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Saturday, December 14th: "OK Eris"

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 (10 min)

3. "OK Eris" In teams of three, Bench press Calorie row

Competitors: bench press 30,000/18,000lbs. Row 450/300 cal. Break up the bench press and row as you like. CrossFitters: scale bench press to (Athlete A weight x 35) + (Athlete B weight x 35) + (Athlete C weight x 35). Row 300/240 cal. Novices: 10 x 3 bench press, resting 30-60 sec between sets. Then row 1000m.

Have fun!

Friday, December 13th: "Molly Millions"

Be sure to do your ten minutes of pre-class dynamic flexibility work IN REVERSE ORDER. 1. EMOM 20 minutes, 1 Turkish get-up. Alternate sides. Go heavy.

If you consider yourself adroit at TGUs, do 2 on the same side per minute.

If your TGU are still developing, don't worry about the clock. Practice technique for 20 min.

2. "Molly Millions" EOMOM 20 15 Wallballs 15 Shuttle runs @ 10m

Competitors: 30/20lbs medicine ball CrossFitters: 20/14lbs medicine ball Novices: EOMOM 12, 6 wallballs, 10 runs

Score is wallballs/runs. 150/150 beats the workout.

Have fun!

Thursday, December 12th: Strength Cycle III, Week 3, 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 5-3-1+ (75-85-95% of your 1RM) Press 5-3-1+ (75-85-95% of your 1RM)

3. Conditioning: Competitors: "Jeanne d'Arc" For time: 9-6-3 hang cleans @ 185/130lbs, superset with 3-2-1 legless rope climbs, 15'.

CrossFitters: "Joan" AMRAP in 50 seconds of overhead squats (if you get to 21 before time is up, move on to pull-ups) AMRAP in 50 seconds of pull-ups (if you get to 21 before time is up, move on to OHS) AMRAP in 40 seconds of overhead squats (to 15, etc.) AMRAP in 40 seconds of pull-ups (to 15, etc.) AMRAP in 30 seconds of overhead squats (to 9, etc.) AMRAP in 30 seconds of pull-ups (to 9)

Novices: 15-10-5 reps not for time of overhead (or front) squats and pull-ups

Have fun!

Wednesday, December 11th: Shankle Complex and "Gracie Mansion"

hotchoc2More from the Hot Chocolate 5K: Sean, Gabs, Aaron, Jahnna, Liz, and Brian.

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

1. Competitors and CrossFitters familiar with all the elements of the Shankle 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 Shankle complex: review clean deadlift, hang clean pulls, power clean, front squat, push press and push jerk.

2. Competitors and CrossFitters : the Shankle complex. 1 clean deadlift, 3 clean pulls from high hang, 1 hang clean, 2 split jerks. Six efforts, going up in weight each set. CrossFitters, if your squat clean is ugly, power clean then front squat. If you don't know the split jerk, push jerk. (25 min)

Novices: the Shawshank complex. Deadlift + 2 hang muscle cleans + front squat + push press + push jerk (or push press, as directed by instructor).

3. "Gracie Mansion" AMRAP 2 double-unders (if you get to 75, move on to...) AMRAP 2 power clean and push jerk (if you get to 15, move on to...) AMRAP 1:30 double-unders (if you get to 50, move on to...) AMRAP 1:30 power clean and push jerk (if you get to 10, move on to...) AMRAP 1 double-unders (if you get to 25, move on to...) AMRAP 1 power clean and push jerk (if you get to 5, stop.)

Competitors: 155/108lbs CrossFitters: 135/95lbs or 60% of your 1RM c&j

Your goal is 150 double-unders and 30 clean and jerks < 9:00. If you finish, your score is your time. If not, score is double-unders/power clean & push jerk.

Novices: 10 x 3 muscle cleans and push press, resting 30 sec between efforts. Then practice double-unders for 5 minutes.

Have fun!

Tuesday, December 10th: "Gayle Bedeker"

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 (10 min)

2. "Gayle Bedeker" AMRAP 5 10 Kettlebell swings 10 Sit-ups AMRAP 5 10 Strict pull-ups 10 Box jumps AMRAP 5 10 Toes-to-bar 10 Walking lunges AMRAP 5 10 Burpees 20 second forearm plank

Competitors: 70/53lbs kettlebells, GHD sit-ups, 30/24" box, 12" box for L-sit CrossFitters: 53/35lbs kettlebells, GHD sit-ups or tuck crunches, 24/20" box Novices: Three rounds of 10 kettbell swings, 10 sit-ups, 10 pull-ups, 10 walking lunges

You can start at any of the four AMRAPs (or as directed by instructor) and cycle through them in order. There is no break between AMRAPs. Score is total reps. Have fun!

