Tuesday · 06.07.16

Masters’ Mindset
Today we focus purely on conditioning and stamina, while giving the shoulders a rest. Steer clear of any shoulder intensive training today.

All Athletes
Tempo Row
3 Rounds of :20 seconds slow, :20 seconds medium, :20 seconds medium/fast.
After each round, complete (not for time)
5 Slow Dowel Good Mornings
5 Slow Dowel Back Squats
5 Walkouts*
5 Spidermans each leg

*Walkout:
Sumo style base to start (wide feet). Aiming to keep your back as flat as you can, bring your hands down to the floor in front of you and slowly palm your way to a pushup position. Get one pushup, and then palm you way backwards back to your full standing position. The more narrow the feet, the more aggressive the stretch is on the hamstrings.

Mobility
Hamstring mash with lacrosse ball (1:00 each hamstring)
Start high towards the glutes, and extend/flex your knee as you work closer down to the knee.

Banded Hamstring Stretch - 1:00 each side

Couch Stretch - 1:00 each side

+ Ages 40-44, 45-49, 50-54

2016 Games Masters

1) Pre-Conditioning Primer
Today's workout is a high-output "Fran" like workout. In order to go to that level, we need to prime not only our movements but our energy systems for the workout ahead. We want to come out of the gates at a high-intensity from 3-2-1 Go, which means we need to go there in our warmup. Getting there and feeling that intensity "turns on" the Central Nervous System and prepares it to function at a higher level - you will perform better by doing this.

3 Rounds, building in intensity:
2 Power Cleans, 4 Burpees, 2 Power Cleans

After building up to your working weight today, perform 3 rounds of above.
The first round should be a feel-through, of the transitions. What it feels like to go directly into burpees, and then directly back to the barbell.
The second round should be at 85% perceived effort. Fast, but not "race pace" yet.
The third round should be the pace you plan on doing in the workout today.
Rest 3-4 minutes after completion, then begin the full workout.

1) Conditioning
"Black and Blue"
5 Rounds:
10 Power Cleans (135/95)
10 Burpees

This is a classic CrossFit New England benchmark, and a great test of short-to-midrange stamina. To start, let's choose a weight that we know for sure we can get 20 reps unbroken with. The first set needs to be unbroken - all 10 power cleans. Stimulus today is to be able to take hold of that bar, and hang on for 10 reps on call.

On the cleans, it pays very well to do touch and go here. Practice racking the barbell on the shoulders (not the wrists), and then regripping on the descent down for the following rep. On these cleans, aim for consistent sets across all sets. It's great if we can go touch and go for full sets on the first three rounds, but if we are down to singles towards the end of rounds 4 and 5, we will lose all that time we gained. Before reaching absolutely failure on your grip, change to 5-5 as you see fit. By the time this sets in however, know that you will be past the half-way mark of the workout. This isn't a workout where you can make-up much time in. Go hard from the onset.

On the burpees, hold back your pace a touch here. We talk about breathing burpees - catch a small breath at the top of each rep. Consider these a breather from the power cleans. It's not a sprint, but you're moving. Be able to complete that 10th burpee and get your hands right back on the bar for power cleans. Practice your cadence out beforehand, and focus on your breathing on the burpees.

2) Midline
3 Rounds, Not For Time:
10 Romanian Deadlifts (moderate weight)
20 GHD Sit-Ups
100 Meter Farmer's Carry (2 x 70/53lb KB's)

Romanian Deadlifts
Deadlift the bar to the hang position, and with a slight bend in the knee, lower the weight to below the knee but do not touch the ground. Come as close as you can to the ground, all while maintaining your lumbar curve. Body positioning is very similar to a "stiff-legged deadlift", but the bar does not make contact with the ground.
Excellent movement for training hamstring and lower back strength. Keep the weight moderate - all 10 reps should be unbroken for all three sets. Focus on your technique here - going heavier and losing lumbar or using legs defeats the purpose.

