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Monday, May 19th: Strength Cycle Week 7, Day B8 and "Merry Clayton"

ashritaAshrita and Mael

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

1. Strength Cycle Week 7, Day B8 Front squat 3 x 5. Add 10/5lbs to last Tuesday's weight. Bench press 3 x 5. Add 5/2.5lbs to last Tuesday'sweight. Deadlift 1 x 5. Add 10/5lbs to last Tuesday's weight.

2. "Merry Clayton" For time: 30 Muscle cleans 30 Pistols 30 Ring dips

Twelve minute cut-off.

LIII: muscle cleans @ 115/83lbs. HIT ALL SEVEN POSITIONS. LII: cleans @ 95/65lbs, scale pistols and ring dips as appropriate LI: 30 Russian-style kettlebell swings, 30 walking lunges, 30 parallette dips

Have fun!

Sunday, April 27th: "Theodore's Blues"

Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up B: three rounds of the parallette complex @ 5 reps plus 10 air squats. Accrue one minute of L-sit in three 20 second efforts. (10 min)

2. "Theodore's Blues"

AMRAP 20, in teams of two: Bear crawl 100' Row max calories

Athlete B rows for max cal while Athlete A completes bear crawl. Switch when crawl is complete. Score is total cal rowed.

Have fun!

Friday, April 25th: Strength Cycle Week 3, Day B4, and "Delerium Tremendous"

Pioneer Valley CrossfitBe sure to do your ten minutes of pre-class dynamic flexibility work.

1. Strength Cycle Week 3, Day B4 Front squat 3 x 5. Add 10/5lbs to last Monday's weight. Bench press 3 x 5. Add 5/2.5lbs to last Monday's weight. Deadlift 1 x 5. Add 10/5lbs to last Monday's weight.

Level III and II: tempo for squat is 2-3-1-2 (two seconds down, 3 sec hold at bottom, 1 sec up, 2 sec hold at top) Level I: concentrate on grooving good motor patterns.

2. "Delerium Tremendous" AMRAP 10 9 Toes-to-bar 7 Deadlifts 5 Hang power cleans 3 Push Jerks

LIII: 135/95lbs LII: 105/73lbs LI: five rounds

Have fun!

Wednesday, April 23rd: Strength Cycle Day A4 and "Elizabeth"

jonesJones.

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

1. Strength Cycle Week 3, Day A4: Back squat 3 x 5. Add 10/5lbs to last Thursday's weight. Press 3 x 5. Add 5/2.5lbs to last Thursday's weight.

2. Technique review: positions of the clean. Floor, hang, extend, pockets, jumpshrug, scarecrow, rack. (5 min)

2. "Elizabeth" Level III: 21-15-9 reps for time of squat cleans 135/95lbs and ring dips. Penalty of 1 burpee for every second over 9 minutes.

Level II: AMRAP 3 cleans. If you get to 21 before time is up, move on to... AMRAP 3 ring dips. If you get to 21 before time is up, move on to... AMRAP 2 cleans. If you get to 15 before time is up, move on to... AMRAP 2 ring dips. If you get to 15 before time is up, move on to... AMRAP 1 cleans. If you get to 9 before time is up, move on to... AMRAP 1 ring dips. If you get to 9 before time is up, you're done!

"Elizabeth" calls for full cleans. If your cleans are still developing, use muscle- or power cleans with a front squat. For load, err on the side of conservative. Think light and fast. Record time to completion, or total cleans/total dips.

Level I: 3 x 5 cleans, 3x 5 dips, 2 x 5 clean, 2 x 5 dips, 1 x 3 clean, 1 x 2 cleans, 1 x 5 dips. Rest 30-60s between sets.

Have fun!

