Need supplements for CrossFit? Looking for knee sleeves or hand grips for squatting and pull-ups? We are thrilled to announce our partnership with Strength.com. Strength.com is a re-branding of the old Gameplan and an entirely new format, website, and shipping/distribution channel. All of this means outstanding benefits for YOU!

 

The new branding includes a new company, new infrastructure, all good things to make up for the not so good that Gameplan was plagued with. If you never used Gameplan now is the time to start using this service. If you did and had a bad experience, trust me it’s time to give it another try. They carry supplements like whey protein, pre-wod, post workout amino acids and other nutrients, fish oil, and other things to help with training and recovery. They also have things like Cliff Bars, Kill Cliff, and other related products.  

 

One of the coolest things is this is a great organization that is very tuned into the fitness world and specifically CrossFit. Many employees are doing the Open this year and are members at area CrossFit boxes. This all means they will constantly be upgrading and improving their service and what they offer from their own community outreach programs. Their main objective is currently adding to the products they offer in the equipment and merchandise area. Soon Strength.com will be your one stop shop for everything you need around your training. 

 

Lastly, why Strength.com should be on your bookmark list is they ship directly to you. Because of this we will be completely eliminating the in gym ordering of SFH. We will still carry Fuel for Fire and Kill Cliff on site but won’t be ordering protein at all. It is cheaper and less hassle for you to order through our portal with them anyways!

 

A quick synopsis of Strength.com and why to start using them:

 

1. Brands they carry: everything you need and more including SFH!

• Stronger Faster Healthier – New partnership last week!!
• NutriForce – Coach Stacey’s Supplement Sponsor!
• Progenex
• Gold Standard

 

They also carry products from MusclePharm, Catalyst, Cliff, Kill Cliff, and many more!

 

2. 10% off all orders just by using our portal. Again that link will always be in the members list at the top of our website.

 

3. Shipping straight to your place on a recurring basis : Most of their products are in monthly amounts. They structure it this way so you don’t even think about a new order they just send it.

 

Additionally, if you have questions about nutrition and supplements contact me at [email protected] We can talk about simple stuff or a full nutrition remake and plan through our consulting options. The older we get the more important nutrition is.

 

 

THURSDAY

 

Strength : Hang Power Clean  + Hang Squat Clean

1-1-1-1-1

 

 

WOD : 7m AMRAP
5 Toes to Bar
10 Wall Ball 20/14
15 KB Swings 53/35

 

rest 2 minutes then perform 1 minute max effort burpees.

 

 

The Program : Full rest day

 

The Horror, the horror…

 

If you have ever had a period in your training where you unexpectedly had a lapse in your consistency, a few off days that turned into a week or two away from lifting/training, you have probably experienced the horror of the first time you lifted seriously again and could barely lift 80% of your max from 3 weeks earlier.

 

“Oh god I’m worse than dead….I’M WEAK!!!“.

 

MOTOR UNITS AND ME : A BRIEF HISTORY

While the lengthy time away from the gym and consistent fitness can drive us close to mad, it takes a lot more than time away from lifting/CrossFitting to lose all the hard earned strength you gained. It would be pretty harsh if something that took 6 months to build a 5-10% gain of was torn down in 2 weeks of relative inactivity. Literally laying dormant in bed for 2 straight weeks only strips us of 30% of our strength in extreme cases.

 

When you experience that power outage you are most likely experiencing the effects of how our muscles and motor units (nerves connected to muscle fibers) interact with stimuli, in this case lifting weight or performing a physical task under stress. Motor units can be thought of as little electrode stimulators attached to our muscle fibers. When commanded to fire, you bet your ass they fire. What is important to understand is our motor units work in a linear fashion, only being activated after the one before it is activated. They work in line by size, smallest to largest. So, while smaller motor units might help the legs walk or stand therefore staying in relative “shape”, the larger ones that are used to squat that 1 rep max lifetime PR might stay dormant for quite some time if not otherwise stimulated by squatting. It is why warming up goes small to large, light to heavy, because our body is ready for light since those motor units are for all intents and purposes active throughout most of our waking hours. Relating this all back to our  “scary” example tonight, it isn’t than your muscle fibers all shrank to a hobbit size during your brief hiatus, it is more so that the larger, powerful ones are still on vacation.

 

PRACTICAL APPLICATION

What does this tell us other than we should never stop training for longer than 1 off day every 4 days of training? Thinking about this linear model is useful when going about a day like today’s back squats. Since we are lifting for a 1 rep max and hopefully PR type weight we need those larger end motor units firing on all cylinders. Getting your motor units ready, willing, and able is what we know simply as “warming up”. Those first empty bar squats first feel like 1000# only to feel like the near weightless patty cake weight it is a few minutes later because you are waking up your nervous system and muscular system. You didn’t get infinitely stronger over the course of 3 warmup sets, you just woke up those sleeping giants that we need to lift the big weights.

 

I can hear the argument now! If the larger end motor units needed to lift those big weights only fire if we are lifting big weight,  how do we get those prepped to do so when we need it? The answer : Simulating lifting heavy by LIFTING FAST. Not just fast, BUT FAST AS HELL. Even a “light” weight lifted for higher reps (5-10) and done so like a bottle rocket was stuck up your ass will activate those big motor units connected to those big muscle fibers used to lift those big ass weights. This is why I always highlight your warmup sets and urge you to lift some high rep, super stupid fast sets. Then, when you call on the big guns 15 minutes later to set that Gong Ringing/PR Bell Smashing PR weight, they are ready to roll.

 

Every rep matters. Lift like it is so! You could drop dead at any moment!