3. Do your December mobilizations!

Monday, December 9th: Strength Cycle III, Week 3, Day A

5kMina, Tiffany, Jeff, Andrea, Ryan, Lois, Liz, Lou, Lisa, Adri, Jen, and Karen representing at the 2013 Hot Chocolate Run for Safe Passage.

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 5-3-1+ (75-85-95% of your W1RM) Bench press 5-3-1+ (75-85-95% 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!

Remember, we've got some new classes starting tomorrow. At PVCF Hadley: Open Gym from 7-9am M-W-F (no 7:30 WOD). At PVCF Northampton: evening classes are now 4:15, 5:30, and 6:45. Enjoy!

Saturday, December 7th: "Mr. Grumpy Bear"

aynjonesAyn and Jones.

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 (10 min)

3. Technique review: "Mr. Grumpy Bear" barbell complex

4. "Mr. Grumpy Bear" In teams of three, AMRAP 20 Row 250m Mr. Grumpy Bear complex (deadlift x 2, hang power clean x 2, thruster x 2, behind-the-neck thruster x 2) x 2 15 Toes-to-bar

Competitors: 135/95lbs CrossFitters: 105/78lbs Novices: 15 bear complexes superset with 5 butterfly sit-ups. Then row 1000m.

Happy birthday, Perrin!

Friday, December 6th: Strength Cycle III, Week 2, Day B

arlie2Arlie C. beat "Papa Gene's Blues" with a perfect score of 130/130. Nice work!

1. Skill practice: EOMOM 8, odd minutes: 1 wall walk, even minutes: 8 kettlebell cleans or one-handed swings (4/arm)

2. Strength Deadlift 3-3-3+ (70-80-90% of your W1RM) Press 3-3-3+ (70-80-90% of your W1RM)

3. Conditioning: Competitors: "Jeanne d'Arc" For time: 9-6-3 hang cleans @ 185/130lbs, superset with 3-2-1 legless rope climbs, 15'.

CrossFitters: "Joan" AMRAP in 50 seconds of overhead squats (if you get to 21 before time is up, move on to pull-ups) AMRAP in 50 seconds of pull-ups (if you get to 21 before time is up, move on to OHS) AMRAP in 40 seconds of overhead squats (to 15, etc.) AMRAP in 40 seconds of pull-ups (to 15, etc.) AMRAP in 30 seconds of overhead squats (to 9, etc.) AMRAP in 30 seconds of pull-ups (to 9)

Novices: 15-10-5 reps not for time of overhead (or front) squats and pull-ups

Have fun!

Thursday, December 5th: "Papa Gene's Blues"

chelseamChelsea M.

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 (10 min)

2. Run prep (5 min)

3. "Papa Gene's Blues" EOMOM 20 Odd minutes: 10m Shuttle runs Even minutes: Push-ups

Competitors: 4-6-8-10-12-14-16-18-20-22 reps

CrossFitters: 2-4-6-8-10-12-14-16-18-20 reps

Novices: 1-2-3-4-5-6-7-8 reps, not against the clock.

Score is total runs/total push-ups completed. Competitors beat this workout with 132/132. CrossFitters 110/110. Novices work to completion.

3. With time remaining, MOBILIZE.

Have fun!

Wednesday, December 4th: "Uncle Bob Pollard" and New Mobilizations

It's getting cold outside! Not to worry, 2013 PVCF hoodies are available for pre-order! Don't miss this opportunity as we are doing one limited edition batch! Make sure Ryan in Hadley knows your size and quantity by this Friday, December 6th, at 6:00 pm. Feel free to contact him by email at ryan@pioneervalleycrossfit.com. The sweatshirts are unisex and come in S, M, L and XL. The cost per sweatshirt is $50. You may pay in advance or at the time of pickup.

Member sweatshirts come in charcoal and will read "Athlete" on the back.

Check out Ayn rocking the new edition hoodie in the pics below!

hoodie Like this, only charcoal gray.

