WOD for Monday February 27th:

WORKOUT OF THE DAY
STRENGTH:
Split Squat 4x10/leg
Rest 1min btwn legs
Front Squat 6x3
WOD:
Fitness
Performance
5 Rounds:
20 Walking Lunges
15 Cal AB
10 Pullups

CA$H OUT:
4x25 Banded Pull Aparts
Row 1K/25 DU
Row 750/50 DU
Row 500/75 DU
Row 250/100 DU

CA$H OUT:
4x25 Banded Pull Aparts

 

Good Reading for the Week

2 Easy Ways to Get More From Foam Rolling

Thought for the Day:

Even if you’re on the right track, you’ll get run over if you just sit there. ~ Will Rogers

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WOD for Friday February 24th:

WORKOUT OF THE DAY
STRENGTH:
5/3/1
Close Grip Bench Press 5-3-1+
12min EMOM
Odds: 4-6 Strict Pullup
Evens: 4-6 Strict HSPU
WOD:
Fitness
Performance
10,9,8,7,6,5,4,3,2,1
Wall Ball
Kettlebell Swings
DB Stepups each leg
10,9,8,7,6,5,4,3,2,1
Power Clean (135/95)
KB Floor Press
AB Cals

 

Good Reading for the Week

You Are Not a Pez Dispenser

Is It Better to Sleep In or Work Out

Thought for the Day:

“I cannot even imagine where I would be today were it not for that handful of friends who have given me a heart full of joy. Let’s face it, friends make life a lot more fun.” –Charles R. Swindoll

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WOD for Thursday February 23rd:

WORKOUT OF THE DAY
STRENGTH:
5/3/1
Back Squat 5-3-1+
Back Squat:
5@70%
3@80%
3x 2-3@85-90%
10@75-80%
WOD:
Fitness
Performance
5min AMRAP:
10 Slam Ball
10 Tuck Crunch
10 Pushups
-3min Rest-
-5min AMRAP:
15 Cal Row
10 Burpees
5min AMRAP:
3 Power Snatch (95/65)
6 T2B
9 Box Jump
-3min Rest-
-5min AMRAP:
20 KB Swings
20 HR Pushups

 

Good Reading for the Week

You Are Not a Pez Dispenser

Is It Better to Sleep In or Work Out

Thought for the Day:

“Never love anyone who treats you like you’re ordinary.” ― Oscar Wilde

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WOD for Wednesday February 22nd:

WORKOUT OF THE DAY
STRENGTH:
E2M for 20min
2 Power Snatch + 2 OHS
Snatch
20min to a Heavy Single
WOD:
Fitness
Performance
20-15-10-5
Pullups
Single Arm DB P.Press each Arm
Box Jump or StepUps each leg
40 Cal AB
30 DB Thruster
20 BBJO
10 Muscleups

 

Good Reading for the Week

You Are Not a Pez Dispenser

Is It Better to Sleep In or Work Out

 

Thought for the Day:

“Be brave. Take risks. Nothing can substitute experience.” –Paulo Coelho

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WOD for Tuesday February 21st:

WORKOUT OF THE DAY
STRENGTH:
5/3/1
Deadlift 5-3-1+
Sumo Deadlift
6x3
WOD:
Fitness
Performance
12min AMRAP:
20 Walking Lunge
10 Candlesticks
20 Cal AB
500m Row
50 Pullup
500m Row

 

Good Reading for the Week

You Are Not a Pez Dispenser

 

Thought for the Day:

“What great thing would you attempt if you knew you could not fail?” –Robert H. Schuller

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WOD for Monday February 20th:

WORKOUT OF THE DAY
STRENGTH:
5/3/1
Press 3-3-3+
Split Jerk-
3@50%
2@60%
1@70%
4x1 Ascending
WOD:
Fitness
Performance
4 Rounds:
400m Row
15 DB Thrusters
20 Situps
3min Max Cal AB
Rest 7min
30 DB Sq Clean Thruster (50/35)

 

Good Reading for the Week

You Are Not a Pez Dispenser

 

Thought for the Day:

“We can each define ambition and progress for ourselves. The goal is to work toward a world where expectations are not set by the stereotypes that hold us back, but by our personal passion, talents and interests.” –Sheryl Sandberg

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Member of the Month: Pam Huyser

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Day Job: I run a Pre-Master’s Program Center at Merrimack College. I actually work for an international company based in the UK that recruits international students to universities all over the US, Britain, and Australia. At MC, it’s for students to get their Master’s degree in Business or Engineering. First, they come to the center as a bit of a “soft landing” so they can learn the US model of education and perfect some academic English skills like giving presentations and using citations while they also take their initial grad courses.

Hobbies & Other Activities: Photography, writing, traveling, hiking, swimming, vintage shopping, going to shows (live music), refurbishing/DIYing, road tripping, making maps (GIS), baking, singing, biking, etc.

