Thursday August 15, 2019

***No 9:30a or Noon class today, Wakefield Gas and Light will have the power off on our street from around 7a until after noontime***

1) “Charlie Brown”

AMRAP 16

200m Run

40 Sit Ups

30 Air Squats

20 Push Ups

10 Burpees

2) Skill Day 2

Endurance:

*20 Burpees Test

Run: 5 x 400m

Rest 1 min between sets

HSPU’s/Push Ups:

5 x 15 Banded Strict Press

5 x 15 V-Ups

1:00 KB Front Rack Hold

Pull Ups:

EMOM 8

3-5 Strict Pull Ups + 10 Hollow Rocks

Wednesday August 14, 2019

Athlete of the Month: Sam Wilkinson

“Suzie asked me, “How do you feel about being athlete of the month for August?” and my immediate reaction was, “This is the best month ever!” I just finished my first year of grad school and within hours of Suzie asking me I had submitted my final assignment and was pumped to not write anything longer than a text message or work email for at least a couple weeks. So sorry for the delay, but here I am writing a little blurb about being athlete of the month at the best gym around.

My story isn’t that inspiring, nor interesting. I have played sports my entire life from 4 years old, throughout college, and now playing in washed up soccer leagues. I dabbled with CrossFit during summer and winter breaks in college, but after I graduated, I focused more on running. I ran a lot of 5k’s, a few half marathons, and the Chicago marathon this past October. During my more intense running days I started to become very noodle-esque, aka super scrawny, so I started to lift again here and there and did a HIIT program with Kate. We got bored of the HIIT routines and talked to Danielle about checking out 128. We played sports all our lives, so we enjoyed the competition aspect and how everyone pushed each other to do their best. After the Chicago marathon I decided to take a break from running, now running maybe 3 times a week and max 5 miles a run and focus on lifting more. I know I’m young, but I swear I’m going to need new knees by the age of 50 from all the soccer, basketball, and running I’ve competed in.

Working out has always been my outlet and CrossFit 128 is such a stress relieving, motivating, happy place for me. Honestly, you guys are all amazing! From the coaches, to the members, and even the members kids who are climbing ropes and doing pull ups like their parents. You’re all always pleasant to be around, even at 5/6am when the only way I’m awake is because I speed on 93 and 95 to get to class on time. So, thank you all for making 128 a place I mentally and physically look forward to going to each day, even though I live in Somerville you guys make it too hard to switch gyms! Here’s to becoming less unstrong and more bad ass with all of you! Can’t wait for more snatches, Suzie!!”

1) Skill: Snatches and Rope Climbs

2) “Fun with Cindy”

6 Rounds for time:

3 Snatches (155/105)

2 Rounds of “Cindy”

1 Rope Climb

*18 min time cap

Tuesday August 13, 2019

***Cookout this Friday night after the evening classes! Come by and hang out! BYOB and something to share (dessert, app, side, etc). Meat for the grill will be provided.***

1) Back Squats:

Build to a Heavy set of 2

2) “Burpee Back Spin”

750m Row

150 Double Unders

50 Burpees

150 Double Unders

750m Row

*17 min time cap

Monday August 12, 2019

1) “American Flag”

15-12-9

Power Cleans (135/95)

Front Squats

Push Jerks

*8 min time cap

2) Skill Day 1:

Endurance:

*20 Burpee Test for time on all Even Skill Days!

EMOM 10

Min 1: 10/8 Calorie Row

Min 2: 10 Burpees

HSPU’s/Push Ups:

Start each session with 20 alternating pushup shoulder taps (3s hold) and accumulate 1:00 each arm OH KB hold.

EMOM 10: 3 reps HSPU (scale range of motion as needed or Push Ups)

Pull Ups:

3 x 6-8 Pull Ups (however you can do them full range of motion, dead hang to chin over bar)

3 x 15 Ring Rows

3 x 15 Banded Lat Pulldowns

Friday August 9, 2019

“On August 6, 2011, a tragedy shook the military community and Americans everywhere. In a single instance, America lost 30 military service members, many of whom were members of the Navy SEAL community—and one military K9– when a CH-47 Chinook helicopter, call sign Extortion 17, was downed in Afghanistan.”

“31 Heroes”

AMRAP 31, with a partner

8 Thrusters (155/105)

6 Rope Climbs

11 Box Jumps (30/24)

*400m Sandbag/Plate Run (45/25)

*Partners alternate between the AMRAP and the Run. When partner 1 returns from the run, pick up where partner 2 left off on the AMRAP.

Wednesday August 7, 2019

***New Fundamentals class time tonight at 7pm!***

**Our newest member to the Gold Brick Club, a big congratulations to Paula Lopes!!!**

Committed Club, July 2019:

-Bill M.      -Bryan

-Christian     -Craig

-Debbie      -Eddie

-Jon      -Kristin I.

-Kristin S.      -Mark

-Matt     -Mike D.

-Mike J.     -Mike G.

-Paula     -Tom

—————————

“Team DT”

In Teams of 2, AMRAP 15:

12 Deadlifts (155/105)

9 Hang Power Cleans (155/105)

6 Jerks (155/105)

Tuesday August 6, 2019

**Monday August 12th, we will be starting an “extra skills session.” This is based off the information you all provided for us in the group survey that was sent out. We have generated three different sessions you can choose from, Endurance, HSPU’s/Push Ups, or Pull Ups. Each session should last 5 weeks, we will allow time at the end of class to complete your skill two days per week (Mon & Thurs/Tues & Fri alternating weeks). If you miss a day you can either complete it on your own time before class, after class or during Open Gym, or just pick up where you left off on the next scheduled day. Start thinking now about what you would like to start with, this is not mandatory you don’t have to participate if you don’t want to.***

“Team Open Test”

AMRAP 25: Teams of 2

100 Wall Balls (20/14)

100 Double Unders

80 Box Jumps (24/20)

80 Toes to Bar

60 Chest to Bar

60 Burpees

40 Cleans (135/95)

40 Jerks (135/95)

20 Snatches (135/95)

20 Muscle Ups

*Split up reps as needed between partners