COMING UP! 140422_ Goal Seminar_thumb Click jpeg for full size image

Tuesday, April 1st: Run 10k

Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Run 10k

Northampton: see map below Hadley: run standard 5k route twice

2. With time remaining, mobilizations for April:

*First Rib mobilizations w/ PVC (for those playing along at home, pg 246 in "Becoming a Supple Leopard") * Banded bully (Band @ shoulder height) (pg 268) *Super pilates (pg 356) * Plantar surface smash (pg 392)

Have fun!

Noho 10k route (click for full size): 10k_thumb

Monday, March 31st: "Mike 'Dork' Kennedy"

ragingPVCF ladies (and Anthony C., the lucky so-and-so) a-ragin'.

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

Last week, two Boston Fire Department firefighters, Lt. Eddie Walsh and Fire Fighter Mike Kennedy, both assigned to the Boylston St station, died in the line of duty fighting a nine-alarm fire in the Back Bay. Thirteen more firefighters were badly burned.

The Commonwealth mourns the loss of two of its protectors, and the firefighting community, two of their brothers. Our community, the CrossFit community, lost a friend as well: Mike Kennedy was a die-hard CrossFitter and a coach. His gym, CrossFit Together in Hyde Park, put this WOD together in his honor. Here's to Coach Dork, and all the brave men and women who put themselves between harm and us.

2. "Mike 'Dork' Kennedy" 33 Back Squats (225/115) 15 Burpees 33 Deadlifts (225/115) 15 Burpees 33 KB Swings (70/53) 15 Burpees

Set this up in lanes (bar in rack, bar on floor, one kbell), as many as necessary for two ro three heats. Staggered starts @ 5 min intervals.

Level III: back squats and back squats @ 225/115lbs, kbells @ 70/53lbs Level II: squats and squats @ 185/103lbs, kbells @ 53/35lbs Level I: three rounds of 2 x 5 back squats, 1 x 10 burpees, 2 x 5 deadlifts. Rest 30-60 sec between sets.

With time remaining, mobilize. Have fun!

UPCOMING: We're going to Total this Saturday. What's a Total? CrossFit's version of a powerlifting competition: three attempts to establish a one-rep max at the back squat, the press, and the deadlift. Come in @ 9:30 to start your warm-ups, lifting begins at ten.

If you can't Total on Saturday, try to get it down during Open Gym on Sunday. We're starting a twelve week strength cycle next week, and current numbers would be very helpful.

Custom PVCF Shoe Giveaway!

Check out these PVCF-customized Reebok CrossFit Lifters. Pretty sweet! Want to know how to get yourself a free pair? shoeoptions_forweb

Get two friends to sign up for three months at PVCF and we'll give you a brand new pair of Reebok kicks--the CrossFit Lifter, as pictured, or Nanos, if that's your preference. Offer begins 4/1 and extends through 7/1. New sign-ups only. For more information, email sarah@pioneervalleycrossfit.com. Good luck!

Sunday, March 30th: "Willy Deville"

ayn145The aftermath of Ayn's amazing 11:52 time on Reebok CrossFit Games Open WOD 14.5

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

1. Climb the ropes ten times and accrue 5 min. in handstand.

2. "Willy Deville" In teams of three, three rounds for time Row 750m 45 Bench press 45 Sit-ups

Divide work evenly. All reps must be accomplished before moving to next exercise, e.g., 750m must be rowed before bench pressing begins, 45 bench presses must be completed before sit-ups, etc.

Level III: bodyweight/75% bodyweight bench press, GHD sit-ups Level II: 75%/50% body weight bench press, GHD sit-ups or tuck crunches Level I: 30 bench press, 30 sit-ups

Have fun!

Friday, March 28th: "Helena Bonham Carter"

1. Review, as a group, the elements of the pre-class dynamic flexibility warm-up. 2. "Helena Bonham Carter" AMRAP 20 5 Chin-ups 10 Kettlebell swings 20 Double-unders

Level III: chest-to-bar strict chin-ups, 30/24" box, 2 pood/1.5 pood kettlebell swung American-style Level II: Strict or band-assisted chin-ups, 24/20" box, 1.5/1 pood kettlebell swung American or Russian-style. If your double-unders are still developing, do 10 honest double-under atttempts per round. Level I: Six rounds of 5 chin-ups or ring rows, 7 kettlebell swings, and one minute of double-under practice.

