Old School

 

One of the really cool things about crossfit.com is that every workout they’ve ever posted is archived on the site and available for reference.  As CrossFit has become more and more popular, the workouts have become more and more homogenized for a number of reasons.  If you’re curious what a WOD looked like in the early years, click here for the start of the archive.  You’ll notice it looks… different.  There’s A TON more variety and complexity to the nature of each WOD.

Today’s WOD is taken from mainsite.  It showed up both in 2006 and last week.  You’ll notice that Rx has just “dips” instead of “ring dips” which we are used to seeing.  As CrossFit took on more and more of a competitive element workout standards simplified, and often defaulted to the most difficult version (or on the heavy side) of any given movement.  I am partial to defaulting to “dips” instead of “ring dips” as I see non-ring dips as being a more more useful training stimulus in this context (20 minute AMRAP) for most athletes, especially if proper ring support doesn’t show upas a regular part of your training.  I also love how the squat cleans are Rx’ed at a much lighter weight than would typically get programmed on mainsite these days.  Don’t let the weight fool you (and don’t let your ego take over on this one).  95/65 will be plenty of weight to get the desired effect.  Remember, we want to be able to move all types of loads well, not just the very heavy.

5-5-5-5-5

060717/141125

AMRAP 20

10 Squat Cleans (95/65)

10 dips

Anniversary and Holiday Party!!

This month marks the 3-Year Anniversary of the opening of CrossFit Somerville!  That, plus the holiday spirit got us thinking that a get-together might be in order.  Join us on Friday, December 5, at the Independent Bar in Union Square for some drinks after the evening classes.

CrossFit Fenway will be hosting a WOD on December 6 at 10am to support the Boston Area Rape Crisis Center (located right down the street in Central Square). BARCC does incredible work helping rape and sexual assault survivors through direct counseling and offering services to help them reclaim their lives, as well as increasing awareness about this issue. JT’s a big supporter of the work they do, and this is a chance for us to help them do it. Suggested donation $10+, and a chance to meet other CrossFitters doing good things for Boston.

Book Donations

Abigail Russo is collecting donations of books and magazines for the Boston Medical Center.  We have reserved a cubby at CrossFit Somerville with a sign to drop any donations.  See below for details from Abigail:

The Boston Medical Center (the hospital associated with my workplace, the BU School of Medicine) is constantly seeking donations of books and magazines for its waiting rooms. If you want to get rid of books you don’t need (non-academic, please – nobody wants to read your program evaluation textbook) or relatively recent magazines (less than four months old), feel free to give them to me to pass along! There’s an 85% chance that I’ll donate them and not keep them for myself.