Tuesday 9.13.11

What you should expect at CrossFit Newton!
-– Personal attention
— Intense, effective workouts
— Exposure to new ideas and methods
— Nutritional coaching
— Supportive environment
— Fat/weight loss
— Increases in lean muscle
— Progress tracking

What CrossFit Newton is NOT!
-– Egos
— Bad attitudes
— Disrespect
— Ignored
— Lack of results
— Wasted time
— Ripped off

What is a typical Class?
We perform functional movements at high intensity, giving you a comprehensive full-body workout in under an hour. Classes are instructor-led and peer-driven, providing an excellent mixture of individual coaching and group motivation. Workouts are constantly varied and unique, ensuring that you always make progress. We combine elements of boot camp workouts, gymnastics (especially rings and floor work), olympic weightlifting, rowing, and running. Some workouts are done for time, others for maximum number of reps. Any way you slice it, you’ll be working hard!

Nick + Joel


1. clean

2 – 2 – 2 – 2 – 2 – 2 – 2

These are 7 heavy sets

Once the bar comes off the floor you have :30 seconds to complete 2 cleans.

If you fail, repeat the set. Add or decrease weight as needed.

2. row

300 x 3

This is an all out effort

rest 1 min between sets


As promised, here are a couple more M WODs to help with mobility



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14 Comments on “Tuesday 9.13.11”

  1. Michele Says:

    4 sets of 2 @ 140#
    2 sets of 2 @ 145#
    1 set of 2 @ 155# (2 rep PR)
    then I went on to try for a 1 rep max and got 155# (PR by 10#)


  2. Heather Donnelly Says:

    Not my best day ever, but not bad considering yesterday’s torture. 😀

    1 set of 120 (my last max, so I guess this could be considered a 2 rep PR)
    2 sets of 115
    4 sets of 110

    Rowing: 1:22, 1:18, 1:19.


  3. Nick C Says:

    Squat clean- 165, 175, 175, 185, 185, 195, 200 (PR)
    Row- 57, 1:00, 1:02


  4. Jodie Says:

    Ahhhh, squat cleans…..my nemesis!!!! Every time they appear on the blog I get nervous.

    I looked in book. Last 1RM was 95lb and I think I fell 5 times on my ass before I got it.

    Today, 95 easy, 115 failed, went back down, 100, 105, 110, 115, 120, 125….new PR by 30 lbs!

    I can say, without a doubt, that this is 100% from working mobility, hands down. And, if you haven’t worked with Gil on his rack position openers, DO IT!!!!! It will make ALL THE DIFFERENCE!


  5. Tiffany Says:

    Squat clean: 7 sets at 85#, 2 sets at 95#, keeping rest to roughly 45 seconds between sets…pleased with this as my current 1RM front squat is hovering around 115#.
    Michele – thanks for the encouragement
    I am determined to increase these amounts and surpass my BW in the next couple of months.

    Rowing: 1:20.5, 1:20.6, 1:19.7
    Gil – you’re rowing technique tweaks were very helpful!


    • Gilaad cohen Says:

      Great job today T. It takes a lot of work to even get one second faster. So if just one little tweak allows you to use more of your strength great. As you get more efficient you time will get even better. Your determination will get you very far Tiffany. Never lose it.


  6. Robert Rykowski Says:

    Worked on mobility for the front rack – making progress. row: 59,59, 1:01


  7. Ryan Cormier Says:

    Box Jumps
    3-3-3-3-3-3-3 got up pretty high i was excited

    Power cleans
    2×135, 2×155, 2×185, 2×205, 2×215, 2×225, 3x 215

    53, 56, 58,
    60 DU unbroken


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