Tuesday, November 5, 2013

Posted on: November 4th, 2013 by Vadim

 

Today is your last chance to sign up for the Olympic Weightlifting class that starts tonight. SIGN UP HERE.

 

Also, our weekly Rowing technique class is now on Tuesdays at 7:30pm. So, come over tonight and get your rowing technique dialed in!

 

We now have opened morning Foundations Program and added another evening time slot at 6:30pm, so get your friends started! The Foundations classes are limited to 6 people and the next 6:30am and 6:30pm cycles start November 11th. SIGN UP HERE.

 

Every 4 min for 4 rounds:
A1. Front squat @23X1 3-4 reps
A2. DB Powell raise @3010 8-10 reps
+
For time:
15 thrusters 95#/65#
10 CTB pull-ups
12 thrusters 115#/85#
15 CTB pull-ups
9 thrusters 135#/95#
20 CTB pull-ups

 

Rowd to CRASHBs pick drill. For more drills go to our rowing blog.

Monday, November 4, 2013

Posted on: November 3rd, 2013 by Vadim

 

The next Olympic Weightlifting cycle is starting tomorrow, Tuesday, November 5th and will go for 6 weeks! We are planning two levels this time around. Advanced level will meet on Tuesdays at 6:30pm and Saturdays at 10am - if you've done at least one cycle before or think you do have the basics down, that's your class! Beginner level will meet on Tuesdays at 7:30pm and Saturdays at 11am. Sign up here.

 

Every 3 min for 4 rounds:
A. Weighted dip @30X1, 5-7 reps
+
EMOM for 12 min
odd - 12 unbroken double unders + 8 handstand push-ups
even - 12 deadlifts 135#/95#
+
p1-p5
p1 - plate push 20 sec max effort
p2-p5 - rests
rotate through 5 times

 

Wall walks!
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Sunday, November 3, 2013

Posted on: November 3rd, 2013 by Vadim

 

Weekly Make-up Day: pick one of the workouts that you missed last week and do it, or practice the skill that you need to work the most on. Some of us are also doing the 2k row test to get on the rowing program, which begins next week! Join in the fun!

 

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Saturday, November 2, 2013

Posted on: November 1st, 2013 by Vadim

 

We have Taylor, Charlotte and Cara running this year's NYC Marathon on Sunday! Please join me in wishing them all the best!

 

Remember the last workout of the last Subway Series? Here we go...

 

"Cindy in a Boat"
5 rounds for time:
5 chest-to-bar pull-ups
10 hand release pushups
15 hang squat cleans 95#/65#
+
2000m row to finish

 

Friday, November 1, 2013

Posted on: October 31st, 2013 by Vadim

 

If you haven't seen our updated late fall schedule, our weekly Rowing class has now moved to 7:30pm on Tuesdays. If you want to participate in our "Rowd to CRASH-B" team training - do your 2k test now! If you don't know what I'm talking about, check our new Rowing blog. The weekly workouts are going to be posted there by Ryan, and the first week of training is already up!  Also, please note, that there will be no Gymnastics classes November 6th and 13th, because Dave is traveling those weeks.

 

Every 4 min for 5 rounds:
A1. Thruster 5 reps tough
A2. Legless rope climb 1 rep
+
For time:
40 db thrusters @20% of A1 with 3 burpees EMOM

 

Afterparty bonus workout from the mainsite:
Five rounds of:
15 Kettlebell burpees
2 Thrusters
1 Snatch

Post methods and loads for the kettlebell burpees, thrusters, and snatch to Tosh.0.

 

This is our new awesome warm-up! Just need to find the right music...

Thursday, October 31, 2013

Posted on: October 30th, 2013 by Vadim

 

The next Olympic Weightlifting cycle is starting next Tuesday, November 5th and will go for 6 weeks! There will be two levels this time around. Advanced level will meet on Tuesdays at 6:30pm and Saturdays at 10am - if you've done at least one cycle before or think you do have the basics down, that's your class! Beginner level will meet on Tuesdays at 7:30pm and Saturdays at 11am. Each class is limited to 9 people and last two cycles sold out, so don't delay and sign up here.

 

Every min for 10 rounds:
A. Hang power clean mid thigh + Hang power clean below knee
+
For time:
6 wall walks
15 toes to bar
75 double unders
18 toes to bar
50 double unders
21 toes to bar
6 wall walks
+
p1-p5:
p1 - row sprint 30 sec max effort
p2-p5 - rests
rotate through 4 times

 

Dave, Kettlebell Swing!
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Wednesday, October 30, 2013

Posted on: October 30th, 2013 by Vadim

 

Every 5 min for 4 rounds:
A1. DB OH walking lunges alternating arms per set; 8 steps
A2. amrap strict pull-ups
+
5 sets:
300m row
20 jump switching lunges
1 min FLR
rest 2 min

 

Halloween games!
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Tuesday, October 29, 2013

Posted on: October 28th, 2013 by Ryan

 

Introducing this years CFLIC Rowd to CRASH-Bs 2014!

 

As the temperature at long last begins to drop, rowers around the world turn their attention to the indoor sprint season, and to the biggest race of them all - the CRASH-B Sprints, held annually in Boston at BU's Agganis Arena in mid-February.

 

This year, we want to send a fast, strong contingent to race 2000m on the erg with thousands of other competitors in Boston. This will be an amazingly fun adventure for athletes of all sizes and experience levels.

 

There will also be racing possibilities closer to home (Bronx, Long Island) for anyone who wants to test themselves on a slightly smaller stage, or a tune up for the big show.

 

Our journey will start with a pre-test 2k (hooray, I know), and then a weekly program of three workouts to be completed at rowing class tuesday nights and on your own throughout the week. We'll track our progress on our own white board at the box and in our shiny new facebook group.

 

Whether you want to race or simply want to do some extra work to improve your cardiovascular endurance and times on the rower - join up! Now is the best time to take the plunge!

 

This is the start, attention!.....ROW!

 

Every 3 min for 4 rounds:
A. Close Grip Bench Press @30X1 3-4 reps
+
EMOM for 22 min
odd - 15 double unders + 6 ring dips
even - 7 burpees
+
GH raises @20X1, 6-8 reps x5, rest 1 min

 

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Monday, October 28, 2013

Posted on: October 28th, 2013 by Vadim

 

Every 4 min for 4 rounds:
A1. Back squat @30X1, 2-3 reps
A2. DB external rotation @3010, 4-6 reps
+
10 min @80%:
choose a self-selected (with coach) mono-structural element, a weightlifting element, and a gymnastics element with good turnover/cycle time for sustainability and constant movement
rest 5 min
10 min @80%:
same thing but different movements

 

Eddie, last reps of Grace!
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Sunday, October 27, 2013

Posted on: October 27th, 2013 by Vadim

 

Huge thanks to the volunteers and all the participants of Barbells for Boobs 2013! What a great day! And a great night to finish it off with the great Halloween Party!

 

5 rounds for time:
1 deficit handstand push-up
2 muscle-ups
5 squat cleans 135#/95#
400m run

 

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