Friday, November 9th, 2018 WOD

NOVEMBER MEMBER OF THE MONTH
After many years of being a strong part of the KSCFam, our newest MOM is Sam Keough. Sam has been a pivotal piece in many of our events and evolution of KSCF. Learn a little bit more about her below and give her a pat on the… head the next time you see her.

I grew up playing a variety of sports, namely gymnastics and field hockey. Although I was always a pretty terrible gymnast, I loved it, and it helped form the basis for my athletic ability and love of movement as an adult. After I was done playing team sports, I felt like there was something missing in my life. I ran, dabbled in yoga and lifting, but ultimately felt pretty unfulfilled in fitness. Enter CrossFit.

At the time, I was working with my Mom and she would drag me to the gym at 4:30 in the morning to go to this “boot camp” class (it was actually CrossFit, but the instructor hadn’t officially affiliated yet, so let’s call it “boot camp”). I hated it and thought she was crazy. Then one morning, in the middle of my first Tabata, I realized not only did I not hate it anymore, I loved it. The competition, the camaraderie, the feeling of finding your limits and pushing past them that I felt in that moment was exactly what I had been missing. Shortly after, the instructor opened the first CrossFit gym in Boston and I happily signed a check monthly even though I was a very poor college student at the time and sometimes it meant missing a meal 😉

Flash forward 13 years and several affiliates later, and I still love it (most days). While my goals (and motivation) in the box have changed and evolved over the years, my love for the sport and the community involved with it has remained. When I started at KSCF, I immediately found a strong and supportive community of people that have played a huge role in my life for the past 3.5 years. My favorite thing about this gym is the diversity of people you get to meet, and the amazing things our members do. I’m constantly humbled by what people do for work since it usually involves trying to save or change the world in amazing ways. But regardless of what people do or where they’ve come from, we all get to spend an hour of our day working to make ourselves and our community better.

Outside of the gym, I love doing anything outdoors especially if there is a beach involved. I’m happiest when I’m moving: hiking, rock climbing, swimming, or just playing games with friends.

I don’t have a favorite WOD or least favorite movements. Honestly, they change depending on my focus and the level of fitness I perceive myself to be in at the time. Usually, I love anything with heavy overhead squats and dislike rowing. My current goals are more related to perfecting (or improving) movements especially squatting so I can continue CrossFitting and lifting, relatively pain-free, for the next 13+ years.

Sammy

Dates to remember:
Nov 14th: KSCF Open House 5:30 & 6:30 pm (will replace both classes)

Nov 17th: KSCF Open House 9:30 & 10:30 am (will replace both classes)

Strength
I) BB Bench Press: in 12 minutes find 3 RM
II) Ring Dips: 4×6

WOD
“DB Dum Dums”

Complete 4 Rounds

10 DB Deadlifts
50 ‘ DB Walking Front Rack Lunge
10 DB Hang Clean
25′ DB Walking Front Rack Lunge
10 Push Jerk

Rx: 45/30
L3: 40/25
L2: 35/20
L1: 30/15

*Must Have DB’s in hands entire round, no DB’s can touch the floor

Thursday, November 8th, 2018 WOD

Dates to remember:
Nov 14th: KSCF Open House 5:30 & 6:30 pm (will replace both classes)

Nov 17th: KSCF Open House 9:30 & 10:30 am (will replace both classes)

Mon and her Poo Protectant gloves!


WOD
“Play-Doh”

Complete for Time

Run 800 m
10 Burpee Box Jump Overs (24/20)
20 Toes To Bar
Run 400 m
20 AbMat Sit-Ups
10 Burpee Box Jump Overs

Strength
Complete 3 GIANT sets

I) Mini Band Reverse Hypers: 12-15
II) Eccentric Pull-ups (5sec down): 3-5
III) Seated Wall Slides: 15
*Rest 60-90 secs

Wednesday, November 7th, 2018 WOD

Dates to remember:
Nov 14th: KSCF Open House 5:30 & 6:30 pm (will replace both classes)

Nov 17th: KSCF Open House 9:30 & 10:30 am (will replace both classes)

This is how tall you were before you stopped mobilizing your T-Spine


Strength
Back Squat
In 10 minutes find 1RM for day

then

EMOTM for 6 mins: 1 rep @ 80-85% of above

WOD
“Red or Dead”

Complete 4 rounds
15/12 Cal Row
10 DB Thrusters
5 Muscle-Ups
Rest 2 mins

Rx: 55/40
L3: 50/35
L2: 45/30
L1: 40/25

Tuesday, November 6th, 2018 WOD

Dates to remember:
Nov 14th: KSCF Open House 5:30 & 6:30 pm (will replace both classes)

Nov 17th: KSCF Open House 9:30 & 10:30 am (will replace both classes)

KSCField Day Crew

Strength
Snatch Complexes (2 seconds pause at position identified)
1 Snatch + 1 Snatch Below Knee + 1 Snatch Above Knee

WOD
“Hangman”

For Time:
21 Hang Power Cleans (135/95)
21 Lateral Barbell Burpees
100 Double Unders

15 Hang Power Cleans (135/95)
15 Lateral Barbell Burpees
75 Double Unders

9 Hang Power Cleans (135/95)
9 Lateral Barbell Burpees
50 Double Unders

L3: 15-12-9 (135/95)
L2: 115/75
L1: 95/65

Monday, November 5th, 2018 WOD

Nov 14th: KSCF Open House 5:30 & 6:30 pm (will replace both classes)

Nov 17th: KSCF Open House 9:30 & 10:30 am (will replace both classes)

Field Day-ers prepping for the events!