 

 

WEDNESDAY  : Lifestyle Challenge Re-Test #1 and #2

 

BootCamp Sprint

 

WOD : “14.1”

 

10m AMRAP

15 Snatch 75/55
30 Double Unders

 

 

CrossFit

 

Strength : Back Squat

Find a 1 rep max PR back squat

 

WOD : “14.1”

15 Snatch 75/55
30 Double Unders

 

S/L1: 65/45, Scaled Double Unders

 

 

The Program

 

1. Strength and WOD Rx

 

2. Every 90s for 6 Sets
3 Hang Squat Clean, heaviest able

 

immediately into Max MU in 4 minutes
immediately into Max Wall Ball 20/14 in 3 minutes
immediately into Max Russian Swings 88/70 in 2 minutes

 

Congratulations to our winners : Cally, Julie, and Meredith!! Cally and Julie contact me about collecting on your prizes (Cally = supplements, Julie = Personal Training). Meredith Anderson was the big winner for the 2 free months membership! 

 

Challengers : Due to the technical problems we are delaying the results a few days to get things in order. Don’t worry, you are done! First re-test will be Wednesday, then we will do the rest of the tests next week. This will allow for a more accurate and in the moment tallying of totals.

 

 

TUESDAY : Challenge Re-Test 1

 

Strength : Press

5-5-3-3-1-1-1, all working sets

 

WOD : 12m AMRAP
Run 600m, then
5 Rounds
7 STOH 135/95
17 Box Jumps 24/20, full stand and step down

 

S: Run 400m, 75/55, step ups
L1: 95/65

 

Rx+: 155/105

 

 

The Program

 

1. Strength and WOD Rx+

 

2. 5m AMRAP : Rope Climbs

rest 3 minutes, then FOR TIME:

 

3 Legless AFAP

immediately into 7 Wall Climbs, 14 Hang Power Snatch 135/95

 

3. EMOM 16m
O: 1 Heavy Split Jerk
E: 3 L Pull-Up into ME L Sit Chin Over Hold

 

 

This is the week you all have been waiting for. You spent 8 weeks learning how to eat for fuel and performance for your life and made big changes to how you lived. Now is when you put this time to use, crushing your old PRs with the new you. This is where it all becomes worth it.

 

We will be testing throughout the week and next week. With the Opens we obviously have a lot to work around but we need to focus on this just like at the beginning of the Challenge. The full schedule will be released tomorrow night, but be prepared for testing Tuesday and Wednesday of this week, then probably the same days next week. This gives everyone time to be ready for/from the Open WODs and give both things full attention they deserve.

 

 

MONDAY

 

BootCamp Sprint

 

1. EMOM 5m
5-7 Strict HSPU/7-10 Push-ups

EMOM 5m
7-15 Calorie Row

EMOM 5m
7-12 Burpees

 

2. Conditioning : 8 Minute AMRAP
– Row 1000m, then AMRAP Box Jumps 24/20 (full stand), every 10 reps perform 10 situps

 

CrossFit

 

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

 

– Must come from the floor and from a clean and jerk

 

 

WOD : 3 Rounds
5 Front Squat 135/95
10 Hang Power Clean
15 Lateral Bar Hops
after last round perform 100 Double Unders

 

S: 75/55, 150 Singles
L1: 95/65, 200 Singles or 50 Double Unders

 

Rx+: 165/115, Hang Power Clean and Jerk

 

 

The Program

 

1. Strength and WOD Rx+

– Try Close Grip as much as possible for OHS

 

2. High Bar Back Squat
3-3-3-1-1-1

 

3a: 5X2 Power Snatch, rest :60
3b: 5xME HS Walk in 30s, rest :60

 

4. 5 TGU each side, 70/53

Thank you to all who came to celebrate the 3 Year Anniversary Party.

 

Woburn will be open for 10am class. Come on down!

 

 

SUNDAY

 

Strength : Power Clean and Jerk

2-2-2-2-2

 

WOD : For time
Run 400m, then

21-15-9

Ring Dips
Squat Jump to 6″ target
Hang Clean and Jerk 115/75

 

 

WOBURN : Open WOD starts at 9:30am. Open Gym from 8:30-9:30. 

 

CANAL PARK : Open WOD starts at 9:30am. Open Gym from 8:30-9:30.

 

There are no classes on Saturdays for the next 5 weeks, just the Open WOD which starts around 10am each week. It will adjust week to week based on WOD. All are welcome and encouraged to come just like any class time!

 

 

 

 

Lifestyle Challengers: Wrap up those points! The Challenge officially ends on Saturday so you have 1 more day of logging and points. We will be reviewing for possible errors over the weekend and then testing starts Monday! Any inquiries and emails about the Challenge will be handled tonight and tomorrow.

 

 

2016 Reebok CrossFit Games Open

Well here we are! This is one of the more exciting times for our community as it is the time where we all come together to fight through the same obstacle, going through the same weekly cycle of nerves, giddiness, fear, anger, relief, and many other emotions from Monday to Monday as we speculate, await, perform, speculate, and submit for that week’s WOD.

 

The Opens are an example of the thing that makes CrossFit great, the same thing that makes it something you absolutely should sign up for. Ill tell you that everyone I know who was on the fence at one point about signing up came out the other end of the 5 weeks a fitter person with experiences they will always remember. The thing that we can’t explain is what makes us sign up for something we have no idea what it is, against all trust and belief in ourselves go and attack a WOD and get THAT rep of THAT movement we failed at hundreds of times before, this time doing so in front of 100 people we didn’t know a year ago and now consider some of our closest friends.

 

You cannot replace the camaraderie during the Saturday Open throw downs. It is basically “what is great about CrossFit” in a 2-3 hour micro chasm, where people of all ages, ability levels, and desires go through the same experiences for the same reason while experiencing it completely individually. The morning jitters, the competitive butterflies, the nervous trips to the bathroom, all shared regardless of the WHY we are doing it. Then for the 5-10 minutes, however long the WOD of the week is, we are completely alone, yet we aren’t. That isn’t an attempt at being deep, it’s truth. CrossFit and especially the Open WODs are completely individual in our performance especially when dealing with what is in our head, but we have the support of our entire community pushing, carrying, dragging us through the entire ordeal.