3. With time remaining, MOBILIZE. Have fun!

2014 Reebok CrossFit Games Open WOD 14.5 SCHEDULING ANNOUNCEMENT! We'll be doing 2014 Reebok CrossFit Games Open WOD 14.5 this Saturday at 10am. All those signed up for the Open should arrive at 9:30 for warm-ups. Team Saturday class, we'll start warm-ups at 10am and join in on the second and third heats. See you then!

Thursday, March 27th: Front Squats and "Elizabeth"

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

1. EOMOM 10 Even minutes: 5 hang cleans or 5 muscle or power cleans + front squat Odd minutes: max effort handstand hold

2. Front Squat 3-3-3-2-2-2. Work your way up to a heavy training double.

3. 15-15-15 toes-to-bar. Rest exactly one minute between sets.

4. "Elizabeth" Level III: 21-15-9 reps for time of squat cleans 135/95lbs and ring dips. Penalty of 1 burpee for every second over 9 minutes.

Level II: AMRAP 2 cleans. If you get to 21 before time is up, move on to... AMRAP 2 ring dips. If you get to 21 before time is up, move on to... AMRAP 1:30 cleans. If you get to 15 before time is up, move on to... AMRAP 1:30 ring dips. If you get to 15 before time is up, move on to... AMRAP 1 cleans. If you get to 9 before time is up, move on to... AMRAP 1 ring dips. If you get to 9 before time is up, you're done!

"Elizabeth" calls for full cleans. If your cleans are still developing, use muscle- or power cleans with a front squat. Record time to completion, or total cleans/total dips.

Level I: 3 x 5 cleans, 3x 5 dips, 2 x 5 clean, 2 x 5 dips, 1 x 3 clean, 1 x 2 cleans, 1 x 5 dips. Rest 30-60s between sets.

Have fun!

SON OF KETTLEBELL SEMINAR. As promised, 9am on Saturday we'll do a follow up to 3/15's very successful Intro to Kettlebells session. If you're having trouble with the O lifts due to flexibility, or if you're just curious about what else you can do with kettlebells besides the two-handed swing, this is for you. Open to all, even if you didn't make it to the first one. See you Saturday!

Tuesday, March 25th: "Fran" and Deadlifts

zekeZeke D.

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

1. Warm-up C: practice Turkish get-ups for ten minutes.

Or

Every :30 for ten minutes, do one Turkish get-up.

2. "Fran"

Level III: 21-15-9 reps for time of thrusters (95/65lbs) and pull-ups.

Level II: AMRAP :75 thrusters. If you get to 21 before time is up, move on to… AMRAP :75 pull-ups. If you get to 21 before time is up, move on to… AMRAP :60 thrusters. If you get to 15 before time is up, move on to… AMRAP :60 pull-ups. If you get to 15 before time is up, move on to… AMRAP :45 thrusters. If you get to 9 before time is up, move on to… AMRAP :45 pull-ups. If you get to 9 before time is up, you’re done.

Record your time to completion, or total thrusters/total pull-ups. Note that I've increased the time domain to six minutes...YOU'RE WELCOME.

Level I: six rounds of 5 thrusters, 5 pull-ups.

3. Deadlift 5-5-5-3-3-3. Work up to a heavy triple. DO NOT TOUCH AND GO. Once the bar has been returned to the ground, pause and adjust your set-up before lifting it again.

4. 21-5-9 GHD sit-ups or get-up sit-ups w/ barbell. Rest one minute between sets.

Have fun!

Monday, March 24th: "2014 Reebok CrossFit Games Open WOD 14.4"

maelgamesnightMael at last Wednesday's PVCF Game Night. It was a blast, but don't worry if you missed it--Game Night will be back next month!