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

Strength
2 sets of:
10 Wall Runs
10 T2B
3 Segmented Wall Walk
*rest 2 min*

WOD
AMRAP 7 minutes:

5 Sumo Deadlift High-Pulls (115/75)
5 HSPU

L3: 105/65
L2: 95/55
L1: 85/45

Sunday, November 4th, 2018 WOD

KSCF FIELD DAY TODAYYYYYY!!!! 11:30 am start time. Set your clocks back!!

Nov 14th: KSCF Open House 5:30 & 6:30 pm (will replace both classes)

Nov 17th: KSCF Open House 9:30 & 10:30 am (will replace both classes)

WOD

Complete for time

800 m Run
20 MB Cleans
30 Ring Rows
20 Super Humans
Row 50/35 Cals

Saturday, November 3rd, 2018 WOD

NO KSCField DAY TODAY! THE RAIN WILL MAKE CONDITIONS A BIT TOO UNMANAGEABLE. WE PLAN TO RUN THE FIELD DAY THIS SUNDAY BEGINNING AT 11:30 am. Clocks set back an hour from Saturday to Sunday this weekend. Hopefully, the date change will not affect our attendance too much. 

See you ALL Sunday!!

Nov 14th: KSCF Open House 5:30 & 6:30 pm (will replace both classes)

Nov 17th: KSCF Open House 9:30 & 10:30 am (will replace both classes)

WOD
20 EMOTM min Partner WOD.
5 DLs at (225/155)
5 bar facing burpees

*alternate on the minute, Partner 1 completes work on the minute while 2 holds from pull-up bar
**if partner 2 drops from the rig partner 1 has to stop until partner 2 gets back on the rig.

L3: 205/135
L2: 185/115
L1: 155/105

Friday, November 2nd, 2018 WOD

This Saturday there is an extremely high chance of rain which may modify our original 3rd Annual KSCField Day Event. There is a pole that can be taken from our Facebook group found here. There are a few options we can make happen some involving keeping our event to changing everything all together. Below are the options. You can request to join our private group above or email jared@kendallsquarecrossfit.com which method you would prefer to make work. We look forward and PLAN to have a Community event regardless of the weather this weekend. 

  • Sunday: Outdoor Field Day. Weather will be sunny and low 50’s. 
  • Saturday: SkyZone Trampoline Park/Night Shift Brewery. Start around 12 pm and coordinate rides/etc.
  • Brooklyn Boulders/Aeronaut Brewery. Also a later start time post 10 am WOD and carpooling/etc. 

 

Nov 14th: KSCF Open House 5:30 & 6:30 pm (will replace both classes)

Nov 17th: KSCF Open House 9:30 & 10:30 am (will replace both classes)

Strength
Complete 5 sets
Pause Front Squat + Front Squat (1 pause +3 true)
1 (4 seconds) + 3

WOD
“Bend & Snap”

AMRAP 14 mins
10 Unilateral DB Hang C&J (5/arm)
50′ BodyWeight Lunges
15 Sit-Ups
50′ BodyWeight Lunges
10 Burpees Over DB

Rx: 55/40
L3: 50/35
L2: 45/30
L1: 40/25

Thursday, November 1st, 2018 WOD

This evening we will have our first Breath and Core Activation class with Bryan Kent. This class will replace our 6:30 pm WOD and will be 90 mins long. There is a class cap on this but if you are not allowed to reserve online I would come anyway. This is an extremely eye-opening course that will help you move better every day. 6:30 pm start time!!!

Nov 3rd: Annual KSCField Day. Begins at 11 am (outside)

Nov 14th: KSCF Open House 5:30 & 6:30 pm (will replace both classes)

Nov 17th: KSCF Open House 9:30 & 10:30 am (will replace both classes)

HalloWOD 2018!! Such a fun group and challenging Workout!!

Skill:
10 minutes:
Bar MU practice

Strength
3 sets of:
5 MU
10 Jumping Pistol
15 Hollow rocks

WOD

“Pullulate”

Complete 3 Rounds
15 Deadlift (225/155)
10 Alt. Renegade Row (50/35)
15 Toes to Bar

L3: 205/135, 45/30
L2: 185/115, 40/25
L1: 155/105, 35/20