Notes on Programming: Starting October 31, we will be starting a new programming cycle that will encompass all 3 phases of our program : CrossFit, Weightlifting, and CrossFit Lite (BootCamp). This will make it so as a member you can partake in any class any time and not “mess” with your training. CrossFitters are encouraged to take Weightlifting classes here and there to hone their lifting. On the other end, I’ve never met a singled Weightlifter who hasn’t benefited from more conditioning. I also challenge any pure WLer to out lift Stacey, Jack, or Sarah, Sinclair and everything, and argue that to be good at WLing you should “only” WL.

 

Competitors: Those of you doing the Southie competition please note that the programming will take this into account. Try not to go bang out the announced workouts outside of the programming too often (aka at all) when not programmed. The point of your training is not for 1 competition but for a season. If you spend a month focusing on 4 workouts and 1 weekend you will waste 1 month. Strength, conditioning, and these workouts will be included starting next week all gearing up for that competition. Don’t worry.

 

Also, we have had a great group so far at the competitor’s group but I know more of you are out there. Make the commitment, get your butts here.

 

 

THURSDAY

 

CrossFit Lite

 

1. Warmup
4 Rounds
10 MB Deadlift
10 MB Front Squat
10 MB Press
10 MB Thruster

-MB @ usual Wall Ball weight

– Every time ball is dropped including set end perform 2 Burpees

 

2. Core : rest/transitions 15s between movements, 3 total rounds
– 30s/ME Seated Chair Hold: feet off floor, knees bent, arms extended any way able
– 30s L Sit Hold, hardest able (floor, P-Lette, Rings, Pull-Ups Bar)
– 30s Minimum 5 Strict TTB, hold 2s at pike and toe to bar/ankles, shins, calves, air, etc.
– 5s Max Effort Scream
– Rest 1:00

 

3. Conditioning : Sprint Work
3 Rounds : Row 200m AFAP, rest 1:1
3 Rounds : Deadlift 155/105, 15 reps, rest 1:1
3 Rounds : Burpees to 12′ target both hands, 8 reps, rest 10s after each efforts
1 Round: Max Effort 1 set TnG Squat Clean Thruster 95/65, use same bar as DL

 

– Scale as needed to make this FAST

 

 

CrossFit

 

Strength : Bench Press
– Find a 1 rep max, try for PR attempts

 

 

WOD : For Time
100 Double Unders
Run 400m
15 Ring Dips
75 Double Unders
40 Pistols (alternating)
50 Double Unders
Run 800m
15 Ring Dips
25 Double Unders

 

 

S/L1 : Scale movements accordingly and either 2x Singles for DUs or cut in half and count attempts. Pistols scale to box first then holding pole.

 

The Program : Off

 

 

If you plan on doing this….THE TIME TO SIGN UP (TRIIB) IS NOW!!! ITS NEXT WEEKEND!!!

 

 

Male/Female Teams. 3 Events. Awesome Prizes. COSTUMES ENCOURAGED!

 

 

Both Communities. Night Out to Follow!

 

 

 

WEDNESDAY

 

 

CrossFit Lite

 

WARMUP : Coach’s Delight

 

1. Conditioning : 30 Rounds For Time
5 Wall Ball 20/14
3 Burpees
*1 Wall Climbs

*Every Other Round

 

 

CrossFit

 

Strength : Overhead Squat
5-5-3-3-2-2-2

– Goal here is to get heavy quickly. Your work will be done in the WOD volume wise. Use the 5s as warmup and then use two sets of 3 and three sets of 2 to get as heavy as you can. ALWAYS SPLIT JERK TO GET OVERHEAD.

 

WOD : 21-15-9
Overhead Squat 135/95
Situps x2
CTB Pull-Ups
Clapping Push-ups
– Clapping Push-Up means part of both hands make contact with each other. Does NOT have to be full hand to hand. Goal here is EXPLOSIVE push from bottom

 

S : 75/55, Situps x1, Banded Pull-Ups, Knee Clapping Push-ups
L1: 95/65, Banded CTB Pull-Ups

 

Rx+: 155/105

ELITE : 15-12-9 Bar MU for CTB Pull-Ups

 

 

 The Program : All same for all this week

 

1. Strength and WOD as able

– Bar MU only if able to do easily when rested. Do NOT scale reps down more, if that is your option then do CTB pull-ups.

 

 

2a : Behind Neck Push Press, 4×3, right into
2b: High Bar Back Squat, 4×3, 10s pause in bottom of each rep, rest 2:00

 

– Increase weight as able, no weight chance from a to b

 

3: 3xME non-stop GHD Situps, cap at 35 reps each set, rest 90s between efforts

 

4: 4×4 Barbell Good Morning, increase as able and work quickly

Days marked as Testing Days are important for all so try to get to them!

 

 

TUESDAY

 

CrossFit Lite 

 

1. 50 Getups for Time, 45/35 plate

 

– E75S 10 GTOH + STOH w/ Plate

 

 

 

 

2. Conditioning

 

Row 1000m
50 Situps
Row 750m
50 Air Squats
Row 500m
50 Russian Twists 20/14 MB
Row 250m
50 Burpees AFAP

 

 

CrossFit

 

1. Overhead Test

A: Push Jerk, find a 2 rep max (tng)

B: 2 min @ 75% of above

 

 

2. Output Test:  10m AMRAP
3 Power Clean 135/95
7 Box Jumps 24/20 (full stand and step down)

 

– Weight is something that should be NOT easy for TnG

 

S : 75/55, step ups
L1: 115/75

 

Rx+: 185/135

 

ELITE : 225/155

 

 

THE PROGRAM

 

1. Strength and WOD, weight as able

 

2: Barbell Conditioning test: Snatch Complex
– Snatch Pull + Snatch Pull + Low Power Snatch + Squat Snatch + Squat Snatch

Done as a 20m AMRAP, all must be unbroken. Weight can be adjusted as you go. Find a max weight UB in the 20 Minutes, note total rounds completed and weights. 

A journey of 1000 miles begins with a single step

 

 

MONDAY

 

CrossFit

 

Strength : Front Squat, tempo DROP1212

 

– DROP1 means fastest down as able with safety and control in place. NASCAR driver style.

 

 

WOD : 10 Minutes to Complete

100 KB swings 53/35

-EMOM 1 Clean and Jerk 155/105

 

S: 35/26, 75/55
L1 : 115/75

 

Rx+ : 70/53, 185/135

ELITE: Squat Clean and Jerk 205/150

 

 

 

 

 

SUNDAY Tom Brady Day

 

 

Strength : 10 Minutes to find Max Front Squat at a 8/10 intensity level

 

then 

 

Yoke Carry : 10 minute for 50′ carry max level

 

 

WOD : 12m AMRAP

-Buy In : 100m (corner of building and back) KB OH Carry, switch arms on way back, 53/35
then for remainder of time
60′ Farmer’s Carry, down and back, switch hands at end.
60′ Goblet Job or Fastest Able, down and back (Goblet = KB at chest0
12 Double Unders
12 Hand Release Push-Ups

 

 

 

 

 

Fun Filled Saturday with so much potential for over quoting of Old School here. Pull-Up Rig in Charlestown will be having bars replaced, Competitor Group will be going through testing, and Tom gets to come back in front of his adoring husband New England fans.

 

All is great in the world!

 

 

 

SATURDAY

 

CrossFit-Lite

 

1. High Bar Back Squat
5-5-5-5, work quick but get heavy, 15 minutes MAX

 

2. Core WOD : Rowing “Michael”

3 Rounds
Row 1000m
50 Supermans (GHD Hip Extension)
50 Situps (GHD Situps)

 

30 Minute Time Cap

 

– If you have used the GHD before, try it for a few reps. DO NOT use for all reps all rounds unless very experienced using the GHD DURING WORKOUTS. Otherwise do not do more than 50% of the reps on the GHD.

 

 

CrossFit

 

Strength 1 : Overhead Squat (15 minutes)
2-2-2-2, hold bottom for 10 seconds each rep

 

Strength 2 : High Bar Back Squat (15 minutes)
5-5-5-5, heaviest able

 

WOD : With a Partner, Row 4000m, broken any way desired
– By the time row is done your team must also complete 12 Rope Climbs, 15′

 

S : pair with similar rowing ability and do 3000m, 30 strict (scaled) pull-ups for rope climbs
L1 : similar to above but 3500m, 10′ Climbs

 

Rx+ : legless 12′ climbs

 

 

The Program : Testing End Strength Phase 1

 

– The point of testing for all 3 Competitor pathways is baseline/progress check through the various phases of the training season. This is the end of the first phase of the Strength focus of the season, capping 9/10 weeks of heavy focused shit. We are going to see where strength is while also seeing where that skill transfer and our conditioning levels rest which will help me determine as a whole where the programming will go for a team within the Lando community but then you as individuals as well for more specified work in the next few months.

