Thursday, January 17 2019

Jess.

Jess.

Upcoming Events!

Mindset Seminar with Coach Rachel, Saturday, Feb 2 - Learn how to push harder in WODs, how to think more positive, and gain mental toughness.
Only 2 spots left!

MINDSET SEMINAR

Double Under Clinic with Jon Gilson, Saturday, Feb 9 - For beginners and advanced athletes—improve your double-unders or get your first one!
Only 1 spot left!

DOUBLE UNDER CLINIC

Strength and Skills
Every 2 minutes, for 18 minutes (3 rounds)
1) 3 Weighted Strict Chest-to-Bar Pull-Ups
2) Handstand Walk - 2 minutes of practice or up to 100'
3) 30-60 second L-Sit or L-Sit Progression

5 rounds for max calories/reps
2 Minute Row
1 Minute Max Double-Unders

Have you ever wondered how the workouts get created? When are they made? By who? Is there a purpose?

Watch this video from Coach Mat! (if you don’t have access to the Facebook page, request it! You should be in there!)

Wednesday, January 16 2019

Barnaby.

Barnaby.

Upcoming Events!

Mindset Seminar with Coach Rachel, Saturday, Feb 2 - Learn how to push harder in WODs, how to think more positive, and gain mental toughness.

MINDSET SEMINAR

Double Under Clinic with Jon Gilson, Saturday, Feb 9 - For beginners and advanced athletes—improve your double unders or get your first one!

DOUBLE UNDER CLINIC

Hang Power Clean
Every 90 seconds for 4 sets (6 minutes)
2 Hang Clean Pulls + 1 Hang Power Clean

Every 2 minutes for 5 sets (10 minutes)
3 Hang Power Cleans


With a partner - you go I go complete
5 rounds not for time
200’ Double KB Front Rack Carry
15 Kettlebell Swings
10 GHD Sit-Ups

Tuesday, January 15 2019

Luke.

Luke.

Upcoming Events!

Mindset Seminar with Coach Rachel, Saturday, Feb 2 - Learn how to push harder in WODs, how to think more positive, and gain mental toughness.

MINDSET SEMINAR

Double Under Clinic with Jon Gilson, Saturday, Feb 9 - For beginners and advanced athletes—improve your double unders or get your first one!

DOUBLE UNDER CLINIC

Tuesdays Team WOD
Teams of 2
AMRAP 15
Alternate complete rounds
5 Shoulder to Overhead (135/95 lbs)
10 Lateral Over Bar Burpees

Skills
EMOTM 10 (2 sets of each):
1) 6-8 Strict Ring Pull-Ups
2) 40 second Plank on Elbows
3) 6-8 Left Arm Dumbbell Rows @ 2111
4) 6-8 Right Arm Dumbbell Rows @ 2111
5) 30-40 second Hollow Rocks or Hold

Monday, January 14 2019

Alexa.

Alexa.

Upcoming Events!

Mindset Seminar with Coach Rachel, Saturday, Feb 2 - Learn how to push harder in WODs, how to think more positive, and gain mental toughness.

MINDSET SEMINAR

Double Under Clinic with Jon Gilson, Saturday, Feb 9 - For beginners and advanced athletes—improve your double unders or get your first one!

DOUBLE UNDER CLINIC

Snatch
Every 2 minutes, for 16 minutes (8 sets)
High Hang Snatch + Hang Snatch

Ascending throughout the 8 sets

"Rocky Shores"
5 Rounds for Time
20 Wall Ball Shots (20/14 lbs)
5 Squat Snatches (135/95 lbs)

Sunday, January 13 2019

Lea.

Lea.

Upcoming Events!

Mindset Seminar with Coach Rachel, Saturday, Feb 2 - Learn how to push harder in WODs, how to think more positive, and gain mental toughness.

MINDSET SEMINAR

Double Under Clinic with Jon Gilson, Saturday, Feb 9 - For beginners and advanced athletes—improve your double unders or get your first one!

DOUBLE UNDER CLINIC

Every 5 Minutes for 5 Rounds
30 AbMat Sit Ups
60 Double-Unders
20 Calorie Row

After Party
3 Rounds
1 Arm in Single Arm Kettlebell Front Rack
1 arm in kettlebell overhead position
100 foot carry. Then switch arms.
Go heavy!

Saturday, January 12 2019

Katelan.

Katelan.

Schedule Update
No 10am Class today. Coach Dan’s Gymnastics clinic!

Teams of 2
5 rounds (total) for time
Run 400 Meters (partners must stay together)
20 Deadlifts (10 each – 225/155 lbs)
30 Pull-Ups (15 each)

Partners must run together, and may only start deadlifts once both members are back at the barbell.

