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Here is our new blog guys crossfitfifty.blogspot.com!! Our old blog (fitnessgonebad.blogspot.com) will be showing our gym schedule, location, and rules.

Thursday-August 9, 2012

Okay lets get this bullshit straight once and for all. Being a CrossFit Affiliate does not make your gym a "certified" gym. It allows you to use the name CrossFit with a name that has been approved for you. What you do need in your gym is "certified" trainers. Reason for me bringing this up is there had been talk of our gym not being a "certified" gym. We were not an affiliate at the time (we are 

an affiliate now), but we had (have) eight Level 1 certified CrossFit coaches in our gym, EIGHT. If you take a class here, no matter the time, there will be no less than two "certified" CrossFit coaches present, sometimes 4-6. Needed to get this off my chest. Thank you, goodbye...

Sean Hallock- Level 1 Certified
Danyelle Cano- Level 1 Certified
Terry Cano- Level 1 Certified
Jack Cambra- Level 1 Certified
Matt Beals- Level 1 Certified
Claire Brevidoro- Level 1 Certified
Emily Brockelman- Level 1 Certified
Rick Wood- Level 1 Certified 

warm up

10 spidermans

50 single skips

10 laying hand kicks

2x

*ALL EXTRA CREDIT IS OPTIONAL*

**EXTRA CREDIT**
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Olympic

Snatch + Pause OHS

7 sets x 1 reps @ 70%

Strength

Find 1RM

*only done with a spotter!!!*

Running

50m sprint

walk to start as rest

8x

WOD

3 rounds for time of:

7 Front Squats (165lbs/100lbs)

21 KB Swings(53lbs/35lbs)

Run 400m

POST TIME AND EXTRA CREDIT TO COMMENTS

Wednesday-August 8, 2012

warm up

200m run x 3

then...

PVC snatch warm up

3 pass throughs

3 snatch balance

3 superman pulls to knee

3 superman to hit

3  superman to hit to chest 

3 superman hit and drop

2x

Heel drill

*ALL EXTRA CREDIT IS OPTIONAL*

**EXTRA CREDIT**
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Olympic

Snatch from deficit board

80%x 1

85% x 1 x 5

Strength

high bar back squat

1 x 20 H.A.P (Heavy As Possible)

* set must be unbroken to count

*do not be afraid to fail

*bar must remain on back, once bar is racked set is over

Running

600m  run

90 seconds rest

3x

11.1

AMRAP 10

30 double unders

15 power snatches (75lbs/55lbs)

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

Tuesday-August 7, 2012

warm up

200m run

10 squats

10 ab mats

3x

*ALL EXTRA CREDIT IS OPTIONAL*

**EXTRA CREDIT**
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**ALL EXTRA CREDIT SAME AS SUNDAY**

WOD

10 Rounds

As many rounds as possible in 1 Minute

5 Wall-ball 20/14

5 Burpees

Rest 1 Minute

- Start at wall-ball to begin each round

- every rep counts 

-10= 1 round when totaling at the end

- Score total rounds

* credit Hyperfit USA for WOD

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

Saturday-August 4, 2012

“31 Heroes”

AMRAP 31 minutes (As Many Reps As Possible)

8 Thrusters (155/105#)

6 Rope Climbs (15 ft. ascent)

11 Box Jumps (30/24″)

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps

This WOD was created specifically to honor the 30 men and one dog that gave their lives for our country on August 6, 2011. It is 31 minutes long—one minute in remembrance of each hero. The rep scheme is 8-6-11—the date of their ultimate sacrifice. Finally, this is a partner WOD. The men who gave their lives were from multiple branches of our military, working together as a team.  In the workout you and your team member will constantly be taking the load from each other providing much needed support and relief. We realize that no physical sacrifice made during a workout can come close to the sacrifice our brave heroes made, but we consider this WOD a CrossFitters ‘moment of silence’. This is how we can honor those that gave all in the name of freedom.

