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Monday – 7/6/15

Thank you to everyone who came out this past Saturday to celebrate the 4th of July! We had a great time an completely understand if people aren’t walking normal for a few days. In random CrossFit news – Murph was also announced to be the 1st individual workout of this year’s 2015 CrossFit Games! Coach Mikey’s big question (which is a good one) is will they make the athletes wear weight vests?

With Murph behind us we have the 4th Annual Lift-For-A-Purpose Weightlifting Meet this upcoming Saturday! This is an unsanctioned weightlifting meet and if you’ve never done one before this is a great one to try…especially since it’s in our home court. The lifts that will be tested are the Snatch and the Clean & Jerk. The meet is open to lifters of all levels and the proceeds are being donated to Steve’s Club. The doors will be open by 8:30 and I believe the first lifts should be starting sometime between 9:30 and 10:00. To make sure they day runs smoothly we could use a couple of volunteers to help with loading weights, if you’re interested in helping out please contact Dan@CrossFitStrongtown.com. Anyone who’s interested in lifting please use the link below to register.

4th Annual TCSC Lift-For-A-Purpose Event Registration

Workout of the Day

  • 5 Rounds – Not for Time
    • 400m Run
      • 5 Deadlifts (225/155)
    • 3 Wall Climbs
      • Rx1 = 185/125
      • Rx3 = 275/185
7AM Murph

The 7AM ‘uncoached’ class waiting for their 10 second count down.

Strongtown 9AM

Lu and the 9AM crew heading out for their 1st mile.

Justina & Elisa

Justina & Elisa working through their 200 push-ups.

Ink & Cardella

Ink & Cardella sticking together for their final mile.

Strongtown 11am

Nico leading the 11am on their run.

Brian & Nick

Brian & Nick looking strong on their pull-ups.

7/3/15

7/3/15

7/4/15

7/4/15

7/5/15

7/5/15

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Friday – 7/3/15

Weekend Reminders

  • Saturday Swim WOD is canceled due to the 4th of July Holiday
  • Saturday Schedule 
    • 7:00AM – Murph (Uncoached – please let us know if you plan to attend)
    • 9:00AM – Murph
    • 11:00AM – Murph
    • Post workout BBQ / hang-out for anyone looking for a bit more cool down time

Workout of the Day

  • Turkish Get-Ups
    • 1-1-1-1-1
  • 6 Minute AMRAP x 2
    • 6 Burpees
    • 8  Kettlebell Sumo Deadlift High-Pulls (24/16 kg)
    • 12 Sit-ups
      • 3 Minutes Rest 
      • 1 Score – 2nd AMRAP starts where 1st one left off
      • Rx1 = 16/12 kg
      • Rx3 = 32/24 kg
Holly

Holly catching air on her box jumps.

Kristen

Kristen locking out her dips.

Mikey

Mikey landing deep.

Brad

Brad getting deep into his dip.

Jim, Tim, & Liam

Jim, Tim, & Liam looking strong on their handstand push-ups.

7/1/15

7/1/15

7/2/15

7/2/15

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Thursday – 7/2/15

Sorry Strongtown – today’s photo’s / whiteboard will get shared tomorrow. So instead of photo’s from 2015 we’re going to throw it back to early summer in 2012. Enjoy.

Random fact – Ink used to do his handstand push-ups facing the wall (photo below) … the dismount was frightening.

Workout of the Day

  • Ring Dips
    • 5 x 3 (Weighted or Strict)
  • 10 Rounds
    • 3 Handstand Push-ups
    • 5 Box Jumps (30/24″)
5/22/12

Mike, Pat & Tony doing some toes to bar at 6am (5/22/12)

5/22/12

5pm class at the start of the chipper (5/22/12)

6/19/12

Bonnie & Ro keeping an eye on Cheryl. (6/19/12)

6/26/12

The Rosa family front squatting. (6/26/12)

627/12

4pm class pre-filthy fifty huddle. (6/27/12)

6/27/12

Gail & Annette resting during their back extensions. (6/27/12)

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Wednesday – 7/1/15

Workout of the Day

  • Time Trial: Row 2k (compare to 2/17/15)
  • Tabata – Alternating Between Movements
    • Russian Kettlebell Swings (24/16 kg)
    • Lunges
    • Push-ups
      • Perform a full tabata (8 rounds of :20 work / :10 rest) of each movement, 24 rounds total
      • Score = Total Reps
        • Rx1 = 16/12 kg
        • Rx3 = 32/24 kg
Strongtown 6am

Bill and the 6am class looking strong on their runs.

Stephen

Stephen getting deep into his squat.

Strongtown Noon

Madden, Lou and the noon class starting their AMRAP.

MB

MaryBeth keeping sold form through her sets.

Karen

Karen fighting through her double unders.

6/30/15

6/30/15

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Tuesday – 6/30/15

2014 MurphAs I’m sure everyone is well aware, this weekend is the 4th of July…aka our great nation’s independence day. Every year we celebrate this holiday the best way we know how, by doing ‘Murph‘ in honor of Lt. Michael Murphy. The workout is both physically and mentally grueling and if anyone has read the book or seen the movie Lone Survivor then you know it’s only appropriate. We want to encourage as many people to do the workout as possible so we will be offering scaled options for anyone that isn’t quite ready to try the full version. Since this is a long workout (that’s an understatement) we want to make sure everyone has time to finish. This year we will be running 3 different classes and having a post workout barbeque / cool down after the last one.

4th of July Holiday Schedule

  • 7:00AM – Murph (this is an un-coached class, please let us know if your planning to attend)
  • 9:00AM – Murph
  • 11:00AM – Murph
  • Post Murph BBQ & Beverages – after the 11:00

Workout of the Day

  • Back Squat
    • 5 x 3 (5 sets, 3 reps – same weight)
  • 10 Minute AMRAP
    • 200m Run
    • 20 Squats
    • 20 Double Unders
Dylan

Dylan with a strong leg drive on her shoulder to overhead.

Paul & Kathy

Paul & Kathy starting their 3 rounds.

Kathy

Kathy showing a great setup in her split press!

Raff

Raff

Ryan

Ryan

6/29/15

6/29/15

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Monday – 6/29/15

Workout of the Day

  • Split Press
    • 3-3-3-3-3
  • 3 Rounds
    • 400m Run
    • 15 Shoulder to Overhead (115/75 lbs)
      • Rx1 = 95/65 lbs
      • Rx3 = 135/95 lbs
Ryan

Typical Ryan – sleeping through class.

J & Wes

J & Wes looking strong through their wall ball.

Bouncing Babington

Ian flying through his box jump overs.

Ink

Ink

Rachie

Rachie getting reprimanded by Aaron during her power cleans.

6/28/15

6/28/15

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Saturday – 6/27/15

Workout of the Day

  • “The Night Watch” – Couresty of CrossFit New England
    • 21-15-9-15-21
      • Wall Ball (20/14 lbs)
      • Box Jump Overs (24/20″)
      • 200m Run

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