Friday, November 6, 2009 at 6:33AM 
Doug earns his 50 WOD shirt and scores 639 points! Does life at 6am get any better than this?
WOD:
5 Rounds - 3 Minute continuous clock
1 min. Double Unders
1 min. Swings
1 min. Squats
2 min. rest
the score of each round is listed, final score is total after 5 rounds
Brian McKenzie on why not to heel strike
Thursday, November 5, 2009 at 2:27PM 
WOD:
7 x 3 Power Clean 80%
Between each set complete:
3 Muscle Ups or 3 Pullups and 3 Dips
then...
5 Rounds:
7 Burpees
12 Box Jumps 20"
Wednesday, November 4, 2009 at 7:12AM WU:
3 Rounds
Jump Rope 60 sec
20 Walking Lunges
Skill:
Split Jerk Technique 30 min
WOD:
10 min "Cindy"
5 Pullups
10 Pushups
15 Squats
Wednesday, November 4, 2009 at 7:10AM WU:
Walking Swings - Forward and Sideways
Skill:
TGU
Windmill
Snatch
WOD:
5 Rounds for time
10 Snatches 5R & 5L
15 Ring Rows
Extra Credit:
150 DUs for time or Max in 5 min
Monday, November 2, 2009 at 5:15PM 
Nick will be racing up 68 flights of stairs at TRUMP PARC this weekend to raise money for the American Lung Association. Not only that, he's doing it in full firefighter gear!
To help support Nick's cause follow this link,
http://www.mrsnv.com/evt/e01/team.jsp?id=2398&tid=34668
Click on Nick's name (Nicola Tamburro) and make a donation in any denomination then join us for the afterparty at Tiernan's beginning at 10:30am on Saturday.
Monday, November 2, 2009 at 6:54AM 
WOD:
Front Squat 7 X 2 90% - if you don't know your max then find it today!
For time:
Front Squat X 20 @ 50%
Box Jump X 15
Burpee X 10
Doug - 1:30 (125lbs)
Khaled - 1:38 (100lbs)
Kevin T - 1:48 - (135lbs)
Cat - 1:50 (75lbs)
Kristie - 1:51 (65lbs)
John M - 1:56 (110lbs)
Ernie - 1:59 (145lbs)
Steve Z - 1:59 (105lbs)
Andy #2 - 2:14 (105lbs)
Jeff B - 2:15 (95lbs)
Susan - 2:18 (80lbs)
Mike D - 2:21 (95lbs)
Jeff S - 2:25 (95lbs)
Marianne - 2:30 (65lbs)
Christine - 2:30 (55lbs)
Lee - 2:34 (125lbs)
Paul C - 2:57 (100lbs)
Meticulous Landscaping victorious!
Friday, October 30, 2009 at 2:51PM 
Thanks to all who came out for the Halloween WOD. We wore ridiculous outfits, drank too much and made fun of Kevin T, I guess it was a pretty normal night. Conspicuously missing from the late night creeps was Steven Perotta who should expect a lot of hazing next week.
Here's how the night went down: We broke into 2 teams for some heated competition in 3 events - the balloon hopper, 3 legged race and CF trivia (which you all need to brush up on by the way). Props to Andy S for being the only person who could name one of our cats for a point in the trivia round helping team Halloweenie soar to victory. Better luck next year Vicious Tutu Dancers!
Congrats to Kevin T for winning the award for Best Costume in his homemade SpongeBob Squarepants!
Friday, October 30, 2009 at 8:35AM "NICOLE"
20 Min AMRAP
Run 400m
As many pullups as possible in 1 set
Score = # of pullups completed
Khaled - 127
John M - 103
Doug - 102
Devin - 58
Mike Duigs - 56
Will - 47
Dan - 44
MIke D - 43
Ricky - 32
Laurie - 20 (Yellow)
Thursday, October 29, 2009 at 10:29AM 6:00am WOD:
Deadlift 4X4 (80% Max). No touch and go, focus should be on perfect posture.
then...10X Partner band resistance sprints
Remember Halloween Party WOD Tonight @ 6:00pm!
Wednesday, October 28, 2009 at 10:56AM 
WU:
Row 2 min
10 Thrusters with PVC & 10 Situps
10 Thrusters with Barbell & 10 Situps
10 Thrusters with Warm Up weight & 10 Situps
WOD: "Speal"
10 Thrusters 135/75
50 Double Unders
8 Thrusters 135/75
40 Double Unders
6 Thrusters 135/75
30 Double Unders
4 Thrusters 135/75
20 Double Unders
2 Thrusters 135/75
10 Double Unders
Scale Thruster as needed but remember it's supposed to feel heavy.
