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Saturday, January 11th: "Dos Nutts"

Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

2. "Dos Nutts"

20 Handstand push-ups 30 Deadlifts 50 Box jumps 100 Pull-ups 200 Wallball shots, 20 pounds, 10' 400 Double-unders Row 1000m

Teams of two, for time. Teams divide the work evenly.

Competitors: HSPU to Abmat between 45/25lbs plates, deadlifts @ 250/175lbs, 30/24" box

CrossFitters: HSPU to one Abmat, deadlifts @ 225/150lbs, 24/20" box

Novices: 3 rounds not for time of 10 deadlifts, 10 box jumps, 10 pull-ups, 10 wallballs, 5 min double-unders practice.

Have fun!

Thursday, January 9th: "Bunkerd Faphimai"

1. Review, as a group, the elements of the pre-class dynamic warm-up. 2. Technique review: the midfoot strike.

3. "Bunkerd Faphimai" Six rounds of AMRAP in one minute of 10m shuttle runs Rest two minutes

Competitors, CrossFitters, Novices: as rx'd. Score is best round/worst round.

ATTENTION: if you are "of a certain age", exercise caution on the shuttle runs. Hard, fast pivots should be avoided. Work hard, but be sensible.

4. Review, as a group, our mobilizations for January: * Banded overhead distraction * Single leg flexion w/ external rotation bias * Couch stretch * Lacrosse ball shoulder smash

Have fun!

Saturday, December 4th: "Diannie"

Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups

2. 15-10-5 of muscle cleans and ring dips

3. "Diannie"

In teams of 3, 50 Double-unders 50 Sit-ups 10 Deadlifts 40 Double-unders 40 Sit-ups 8 Deadlifts 30 Double-unders 30 Sit-ups 6 Deadlifts 20 Double-unders 20 Sit-ups 4 Deadlifts 10 Double-unders 10 Sit-ups 2 Deadlifts

Competitors: 315/250lbs

CrossFitters: 250/175lbs

Novices: TBD

Teams rotate when each athlete has completed the work at his/her station. If Athlete A is struggling with her/his double-unders, and B and C have completed their sit-ups, B or C can volunteer to complete A's double-unders so they can move on.

With time remaining, mobilize.

Have fun!

Thursday Weather Alerts

BLIZZARD OF '14 ALERT! Apparently we're really in for it this time. So, to be safe, we're canceling classes after the 3:50 in Hadley and the 4:15 in Northampton. NO FURTHER EVENING CLASSES. Check back tonight for updates re: the Friday morning schedule. Stay warm and safe!

katrinabKatrina B.

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders

2. Competitors and CrossFitters do four rounds w/ empty barbell of snatch push press x 3, overhead squat x 3, snatch balance x 3, tall muscle snatch x 3, snatch pull-unders x 3, 3 position snatch. (5 min) Novices: technique review of muscle snatch and power snatch (10 min).

3. Snatch day.

Competitors: Snatch complex - snatch deadlift, high-hang power snatch, hang snatch, OH squat x 3. Ten rounds, go up in weight each round.

CrossFitters and Novices: muscle, power, or full snatch as directed by instructor, 10 x 2.

4. Back squat 21-15-9. Rest one minute between sets. Your goal is three unbroken sets. If you have no idea what you can handle, start with the empty barbell. If you can’t get all reps for a given round, record your numbers and repeat at the same weight the next time this accessory work comes up until you beat it.

5. Four rounds not for time: 10 Russian kettlebell swings (HEAVY) 10 Pistols (alternating) 10 Supine dumbbell triceps extensions (each arm)

ATTENTION: All classes Thursday are subject to cancellation one hour prior to class time if weather is severe. We shall send out email updates as we are able. Please check our Facebook page (https://www.facebook.com/Pioneer.Valley.CrossFit) as well as our main site before driving to class. Stay warm! Stay safe!

Tuesday, December 31st: "Mystery Train"

Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. EMOM 20, do one Turkish get-up.

