“monday 12.9.13”

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If you have completed week 11 of hatch you can being following the class 
programing fully now. We will be squating 5-7 days a week. I will also be programing extra work for those looking to compete. The time needed to complete the extra work and class will range from 1-2 hrs daily. The extra is not something you can pick and choose. If you choose to do the extra you will need to do it every day for it to be worth it.  The training schedule for competitors will be Monday, double some Tuesdays, off Wednesday, Thursday,Friday, Saturdays and sundays off. There will be some doubles friday and Saturday's.
If you have not finished week 11 of Hatch do not do any squat strength until you are done.


          mobility + dynamic



                        Back squat: 5x65% / 5x75% / 5+85% 

                          (use 90% of 1rm as your 1rm when figuring out %) if you do not have a 1 rep max get one


         3 rounds (2min on 3min off) 

         8 slam balls (50/35)

         10 box jumps (jump side ways if you can on then over the box and back= 2) (24/20)

         5 burpees

Read more: monday 12.9.13

“friday 12.6.13”IMG 2738



          coaches choice 




        Front squat: 3rm

        1x ME strict hspu on floor



        OHS (115/80)

        hspu (45/25 w/abmat)

Read more: friday 12.6.13

“Thursday 12.5.13”

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This years Christmas Party will be Dec 20th at Julep from 7-10pm. 


          3x30 face pull + 2x10 tuck jumps


           hang power clean


        hang power clean:5rm



         12 amrap

         5 hang clean (135/95)

         10 box jumps (30/24)

         15 deadlifts (135/95)

Read more: Thursday 12.5.13

“wednesday 12.4.13”IMG 2424



Sunday, December 15th at 9am

Bring your JINGLE BELLSSANTA HATS and your GAME FACE and join us for Route 1's JINGLE JAM to benefit Every Day Heroes

Every Day Heroes was founded by Coach Kendra and her family in honor of her dad, a fallen Saugus firefighter. The organization was created to provide financial and emotional support to firefighters and police and their families in times of crisis or tragedy.All the money raised from this will be going to local families who have lost a loved one in the last year and are in need of financial support. Your participation makes a difference.

Test your fitness and have a ton of fun doing it in the comfort of your own gym! 

It’s the holidays! If you are like us, we're sure every event on your list is centered around food and drinking this holiday season. Why not challenge yourself and join other members of the Route 1 Family in an event that is based on fitness and giving. We guarantee you will have a ton of fun testing your personal fitness AND there is no hangover, guaranteed... maybe just some sore muscles.

There will be a individual scaled and RX division. This is only for Crossfit Route 1 members to participate. We highly encourage you to invite friends and family who want to cheer you on!!

 Scaled Standards

Jumping Pull-Up

Thruster (75/55)

RX Standards


Double Unders

Power Clean 135/95, Thruster 95/65


          mobility + 20 burpees




        otm 16

        ME:L-Sit odd

        30 double unders


         otm 20

         10 push-ups (odd)

         15 rkbs (70/53) (even)


Read more: wednesday 12.4.13

“tuesday 12.3.13”IMG 2685


          shoulder mobility then 3x 10 air squats + 8 push-ups 


           ring dips


        dh pull-ups: 3x10 weighted w/ db

        pendlay row: 4x4


         3 rounds

         6 muscle-ups or 10 pull-ups + 10 dips

        10 front squats (165/115)

Read more: tuesday 12.3.13

“monday 12.2.13”photo copy

CFrte1 vs Daybreak CrossFit.  


          coaches choice


           ghd sit up


        strict press: 5rm

        ghd sit-up: 3x10


         8 amrap

         5 s2o (165/115)

         7 burpees

Read more: monday 12.2.13

“Friday 11.29.13”

Training for Fat Loss
Written by Calvin Sun

I’ve spent the better part of a decade earning a living by training clients and working with athletes. In that time, the biggest misconceptions that I have seen over and over have been related to training for fat loss. I hate to generalize, but most women (and some men) believe that they should avoid all weight training and only perform “cardio” and abdominal exercises to get their ideal physique. I see this manifest in our group classes in the form of going through the motions during the strength portion and then only focusing on the conditioning portion of the workout – and often followed up by a few sets of sit-ups or something similar. My guess is that if you are guilty of this approach, you probably haven’t seen very good results with it. Maybe you lost a few pounds initially, but now you have plateaued and you may have even gained a pound or two. This faulty approach is perpetuated by novice trainers, workout routines published in “fitness” magazines, and a few common exercise myths. In previous blog posts, Mark and I have addressed both the myth of the fat-burning zone and the myth of spot reduction. Take a minute to go back and review them if you aren’t familiar.

