WOD for Wednesday August 9th:

WORKOUT OF THE DAY

FITNESS
A) Front Squat: 20 min to build to a 1RM. Stretch and mobilize for remainder of
20minutes once you’ve hit max.
B) For Max Reps/Cals of each::
1. 2min Russian Swings Rest 2min
2. 3min AB, Rest 2min
3. 4min WallBall, Rest 2min
4. 3min AB, Rest 2min
5. 2min Russian Swings

PERFORMANCE
A) Front Squat: 20 min to build to a 1RM. Stretch and mobilize for remainder of
20minutes once you’ve hit max.
B) For Max Reps/Cals of each::
1. 2min Russian Swings 72/53, Rest 2min
2. 3min Row, Rest 2min
3. 4min WallBall, Rest 2min
4. 3min Row, Rest 2min
5. 2min Russian Swings

THOUGHT FOR THE DAY

“Never go backward. Attempt, and do it with all your might. Determination is power.” – Charles Simmons

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WOD for Tuesday August 8th:

WORKOUT OF THE DAY

FITNESS
A) Close Grip Bench Press: 4-6 @ 30X1 x 4, ascending. Rest 2min
B) For Time::
1 mile Run
20 Back Squats (75/55)
20 Pushups
800m Run
15 Back Squats
15 Pushups
400m Run
10 Back Squats
10 Pushups

PERFORMANCE
A) Close Grip Bench Press: 4-6 @ 30X1 x 4, ascending. Rest 2min
B) For Time:: 1 mile Run
20 Power Snatch (75/55)
30 DU
800m Run
15 Power Snatch
30 DU
400m Run
10 Power Snatch
30 DU

THOUGHT FOR THE DAY

Sometimes your joy is the source of your smile, but sometimes your smile can be the source of your joy. ~ Thich Nhat Hanh

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WOD for Monday August 7th:

WORKOUT OF THE DAY

FITNESS
A1) Conventional Split Squat: 5-7 per leg @30X1 x 3 at moderate weight;
Rest :60
A2) Wide-Grip Assisted Pullup: 5-7 @2011 x 3; Rest 2min
B) 3 Sets, each AFAP:
400m Run
20 Walking Lunges
30 Situps
Rest 4min
PERFORMANCE
A1) Rear Foot Elevated Split Squat: 5-7 per leg @30X1 x 3 at moderate weight;
Rest :60
A2) Wide-Grip Pullup: 5-7 @2011 x 3; Rest 2min
B) 3 Sets, each AFAP: 20 Cal Row
20 BBJO
20 Cal AB
Rest 4min

THOUGHT FOR THE DAY

Failure is the condiment that gives success its flavor. ~ Truman Capote

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Member of the Month: Meghan M

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Why Meghan: Meg brings an intensity and focus to her workouts that inspires everyone around her to step up their game. She is friendly and supportive … a great teammate all around.

Day Job: I’m the Director of Learning and Organizational Development at a Cambridge-based tech company called CarGurus. I sum up my job as helping people be a little bit more human at work. (And no, Danny, it’s not all trust falls.)

Hobbies & Other Activities: Do you mean other than driving to and from Cambridge and planning a wedding? When I’m not doing one of those two things (which is hard to remember), or at CFFP, I’m generally Stand Up Paddle Boarding, cooking, perfecting cocktail recipes (namely Manhattans), or taking on the NY Times crossword. I’m also a travel junkie and get itchy if I haven’t been abroad in awhile.

Proudest Life Achievement: One of the more significant experiences in my life was completing a year-long “research” fellowship called the Watson the year after I graduated from college. My research was on the experiences of female athletes / ice hockey around the globe – primarily in Denmark, South Africa, New Zealand and Australia.  One of the only rules was that I couldn’t return to the US for the entire year. This was before facebook and smartphones were a thing, so I spent a year having to meet people, make friends, and even find a place to live the old fashioned way – through sports. I consider myself an introvert that plays an extrovert on TV, so continually putting myself out there for an entire year and finding new places to call home and new people to call friends and family was really transformative. During that year I was also named “Man of the Match” in a game between the South African Men’s National team and a team of Finns. Being named CFFP’s Athlete of the Month is pretty close to being up there with that!

Previous Fitness: I played ice hockey in college and beyond and still play with the old gals. I added running and boot camp-type workouts to the mix about 10 years ago. I have done a few marathons and continue to run a  half-marathon or two every year. I’ve been lifting on and off since college and worked for a very short time as a fitness coach.

Why CFFP?:  It took me a long time to finally get over my loathsomeness toward CF land at a box in Cambridge. When the gym moved and I had to find a new box I remembered seeing a insanely fit person with some CFFP SWAG and figured I should just workout wherever he did – turns out it was Geoff Turk. What’s really made me love and stick with CFFP is the community and the coaching.  I couldn’t believe how welcoming everyone was to me during my first weeks and I try to remember that every time I see a new member. Beyond that, I really believe the thoughtfulness of the programming and coaching is unparalleled.

First Memorable WOD: My first week in crossfit we did 100 burpees for time. Pretty sure I puked.

Favorite CrossFit Movement: I think I have to go with wall balls. There are few things that being tall is good for at crossfit, but at least we have wall balls. I may be the only human who loves Karen and Fight Gone Bad.

What Motivates Her: Being a better version of myself. I’m certainly a competitive person, but the competition is always agains myself and seeing how much I can push myself at the edges. I’m also inspired daily by so many members of the CFFP community who show up and put in the work – and are obviously doing it to be better versions of themselves.  Oh, and ice cream.

Biggest Goal: Dear Lord, someday I’d like to do an unassisted pull up. 

Biggest Challenge: Figuring I where I misplaced my kipping toes to bar that I once had, but now for the life of me can’t find. 

