you are not alone! Rowing is a very basic but challenging movement that if not done properly can absolutely crush you in a workout. Like everything we do in CrossFit there is a good and bad way, a right and wrong. Stacey will be running a basic rowing fundamental course that will cover start to finish how to row and make you actually look forward to smashing row workouts.. It will have lecture, drills, and a WOD at the end to test your new skills.
Stacey is one of the best female rowers in competitive CrossFit and has been trained extensively by one of the greatest rowers of all time…ME!! Kidding, she was fortunate enough to spend a weekend learning from Erin Cafaro who rowed in the Olympics!
SOCIAL EVENTS
Social Hour (or 5) at Grumpy’s in Reading. Friday, February 13 @ 8pm: Come have a beer, cocktail, soda, or water and hang out with your fellow Landos and some coaches for a while. We all get to spend time together in yoga pants, sports bras, shorts, and Ts at the gym, talking over panting and pain faces (nothing wrong with all this), come spend time over a beverage of choice and maybe some food and get to know each other even more!
2 Year Anniversary Party. Saturday, February 21 @ 8pm-Close. The Brickyard, Woburn : We have been incredibly fortunate to be open for 2 years! This place wouldn’t be possible without all of you, our members current and passed, and we want to thank you by getting everyone together and blowing it out at the Brickyard. They hosted us last year and were thrilled to have us coming back. More details will be coming but plan on 8pm until the place closes, some period of open bar, and a small requested donation.
Bring family and friends. The more the merrier. It doesn’t matter if you have been a member for 1 month or were an OG, you are not only welcome but we WANT YOU THERE! This was honestly the best day of the year last year with over 100 people coming. Lets double it this time around!
TUESDAY : We are open for ALL CLASSES. Check the schedule for the updated times and coaches. It is finalized.
Strength: Bench Press
8-8-5-5-5
WOD: 12m AMRAP
20 Russian (eye level) KB Swings 53/35
20 Pull-Ups
20 Double Unders
S: 35/26, 15 Pull-ups, 40 Singles
L1: 53/35, 15 pull-ups, 40 Singles
Rx+: 70/53, UB Double Unders (trip up or stop means restart at 0)
The Program
1. Bench Press
8-8-5-5-5
2. WOD: 12m AMRAP
20 Russian Swings 70/53
20 Pull-Ups
20 UB Double Unders
Rest at least 20 minutes Post WOD. Long enough for protein and recovery is preferred.
3. Snatch Work
EMOM 16m
O: 3 Triple Unders
E: 1 Power Snatch + 1 Squat Snatch + 1 Snatch Balance
– triple unders are for pure practice. work to whatever level you have and try to get better. Snatch work is to be increased as able but UB
4. Snatch Accessory Work
a. 3×5 Behind Neck Push Press, heaviest able
b. 3×3 Sotts Press, heaviest able
5. High Bar Back Squat
3×3, heaviest able
– warmup with at least 2-3 sets then 3 sets heaviest able. Should be a 9/10 intensity. We will be squatting Tues, Wed, Fri, Sat this week.