3) Bike Conditioning
3 Rounds: 1:00 on, 1:00 off
Directly into:
4 Rounds: :40s on, :40s off
Directly into:
5 Rounds: 20s on, :20s off

If you keep the clock running, it will look like this:
0:00-6:00 - 1:00 Intervals
6:00-11:20 - :40s Intervals
11:20-14:40 - :20s Intervals

4) Bulletproofing
Lacrosse Ball Myofascial Release - Hamstring (1:00 each side)
Sit on a box or a bench, and place a lacrosse ball high on the hamstring (towards the glutes). Extend and flex your knee to mobilize the hamstring, and search for tight areas along that attachment point to your glutes.

Banded Hamstring Stretch - 1:00 each side
After mobilizing, stretch out the tissue.


2017 Regional/Open Athletes

1) Pre-Conditioning Primer
Today's workout is a high-output "Fran" like workout. In order to go to that level, we need to prime not only our movements but our energy systems for the workout ahead. We want to come out of the gates at a high-intensity from 3-2-1 Go, which means we need to go there in our warmup. Getting there and feeling that intensity "turns on" the Central Nervous System and prepares it to function at a higher level - you will perform better by doing this.

3 Rounds, building in intensity:
2 Power Cleans, 4 Burpees, 2 Power Cleans

After building up to your working weight today, perform 3 rounds of above. The first round should be a feel-through, of the transitions. What it feels like to go directly into burpees, and then directly back to the barbell. The second round should be at 85% perceived effort. Fast, but not "race pace" yet. The third round should be the pace you plan on doing in the workout today.

Rest 3-4 minutes after completion, then begin the full workout.

1) Conditioning
"Black and Blue"
5 Rounds:
10 Power Cleans (135/95)
10 Burpees

This is a classic CrossFit New England benchmark, and a great test of short-to-midrange stamina. To start, let's choose a weight that we know for sure we can get 20 reps unbroken with. The first set needs to be unbroken - all 10 power cleans. Stimulus today is to be able to take hold of that bar, and hang on for 10 reps on call.

On the cleans, it pays very well to do touch and go here. Practice racking the barbell on the shoulders (not the wrists), and then regripping on the descent down for the following rep. On these cleans, aim for consistent sets across all sets. It's great if we can go touch and go for full sets on the first three rounds, but if we are down to singles towards the end of rounds 4 and 5, we will lose all that time we gained. Before reaching absolutely failure on your grip, change to 5-5 as you see fit. By the time this sets in however, know that you will be past the half-way mark of the workout. This isn't a workout where you can make-up much time in. Go hard from the onset.

On the burpees, hold back your pace a touch here. We talk about breathing burpees - catch a small breath at the top of each rep. Consider these a breather from the power cleans. It's not a sprint, but you're moving. Be able to complete that 10th burpee and get your hands right back on the bar for power cleans. Practice your cadence out beforehand, and focus on your breathing on the burpees.

2) Midline
3 Rounds, Not For Time:
10 Romanian Deadlifts (moderate weight)
20 GHD Sit-Ups
100 Meter Farmer's Carry (2 x 70/53lb KB's)

3) Bulletproofing
Lacrosse Ball Myofascial Release - Hamstring (1:00 each side)
Sit on a box or a bench, and place a lacrosse ball high on the hamstring (towards the glutes). Extend and flex your knee to mobilize the hamstring, and search for tight areas along that attachment point to your glutes.

Banded Hamstring Stretch - 1:00 each side
After mobilizing, stretch out the tissue.

+ Ages 55-59

2016 Games Masters

1) Pre-Conditioning Primer
Today's workout is a high-output "Fran" like workout. In order to go to that level, we need to prime not only our movements but our energy systems for the workout ahead. We want to come out of the gates at a high-intensity from 3-2-1 Go, which means we need to go there in our warmup. Getting there and feeling that intensity "turns on" the Central Nervous System and prepares it to function at a higher level - you will perform better by doing this.