2. "Mystery Train" In teams of two, 35 Push-ups 35 Kettlebell swings 40 Double-unders 30 Push-ups 30 Kettlebell swings 40 Double-unders 25 Push-ups 25 Kettlebell swings 40 Double-unders 20 Push-ups 20 Kettlebell swings 40 Double-unders Etc...

Each athlete is responsible for all push-ups and kettlebell swings. Each athlete must complete all reps of the exercise s/he started the round with before teammates can switch (e.g., in the first round, Athlete A must complete all 35 push-ups, before B can start, and then A must complete 35 kettlebell swings before B can go to the bell). Athletes do double-unders simultaneously. First team to get to 5/5 and complete the final 40 double-unders wins! 20 minute cut-off.

Competitors: 2/1.5 pood kettlebell, American-style swing CrossFitters: start at 30/30 (105 total reps). 1.5/1 pood kettlebell, American or Russian-style swing Novices: 15-12-9-6-3 push-ups/Russian kettlebell swings, kettlebell weight scaled as appropriate.

REMEMBER! Holiday schedule today. 9am and 5pm in Hadley, and 9:30am and 5:30pm in Northampton. 12 Noon WOD in Hadley on New Year's Day.

Monday, December 30th: Back Squats, Thrusters, Romanian Deadlifts

Be sure to do your ten minutes of pre-class dynamic flexibility work. For today's work, Competitors and CrossFitters go as rx'd. Novices, cut all volume in half (except back squats) and keep the weights light.

1. EOMOM 8, 10 thrusters (45/33) on odd minutes, 15 sec L-sit on even. If you beat 15 seconds last time, try 20.

2. Back squat 5-5-5-3-3-3. Work your way up to the heaviest triple you can handle today. (20 min)

3. Thrusters 21-15-9. Rest one minute between sets. Your goal is three unbroken sets. If you have no idea what you can handle, start with the empty barbell. If you can't get all reps for a given round, record your numbers and repeat at the same weight the next time this accessory work comes up until you beat it. (10 min)

4. Four rounds not for time of 8 Romanian deadlifts 4 Strict toes-to-bar 2 Wall walks

If you've never done Romanian deadlifts before, GO LIGHT. Scale the T2B and WW as appropriate. (15 min)

Have fun!

Sunday, December 29th: "Van McCoy"

maxpMax P.

Do your ten minutes of pre-class dynamic flexibility work. Or do not. There is no try.

1. 15-10-5 of muscle snatches w/ empty barbell and strict chin-ups

2. 15-10-5 of GHD sit-ups (or hollow rocks) and ring dips.

3. "Van McCoy" In teams of three, Three cycles of AMRAP in one minute of 10m shuttle runs Rest two minutes Three cycles of AMCAP in one minute of calorie row Rest two minutes Three cycles of AMRAP in one minute of burpees Rest one minute

No rest between cycles. For example, Athlete A should be getting ready to row as Athlete C is finishing his third shuttle run interval. Score is total reps for team.

Competitors and CrossFitters: as rx'd

Novices: 3 x 10 shuttle runs, 3 x 10 burpees, 3 x 10 cal row, resting 30-60 sec between efforts.

With time remaining, MOBILIZE. Have fun!

Saturday, December 28th: “Sisyphussified (‘Angie’ ed.)”

1. Review, as a group, the elements of the pre-class dynamic warm-up. 2. 15-10-5 reps of hang squat clean (empty bar) and x 2 sec. handstand hold (i.e., 30 seconds, 20 sec, 10 sec). If you don’t know the hang squat clean, hang power clean or hang muscle clean.

3. Technique review: tire flipping.

4. “Sisyphussified (‘Angie’ ed.)”

Athletes will be divided into two teams.

Team A will flip the big tire 100′ as a timer, while team B does as many reps as possible of a given exercise (pull-ups, push-ups, sit-ups, and squats). When the tire has traveled 100′, teams switch. Each team flips the tire eight times. Team with highest total of reps wins.

With time remaining, mobilization party. Have fun!