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

1. EOMOM 10, 5 power cleans on even minutes, 5 kip swings and 5 air squats on odd. Make sure you hit all the positions for the power clean: floor, hang, extend, pockets, jumpshrug, scarecrow, rack.

2. Warm up for power cleans and muscle-ups. (10 min)

3. "2014 Reebok CrossFit Games Open WOD 14.4" Level III AMRAP 14 Row 60 Calories 50 Toes-to-bar 40 Wallballs 20/14lbs 30 Power cleans 135/95lbs 20 Muscle-ups

Level II AMRAP 4 Row for calories. If you get to 60 cal before time is up, move on to... AMRAP 4 Max Toes-to-bar. If you get to 50 before time is up, move on to... AMRAP 4 Max Wallballs 20/14lbs. If you get to 40 before time is up, move on to... AMRAP 4 Power cleans 135/95lbs. If you get to 30 before time is up, move on to... AMRAP 4 Muscle-ups. If you get to 20 before time is up, you're done! Record your time to completion.

Scale load for power cleans as appropriate. If you don't have muscle-ups, do dips. Staggered starts, with heats every five minutes. Score is total reps accomplished. 20 min cut-off.

Level I Row 40 cal 4 x 10 knees-to-elbows or hanging knee raise 4 x 10 Wallballs 10 x 3 cleans 3 x 10 push-ups

Rest 30-60 seconds between sets.

With time remaining, mobilize. Have fun!

Saturday, March 22nd: "Sunny Day Real Estate"

karaSo that's where all the tens went! JK, yo. That's a great squat, Cara M.!

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. 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)

3. "Sunny Day Real Estate" In teams of 2, AMRAP 20 40 Box jumps 50 Shoulder-to-overhead 60 Pistols 70 Kettlebell swings

Divide work evenly. Score is total reps.

Level III: 30/24" box, 135/95lbs push jerks, 70/53lbs kettlebells swung American-style Level II: 24/20" box, 105/73lbs push press or push jerks, 53/35lbs kettlebell swung American or Russian style Level I: 20 box jumps, 30 presses, 40 walking lunges, 50 kettlebell swings. Do not do more than one set of 10 without taking a break.

Have fun!

Friday, March 21st: "Annie"

nutritionIf you want to succeed in CrossFit, you really ought to take Ryan's class.

1. Review, as a group, the elements of the pre-class dynamic warm-up.

2. "Annie" 50-40-30-20-10 reps for time of Double-unders Sit-ups

Level III: as rx'd. Penalty of one burpee for every second over five minutes. Level II and Level I:

1:30 of double-under attempts. If you get to 50 before time is up, move on to 1:30 of sit-ups. If you get to 50 before time is up, move on to 1:15 of double-under attempts. If you get to 40 before time is up, move on to 1:15 of sit-ups. If you get to 40 before time is up, move on to 1:00 of double-under attempts. If you get to 30 before time is up, move on to 1:00 of sit-ups. If you get to 30 before time is up, move on to :45 of double-under attempts. If you get to 20 before time is up, move on to :45 of sit-ups. If you get to 20 before time is up, move on to :30 of double-under attempts. If you get to 10 before time is up, move on to :30 of sit-ups. If you get to 10 before time is up, you're done.

If you complete the assigned work before time is up, move to the next exercise, always trying to stay ahead of the clock. If not, record how many double-unders and sit-ups you got.

3. Perform, as a group, the mobilizations for March: * t-spine smash w/ overhead bias * triceps barbell smash * quad barbell smash * Olympic wall squat

Have fun!

Tuesday, March 11th: Press 1RM and "Eric Carmen"

Be sure to do your ten minutes of pre-class dynamic flexibility work. 1. Warm-up A: 100 double-unders (5 min)

2. 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)

3. Press 3-2-2-2-1-1-1-1. Work up to your best single effort for the day.

4. "Eric Carmen" EOMOM 16 Even minutes: AMRAP 40s deadlifts Odd minutes: AMRAP 40s shuttle run 10m

Score is total reps.