3 Rounds, building in intensity:
2 Power Cleans, 4 Burpees, 2 Power Cleans

After building up to your working weight today, perform 3 rounds of above.
The first round should be a feel-through, of the transitions. What it feels like to go directly into burpees, and then directly back to the barbell.
The second round should be at 85% perceived effort. Fast, but not "race pace" yet.
The third round should be the pace you plan on doing in the workout today.
Rest 3-4 minutes after completion, then begin the full workout.

1) Conditioning
"Black and Blue"
5 Rounds:
10 Power Cleans (115/80)
10 Burpees

This is a classic CrossFit New England benchmark, and a great test of short-to-midrange stamina. To start, let's choose a weight that we know for sure we can get 20 reps unbroken with. The first set needs to be unbroken - all 10 power cleans. Stimulus today is to be able to take hold of that bar, and hang on for 10 reps on call.

On the cleans, it pays very well to do touch and go here. Practice racking the barbell on the shoulders (not the wrists), and then regripping on the descent down for the following rep. On these cleans, aim for consistent sets across all sets. It's great if we can go touch and go for full sets on the first three rounds, but if we are down to singles towards the end of rounds 4 and 5, we will lose all that time we gained. Before reaching absolutely failure on your grip, change to 5-5 as you see fit. By the time this sets in however, know that you will be past the half-way mark of the workout. This isn't a workout where you can make-up much time in. Go hard from the onset.

On the burpees, hold back your pace a touch here. We talk about breathing burpees - catch a small breath at the top of each rep. Consider these a breather from the power cleans. It's not a sprint, but you're moving. Be able to complete that 10th burpee and get your hands right back on the bar for power cleans. Practice your cadence out beforehand, and focus on your breathing on the burpees.

2) Midline
3 Rounds, Not For Time:
10 Romanian Deadlifts (moderate weight)
20 GHD Sit-Ups
100 Meter Farmer's Carry (2 x 70/53lb KB's)

Romanian Deadlifts
Deadlift the bar to the hang position, and with a slight bend in the knee, lower the weight to below the knee but do not touch the ground. Come as close as you can to the ground, all while maintaining your lumbar curve. Body positioning is very similar to a "stiff-legged deadlift", but the bar does not make contact with the ground.
Excellent movement for training hamstring and lower back strength. Keep the weight moderate - all 10 reps should be unbroken for all three sets. Focus on your technique here - going heavier and losing lumbar or using legs defeats the purpose.

3) Bike Conditioning
3 Rounds: 1:00 on, 1:00 off
Directly into:
4 Rounds: :40s on, :40s off
Directly into:
5 Rounds: 20s on, :20s off

If you keep the clock running, it will look like this:
0:00-6:00 - 1:00 Intervals
6:00-11:20 - :40s Intervals
11:20-14:40 - :20s Intervals

4) Bulletproofing
Lacrosse Ball Myofascial Release - Hamstring (1:00 each side)
Sit on a box or a bench, and place a lacrosse ball high on the hamstring (towards the glutes). Extend and flex your knee to mobilize the hamstring, and search for tight areas along that attachment point to your glutes.

Banded Hamstring Stretch - 1:00 each side
After mobilizing, stretch out the tissue.


2017 Regional/Open Athletes

1) Pre-Conditioning Primer
Today's workout is a high-output "Fran" like workout. In order to go to that level, we need to prime not only our movements but our energy systems for the workout ahead. We want to come out of the gates at a high-intensity from 3-2-1 Go, which means we need to go there in our warmup. Getting there and feeling that intensity "turns on" the Central Nervous System and prepares it to function at a higher level - you will perform better by doing this.

3 Rounds, building in intensity:
2 Power Cleans, 4 Burpees, 2 Power Cleans

After building up to your working weight today, perform 3 rounds of above. The first round should be a feel-through, of the transitions. What it feels like to go directly into burpees, and then directly back to the barbell. The second round should be at 85% perceived effort. Fast, but not "race pace" yet. The third round should be the pace you plan on doing in the workout today.

Rest 3-4 minutes after completion, then begin the full workout.