Friday, December 27th: "The Silent Queen" and "Rasputin's Revenge"

Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up A: 100 double-unders

2. Competitors and CrossFitters do warm-up F: Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)

Novices and CrossFitters who want to brush up will review technique for the press, push press, and push jerk.

3. “The Silent Queen” Competitors: EMOM 10 minutes, 1 push press, 1 push jerk, 1 split jerk CrossFitters: EMOM 10 minutes, 1 push press, 2 push jerks Novices: EMOM 10 minutes, 3 push press

Note: CrossFitters who lack the overhead position to properly push jerk will do three push presses. Some novice athletes who lack the necessary shoulder flexibility for ballistic movements will be instructed to do 3 strict dumbbell presses (2 dumbbells).

4. "Rasputin's Revenge" AMRAP in 90 seconds of Russian-style kettlebell swings AMRAP in 90 second of double-unders AMRAP in 75 seconds of Russian-style kettlebell swings AMRAP in 75 second of double-unders AMRAP in 60 seconds of Russian-style kettlebell swings AMRAP in 60 second of double-unders AMRAP in 45 seconds of Russian-style kettlebell swings AMRAP in 45 second of double-unders AMRAP in 30 seconds of Russian-style kettlebell swings AMRAP in 30 second of double-unders

Competitors: 88/70lbs CrossFitters: 70/55lbs or scaled as appropriate Novices: 10-8-6-4-2 kettlebell swings w/ one minute double-under practice between sets.

Score is total kb swings/total double-unders.

Have fun!

Thursday, December 26th: "Boogie With Stu"

Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. 15-10-5 of muscle snatches w/ empty barbell and strict chin-ups

2. 15-10-5 reps of hang squat clean (empty bar) and x 2 sec. handstand hold (i.e., 30 seconds, 20 sec, 10 sec). If you don’t know the hang squat clean, hang power clean or hang muscle clean and then front squat.

3. "Boogie With Stu" Squat 1-2-3-1-2-3-1-2-3 Strict toes-to-bar 3-6-9-3-6-9-3-6-9 Row 250m, Row 250m, etc.

Sequence is 1 squat, 3 t2b, row 250m, 2 squats, 6 t2b, row 250m, etc.

Competitors: back squat @ 80% 1RM. Row at your 5k pace. CrossFitters: back squat @ 70-80% Novices: work up to a challenging triple and then do two ladders of 1-2-3. Sub supine straight leg raises for t2b as appropriate.

This workout is not for time, but you'll have to keep moving to get it all done within 30 minutes. Have fun!

Happy Holidays from PVCF!

PVCF Hadley and PVCF Northampton are closed on Wednesday, December 25th. Normal schedule resumes Thursday, December 26th. Don't drink too much egg nog!

Tuesday, December 24th: "Twelve Days of CrossFit (PVCF ed.)"

noooooA common reaction upon first reading the description of this workout.

"Twelve Days of CrossFit (PVCF ed.)"

On my first day at CrossFit, the WOD board gave to me... a deadlift.

On my second day at CrossFit, the WOD board gave to me... 2 handstand push-ups, and a deadlift.

On my third day at CrossFit, the WOD board gave to me... 3 box jumps, 2 handstand push-ups, and a deadlift.

On my fourth day at CrossFit, the WOD board gave to me... 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.

On my fifth day at CrossFit, the WOD board gave to me... FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.

On my sixth day at CrossFit, the WOD board gave to me... 6 kettlebell swings, FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.

On my seventh day at CrossFit, the WOD board gave to me... 7 toes-to-bar, 6 kettlebell swings, FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.

On my eighth day at CrossFit, the WOD board gave to me... 8 burpees, 7 toes-to-bar, 6 kettlebell swings, FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.

On my ninth day at CrossFit, the WOD board gave to me... 9 front squats, 8 burpees, 7 toes-to-bar, 6 kettlebell swings, FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.

On my tenth day at CrossFit, the WOD board gave to me... 10 walking lunges, 9 front squats, 8 burpees, 7 toes-to-bar, 6 kettlebell swings, FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.