 

It is THAT which makes the next 5 weeks worth the $20, worth the time, worth the effort, worth the uneasy feelings you never experienced before. Let’s go get em!

 

 

2016 REEBOK CROSSFIT GAMES OPEN

 

SCHEDULE CHANGES

Friday

 

CANAL PARK : 4:30pm, 5:30pm ONLY. Gym closes at 6:30pm. Next 5 weeks starting tomorrow

 

WOBURN : 4pm-5pm Open Gym, 5pm Class, 6pm Class, Close @ 7pm. 7pm Comp Class Only.

 

– Competitors: Group warmup starts at 7:15. Please stay clear of classes.

 

Saturday

Saturday start times and Open Gym will be week to week. The default time will be 10:00am. For the next 5 weeks there is only 1 class at both locations and that is 10:00am or whenever the start time for the WODs is. There is no 9:30 and 10:30am classes. There will be Open Gym for 1 hour before the start time.

 

If you are participating in the Open WOD you MUST be there in time to sign up for a heat. You DO NOT have to be OFFICIALLY doing the Open to participate on Saturdays. Treat it like any other Saturday.

 

This Week : Saturday start time will be 9:00am for first heat with 8:00am gym opening for Open Gym. Competitors doing Open WOD on Friday night there will be Comp Group at 12:00pm as usual. All competitors are encouraged regardless of intent for repeating WOD.

 

MAKEUPS, SUBMISSION, REPEATS

 

Makeups: If you cannot make it for Saturday with everyone you can do the WOD on Friday, Sunday, or Monday. You are strongly encouraged to come on Saturday. If you cannot please try to contact us about making up the WOD. We want as best we can to AVOID doing the WODs in classes so arrangements need to be made where able. If you must make up during class you MUST participate in class for warmup. Strength time can be personal prep for the WOD, then depending on the WOD that week you will start at the same time as the Class.

 

Repeats: We certainly want everyone doing the best they can but repeating the same workout twice in 3 days is not right for your fitness. Unless you are a competitor group athlete vying for Regionals or a spot on the team you will not be allowed to perform the workout a second time unless extenuating circumstances arise (pooped your pants on Saturday).

 

YOU and only YOU can submit your score. You have until Monday @ 8:00pm EST to submit (and sign up this week). DON’T BE THAT PERSON WHO FORGETS TO SUBMIT.

 

 

FRIDAY

 

 

BootCamp Sprint

 

1. Plank Series
– 7 Minute Running Clock. Max Effort center plank, then left forearm, then right forearm. Continue you this way through the 7 minutes. The goal is to perform as few cycles as possible. After you fail at each part you MUST rest 30 seconds before the next phase. 

 

2. Perform 5 Core/Mobility rotations together lead by coach

– 20s straight arm plank + 3 push-ups + 20s down dog. Repeat x5

 

3. 10m AMRAP
75′ Bear Crawl
– 5 Burpees any time you stop
75′ Broad Jump
– 5 Burpees every 4 broad jumps
3 Wall Climbs

 

CrossFit

 

Strength : Squat Clean
Find a 3 RM, TnG

 

WOD : 100 OHS 95/65
– EMOM 3 Hang Power Snatch 

 

S: 50 Reps 65/45 OR 75 Reps FS 75/55 (and HPClean)

L1: 75 Reps 75/55 OR 100 Reps FS 95/65 (and HPClean)

 

Rx+: 115/75

 

15 minute time cap

The Program : Open WOD 16.1 @ 7PM @ Woburn

I am genuinely sorry. I spent hours writing a long heartfelt post about doing the Open and it disappeared only to come to my attention now. I am beside myself, but also must just get the workout up. I am sorry.

 

 

THURSDAY

 

Strength : Bench Press

3-3-3-3

 

 

WOD : 10m AMRAP

15 KB Swings 53/35
10 SDLHP
30 Double Unders
Run 300m

 

S/L1: Scale KB, Scale DUs or 60 singles

 

 

The Program : Off

As always we are trying to raise some funds for an awesome time on Saturday for the 3 Year Anniversary of CrossFit Lando – Woburn Party. We have reserved an entire area of Bill’s Bar and have line privileges so it’s going to be awesome! See below for more info.

 

To raise money we are doing a raffle. Heck in the past we just asked for cash, now we are giving something back!! Prizes are:

 

1. 2 Free Months of Membership at current rate
2. 1 Free Personal Training Session on skill of choice (gymnastics or olympic lifting)
3. 1 Free Month of Supplements from NutriForce

 

Tickets are $20. Not buying one is not smart. Buying one is smart. Be smart!

 

 

WEDNESDAY

 

To Do List:

 

1. Buy Raffle Ticket

2. Sign Up For CrossFit Games Open

3. Come to Party on Saturday 2/27

– 7-930 @ Lucky Strike in Boston (Fenway)
– 930-??? @ Bill’s Bar (Fenway)

 

 

Bootcamp Sprint

 

1. Ab Circuit (6 minutes)
3 Rounds, 20s each movement with 1 full min rest
– Bicycle Situps
– Toes Touches
– Jumping lunges

 

right into 5 Suicide Sprint (1/4, 1/2, 3/4, Full, all down and back)

 

rest 1 minute, repeat

 

2. “Baseline” AMRAP 10
Row 500m
40 Air Squats
30 Situps
20 Push-ups
10 Toes to Bar

 

 

CrossFit

 

Strength : Hang Squat Snatch

– 8 Minutes to find a heavy single

 

then

 

– Every 2 minutes for 3 rounds, 1 heavy rep

 

WOD : For Time
20 HSPU, then
– 3 Rounds
10 Deadift 225/155
10 Box Jumps 24/20 (Full Stand)
then 30 Pistols (alternating), 10 Hang Power Clean 225/145

