Tuesday, January 7, 2014

Wednesday 1.8.14

Boston's World Trade Center 
and the home of the East Coast Championships.

Recovery Day

1.  Tickets Sales info - Here
2.  Event Info - Hotels, Airpot, Schedules, Events - Here
3.  Featured Athletes - Here


  1. Can anyone let me know what time the competition will start that Saturday morning. If I am lucky enough to get a ticket I am trying to figure out if I can drive half the night Friday and the other half Saturday morning. Thanks.

  2. I'm stupid........<---- writes on chalk board "I will not wait a month to see the chiro again". Elbows and shoulders are no longer "hot". I was to the point where the voodoo floss wasn't helping. Enjoy your rest day everyone!

  3. I'm new to crossfit and wanted to know what "across" means? (As in back squats 4x9 across) Any help would be appreciated!

    1. Hey brother, I would start with the FAQ and programming tabs. To answer your question it would mean to use the same weight for all sets.

    2. What he said, but to clear that up even more, that doesn't count your warm up sets. Say you think you can do 300# for 4x9, your warm up may look like this, 135x5, 285x5, 225x5, 275x3, then 300x4x9. Not saying that's a perfect warm up, but you see my point. I know you said you were new to crossfit, not sure how new you are to the squat rack, but just wanted to give a friendly tip. Read up on the FAQ and you should be set! Cheers!

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  5. Will do! Thanks a lot for the help!

  6. Did some airdyn and rowing intervals.
    Spent some time on mobility and squat therapy.
    Did some squat auxiliary work, ready for whatever tomorrow brings.

  7. 1 mile run @ 8:00 pace
    45 minutes stretching and rolling
    Barely scratched the surface on the remains of my legs - serves me right.

  8. finally made it back into the gym today after 2.5 weeks of traveling. Those 6 travel wods I did did not keep me in shape! Did Monday's. Posted it there.

  9. recovery day... 30 min of mobility
    5 rounds
    30 cal airdyne
    30 cal row

  10. Did Vinyasa Yoga today, feel like a million dollars

  11. Just couldn't take a full day off after just one day back. Work on a goat - double unders!

    2 min - unbroken ladder 5, 10, 14, 20, 25

    Then AMRAP 2 min DUs, 3 rounds, 2 min rest

    141 (PR), 109, 103. Obviously I need to work on DUs while fatigued since they break down.

    Will do some mobility later.

  12. Masters 46
    Did yesterday's today
    1. METCON
    3 RFT: 14:52 ( du's got me today)
    75 Double Unders
    50 Air Squats
    25 Cals on Rower

    2. Skills
    10x1 Jerk Grip OHS w/5 second Pause at the bottom.
    *****Reg grip - 1-#95 2-10 = #115

  13. 2K row (2:15 pace)
    30 minutes of stretching, foam rolling, lacrosse ball, squat therapy
    1K row (2:10 pace)