WOD for Friday April 14th:

LAST DAY TO REGISTER!!

WORKOUT OF THE DAY
STRENGTH:
4 Sets
8-10 Box Step Ups / leg
Rest :60 between legs, 2 Min between sets
4 Sets
8-10 Box Step Ups / leg
Rest :60 between legs, 2 Min between sets
WOD:
Fitness
Performance
4 Rounds
25/20 Air Bike Cals
20 Good Mornings
15 No Push Up Burpees
4 Rounds
250m Row
10 Deadlift
15 Burpees

Good Reading for the Week

Quit Resting, Restore Instead

Modify Squat to Eliminate Pinching Hips

 

Thought of the Day:

“I am determined to be cheerful and happy in whatever situation I may find myself. For I have learned that the greater part of our misery or unhappiness is determined not by our circumstance but by our disposition.” -Martha Washington

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WOD for Thursday April 13th:

WORKOUT OF THE DAY
STRENGTH:
3 Sets
7-9 Front Squats, Rest :60
16-20 See Saw Press, Rest 3 min
3 Sets
7-9 Front Squats, Rest :60
16-20 See Saw Press, Rest 3 min
WOD:
Fitness
Performance
500m Row
40 Sit Ups
30 Push Ups
300m Row
30 Sit Ups
20 Push Ups
100m Row
20 Sit Ups
10 Push Ups
5 Rope Climbs
15 T2B
25 Wall Ball
3 Rope Climb
10 T2B
20 Wall Ball
1 Rope Climb
5 T2B
15 Wall Ball

Good Reading for the Week

Quit Resting, Restore Instead

Modify Squat to Eliminate Pinching Hips

 

Thought of the Day:

“Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.” –Thomas A. Edison

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WOD for Wednesday April 12th:

REGISTER BY FRIDAY!!

WORKOUT OF THE DAY
STRENGTH:
4 Sets
8-10 Pendlay Row, Rest :90
8-10 Nordic Fallouts: Rest :90
4 Sets
8-10 Pendlay Row, Rest :90
10-12 Glute Ham Raise: Rest :90
WOD:
Fitness
Performance
15-12-9-12-15
DB Thruster
Pull Up
Tuck Crunch
Elizabeth
21-15-9
SQUAT Clean 135/95
Ring Dips

Good Reading for the Week

Quit Resting, Restore Instead

Modify Squat to Eliminate Pinching Hips

 

Thought of the Day:

“Friendly people are caring people, eager to provide encouragement and support when needed most.” –Rosabeth Moss Kanter

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WOD for Tuesday April 11th:

WORKOUT OF THE DAY
STRENGTH:
4 Sets
8-10 Z Press
(8RM SA Z Press if didn't do last week)

10 Minute EMOM
2 Hang Power Clean
4 Sets
8-10 Z Press
(8RM SA Z Press if didn't do last week)

10 Minute EMOM
2 Halting Clean Grip Deadlifts
WOD:
Fitness
Performance
15 Minute AMRAP
100m Waiters Walk L
100m Waiters Walk R
15 Box Jump Step Down or Step Ups
20 Russian Swings
15 Minute AMRAP
100m Waiters Walk L
100m Waiters Walk R
15 Box Jump Step Down 24/20
20 KB Swings 53/35

Good Reading for the Week

Quit Resting, Restore Instead

 

Thought of the Day:

You must take personal responsibility. You cannot change the circumstances, the seasons, or the wind, but you can change yourself. That is something you have charge of. ~ Jim Rohn

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WOD for Monday April 10th:

 

WORKOUT OF THE DAY
STRENGTH:
4 Sets
8-10 Split Squats
5-7 Strict Assisted Supinated Pull Ups
Rest 1 Minute
4 Sets
8-10 Rear Foot Elevated Split Squat
5-7 Strict Supinated Chest 2 Bar
Rest 1 Minute
WOD:
Fitness
Performance
6 Rounds
200m Run
20 Sit Ups
10 Hand Release Push Ups
6 Rounds
200m Run
20 Sit Ups
10 Hand Release Push Ups