Level III: 225/153lbs L II: 155/108lbs L I: EOMOM 10, 6 deadlifts, 10 shuttle run

With time remaining, mobilize. Have fun!

Sunday, March 9th: "Kilmister"

victoriousLiz, Chris, and Laura, 1st place in open relay at the Rockrimmon Regatta. Not pictured: Sarah, 1st place in her age group 2k, and Claudia, teammate with Liz, Laura and Sarah in their 1st place finish in the women's 2k relay. PVCF is so proud!

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

1. Warm-up A: 100 double-unders

2. Warm-up D: Two rounds of the Standard CF Warm-up @ 10-15 reps: Samson stretch, overhead squats, GHD sit-ups (sub: butterfly sit-ups), back extensions (sub: good mornings), pull-ups and dips

3. "Kilmister" In teams of two: Row 10/7.5k

Level III: penalty of 1 burpee for each second over 38:00 Level II: for time Level I: Teams of three row 6k, broken up into 500m pieces.

Have fun!

Loren's Story

Loren Davine is one of PVCF's oldest friends--she's been a member since March of 2008, back when we were in a 798 sq ft space in an old warehouse in Easthampton. Thanks for sticking with it, Loren--we love you. lorenprogress

The first time I tried CrossFit I hated it and swore I would never go back. I’m not talking about the love-hate relationship YOU have with CrossFit where you hate gutting out a tough workout but love the way you feel afterwards. I mean, quite simply, I hated it. I was out of shape, embarrassed that I didn’t even have the flexibility to do simple body weight movements, and felt like everyone else seemed to have it down pat. I have always enjoyed sports but was never a superstar athlete. I had a globo-gym membership where I would use the treadmills, elliptical, and maybe the leg press a few times a week. Not surprisingly, I never got any faster, thinner, or stronger despite having a membership for several years. My membership was merely $10/month and, if nothing else, it was a bargain price for all the magazine subscriptions I was able to read while I was there.

My then boyfriend (now husband) had seen a CrossFit flyer at the fire station and had decided to give it a try. He would come home and tell me about the different workouts and say how hard they were. He kept suggesting that I give it a try but it didn’t add up in my head: Let’s see here…If it was “SO hard” for you—a guy who has had a gym membership his entire life and is as strong as an ox—certainly it would be damn near IMPOSSIBLE for me. No thanks! However, CrossFit has an addictive quality to it and he couldn’t stop talking about it. After a couple months of listening to his CrossFit stories and workouts, I finally agreed to check it out. I had absolutely no intentions of actually joining…I just wanted to see what the heck he was talking about. I was intrigued that he actually liked it so much because it was 3x more expensive that his traditional gym membership, he could only go during specific class times, and the place looked like an old garage. Curiosity got the best of me and I decided to scope it out.

Now keep in mind that this was almost 6 years ago when Crossfit was not a household name. There was no sign on the door and no glossy posters of Crossfit superstars hung around the room. In fact, there wasn’t a clock on the wall either. Instead, Sean held a stopwatch in his hand and you had to yell “time!” when you finished a workout so he could write down your time. It was located on the second floor of a dingy old warehouse and you never would have found it if someone didn’t actually show you where it was. The only people that knew about CrossFit at that time were super-duper hardcore fitness freaks, chiseled military soldiers, and a handful of personal trainers. Um, yeah…I was none of those.

Again I asked myself what the hell I was doing here? This is no place for me. After my first class at CrossFit (keep in mind that this is long before warm, welcoming on-ramp classes and cut-off times were were invented), I left with tears welling up in the back of my eyes and was mad at my boyfriend for bringing me here knowing FULL WELL that this was way out of my league. How could he have ever thought, even for second, that this would be a place for me? I was out of breath during the warm-up, attempted to do an air-squat 200 times before giving up in frustration, and was lost with the med-ball cleans. It was an epic fail. After swearing off CrossFit forever and giving my boyfriend the cold shoulder for days, he begged me to give it “just one more try.” He asked me to go back one more time and promised I was free to walk away after that. It took a lot of convincing but eventually I agreed…Deal. Anything to get you off my back.

