WOD – Wednesday 11/21

How is the white bracelet treating you? I have had to move it once and I got pretty upset at myself. It has been incredibly helpful to become a little bit more aware of how I talk to myself and what I chose to say out loud. I have truly enjoyed this experiment and hope to be creating better habits. How has it been going for you?

Remember, slightly altered schedule for the rest of the week.
Wednesday – normal day
Thursday – just an 8am
Friday – 9am, noon, 4:15 and 5:15
Saturday – normal schedule

Then, 3 rounds
:30 of Z1 on a machine
:30 of air squats
:30 of plank walks/bear crawls
:30 of push-ups
:30 rest

Shoulder prep for the strength

A. Weighted push-up – build to a heavy triple in 6 to 8 sets
B. Reverse TABATA HS hold
Today, only good push-ups will be counted in this strength session. Meaning thighs are never touching during the bottom position of the push-up. If the push-up is still a hard movement for you, try to complete 8 sets of 2 to 6 perfect reps. Raise the hands if you need to. If you can add weight, use all 6 to 8 sets so that it is a productive strength session.

After you complete A, TABATA HS holds. Nose and toes or free standing. What I want you to think about is taKing the idea of tension from the push-up, recognize how important it is even in a low skill movement like the push-up. Now try to apply that same idea to a very high skill movement like the HS hold. The priority of maintaining tension is significantly multiplied.

“Show me”
Power cleans (155/105#)(135/95#)
30 DU’s after every set
People that cannot do DU’s should scale to :30 of attempts OR 60 singles with an attempt every 10 singles. People who have been here less than 3 months can just do 60 singles. If you are someone who is frustrated with your inability to do DU’s, December is a good month to learn and all our coaches would be happy to help.

Accessory Work
Banded leg curls – accumulate 100t
GHD back ext – 4×15

WOD – Tuesday 11/20

A great week to reflect on all of the things you are grateful for. Sometimes it’s hard to see the forest through the trees. Take the time to slow down this week and remember that we have a lot to be grateful for.

Spend 2 minutes in Z1
Then, PVC mobility as a group
The Port snatch warm-up with emphasis on the OHS

Squat snatch – 1 full rep EMOM for 8 minutes total
A very uncomfortable movement both mentally and physically, so come ready to warm up and get to a place that being under the bar isn’t physically uncomfortable. Challenge yourself mentally here and attack this strength with a plan in mind.

The L-hang
On the pull-up bar, make an L with your body. Takes a lot of lat engagement and just picking your legs up won’t produce the position we are looking for. So really focus on your grip on the bar, being active in your hang and be aware of how to scale the movement if this one is too difficult.

“Red Rover”
16 min AMRAP
16 KBS (70/53#)(53/35#)
8 strict pull-ups
:15 hanging L-hold
20/16 cals AB
Just a very bizarre set of movements and an even more bizarre rep scheme. Kipping today is not an option, so if you are unable to do strict pull-ups, scale to either piked barbell rows or ring rows, no kipping pull-ups.

WOD – Monday 11/19

Gather food pantry had 450 turkeys delivered with all the fixings; potatoes, onions, cranberry sauce and brussel sprouts. The Port delivered, 30+ people came to help. The two food pantry guys couldn’t have been more appreciative. Said the work we did in the hour that we were there would have taken them all week. Was amazing to watch our community jump at the chance to help.

We are going to help again December 20th. If you guys are around, it’s pretty awesome.

500m row
Then, 2 or 3 rounds of…
10e single leg RDL’s (start unweighted)
10 banded pull-throughs
10 KB deadlifts (increase weight)
5 inchworms

Posterior chain prep

Deadlift – 2×10, 2×5, and 2×3
Add weight when changing reps, but stay across in each set.
Big time volume here. 2 sets of 10 around 70%, 2 sets of 5 around 75% and then 2 sets of 3 around 85%. Meaning we are going to complete 36 reps all at 70% and above. Be smart about warming up and stretching. Do not simply grab a bar and add weight without thinking about your overall plan and how best to attack your goal for this session.

“Stoved Up”
10 minute running clock
5 rounds
8 DB thrusters
10t weighted step-ups
With remaining time accumulate as many calories on the rower as possible.
As long as you scale the weights of the dumbbells appropriately, getting to the rower should be no issue. Remember with step ups, bigger boxes don’t mean better step ups. The box should put the knee at or slightly above parallel. This should tricky, but we have been doing weighted step ups as a strength, we are ready to do them in a WOD.