Upcoming Events!

Mindset Seminar with Coach Rachel, Saturday, Feb 2 - Learn how to push harder in WODs, how to think more positive, and gain mental toughness.

MINDSET SEMINAR

Double Under Clinic with Jon Gilson, Saturday, Feb 9 - For beginners and advanced athletes—improve your double unders or get your first one!

DOUBLE UNDER CLINIC

Friday, January 11 2019

105.jpg

Schedule Update
Saturday, Jan 12 -
No 10am Class! Gymnastics Clinic!

Bench Press
Every 3 minutes, for 15 minutes (5 sets):
3 Reps

Suggested loads per set (by %): 70, 75, 80, 85, 90+

Once you have found your 3-RM, then perform the following…

Every 3 minutes, for 6 minutes (2 sets):
Bench Press x Max Reps @ -10 to 15 lbs off today’s last set


AMRAP 10
In Teams of 3
When the person finishes the Ski Erg, the next person mmediately starts
15/10 Calorie Ski Erg
10 Alternating Dumbbell Snatches 5/arm (75/50 lbs)

Upcoming Events!

Gymnastics Clinics! Saturday, Jan 12 - Work on handstands, handstand push ups, pull ups, and muscle ups!

GYMNASTICS CLINICS

Mindset Seminar with Coach Rachel, Saturday, Feb 2 - Learn how to push harder in WODs, how to think more positive, and gain mental toughness.

MINDSET SEMINAR

Double Under Clinic with Jon Gilson, Saturday, Feb 9 - For beginners and advanced athletes—improve your double unders or get your first one!

DOUBLE UNDER CLINIC

Thursday, January 10 2019

Nikoleta.

Nikoleta.

Schedule Update
Saturday, Jan 12 -
No 10am Class! Gymnastics Clinic!

AMRAP 7
15 Wall Balls (20/14 lbs)
5 Burpee Box Jump Overs (24"/20")

Rest 7 Minutes

AMRAP 7
1 Round of Dumbbell DT (50/35 lbs)
4 25' Shuttle Runs
Add 1 round of DT and 4 shuttle runs each round

1 round of Dumbbell DT is
12 Deadlifts
9 Hang Power Cleans
6 Jerks

Coaches Note: Today is a great day to get better. If you "hate" wall balls, start talking to yourself differently about them. The more times you say "hate" them, the more it becomes a reality. It's your choice to view them as something annoying that you "hate" or as something that every time you do, you get a lot strong from, and that improves your weaknesses.

If you love workouts with rowing, running, it's most likely more of a strength issue in wall balls - let's stay at a higher weight and cut reps. If you hate the rowing and running stuff, lets get a lighter weight and try to go unbroken.

Upcoming Events!

Gymnastics Clinics! Saturday, Jan 12 - Work on handstands, handstand push ups, pull ups, and muscle ups!

GYMNASTICS CLINICS

Mindset Seminar with Coach Rachel, Saturday, Feb 2 - Learn how to push harder in WODs, how to think more positive, and gain mental toughness.

MINDSET SEMINAR

Double Under Clinic with Jon Gilson, Saturday, Feb 9 - For beginners and advanced athletes—improve your double unders or get your first one!

DOUBLE UNDER CLINIC

Wednesday, January 9 2019

Isa.

Isa.

Schedule Update
Saturday, Jan 12 -
No 10am Class! Gymnastics Clinic!

"High Noon"
EMOTM As High as possible…then back down
2 Clusters
20 Double-Unders
Start at 95/65
Add 10 lbs each minute until you can't get 2 clusters.
Then make your way back down in 10 lb increments, OTM style, back to 95/65

Coaches Note: Compare to Monday March 19, 2018

Start off at a weight that's about 45% of what you think you'll get to.

After Party
4 sets
200' Single Arm Farmers Carry Left Arm
200' Single Arm Farmers Carry Right Arm
Rest as needed between sets

Upcoming Events!

Gymnastics Clinics! Saturday, Jan 12 - Work on handstands, handstand push ups, pull ups, and muscle ups!

GYMNASTICS CLINICS

Mindset Seminar with Coach Rachel, Saturday, Feb 2 - Learn how to push harder in WODs, how to think more positive, and gain mental toughness.

MINDSET SEMINAR

Double Under Clinic with Jon Gilson, Saturday, Feb 9 - For beginners and advanced athletes—improve your double unders or get your first one!

DOUBLE UNDER CLINIC

Tuesday, January 8 2019

Jess.