 

1. 20 Minutes to find 1 Rep Max Back Squat, warmup specific

 

2. Clean and Snatch Ladder
Clean : 155/105, 185/135, 225/155, 245/175, 275/205
5 reps, rest 1:1, then rest 1:1 from total time before SNATCH

Snatch : 135/95, 155/105, 185/135, 205, 225/160
5 reps, rest 1:1

 

– Weights will be scaled as needed 

 

3. 9-7-5
Muscle Ups
Deficit HSPU 13/10″
Burpee Box Jumps 36/30
GHD Situp

 

 

 

FRIDAY

 

Lite

1. Core Work : 5 Rounds
10 (alternating) walking RDL holding KB opposite hand, 53/35
10 SDLHP
10s Hollow Hold
10 Hollow Hold Scissor Kick
10s Rope Climb Hold or 1 pull to stand from laying position

 

2. For Time : 3 Rounds
10 Pull-Ups
10 Squat Clean 65/45
10 Jumping Pull-ups
Run 400m

 

 

CrossFit

 

Strength : Deadlift

 

Find a 1 rep max

 

 

WOD : 3 Rounds
10 Squat Clean 95/65
10 Pull-Ups
Run 400m
10 Squat Clean
10 Pull-Ups
Run 400m
10 Squat Clean
10 Pull-ups
– Rest 1:00 after each round

 

30:00 Time Cap, SCALE ACCORDINGLY

 

S : 65/45, Jumping Pull-ups
L1 : 75/55, Scaled Pull-ups

 

Rx+ : Unbroken Barbell and Pull-Ups

 

ELITE : 115/75, same Rx+ Rules

 

 

The Program : First testing day is this Saturday. Competitor group is at Charlestown this weekend again. Thanks for cooperating. YOU DON’T WANT TO MISS THIS WEEKEND IF YOU ARE A COMPETITOR OF ANY LEVEL. VOLUME IS LIGHT FRIDAY ACCORDINGLY.

 

ALL

1. Strength and WOD Rx at least

 

2. Snatch Work
a: 4×2 Squat Snatch, heavy tng no misses
b: 4×2 Overhead Squat, heavy no failures

 

3. High Bar : easy 3×5

 

 

 

Just a couple updates : I know it’s been promised a few times but we really are working on the Pull-Up Rig in Charlestown. Just waiting on a few parts before we roll. It will be a fast process so look forward to it being done soon, like days soon.

 

Competitor Group will be in Charlestown again this Saturday due to scheduling issues, so we will double up on Woburn the 2 weeks after. Thanks for understanding!

 

Southie Showdown signup lists are now officially at the desks. If you are already signed up or strongly considering please let us know by writing your name and other info on the sheet. Important just to get a feel for numbers repping that weekend but also so I can gear programming for the numbers necessary, scale division wise.

 

 

THURSDAY

 

 

Lite 

 

1. Static Core Program

– one time through the list as written

a. 5 minute max effort forearm plank hold…this is 1 time effort as long as you can proper technique. Once you break rest the remaining time!!

b. 4 minute max effort (accumulated) chair hold with medball…medball can be held at chest, overhead, however able. 20/14#, rest as needed and accumulate hold through 4 minutes

c. 3 minute max effort supermans (reps)…every 20 reps perform 10 medball thrusters

d. 2 minute max effort wall sit (one time)….rest remaining time after failure

e. 1 minute max effort L sit (hang), accumulated

 

 

2. Conditioning
In 7 minutes, Row 1000m AFAP

rest remaining time, then

4 Rounds
15 Box Jumps 24/20, must step down
3 Wall Climbs
15 Goblet Lunges (alternating) 53/35 held at chest
8 Broad Jumps 6/4′
 

*Score is time for 4 Rounds + time for 1000m row*

 

 

CrossFit

 

Strength : Thruster (from rack)
Find a 2 rep max in 15-20 minutes

 

 

WOD : 15m AMRAP
5 Ring Dips
15 Wall Ball 20/14
3 Wall Climbs
7 Cal Row (arms only), damper at 10/8
10 Situps

 

Scale Dips and Climbs as needed

 

Rx+ : Weighted Dips w MB 20/14# held with feet, GHD Situps as able

 

 

The Program : Off (all)

 

 

 

 

October 29th @ CrossFit Lando – Charlestown

 

Dual Weightlifting and CrossFit Mixed Pair Competition (Signup Here)

 

If you need a partner let us know!! [email protected]

 

 

 

WEDNESDAY

 

CrossFit Lite

Warmup : Gentle 400m jog, 50 Air Squats, 25 Situps, 1:00 hold down dog

1. 5 Rounds, each round 4:00
Run 400m
12 Toes to Bar, Knees to Elbows, Hanging Tucks, GHD Situps, any choice
– rest remainder of time

 

rest 5:00 then

2. 50 KB Swings 53/35 AFAP
rest 1:00
50 Goblet Squat 53/35 AFAP
rest 1:00
50 SDLHP 53/35

 

 

CrossFit

 

1. Clean Complex : Every 90s for 10 rounds

– 1 Deadlift, 1 Power Clean, 2 Front Squat, 1 Squat Clean

 

Find a heaviest set able. 

 

 

2. 6m AMRAP
1 Deadlift 155/105
1 Powerclean
2 Front Squat
1 Squat Clean

Rest 3m

 

4m AMRAP
Toes to Bar

 

 

S : 95/65 (push weight here), scaled TTB
L1 : 135/95, scaled TTB

Rx+ : 185/135

 

Elite : 205/150

 

 

The Program

 

ALL

 

1. Strength and WOD Rx+ (Complex should be doable UB for #)

 

2. 6 Rounds
Row 750m, rest 1:1

 

3. High Bar (yes, done after row)
heavy ass 3

I give you this to take with you:
Nothing remains as it was. If you know this, you can
begin again, with pure joy in the uprooting

 

 

 

Weightlifting at both gyms is going to get on the same cycle created by Bud with oversight by Lando. This week will be an off-cycle to prep up for next week. It will coincide with the regular programming as well.

 

 

TUESDAY

 

Lite

 

1. 150 Hollow Rocks for Time, 12 minute time cap

 

rest as needed

 

2. 5 Rounds
20 Jumping Squats
20 Push-ups
20 Double Unders/40 Singles
20 Jumping Pull-ups
20 Russian KB Swings 53/35

 

*Scale up or down as needed, 25 minute time cap

 

 

CrossFit

 

 

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

 

WOD : 15m AMRAP
4 Power Snatch 135/95
12 CTB Pull-Ups
4 Squat Snatch
12 HSPU (must kip)
rest 1:00

 

rest is strict, not a suggestion. Do not rest shorter than 1:00, but longer if needed is fine.

S : 75/55, Jumping pull-ups, push-ups
L1 : 115/75, Pull-Ups, Scaled HSPU (no box, either scale on wall or deficit push-ups)

 

Rx+: 155/105

ELITE : 185/125, every break short of finish on CTB/HSPU add + 2 rep to that set

 

 

The Program

 

ELITE

 

1. Strength and WOD Rx+

 

2. Snatch Work
-3×2 Hang (any) Squat Snatch, medium no misses
-EMOM 8m : 1 Hang Snatch + 1 Full Snatch

 

3. 30 Muscle Ups
– Every 10 reps perform 100 Double Unders

 

Masters and Competitive

1 and 2 above only 

 

 

 

 

 

MONDAY

 

CrossFit

 

Strength : Low Bar
3-3-3-3-3

 

 

WOD : 21-15-9
Thruster 95/65
Lateral Burpee Over Bar

 

S: 65/45
L1: 75/55

 

Rx+: 115/75

 

 

The Program

 

ALL

 

1. Strength and WOD Rx+

 

2. Clean Work
Work for 15m on a heavy but makable clean, then
EMOM 8m : 2 Heavy Clean, same throughout

 

3a: 4×3 Clean Pull, heavy, rest:60
3b: 4×30′ HS Walk AFAP (scale as needed for work on HS), rest :60
3c: 4×15 GHD Situps AFAP, rest :60

 

Happy Birthday to my wonderful wife Sarah. Believe it or not there’s a supporter behind this greatness (me) that keeps it going. This would be her.

 

In seriousness, the cliche is…cliche about how hard someone is to deal with and how their spouse deserves awards. This cliché was made because of me and Sarah.

 

I am proud of her for the woman she has become in the 5 years we have been together, for constantly working at her fitness and going from a good local competitor to regionally elite both individual and team member, and for always being there to guide me and push me, whatever direction I am in need of. (Currently she’s the worst paid tour guide in the world).