Sunday-August 5, 2012

warm up

5 pass throughs

7 squats

100m run

3x

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Olympic

Clean & Jerk

80% x 1 x 2

85% x 1 x 2

90% x 1 x 2

Westside

Weighted Knee Jumps

warm up then...

8 sets x 1 attempt

Running

100m sprint

90 seconds rest

5x

WOD

run 400m

20- push press/jerk (135/95)

run 400m

15- push press/jerk

run 400m

10- push press/jerk

run 400m

5- push press/jerk

POST TIME AND EXTRA CREDIT TO COMMENTS

Thursday-August 2, 2012

warm up

100m row/run

10 ab mats

4x

*ALL EXTRA CREDIT IS OPTIONAL*

**EXTRA CREDIT**
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Olympic

snatch complex

power snatch + OHS + full snatch + snatch balance

5 sets x 2 reps (1 complex = 1 rep)

H.A.P = Heavy As Possible

Westside

Bench

8 sets x 3 reps

EMOM- 50% + 20 lbs of chain

Endurance

200m run 

2 minutes rest

4 rounds

AMRAP 25

• 5 clean grip power snatch (75lbs/45lbs)

• 7 burpee box jump squats (20")

• 9 pass throughs

• 21 double unders

• 8 spidermans (elbow must touch to be Rx)

POST SCORE AND EXTRA CREDIT TO COMMENTS

Wednesday-August 1, 2012

warm up

-lid warm up-

*ALL EXTRA CREDIT IS OPTIONAL*

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OLYMPIC

Tall Snatch

5 sets x 2 reps

*choose weight*

STRENGTH

Arched back good mornings SSB (saftey squat bar)

Max Effort

5 sets x 2 reps

RUNNING

200m run

1:30 rest

4x

WOD

In 2 minutes perform

10 thrusters (135lbs/95lbs)

as many pull ups in remaining time

rest 1 minute

3 rounds

POST TIME AND EXTRA CREDIT TO COMMENTS

Tuesday-July 31, 2012

warm up

10 spidermans

10 pass throughs

10 v-slides

2x

**EXTRA CREDIT**

extra credit is optional

advanced members may choose 1-2 extra credit modalities 

**POWER**

Laying triceps extensions

6 sets x 3 reps

HEAVY!!!

*DO NOT DO THIS WITHOUT A SPOTTER!!!

**OLYMPIC**

Snatch from blocks (knee)

% 1RM x reps x sets

65% x 2 x 3

70% x 2 x 2

**RUNNING**

400M run 

90 seconds rest

3x

” Manhandler “

5 Rounds of AMRAP 3:

3 Power Cleans (95, 65)

6 Boxjumps (24, 20)

9 Kettlebell Swings (53, 35)

Rest 1 Minutes Between Rounds
*courtesy of CrossFit New England

POST ROUNDS AND EXTRA CREDIT TO COMMENTS

Sunday-July 29, 2012

warm up

450m run

then...

100m run

4x

*ALL EXTRA CREDIT IS OPTIONAL*

**EXTRA CREDIT**

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Olympic

Snatch

5 sets x 5 unbroken reps at 50%

*athletes may raise weight if they are feeling strong and technique is clean

Strength

Bench

8 sets x 2 reps

70% + 20lbs chain

WOD

EMOM 20

3 squat cleans (185lbs/115lbs)

Saturday-July 28, 2012

warm up

10 minutes

death by burpees

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OLYMPIC

Snatch

 warm up to weight

% x (reps) x (sets)

80%x1x3,  85%x1x2, 90%x1x2

WESTSIDE

14" box / standard bar

 50% 1RM + 40-60lbs of chain

 12 sets x 2 reps EMOM

WOD

5 squat snatches

10 bar facing burpees

5 rounds

*athletes choose weight

RUNNING

100m sprint

1 minute rest

6x

POST TIME AND EXTRA CREDIT TO COMMENTS