WOD for Wednesday October 18th:

HANDSTAND CLINIC

Join Coach Addie and guest CrossFit Gymnastics Trainer, Angelo Del Giudice on Saturday October 28th at 10:30am for an hour long Handstand Clinic. You don’t have to be able to do a handstand to attend! The handstand clinic focuses on straight arm scapular strength to enforce building a good foundation for handstands. We will go through progressions for the handstand to the wall, the handstand push up, and the handstand walk.

CLICK HERE TO REGISTER

WORKOUT OF THE DAY

FITNESS

A) Close Grip Bench Press: 5 Sets of 5-7 @30X1; Rest 2 to 3 min.
B) For Time:
600m Run
40 DB Thrusters
500m Run
30 DB Thrusters
400m Run
20 DB Thrusters

PERFORMANCE

A) Close Grip Bench Press: 5 Sets of 5-7 @30X1; Rest 2 to 3 min.
B) For Time:
800m Run
40 Wall Ball
600m Run
30 Wall Ball
400m Run
20 Wall Ball

THOUGHT FOR THE DAY

The biggest risk is not taking any risk. In a world that changing really quickly, the only strategy that is guaranteed to fail is not taking risks. ~ Mark Zuckerberg

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WOD for Tuesday October 17th:

WORKOUT OF THE DAY

FITNESS

A1) Pendlay Row: 4x 4-6 @3111; Rest :60
A2) Banded Good Morning: 4x 10-15 with light band or no resistance.  Rest 2min.
B) 4 Rounds:
10 Burpees
12 Lateral Lunges
14 Lateral Hops
50 Single Unders

PERFORMANCE

A1) Pendlay Row: 4x 4-6 @3111; Rest :60
A2) Banded Good Morning: 4x 10-15 with light band or no resistance.  Rest 2min.
B) 4 Rounds:
10 Burpee Pullups
15 BJSD
50 DU

THOUGHT FOR THE DAY

The trouble with most of us is that we would rather be ruined by praise than saved by criticism. ~ Norman Vincent Peale

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Member of the Month: Todd Jacobsen

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Why Todd: Todd walked into CFFP in June of 2011 and has been a huge part of our community since that day.  We still think he was just looking for his house and missed the turn for his driveway by a half mile, but he stayed, so who are we to judge?  Todd will often stop by the gym to cheer on other classes.  He’s got a big heart behind all those muscles, and whenever anyone needs anything in the community Todd is often the guy to step up and pitch in.  We love you Todd!

Day Job: I’m the Director of Critical Escalation program for Salesforce.com (Translation, I work with unhappy customers until they are happy again. Yes, lots of calls with people yelling at me.)

Hobbies & Other Activities: You mean when I’m not at CFFP working out or just hanging out watching others workout? Spending time with Erica, Cole and Annie (this involves lots of time watching Cole & Annie swim at Latitudes), doing projects around the house (this involves a fair amount of patience and swearing). Snowboarding/skiing with friends and family – in particular the “LuckyHoboBrunickSens”

Proudest Life Achievement: My family. In particular, marrying well and having two awesome kids.

Previous Fitness: Division 1 hockey, I was a high school and college meathead (typical old school Gold’s Gym workouts: chest, back, bis, tris and shoulders…f*** leg day). Martial arts, some distance/marathon running, including a couple of Bostons. I’ve always preferred playing sports to watching them.

Why CFFP? Because it is down the street from my house.  I drove by, saw the sign and said, “What the hell is CrossFit?” So I Googled it and read “potentially dangerous workout that makes people puke” – “AWESOME” – I thought! The rest is history.

First Memorable WOD: Nancy – overhead squats and runs. I was in the back of the class, and finished my first set of overhead squats and couldn’t remember if I was supposed to drop the bar behind me or in front of me. Instead, I dropped it on my head. I spent the whole rest of the workout hoping nobody saw it and worried I would be thrown out for being too stupid to do CrossFit.

Favorite CrossFit Movement: Clean and jerk…I pick things up and put them down. Heavy is my happy place.