 

I love you much, and Dexter told me to tell you he doesn’t have a gift because he ate it.

 

 

SATURDAY

 

CrossFit Lite

 

1. CORE : :30 on :30 off, 5 rounds each movement
– Russian KB Swings
– GHD Situps
– Barbell Good Morning
– Hollow Hold

 

2. 24m AMRAP, broken into 4 rounds of 5:00 with 1:00 rest
Run 400m
6 OH Walking Lunges 75/55 (alternating)
5 Power Snatch
6 OH Walking Lunges (alternating)
5 Squat Snatch
Max Effort Bear Complex with Remaining Time

 

 

CrossFit

 

Strength : Squat Clean

Find a 1 rep max in 20 minutes 

 

 

WOD :20 minute running clock
8m AMRAP “Little Kong”
– 1 Deadlift 315/225
– 2 Bar MU
– 3 Squat Clean 255/175
– 4 HSPU

 

@ 12 minutes, 8 minutes to complete (to Minute 20)

Run 800m
100 Double Unders
50 Wall Ball 20/14

 

– Every rep left over perform 1 push-up after time

 

The Program

 

IF YOU ARE DOING SOUTHIE SHOWDOWN BE SURE TO SIGN UP AT THE PROGRAM SIGNUP AT DESK (BOTH LOCATIONS). YOUR PROGRAMMING CHANGES IN A WEEK.

 

1. Clean and Jerk

 

2. “Sarah Kong”
20m Running Clock
8m AMRAP
1 Deadlift @ 90% 1rm or 405/275
2 Strict MU
3 Squat Clean 255/175
4 Strict HSPU

Rest 4m, then repeat

 

3. High Bar Pause Back Squat

 

4. Weakness Work : 20m work on HS Walk, FSHSPU, Rope Climbs, Muscle Ups

 

 

 

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

 

 

CrossFit Lite

 

“Wittman”

7 Rounds For Time
15 KB Swings 53/35
15 Power Clean 95/65
15 Box Jumps 24/20, full stand

 

– Scale as needed for weight, and step ups for Box Jump

 

 

CrossFit

 

1. Push Jerk
5-5-3-3-1-1-1-1

 

– Find a 1 rep max Push Jerk using the following rep scheme

 

 

2. “Wittman”
7 Rounds
15 Swings 53/35
15 Power Clean 95/65
15 Box Jumps 24/20

 

 

15m Time Cap

 

 

The Program

 

1. Strength and WOD

 

2. EMOM 12m
3 Push Press, taken from floor, max weight
3-7 Muscle Ups, ME each time
1 Squat Snatch, heaviest able

 

 

3. 7m AMRAP
75′ HS Sprint
5 Double KB OHS, heaviest able each hand
ME Toes to Bar

 

 

 

God conceals from men the happiness of death that they may endure life

 

 

 

 

THURSDAY

 

CrossFit

 

Strength : Thruster + Jerk
1-1-1-1-1-1

 

– Make thruster strict (no jerk)

 

 

WOD : 12m AMRAP
5 KB Lunges (@ Chest, Each Leg) 53/35
3 Wall Climb
1 Rope Climb
5 Plate Getup, 45/35

 

S : 35/26 KB, 10 KB Swing for Rope Climb, 25/15 plate
L1: 10′ Rope Climbs

 

Rx+: OH Lunges w/same weight, Legless Rope Climb 

 

 

CrossFit Lite 

 

1. Bench Press : 5 total sets, each set 4×3
3 Reps Every 30s, 4 rounds, then switch is with a partner. No partner perform with 4 sets then rest 1 min.

 

– Light, Speed work

 

2. For Time : 3 Rounds
21 Hollow Rocks
18 Jumping Lunges
15 KB Goblet Squats
12 KB Swings
9 KB SDLHP
6 KB Walking Lunge (each leg)
3 Wall Climbs

 

 

The Program : Off

 

 

 

 

When it comes time to deadlift I want to re-examine how we go about the movement. If I had any authority on the subject, something I am applying for with the Authority on the Subject Council, I would change deadlifting to a movement category all it’s own.

 

Thinking of it as a pull while representing the action of how we are moving the bar somewhat correctly, ends up more often than not misguiding the mover applying force to the movement. I actually want you thinking of PUSHING through the back half of your body all the way through the floor. This is the proper neuromuscular engagement I want you hammering out there to pull these big weights.

 

Also, belts. If you have a back injury that is spinal, then belt away. If you do it just to do it you are causing yourself long term issues. Jack can dead 3x BW and has never used a belt in his life. So yeah that proves everything. But honestly, if you belt just because its heavy you are never developing those muscles needed to support your core throughout any lifts but especially the pulls and squats. Build those muscles by lifting lighter with better form and strengthen that area.

 

 

Woburn : Note schedule tomorrow night. New Weightlifting class starts at 6:00pm. This is A LOT of lifting, but can be done as a double session for morning and evening, or back to back though will be pretty taxing.

 

 

WEDNESDAY

 

 

CrossFit

 

Strength : Deadlift
3-3-3-3-3

 

WOD : 3 Rounds, each round 3:30 with 1:30 rest
1 Power Clean 135/95
1 Hang Power Clean
1 Hang Squat Clean Thruster
5 Hand Release Push-Ups
15 Double Unders*

* This is a good day to work on double unders

 

S : 65/45, 30 Singles
L1 : 95/65

 

Rx+ : 185/125

 

ELITE : 205/150

 

 

The Program

 

ALL

1. Strength and WOD Rx+

 

2. Low Bar Back Squat
3-3-3-3-3

 

3. EMOM 15m
5 Heavy KB Swing
5 Deficit HSPU, hardest able UB for 7+ min
5 Box jumps 24/20, full stand

 

CrossFit Lite

– When “Lite” is a benchmark like today it will be in WODify, so record!!

 

1. CORE Program : 10m AMRAP

5 Strict TTB or highest able
10 Windshield Wiper (hanging) or highest able
15 Plank Push-Ups
1:00 ME forearm plank hold (if you break count that in minute)

 

2. “Tabata This”

– Each element completed fully as 8 rounds, 20s on 10s off, then rest 1 minute to transition to next movement. Score is lowest reps of each element added together.

 

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

 

Weightlifting (Woburn)

 

SNATCH DAY

 

1. Power and Squat Snatch
a. 5-10 minute talk and relation of movements
b. 5 minute barbell warmup
c. 20 minutes lifting

 

2. Accessory (In Class)
a. High Bar 3-3-3-3

Charlestowners : Say a sad good bye to the pull-up bars. Starting tomorrow we will be replacing them one by one. I know, I know, this is emotional for many of you. We will leave them in the front for anyone who wants to have personal time with them and/or a box they used to get to them very safely. 

 

Notes on Progress: We are in the tail end of this cycle of training, something that matters to you 0% unless you just like knowing things. What it could make important is your attendance as must as possible to get in your work as we gear towards max out week (really 10 days).

 

Squatting is your higher power at all times. Squatting makes everything better, easier, fights various diseases. The latter is the only statement that is proven as true. If you ever have extra time around the gym and want to make up for missed time, SQUAT!!! Say you missed Monday (yesterday) and have 30 minutes after class today (Tuesday), squat! Mobility, skill work, conditioning, all that stuff can be worked on and improved upon much quicker than strength.

 

Why squat? It improves all lower body things like…well squats, but also pulls, olympic lifts, etc. However it also improves on dynamic overhead things like push press and the jerks, and explosive things like box jumps, etc. Squatting is the base of all strength.

 

You can’t catch up. This statement is somewhat misleading, because of course extra work can make up for being behind. You have to do it correctly, though, or your catching up will just be you hurting yourself essentially going backwards at the end of the day. Yes there is a level of individuality to all of this that no program can universally cover. However, do not be that person who in October decides to go rogue and add 30% volume to what we do here every day to “catch up”. If you have things you want to work on extra aside from the programming here, pick 1 thing to work on and go bottom up. If you need help, ask.

 

Pull-up strength program will be posted tomorrow. This will be helpful for everyone.

 

 

TUESDAY

 

CrossFit Lite : “Lite Murph”, sort of

 

3 Rounds For Time, 40 Minute Time Cap
33  Jumping Pull-ups
66 Push-Ups
99 Air Squats

*Every 4 Minutes perform 400m Run for the first 20 minutes (total of 2000m in runs). Runs must be 400m each time (or whatever scale). After 20 minutes, continue finishing 3 rounds without runs.

**The 3 Rounds can be broken any way desired just like “Murph”, but the reps of each must be completed before a round is completed. Ex: You cannot do your 33 Jumping PU and bang out more while not done with the first round of 66/99 of the other 2. This is truly 3 rounds. 