 

Keep DL and HPC same regardless

 

S : 20 Push-ups, 135/95
L1: 20 Ring Dips, 185/135

 

Rx+: 5″ Deficit HSPU

 

 

The Program

 

1. Strength and WOD Rx+

 

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

 

3. Row 8x500m, rest 1:1

 

 

TUESDAY

 

 

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

 

– 5-10 UB Strict Pull-Ups Between Sets

 

 

WOD : 12m AMRAP
5 Burpees
10 STOH 135/95
15 Pull-Ups

 

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

 

Rx+: Box Jumps for Burpees (24/20), UB STOH, CTB Pull-Ups

 

 

The Program

 

 

1. Strength and WOD Rx+

 

2. 8m AMRAP
Bar Facing Burpees

Every 3 Rep under 100 perform 1 thruster @ BW

 

3. EMOM 20m
2 Power Clean, heaviest able

If you don’t know much about the Reebok CrossFit Games, I suggest you follow the link and read up on what it is, how it works, and how cool you are for doing it. In short it’s the beginning of the competition season for CrossFit, sort of like the NCAA Basketball tournament but with almost no limits on who can sign up. This is truly the most inclusive tournament in all the world in any sport.

 

The Opens at CFL (Both Locations) : Friday Night Lights and Super Saturdays

 

We have teams registered for both gyms. Anyone who registers MUST join a team. Please, even if you are on the fence about doing the Opens, go register. It’s only $20 and can’t be done after next Monday. I promise you won’t regret it. Don’t worry about your own ability or experience, anyone and everyone is allowed to sign up and perform the workouts. There isn’t a person out there who regrets doing the Opens for the first time. The workouts are just like what we do here every day, with scaling allowed for everything.

 

Here at both locations in our community we will be running things so everyone has a chance to perform the workouts on Saturday. Our Saturdays will turn into one large group workout starting at 10:00am and running as long as needed for everyone to perform the workouts. Since we don’t know the workouts until Thursday night and they vary in length some of this will be flying by the seat of our pants. You will come to the gym like any other class time and sign up for a heat time that will already be written on the board. Everything you need from scaling to setup to game plan will be given to you by the coaches leading the charge. 

 

If you have been coming to competitor class on Saturdays we will be doing a Friday night session just like last year starting at 7:00pm. Come warmup and get ready at your leisure starting at 6:00pm.

 

There will be some changing of the schedule for Friday evening classes and as discussed with Saturday morning. Open Gym will stay at Woburn. More details in general will be released throughout the week. Your only job right now is SIGN UP.

 

Lifestyle Challengers: We are almost there. Next week we retest our lifts and WODs and see where the improvements word and crown a winner! If you aren’t happy with where you are right now have no fear, we will be announcing plans on our new nutrition counseling service starting next week.

 

 

MONDAY

 

 

Bootcamp Sprint

 

1. Every 45s for 6 rounds : 3 Burpees + 3 Air Squats + 3 Jumping Pull-ups + 3 Plank Push-ups

 

Rest 5 minutes then

 

2. Core work : 30s on 30s off for 3 rounds, straight through list for each round
– Situps
– Forearm Plank
– Side Plank, L
– Side Plank, R
– Russian KB Swing, heavy
– Lemons

 

Rest 5 Minutes then

 

3. Row 1500m AFAP

 

 

CrossFit

 

Strength : Front Squat
Find a 1 rep max

 

WOD : 21-15-9
Squat Clean 135/95
Toes to Bar

 

S/L1 : 95/65, Scaled TTB

 

Rx+: 155/105

 

 

The Program

 

1. Strength and WOD Rx+

 

2. Row 2000m
Every 75s perform 5 Pistols (each leg)
– make the pistols hard, weighted/jumping/OH

 

3. Core Work
– 5 TGU each side, 70/53
– 50 GHD Situps AFAP, 2 sets of 25 UB

 

 

 

 

 

 

 

SUNDAY

 

 

Strength : Overhead Squat
Every 75 seconds for 8 rounds, find a max set of 2

 

 

WOD : 3 Rounds
10 Pistols (alternating)
15 Clean and Jerk 135/95

 

 

Strongman : See Jack and get HUUUUUGEEEEE

 

 

 

 

The CrossFit Lando Weightlifting Open

 

Saturday, February 20th

11am – 3pm

 

 

Lando Open List (UPDATED)

 

 

Food will be sold on site. Spectators are very welcome. This is going to be a great atmosphere and awesome time, absolutely unique to anything we have done here before!

 

 

 

 

There will be 1 class at both Lando locations tomorrow at 9am. Signup as usual on BoxHQ. Otherwise both gyms are closed to anything not involving the Open.

 

 

 

 

SATURDAY

 

Strength : Back Squat
5-5-5-5

 

 

WOD : With a partner complete as many 300s as possible in 15 minutes

Run 300m
12 Burpees*

*Partner starts run when first partner comes in from their run. 

 

 

 

CROSSFIT LANDO OPEN 

 

• INFO: Teams are being drafted tonight!!! Information will be coming tomorrow night in the blog post but plan on start time around 11:00am so arrival anytime 10:00am on. Check in will end at 10:30am. More in depth info tomorrow night. This means everything from timing to rules and regulations.

 

• SCHEDULE CHANGES: There will be no 6:30pm class tomorrow (Friday) night at Canal Park, and the class schedule for Saturday at BOTH locations will be 9:00am only.

 

• Thank you all for being understanding of the changes needed to be made for the competition as well as bearing with me this week as we were short staffed. Things will be looking up in many ways and very soon!

