Team WOD Day!!! Please try to arrive at the gym on the hour so we can organize teams!!!
Warmup
As Needed

Team WOD
In Teams of 2:
Five rounds for time of:
40 Burpees
60 Box Jumps, 24″/20″
40 Kettlebell Swings, 1.5Pood/1Pood
2 Rope Ascents

Only one athlete can work at a time.  Teams must complete all the reps of each exercise before moving onto the next.  Sub 15 pullups for 1 rope ascent if needed.

I found this Pullup Progression Chart on CrossFit New Englands Website.  I thought it was great the way they set it up.  I tried to post a link to the page, but I couldn’t get it to work so I decided to cut and paste it.  Here it is:

Pull up Progressions
Everyone want so to be able to rip out 20+ unbroken pull ups, but the path from novice to fire-breather can often seem daunting and overwhelming.  We have created a progression that will help you determine what level you are at now, and what you should be focusing on in the near term to achieve your long term goal of full fledge fire breather.

Once you achieve a certain Level do not regress to a previous level just because a workout calls for a bunch of reps.  Scale reps to accommodate your skill.

LEVEL 1
Jumping Kip – set up plates under your feet so that you are able to grab the pull up bar without too much effort.  From here practice Jumping Kipping Pull ups until all points of performance are met.

• Full extension of arms to start and at the bottom of each rep.
• At the bottom push your chest forward under the bar
• At the top get your chin over bar.
• On the way down push away from the bar to set up for the next rep.

 LEVEL 2
Consecutive Jumping Kips – set plates so bar is at your wrist while standing at full extension.

• Continue here until you can get 15 consecutive reps with chin over the bar.

 LEVEL 3
Band Pull ups with the 1 inch band

• Continue here until you can get 15 consecutive reps.

 LEVEL 4

Band Pull ups with the 1/2 inch band

• Continue here until you can get 15 consecutive reps.

LEVEL 5
Kipping Pull ups

• Continue here until you can get 5 consecutive reps.  At this point you’ll never use the band again.   If needed scale reps, don’t go back to the band.

These “Pull up Progressions” are posted on the Community Board at CFNE.

Warmup
Row 1K

WOD
1st
Back Squat 5-5-5

2nd
With a continuously running clock, do one pull-up and one push-up the first minute, two pull-ups and two push-ups the second minute, three pull-ups and three push-ups the third minute… continuing as long as you are able. When you cannot complete the required number of reps for either exercise, continue only with the other as long as you are able.

Use as many sets in any order each minute as needed.

Warmup
3rnds of:
10 Burpee Box Jumps
Samson Stretch

WOD
1st
Deadlift 3-3-3

2nd
With a continuously running clock do one 135 pound Power Clean and Jerk the first minute, two 135 pound Power Clean and Jerks the second minute, three 135 pound Power Clean and Jerks the third minute… continuing as long as you are able.

Use as many sets each minute as needed. 

Rest Day/Make up Day/Test Day/Skill Development

Warmup
CrossFit Warmup

WOD
“Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Congratulations to everyone who stuck out the Paleo Challenge!  Today we will have the final Test at 11am.  We will do the weigh in , photos, row and max pullups.  I would like to have a max pullup competition.  The results will be posted on the board with the Named WODs.  We will start the competition tomorrow with the Paleo Final Test, and end it on Friday.  That gives everyone a week to get their max pullup set.  Standards are chin over bar with full extension on every rep.  You must have a judge/rep counter for y0ur set to count. 

**ATTENTION PALEO CHALLENGE CONTESTANTS**
WE WILL HOLD THE FINAL TESTS ON SATURDAY AT 11 AM. WE WILL DO THE FINAL WEIGH IN, PHOTOS,ROW, AND MAX PULLUPS.

Warmup
3rnds of:
20 Back Ext.
30 Ab Mat
15sec L-Sit

WOD
For time:
Row 1K
35 pound Dumbbell snatch, 50 reps
Row 750m
35 pound Dumbbell snatch, 36 reps
Row 500m
35 pound Dumbbell snatch, 20 reps

These are one-arm squat snatches, alternating arms.  They are from the ground.  A 1 Pood KB may be used in place of the DB.

Sometimes it is more important to discover what one cannot do than what one can do.
– Lin Yutang

Warmup
Row 1K

WOD
“Lynne”
5 rounds for max reps of:
Body Weight Bench Press
Pullups

Congratulations to Mike Curran who placed 15th in the Serious 7 WOD at the Sectionals with a 7 rep max squat clean of 205.  Mike also placed 36th overall.

Team WOD Day!! Please try to arrive at the gym on the hour so we can organize teams…

Warmup
As Needed for Team WOD

Team WOD
In teams of 2
8 rounds for time of:
Run 400 meters
10 Wall balls, 20lb/16lb

One athlete will start with the wall balls and the other will start with the run.  Athletes will switch off as their partner completes the run.  The wall ball must not touch the ground throughout the entire WOD.  Each athlete is required to do 10 wall balls each round.  For every wall ball over 10reps, 1sec will be subtracted from the teams final time.  Each athlete must complete 8 rounds (totaling 16rounds).

Congratulations to Luis Soto for winning the Gold Medal in the Ocean State Invitational Judo Championship Master division.

Warmup
CrossFit Warmup

WOD
1st
Squat Snatch 3-3-3

2nd
For time:
10-9-8-7-6-5-4-3-2-1
Strict Pullups
Box Jumps, 24″
Toes To Bar

We improve ourselves by victories over ourself. There must be contests, and you must win.
–Edward Gibbon

Congratulations Tim on the birth of your baby boy, Lucas Segur.

Warmup
Row 1K

WOD
1st
a.) Shoulder Press 5-5-5
b.) Push Jerk 3-3-3
c.) Push Press to Push Jerk 95lb/65lb for max reps

2nd
Three rounds for time of:
275 pound Deadlift, 10 reps
50 Double-unders

Congratulations to Dan Sawicki and Mike Curran.  I believe as it stands Dan placed 36th overall and Mike placed 54th.  You guys did a hell of a job representing the 508.

Rest Day/Test Day/Make up Day/Skill Development

Warmup
3 Rounds of:
3 Handstand Pushups
10sec L-sit
15 Back Ext
15 Squats

WOD
“Daniel”
For time:
50 Pull-ups
400 meter run
95 pound Thruster, 21 reps
800 meter run
95 pound Thruster, 21 reps
400 meter run
50 Pull-ups

GOOD LUCK TO DAN SAWICKI AND MIKE CURRAN, WHO ARE COMPETING IN TOMORROWS NORTHEAST SECTIONALS!

“This is my body, and I can do whatever I want to it. I can push it; Study it; Tweak it; Listen to it. Everybody wants to know what I am on. What am I on? I am on my bike busting my ass six hours a day; What are YOU on?”
-Lance Armstrong