Good Reading for the Week

Quit Resting, Restore Instead

 

Thought of the Day:

Don’t judge each day by the harvest you reap but by the seeds that you plant. ~ Robert Louis Stevenson

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Member of the Month: Domenic Armano

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Not only is Domenic consistent in his pursuit of excellence at the gym, he is also consistently a friend, mentor, cheerleader, and coach to other members.  Dom’s positive energy lighthearted personality helps to make everyone around him enjoy class that much more.  At 6:30am it is greatly appreciated. As an athlete, Dom is proof that setting goals and tracking progress leads to great success over and over again.

Day Job: I’m VP of Customer Success at FirstFuel Software in Lexington, MA. To make a long explanation short, we are an international company that works with energy companies to help them improve their energy efficiency.

Hobbies & Other Activities: Other than Crossfit, I love hanging with my family, snowboarding and driving around in my Jeep with the top down and the doors off.

Proudest Life Achievement: This was a tough one, I don’t have one specific “thing”  – but I’d have to say I’m pretty proud of where I’m at with a loving family, great friends and plenty of fitness.

Previous Fitness: I went to UMass Lowell on a track scholarship. While there, I specialized in 110m hurdles and some of the sprint-relays (4×100, 4×400). After I graduated from college life took over and fitness took a backseat.  Up until I joined Crossfit, I’d register for a road race here and there, but nothing consistent.

Why CFFP?: I was almost 39 when I joined crossfit and I was resolved to get fitter. I knew running road races on my own wouldn’t get me there so I started to look around at options. I found CFFP and was hooked. Being involved with track for nearly 10 years, I enjoy working out in groups and the camaraderie. For me, Crossfit is like being part of a team.

First Memorable WOD: Can there be two? My first memorable WOD wasn’t actually a WOD – I remember my first real class after on-ramp and we we’re warming up with a triplet of squats, sit-ups and push-ups (3 rds x 10 reps). I barely got through the warm-up and was seeing stars. Danny, looked at me, smiled and offered me a water; somehow he knew how I was feeling.  My second memorable WOD was a few months later when I decided to go to a 8:00 am Saturday class. I was new to this whole partner WOD thing and ended up partnering with Sean Fallon – it took me at least 6 months to come back to Saturdays.

Favorite CrossFit Movement: I love the Olympic lifts – they’re technical and require a lot of practice. If I had to pick one, it would be the Clean.

What Motivates Him: I’m very goal oriented, so setting goals and working towards achieving them is what keeps me motivated.

Biggest Goal:  My biggest personal goal is along with my wife Liz, raising two upstanding, responsible and successful boys. Up until this week a longstanding (2-year) CF goal was to pull 400# on the DL. My next goal is to improve in my Olympic Lifts and hit a 250# clean and 200# snatch. Go big or go home!

Biggest Challenge: Believe it or not, after 4-yrs,  I don’t have double unders and my push-ups are pretty lame – just ask Coach Kochansky.

Biggest Improvement: I’ve been at CFFP for 4-yrs and looking back I’d say that my strength has improved dramatically since starting and my MetCons are getting better. I log the majority of my workouts and it’s been great to look back at the progress I’ve made.

Advice for New Members: Consistency is key. Always show up on Monday and keep track of your workouts. Seeing my improvement over these past 4-years is what keeps me motivated and coming back.

Who is Your Superhero?: This was a hard one for me because I really don’t have a superhero however, I look up to all my friends who are grinding it out and working hard, taking risks and having fun!

Fun Fact:  If you’re in the know – you already know my fun fact. If not, ask me about LaLanne.