 

 

 

FRIDAY

 

Bootcamp Sprint

 

1. 21-15-9

Jumping Pull-ups
Burps (feet to hands)

rest 3 minutes then 100 hollow rocks , 8 minute cap

 

then

 

2. Conditioning

 

Row 1000m
Max HS Hold/Straight Arm Plank Hold accumulated in 7 minutes

– every drop/fall perform 1 Bear Complex 95/65 (power clean  + front squat + STOH + back squat + stoh)

 

 

CrossFit

 

Strength : Deadlift

4-4-4-2-2-2

 

 

WOD : “Diane”
21-15-9
Deadlift 225/155
Handstand Push-ups

 

S: 135/95, Push-ups
L1: 185/135, Scaled HSPU

 

Rx+: 315/205, Strict HSPU

 

– 12 minute time cap

 

 

The Program

 

1. Strength and WOD Rx+

 

2. 6m AMRAP
1 set of UB Thrusters 115/75, move AFAP. Stopping anywhere constitutes as breaking
1 UB set of Bar MU, same stopping parameters

 

3a: 3×5 (each leg) single leg standing lunge squat, weighted with KB at side, rest :60
3b: 3×2 muscle snatch from low hang position, rest :60

 

4: 50 GHD Press, 75/55

 

 

 

 

Reminder : This Saturday is the Lando Weightlifting Open from 11-2 (ish). There will be 1 class @ 9:00am at both locations then the gyms will close. Both Woburn and Canal Park members are encouraged to to come watch and cheer in Woburn. It is going to be a lot of fun and food will be for sale! (Paleo for you Challengers out there).

 

Speaking of, the Lifestyle Challenge ends at the end of NEXT WEEK! WOO HOO! Stay strong for the last week and let’s see some PRs and goals coming down the week after.

 

 

 

THURSDAY

 

Strength : Bench Press
(3-3-3), 2-3-4-5-4-3-2

 

(Warmup) then perform your first set of 2 at a heavy, challenging weight. The goal is to minimally reduce the weight as you go up the pyramid and then possibly increase from the same rep scheme before as you go back down.

 

 

WOD: 15m AMRAP
7 Weighted Situps 20/14 MB
7 Wall Ball 20/14
7 Hand Release Push-ups
7 GTOH with MB
7 Strict Pull-ups

 

S/L1: Scale MB and band Pull-Ups. Use Ring Rows instead of jumping where able

 

Rx+: 30/20 MB where able, Strict CTB pull-ups

 

 

The Program : Rest Day

 

 

 

 

It kind of blows my mind that more people haven’t bought a raffle ticket yet. For $20 you could win 2 months free membership, or $100 of free supplements. To me that is what they call a “no brainer”. But that’s just the people I know, I just know everyone!

 

For real though, grab a ticket at the desk from a coach and pay for as many as you want. More you buy the more chances you got. Even if you don’t go, the $$ goes towards helping with an awesome time to celebrate the birth of this great community, the opening of Lando Woburn, and you can still win!

 

The 3rd Anniversary Party will start at 7:00pm on Saturday, February 27 at Lucky Strike. We will then continue to Bill’s Bar on Landsdowne where we have a private room, get to cut the line, and they have a DJ. It’s going to be epically awesome! BUY YOUR TICKETS FOR GOD SAKES!!!

 

 

WEDNESDAY

 

Bootcamp Spring (8:30 and 11:30 @ CP, 9:00 @ Woburn)

 

1. 5 Minute AMRAP Strict Pull-ups/Ring Rows

 

right into 20/25/30 Burpees AFAP (scale based on ability)

 

Rest as needed then

 

2. Accumulate a max plank hold in 3 minutes, then immediately perform 30/40/50 sit-ups

 

rest 5 minutes then

 

3. Conditioning : For Time
Row 750
50 Air Squats
25 Lunges (alternating)
50 Push-ups/Clapping Push-ups
Row 350m

 

 

CrossFit

 

Warmup: 3 Rounds, each round 2:30
ME Forearm Plank Hold, max 2 minutes, immediately into AMRAP Burpees for 30s

– rest 2:00 after each round

 

 

WOD : For Time
Run 600m
21 Box Jumps 24/20
15 Burpees
9 Ring Dips
Run 400m
21 Ring Dips
15 Box Jumps
9 Burpees
Run 300m
21 Burpees
15 Ring Dips
9 Box Jumps

 

Scale all movements accordingly, run can be 400-300-200 as well.

 

 

The Program

 

1. WOD at 30/24, Ring Dips from MU

 

2. 3xME HS Sprint in 1 minute, for distance, rest :90 between

 

3. 3 Rounds
20 Band Pull Aparts
20 Strict HSPU, hardest able under 5 minutes
20 DB Bent Over Row, 10/10, UB
20s weighted L Sit Hold chin over bar

 

 

 

THERE IS NO NOON BLOCK TOMORROW AT CANAL PARK DUE TO EMERGENCY WORK ON THE BUILDING. No 12pm and no Bootcamp Sprint. This is JUST Tuesday.

 

 

TUESDAY : Normal schedule, reflected correctly online

 

Strength : Push Press + Push Perk
5 sets of 1 + 3, find a max

 

– Program : TnG each rep

 

 

WOD : For max load in 15 minutes for the following complex without taking the hands off the bar:

– Power Clean + Hang Squat Clean + 2 Front Squat + 2 Push Press + 1 Push Jerk + 1 Clean and Jerk

 

Program: Power Snatch + Hang Squat Snatch + 2 OHS + 2 Snatch Pos. Push Press + 2 Snatch balance

 

 

The Program

 

1. Strength and WOD Rx+

 

2. 6m escalating AMRAP
5 Squat Snatch 165/115
5 UB CTB Pull-Ups

– Escalate reps on CTB by 1 rep each round. UB is the goal so rest as needed.

 

3a: 4xME Bench Press, close grip, 205/135 (scale so you can do 5 reps first round), rest :90
3b: 4xME Hang Power Clean 185/135, rest :90

 

4: 8m AMRAP for Quality : TGU + OHS 70/53

– Take your time, make each rep great

REMINDER ON SCHEDULE AT BOTH LOCATIONS FOR MONDAY 

 

6:00am and 7:00am only. Next class will be 12:00pm at both locations.

