Saturday, July 7 2018

 The Wall Climb is a shoulder and midline stability builder. Maintaining control from the bottom to the top and back again to the bottom is key. To do this, keep the glutes squeezed and hold a hollow position, keeping the belly away from the wall. 

The Wall Climb is a shoulder and midline stability builder. Maintaining control from the bottom to the top and back again to the bottom is key. To do this, keep the glutes squeezed and hold a hollow position, keeping the belly away from the wall. 

Teams of 2

50 Box Jumps
75 Hang Power Cleans (135/95 lbs)

100 Calorie Row

20 Wall Climbs
100 Wall Balls (20/14 lbs)

100 Calorie Row

50 Toes to Bar
50 Calorie Ski Erg

Member of the Month - Barbara!

 Barbara does CrossFit so she can do this! 

Barbara does CrossFit so she can do this! 

What was your fitness background before you started at CFCL, and what made you decide to try CrossFit?
Well ….. before I turned 40 I would say there was no background! But then I started hiking, first just day hikes then multi-day trips and I knew I had to have a plan or I would get left behind on the trail – or worse let my fellow hikers down. I tried just cardio work, then some personal training – but it wasn’t very motivating – then 5 years ago a small cross fit gym for women (Medusa) opened a block away from where I lived – I had to try it! It was a bit of an experiment, but I loved the idea and when it closed suddenly I was crushed. I tried other cross fit places in Cambridge and Somerville – but they were awful (at best) and they didn’t seem to care about their members or the experience. Then some of the former Medusa crowd suggested that I try City Line – and that was it, even though it was a bit far I was sold!

What has been your biggest accomplishment since starting with us, and what are you working on now?
Completing the 2018 Open. I did all five rounds and I did three of them a second time because I felt sure I could do better. It felt awesome and the atmosphere at City Line made it all possible – I was so impressed by the organization. In the end I was so pleased to finish in the top 10% for scaled in my “advanced” (!) age group worldwide – that meant a lot to me.

What am I working on now….basically everything! But I’m chipping away.

What's your favorite CrossFit movement? 
Hmmm…I do like box jumps – when I started – I was stepping up onto a 12” box and now I nail the 20” jumps – it feels great every time. Still working on those wall balls and double-unders though!

If you could tell your 15-year-old self anything, what would it be? 
Don’t worry so much.

You're going to be stranded on a desert island. What 5 things do you take with you?
I’m a pretty practical person so I thought hard about this one.
Here goes:
A hammock (it’s a desert island after all and there are bound to be palm trees)
200 feet of nylon rope – have to tie up the hammock and, anyway based on experience, rope is endlessly useful
A good knife to cut up those coconuts and papayas
A mask and snorkel (I love scuba diving but on the island this will be the next best thing)
My water color paints and brushes (could you throw in some paper too?)

If you had to become an inanimate object for 1 year, what would you choose to be and why? 
An iceberg – A. We need more of them and B. Wouldn’t it be beautiful just floating around the deserted icy waters for a year?

Friday, July 6 2018

 Benchmark Test Day!

Benchmark Test Day!

Benchmark Test Day
"White Lightning"
For Time
500 M Row
150 Double Unders
50 Burpees

Last month the benchmark WOD was a CrossFit girl named WOD from CrossFIt.com.
This month we're testing another CrossFit.com workout that we've named, "White Lightning".
We've done it a few times and it's a great test of fitness. TIme to set your mark!

Friday, June 29 2018

 Jay and Maura.

Jay and Maura.

July 4th Schedule
July 3: 
No 6 and 7 PM classes, all other classes are on normal schedule.
July 4: Classes at 8:30 and 9:30 AM, Open Gym until Noon!

Skill
The Kipping Pull-Up
Butterfly Pull-Ups

"Helen"
400 Meter Run
21 Kettlebell Swings (53/35 lbs)
12 Pull-Ups

Coaches Note: Retest time! Look back in your log book to Friday June 1. Where can you find your PR? Is it in the speed of the run? Transition time? Going unbroken? All it takes is 1 second to set a PR. And for Helen, that PR is covered in grit, toughness and determination. Where's your PR?

Aside from a protein shake, Omega 3, fish oil is the only supplement we recommend everyone takes. What is it? Why should you take it? Watch this video about this really important supplement!