On my eleventh day at CrossFit, the WOD board gave to me... 11 sit-ups, 10 walking lunges, 9 front squats, 8 burpees, 7 toes-to-bar, 6 kettlebell swings, FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.

On my twelfth day at CrossFit, the WOD board gave to me... 12 calorie row, 11 sit-ups, 10 walking lunges, 9 front squats, 8 burpees, 7 toes-to-bar, 6 kettlebell swings, FIVE RING DIPS! 4 pull-ups, 3 box jumps, 2 handstand push-ups, and a deadlift.

...in a pear tree.

Competitors: deadlifts @ 315/220, 30/24" box, C2B pull-ups, kettlebell swings @ 70/53lbs, front squats @ 155/108, walking lunges w/ overhead bumper plate @ 45/25lbs, GHD sit-ups.

CrossFitters: deadlifts @ 225/150lbs, 24/20" box, kettlebell swings @ 53/35lbs, front squats @ 115/83lbs, tuck crunches. Anybody doing CrossFit less than six months is encouraged to start with Day 10, then do Days 11 and 12.

Novices: Day 12 only.

45 minute cut-off. If you look like you're red-lining, the instructor will cut you off. Don''t give them any guff. You'll be metabolically deranged, not in your right mind. Better safe than sorry!

Remember that on Tuesday, 24 December, Christmas Eve, we have a reduced schedule. 9 am and 4pm in Hadley, 10am and 5pm in Northampton. Please arrive early to do your pre-class dynamic flexibility work. No classes on the 25th.

Normal schedule resumes on Thursday. Happy Holidays!

Monday, December 23rd: "All In Due Time"

Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. EOMOM 8 Odd minutes: 10 cossack squat (5/side, use box or bench for balance if necessary) Even minutes: 3 skin-the-cats (by instructor permission only) or 3 strict toes-to-bar

2. Technique review: the mid-foot strike

3. "All In Due Time" EOMOM 16 Odd minutes: AMRAP 30 seconds 10m shuttle runs Even minutes: AMRAP 30 seconds strict chin-ups

Competitors and CrossFitters: as rx'd, scaling the chin-ups as necessary. Use bands or rings to get at least 10 unbroken during the first round.

Novices: EOMOM 12, shuttle runs as capable, 5 pull-ups or ring rows on even minutes.

Score is total runs/total chin-ups. Chin-ups can be discontinuous, i.e., you can come off the bar to rest and then go back for more, as long as all reps are completed within the interval.

Have fun!

Saturday, December 21st: "Frances Ha"

Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. EOMOM 20, do one Turkish get-up.

2. Technique review: the rope climb.

3. "Frances Ha" In teams of three, AMRAP 20 1 Rope climb 5 Handstand push-ups 10 Lateral barrier hop burpees

Competitors and CrossFitters: as rx'd. If you're going to rope climb, wear appropriate attire: tall socks or long pants.

Novices: 10 rounds not for time of 1 plank climb, 3 down dog pike press, 3 burpees.

If you are planning to do the 5-3-1 Total on Sunday, DON'T do this workout. Come in to foam roll and mobilize.

Have fun!

Friday, December 20th: Strength Cycle III, Week 4, Day B

1. Skill practice: EOMOM 8, odd minutes: 1 wall walk or 10' handstand walk, even minutes: 8 kettlebell cleans or one-handed swings (4/arm) 2. Strength Deadlift 5-5-5 (40-50-60% of your 1RM) Press 5-5-5 (40-50-60% of your 1RM)

We are doing a 5-3-1 Total this Sunday at 10am. Come in to find your real 1RM in the front squat, bench press, deadlift, and press.

3. Conditioning: Tabata kettlebell swings

Competitors: American-style, 70/53lbs

CrossFitters: American- or Russian-style, 53/35lbs

Novices: 3 x 10 kettlebell swings, resting 30 sec between sets

Have fun!