 

Scale can be 200m runs for the 3 runs. 

 

 

CrossFit

 

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

 

– This is a true get your work in strength session. Get 25 heavy press reps in. If you fail before 5 that is fine, but make sure you get the work in when you are able

 

WOD : For Time : 
30 Pull-Ups
20 Bar Facing Burpees
10 Power Snatch 135/95
20 CTB Pull-Ups
10 Bar Facing Burpees
10 Power Snatch + Overhead Squat 
10 Bar Muscle Ups
10 Squat Snatch

 

S : Jumping Pull-ups for all 3 pull sets, 75/55 snatch
L1 : Banded Pull-Ups, 115/75 Snatch

 

Rx+: 165/115 Snatch

 

ELITE : UB Pull-up and variations

 

 

The Program 

Tempo Sets : with the number of newbies I wanted to address tempo sets. I don’t stick to the classic writing for this sometimes since it’s a lot easier to just write “pause for 3 seconds at chest” then write the swahili that is supposed to be done. Sometimes though It’s supposed to.

 

Tempo sets have 4 parts written, always representing the same part of the movement no matter what the movement is. This is dumb, but I’m not going to go against the geniuses that made the things I now use myself for so many things. So when you see something like below for the bench, 3313, this is the tempo for the entire rep, every rep of every set. Regardless of movements it is always down, bottom, up, top. So for these bench reps, it’s 3 seconds down, 3 seconds at chest, explosive up, and 3 seconds at lockout.

 

The “up” for every movements will always be 1 or you could see it as “x”. No matter the movement, the “up” part is always explosive. We never want to teach the body to execute this part slowly. Just look at is as “normal” explosive movement. Why I say it’s dumb to always be written this way is think of Pull-Ups. Since it’s always down, bottom, up, top, these 4 sections for pull-ups would mean 3 seconds down, 3 seconds at bottom, explosive up, 3 seconds at chin over. Just a convoluted way of looking at the movement. But who am I?

 

ALL

 

1. Strength and WOD Rx +

 

– This is a WOD that can be done slower to work on UB sets

 

2. EMOM 20m
O : 3 Bench Press, 3313 tempo, + 3 strict deadlift + high pull + turnover + press, use barbell heavy as able*
E : Top of ring dip hold (ME to 30s max) + L sit hold**

* : this movement is a deadlift right into a high pull right into a turnover (clean) into a press. All strict meaning no redipping or jumping with hips. Fast as able but strict.

** : This is attempted to be done all as one. The ME of the dip hold should be taken into account that you are attempting an L Sit hold with it. Say you can hold the dip for the 30s but have to stop immediately, at 20s go into the L sit then go ME there. Pass 30s for with the L sit, just go into the L Sit at 30s regardless

 

ELITE ONLY

3. 60 Burpee + Step Ups 24/20, wearing weight vest
– done in sets of 20 with 60s rest after each set. Burpee must have jump at top before step up. 

 

 

 

While 4-0 seems to be what any professional football team wants to be right now, 3-1 is much cooler. That is the sole reason why they lost today.

 

Let’s get at it for Monday!

 

 

MONDAY

 

CrossFit

 

Strength : Front Squat
– get 7 sets of 3 reps done, starting at 77% of 3rm, resting no longer than 3 minutes between sets but enough within that time frame to put best effort.

 

 

WOD : 30 Squat Clean and Jerk 155/105 (must show separate jerk…must lock out then redid to begin jerk)

– EMOM 7 Situps

 

15:00 Time Cap

– When scaling, take sit-ups very seriously into account. This should not become a 0/1 rep for a few minutes sit-ups fest. Goal really should be sub 12:00

S : 75/55, 3 Situps
L1 : 135/95, 5 Situps

 

Rx+: 175/115

 

Elite : 185/135, GHD Situps

 

 

The Program

 

ALL LEVELS

 

1. Strength and WOD
Competitive and Masters : Rx only

Elite : Rx+ only if able to string reps together

 

ELITE ONLY

2. EMOM 12m
O: 12-20 Cal, must get at least 12 but must row until 45s…BUT STOP THERE
E: 5 TnG Power Snatch, use weight you can move and with excellent technique

 

ALL

 

3. EMOM 12m
O: ME Wall Ball 20/14 in 45s
E : 10 Burpees

 

For 2 and 3, unfinished movements mean sit next minute (only), make up for untimed after

 

 

 

SUNDAY

 

Strength : Sumo Deadlift

 

3-3-3-2-2-2

 

 

WOD : 9-15-21

Cal Row
Wall Ball 20/14
50′ Sprint

 

Then 150 Double Unders

 

 

 

 

Charlestown has an event going on all day hosted by the Knights of Columbus which requires the parking lot. Information will be posted to Facebook for anyone wanting to join in on the fun.

 

 

Competitor Classs is 11:30 in Woburn. This is all levels competitors including Masters. I strongly urge anyone interested in competing to come as often as possible. 

 

Skill Movement Programs and Seminars for October : Be on the look out for programs to increase strength in the skill movement at the base level. Pull-ups, pressing (push-ups, dips, HSPU). Basics Seminars will start up again in October, 30 minutes devoted to 1 particular movement we don’t necessarily cover in depth during classes with focus being on upcoming week’s programming.

 

 

SATURDAY

 

 

CrossFit Lite (Charlestown)

 

1. Hollow Rock and Plank Challenge

A: 15 Rounds : 10s on 10s off, hollow rocks. See how long you can go UB during work intervals.

Rest 2 full minutes then:

B: 2:00 or Max Effort UB (whichever comes first) forearm plank hold, try 10-20% BW plate on back (partner helps, then switch on coach cue).

 

2. Sort of “Total”, WOD Style

10-9-8-7-6-5-4-3-2-1
Strict Press 75/55

1-2-3-4-5-6-7-8-9-10
Kettlebell Swing 53/35

– After each round of Press and Swings, perform

5 Front Squat 75/55
5 Pull-ups, scale as needed but push yourself here

 

 

CrossFit

 

STRENGTH : Back Squat, Low Bar, 2 part work

a: Find a set of 5 in 10-15 minutes at an 8/10 intensity level. This means slow down through middle but no pause of momentum or loss of thoracic integrity.

 

b: using 105% of this weight, perform EMOM 10m, 1 rep. Increase as able or stay the same. Weight should become nearly impossible to lift with failure OK for 1,2 minutes

 

 

WOD : The Original “Floater WOD”
20 STOH 185/135
40 Lateral Burpees over Bar

 

– Work can be broken up any way you want. Example : 5 STOH then 5 Burpees, or 7 STOH and 3 Burpees, anyway you want.

 

S : 75/55
L1 : 135/95

Rx+: Add hang clean to STOH making WOD “20 Hang Clean and Jerk, 40 Lateral Burpees over Bar”

 

ELITE : Every bar drop add 1 rep to overall Clean and Jerk.

 

 

The Program

 

All Levels

 

1. Strength and WOD as written with Rx scale as choice, but hang clean and jerk must be weight able to be done for 5+ reps.

 

2. Snatch Threshold work, EMOM 10m

a: Weight Establishment Protocol : perform ME drop from top power snatches with 80% max snatch (power). Take that number @ 50% of it and that is your number reps wise for the rest of the EMOM, rounding down for decimals.

Example : @ 225# Max Power Snatch, athlete uses 185#, rounded up from 180 (80% 225). Do not round up more than 5#. In 2 minutes athlete performs 8 reps in 2 minutes. 50% = 4, so 4 being reps to use each minute for EMOM.

 

b: EMOM 10m, # Power Snatch, any way.

– If you fail a minute, rest full minute after. Perform reps you miss after in untimed set with perfect form. 

 

3. Odd Object Carry
carry something weighing 150% BW if on back, 50% BW if at chest, for 400m. Grind it.

ELITE ONLY: Perform object carry after 4, only if able physically and mentally. Do not scale to lighter or shorter, all or nothing, and truly if able.

 

4a: 5xME Split Jerk Hold (perform 1 Jerk @ 70% Max then hold catch for 10s, stand and hold standing for 10s), rest :90
4b: 5×10 Ring Dips, MUp if able, rest :60
4c: 5×10 GHD Situps AFAP, think pass out speed, rest :30
4d: 5×10 Burpees, wearing weight vest 20/10, right into jerk

 

 

 

 

 

We are going to get back to the old school days at Woburn of making Friday’s Max Out lifting days and Hero or Benchmark WODs. Try to get in here on Fridays for a great start to the weekend!

 

 

Note on Ring Dips : Like most bodyweight movements these are a movement that burn out quickly and need time to recover. In a WOD like today’s, DO NOT ever go for that “gut it out” rep that you might fail or might get successfully. If you do fail or you burn out, rest twice as long as you think you need to before restarting. A huge mistake on Ring Dips, HSPU, sometimes CTB pull-ups is people continually fail reps which makes you exert the effort for nothing. BE SMART!