The hour or so you spend in the gym accounts for a very small portion of your daily caloric expenditure. Unless you are a professional athlete that trains and practices for several hours each day, the large majority of your daily caloric expenditure comes from your Basal Metabolic Rate (or BMR), the calories burned to sustain your bodily functions on a daily basis. One of the most effective ways of increasing your BMR is through increasing the amount of lean muscle mass on your body. This is, of course, only achievable through weight training, preferably in the form of deadlifts, squats, presses, and other multi-joint, compound movements. You see, for every pound of lean muscle that you add, you will burn approximately 50 calories more per day. That might not sound like much but keep in mind if you swap out 5 pounds of fat for 5 pounds of muscle, you will burn close to 300 extra calories a day before you even hit the gym. Furthermore, intense weight training results in an afterburn effect where your metabolism is elevated for up to 38 hours after your training session. This is known as excess post-exercise oxygen consumption, or EPOC, and you can read more about it in Mark’s post here. Doing cardio alone will only decrease your BMR as time goes on. This turns into an uphill battle as your BMR keeps dropping, you’ll need to increase the amount of cardio you do to create the same deficit. Without weight training, you’ll lose muscle which will actually account for some weight loss, and you might even lose a few pounds of fat if your diet is decent, but it’s unlikely you will achieve (or maintain) the level of fat loss you desire.

“Won’t weights make me bulky?”
Getting big and muscular is very hard to do. Just ask any average male. It takes years of hard work, the right training program, and a lot of food . . . it just doesn’t happen by accident. Weight training will add a few pounds of needed lean body mass which will in turn make you leaner and give you a better looking physique. Women simply don’t have the levels of testosterone needed to support the type of muscle growth you fear. Unless you are taking anabolic steroids, gaining too much muscle is probably the least of your worries. And if you are taking steroids, gaining muscle is still probably the least of your issues.

“Marathon runners are skinny, shouldn’t I run to become thinner?
That makes as much sense as playing basketball to get taller. This logical fallacy is commonplace in fitness as many people are quick to make hasty generalizations. In any sport, genetics certainly play an important role. The best runners are thin because skinny people make for better runners. Just as the best basketball players are tall, the best runners are thin. In fact, many people who take up running end up “skinny fat”, a physique denoted by a lack of lean muscle mass and often accompanied by a noticeable amount of fat or “doughy” appearance. These people are known to complain about being unable to lose the last the few pounds of fat around their midsection while sipping on a fruit smoothie or over a lunch of whole grain pasta.


All these ladies are CF games athletes! To Big?


          mobility + YTI


           power clean


        power clean: 3rm


         12 amrap

         7 pull-ups

         7 power cleans (@70% of 3rm)

Read more: Friday 11.29.13

“Happy Turkey Day”




          coaches choice




         35 amrap

         teams of three (one person works at a time)

              800m run

          100 kb swings

          100 front squats (155/105)

          100 box jumps (30/24)

          100 s2oh (155/105)

    Pick a weight everyone one can use. Small quick sets.

Read more: Thursday 11.28.13

“Wednesday 11.27.13”IMG 2650

From Coach Katie aka KBo

My yoga mentor Rob shared something with my class last weekend, and it really resounded with me. He explained that his wife, also a yoga instructor, will sometimes ask her class to dedicate their practice to the people in their lives that enable them to practice yoga. It could be their significant other who takes care of the chores or kids, it could be a co-worker or boss that picked up some slack, or even a parent, sibling, or friend who purchased you a giftcard for the class.

Point is, I’ve heard so many great stories from many of you, explaining how others have sacrificed so that you can come kill it at CrossFit Route 1. My guess is that those sacrifices have, more often than not, been made out of love, and that your loved ones aren’t looking for any payback or gratitude. But, we all know they deserve it!

That being said, the CFRte1 family is so excited to announce that we are going to have a special “I’m Thankful for YOU!” WOD on Saturday, November 30th. It will be at 9am, and you are each welcome to bring one non-member, who will be your teammate for the WOD. As always, this will be a tough workout, but it will be accessible to nearly anyone. And it will be FUN!

Love, KBo

PS… Since I have your attention, I am thankful for EACH and EVERY ONE of you, for making these last 4 months at CFRte1 so wonderful. Thank you for accepting and welcoming me! I hope to see you all at my special 8am WOD on TURKEY DAY!!!

Wed: 6am/7am/9am/noon

Thanksgiving 8am

Fri: 9am/noon

Sat:9am bring a friend to class day.


          dynamic +mobility


           squat snatch


        20 mins

        squat snatch: work on movement 


         2 rounds (1min each)

         muscle up or ring dip

         db snatch (50/40)

         rkb swing (70/53)



         2min ME double unders

         two different scores

Read more: Wednesday 11.27.13

“tuesday 11.26.13”IMG 2647

Holiday schedule 

Wed: 6am/7am/9am/noon

Thanksgiving 8am

Fri: 9am/noon

Sat:9am bring a friend to class day.


          10 hang cleans + 10 burpee tuck jumps x2


           hang cleans


        pull-up: 3rm

        bench press: 3rm


         3 rounds (3m on 1m off)

         8 burpee box jumps (no push-up burpee 24/20)

         8 hang cleans (135/95)

Read more: tuesday 11.26.13

Page 26 of 70

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