Jess.

Schedule Update
Saturday, Jan 12 -
No 10am Class! Gymnastics Clinic!

Skill Practice
Every 2 minutes, for 12 minutes (2 sets of each):

1) 2-5 Muscle-Ups with a Pause at Receiving and Pause at Full Extension
OR 3-4 Low Ring Muscle Up Transitions + Dip Catch & Extension
OR 6-8 Dumbbell Rows per arm @ 2111

2) Handstand Walk - 1 minute of practice or up to 100'

3) 30-60 second L-Sit or L-Sit Progression (accumulated)

"Pattty Waggon"
3 Rounds for Time
30/20 Calorie Row
15 Chest to Bar Pull-Ups
10 Strict Handstand Push-Ups

Coaches Note: We have a few great strength builders we are using for modifying the stations in the skill practice portion. For all of the movements the "skill movements" (including olympic lifting) there are so many variations and appropriate levels that we use as modifications. No matter what your current "level" is, there's an appropriate one for you that you will get stroner from doing!
So if you're looking at today and not sure you can do it, I promise you, you can! Show up, you'll leave feeling accomplished and more confident.

Upcoming Events!

Gymnastics Clinics! Saturday, Jan 12 - Work on handstands, handstand push ups, pull ups, and muscle ups!

GYMNASTICS CLINICS

Mindset Seminar with Coach Rachel, Saturday, Feb 2 - Learn how to push harder in WODs, how to think more positive, and gain mental toughness.

MINDSET SEMINAR

Double Under Clinic with Jon Gilson, Saturday, Feb 9 - For beginners and advanced athletes—improve your double unders or get your first one!

DOUBLE UNDER CLINIC

Monday, January 7 2019

Matt D.

Matt D.

Schedule Update
Saturday, Jan 12 -
No 10am Class! Gymnastics Clinic!

Back Squat
3 x 8 reps
Rest 3 minutes between sets

Select a weight that will make your final 2 reps of each set really difficult.

For time
400 Meter Run
40 Box Jumps (24″/20″)
40 Toes to Bar
40 Push-Ups
400 Meter Run

Coaches Note: Part of why we love the back squat is that it is a multi joint movement. In one exercise multiple joints are bending (flexing) and straightening (extending). The hips, knees and ankles are all moving at once. This means there's a huge demand on the muscles around those joints - but also the unique part of the back squat is that it demands much more than just "leg musces" are being used. It's extremely efficient and effective.
In contrast to doing leg extensions then hamstring curls then calf raises, then leg presses (not saying those are bad - think more so about how effective and efficient) we can do a squat!
And it also happens to be a tremendous midline (core) strengtheing and stablizing movement exercise.

Upcoming Events!

Gymnastics Clinics! Saturday, Jan 12 - Work on handstands, handstand push ups, pull ups, and muscle ups!

GYMNASTICS CLINICS

Barbell Betties, starting Jan 14 - All ladies interested in getting STRONGER and building confidence working with a barbell while surrounded by some seriously FANTASTIC women!
*Only 3 spots remain, be sure to claim yours fast!

MINDSET SEMINAR

Double Under Clinic with Jon Gilson, Saturday, Feb 9 - For beginners and advanced athletes—improve your double unders or get your first one!

DOUBLE UNDER CLINIC

Sunday, January 6 2019

Trent.

Trent.

Schedule Update
Saturday, Jan 12 -
No 10am Class! Gymnastics Clinic instead!

Minute 0-10
3 Rounds
50' Bear Crawl
15 Air Squats
15 GHD Sit Ups
1 Minute Jump Rope - Triple Unders, DU's or DU Practice or Singles

Minute 15-35
Power Clean
8 x 2

Recommended loading:
70%, 75%, 80%, 85%, 85-90% for the remaining sets

Minute 35-45
3 Rounds
500 Meter Row
20 Hip Extensions

Upcoming Events!

Gymnastics Clinics! Saturday, Jan 12 - Work on handstands, handstand push ups, pull ups, and muscle ups!

GYMNASTICS CLINICS

Barbell Betties, starting Jan 14 - All ladies interested in getting STRONGER and building confidence working with a barbell while surrounded by some seriously FANTASTIC women!
*Only 3 spots remain, be sure to claim yours fast!

BARBELL BETTIES

Mindset Seminar with Coach Rachel, Saturday, Feb 2 - Learn how to push harder in WODs, how to think more positive, and gain mental toughness.

MINDSET SEMINAR

Double Under Clinic with Jon Gilson, Saturday, Feb 9 - For beginners and advanced athletes—improve your double unders or get your first one!

