Monthly Archives: June 2015

Day 87: Wednesday, June 17 LAST DAY OF SEMESTER

  • Everyone says it, but it is true, life moves quickly…. the end of another semester has come!
  • For those of you who put all of your focus, energy and heart into each and every learning and lifting opportunity, I know that you understand why CrossFit works:) I sincerely hope that you will move forward with the knowledge, skills and desire to live a healthy and rewarding lifestyle. You have the tools to be as good as you want to be!
  • The weight room will be open most of the time during exams – when I am in a meeting, or covering an exam, it will be closed.
  • During the summer, it will be open based on my roofing, grandparenting and travel schedule
  • Check the blog!!

ryan mcfarlane

“It’s just one hour.

Day in and day out we enter our Box to push ourselves after the words “3…2…1…go!”

We break limits that we thought our bodies could not handle or overcome.

Sometimes we push ourselves for 3 minutes. Other times upwards of an hour. It’s excruciating painful at times.

Full effort, 110% – it’s the only way we know how to go. Give it everything we have for a limited amount of time.

And then it’s over. We shower and walk out of the Box to face the day. To face whatever life throws at us.

CrossFit is more than just 60 minutes. To the outside eye, people assume CrossFit’s just about how strong or fast you are. And they’d be wrong.

CrossFit is not about how heavy you can squat clean, how fast you can run a 5K, or what your Fran time is.

CrossFit is about pushing yourself beyond what you once thought possible. It’s about learning that CrossFit, like in life, you’re going to struggle with certain things. But CrossFit is going to force you to face those struggles and learn how to overcome them.

It’s about competing against yourself and the clock. Not the person next to you.

It’s about community and encouraging that person next to you who is giving it their all – no matter if they are faster or slower than you. You are shouting words of encouragement in between reps and your gasps for air.

See, CrossFit may last just 3,600 seconds, but it’s about building life skills that go well beyond that. It’s mentally preparing you for whatever comes your way when you walk out that gym door. You learn that a pullup without a band is within reach – just like that promotion at work. That your dream career is not going to jump into your lap just like you’re not going to magically learn to do a muscle up overnight.

It takes hustle and dedication. That sudden urge to eat Paleo instead of Lay’s potato chips and fried food won’t just improve your Lynne time, it’s going to change your whole life. Give you energy you never knew existed after 2 p.m.

Remember shout of encouragement to your fellow CrossFitter this morning? She’s the same one giving you a hug that afternoon when life decides to kick you in the teeth, reminding you that you’re not alone.

See for us, it’s more than just about that one hour in the Box each day. It’s more than the Opens games. Most of us won’t even make the Regionals, much less than actual CrossFit Games. But it’s ok, because we’re still doing each Opens WOD with everything we’ve got.

Struggle with double-unders? So what, I’m going to give it my best shot.

Squat cleans too heavy? Who cares, I’m going to try and try until I nail one. Even if it’s just one because that’s one more than I thought I could do yesterday.

For us, CrossFit is about life. About taking everything that life has thrown at you and standing firm. Even if it forces you to your knees, you know you’ll stand back up, strong as ever.

Life comes at all of us hard. It’s going to knock us down. The difference is, we’re training ourselves to fight back. We know that laying it on the line after “3…2…1…go!” doesn’t just apply to the Box.

It’s more than just one hour.”

(Jake  @ Compete Every Day)

Met-Con WOD:

“Bring Sally Up, Bring Sally Down”

If you need more:


AMRAP of the following in 5 minutes:

  • 5 hand-release push ups
  • 10 sit ups
  • 15 air squats

2 minute break:

AMRAP of the following in 5 minutes:

  • 5 Power Cleans @ 75#/55#
  • 5 Push Press @ 75#/55#
  • 5 Front Squats @ 75#/55#

2 minute break:

AMRAP in 2 minutes:

  • pull ups

Day 86: Tuesday, June 16

It is your life. Accept the challenge


  • 15 Wall Balls
  • 30 Double Unders
  • 45 Sit Ups


  • finish any of the tests you have not completed

Met-Con WOD:

  • This workout will be done in groups of 3
  • The idea is to have groups of similar strength work together, so that the weight is scaled appropriately
  • The weights suggested are guidelines, and we will ensure that you are working with the most sensible load once you have formed your group

 (based on a WOD from CrossFit New England)

7 minute AMRAP of  Thrusters:

  • 50 Reps (65/35)
  • 50 Reps (75/45)
  • Max Reps (95/65)

REST 3 minutes

7 minute AMRAP of  Hang Power Cleans:

  • 50 Reps (95/55)
  • 50 Reps (115/65)
  • Max Reps (135/75)

REST 3 minutes

7 minute AMRAP of  Deadlifts:

  • 50 Reps (135/95)
  • 50 Reps (185/115)
  • Max Reps (225/135)

Day 84: Monday, June 15

#fitness #fit #sixpack #abs #muscle #bodybuilding #bodybuilding diet #diet #crossfit #xfit #bodybuilder #motivation #bodybuildingmotivation

  • since there were no classes on Friday, we will get this work done today!