What Motivates Him: It used to be getting better, faster, stronger. But today my motivation is staying healthy. Here’s where that Leukemia thing comes in …
I was diagnosed with Chronic Lymphocytic Leukemia (CLL) last November after routine blood tests showed high white cell counts. After 6 months of sleepless nights and countless vials of blood drawn, our team of experts at Dana Farber has given me an optimistic prognosis. Since CLL is a “watch and wait” cancer, it could be several years before I require serious medical intervention, and all genetic markers indicate I should respond well to currently available treatment options.
To my CFFP family members who are just hearing this now, my sincere apologies; my goal has always been to let you know in person. Honestly, it is hard to wrap my head around the fact that I have cancer. I don’t feel sick, I don’t look sick and I’m not actively treating the CLL. But it is always something that is in the back of my mind.
THIS DIAGNOSIS WAS A LIFE DEFINING MOMENT, BUT I REFUSE TO LET CLL DEFINE MY LIFE

I’m now dedicated to helping fund research and support for fellow patients. On October 19, Erica, Cole, Annie and I will be joining the Light the Night Walk on Boston Common to support the Leukemia & Lymphoma’s efforts to fund research, treatment and support for blood cancer patients and their families.
As blood cancer has touched so many of our lives, I’d like to ask each of you to join us in this fight. Please follow this link to read more about our journey and make a donation as we join the Leukemia and Lymphoma Society in bringing light to the darkness of cancer:
http://pages.lightthenight.org/ma/BostonL17/tjacobsen
Thank you to everyone who has been kind enough to donate to this very important cause! The outpouring of support from our little CFFP community makes me proud every day to be part of it.

Biggest Goal: To stay healthy for many many years. (see above)

Biggest Challenge: Figuring out where in the hell I put my double-unders. I have a whole bag of jump ropes and I could’ve sworn they were in there somewhere… If I buy enough ropes, I’ll have them right? After 6 years, it can’t be me, must be the rope.

Biggest Improvement: Pacing, and understanding my limits – I’m learning when to push it (heavy stuff) and when to hold back (running). Hey, I’m creeping up on 50, and need to pace myself for the next 50 years.

Advice for New Members: Continue to develop what you are good at while also working on your weaknesses. This is about making yourself feel better rather than showing others how good you are at something.

Who is Your Superhero? Erica.

Fun Fact: Believe or not, I’m walking on air… I won a video game contest when I was 14 and the Grand Prize was a trip to L.A. and guest spot on the TV show ‘Greatest American Hero’. (P.S. Connie Sellecca is even hotter in person.)

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WOD for Monday October 16th:

WORKOUT OF THE DAY

FITNESS

A) Snatch: 20minutes of Skill Work and Attempts.
B) 21-15-9:
Row Cals
DB Push Press
Pullup

PERFORMANCE

A) Snatch: 20minutes of Skill Work and Attempts.
B) 21-15-9:
Power Snatch (95/65)
Ring Dip
AB Cals

THOUGHT FOR THE DAY

Don’t let what you can’t do interfere with what you can do. ~ Anonymous

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WOD for Friday October 13th:

WORKOUT OF THE DAY

FITNESS

A1) Dumbell 3-Point Row: 5-7 @ 20X1 x 4sets; Rest 1min
A2) KB Front Rack Step Ups: 5-7 per leg @ 2111 x 4sets as heavy as able at
tempo; Rest 2min.
B) 24min EMOM:
min 1: 200/150m Row
min 2: 20 Russian Swings
min 3: 15 Wall Balls
min 4: Plank Hold

PERFORMANCE

A1) Dumbell 3-Point Row: 5-7 @ 20X1 x 4sets; Rest 1min
A2) KB Front Rack Step Ups: 5-7 per leg @ 2111 x 4sets as heavy as able at
tempo; Rest 2min.
B) 24min EMOM:
min 1: Max Length Sled Push
min 2: 5 Burpees + 10 Wall Balls
min 3: 20 Russian Swings 72/53
min 4: 200m Run

THOUGHT FOR THE DAY

It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat. ~ Theodore Roosevelt

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WOD for Thursday October 12th:

WORKOUT OF THE DAY

FITNESS

A1) Conventional Deadlift: 5×5 DELOAD, light weight … go back to week 2
weights. Rest 1min.
A2) Strict Supinated Pull-up: 5×3 ascending if possible. Rest 2min.
B) 3 Rounds for Max Reps:
1min Row for Cals
1min NP Burpees
1min Situps
1min Rest

PERFORMANCE

A1) Conventional Deadlift: 5×5 DELOAD, light weight … go back to week 2
weights. Rest 1min.
A2) Strict Supinated Pull-up: 5×3 ascending if possible. Rest 2min.
B) 3 Rounds for Max Reps:
1min Squat Clean 135/95
1min Burpee Over Bar
1min Double Under
1min Rest

THOUGHT FOR THE DAY

Coming together is a beginning; keeping together is progress; working together is success. ~ Henry Ford

 

ROCK RUN FUNDRAISER

A fun and challenging 2 mile extreme obstacle course race with a purpose.  Proceeds will support several charities doing work locally and beyond including support for local veterans, addiction, children in poverty and human trafficking.

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WOD for Wednesday October 11th:

WORKOUT OF THE DAY

FITNESS

A) Strict Press: 5×3 @20X1 ascending; Rest 2min.
B) E4M for 24min:
6-8 Pendlay Row
12 Goblets Squat
400m Run

PERFORMANCE

A) Strict Press: 5×3 @20X1 ascending; Rest 2min.
B) E4M for 24min:
2 Rope Climb
15 OH Squat 95/65
20 Cal Row

THOUGHT FOR THE DAY

Vision without action is a daydream. Action without vision is a nightmare. ~ Japanese proverb

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WOD for Tuesday October 10th

WORKOUT OF THE DAY

FITNESS

A) Power Clean: 1 Rep E2MOM for 20 Minutes, building to a Heavy Single.
B) In 4:00 window
3 Rounds
12 KB deadlifts, 9 KB Russian Swing, 6 Burpees
Remaining time Max cal AB
4:00 min rest
4:00 min
2 rounds
12 KB deadlifts, 9 KB Russian Swing, 6 Burpees
Max cal AB remaining time
Rest 4:00
4:00 min
1 round
12 KB deadlifts, 9 KB Russian Swing, 6 Burpees
Max cal AB remaining time

PERFORMANCE

A) Power Clean: 1 Rep E2MOM for 20 Minutes, building to a Heavy Single.
B) “Captain Crunch”:
In 4:00 window
3 Rounds
12 deadlifts, 9 hang power cleans, 6 push jerks (95/65)
Remaining time Max cal row
4:00 min rest
4:00 min
2 rounds
12 DL, 9 HPC, 6 PJ (115/80)
Max cal row remaining time
Rest 4:00
4:00 min
1 round
12 DL, 9 HPC, 6 PJ (135/95)
Max cal row remaining time

THOUGHT FOR THE DAY

I’d rather be partly great than entirely useless. ~ Neal Shusterman

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WOD for Friday October 6th:

WORKOUT OF THE DAY

A) Fight Gone Bad: 2 Heats to allow judging/rep counting:

Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)

In this workout you move from each of five stations after a minute. On call of “rotate”, the athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point. A one minute rest is taken at the end of each 5minute round.

Add your points and post them to Zen Planner.

THOUGHT FOR THE DAY

Fear… is forward. No one is afraid of yesterday. ~ Renata Adler

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WOD for Thursday October 5th:

WORKOUT OF THE DAY

FITNESS

A) Conventional Deadlift: 2 Reps E3M for 18 minutes. straight set slightly heavier than last week. (wk 8 of 10).
B) 5K Row:
Every 1000m get off rower for 1min walk/rest around gym.
C)FLR on Floor – 3min Accumulation

PERFORMANCE

A) Conventional Deadlift: 2 Reps E3M for 18 minutes. straight set slightly heavier than last week. (wk 8 of 10).
B) 3 RFT:
10 Squat Cleans 135/95
400m Run
C)FLR on Rings – 3min Accumulation

THOUGHT FOR THE DAY

A hug is a great gift – one size fits all, and it’s easy to exchange. ~ Unknown

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