DOUBLE UNDER CLINIC

Saturday, January 5 2018

Amy.

Amy.

"Lynne"
5 Rounds for total reps - not for time
Max Body Weight Bench Press
Max Strict Pull-Ups

Upcoming Events!

Gymnastics Clinics! Saturday, Jan 12 - Work on handstands, handstand push ups, pull ups, and muscle ups!

Barbell Betties, starting Jan 14 - All ladies interested in getting STRONGER and building confidence working with a barbell while surrounded by some seriously FANTASTIC women!
*Only 3 spots remain, be sure to claim yours fast!

Mindset Seminar with Coach Rachel, Saturday, Feb 2 - Learn how to push harder in WODs, how to think more positive, and gain mental toughness.

Double Under Clinic with Jon Gilson, Saturday, Feb 9 - For beginners and advanced athletes—improve your double unders or get your first one!

Friday, January 4 2019

Chad Michael Wilkinson

Chad Michael Wilkinson

"Chad"
1000 Box Step Ups
As a team of 2-3 or Solo

Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service.

At his funeral his wife mentioned that he did 1000 step ups for time with a 45 pound pack on a 20” box to train for climbing Mt Aconcagua.

From the Navy SEAL Foundation website: "SOCS Chad Michael Wilkinson died by suicide. The Foundation provided immediate tragedy assistance funding, travel and lodging for his family members, flowers and memorial legacy items for the command memorial and reception, as well as a family dinner the evening before the command memorial."

Upcoming Events!

Gymnastics Clinics! Saturday, Jan 12 - Work on handstands, handstand push ups, pull ups, and muscle ups!

Barbell Betties, starting Jan 14 - All ladies interested in getting STRONGER and building confidence working with a barbell while surrounded by some seriously FANTASTIC women!
*Only 3 spots remain, be sure to claim yours fast!

Mindset Seminar with Coach Rachel, Saturday, Feb 2 - Learn how to push harder in WODs, how to think more positive, and gain mental toughness.

Double Under Clinic with Jon Gilson, Saturday, Feb 9 - For beginners and advanced athletes—improve your double unders or get your first one!

Thursday, January 3 2019

Dennis.

Dennis.

Snatch
Every 2 minutes for 12 (6 sets):
High Hang Snatch + Hang Snatch
Build over the course of the six sets.

"Triple Dose"
AMRAP 4
12 Power Snatches (75/55 lbs)
25 Double-Unders
6 Toes to bar

AMRAP 4
9 Power Snatches (95/65 lbs)
25 Double-Unders
6 Toes to Bar

AMRAP 4
6 Power Snatches (115/75 lbs)
25 Double-Unders
6 Toes to Bar

Upcoming Events!

Gymnastics Clinics! Saturday, Jan 12 - Work on handstands, handstand push ups, pull ups, and muscle ups!

Barbell Betties, starting Jan 14 - All ladies interested in getting STRONGER and building confidence working with a barbell while surrounded by some seriously FANTASTIC women!
*Only 3 spots remain, be sure to claim yours fast!

Mindset Seminar with Coach Rachel, Saturday, Feb 2 - Learn how to push harder in WODs, how to think more positive, and gain mental toughness.

Double Under Clinic with Jon Gilson, Saturday, Feb 9 - For beginners and advanced athletes—improve your double unders or get your first one!

Member of the Month - Bidhan!

Bidhan_pic1.jpg

What was your fitness background before you started at CFCL, and what made you decide to try CrossFit?

I have been doing CrossFit since 2014. In 2016, I took a year off from CrossFit for 2 reasons: First, I had injured my shoulder and back, and second I thought CrossFit was not helping me get to my fitness and weight goals.

So in 2016 I stopped CrossFit and joined Orange Theory and Boston Sports Club with a hope to improve my fitness level. I thought with more cardio and weight training I would be able to get to my goals faster. A year later I was nowhere close to my target. In fact, my fitness level had gone down and I had gained weight. In addition, I had no opportunity to do clean, jerk and all other fun movements that I truly enjoyed at the Boston Sports Club. I missed that.

Finally, sometime in the middle of May or June, 2017 I decided to get back to CrossFit and joined CFCL. It took me a month or so to get used to the "new" coaching style and the new box. By far, the quality of coaching with its structured classes and programming is the best I have seen. Truly knowledgeable, attentive and caring coaches are making a big difference. I'm grateful to Mat for being my expert nutrition coach. Although I have not reached my previous max weights in various lifting categories due to my injuries (I was doing them incorrectly and got hurt). I also believe that I'm in a much better shape and my fitness level is improving every day. My accomplishments in 6 months: I can do double under now :) and I have dropped my body fat from 23.5% to 15.9% in just 5 months. Those are huge accomplishments for me and wouldn’t have been possible without CFCL and Mat’s guidance. 

