All Hoodies must be paid for by Saturday. You can pay by cash, check or CC. For those of you who want to pay with a credit card click here.

Once saturday hits the cost for the hoodies will go up to 60$. So Get on it.

Pull-ups

5×5

“Ichabod Crane”

5 rounds

21  kbs 53/35

 15 bj@24/20

Competitors:

1.  2 rounds

30 kbs@70/53

30 push-ups

300 meter row

without rest transition to:

63 – 45 – 27

dbl unders

21 – 15 – 9

toes 2 bar

If you would like one, please let us know and bring in $$ A.S.A.P. or comment on this post.

The Hoodies will pre-sell at 50$ and sell for 60$ after we get them.  The color is a charcoal heather and will have the logo in white.

These are AWESOME!!!!! ORDER THEM NOW!!

Last weekend’s dbl-under/kb swing/ burpee bj/t2b WOD

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What Motivates you?

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Back Squats

3@70%of90%

3@80%of90%

max reps@90%of90%

“Dirty Harry”

amrap 10

15 bar facing burpees

10 overhead squats@95/65

Competitors:

1. Sectional WOD -

amrap 10

60 bar facing burpees

30 overhead squats@125/90

10 muscle-ups

If you are not able to do muscle-ups, sub 20 ring pull-ups and 15 ring dips and add 1 min

2. wendler back squat

1. 2012 Charles River Classic

Who – Matt T and Michele

If you wanna see coach Matt and coach Michele throwdown come check it out. I’m sure they could use the support.

Last year was crazy. The WOD nearly killed the both of them. Yet there going back for more.

Where – Charles River CrossFit, Needham

When – 9am

2. Newfitter throwdown 

Who - Rob R, Kim T, Amanda F, and  Justin U

This will be there first competition, so please try and make it to cheer them on.

Where – Commonwealth CrossFit, Somerville

When – 10am

Laura, Heather, Grayson, and Michele killin’ the team WOD last weekend

Team WOD

each athlete must do 5 rounds of:

Row 15 calories

5 wall climbs

15 pull-ups

there is a 25 min cap

Deadlift

add 10lb to your max

5@65%of90%

5@75%of90%

max reps@85%of90%

“Trippin”

amrap 15

7 deadlift@225/155

14 box jump@24/20

28 dbl unders

Jay, Joel ,and Jack, ready to go.

gymnastics practice

handstand hold or freestanding handstand

and the L-Sit

“Karen”

150 wall balls

rest 5 min

row 500 meters

In the beginning, consistency may be working out twice a week. Think about it…that’s 90 minutes (two 45-minute classes) of your time over the course of an entire week. Can you make time for that? How much time do you spend watching TV each day? How much time do you waste doing nothing at all? Could you wake up an hour earlier just twice a week? Once you become consistent working out twice a week, add a third workout. Then a fourth. And maybe even a fifth. The more consistency you have, the better your results will be.

Your goal should be to make exercise a part of your daily life. Put it on your calendar first. Make it your number one priority – after all, if you can’t take care of yourself, how on earth will you take care of your family or succeed in your job? If you are in fact consistent with your exercise, it will become part of your life. You won’t even have to think about it – it will become automatic…a habit.

“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” -Aristotle

• Schedule your workout and put it on your calendar. Treat it like a business meeting with your boss – there’s no way you would miss that, right?
• Show up even if you are tired or feel like crap. Tell yourself to just get through the warm-up and then stop if you want – chances are you’ll be ready to keep going. If not, at least you still got a good warm-up in (and at CrossFit Rockwall, the warm-up is kinda like a workout anyhow).
• Don’t make excuses. Real life doesn’t care about excuses. If it’s not life or death, it can probably wait an hour until you’re done with your workout.
• Train with a friend. You are more likely to stay consistent if you train with family or friends. Find someone you like to help keep you on track. Or just show up consistently to our classes and you’ll make new friends!
• Keep a workout log. You don’t want to have to skip from July 10th to August 1st in your log. Putting it on paper makes you more accountable.
• Post your results. Tell everyone how you did in our comments section – everyone will start looking for your posts and if we don’t see ‘em, we’ll call you out.
• Reward yourself. At the end of the week, if you haven’t missed any of your workouts, treat yourself to something you enjoy (we’re NOT talking Ben & Jerry’s here, guys…).

Can’t beat functional movement

“Threesome”

3 x 3 rounds

3 shoulder to overhead 155/105

6 ring dips

9 toes to bar

rest 2 minutes after each 3 rounds. You will be doing a total of 9 rounds

A CrossFit Competition for Beginners!

Here’s a great opportunity for you guys who are new to CrossFit and have that urge to compete.

When: February 11th, 2012
Where: Commonwealth CrossFit
630 Somerville Ave.
Somerville, MA 02143
What: 3 WODs, consisting of movements EVERYONE can do!
Why: Because NewFitters are awesome.

Registration: $20
Recommended for athletes who have 6 months or less experience with
CrossFit.

Click here to register

Jodie, Susie ,and Staci A, with Carl Paoli at the gymnastics seminar this past weekend

clean

establish a heavy 1

“Bacon and Eggs”

18 – 15 – 12 – 9 -6 – 3

power cleans@155/105

burpees over bar

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