Option 1 - If you can't string DU's together yet - 15 DUs each round
Option 2 - If you can't do any DU's yet - Hurdle Jumps
Rx: Men - 135lbs / Women - 75lbs
Andy P - 5:04
Kristie - 6:06
Doug - 7:37
Kevin T - 8:01
Devin - 8:42
Susan - 10:02
Tom C 115 - 7:20
Mike D 115 - 10:09
Mark M 115 - 11:23
Duigs 115 - 13:13
John 115 - 15:19
Bill 115 - 15:20
Matt 95 - 14:00
Nick T 135/15 - 7:54
Ernie 135/15 - 10:00
Lee 135/15 - 12:32
Bobbi 65/15 - 8:34
Jeff B 115/15 - 15:26
Gawain 75/15 - 16:13
Ricky 135/HJ - 8:29
Tracy 55/HJ - 9:20
Janet 55/HJ - 12:33
Christine 55/HJ - 15:10
Tuesday, October 27, 2009 at 10:24AM 
WU:
Burgener WU (cleans)
WOD:
7X2 Hang Squat Clean (75% Clean)
Focus should be on explosive speed getting under the bar and proper racking of the bar in a front squat position.
Every minute on the minute perform 1 TGU on the R & L (8 min total) Go HEAVY as possible on TGU.
This kid does some sick stuff...
Monday, October 26, 2009 at 7:42AM 
Skill:
Practice consecutive box jumps "rebounding" (no resetting on the bottom or stepping off).
WOD:
In teams of 3 - Each member will row 200m for a combined total of 6000m
Nick B, Jeff S, Doug - 20:59.6
Khaled, John, Taylor - 21:05.5
Devin, Matt G, Mark M - 22:25.6
In teams of 2 - Each member will row 200m for a combined total of 4000m
Kevin T & Susan - 15:11.2
Alex & Bob H - 15:22.7
Ernie & Hilary - 15:22.8
Mike D & Kristie - 15:44.4
Andy S & Rita - 15:47.5
Bob G & Ken - 15:47.9
Steve & Cat - 17:05.1
Tom & Jeanne - 17:26.0
Lee & Christine - 17:28.3
Craig & Laurie - 18:48.8
Friday, October 23, 2009 at 7:08AM Team New England Throwdown Event #2 "Dead Pull"
20 min cap - 25 Deadlifts, 150 Pullups as a team, 25 Deadlifts
Each member completes 25 x 225/135 one at a time, 150 Pullups as a team, then everyone DL's 25 reps again in reverse order.
Thursday, October 22, 2009 at 1:26PM "Annie"
50-40-30-20-10
Double Unders
Situps
Kristie - 6:25
Andy S - 7:14
Doug - 7:26
Will - 8:55
Kevin T - 9:37
Ed - 12:24
Khaled - 14:28
Hilary - 16:52
*If you did ANNIE at 6am post your score to the comments, it's going on the scoreboard!
Wednesday, October 21, 2009 at 9:12AM 
Jumping Stance to Landing Stance
5 Rounds (15 minute cap)
6 SQUAT Snatches (70% of max)
9 Pushups
12 Swings
Tuesday, October 20, 2009 at 1:25PM 
Find Max weight strict press then:
Strict Press 4x3
Use your 3 rep max weight and complete 5 Rounds of the following:
6 Push Presses (from floor)
12 KTE
We had a lot of PRs today!
Stephanie - 65lbs
Hilary - 75lbs (10 pound improvement!)
Susan - 85lbs
Doug - 165lbs
Tom C - 165lbs
Monday, October 19, 2009 at 11:44AM 
WU:
3 Rounds of 10
Back Extension
Pushup
Squat
1 Set of Max Strict Pullups - current best is a tie at 18 reps completed by Doug and Tom C
WOD:
Back Squat - 5-5-3-3-2-2-1-1-1 Go heavy and find your max
5-4-3-2-1
KB Thrusters R & L
KB Windmills R & L
I can't lie, these heavy multi-joint movements can cause serious soreness. To imrove mobility and relieve muscle stiffness you need to get down with Self Myofascial Release. Learn how to use a foam roller with this link from Perform Better and remember: The more you feel it the more you need it!
http://www.performbetter.com/catalog/assets/Exercisesheets/PDF/FoamRoller.pdf
Friday, October 16, 2009 at 9:36AM 
WOD:
2 Position Snatch - Hang and Full Snatch (squat)
80% for 7 sets
or find your 1 RM in the Snatch
Thursday, October 15, 2009 at 9:43AM 
Hilary, Bill, John M and Jeff B all earn their 50 WOD shirts!
WU:
Agility Ladder
WOD: *last done on 9/3/09
Big Dawgs:
50 Double-Unders
40 Burpees
30 KB Front Squats 53/35
20 Toes to Bars
10 Pullups (CTB if able)
Pack:
30 Double-Unders
40 Burpees
30 KB Front Squats 44/30
20 KTE
10 Pullups
Pups:
50 Hurdle Jumps
30 Burpees
20 KB Front Squats 35/20
20 Knee Raises
10 Pullups