 

 

FRIDAY

 

– TAKE NOTE OF SCHEDULE CHANGES FOR NEXT WEEK BOTH LOCATIONS (MINOR, BUT IMPORTANT).

 

 

CROSSFIT LITE

 

WARMUP : 5 Rounds NFT, cap @ 10 minutes

5 Goblet Squat holding plate 45/35
5 Press from Squat, same plate
5 Ground to OH w/ Plate
5 Seated Press, chest to OH, w/plate (feet off floor in “chair” position)
30 second Wall Sit, add plate if able, hold plate with straight arms if able

 

– All movements can be scaled to different weights to allow for maximum weight and intensity throughout. Remember, it is a warmup.

WORK

1. 12 Minutes “Burpee Pyramid”, done “death by” style. 

1 Burpee…2 Burpee…3 Burpee…up to 5, then back down. Do not repeat 1 or 5 at turns. Once you cannot complete the work, you are “out”. Rest max 2 intervals then continue with 10 hollow rocks every interval until 12 minutes is up. 

 

rest as allowed by coach, then

 

2. 3 Rounds, 2:00 per round with 2:00 rest after each

OH walking lunges with barbell, max reps in 2:00.
– Bar taken from floor each round. Weight should be heavy but able. Rx is 135/95

 

3. “Annie”
50-40-30-20-10
Double Unders
Situps

 

– 12 minute time cap

 

4. 5 Minute Mobility cool down, Overhead and Shoulders focus.

 

 

CROSSFIT

 

STRENGTH : Hang Squat Clean (anywhere above knee)

 

– Find a 1 rep max PR as able, 15-20 minutes

 

 

WOD : “Elizabeth”, maybe with a twist

– As with any Benchmark WOD, this is very much your desire scale wise. If you have done this WOD the equivalent of 1x per year for a total of 3x or less, then do this as written with your proper scale. If you have done it in the last 4 months do it the same way and get a direct comparison.

If it’s longer then use your head in terms of scale. If you have gotten much stronger at these movements then maybe scale up from last time with the goal being faster still.

 

If you have done this workout many times (5+), then there are some options to throw in listed in the scaling. DO NOT DO A UNIQUE SCALE UNLESS YOU HAVE RXd THE WOD PREVIOUSLY AND DONE SO SUB 5:00!!!!

 

“Elizabeth”

21-15-9

Clean 135/95
Ring Dips

 

S : 75/55, Push-Ups
L1 : 115/75, Scaled Ring Dips

 

Rx+ options for those who have Rx’d this in less than 5:00. Choose one of the following: 

a: Squat Cleans, the “old school” way
b: Muscle Ups to Ring Dip
c: 185/135 Power Clean

 

 

 

The Program

 

ELITE

 

1. Strength and WOD, WOD @ 185/135 and MU to Ring Dip <—-these are mandatory scale regardless of previous “Liz” experience.

 

2. Clean and Jerk Work : EMOM 20m
O : 2 Squat Clean (from floor)
E : 2 Split Jerk (from rack), hold catch for 3 seconds of 1st rep

 

3. 5 Rounds, each round 90s with 90s rest after

3 Overhead Squat @ 65% 3rm, taken from rack
ME OH Lunges remaining 90s

 

4. 3 x ME Forearm Plank Holds with 30-50% BW loaded on back. Rest 2:00 between efforts. Cap at 2:00 hold (this is goal). If you haven’t done weighted plank holds yet go lighter. 

– Work with a partner ENTIRE hold. DO NOT COLLAPSE ON FLOOR WITH WEIGHT ON BACK. Partner should remain close and communicate your needs clearly. Partner should remove weights before you are failing.

 

 

COMPETITIVE

 

1. Strength and WOD, WOD @ desired scale option or Rx attempt

 

2. EMOM 16m
O : 2 Squat Clean (floor)
E : 2 Jerk (rack), no higher than 80% 2rm. Entire session is form check.

 

3. 3 x 1:00 Weighted Forearm Plank Hold, 30% BW loaded on back. See partner requirements above in elite writeup.

 

MASTERS

 

1. Strength and WOD

 

2. 7×2 Front Squat (from rack) + Split Jerk (3s hold @ catch)

– work as 90s-2m intervals

 

3. 4 Rounds NFT
15 GHD Situps
15 GHD Hip Ext.

 

 

I decided something about my life today. When up for no reason early AM I saw that the band The Prodigy is still around. They were huge when I was in middle school with songs like “Breath” and “Firestarter”. Well, if you are into massive festivals in Sweden or Russia, they still do them as headliners and it seems SICK. I mean look at the video below. It starts almost at the end when people lose their shit. I want to be one of those people. I will be one of those people.

 

 

 

 

All of your questions pertaining to my desire to go do this have an answer of “Yes”. Including anyone who wants to go, “Yes”, I will go too.

 

 

Charlestown Restrictions Saturday: The Knights of Columbus we share the building with are having a charity Cornhole tournament Saturday starting at 10am. This means no parking Saturday. I’m not sure if it’s the entire lot or the main area but will post as needed.

 

Anyone interested in making a team from our Community please tune in tomorrow.

 

 

THURSDAY

 

CrossFit Lite (Ctown)

 

1. WARMUP
Row 15 Cal, rest 1:1, 10 rounds
– build intensity as you go trying to take time off each interval

 

2. CORE program

– For situps, use GHD when available. If you have never used a GHD before do not go beyond parallel and cut reps in half for that round.

 

10m AMRAP
20 Situps
20 Hip Extensions/Supermans
5 Muscle Snatch (no redip) 55/45

 

2. Conditioning
6 Rounds, each round 4:00
Run 400m
12 Toes to Bar
– rest remaining time

 

 

CrossFit

 

Strength : Bench Press
3-3-3-3-3, pause 2s at chest and at lockout of each rep

 

 

WOD : Run 800m 
then 10 Rounds
9 Wall Ball 20/14
1 Deadlift 275/205
then Run 400m after 10 rounds

 

L1 : Wall ball to 9/8′, 135/95#

Rx+: 375/275

 

 

The Program : Full Rest Day

 

 

Fun stuff coming next week in Woburn. New Weightlifting class starting for Wednesday evening taught by yours truly. CrossFit Lite has been a hit in Charlestown so we will be fastracking that into the schedule for Woburn in October.

 

Halfway through the week! Charlestowners big things happening this weekend with the pull-up rig renovation!

 

 

 

NOTE ON RXing : The little button you click to “Rx” or even “Rx+” a WOD is a special thing. While it is super simple to click in WODify, that simplicity belies it’s meaning. 

 

Back in the day the almighty “Rx” was an almost mythical thing we all strived for. To perform a workout Rx means to perform every rep as prescribed and with full attention to performance standards. Scaling is part of the game here every day, but if you scale even 1 rep you didn’t Rx the workout. Doing the weight for the Rx+ but banding your pull-ups means you did something but it WASN’T Rx+.

 

I know this is a simple misunderstanding for many people, but it needs to be fixed around the house ASAP. That magical button needs to have meaning. It isn’t an everyday thing to be hit unless you deserve it. THAT IS WHAT WE STRIVE FOR. If you cheat reps, or mix scaling but claim Rx, you’re doing yourself a disservice and taking away from the people who worked for that achievement today. Trust me, I know who is out there rolling their eyes. I can see you right now. But this means something to me. It isn’t about being a hardo or ego. It’s about holding the highest standard for what we all have to reach for.

 

Why this is great, this being CrossFit, this specifically being CrossFit Lando, is there are standards that everyone is held to regardless of who they are. Stacey the elite Games athlete among us, Sarah the elite up and comer with impressive experience of her own, the members of the Operation Lando team from years ago, the Gray-Man Master’s Qualifier who along with Jack covers the other end of the spectrum of age defying awesomeness that makes the rest of us cry ourselves to sleep after eating 2 pieces of Ernesto’s pizza and a sundae from JP Licks today just because you wanted to (cry yourself to sleep that is). Them and all of us who when put into a WOD are the same people working for the same thing, what binds us is the thing we are all working for : constant progress towards a common goal of improved health and wellness, body and mind.

 

How we are guided and measured are these standards that each day create the workout and levels. Rx and Rx+ are things to dream about (I’m not kidding here), not something to half ass. When it comes down to it, this truly affects you and only you. 3 months later when you really are Rx-ing such WODs you’re reporting will be way off because you claimed Rx when in fact you did much lighter weights.

