“It’s gonna be Great!” Saturday 3-11
Partnahhhh WOD!
200m Run relay
150 thrusters (65/45)
100 pull Ups
50 Box Jumps
200m Row relay
150 Push Press
100 Sit ups
50 Burpee Box Jumps
200m Run Relay
2017 03 10
Men Rx
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.
*If all reps are completed, time cap extends by 4 minutes.
Women Rx
Prior to 8:00, complete:
3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 65 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 95 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
4 squat snatches, 135 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 155 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 175 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch, 185 lb.
*If all reps are completed, time cap extends by 4 minutes.
Men Scaled
Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches, 45 lb.
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches, 75 lb.
*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches, 95 lb.
*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches, 115 lb.
*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches, 135 lb.
Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch, 155 lb.
*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted.
Prior to 8:00, complete:
3 rounds of:
6 jumping chin-over-bar pull-ups
6 squat snatches, 35 lb.
Then, 3 rounds of:
7 jumping chin-over-bar pull-ups
5 squat snatches, 55 lb.
*Prior to 12:00, complete 3 rounds of:
8 jumping chin-over-bar pull-ups
4 squat snatches, 65 lb.
*Prior to 16:00, complete 3 rounds of:
9 jumping chin-over-bar pull-ups
3 squat snatches, 75 lb.
*Prior to 20:00, complete 3 rounds of:
10 jumping chin-over-bar pull-ups
2 squat snatches, 95 lb.
Prior to 24:00, complete 3 rounds of:
11 jumping chin-over-bar pull-ups
1 squat snatch, 105 lb.
*If all reps are completed, time cap extends by 4 minutes.
Note: Squat snatches or power snatches with overhead squats permitted.
2017 03 09
“Rick the Roo-lahh” Thursday 3-9
Strength
Overhead Squat
3-3-3-3-3
Partner WOD
15 Minute AMRAP
10 KB Lunges (5 each leg)
10 Kettlebell Swings (2,1.5)
20/25 Calorie Row
*One person works at a time. Score= Total Rounds
Level 2- (1,0.75), 15/20 Cals
Level 1- (0.75,0.5) 10/15 Cals
Adv – 9/12 Cals on the bike
Olympic Lifting Class *6pm Only*
Warm up
1 rnds
Snatch grip
10 strict press
10 push press
10 push jerk
10 split jerk
Thoracic stretch
2 rnds
1rnd w/out bar 1 with bar
10 squat
10 jump squat
10 snatch grip sotts press
Open up shoulder stretches
Banded hip stuff
Static suckfest
Snatch
Fix the second pull/hip contact
1 hip snatch
10 min
Work up to heavy
12 min EMOM
Hang Squat snatch doubles
60% 60% 60% 60%
70% 70% 70% 70%
80% 80% 80% 80%
2 sec pause OHS
3×3
Strength
supersets
snatch deadlifts (heavy)/ 10 back extensions
5-4-3-2-1
10 min amrap
10 KB sotts press
10 double KB Russian swings
10 weighted hip thrusts
2017 03 08
CFK!
As we are eagerly anticipating dumbbell shrugs for 17.3 (traps, kids…traps!), a few things to touch on…
1) St. Patrick’s Day! Please join us for a special Friday Night Lights on Friday March 17th! We will run heats for 17.4 starting at 5PM. Bring some Guinness, some snacks, and a healthy respect for the Irish heritage. We’ll celebrate 17.4, St. Patty’s, and CFK’s 2nd birthday all in one! Hope you can join us…
2) KB Club – Congratulations to our newest KB Club inductees….Danny and Matt Morin! Two models of consistency. Whether it’s battling through a spliced pinkie finger after a rogue kettle bell incident (Danny! #ironic), or making it happen night in/night out after battling Boston traffic during the week, or being a consistent weekend fixture (Matt), you two make no excuses and make it happen. Congratulations! Please let me know what weight KB you would like.
For our new members, KB Club is awarded to those who come to CFK 15+ times per month for 12 straight months. Those who achieve this will get their own personalized CFK KB. And if that’s not enough of a challenge? Take a crack at Founder’s Club (20+ times per month for a year, only after achieving KB Club).
Take a look at the latest list. Congratulations to Danny and Matt, as well as to the people just getting going on their way to the honor!
All for now,
-Mike
KB Club
11 Months
Shorty Spice
8 Months
Kristen K
6 Months
Jodi D.
5 Months
Matty Leahy
Justine
3 Months
Andrea P.
Rachel L.
2 Months
Courtney
Lynn
Hoban 1
Laura F.
Prime Minister Pete Nice
Doc (Founder’s Club)
Ros (Founder’s Club)
Jill W (Founder’s Club)
1 Month
Alexandra Smith
Jen D.
Laura Mac (Founder’s Club)
2017 03 08
Today marks CFK’s second birthday! Below are some thoughts from when we turned one…and the sentiment is even stronger today than it was a year ago (and for the record, I did complete my obituary homework as promised!).
Somehow we keep getting luckier. As we watch this community grow, and witness the caliber of the individuals that walk through our doors…
Just know that WE know how fortunate we are.
Thank you all for two incredible years. Here’s to many more…
3/8/16
When Erin and I spent some time at a retreat in San Diego last winter, we listened to a talk by a respected Navy Seal Captain named Bob Schoultz. His talk centered around a few topics: personal ethos, reasons for living; legacy; death. Heavy concepts, I know…but as we celebrate our first full year at CrossFit Kells today, and our time spent with all of you, we are a little reflective!