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WOD for Friday April 7th:

WORKOUT OF THE DAY
STRENGTH:
1RM Testing, or:
Push/Pullup Test for anyone who didn’t complete last week.
Or:
5 Sets: Ascend to 8RM Z Press, resting as needed between sides.
1RM Testing, or:
Push/Pullup Test for anyone who didn’t complete last week.
Or:
5 Sets: Ascend to 8RM Z Press, resting as needed between sides.
WOD:
Fitness
Performance
E2M for 24min:
1. 350/250m Row
2. 20 Wall Ball
3. 20/15 Cal AB
4. 15 DB Row + 30 Situps

Do Monday or Wednesday WOD if testing 1RM
E2M for 24min:
1. 25/20 Cal AB
2. 20 Thrusters 75/55
3. 400/300m Row
4. 10 Renegade Row + 20 Tuck Crunch

Do Monday or Wednesday WOD if testing 1RM

Good Reading for the Week

Treat Veggies Like Meat

Identifying and Correcting Thoracic Spinal Flexion in the Squat

 

Thought of the Day:

“Continuous effort – not strength or intelligence – is the key to unlocking our potential.”- Winston Churchill

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WOD for Thursday April 6th:

WORKOUT OF THE DAY
STRENGTH:
1RM testing, or:
OHS: 5x3@4211
1RM testing, or:
OHS: 5x3@4211
WOD:
Fitness
Performance
5 Rounds:
:30 on / :30 off
- SA KB Swing L
- SA KB Swing R
- Lateral Step Up L
-Lateral Step Up R
-Sit Up

Do Monday or Wednesday WOD if testing 1RM
5 Rounds:
:30 on / :30 off
-KB Snatch or SAKB Swing L
- KB Snatch or SAKB Swing R
-SA Fr. Rack Reverse Lunge L
-SA Fr. Rack Reverse Lunge R
-Tuck Crunch

Do Monday or Wednesday WOD if testing 1RM

Good Reading for the Week

Treat Veggies Like Meat

Identifying and Correcting Thoracic Spinal Flexion in the Squat

 

Thought of the Day:

“Stay positive and happy. Work hard and don’t give up hope. Be open to criticism and keep learning. Surround yourself with happy, warm and genuine people.” – Tena Desae

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WOD for Wednesday April 5th:

WORKOUT OF THE DAY
STRENGTH:
15min to a 1RM Back Squat
15min to a 1RM CGBP
15min to a 1RM Back Squat
15min to a 1RM CGBP
WOD:
Fitness
Performance
12min AMRAP @70-80%
10/8 Cal AB
5 Stepping Burpees
15 Russian KB Swings
12min AMRAP @70-80%
15/12 Cal Row
10 Stepping Burpees
15 Russian KB Swings 53/35

Good Reading for the Week

Treat Veggies Like Meat

Identifying and Correcting Thoracic Spinal Flexion in the Squat

 

Thought of the Day:

“Every great dream begins with a dreamer. Always remember, you have within you the strength, the patience, and the passion to reach for the stars to change the world.” – Harriet Tubman

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WOD for Tuesday April 4th:

WORKOUT OF THE DAY
STRENGTH:
1RM Testing, or:
4 Sets:
100ft Suitcase Carry Rt
100ft Sutcase Carry Lt
200ft Sandbag Carry
Rest 1min btwn each
1RM Testing, or:
4 Sets:
100ft Suitcase Carry Rt
100ft Sutcase Carry Lt
200ft Sandbag Carry
Rest 1min btwn each
WOD:
Fitness
Performance
4 Rounds:
10 Inchworm Pushups
15 BJSD/Stepups
20 Tuck Crunch
Rest 2min

Do Monday WOD if testing 1RM
4 Rounds:
5 Wall Walks
15 BJSD
15 T2B
Rest 2min

Do Monday WOD if testing 1RM

Good Reading for the Week

Treat Veggies Like Meat

Identifying and Correcting Thoracic Spinal Flexion in the Squat

 

Thought of the Day:

The whole world steps aside for the man who knows where he is going.

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