 

This will surely cause you to breakdown in front of the entire class bringing back memories of the cargo net at the end of the obstacle course in 5th grade where your giant man sized feet on an 11 year old body couldn’t fit into the netting holes fast enough making you rush and try to pull your fat ass up to the finish line with just your arms making them lose grip and sending you plummeting to the floor which in truth was only 8 feet down but your landing causing you such embarrassment you claim you hyperextended your knee and go home but your Mom get’s mad because she knows you’re lying so she forces you to miss your Little League playoff game ultimately teaching you a lesson about not being a little whiny bitch.

 

Don’t let this happen. The team needs you Aaron. I mean, you.

 

 

WEDNESDAY

 

 

CrossFit Lite (Charlestown Only)

 

1. Double Under Practice : 30s on, 30s off, 4 Rounds
– Practice from beginner to expert improving technique

 

then 2 ME 60s attempts. If expert go for UB max.

 

2. EMOM 12m : 3 Burpee + 3 Box Jump 24/20 + 3 Burpee Box Jump (full stand on all BJ)

 

rest 3 min then

 

5m AMRAP : 20 Push-Ups, 20 Situps, 20 KB Deadlift 70/53

 

rest 5-10 minutes as needed

 

3. Core/Conditioning WOD
5 Rounds
15 Unbroken TTB (Kip)
– Every time you come off bar (including finishing) perform 100′ Shuttle Sprint (50′ down and back)

4. Cool Down Stretch/Mobility

 

 

CrossFit

 

Strength  WOD : EMOM…20m

3 Power Clean
1 Push Jerk
3 OHS
(bring to back)
1 Rack Jerk

 

Weight Options:

L1: 75/55
Rx : 115/75
Rx+: 155/105
Elite: 185/125

 

 

SCORE is FINISHED ROUNDS

 

 

– You continue until you cannot finish or reach 20 minutes. If you clark out before 20 minutes, rest as needed no longer than 2 full minutes after, then do 1 Clean and Jerk EMOM trying to increase weight each round. EVERYONE continues this way until 20 minutes is up regardless of where you bomb out.

 

CONDITIONING WOD: For Time

75 Russian KB Swings 53/35 (eye high)
50 KB Sumo DL High Pull
25 Burpee Broad Jumps, 4/2′
100 Double Unders

 

S : 35/26, Burpees with no broad jump, 150 Singles
L1: 35/26, Regular Burpees, 50 DUs or 150 Singles

 

Rx+: 70/53, Burpee + Box Jump 24/20

 

 

The Program

Masters and Competitive : Strength and Conditioning from class, then Optional Work Only meaning if you are crushed do not do anything more and take full off Thursday.

1. High Bar Back Squat : Easy 3×3

rest as needed

 

2. 10 Round “Chelsea”

 

Elite

1. Strength @ Elite and Conditioning @ 70/53 and Box Jumps

2. Deadlift
4×3, heavy and work quickly

3. 3 Rounds NFT
Right Arm starts with 1 TGU 70/53  + 3 Single Arm OHS, last to pickup KB 53/35 with other hand from floor + 75′ uneven carry (OH and Farmers). 
Repeat with left arm.
3 Uneven Double KB OHS
20 TTB

 

 

For the first time in a month I don’t have any special circumstance to post about pertaining to the transition and changes at both places. I don’t know what to do with my hands!

 

*Correction: I knew this was too good to be true. Both locations are now required to sign into classes they attend each time, and Charlestown members are strongly encouraged to sign up ahead of time to guarantee a spot in class.

 

Pay special attention to the setup and mechanics of the dip pertaining to your hips. I believe in this being a bit different in load and extension than most classic ways of teaching the dynamic overhead movements (push press, jerks). The hips have to be brought to an angle that allows for aggressive extension to provide power. This needs to be come from both degree of the angle and force through the floor. Dipping and driving with the torso totally upright and knees pushing forward doesn’t get enough out of the hips in terms of angle. Just floor drive.

 

I want you to think of the firs part of a thruster with more focus on the extension from the sternum up. If you work to keep your chest up you can release the hips a bit and push the knees out to get a good loaded position of the hips while keeping the torso upright to allow good bar path.

 

 

 

 

 

TUESDAY

 

CrossFit Lite (Ctown Only)

 

WARMUP : 8m AMRAP
1 Burpee + Pull-Up
2 Situps
3 Air Squats

– Increase by same number of reps as you start with for each (1 for B-PU, 2 for Situps, 3 for Squats)

 

1. CORE Program

a. :30 on :10 off for 9 Rounds
Forearm Plank
Right Side 4arm Plank
Left Side 4arm Plank

– rotate through each round, then after 9 rounds:

 

b. 3 rounds
25 Hollow Rocks
20 V Ups
15 Hanging Windshield Wiper (straight legs as able, side to side hanging from pull-up)
10s L Sit (any)

 

12m time cap, then

 

c. 8m AMRAP
5 Sotts Press 45/35 barbell
10 KB Swings 53/35
15 Bicycle Situps
20 Barbell Good Morning
25 Double Unders

 

2. WOD : 15m AMRAP
20 Burpees
15 Wall Ball 20/14
10 Pull-Ups
15 KB Swings 53/35
2 Wall Climbs

 

 

CrossFit

 

Strength : Push Jerk
3-3-3-2-2-2

 

 

WOD : For Time
20 Handstand Push-ups
15 Squat Clean Thruster 135/95
10 Muscle Ups
15 Squat Snatch 135/95
20 Handstand Push-ups

 

S : 75/55, Scaled Pull-Ups, Power Snatch, Clapping Push-ups both HSPU set
L1: 115/75, Scaled PU, HSPU or Deficit Push-Ups

 

Rx+: 165/115

 

20m Time Cap. Make it heavy and hard.

 

 

The Program

 

ELITE

 

1. Strength and WOD @ 185/135

 

2. Jerk Assistance Work
a. Push Press – 3-3-3-3
b. Bench Press – 3-3-3-3
c. Bent Over Row (barbell) – 5-5-5-5

 

– finish all sets of each before moving on

 

3. Speed Work
2m Max KB Swings (OH) 70/53
rest 2m
2m Max Clean and Jerk 155/105
rest 2m
2m Max CTB pull-ups
rest 2m
2m Max TTB

 

Competitive and Masters

1 and 2 of above only

 

 

 

Happy Sunday Night! Or Monday!

 

The schedule for both locations is practically set for good. I pledge to be more dedicated to accurately portraying the coaches coaching each class each week. Just please understand some classes will be rotating staff and I cannot have that represented accurately for each coach.

 

I am thrilled to announce the introduction of CrossFit Lite, starting immediately at Charlestown and soon in Woburn. CrossFit Lite is the class you BootCamp fans want to be at, but you CrossFit fiends can also attend and be pleasantly surprised by the ass kicking you receive and even some new challenges. I designed this class myself over the last month after reviewing the BootCamp programming both from Avalon the last year and my own at both Landos over the same time frame. Each Lite class will be 60 minutes long and contain a directed warmup, core program, WOD, and directed cool down with focus on mobility, flexibility, and balance work. The beauty of this class and why it is not just BootCamp is it has the intensity elements of those classes but follows (loosely at times, strictly at others) the CrossFit programming I make each day. This allows for BootCampers to get what they want while CrossFit purists can attend class to get a great workout and keep right up with the cycle we are on for CrossFit at the time.

 

In short, it’s best of both worlds. Former Avaloners, please give this a shot. Landos, please give it a shot. You won’t be let down, I promise. More time slots will be added if it’s popular so get your butts in here!!

 

A few other notes on Schedule:

Charlestown Landos please note the Platform Rental option is back with some additional times, as well as Weightlifting class. Both locations will also have a monthly weightlifting seminar on Saturday or Sunday that is 2 hours of in depth weightlifting coaching and, well, lifting!!! Also note the CrossFit Lite classes, Open Gyms (both locations), and Program Saturday meeting. Also, Woburn has a time change for Thursday mornings.

 

 

Coach Bud needs some help. Though he wanted nothing to do with this fundraiser this is the least we can do considering how dedicated he is to helping this community and the accomplishment this is. Coach Bud is a coach at CrossFit Lando Charlestown. He’s also a full time student at Tufts University and all around DUDE. The experience he just had is one that is a lifetime achievement and the last thing we want is him to have regrets due to the financial strain. Follow the links or read on to learn about what he did this past weekend. Resembles my New Orleans bachelor party pretty similarly. 

 

He competed at USA Weightlifting University National Championships this past weekend in New Orleans. Remember your college days and all the money you had? I bet…NOT! Well he just competed and foot the bill for the entire trip, something that cost him $1500+ between flight, hotel, food, Ubers, etc. Let’s help him out.  We put together a Go Fund Me to raise some money to get that money back in his pocket and make this memory from this past weekend a positive one, not something he regrets because he is in crippling debt.