 

NO BOOTCAMP SPRINT TOMORROW BOTH LOCATIONS ALL TIMES. Restart on Wednesday

 

The Reebok CrossFit Games Open is the start of the competition season for our sport. This is the beginning of what ends up on ESPN and 30,000+ people watching in California for a long weekend in July. What is so cool about this sport is that EVERYONE is eligible at the beginning of the season. Yes, that means YOU!!

 

The Opens are truly open to everyone. They have divisions for male and female, teens, masters (40+), and adapted athletes. The way it works is every week for 5 w

 

eeks a new workout is released by CrossFit HQ. People then have until the following Monday to perform and post your workout score. We will be organizing the Open workouts at both Lando locations throughout the 5 weeks. The plan is just like the last 2 years where competitors will be allowed to hit the WOD on Friday night at Lando – Woburn, and a large scale throw down will go off on Saturdays at both spots. The Saturdays will function just like the normal class times just a bit more…fun!

 

We encourage anyone who has any interest to sign up. Go to games.crossfit.com and register. As you go through the process it will ask for an affiliate and chose your home and team. Everyone is part of the team for their respective Lando base.

 

Trust me when I say you want to be a part of this. The WODs are scalable just like any other class and are designed just like what you do every day. You won’t regret it!

 

 

MONDAY

 

Bootcamp Sprint CANCELED at both locations for MONDAY ONLY

 

 

CrossFit

 

Strength : Low Bar Back Squat
3-3-3-2-2-2

 

 

WOD : 9m AMRAP
5 Squat Clean 135/95
10 Toes to Bar
35 Double Unders

 

 

S: 75/55, 70 Singles

L1: 95/65, 20 DUs or 70 Singles

 

Rx+: 185/135

 

 

The Program

 

1. Strength and WOD Rx+

 

2a: 3xME pistols in 45 seconds (alternating), rest 60s
2b: 3xME muscle ups in 1 UB set, rest 60s

 

3. Snatch
4×2 muscle snatch

 

4. CORE
3×35 GHD Situps, AFAP, rest 45s between sets

 

 

 

The #Operation is LIVE! Sign up for the Reebok CrossFit Open. Members at each gym should register for their respective ‘Operations’. Woburn members are on team Operation Lando – Woburn, and Canal Parkers are Operation Lando – Canal Park.

 

 

#Everyone should register for the Opens. The 5 weeks of the Opens are one of the best times in our community and a great way to test your fitness each year and usher in the Spring. There will be A LOT MORE on this tomorrow night but get a head start and REGISTER!

 

 

SUNDAY

 

STRENGTH : Bench Press
Every 90s for 8 rounds, 3 reps

 

 

WOD : 21-18-15-12-9

Squat Clean Thruster 115/75
Push-ups (hand release)
Jumping Pull-ups (straight arms bar at fingers)

 

S: 65/45, straight arms bar at mid forearms
L1: 95/65, straight arms bar at wrists

 

Rx+: Pull-Ups

 

 

The Program : Off

 

 

 

It’s going to be STUPID cold this weekend. Be careful!!!

 

 

SATURDAY

 

Reminder : 9:30 and 10:30am at both gyms moving forward. Competitors 11:30-1:30 @ Woburn.

 

 

Strength: Low Bar
5-5-5-5-5

 

 

WOD: Partner WOD
Row 2000m (alternating every 500m)
60 Power Snatch 135/95
Row 2000m (alternating every 250m)

 

 

The Program : 11:30

 

 

 

3 Year Anniversary Party : Raffle tickets are on sale at both locations. For $20 you could win 2 months free membership. Why not? You DO NOT have to be at the party to win, but we strongly encourage you to be there!

 

MONDAY SLIGHT SCHEDULE CHANGE: This is in fact a holiday weekend with Monday being President’s day. There will be no changes to Saturday or Sunday.

 

Monday we will reduce slightly at both locations. Below is the schedule for Monday, February 15th.

 

MONDAY, 2-15-16

Woburn : 6:00am, 7:00am. 12:00pm. 430, 530, 630pm

Canal Park : 6:00am, 7:00am. 12:00p. 430, 530, 630pm

 

 

FRIDAY

 

Sprint Class (8:30 CP, 9:00 Woburn, 1:00 CP)

 

1. 5m Dynamic Warmup with Coach

 

2. Max Down and Back Sprint (50′ one length) in 3 minutes, escalating burpees at starting line beginning with 2 increase by 1

 

rest 5 minutes

 

3. 5m AMRAP
30 Situps
30 Seated Press w/ Medball (legs extended)

 

Rest 5 minutes

 

4. Conditioning
5m AMRAP
15 Box Jumps 24/20
15 Jumping Pull-Ups
ME Push-Ups without stop

 

 

CrossFit

 

Strength : Hang Power Clean
Find a 1 rep max

 

WOD : 4 Rounds
5m AMRAP of
5 Pull-Ups
10 Push-ups
15 Air Squats
immediately followed by 1 minute ME Situps

 

 

Rx+: CTB Pull-ups

– Score is total reps completed. Scale movements accordingly

 

 

The Program

 

1. Strength and WOD Rx/Rx+

 

2. 3×8/15 Strict HSPU/Kipping HSPU, rest 2:00 between efforts. Score total time.

 

3. 4m AMRAP
25 Double Unders
20 Box Jumps 24/20
15 Wall Ball 20/14

 

rest 6 minutes

 

4m AMRAP
3 Deadlift 315/225
7 Toes to Bar

We have had so many new things come about that even I feel confused, so I can imagine how you all feel. Let me take a moment to detail what we have coming up in the next 3 weeks.

 

1. COMPETE: Saturday, February 20th: 1st ever CrossFit Lando Weightlifting Open. This is NOT the Reebok CrossFit Games Open, more on that in another post!

