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CrossFit Open Workout 17.4

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Happy St. Patrick’s Day!! Join us at CFK any time after 4:30 for some heats of 17.4. Bring some Guinness, snacks and your best brogue for the High Holy Day. All gym time today will be heats-only for 17.4 (e.g. 8:30-11:30 will be all heats, as will 5:00-8:00)

 

Men Rx

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 225 lb.
55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups

Women Rx

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 155 lb.
55 wall-ball shots, 14-lb. ball to 9-ft. target
55-calorie row
55 handstand push-ups

Men Scaled

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 135 lb.
55 wall-ball shots, 20-lb. ball to 9-ft. target
55-calorie row
55 hand-release push-ups

Women Scaled

Complete as many rounds and reps as possible in 13 minutes of:
55 deadlifts, 95 lb.
55 wall-ball shots, 10-lb. ball to 9-ft. target
55-calorie row
55 hand-release push-ups

“Fat McG” – Wednesday 3-14

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So as we’re having a few laughs at Open Gym tonight, it became abundantly clear that there are more than a few of us that have something in common…

Chubb.

Past Chubb, more specifically.

Chunk.

It started with a Courtney throwback picture to a time where she wasn’t thrilled with her fitness. Then I shared mine…as did Galla…and Brendan…Lynn…..

And it hit us (specifically Courtney, who gets huge props for the idea).

We should make a calendar. A CFK calendar. And not just any calendar.

A Fat Calendar.

With old pictures of us. In our hefty, corn-fed, husky-pants-wearing glory.

Not a very PC idea, I understand. And we COULD call it something like a “Transformation Calendar”. But we’re not PC and that’s not fun. We all have enough of a sense of humor about ourselves to call it what it is.

It’s a Fat Calendar.

So what does this mean? Well…there’s a good chance that many of us used to be less “fit” than we are presently (PC!). And we’re all on separate paths, and at different stages of where we want to be. Yes.

BUT….some of us have some solid old pictures of ourselves that don’t quite look like the Today Us.

If you’re like me, for example, you possibly used to drink a fair amount of Bud Light. Maybe you ate cheese when you were bored. Perhaps you made sweet, sweet love to a steak bomb from Guido’s 3-4 nights per week in your mid-20’s.

So if there is an old picture of Fat You that looks a little different than you look right now, let’s celebrate that transformation! We’d love to have you in the calendar. You’re in. Just send me the pic, along with one of you now, and we’ll get to work on this thing.

What if you’re petite or slim…and you’ve always been petite or slim? Then this event isn’t for you. And that’s totally fine! Start inhaling some Munchos, Funions and Guinness right now, beef-up, and we’ll catch you on next year’s calendar (don’t worry, Erin will help you get it back off wicked quick).

That’s it. Grab the perfect old inflated photo of yourself and send it over.

Let’s do this…

-Mike

 

Strength

EMOM Snatch

Mins 1-4 High Hang

Mins 5-8 Mid Hang

Mins 9-12 Low Hang

Mins 13-16 Floor

Start at 75-80% of your max snatch. Work on speed and footwork. Adjust as necessary with the change in positions. Ascend in weight as long as it is not at the significant expense of your form.

WOD

“Fat McG”

12 Minute AMRAP

60 Double Unders

30 Kettlebell Swings (1.5,1)

15 Toes to bar

Level 2- (1,0.75), 30 Double Unders, 20 Kettlebell Swings

Level 1-(0.75,0.5), 60 Singles, 15kbs, 10 t2b

“Bachelor-Classy” Tuesday 3-14

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**Blizzard Schedule**

****UPDATE****

We will be having open gym hours from 4:00PM to 6:00PM

Be safe everyone!

Hollow Rock Challenge

10 Reps

Hollow Body Progression 1

Hollow Body Progression 2

WOD 16.4

13 Minute AMRAP

55 Deadlifts (225,155)

55 Wall-ball shots

55 Calorie row

55 Handstand Push-ups

Scaled- Hand- Release Push-ups Men deadlift 135 lb. and 20-lb. ball to 9-ft. target

Women deadlift 95 lb. and 10-lb. ball to 9-ft. target

Conditioning/Core

Partner Row- 3000m*

CrossFit Open Workout 17.3

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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.

“Rick the Roo-lahh” Thursday 3-9

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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

 

Guinness, 17.4 and KB Club

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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)

Thank You

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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