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keeping it simple

Nick | 12/02/2014 | 3

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As you all well know by now, everything we do here is scalable so we are able to get the desired stimulus of any workout no matter our current strength, skill or conditioning levels.  AS CrossFit has grown in popularity, the trend is to have harder and harder “Rx” movements and weights with the idea that we can always scale if we need to.  Well today, our Rx will be light and simple (except for the pistols).
Knees to elbows is an often used scale for toes to bar.  Plenty of you can do toes to bar, but even if you can stick with the KTE and just do them faster.  Not only will this help keep the pace fast with a high rep range, it can also help build the proper rhythm to the kip that will transfer to toes to bar.  So as tempting as Rx+ing this might be, stick to the workout as written.  It’ll be good for you, I promise.
STR:
Back Squat
5-5-5-5-5
WOD:
30-20-10
knees to elbows
shoulder to overhead (45)
pistols
Announcements:
There will be no class Saturday, 12/6.  There will be open gym from 10am-12noon in it’s place.

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.

BARCC WOD

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.

3 comments for “keeping it simple”

  1. Ben PC says:
    December 3, 2014 at 8:02 am

    STR: 235# PR
    WOD: 11:29, with knees somewhere near elbows but not always touching.

  2. christine says:
    December 4, 2014 at 8:02 pm

    Darn you, pistols. Quads still feel like spicy jerky

Comments are closed.