Accessory Work
Banded face pulls – accumulate 100
DB flyes – 4×12 (light weight)

WOD -Sunday 11/18

Spend 2 minutes in Z1
Then, 3 rounds
20t walking lunges
10 push-ups
5 strict pull-ups

Spend 2 minutes in the bottom of a squat with a KB in the goblet position
Front squat mobility

10 min EMOM
Evens – 20t DB front rack lunges
Odds – 15 floor press w/BB

“Motion to Vacate”
20 min AMRAP
30/25 cals AB
90 DU’s
Complete as many rounds as possible with a partner, splitting the work however you want.
Another partner WOD?! Bonus. Sundays have become more of an active recovery focused day. So movements that still get the heart rate up, you still get a good sweat, without taxing the CNS or pushing the muscles and joints to a point of soreness. The Sunday crew has seemed to really respond well to these workouts. Come in and push this workout as hard as your body allows, after stay and stretch before you go.

WOD – Saturday 11/17

Turkey moving day. If you are coming to help out. Be here before 10:30 and bring a pair of gloves. Let’s PR this thing.

5 min AMRAP
:45 on AB at moderate pace
15 slam balls
5 inchworms

Class mobility session

A1. Rolling tricep ext. – 4×10
A2. Barbell curls – 4×20; empty bar
A3. V-ups – 4×12
A4. Banded plank rows – 4x20t
Bodybuilding session. Looking good is just as important as being strong and flexible. Wear your finest tank top and come get your swole on.

“Call your Bluff”
3 rounds
500m row
25 KBS (70/53#)(53/35#)
400m run
20 burpees
This is going to be an all American workout. Keep your head down keep moving. The most important thing would be to come out at around 80% and then look at the clock as you transition from movement to movement so you can try to maintain a specific pace. Do not come out too hot, because it might be too hard to make it back. Be smart.

WOD – Friday 11/16

Spend 2 minutes in Z1
Then, 2 or 3 rounds
10 banded, hollow pull throughs
10 kip swings
10 push-ups
10 ring rows

Full mobility session as a group

The bar muscle-up and it’s progressions

“Strength is imperative for proper form and form is imperative in demonstrating body control. For this reason we have a strength bias and promote strict movement before kipping”

Today, a prerequisite must be displayed before scaling the bar muscle up as a jumping bar muscle up. 3 strict C2B and 3 strict ring dips is the right of passage to attempting a bar muscle up. If you can prove your strength, you could set up a box and do jumping bar muscle ups, or grab a band for banded bar muscle ups in the WOD. Those who cannot, should really prioritze strength work in gymnastics and if it is a goal of yours, see a coach for some personal programming.

In the workout just start working through the spectrum of pulls; kipping pull-up, kipping C2B, strict pull-up and then strict C2B. Whatever the hardest possible movement achievable is, make sure you hold yourselves accountable to picking something that is really hard. Those who are doing Rx will really be challenged, so creating the same stimulus across is the priority.

“Covered Bridge”
1 round; AFAHP
50 wall balls (20/14#)
25 cals row
100’ HS walk
25 cals row
10 bar muscle-ups
Every 10’ = 1 walk climb
The bar muscle up scaling options are above and the HS walk scaling options will just be wall climbs today. That way everyone is one the same page and boxes won’t be getting in the way of people trying to walk on their hands. Number and difficulty of the walk climbs should be very personalized. Again, people who are doing the WOD Rx will be in a world of pain, so getting everyone in that place is our job.

Accessory Work
Banded woodchoppers – accumulate 50 a side
Banded ab pull-downs – accumulate 100

WOD – Thursday 11/15

If you are interested in helping on Saturday, we need able bodies to move 450 turkeys from the delivery truck to the walk in cooler at Gather, the food pantry 4 doors down from us. Grab a pair of gloves and come lend a hand at 10:30 on the 17th. See you there!

Spend 2 minutes in Z1
Then, have fun for 10 minutes

Group mobility session

Tag team “Cindy”
5 min AMRAP
5 pull-ups
10 push-ups
15 air squats
Rest 3:00, x5
Exactly how it sounds. Partner 1 does a full round of Cindy then tags partner 2 in. Complete AMRAP in 5 minutes and then rest 3 minutes. After the rest, start right back up where you left off. At the very end, only count full rounds. No extra reps.

WOD – Wednesday 11/14

A huge congratulations to all of the athletes who competed in the Southie Showdown last weekend. Sophie, Kristi, Ashley and Dilan all represented well and left everything on the floor. Their efforts were truly incredible, they stayed positive the whole weekend and showed everyone on the floor what a true competitor is supposed to be like; hard working, having fun and supporting each other. Awesome job guys!

Spend 2 minutes in Z1
Then, 1 round
10 banded plank walks left
10 banded push-ups
10 banded plank walks right
10 ring rows
Single arm, single leg plank holds, birddogs, superman snow angels, etc.

Shoulder mobility to prep for strength

Strict press – complete all sets AHAP; 2×5, 2×3, and 3×1
So adding weight after each of the rep changes, but stay across in the same rep schemes.

