“friday 10.18.13”

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Warm-up:

          15 banded good mornings/ 10 lunges x3

Skill:

           deadlift

Strength:

        deadlift: 3rm  

WOD:

         7 otm

        7 deadlifts (70% of 3rm)

        ME bar hops

Read more: friday 10.18.13
 

“thursday 10.17.13”

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Supplements.

One of the most frequently asked questions that Jared and I answer is a supplement question.  “What do you take,? When do you take it,? What does it do?” Everyone these days, myself included, is looking to maximize the results of their hard work with supplementation. Lets face it some of the foods we eat these days are not exactly rich in nutrients and vitamins, and supplements are a great way of making sure our body gets what it needs to stay healthy, get really fit, and look great naked.

There are thousands of supplements out there and in my opinion most of them are crap. Throughout my football career I had to be very careful of what I took so I have done quite a bit of research on the products that I use. Below I will talk about some of the supplements that I use daily, and would recommend for you as well.

Lets start with the morning. If your anything like me getting moving in the morning is tough. Starting my morning with Mocha Progenex mixed with my black coffee is a great option. This can be done with “More Muscle” or “Recovery,” pick your poison.  On days where I get a great breakfast and am not in the mood for coffee Advocare SPARK is what I will chose.  Spark comes in a bunch of different flavors and is a great source of energy that will wake you up and give you a sharp mental focus without the jittery feeling of a cup of coffee.  Morning is also a good time to throw in some fish oil as well. Progenex and Advocare both make a quality fish oil.

Next we will go to Pre-workout. Getting prepared for a CrossFit workout is much different than a “Golds Gym” type workout. We can’t take something that will get our heart rate jacked up because it’ll make you feel like your heart is going to explode during the WOD. Amino Energy is a BCAA that I use often before workouts. It wakes you up a bit and tastes pretty good as well. This is something you can sip on throughout the strength as well and will continue to give you energy with out making your heart pound. Another one of my go to pre-workouts is Advocare Muscle Fuel.  This is a little more of a old school pre-workout but wont raise your heat rate to much.  If I really need a pick me up to get motivated to workout this is what I will use.  Now for my favorite thing to take before a big metcon, or any breathing workout is O2 Gold by Advocare. I joke around and call this product “ the third lung.” They are pills that you take 60 minutes before you workout and they bring more oxygen to your lungs. You wont get winded as fast and when you do get winded you seem to catch your breath very fast. It’s a crossfitters dream supplement in my opinion.

Post workout is maybe the most important part of recovering and building muscle.  My personal favorite is Progenex Recovery, or More Muscle mixed with coconut water. Throwing a scoop or two of Glutamine will also help with recovering after a tough workout.  Progenex is possibly the best tasting protein shake Ive ever had, but its actually quality whey protein as well. Try and make the shake no longer than 15 minutes after your workout for best results.

One of the most forgotten times for supplementation is before bed. Most of our recovery is done while we sleep, so getting good quality sleep is a great way to get our body to build muscle and recover. The two products that I recommend for this are Advocare Nigh Time Recovery and Progenex Cocoon. The Night Time Recover comes in pill form and the Cocoon is a shake that you mix with hot water.  Both of these products have very similar ingredients and will put you in a deep deep sleep!

If you have any questions on any of these supplements or other products, where to get them, how much they cost, or how to take them, please don’t hesitate to ask.

Coach Chris Z


Warm-up:

          200m run/ 10 tuck jumps/ crab walk x2

Skill:

           rkb swings

Strength:

        12 otm

        15 rkb swings odd

        10 burpees even

WOD:

         10 otm

         200m run

 

Read more: thursday 10.17.13
 

“humpday 10.16.13”

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Warm-up:

          10 push-ups/8 pull-ups/10 sit ups x2

Skill:

           c2b pull-ups

Strength:

        L-Sit: 4xME

        3x1min max cal row

WOD:

        12 amrap

        30 ring dips

        30 c2b pull-ups

        30 box jumps (24/20)

        30 c2b pull-ups

        30 ring dips

Read more: wednesdsay 10.16.13
 

“10.15.13”

Extra

Each week, we have been posting extra workouts for our members to complete. These extras are for those members that want to improve  and are trying to get ready for upcoming competitions/ the CrossFit open.

Because our gym is expanding in members, equipment may be needed for classes, extras should be done during the following times:

* During the 6am or 7am class

* Before or after the 9am and 12pm classes

* Before the 5pm class

Our evening classes are usually the largest, and because of that, we are asking that you really try and get these done before 5pm. If you cannot get your extras in during those times, you can work on them on Sundays, during Open Gym.