1) Conditioning
"Black and Blue"
5 Rounds:
10 Power Cleans (115/80)
10 Burpees

This is a classic CrossFit New England benchmark, and a great test of short-to-midrange stamina. To start, let's choose a weight that we know for sure we can get 20 reps unbroken with. The first set needs to be unbroken - all 10 power cleans. Stimulus today is to be able to take hold of that bar, and hang on for 10 reps on call.

On the cleans, it pays very well to do touch and go here. Practice racking the barbell on the shoulders (not the wrists), and then regripping on the descent down for the following rep. On these cleans, aim for consistent sets across all sets. It's great if we can go touch and go for full sets on the first three rounds, but if we are down to singles towards the end of rounds 4 and 5, we will lose all that time we gained. Before reaching absolutely failure on your grip, change to 5-5 as you see fit. By the time this sets in however, know that you will be past the half-way mark of the workout. This isn't a workout where you can make-up much time in. Go hard from the onset.

On the burpees, hold back your pace a touch here. We talk about breathing burpees - catch a small breath at the top of each rep. Consider these a breather from the power cleans. It's not a sprint, but you're moving. Be able to complete that 10th burpee and get your hands right back on the bar for power cleans. Practice your cadence out beforehand, and focus on your breathing on the burpees.

2) Midline
3 Rounds, Not For Time:
10 Romanian Deadlifts (moderate weight)
20 GHD Sit-Ups
100 Meter Farmer's Carry (2 x 70/53lb KB's)

3) Bulletproofing
Lacrosse Ball Myofascial Release - Hamstring (1:00 each side)
Sit on a box or a bench, and place a lacrosse ball high on the hamstring (towards the glutes). Extend and flex your knee to mobilize the hamstring, and search for tight areas along that attachment point to your glutes.

Banded Hamstring Stretch - 1:00 each side
After mobilizing, stretch out the tissue.

+ Ages 60+

2016 Games Masters

1) Pre-Conditioning Primer
Today's workout is a high-output "Fran" like workout. In order to go to that level, we need to prime not only our movements but our energy systems for the workout ahead. We want to come out of the gates at a high-intensity from 3-2-1 Go, which means we need to go there in our warmup. Getting there and feeling that intensity "turns on" the Central Nervous System and prepares it to function at a higher level - you will perform better by doing this.

3 Rounds, building in intensity:
2 Power Cleans, 4 Burpees, 2 Power Cleans

After building up to your working weight today, perform 3 rounds of above.
The first round should be a feel-through, of the transitions. What it feels like to go directly into burpees, and then directly back to the barbell.
The second round should be at 85% perceived effort. Fast, but not "race pace" yet.
The third round should be the pace you plan on doing in the workout today.
Rest 3-4 minutes after completion, then begin the full workout.

1) Conditioning
"Black and Blue"
5 Rounds:
10 Power Cleans (95/65)
10 Burpees

This is a classic CrossFit New England benchmark, and a great test of short-to-midrange stamina. To start, let's choose a weight that we know for sure we can get 20 reps unbroken with. The first set needs to be unbroken - all 10 power cleans. Stimulus today is to be able to take hold of that bar, and hang on for 10 reps on call.

On the cleans, it pays very well to do touch and go here. Practice racking the barbell on the shoulders (not the wrists), and then regripping on the descent down for the following rep. On these cleans, aim for consistent sets across all sets. It's great if we can go touch and go for full sets on the first three rounds, but if we are down to singles towards the end of rounds 4 and 5, we will lose all that time we gained. Before reaching absolutely failure on your grip, change to 5-5 as you see fit. By the time this sets in however, know that you will be past the half-way mark of the workout. This isn't a workout where you can make-up much time in. Go hard from the onset.

On the burpees, hold back your pace a touch here. We talk about breathing burpees - catch a small breath at the top of each rep. Consider these a breather from the power cleans. It's not a sprint, but you're moving. Be able to complete that 10th burpee and get your hands right back on the bar for power cleans. Practice your cadence out beforehand, and focus on your breathing on the burpees.