So, I mustered up all my courage, checked my ego at the door, and walked back in the door for what I planned to be the “last” time. As I walked into the room, there was a tall, athletic woman standing there with the most muscular, toned arms I had ever seen. My initial thought was “ugh. Here we go again…” and I decided right then that this was going to suck. She was so fit and I felt even more inadequate. However, like a true CrossFitter, she smiled at me, introduced herself, and proceeded to cheer me on during the workout even though I was the last one to finish. Despite my bleak performance, by the end of the class I was actually smiling and starting to see how this could maybe, just maybe, be a little fun. I pointed to this woman and told Sean, “If you can make my arms look like that…I’ll stay.” Was that a little vein on my part? Yeah, probably, but it gave me someone to look up to and showed me that the results might be worth the pain of working out so hard. A lightbulb went on and I realized this place might not be so bad after all.

CrossFit really is a journey. It’s not the kind of gym you sign up for 6 weeks before spring break so you can lose a few pounds for the beach. It is an entirely new approach to fitness and healthy living that can’t help but seep into every aspect of your life. Within the first couple months, I was already seeing so many improvements. I was losing weight, getting stronger, learning new movements, and building up my confidence. I had even learned to laugh at myself and trust that eventually there would be a movement programmed that I was good at. I practiced my overhead squat in my kitchen with a broomstick over my head, I jumped rope in my driveway, and I lunged around the backyard. I had started in April and by July I got my first unassisted pull-up and had finally gained enough strength to do a push-up off my knees! I was hooked. I started to wonder what else my body could do. I went 5 days a week and loved every sweaty moment.

After two years, I was really feeling like I was in peak condition when I learned that I was pregnant…with twins, no less. As excited as I was about my pregnancy, I was worried that I would lose all the progress I had made and would never be in this shape again. It was also a huge mental shift to go from getting faster, stronger, and better workout times to slowing down, substituting movements, and lifting less weight. I would look around the room and see other people making significant gains while I was huffing and puffing in the corner next to a big fan. At times I was discouraged and frustrated that everything I had worked for was slipping away.

That is when I learned an important lesson: Some else’s progress has no bearing on my own success. It’s not like there is only so much of it to go around and there wouldn’t be any left for me. I needed to focus on my own journey and make new goals. As much as I have enjoyed the competitive aspects of CrossFit, it was important to strictly focus on my own body, my own needs, and redefine my idea of success. I ended up CrossFitting throughout my pregnancy and, with the exception of heartburn and indigestion from my growing belly, my pregnancy was a breeze. I never once had an ache, pain, complication, or even a moment of nausea. I am certain that CrossFit is to credit. Many people think about losing weight after a pregnancy and getting back into shape once the baby is born. However, the best thing I ever could have done (and I only learned this in retrospect) was to get in shape before I was pregnant. What a novel idea…

Without a doubt, CrossFit is different now that I have 2 special little boys in my life. Some days it feels like being their mommy is enough of a workout for me. There are days that I can’t get to the gym because I have a sick kid, they have a birthday party to attend, or they napped an hour longer than I thought they would. It’s not nearly as easy to eat a strict diet when I’m juggling the needs of four people and not just my own—not surprisingly, an omelet won’t cut it for dinner 4 nights in a row like my single days. It’s also all too easy to pop those little goldfish right into my mouth when they are floating around. And when the boys come with me to the gym, I know that it’s fair game to be interrupted in the middle of my best “Cindy” workout to change a diaper or mediate a fight for the Nerf football.