Those of you that are doing the Hatch Cycle should be completing your workouts on Mondays and Thursdays before class. On Mondays, you should complete the Hatch cycle and then do the daily WOD. Thursday will be your active recovery day. You should complete your Hatch cycle and then work on mobility. Sunday will be your rest day.

Our goal at CFRTE 1 is to help everyone improve and be the best crossfitters that you can be! The opens are right around the corner and the above mentioned extras will help you be more prepared for them (the opens), as well as any of the upcoming competitions, which we encourage you to do.

Keep working hard!


Warm-up:

          shoulder mobility

Skill:

           push jerk

Strength:

        push jerk: 3rm 

WOD:

         3 rounds

         2m on 1m off

         10 power cleans (135/95)

         10 push jerks

Read more: tuesday 10.15.13
 

“10.14.13"

No 4pm or 7pm class!


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Warm-up:

         dynamic

Skill:

           du/muscle ups

Strength:

        front squat: 3rm

WOD:

         12.4

         12 amrap

         150 wallball

         90 double unders

         30 muscle ups

Read more: Monday 10.14.13
 

“10.11.13"

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Warm-up:

          mobility

Skill:

           C+J

Strength:

        C+J:1rm

WOD:

         4 rounds

         200m run

         6 c+j @70%

Read more: Friday 10.11.13
 

“thursday 10.10.13”

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For those of you who dont know Davon will be leaving us for good this weekend.  He is up and moving to Cali.  We will be headed to Davios then the Yardhouse in Lynnfield Friday night around 8pm everyone is welcome!  

Warm-up:

        snatch

Skill:

           snatch

Strength:

        power snatch + squat snatch 

WOD:

  

Lurong WOD #5: Ascending and Descending Ladder (15 cap)

      

Movement Details - Men

Level III (3)
10- Power Snatches at 115 lbs
20- Pull Ups
30- Box Jumps at 24 inches
40- Kettle Bell Swings at 53 lbs
30- Box Jumps at 24 inches
20- Pull Ups
10- Power Snatches at 115 lbs
Level II (2)
10- Power Snatches at 95 lbs
20- Pull Ups
30- Box Jumps at 20 inches
40- Kettle Bell Swings at 53 lbs
30- Box Jumps at 20 inches
20- Pull Ups
10- Power Snatches at 95 lbs
Level I (1)
10- Power Snatches at 45 lbs
20- Ring Rows
30- Box Jumps at 16 inches
40- Kettle Bell Swings at 35 lbs
30- Box Jumps at 16 inches
20- Ring Rows
10- Power Snatches at 45 lbs

Movement Details - Women

Level III (3)
10- Power Snatches at 80 lbs
20- Pull Ups
30- Box Jumps at 20 inches
40- Kettle Bell Swings at 35 lbs
30- Box Jumps at 20 inches
20- Pull Ups
10- Power Snatches at 80 lbs
Level II (2)
10- Power Snatches at 65 lbs
20- Pull Ups
30- Box Jumps at 16 inches
40- Kettle Bell Swings at 35 lbs
30- Box Jumps at 16 inches
20- Pull Ups
10- Power Snatches at 65 lbs
Level I (1)
10- Power Snatches at 30 lbs
20- Ring Rows
30- Box Jumps at 12 inches
40- Kettle Bell Swings at 25 lbs
30- Box Jumps at 12 inches
20- Ring Rows
10- Power Snatches at 30 lbs

 

Read more: thursday 10.10.13
 

10.9.13

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Warm-up:

          hs hold :20 + 10 sit-ups x2

Skill:

           weighted plank

Strength:

       Bb press: 1rm

       Weighted Plank hold: 3x :30

WOD:

         20 amrap

         800m run

         25 burpees

Read more: Wednesday 10.9.13
 

“Tuesday 10.8.13”IMG 2490

 

Warm-up:

          squat+ front rack mobility

Skill:

           squat clean

Strength:

        squat clean: 1.1.1 (drop, then back up)

WOD:

        F.T.

        30 squat cleans (155/105) 

Read more: tuesday 10.8.13
 

“Monday 10.7.13”

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Great turn out at the am/pm Throwdown yesterday. Thank you to everyone who competed and everyone that helped make it run smoothly. So proud of all the athletes who competed and gave it all they had.


Warm-up:

          dynamic/mobility

Skill:

           levers/ muscle-ups

Strength:

       

        levers: 4x3

            ring rows: 4x12

 

WOD:

        

           3 rounds

         7 muscle ups or 10 pullups + 10 dips

         7 s2oh (155/105)

Read more: Monday 10.7.13
 

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