Tuesday, October 16th, 2018 WOD

TeeHee #PhotoOp

3×6 of:
HS Leg Switches
*rest 90 sec*
*rest 90 sec*

2 sets of:
10 Wall Runs
5 KB OH Drops
10 T2B
5 HSPU (hardest level from skill wk)


AMRAP 9 minutes
5 DB Hang Squat Clean (55/40)
10 Alt. Renegade Row
5 Box Jumps (30/24)

L3: 50/35, 30/24
L2: 45/30, 24/20
L1: 40/25, 24/20

Monday, October 15th, 2018 WOD


As deserved and should be recognized, our October Member of the Month is Russ Herndon. He’s The Morning Governor who helps build the Community each class he attends. Send your love to Russ next time to see him!

I have always been an active person. Growing up I played the usual organized sports. A couple of seasons of soccer, a season of baseball and one of basketball but to be honest I was not athletically gifted, so by the time I got to high school I was pretty much done with all of that. In the years that followed, I would run occasionally but most of my exercise came from hiking, backpacking and spending time walking through the woods. I came to the gym later in life, starting to work out routinely when I was around 29 or 30 years old. Once I discovered the health benefits and how good it made me feel, I was hooked. I have been working out pretty much religiously ever since.

I had heard of CrossFit, but never had much of an interest in it until Kendall Square CrossFit opened at CAC. Watching people go into the box all fresh in the morning and then coming out looking like they had really worked hard intrigued me. I started to glance through the glass in the door to see what was going in there. It looked complicated and challenging, but I noticed the strong sense of community coming from there as well. I started asking Jared about the program and then finally took the plunge last November. I had no idea when I joined how much fun I would be having or how difficult some of the movements would be for me, but I take solace when I hear people say things like “yeah, it took me a year to learn that skill”.

One of my favorite WODs is CINDY. It reminds me of my days in the gym and I am pretty good with the stricter movements. As Ned, Jared and pretty much all of the other coaches at KSC know, I hate the snatch, and I mean any kind of snatch. Way too many movements in one exercise and who would have thought that I could be that uncoordinated.

I know that this should make me happy but I have a hard time gaining weight. I burn a good number of calories daily and have to work not to be in a calorie deficit at the end of it. This means that after my work out, I really like to drink a heavy duty homemade smoothie. The one I am drinking now is a high calorie, high protein and carb drink with a healthy amount of “good” fat.

When I’m not doing CrossFit or working out, I really enjoy being in the woods and mountains and so spend as much time as I can during the summer kayaking, hiking and backpacking. During the winter months I like to go cross country skiing with my wife. Fortunately, Massachusetts has a tremendous amount of wilderness and conservation land so finding places to go isn’t hard. Plus, New Hampshire, Maine and Vermont are just up the road.

My primary goal in CrossFit is to maintain my health. Along the way, I want to increase my strength, overall fitness and mobility. My short term goal is definitely to increase my mobility and flexibility. I never realized how much of that I had lost just by getting older. Kendall Square CrossFit really opened my eyes to that and much more.

Russ H

Back Squat

In 8 mins, find 1 RM for the day


In 8 mins, 4 sets of 2 @ 75-80% of wt. above


For Time:

1000m Row
50 Sumo DL High Pull (75/55)
25 Pull-Ups

Thursday, October 11th, 2018


10 minutes:
Bar MU practice

2 sets of:

3 Russian Dip
3 Skin the Cat
Strict pull up + 5 sec hold @ top x3 reps/set
3/leg Jumping Pistol Squat
3 Hardest progression from MU skill work

Complete 4 Rounds
15 Deadlifts (275/185)
10 Bar Over Burpees

L3: 245/155
L2: 225/135
L1: 185/115