2) Midline
3 Rounds, Not For Time:
10 Romanian Deadlifts (moderate weight)
20 GHD Sit-Ups
100 Meter Farmer's Carry (2 x 53/35lb KB's)

Romanian Deadlifts
Deadlift the bar to the hang position, and with a slight bend in the knee, lower the weight to below the knee but do not touch the ground. Come as close as you can to the ground, all while maintaining your lumbar curve. Body positioning is very similar to a "stiff-legged deadlift", but the bar does not make contact with the ground.
Excellent movement for training hamstring and lower back strength. Keep the weight moderate - all 10 reps should be unbroken for all three sets. Focus on your technique here - going heavier and losing lumbar or using legs defeats the purpose.

3) Bike Conditioning
3 Rounds: 1:00 on, 1:00 off
Directly into:
4 Rounds: :40s on, :40s off
Directly into:
5 Rounds: 20s on, :20s off

If you keep the clock running, it will look like this:
0:00-6:00 - 1:00 Intervals
6:00-11:20 - :40s Intervals
11:20-14:40 - :20s Intervals

4) Bulletproofing
Lacrosse Ball Myofascial Release - Hamstring (1:00 each side)
Sit on a box or a bench, and place a lacrosse ball high on the hamstring (towards the glutes). Extend and flex your knee to mobilize the hamstring, and search for tight areas along that attachment point to your glutes.

Banded Hamstring Stretch - 1:00 each side
After mobilizing, stretch out the tissue.


2017 Regional/Open Athletes

1) Pre-Conditioning Primer
Today's workout is a high-output "Fran" like workout. In order to go to that level, we need to prime not only our movements but our energy systems for the workout ahead. We want to come out of the gates at a high-intensity from 3-2-1 Go, which means we need to go there in our warmup. Getting there and feeling that intensity "turns on" the Central Nervous System and prepares it to function at a higher level - you will perform better by doing this.

3 Rounds, building in intensity:
2 Power Cleans, 4 Burpees, 2 Power Cleans

After building up to your working weight today, perform 3 rounds of above. The first round should be a feel-through, of the transitions. What it feels like to go directly into burpees, and then directly back to the barbell. The second round should be at 85% perceived effort. Fast, but not "race pace" yet. The third round should be the pace you plan on doing in the workout today.

Rest 3-4 minutes after completion, then begin the full workout.

1) Conditioning
"Black and Blue"
5 Rounds:
10 Power Cleans (95/65)
10 Burpees

This is a classic CrossFit New England benchmark, and a great test of short-to-midrange stamina. To start, let's choose a weight that we know for sure we can get 20 reps unbroken with. The first set needs to be unbroken - all 10 power cleans. Stimulus today is to be able to take hold of that bar, and hang on for 10 reps on call.

On the cleans, it pays very well to do touch and go here. Practice racking the barbell on the shoulders (not the wrists), and then regripping on the descent down for the following rep. On these cleans, aim for consistent sets across all sets. It's great if we can go touch and go for full sets on the first three rounds, but if we are down to singles towards the end of rounds 4 and 5, we will lose all that time we gained. Before reaching absolutely failure on your grip, change to 5-5 as you see fit. By the time this sets in however, know that you will be past the half-way mark of the workout. This isn't a workout where you can make-up much time in. Go hard from the onset.

On the burpees, hold back your pace a touch here. We talk about breathing burpees - catch a small breath at the top of each rep. Consider these a breather from the power cleans. It's not a sprint, but you're moving. Be able to complete that 10th burpee and get your hands right back on the bar for power cleans. Practice your cadence out beforehand, and focus on your breathing on the burpees.

2) Midline
3 Rounds, Not For Time:
10 Romanian Deadlifts (moderate weight)
20 GHD Sit-Ups
100 Meter Farmer's Carry (2 x 53/35lb KB's)

3) Bulletproofing
Lacrosse Ball Myofascial Release - Hamstring (1:00 each side)
Sit on a box or a bench, and place a lacrosse ball high on the hamstring (towards the glutes). Extend and flex your knee to mobilize the hamstring, and search for tight areas along that attachment point to your glutes.

Banded Hamstring Stretch - 1:00 each side
After mobilizing, stretch out the tissue.