  • 20 Walking Lunges
  • 20 Good Mornings with PVC
  • 20 Stiff Legged Deadlifts with bar


  • take 30 minutes to establish a 1 rep Max Deadlift

Met-Con Testing:

  • complete a few of the tests you have not done

Day 84: Friday, June 12


Gym Lift Motivation's photo.



  • 20 Walking Lunges
  • 20 Good Mornings with PVC
  • 20 Stiff Legged Deadlifts with bar


  • take 30 minutes to establish a 1 rep Max Deadlift

Met-Con Testing:

  • complete a few of the tests you have not done

Day 83: Thursday, June 11


2 rounds of the following:

  • 5 Chest to Bar Pullups
  • 10 Burpees
  • 15 Goblet Squats


  • take 20 minutes to establish a 1 rep Max Strict Press
  • take another 10 minutes to establish a 1 rep Max Push Press



AMRAP for 20 minutes of the following:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

Day 82: Wednesday, June 10


  • 1 lap jog
  • duckwalk down last hallway
  • 10 Cossack Squats


  • take 30 minutes to establish a 1 rep Max Squat


  • 1 minute Max Sit Ups
  • Max Push Ups in a row


One of the following:

  • 1000 Row
  • 2 minute Airdyne Max calories
  • 2 minute Ski Erg Max Calories

Day 81: Tuesday, June 9


21-15-9 of the following:

  • Goblet Squats
  • KB Swings
  • One Arm KB Push Press (11 Left, 10 Right; 7 Left, 8 Right; 5 Left, 4 Right)


  • take 30 minutes to establish a 1 rep Max Clean



  • 30 Clean and Jerk @ 135/95 (Rx’d)
  • scale according to what you used in the February testing

Day 80: Monday, June 8


  • so it is now time to see how the training has paid off – we have 8 days of Testing (and Training) ahead of us
  • warm up well each session
  • remember that full range and proper reps are required for all Testing items
  • record all scores on your Testing sheets 
  • we will continue to train throughout the testing (as the 1 rep Max and other testing items are really part of our training regimen)


EMOM for 5 minutes:

  •  2 unloaded bar Bear Complex
  • 5 V-Ups


  • spend 20 minutes establishing your 1 rep Max Bench Press
  • 3 sets of 5 reps of Pendlay Rows

Met-Con Test:

“CrossFit Baseline”: for time

  • 500m row
  • 40 air squats
  • 30 sit ups
  • 20 push ups
  • 10 pull ups



  • 1 set of 10 Strict Shoulder Press @ 50% of Training Max
  • 1 set of 6 reps @ 65%
  • 5,3,1 reps of Strict Shoulder Press @ 85%, 90% and 95% (plus 5 pounds)

Met-Con WOD:

choose one or two of the following:


5 Rounds for Time:

       15 Front Squat 65/45
       10 Pull-Ups
21-15-9x reps
As many reps as possible (AMRAP) in 8 minutes:
5x Ground to overhead (135#/95#)
10x Floor wipers
15x Lateral hops over BB
3 rounds:
Row 250m
12x Deadlifts (bw)
15x Box jump (24 inch)
2 rounds:
Bench press (1/2 to 34 BW) 3-6-9-12-18x
Sumo deadlift high pull (1/2 bw) 18-15-12-9-6-3x
Max rounds in 8 minutes:
10x Deadlift (bw)
15x DB push-press (45#/25#)
Max reps in 8 minutes:
4 tire flips
8 hollow rocks
12 wall balls
As many reps as possbile in 8 minutes:
2 stairs
10 ground to overhead (95#/55#)
15 mountain climbers
20 jumping jacks
As many rounds as possible in 8 minutes:
5 thrusters (65#/45#)
50 skip ropes
15 power cleans (65#/45#)
run 1 lap of halls

Day 77: Wednesday, June 3


  • 10 Windmills with KB or DB each side


  • walk as far on your hands as possible


  • 1 set of 10 reps of Squats @ 50%
  • 1 set of 6 reps of Squats @ 65%
  • 5,3,1 reps of Squats @ 85%, 90% and 95% (plus 5 pounds)

Met-Con WOD:

This must be done in the order as specified. We will go in waves of 4.

  • 50 calorie Row
  • 40 Box Jumps
  • 30 Wall Balls
  • 20 Power Cleans @115/75
  • 10 Ring Dips + 10 Pull Ups



  • 3 sets of 10 Ab Pulldowns with rope
  • pull the sled 25 m on front lawn