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

1. Technique review: the tuck crunch and the GHD sit-up (at instructor discretion)

2. "Uncle Bob Pollard" Three rounds for time of 50 Double-unders 30 Kettlebell swings 25 Sit-ups 20 Pull-ups

Competitors: 70/53lbs kettlebells (American swings), GHD sit-ups, C2B pull-ups CrossFitters: 53/35lbs kettlebells (American or Russian swings), GHD sit-ups or tuck crunches Novices: 3 x 10 Russian kettlebell swings, 3 x 10 sit-ups, 3 x 10 pull-ups, resting 30-60 sec between each set.

If your double-unders are still developing, two minutes each round practicing. 23 min. cut-off

3. December mobilizations: * Overhead tissue smash (option 1 - pg 255 of "Becoming a Supple Leopard" for those playing along at home) * Double lacrosse ball smash (pg 284) - if we run out of lacrosse balls, PVC pipe on bottom will do * Banded hip single-leg squat (pg 330) * Reverse ballerina (pg 337)

Have fun!

Tuesday, December 3rd: Strength Cycle III, Week 2, Day A

jeffkJeff K.

1. Skill practice: EOMOM 8, 10 thrusters (45/33) on odd minutes, 15 sec L-sit on even.

2. Strength Front squat 3-3-3+ (70-80-90% of your W1RM) Bench press 3-3-3+ (70-80-90% 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: “Power Elizabeth”

Competitors: 21-15-9 reps for time of power cleans (135/95lbs) and ring dips. Penalty of one burpee for every second over 6 minutes. CrossFitters: 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!

Monday, December 2nd: Snatch Day and "I Am a Scientist"

dredDre D.

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

1. 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)

2. 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. "I Am a Scientist" Row 4 minutes for max calories AMRAP 4 of double-unders AMRAP 4 of muscle-ups

Competitors and CrossFitters: as rx'd

Heats start every five minutes. Record cal/DU/MU. If you don’t have muscle-ups, do pull-ups.

Novices: 4 min row, 3 min double-under practice, 2 min pull-ups or ring rows.

Have fun!

Policy Notice

Please remember that PVCF policy requires a 30 day written notice to put your membership on hold or to cancel membership. Students, I'm looking at you! If you're going home for the semester break and wish to put your membership on hold, email sarah@pioneervalleycrossfit.com post haste!

Sunday, December 1st: "Krampus Kommt"

joshuarJoshua R.

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

1. 21-15-9 reps of calorie row and GHD sit-ups (sub: tuck crunches) (5 min)

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. (5 min)

3. "Krampus Kommt" Every other minute on the minute for 20 minutes:

Odd minutes: deadlift x 3 Even minutes: L-sit

Competitors: 315/220lbs, 15 sec L-sit w/ feet above 12" box

CrossFitters: 225/155lbs, 10 sec L-sit

Novices: 10 x 3 deadlifts superset with tuck sits, not for time.

Have fun, and remember, KRAMPUS IS COMING!

Saturday, November 30th: "Linda Blair"

thanksgivingwodThanksgiving WOD in Hadley.

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

1. Warm-up D: 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 (10 min)

2. Technique review: the muscle clean and push press, the power clean and push jerk.

3. "Linda Blair" 10-9-8-7-6-5-4-3-2-1 reps for time of Back squats Power cleans Push jerks

Competitors: squat 225/150lbs, power clean 135/95lbs, push jerk 135/95lbs

CrossFitters: squat 185/125lbs, power clean 115/83lbs, push jerk 115/83lbs

Novices: 10-8-6-4-2 reps not for time of back squat, muscle clean, and push press. Weight TBD.

Teams of two or three. Set up three bars. Athletes rotate to next exercise when everyone's finished assigned reps at their current station. Have fun!

Friday, November 29th: "Tabata One Other Thing "

goofs"Tag Team FGB" was serious work.

Remember, classes today (Friday) are 8am and 6pm in Northampton, and 9am and 5pm in Hadley.

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

1. EMOM for twenty minutes, do a Turkish get-up.

2. "Tabata One Other Thing "

Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are double-unders. There is no rest between exercises. Score is total pull-ups/total push-ups/total sit-ups/total double-unders.

Competitors and CrossFitters: as rx'd.

Novices: 3-4 pull-ups and push-ups per interval. 5 sit-ups per interval. Go nuts on the double-unders :)

Have fun!

Thursday, November 28th: "TAG TEAM FIGHT GONE BAD"

1. Review, as a group, the elements of the pre-class dynamic warm-up. 2. Movement specific warm-up: do reps at each station.