Proudest Life Achievement: Being brave and open-minded enough to join the Air Force and leave my small, conservative, Michigan town of 5,000 when I was 17, which led to me obtain three degrees, travel the world, live in three different countries overseas, and become truly global. I have a diverse group of friends from all different cultures and am so glad that I didn’t stay in that very narrow-minded place where I grew up. It’s really made all the difference in my career and my life.

Previous Fitness: I have always been adventuresome and am up for anything. That said, I tried just about every sport when I was young, but wasn’t good at any of them as I am not competitive at all. I do enjoy running and have run throughout my life (but I don’t consider myself a “runner”) and even completed a marathon on the Big Island of Hawaii in 2001. Also, I grew up along Lake Michigan so I have always loved the water. Again, I can swim and enjoy it but prefer doing my own thing to any kind of competitive swimming.

Why CFFP?: I have joined gyms off and on throughout the years but last summer, felt I needed more motivation and a community of people. I knew that trainers, other folks, and a routine would be the right thing for me. Plus, I had never lifted weights before and wanted to get strong as opposed to just burn carbs.

First Memorable WOD: I don’t know that I have a first memorable WOD but I can say that the first couple months, I hurt after every WOD. And then one day, I realized that I completed a WOD and didn’t feel like I was dying. (Of course, that’s when you have to step it up and make things more difficult for yourself.) I think that’s when I knew that Crossfit was right for me.

Favorite CrossFit Movement: I like air squats because, although they’re exhausting, you really feel like your toning everything from the hips down. Plus they help in strengthening your form for when you lift.

What Motivates Her: My motivation is knowing that staying fit and healthy means that I can continue doing everything I want to do.

Biggest Goal: Right now, I have a goal to climb Mt. Kilimanjaro by next fall.

Biggest Challenge: Box jumps…it’s totally psychological—I’m great at visualizing and can see myself missing the box and skinning the whole front of my shin … I will overcome this.

Biggest Improvement: My shoulders and arms have always been really weak so I think that’s where I’ve improved the most strength-wise. Also, I have much more stamina.

Advice for New Members:   Show up, work hard, and don’t worry about what anyone else is doing/can do. Just do the best you can and try to improve.

Who is Your Superhero?:  Jessica Jones. She’s so badass (but deep down, she has a good heart).

Fun Fact: I’ve been to Kalamazoo and Timbuktu, but never Katmandu. (It’s on my bucket list!) Oh! And also, I have a varsity letter in Dutch Dancing.

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WOD for Friday February 17th:

WORKOUT OF THE DAY
STRENGTH:
5/3/1
Close Grip Bench Press 3-3-3+
5 Sets:
3 Strict MU
:15 Front Lever
WOD:
Fitness
Performance
3 min Jump Rope-
12min AMRAP:
30 KB Swings
30 Knees to Elbows
30 BB Push Press (45/35)
30 Good Mornings
30 Wallball
30 Burpees
-2 min Jump Rope-
For time-
50 Cal AB
50 Walking Lunge 50/35
Rest until 10:00mark
7min Max Meter Row

 

Thought for the Day:

“The key is to keep company only with people who uplift you, whose presence calls forth your best.” –Epictetus 

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WOD for Thursday February 16th:

WORKOUT OF THE DAY
STRENGTH:
5/3/1
Back Squat 3-3-3+
Front Squat
5@70%
3@80%
3x2-3@85-90%
10@75%
WOD:
Fitness
Performance
21min EMOM-
min 1: 20 DB Thrusters
min 2: 10 Pullups
min 3: 6-10 Cal AB
21min EMOM-
min 1: 5 C2B + 5 T2B
min 2: 10 Ring Dips
min 3: 20 Wall Balls

 

Thought for the Day:

“It is not how much we have, but how much we enjoy, that makes happiness.” -Charles Spurgeon

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WOD for Wednesday February 15th:

WORKOUT OF THE DAY
STRENGTH:
E2M for 6min:
3 Power Clean,
ascending to heavy triple
E2M for 6min:
2 Power Clean, ascending to heavy double
E2M for 6min:
2 Power Clean, ascending to heavy single
E2M for 6min:
3 Power Clean,
ascending to heavy triple
E2M for 6min:
2 Power Clean, ascending to heavy double
E2M for 6min:
2 Power Clean, ascending to heavy single
WOD:
Fitness
Performance
5 Rounds for Time
20 Walking Lunges
20 Situps
20 KBS
:30-:60 FLR
3 Rounds
15 Cal AB
20 DB Thruster 50/35
10 BBJO
20 KBS 72/53
Rest 3min btwn rounds

 

Thought for the Day:

“It takes but one positive thought when given a chance to survive and thrive to overpower an entire army of negative thoughts.” –Robert H. Schuller

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