Even though it seems like all the stars have to align for me to get to CrossFit, I know that I always feel better when my day includes a workout. I was initially hooked when I started to see physical results and lose weight, but that is no longer my motivation for going. I go for “me time”, to clear my head, to have a physical challenge, and to break a sweat. For the record, I haven’t lost a single pound since I shed my pregnancy weight 4 years ago…but I can’t even begin to count the number of stressful moments that have slipped away after walking in the door. My goal is to workout 4 times a week—it feels like a good balance between kids, home, work, and play. Some of my mommy friends think that’s “a lot” but I disagree. By my calculations, there are 168 hours in a week and I want 4 of them for myself. The rest of my time I devote entirely to everyone else. I certainly have a long list of things I could let eat up my sacred 4 hours at CrossFit but I don’t. I try hard not to schedule appointments, run errands, or attend meetings during the morning WOD times. I am certain that taking that time for myself actually makes me a better mommy to my kids, for countless reasons.

Although I have been at PVCF for almost 6 years now, I am still being challenged and inspired on a daily basis. CrossFit hasn’t lost its luster…it just keeps evolving. I continue to learn new movements, work on my form, and discover what this body of mine can (and sometimes can’t) do. When I see a new person walk in the door, my heart always goes out to them because I know how much courage it can take to just show up, never mind be the last one to finish. CrossFit can feel intimidating and it’s easy to assume that everyone in the room just woke up magically fit one day and have always loved working out. But let me assure you, that’s not the case. If anything, most were just as scared to try it, if not more.

boysbarbell

I have so much more to say but it looks like my window of free time is closing. The boys are taking slap shots against my dishwasher with their new hockey sticks, the dog is chewing on a rain boot, and I can hear a Hess Truck coming down the hallway. 3, 2, 1…Go!

Do you want to share your CrossFit story? Email sean@pioneervalleycrossfit.com if interested!

Open WOD 14.2 at PVCF West This Saturday!

CROSSFIT OPEN ATHLETES: Open WOD 14.2 will be held at PVCF Northampton on Saturday at 11am. If you need to be judged, that's the place to be. PVCF Hadley will have a team WOD at 10am and Open Gym starting at 11am as per usual.

Tuesday, March 4th: Bench Press and "Aja"

marySean, Mary, and Temple.

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

1. 15-10-5 reps of calorie row and GHD sit-ups (sub: tuck crunches)

2. Two rounds of Ayn's shoulder stability series: scap pull-ups x 10, OH pull-aparts x 10, flyes x 10, lateral pull-aparts x 10, chest pulls x 10, scap push-ups x 10.

3. Bench press 3-2-2-2-1-1-1-1. Work up to a training max. (15 min)

4. Dips: max reps, then rest one minute. 70% of that effort, rest one minute. Then 60% of *that* effort. For instance, if you get 21 reps on your first set, do 15 (14.7 rounded up) on the next, and 9 on the last. Use assistance such that you can get at least 15 reps on the first set. (5 min)

5. "Aja" 21-15-9 reps for time of Front squats Knees-to-elbows

Level III: 155/108lbs Level II: 135/93lbs Level I: Six rounds not for time of 5 front squats and 5 hanging knee raises.

With time remaining, mobilize. Have fun!

Monday, February 24th: "Fitzcarraldo"

1. Review, as a group, elements of the pre-class dynamic flexibility warm-up. 2. 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)

3. "Fitzcarraldo"

AMRAP 3 Clean & jerks AMRAP 3 Pull-ups AMRAP 3 Burpee box jumps AMRAP 3 Wall balls AMRAP 3 Double-unders

Level III: 135/95lbs, C2B pull-ups, 24/20" box, 20/14lbs med ball Level II: 95/65lbs, 20" box, 20/14lbs med ball Level I: 3 x 5 muscle cleans, 3 x 10 ring rows, 3 x 10 burpees, 5 min double under practice. Rest as necessary between sets.

With time remaining, February mobilizations. Have fun!