 

You can compete (sign ups are open until the week of, need to by FRIDAY of this week for a T-Shirt), Watch/support, VOLUNTEER/JUDGE!

 

2. SIGN UP: By February 25th: Reebok CrossFit Games Open. Just register so you have that done. More on how we are doing it this year with the two locations coming up soon.

 

3. KEEP CHUGGING: 2016 Lifestyle Challenge is almost over. 2 more weeks of dedication and you are done. Hopefully you learned a lot and kept strong. Can’t wait to see the progress! Remember, end date is February 26th, testing after!

 

4. PARTY: Saturday, February 27th : CrossFit Lando 3 Year Anniversary Party @ Lucky Strike and Fenway Area. We are nailing down the reservations for bowling then a bar after. This is for the entire community, both Woburn and Canal Park, to celebrate the birth of this great nation.

 

 

THURSDAY

 

Strength : Thruster
EMOM 12m, 2 reps (from rack or floor)

 

WOD:  10 Rounds
5 Front Rack Lunges (Total) 115/75
5 Bar Facing Burpees

S: 7 Rounds, 65/45
L1: 8 Rounds, 95/65

 

Rx+: 135/95

 

The Program : Off

Landos: Very sorry. I broke the internet, not with my ass, but with my tinkering. I just got it up.

 

Below is the T Shirt for the lifting competition. If you want one in your size you MUST confirm by tomorrow. Any of you “thinking” must decide. We need numbers everyone. This is going to be a can’t miss event. Get signed up.

 

Click this link to view in PDF: Lando Open Mock 2-2 copy

 

 

WEDNESDAY

 

Bootcamp Sprint (8:30am @ CP, 9:00am @ Woburn, 1pm @ CP)

 

Core : 3 Rounds, each round 3:00 AMRAP with 1:00 rest
5 Burpees
10 Wall Ball 20/14
15 Russian Twists

 

WOD : 10m AMRAP
35 Ring Dips
35 Pistols (alternating)
5 Wall Climbs
35 Double Unders

 

 

CrossFit

 

Strength : Snatch
4 Rounds of EMOM 3m
– 3 TnG Reps each round, rest 2 full minutes after each round. Build to heaviest EMOM 3. Do not increase within EMOM.

 

WOD: For Time
50 Wall Ball 20/14
35 Ring Dips
50 Pistols (alternating)
10 Wall Climbs
150 Double Unders

 

S: Scaled WB (go for height first), 40-25-40-5 reps and 200 singles
L1: Scale weight and movements but keep reps. 75 Double Unders or 300 Singles.

 

Rx+: Ring Dips from Muscle Up, Pistols 35/26 weighted

 

The Program

 

1. Strength and WOD
– Only Rx+ if you have good muscle ups and dips. This should be less than 10 muscle ups total

 

2. High Bar Back Squat
5-5-5-5, all heavy

 

3. Barbell Good Morning
5-5-5-3-3-3, all heavy

 

 

We are back on for a full schedule tomorrow. The schedule of new classes will be fully updated and fixed by tomorrow night. There are no changes for Tuesdays so just proceed as is.

 

Raffle for free membership and supplements is on. $20 gets you a ticket. Buy as many as you want!

 

Also, if you want a T-Shirt for the Lando Open you MUST pay by the end of this week, preferably ASAP. Otherwise NO SHIRT FOR YOU!

 

TUESDAY

 

Strength: Split Jerk
5-5-5-5

 

WOD : 3 Rounds
12 Deadlift 155/105
9 Hang Clean
6 STOH
6 Pull-Ups Complex (Bar MU + TTB + CTB)

 

S: 95/65, 6 Scaled Pull-Ups
L1: 135/95, 6 Pull-Ups

Rx+: 175/130

 

The Program

 

1. Strength and WOD Rx+

 

2a: 3xME Ring Dips in 45 seconds, rest :60
2b: 3xME Legless Rope Climbs in 60 seconds, rest :60

 

3: EMOM 7m : 3-6 Ring MU Pull to Turnover, focus on height of where you can pull to over the rings. Object is to focus on and stop at the transition, before dipping out, to see how high you can get through your pull

 

4. 5m AMRAP
50′ HS Walk
3 FS HSPU
40 Double Unders

No evening classes

FIRST TWO CLASSES ONLY AT EACH LOCATION TOMORROW MORNING. EVERYTHING ELSE CANCELED/TBD.

 

 

1. MORNING CLASSES ONLY, LIMITED: There will only be the first 2 classes at both locations for right now. That means 5:30am and 6:30am at Woburn, and 6:00am and 7:00am at Canal Park. There will be no mid day classes at either location. This schedule is set 100%.

 

2. EVENINGS PLAY BY EAR: For the evenings we will see how it unfolds during the day. As of now it doesn’t look good in terms of the snow timing and accumulation. I am willing and able to drive regardless of condition as long as it isn’t unrealistic in terms of safety so we will see. Check the blog and your email around 1pm tomorrow for official word. You can probably all guess as the day goes what it will be, but the call will be made officially at that time.

 

 

MONDAY

 

Strength : Front Squat
2-2-2-2-2-2, alternating pause tempo (3 second in bottom) and “regular”

 

WOD : 10m AMRAP
2m Burpees
2m Box Jumps 24/20 (full stand)
2m Air Squats
2m Burpee Box Jumps 24/20 (bounding allowed)
2m Handstand Push-ups

 

 

The Program

 

1. Strength and WOD (stay at 24/20)

 

2. Clean Work

a. EMOM 8m : 1 Power Clean + 1 Squat Clean + 1 Hang Squat Clean
right into EMOM 7m : 1 Squat Clean + 1 Jerk
– all done at medium-heavy weight. Not maxing out.