 

As always anything helps. $5, $10, $500, and if you want to toss Dexter’s Dad something too of course let me know. This campaign will be cut off on Friday so check out the link right here and give Bud some love.

 

Also check out the results here and check out how he crushed. Next year we are getting him to podium!! 

 

 

Thank you for all your support for Bud in advance. Thank you for the patience as we got the schedule and staff set. There will be a couple tweaks but once you wake up everything will be 100% GO GO GO!! It’s time to rock and roll with these awesome changes at both spots.

 

Remember, October 29th is the event of events In House Throwdown Meet…I promise ill settle on a name/thing to call it eventually.

 

MONDAY YOU GOT NO SHOT!!!

 

 

MONDAY

 

CrossFit

 

 

Strength : Low Bar Back Squat
2-2-2-2-2-2-2-2, rest at least 3:00 between sets. This needs to be fully recovered for each set. 8 working sets above 80%

 

WOD : 6 Rounds
5 Overhead Squat 155/105
Row 300m
5 Hang Snatch Deadlift, snatch grip, below knee to standing

 

S : 75/55, 4 Rounds
L1 : 135/95

 

Rx+ : 165/115

 

 

The Program

 

COMPETITIVE and MASTERS

 

1. Strength and WOD Rx+

 

2. EMOM 16m
O : 1 Pause Front Squat, 10s pause below parallel, 5s hold at standing before rack, heaviest able
E : 30s Front Rack Hold, 110% squat weight from round before

 

3. 3 min ME Double Unders, 2m ME Burpees, 1m ME Wall Climbs

 

ELITE

 

1. Strength and WOD 185/135

 

2. EMOM 16m
O : Front Squat, 10s hold below parallel, 5s hold at standing
E: 30s Front Rack Hold, 120% weight squat round before

 

3. 7m AMRAP
ME UB Squat Clean Thruster 185/135
3 Box Jumps 36/26
ME UB Muscle Ups

– This is both for fitness but also mental training to start understanding your body and its limits. Limits are not things to dislike. They are things to understand, harness, and improve. Champions are those who accept their limits as just something we get to improve on that is known.

 

4. CORE : 3 Rounds
3 TGU, each side, 70/53 KB
20 GHD Situps AFAP

 

5. Barbell Good Morning : 4×3, work fast

 

 

 

 

 

 

Truth time : I was truly worried about the 4 week suspension for Tom and how I was going to take it. I imagine only my getting a random call from a medical professional of some sort with a confirmation of my having contracted the disease from the show Between where everyone over 22 dies making me die immediately after hanging up the phone as being worse that the first 4 weeks of the season without Tom. Explanation : The real possibility of them losing, just insult to injury and something I am not ready to cope with. The time where the Patriots are a hope for above .500 year to year is when I check out.

 

Anyways, not only would I not be able to be with him on Sundays, but then the squad could end up losing enough to threaten playoffs and greatness. To combat this I decided to buy Avalon, close Canal Park, and open CFL Charlestown. I knew the chaos my life would be for September would occupy me enough to survive this awful period of life.

 

Or something like that.

 

1st Annual Identity Crisis Info and Sign Up

 

 

SUNDAY (Woburn Only)

 

CrossFit

 

Strength : Yoke Carrys and Stones

 

WOD : For Time
Row 500m, then
5-4-3-2-1 : Pull up + TTB (both = 1 rep)
1-2-3-4-5 : Deadlift 225/155

 

then

 

Run 400m, then
3 Rounds
15 KB Swings 53/35
3 Rope Climbs, 15′

 

 

S: Ring Row + Ring Dip for PU-TTB, 115/75 DL
L1: Scaled PU + Ring Dip for PU-TTB, 185/135

 

 

Rx+: Legless Rope Climbs, 315/225

 

The Program : Off

 

 

Lads and Ladies,

 

First of all, the link to register for the Identity Crisis in house throw down is live right here. Simple click on it, click more details, and go to register. Details are on the page and will be updated, but it’s All Levels for registration. Movements are all universally able to be done so no worries about scaling as the barbell wont be heavier than 65#!!

 

Again its 1 male 1 female teams, Rx and Scaled opportunities just like our daily WODs, with the setup being olympic lifting events and a classic CrossFit WOD. This is going to be so much fun I can’t even fathom it without passing out. So, get your partners and most importantly start thinking of costume ideas because its Saturday, October 29th!!!!!!!!! <—-passed out on the ! key.

 

Competitors: First group class is tomorrow, 11;30-1:00pm at Charlestown (this will be the time every week both locations). We will rotate between the two boxes. This is the first of a great restart to The Program and something I want to see everyone at who considers their goals to be something in terms of competitive training. This is the first step…if you can’t make the sacrifice on a relative consistent basis to travel every other week then you need to truly rethink your priorities and goals. That’s just truth, not judgement, as competitive CrossFit of any level requires some commitment. Of course if you simply cannot make these times you can still follow The Program and get better, every Saturday even will have Open Gym at both locations for any work to be done.

 

 

SATURDAY : Schedule on TRIIB is live and correct for both locations!

 

CrossFit Lite

1. WARMUP : 3 Rounds
Run 400m with MedBall 20/14
20 MB Thrusters
10 Push-ups, hands on MB

 

2. CORE : 10m AMRAP
30 Russian Twists, 15/15 each side
20 Situps w MB
10 MB Press from squat position or best able
Plank Hold Series, ME each one non stop into next : Straight Arms on MB with alternating shoulder taps, Half Push-up (MB or Floor), Forearm with alternating knee to elbow. 

 

3. WOD : 12m AMRAP
10 Jumping Squats
10 Wall Ball Push Press, use wall ball target as height
35 Double Unders/70 Singles
10 Supermans
5 Clapping Push-ups

 

4. Post WOD Cool Down : 10 minute mobility/stretch session

 

 

CrossFit

 

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

 

 

WOD : 12m AMRAP
5 Pistols (each leg)
10 STOH 135/95
35 Double Unders
10 Situps
5 Handstand Push-ups

 

S : 10 Jumping Squats, 75/55, 70 Singles, 5 Push-ups
L1 : Scaled Pistols, 115/75, 20 Double Unders or 70 Singles, Scaled HSPU or 10 Pushups

 

Rx+: 185/135, must squat clean to get bar to shoulders for STOH, Strict HSPU

 

 

The Program 

 

1. Strength and WOD Rx+

 

2. High Bar
quick 4×5, 8/10 effort
then 7×1 @ heavy but no failures or stop of momentum with minimal slowdown

 

3. WOD
5 Minutes to complete:
5-4-3-2-1 Clean and Jerk 175/120
3 Muscle Ups between each set, finish @ 1 CnJ, then AMRAP Bar MU with remaining time

– Rest exactly 3 minutes then

ME HS walk in 1 minute (set up 10′ markers for scoring, must complete 10′ for point)
rest 30s
ME Row (Cal) in 2 minute, damper 10
rest 30s
ME Squat Snatch, 185/125, in 3 minutes
– failure of snatch = 1 bear complex before you can restart snatching

 

 

 

FRIDAY

 

 

CrossFit

 

Strength : Snatch

 

– Find a 1 rep max in 20 minutes

 

 

WOD : Open WOD “11.3”

5m AMRAP
Squat Clean and Jerk 165/115

 

S : 75/55
L1 : 135/95

 

The Program

For strength, masters with flexibility issues focus on power snatch then either that or work into overhead squat. Focus on the execution of the lift floor to OH, work on flexibility second.

 

All other levels perform strength as is.

 

WOD: ELITE perform at 185/125

 

ALL

2. Snatch Dead: 3-3-3-3-3 5 second up and down each tempo

 

3. WOD : for time

65 KB swing 53/35, then

4 rounds

7 OHS 205/145

3 leg less rope climb 12′

 

masters: 165/115

competitive: 185/135

 

 

 

Coach Bud from Charlestown Is Competing at University Nationals!

We are lucky to have such awesome members of our team at both locations and Coach Bud is a glowing example of this. He brings amazing passion for all fitness especially weightlifting. What many of us Landos don’t know is he is an amazing athlete as well and is competing in the USAW University National Championships this weekend in New Orleans! He left tonight so it’s too late to see him in person but good luck can come in any form!

 

We will be cheering for you Bud-Man!

 

 

Correction for Oly/CrossFit In House Meet-Down
Just a few adjustments for the In House next month. I apologize, I got excited both about the whole thing
and that I learned how to make fliers on Word and made a few mistakes like days of the week. Sorry!

 

DATE : Saturday, October 29th is the date (not 30th)

REGISTRATION: Live on Friday (not Thursday) this week
Cost will be $50 per team and done through TRIIB ONLY

 

Not a correction but reiterating this is an IN HOUSE meet-down (get it, Oly meet and Throwdown) for only Lando members. Both Woburn and Charlestown with prizes for signups between boxes.