What goals are you working on right now?

My fitness goal:

  •  Maintain 15% body fat and gain 4 to 5 pounds of muscle by end of 2019.

  •  Master clean, jerk and snatch forms in next 90 days .

  •  Stay injury free! To take note of the valuable advice given by the coaches and not to compromise form.

What is your favorite movement in CrossFit?

I don't have a favorite. In some movements I'm better than others, so I like them more. But I do enjoy Olympic lifting.

If you could have any superpower, what would it be and why?

I wish I had the power to bring back my loved ones.

You're stranded on a desert island--what 5 books do you bring with you and why? 

  •  -Meditations of Marcus Aurelius

  •  Man's Search for Meaning - Viktor E. Frank

  •  The subtle Art of not giving a Fuck by Mark Manson

  •  Never Eat Alone Keith Ferrazzi

  •  Shoe Dog: A Memoir by the Creator of Nike - Phil Knight

Some of these books I have read more than once – They  are truly motivational and inspire me.

What is your favorite meal and why?

 My favorite meal of the day is dinner. The spread is better and includes my Scotch!

Wednesday, January 2 2019

Eric.

Eric.

Upcoming Events!

Gymnastics Clinics! Saturday, Jan 12 - Work on handstands, handstand push ups, pull ups, and muscle ups!

Barbell Betties, starting Jan 14 - All ladies interested in getting STRONGER and building confidence working with a barbell while surrounded by some seriously FANTASTIC women!
*Only 3 spots remain, be sure to claim yours fast!

Deadlift
10 @ 55%
10 @ 65%
10 @ 70%
6 @ 80%
4 @ 85%
or, 15 minutes to set a 1 rep Max


AMRAP 5
Max Rep Team Sled Push
AMRAP 5
Max Distance Team Farmers Carry
AMRAP 5
Max Calorie Ski Erg

Coaches Note: Today's workout is going to be a ton of fun! Teams will be made from your class rather than teams of 2 or 3 and coaches will split up appropriately. It's going to be great!

Tuesday, January 1 2019

CFCLHappyNewYear-copy.jpg

Happy New Years!
Todays schedule: Open Gym 10 AM - 12 PM!
Start the year off with a workout!
There will not be a "class" running but the clock will be running and you can come in to get after the workout.

Upcoming Events!

Gymnastics Clinics! Saturday, Jan 12 - Work on handstands, handstand push ups, pull ups, and muscle ups!

Barbell Betties, starting Jan 14 - All ladies interested in getting STRONGER and building confidence working with a barbell while surrounded by some seriously FANTASTIC women!
*Only 4 spots remain, be sure to claim yours fast!

Press
Every 3 minutes for 15 (5 Sets)
1 Rep Max
Suggested loads per set (by %): 80, 85, 90, 95, 95+
Then
Push Press
Every 3 minuts for 6 (2 sets):
Max Reps @ 80-85% of today’s 1-RM

Metcon
Every 5 Minutes for 25 minutes
400 Meter Run
21 Kettlebell Swings (53/35 lbs)
21 Push-Ups

Coaches Note: For the press, make this a strict press, no bending your legs at all, keep your abs tight and try to remaining staying straight up and down as you press.
In the metcon, run the flat 400 today. The amount of work per round should take 3-4 minutes. If you don't think you'll be able to accomplish all of the work in the 5 minutes, modify to:
Every 5 Minutes for 25 Minutes
300 Meter Run
15 Kettlebell Swings
9 Push-Ups

Kettlebell Swings should be straight, push ups do not need to be unbroken.

Monday, December 31 2018

Tarin

Tarin

Happy New Years Eve!
5:25am, 6:30am, 9am and Noon classes only today!
Holiday Schedule tomorrow!
Open Gym 10 AM - 12 PM

Upcoming Events!

Gymnastics Clinics! Saturday, Jan 12 - Work on handstands, handstand push ups, pull ups, and muscle ups!

Barbell Betties, starting Jan 14 - All ladies interested in getting STRONGER and building confidence working with a barbell while surrounded by some seriously FANTASTIC women!
*Only 4 spots remain, be sure to claim yours fast!

"Ball Dropper"
3 Rounds
20 Calorie Row
19 Squat Clean Thrusters (95/65 lbs)
20 Bar Facing Burpees
19 Pull-Ups