 

b. 4×3 Hang Squat Clean (launch position), heaviest able

 

3. 5m AMRAP
10 Pistols, increase difficulty each round
5 Power Snatch 165/115
15 GHD Situps

SUNDAY

 

WOD: 5m AMRAP
5 Pull-Ups
10 Push-Ups
15 Air Squats

 

rest 3 minutes

 

5m AMRAP
5 Hang Clean 135/95
10 Clapping Push-ups
15 Wall Ball 20/14

 

Rest 3 minutes

 

5m AMRAP
5 Power Clean and Jerk (tng and UB) 135/95

 

rest 3 minutes

 

5m AMRAP
10 Plank Push-Ups
10 Situps

 

 

Strongman (11am)

 

Strength : Clean and Jerk
Find a 1 rep max

 

WOD : 400m Yoke Carry, BW loaded (can be done partner style for 800m)
-400m = 16 lengths of floor

 

Every 90s perform 1 clean and jerk (squat) @ 80% above max

Raffle for the 3 Year Party starts Monday!! Get your tickets for a free 2 month membership package, or a supplement package from Nutri Force, or a date with Lando!

 

 

 

This Saturday we are moving to the new time slots of 9:30am and 10:30 am at both locations. Woburn will open at 9:00 and have Open Gym from 9:00-11:30 when the gym closes.

 

A note on Open Gym/The Program: Open Gym-ers as always please be mindful of class. Classes always take precedent, INCLUDING competitors doing extra work. STAY OUT OF CLASSES WAY, INCLUDING use of equipment/racks. Never, ever should someone doing Open Gym/The Program work take space or equipment from someone in class. Thank you.

 

Weightlifting Seminar: This Saturday only there will be no regular CrossFit at 10:30am. We will be having a weightlifting seminar hosted by myself and open to members at both locations. Canal Park members are welcome to take the 9:30am class at Woburn for the member drop-in fee of $10.

 

The seminar will cover more in depth technique for both lifts but also the ins and outs of a weightlifting meet for anyone interested especially in the Lando Open on February 20th. If you haven’t signed up yet, get on it. T shirt designs will be released on Monday. The competition between myself and Stacey is heating up. Who’s team will you be on???

 

 

SATURDAY

 

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

 

WOD : Partner AMRAP 17
7 STOH 115/75
11 Toes to Bar
15 Box Jumps 24/20 (full stand)

 

Scale/partner accordingly so you can use 1 piece of each equipment

 

 

The Program : New time starts tomorrow (sort of). 12-2pm tomorrow, from now on after tomorrow it will be 11:30-1:30/2. This will be personal/individual work and group work, no more separated Open Gym time. You are welcome to get to Open Gym to do personal mobility, skill, etc, but will be a lot of work during these sessions. Bring food/fuel you need for 2 hours of work with short breaks.

 

Work TBD

 

We are OPEN both locations all classes (as of right now). Morning is 100%, if anything changes due to it being worse than report we will email, but count on all mornings at both locations.

 

Block Saturday, February 27th on your calendars. It’s CrossFit Lando’s 3 Year Anniversary Party!! We are changing it up this year and going down to Boston for a night at Lucky Strike. We will be renting lanes, have a lounge area to ourselves, and lots to party with. We will be there from 7-10pm-ish, and that area then gives us a lot of opportunities to continue the party at other locations for dancing or other shenanigans for anyone who wants to partake.

 

This is open to all Lando community, not just Woburn. While this is the celebration of 3 years in Woburn, and that location and the people who make that specific community deserve recognition for who they are, this is about the birth of Lando the community which Canal Park is just part of as much as anything else. Please, let’s pack the place and make this an unforgettable night!

 

To off set some of the cost and make it an awesome time we are asking for donations. However we are making this year even more awesome for you. We will be raffling off prizes for your donations. Like any ol’ raffle, $20 gets you a ticket, buy as many as you want, and see if you win at the Party. You don’t even have to attend to win. Prizes will be:

 

1) 2 Free Months Membership at your current rate
2) 1 month of supplements from NutriForce

 

Thank you in advance for any donations you make. This will go a long way to what we can provide at the party in terms of renting space, bowling lanes and pool tables, bar tabs and food. More details on all this to come.

 

We have a hell of a February planned, huh? I don’t know about you all but I am excited!!

 

Challengers: After this weekend we are at the halfway point. This is where it gets tricky. Stay on course. Remember what your goals are and get there. You want to be at the party on the 27th and receiving the award for Champ of the Challenge!

 

 

FRIDAY

 

Core Conditioning : this is the last class until we transition to the new time and format

 

Core : 21-15-9
Toes to bar
Plank Push-ups
Barbell Roll Outs
after last “9” perform 100 supermans

 

Conditioning : Row Pyramid
Row 250m
Row 500m
Row 750m
Row 750m
Row 500m
Row 250m

 

Rest 1 minute between each interval. Each interval is 100% effort.

 

 

CrossFit

 

Strength : Push Jerk + Close Grip OHS
Find a 1 rep max

 

WOD: 21-15-9
Overhead Squat 115/75
Broad Jump 6/4′
Situps
-50′ HS Walk after sets including after 9

 

S: 65/45, 4/2′, Bear Crawl for HS Walk
L1: 95/65, Bear Crawl for HS Walk

Rx+: 135/95, Weighted Situps 20/14# MB

 

15m Hard Cap

 

 

The Program

 

1. Strength and WOD Rx+

 

2. Tabata, 4 Rounds of each couplet, alternating movements

a. Hang Power Clean 115/75, STOH (bar stays in hands at waist from Clean to STOH)

b. Ring Dips, L Sit Hold top of rings

c. Burpees, SDLHP 70/53# kB

rest 1 minute after last round then perform 2 minute farmer’s carry, 70/53 each hand, rest 2 minutes, then 2 minute farmer’s carry 45/35 plate in each hand.

 

3. 5×3 (each leg) back rack lunges, heaviest able.