Wednesday
01Jul
Notice: change in Bootcamp start date
Please note that the start date for the Summer Intro to Fitness Bootcamp has been moved back.
Sunday
14Jun
06/14/09 - Bootcamp Class - Push, Squat, Jump
Had a great morning over by the Jamaica Plain Pond pullup bars!
We had a little rain but we toughed it out and got the workout done in record time!
Warmup:
- Light stretching
- CA warmup
WOD:
Team based workout:
Team member one:
Sets of descending reps starting at 5,4,3,2,1
- pushups
- air squats
- jumping jacks
Team Member two:
- hold 10lbs (dumbell) overhead
So TM #1 does 5 reps of pushup, squat, jumping jacks while TM#2 holds a 10lb weight over head.
Then they switch places and TM#2 does 5 reps of each.
This continues all the way down to 1 rep of each set.
Cooldown:
- light stretching
Wednesday
10Jun
06/10/2009 - Run, push, squat
(Steve Rast at the CFNEQ, Photo Courtesy of Arianne d'Entremont)
- Dynamic warmup
Skill work:
- Air squat
WOD:
AMRAP in 10 mins
run 200m
5 pushups
10 air squats
Cooldown:
- Stretching
Sunday
07Jun
06/07/09 - KB Lifts and more JP Ball!
WOW! Awesome work today at the Mountain Strength Bootcamp!
We had a new JP Ball record of 24 seconds!
Congrats to Justin and Angie!
Warmup:
Skill Work:
- KB Front squat
- KB SDHP
- KB Push Press
WOD:
Done tag team style:
Team member one sprints 20' to KB #1 and does 10 front squats then runs back to start line and tags team member two. Team member two repeats and tags team member one.
Team member one sprints 40' to KB #2 and does 10 SDHP and then sprints back to tag team member two who reapeats.
Team Member one then sprints 20' to KB #1 and does 10 Push Presses and then sprints back to tag team member two who repeats.
Cool Down:
- 2 rounds of JP Ball
- New record of 24 seconds by Justin and Angie!
- Stretching
tagged 
Crossfit, Kettlebell, jamaica pond
Crossfit, Kettlebell, jamaica pond Wednesday
03Jun
6/03/09 - New Beginner's Class - 1/2 Tabata squats
This morning we started a new Beginner's 6 week morning session that will be running outdoors on Mon/Wed/Fri at 7am at Dugger Park in Medford, MA.
These work outs are scaled to the beginner's level and will be focusing on the basics of movement and methods of Crossfit.
We do not have barbells (yet) so we will be using dumbbells and kettlebells for the lifting part of the workouts.
If you are interested in attending please EMAIL me first to get the details and pricing for the class.
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Dynamic Warmup
Light jogging
Skill work: The Air Squat
WOD:
1/2 Tabata squat (focused on form, not intensity)
A tabata is 20 seconds of work followed by 10 seconds of rest for 8 rounds. Score is kept for the lowest number of squats done in the 20 seconds. Example: round 1 I do 10 squats, round 2 I do 8 squats, my score is 8.
A 1/2 tabata is for 4 rounds.
Post score to Comments.
Rich
tagged Crossfit
Crossfit