REMINDER: Our December birthdays/Holiday party mash-up is TONIGHT at the World War II Club in Northampton. Fun starts at 8pm. See you there!

Thursday, December 19th: "Elizabear"

strongarmStrongarm.

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Competitors and CrossFitters familiar with all the elements of the PVCF bear complex: warm-up F. Four rounds w/ empty barbell of 3 deadlifts, 3 power (or muscle) cleans, 3 front squats, 3 press, 3 push press, 3 push jerks. (5 min)

Novices and CrossFitters not familiar with all elements of the PVCF bear complex: review deadlift, hang power clean, push press, front squat, back squat, and push jerk.

2. "Elizabear" For time: 10 PVCF Bear complex (deadlift, hang power [or muscle] clean, front squat, push press, back squat, behind-the-neck push jerk) 4 x Bear crawl 100' 8 PVCF Bear complex 2 x Bear crawl 100' 6 PVCF Bear complex 1 x Bear crawl 100'

Competitors: 135/95lbs CrossFitters: 105/78lbs or scaled as appropriate. Novices: 10 x PVCF bear complex, going up in weight in small increments from set to set. Rest 60 sec between sets.

3. With time remaining, do your mobilizations for December.

Snow Cancellations 12/17

Due to today's snow storm, the 6:10 and 7:20pm classes at PVCF Hadley and the 6:45pm class in Northampton have been canceled. 7pm class On-ramp canceled as well. Stay safe!

Tuesday, December 17th: Strength Cycle III, Week 4, Day A

Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Skill practice: EOMOM 8, 10 thrusters (45/33) on odd minutes, 15 sec L-sit on even. If you beat 15 seconds last time, try 20.

2. Strength Front squat 5-5-5 (40-50-60% of your W1RM) Bench press 5-5-5 (40-50-60% of your W1RM)

Novices: don’t worry about percentages. Do six sets of three, going up in weight each set (3-3-3-3-3-3).

3. Conditioning:

Competitors: "Amanda" 9-7-5 reps for time of muscle-ups and squat snatches (135/95lbs). Penalty of one burpee for every second over 6 minutes (capped at 50). No scaling.

CrossFitters: “Power Elizabeth” AMRAP in 1:15 of power (or muscle) cleans (if you get to 21 before time is up, move on to dips) AMRAP in 1:15 of dips (if you get to 21 before time is up, move on to power cleans) AMRAP in 1:00 of power cleans (to 15, etc.) AMRAP in 1:00 of dips (to 15) AMRAP in :45 of power cleans (to 9) AMRAP in :45 of dips (to 9)

Novices: 15-10-5 reps not for time of muscle cleans and dips.

Have fun!

REMINDER: We're doing a 5-3-1 Total on Sunday at 10am. Find your one rep max for the front squat, bench press, deadlift, and press. See you there

Monday, December 16th: "More Mano-a-mano Than Tête-à-tête"

garyfGary F.

Be sure to do your ten minutes of pre-class dynamic flexibility work.

1. Warm-up A: 100 double-unders

2. Warm-up E: Reverse lunges x 5/side, 10 strict toes-to-bar, single-leg Romanian deadlifts x 5/side, kick up to hand stand x 5, 10 kip swings. Then two rounds of pistols x 5/side, kipping toes-to-bar x 10, contralateral dumbbell single-leg Romanian deadlifts x 5/side, 10 headstand push-ups, 10 chest-to-bar pull-ups (10 min)

3. "More Mano-a-mano Than Tête-à-tête" Two rounds for total reps of AMRAP 2 pull-ups Rest 2 min AMRAP 2 burpees Rest 2 min AMRAP 2 kettlebell swing Rest 2 min AMRAP 2 burpees Rest 2 min

Competitors: American swing, 70/53lbs kettlebell CrossFitters: American or Russian swing as appropriate, 53/35lbs kettlebell Novices: Three rounds not for time of 10 ring rows, 10 burpees, 10 kettlebell swings. Rest 30-60 seconds between sets.

4. With time remaining, do your mobilization for December. Have fun!