Biggest Improvement: My biggest CF improvements have really been all of the gymnastics movements. I’m FAR from competent at any of them, but I’ve always been really intimidated by anything related to a handstand, rope climb, or pull up. I’ve learned to have a lot of fun in the process of learning and even climbed a rope for the first time in my life last week!

Advice for New Members:  Have fun and run your own race. I love that crossfit is a community built of people finding ways to constantly challenge themselves. It’s not about being faster or stronger than anyone else, but having fun with the process of becoming a faster, stronger you.

Who is Your Superhero?: Both of my parents – two insanely selfless human beings who showed me early on that the world is a big interconnected place and that we can all do something to make our communities a little bit better. 

Fun Fact: I’ve bungee jumped 7 times on 3 continents.

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How to Watch the CrossFit Games

The 2017 Reebok CrossFit Games will take place Aug. 3-6.

This year, the Games will be easier to watch than ever. New season-long partnerships with Facebook and CBS Sports mean that fans worldwide can watch the entire competition online for free.

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WOD for Friday August 4th:

YANKEE HOMECOMING WATERFRONT WORKOUT
AUGUST 5th
8am
OPEN GYM ONLY – GYM CLOSES AT 8AM

 

WORKOUT OF THE DAY

FITNESS
A) Supinated Pendlay Row: 3 Sets of 12-15; 2 min Rest
B) 7min AMRAP: 2 TGU per arm
4 Strict Pullup
6 BBJO
-REST 3 MIN-
C) 7min AMRAP: 10 Toes through Rings
10 Pushups
10 Candlesticks
-REST 3 MIN-
D) 7min AMRAP: 300m Run
15 Wall Ball
-REST 3MIN-
PERFORMANCE
A) Supinated Pendlay Row: 3 Sets of 12-15; 2 min Rest
B) 7min AMRAP: 2 TGU per arm
4 Strict Pullup
6 BBJO
-REST 3 MIN-
C) 7min AMRAP: 10 Toes through Rings
10 Pushups
10 Candlesticks
-REST 3 MIN-
D) 7min AMRAP: 300m Run
15 Wall Ball
-REST 3MIN-

THOUGHT FOR THE DAY

Your own mind is a sacred enclosure into which nothing harmful can enter except by your permission. ~ Arnold Bennett

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WOD for Thursday August 3rd:

YANKEE HOMECOMING WATERFRONT WORKOUT
AUGUST 5th
8am
OPEN GYM ONLY – GYM CLOSES AT 8AM

 

WORKOUT OF THE DAY

FITNESS
A) 2 Snatch Grip Deadlift/1 HP Snatch/2 Overhead Squat: E2M for 14min
Or Front Squat Makeup
B) Michael: 3 Rounds for Time:
800m Run
50 Good Morning
50 Situps

PERFORMANCE
A) 2 Snatch Grip Deadlift/1 HP Snatch/2 Overhead Squat: E2M for 14min
B) Michael: 3 Rounds for Time:
800m Run
50 Good Morning
50 Situps

THOUGHT FOR THE DAY

Live as if you were to die tomorrow. Learn as if you were to live forever. ~ Mahatma Gandhi

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WOD for Wednesday August 2nd:

YANKEE HOMECOMING WATERFRONT WORKOUT
AUGUST 5th
8am

 

WORKOUT OF THE DAY

FITNESS
A) Front Squat: 5@30X1 x 5 straight set; Rest 2min (week 8 of 8)
B) 21 min EMOM:
min 1: 1min Single Unders
min 2: 15 Wall Ball
min 3: 12/10 Cal AB

PERFORMANCE
A) Front Squat: 5@30X1 x 5 straight set; Rest 2min (week 8 of 8)
B) 21 min EMOM:
min 1: 30 DU + 10 Wall Ball
min 2: 6 T2B + 4 C2B Pullup
min 3: 15/10 Cal Row

THOUGHT FOR THE DAY

Ever notice the word ‘rough’ in through? There is truth to that, though the way may be rough, we are still able to get through it. ~ Anthony Liccione

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WOD for Tuesday August 1st:

YANKEE HOMECOMING WATERFRONT WORKOUT
AUGUST 5th
8am

 

WORKOUT OF THE DAY

FITNESS
A) Pullup Skill Work: 10min
B1) Dumbbell Bench Press: 10-12 @ 30X1 x 4 Sets
B2) Weighted Situps: 15 x 4; Rest 2min.
C) 21-15-9:
Row Cals
DB Thruster
Pullup

PERFORMANCE
A) Muscleup Skill Work: 10min
B1) Dumbbell Bench Press: 10-12 @ 30X1 x 4 Sets
B2) Strict Toes to Bar: 5 x 4 Sets; Rest 2min
C) 21-15-9:
AB Cals
DB Thruster
Pullup

THOUGHT FOR THE DAY

There is no passion to be found playing small-in settling for a life that is less than the one you are capable of living. ~ Nelson Mandela

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WOD for Monday July 31st:

YANKEE HOMECOMING WATERFRONT WORKOUT
AUGUST 5th
8am

 

WORKOUT OF THE DAY

FITNESS
A) Push Press : 3-3-3-3-3; Rest 2min, ascending to heavy triple
B) 3 Rounds for Time:
5 DB Squat Clean Thrusters
7 Hanging Knee Raises
9 Pushups
immediately followed by:
60/50 Cal Row

PERFORMANCE
A) Push Press : 5-3-2-1-1-1; Rest 2min, ascending to 1rm
B) 3 Rounds for Time:
50 DU
12 Hang Squat Clean 135/95
9 HSPU
immediately followed by:
100/70 Cal Row

THOUGHT FOR THE DAY

Most great people have attained their greatest success just one step beyond their greatest failure. ~ Napoleon Hill

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