Also not a correction but reiterating it is MIXED PAIR and COSTUMES WELCOME but NOT REQUIRED

 

 

Notes on Schedule (Woburn and Charlestown) : The final piece to phase one of the full business transition is the schedule, both offerings and staff. If you look on TRIIB, the class offerings listed each day/week will be official and correct by tomorrow @ 12pm. Note the CrossFit Lite classes, both locations but mostly in Charlestown. These classes are similar to BootCamp in style and will be loved by those of you who enjoy BootCamp. They are called CrossFit Lite because they will follow the CrossFit programming for the gym allowing for an easier transition for members wanting to attend both, but giving people who want BootCamp style classes (continuous intervals, lighter weight, core focus) to have something in that image.

 

Staff listed for the classes as coaches are 99% correct as of next week, so you can start planning ahead to attend classes of your favorite coaches at both locations. I say 99% because there are some minor changes to address by this Friday. I know many of you have favorite times and coaches and this will be taken more seriously in the availability of information for you moving forward at both boxes. Thank you for sharing this feedback and understanding the need for time during this month.

 

I am happy to say that by October 1, both boxes will be fully operational in all aspects of the businesses with all changes implemented in full. Please continue being patient until then on minor things in Charlestown mainly, but almost everything major like staff, schedule, product, and operations will be in place by Friday. We are still working on things like signage, specials, food delivery, towel service, bathroom product, and the rig remodeling.

 

The rig in Charlestown will be replaced in full by the end of September, with every bar being replaced with a lower and newer surfaced bar.

 

 

THURSDAY

 

CrossFit

 

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

 

 

WOD : 14m AMRAP
Run 400m
20 Hand Release Push-ups
5 Deadlifts 225/155

 

S : 115/75
L1 : 185/135

 

Rx+ : 275/205

 

 

The Program : Full Off Day

 

 

 

Registration will start on Thursday, September 22. Instructions and more details will be available then. There will be special prizes for whichever box is best represented signups wise.

 

Fall Competition Season : One of the recommended competitions, though recommended to proceed with caution, is the CrossFit Southie one in November. If you plan on doing this please be sure to sign up aka register for the comp but also signup with us at the desk in either box. I will be altering programming 3 days a week 20-40% of volume over intensity variance for competitors.

 

This is CRUCIAL in your development. You cannot afford to alter an entire month of training for 1 competition. Losing that strength gains wise would be insane, but you also compete to be competitive so I will prep you to be so while also a freak strength monster.

 

Notes on Today’s Strength : This is a conditioning failure system conceptually, meaning you should not be struggling to move the weight when not fatigued. If you are finishing later than 30 seconds for the first 5 minutes, strip the weight down ASAP.

 

This is a mental game today. You will fail. Prepare to face the deep, dark depths of your soul, Dante’s 350th circle, the burial ground of Hitler and Adam Sutler’s love child, and climb back out a better, strong person. You will fail here, or you will quit at some point, or be as close to quitting as you ever have been.

 

This is OK. Truly and honestly. If you quit at minute 9 and sit out as a non-injured mid WOD scratch, you will still be OK. As long as you learn that failing in CrossFit is the most important part of the development process; This is something I am big on. We are wrongly taught, sometimes borderline psychotically, that failure is the worst thing in the world. Failing lifts are met with moans, groans, sometimes tears, F-bombs, lighting the gym on fire. But failing is when we learn. Mistakes in technique. Poor preparation. Over/underestimating training elements, and knowing your thresholds and limits are just a few things

 

Embrace failure in your training as the bastard teacher it is. See the final part is you cannot accept it. Do not be happy for it. Do not make a place at the table and cook the extra rare T-Bone for Dr. Reginald P. Failure. F**k that guy. But he’s like the keep your friends close and your enemies closer situation exhibit “A” example. PF is the guy you keep around because he knows a lot of shit so is a good asset for things like Trivia night or a random eruption of Family Feud, but eventually everyone ends up kicking his annoying ass or stealing her credit card and buying all the shit able at Lululemon because nobody really wants them around. He is the high school friend invited to come over for dinner Friday night in the summer and ends up coming with the family Sunday afternoon for a week in the Cape which yeah is cool but you aren’t really that close so you spend the first 3 days feeling each other out making awkward comments about how you are definitely getting that chick from Arnold’s Clam Shack that definitely was eyeing you up. This creates a weird fight because PF swears she gave him her number and quickie over the pants in the bathroom right when you’re Dad introduced you to the family of one of his colleagues who just happen to be there too.

 

Failure is good in situations where you can manage your interaction with it fully. Your choice is only 1, to do everything possible to not have the same outcome and be in the same situation again.

 

Live and let live, I THINK NOT! Estranged, yes.

 

 

 

WEDNESDAY

 

Strength : Clean Complex, “Widow Maker”
EMOM 15m : 1 Power Clean + 1 Squat Clean + 3 Thruster + 1 Front Squat + 1 Jerk

 

– After warmup, choose a weight and stick with it. Goal is to finish as many rounds as able but if scaling should probably not finish 1 or 2. Sit out a minute if you don’t finish preceding one. 

 

S : 75/55
L1 : 95/65
Rx : 135/95

 

Rx+ : 165/115
Rx+ ELITE: 185/135

 

 

WOD : 8m AMRAP
15 Box Jumps 24/20, full stand and step down
10 Jumping Lunges, alternating

 

S/L1: Scale to Step ups if as needed, walking lunges

Rx+ ELITE : 30/24

 

 

The Program

 

ALL LEVELS

1. Strength and WOD

 

2a: 4×3 Clean Pull, pause at knees 3s, rest :60
2b: 4×3 Turkish Getup (each side), 70/53, rest :90

 

3: 7m AMRAP
3-5 Hang Snatch + 2 OHS 185/135
35′ HS Sprint
7 TTB + CTB (1+1 = 1)

 

 

 

First Annual Lando In House WeightFit Throwdown

Olympic Lifting + CrossFit

 

WHEN

End of October, Date Announced for Friday (Thursday Night Blog)

 

WHERE

CrossFit Lando Charlestown
545 Medford Street Charlestown MA 02129

 

WHAT and WHO

3 Events, Mixed Pair Team (1 Male/1 Female) : Lando Members Only, both Woburn and Charlestown

1st Event : Timed Max Snatch (each for total)
2nd Event : Timed Max Clean and Jerk (each for total)
3rd Event: CrossFit WOD

4th Event : Evening Out on the Town, location TBD

$PRIZES$
$$$ and prizes from our sponsors for but not limited to:

1. Overall Podium, full competition winners
2. Best Lifter, both gender
3. Pizzaz award aka Spirit Award aka Best Bar Slams (accumulative prize…marathon not a sprint)
4. Best Uniforms/Costumes
5. Other Random Ideas Lando Comes Up With or Anyone Who Competes in Full Vee Outfit

 

More details including signup info and exact date will be announced Friday! Spots will be limited so get your partner ready now and get ready to throw down in the first ever event like this we have ever had in Lando Nation!

 

 

 

Notes on Tuesday: The schedule you see online (TRIIB) for both locations is valid in terms of times and program, but future days and coaches are not accurate due to system malfunction on TRIIBs end. It should be all set by end of day today (Monday). If you have signed up for a class for future your reservation will remain.

 

 

TUESDAY

 

CrossFit Only (Woburn and Charlestown)

 

Strength : Press

3-3-3-3-3-3

 

– Press is our weakest lift. Core activation is key during your setup. Come to my class especially to get a couple tips (evening Ctown) on incorporating every muscle possible, but look for all your coaches at both boxes to have some tidbits of love for the Press! This doesn’t have to be the bastard lift, shunned by all due to misrepresentation of gains.

 

 

WOD : 3 Rounds
21 Pull-Ups
15 Hang Power Snatch 75/55
9 Hand Release Burpees
6 Thrusters
3 Wall Climbs

 

S : Jumping Pull-ups, 65/45, scaled wall climbs
L1 : Scaled Pull-Ups

Rx+: UB Pull-Ups, UB Snatch 95/65, UB Thrusters

 

 

The Program

 

1. Strength and WOD Rx+

 

ALL LEVELS

 

2. Skill Transfer

 

EMOM 20m
O : 5-10 OHS, 75/55-115/75, 4-8 Box Jumps 24/20
E: 3-7 Burpee Muscle Ups/Bar MUs/Strict CTB

 

3a: 4×3 Split Jerk, 80-90%, rest 90s
3b: 4×30′ HS Sprint/HS Hold + 30 Double Unders AFAP

 

4. Bench Press : 5-5-5-5