One of the exercises Schoultz walked us through was the concept of writing your own obituary. He has done it a few times in his life, and he encouraged every person in the room to do it. He discussed how powerful an exercise it is, particularly if you dedicate to it the time and attention it deserves (btw I have yet to do it myself; it is on my 2016 To Do list with a completion date of 6/3/16).
Having done plenty of research on the topic himself, Captain Schoultz dug into one very important lesson/take away from all of the books he has read and interviews he has conducted on the topic…and that is the fact that we all really only have two commodities available to us in life that really matter.
Time and relationships.
If you look into deathbed chronicling, stoic wisdom or just good old fashioned life & death philosophy, you will find that very few (if any) individuals give nary a flying f*#k-all about any business deals, paychecks, cars or bank accounts when it is their time to go. When people stare into the abyss, the only things that own their attention are time (how they spent it and how to get more of it) and relationships (who they spent that time with and who have they impacted in their time on earth).
Time and relationships are the only true currencies that exist…or at least matter.
Which brings us back to CFK and all of you.
We love CrossFit. When Peter, Erin and I decided to open CFK a year ago, it was because we believed in CrossFit’s potential to impact. Impact people’s physical health, their state of mind, their quality of life, and yes their relationships.
But as we have said before…it’s not about teaching and/or doing pull-ups and squats. You can do that in your own backyard.
Don’t get me wrong; the system we know as CrossFit is unbelievably effective and the best approach to fitness that we have ever seen. But what makes it truly and uniquely special?
You.
When I look around and take stock of the relationships that CrossFit has fostered in my life and the impact it has had on our community, I am blown away. While we beat the ever-loving-hell out of ourselves on a relatively consistent basis, it is more about CrossFit’s greater impact. How we impact each other and the community around us.
Consider CFK. Our community at large has come together on MULTIPLE occasions to work for/contribute to various charities. We have helped each other through competitions and in-house challenges. Presently, we are collectively dominating the delightfully sadistic Open workouts concocted by the evil one they call “Castro”.
And what about on an individual level?
The member who has lost 70lbs and is no longer a Type II diabetic. Their Type II diabetes is gone.
The members who are/were pregnant, annihilating preconceived ideas about what fitness means to pregnant or postpartum women.
The member whose primary care physician keeps calling them in disbelief to congratulate them on their improvements in weight loss and blood pressure.
The members who have shed tears after witnessing themselves accomplish something physically that they literally never even conceived of doing.
The members who barely resemble the versions of themselves that started a year ago (physically or emotionally).
The members who have embraced this community as their own and who treat everyone that walks through the front door as a friend.
…the list goes on an on for us. But the point is that CrossFit is about YOU. All of YOU are what make it an incredibly special entity. All of YOU are the reason we opened a year ago. And we consider ourselves lucky to spend the amount of time with you that we do, and to have the relationships with you that we do.
I know I speak for Erin and Peter when I say that it is not lost on us how incredibly lucky we are to be surrounded by this group of people. We care very sincerely about each of you, and are extremely grateful that you are in our lives. The term “gratitude” doesn’t quite cover it.
Cheers to Year One in the books, and to many more to come…
-Mike, Erin & Peter
2017 03 08
4 Rounds
500m row/ 400m Run
15 Front Squats (135,95)
50 Double Unders
15 Pull-ups
Rest 1 Exactly Minute
Level 2- (115,75), 25 double unders
Level 1- (95,45), 10 Reps, 100 singles
ADV – (165,115)
2017 03 07
Strength
Back Squat
2-2-2-1-1-1
WOD
21-15-9-15-21
Thruster (75,55)
Toes to Bar
Level 2- (65,45)
Level 1- (55,35)
2017 03 06
“Mookie Blaylock” – Monday 3/6
2 Rounds
60 Calorie Row or 800m run*
50 Box Jumps
40 Kettlebell Swings (2,1.5)
30 Pull-ups
20 Pistols
10 Handstand Push-ups
Rest 3 Minutes
Level 2- (1.5,1) 50-40-30-20-10-5 Wall climbs
Level 1- (1,0.75) (30,25,20,15,10,5) 40-30-20-15-10- 10 Push-ups
*Extra Credit 3 Rounds of: 12 bandy side steps Lt, 12 bandy side steps Rt
12 Single Leg DL (KB) each side
12 Goblet Squats
2017 03 05
“The Wild Rumpus” – Saturday 3/4
Kids – the gym will be open until noon today. Feel free to come in for some 17.2, or just for open gym time!
Partner WOD
AMRAP 28
12 Sit Ups (Partner 1)
12 KB SDHP (53/35
12 Jumping Squats (Partner 1)
6 Burpees
200m Run (Partner 1)
When Partner 1 returns from the run, partner 2 will start with the situps. Only 1 partner works at a time.
2017 03 03
Rx
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.
Men Rx use 50-lb. dumbbells
Women Rx use 35-lb. dumbbells
Scaled
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
50-ft. weighted walking lunge
16 hanging knee-raises
8 power cleans
Then, 2 rounds of:
50-ft. weighted walking lunge
16 chin-over-bar pull-ups
8 power cleans
Etc., alternating between hanging knee-raises and chin-over-bar pull-ups every 2 rounds.
Men scaled use 35-lb. dumbbells
Women scaled use 20-lb dumbells
2017 03 02