Working on the fundamental S2OH lift will only help when applying the movement to something more dynamic like the push press or even jerk. Make sure you are setting up correctly and executing the lift following the two most important rules when going overhead.
1. The bar path must be straight – going from point A to point B must be a straight line. So elbows should always start in front of the bar, face should be pulled out of the way and bar should move straight up.
2. Everything must stay stacked – shoulders, hips and the middle fo the foot should all be in line and stay in line during the pressing movement. At the top, the wrists, shoulders, hips and middle of the foot should be stacked with midline and shoulders engaged.

20 min EMOM – :50’s of work, :10 of transition time
1. Cals AB
2. D-ball bear hug
3. Weighted sit-ups
4. Rest
Just a sweat fest. Everyone is going to get a turn at man-handling our new d-balls. They weight 150 and 100# respectively and should be treated as such. Cleaning them into position should be done with the same regards as cleaning a really heavy barbell. Once you get them into position, you must hold them in a bear hug. Just for the sake of continuity, a bear hug is a bear hug. It must stay out front and hands cannot be too far underneath the ball. Keep the hips and shoulders in line and try to not overextend the spine to support the ball.

Accessory Work
Banded good mornings – accumulate 100
Weighted plank holds – accumulate 4:00

WOD – Tuesday 11/13

How is everyones No Complaint November going? Anyone still on a several day streak?

That being said, if anyone is looking to give back a little, we will be helping the food pantry that is 4 doors down from us this Saturday, 11/17 around 10:30. They are getting 450 turkeys delivered and need to move them from the truck to the walk in freezer. I say we set up a little assembly line and get some accessory work in at the same time. Hope you can make it.

3 rounds of increasing intensity
10/8 cals AB
20 air squats
*add monster band

Squat mobility – coaches choice

Back squat – build up to a NEW 1RM for the day
Here we go. 1 rep max after the whole squat cycle. You have put in the work and have earned a new 1RM. So have the confidence to build up to something really heavy. Make a plan and be ready to evolve that plan as you warm up. Too many reps and you will be too tired to hit 100%, too few reps and your big muscles won’t be warmed up enough. Be smart, be confident and get after this session.

“On the Floor”
3 rounds
10 HSPU’s
20t pistols
400m row
Rest 1:00 between rounds
Oh boy, pistols and HSPU’s. 2 really difficult gymnastics movements in one workout. I think we are all very familiar with the progression of the HSPU’s ranging from regular push-ups to piked HSPU’s on a box. But since we don’t do pistols a lot, make sure you take the time to work through the progression tree for the pistol. Start with the easiest movement and walk yourself through each step; air squats – reverse lunges – box step-ups – box pistols – pistols with a band – pistols using the rig – Rx pistols

Form is everything with pistols. As you get tired and form breaks down, the knee will start to come over the toes, and we all know that isn’t the way it should be. Be smart but hold yourself accountable, if you really start to lose your good form, simply scale the movement so you stay safe.

When you think about difficult movements, most of the top offenders require all 10 characteristics of fitness; speed, strength, power, agility, accuracy, balance, coordination, flexibility, endurance, and stamina. The pistol is a clear candidate for hardest movement and it definitely requires a demonstration of all 10 characteristics.

WOD – Veterans Day 11/12

Veterans Day has been observed since 1954 by the United States and its origins date back to Armistice Day 1918, created to mark the armistice signed between the Allies of World War I and Germany at Compiègne, France. The end of hostilities on the Western Front of World War I took effect at eleven o’clock in the morning on November 11th, giving meaning to the “eleventh hour of the eleventh day of the eleventh month” of 1918. The U.S. holiday was renamed Veterans Day in 1954 and preserves the historical significance of the 11/11/1918, but also focuses attention on the important purpose of Veterans Day: A celebration to honor America’s veterans for their patriotism, love of country, and willingness to serve and sacrifice for the common good.

The significance of the repetitions in this workout can be seen in the layout where the 11 min AMRAP, 11 power cleans and 11 burpees over the bar represent the 11th month, 11th day and 11th hour while the 19 deadlifts and 18 pull-ups represent the year 1918, Armistice Day. Come to give thanks to all who have served, past and present, those who are still with us and those who we have lost along the way.

Thank you to all who have served, I am genuinely thankful and forever grateful for your service. You are true heroes.

Spend 2 minutes in Z1
Grab a barbell
Complete full mobility session as a class
Then, complete the following. Add weight during breaks if you want.
5 deadlifts
5 hang power cleans
5 strict press
10 power cleans
10 push press
10 power clean and jerks

Power clean and jerk – 5×2; AHAP across or building, must be TnG. Complete lifts every :90.
Look back to 10/18 and see what you did for weight. Here you are going to have a ton more rest which means you could do a little more weight as long as you are comfortable with TnG. Building a plan based on your numbers will really make a huge difference.

11 min AMRAP
11 power cleans (135/95#)(115/75#)
11 OtB burpees
19 deadlifts
18 pull-ups

Accessory Work
Banded pull-aparts – accumulate 100
Banded tricep push-downs – accumulate 100

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