3. "TAG TEAM FIGHT GONE BAD" Teams of two, working two minutes for max reps at each of the following stations: Wallballs Muscle cleans Box jumps Push Press Row (calories)

Rest for two minutes and then repeat for a total of three rounds. Teams may partition work by reps or time. Score is team's total reps for all three rounds. This is a customized version of FGB. The sumo deadlift high pull has been replaced by the muscle clean, because the MC has greater tranferability, and is less likely to be executed poorly in pursuit of more reps. Also, for reasons of safety, we discourage rebounding on box jumps. If you regularly score over 350 on traditional FGB, try today's Competitor level.

Competitors: Wallballs @ 30/20lbs, muscle cleans @ 95/65lbs, box jumps @ 24/20", push press @ 95/65lbs CrossFitters: wallballs @ 20/14lbs, muscle cleans @ 75/55lbs, box jumps @ 20", push press @ 75/55lbs Novices: three rounds not for time of 2 x 5 wallballs, 2 x 5 muscle cleans, 2 x 5 box jumps, 2 x 5 strict press, row 10 calories. Scale weight as appropriate. Work on performing perfect mechanics consistently.

Remember, class times for Friday are 8am and 6pm in Noho, 9am and 5pm in Hadley. Have fun and enjoy your holiday!

Wednesday, November 27th: Strength Cycle III, Week 1, Day B

maryanneandsamMary Anne and Sam.

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

IF YOU COMPLETED LAST MONTH'S CYCLE, add 10lbs to your deadlift 1RM (NOT working 1RM, your actual [or estimated] 1RM), and 5lbs to your press. Then calculate your weights for this month, taking 90% of that number as your WORKING 1RM (W1RM). All percentage calculations will be based on this number, NOT your actual 1RM.

Or feel free to repeat your numbers from last month and seek to improve your rep maxes.

IF YOU HAVEN'T COMPLETED a 5-3-1 CYCLE YET AND HAVE NO 1RMs, BUT HAVE EXPERIENCE WITH THESE LIFTS: today do five sets of five (5-5-5-5-5), working up to a best set of five. We'll call that your five rep max (5RM), and we can use that to determine an estimated one rep max (E1RM) with this formula: weight x reps x .0333 + weight = E1RM. For instance, if you work you work up to 205lbs for five reps on the deadlift, multiply 205 x 5 x .0333 + 205 = and E1RM of 239 (round to the nearest 5 or 10lbs is fine). You would then take 90% of that figure to get your Wendler numbers for next week.

IF YOU ARE NEW TO THESE LIFTS, don't worry about percentages this month. This week, do six sets of five, going up in small increments each set. Think about what you're doing and groove good motor patterns.

1. Strength Deadlift 5-5-5+ (65-75-85%) Press 5-5-5+ (65-75-85%)

2. Conditioning: "Joan" 21-15-9 reps for time of Overhead squats 95/65lbs Pull-ups

Competitors: as rx'd. Penalty of one burpee for every second over four minutes (50 max). CrossFitters: AMRAP in 50 seconds of overhead squats (if you get to 21 before time is up, move on to pull-ups) AMRAP in 50 seconds of pull-ups (if you get to 21 before time is up, move on to OHS) AMRAP in 40 seconds of overhead squats (to 15, etc.) AMRAP in 40 seconds of pull-ups (to 15, etc.) AMRAP in 30 seconds of overhead squats (to 9, etc.) AMRAP in 30 seconds of pull-ups (to 9)

If you've worked out the last two (or heavens forbid) three days straight, sub GHS sit-ups or tuck crunches for the pull-ups. If you're not cleared for OHS, do front squats.

Novices: 15-10-5 reps not for time of overhead (or front) squats and pull-ups

Have fun!

REMEMBER! One WOD on Thanksgiving, 9am in Hadley. On Black Friday, 8am and 6pm in Noho, and 9am and 5pm in Hadley.

Tuesday, November 26th: "You're Married to the Sea"

8amcrew8am Noho crew.

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

2. "You're Married to the Sea" Row 20 minutes for max distance.

Competitors and CrossFitters: as rx'd.

Novices: row for 10 minutes.

3. Foam roll 20 minutes

4. November mobilizations.

Have fun!

HOLIDAY SCHEDULE! Thursday (Thanksgiving): WOD at 9am in Hadley. All other classes canceled. (Black) Friday: Northampton: 8am and 6pm. Hadley: 9am. and 5pm.