CrossFit H2O: CrossFit in Medford, MA

Hello to any comers who have found this blog.

This blog chronicles part of the transition from garage gym in Watertown, MA to official CrossFit Affiliate in Medford, MA. We opened our doors in Medford on April 1st, 2011 after a year of training people out of our garage.

For more information, you can go to our website XFH2O.COM. Or email us at info at xfh2o.com.

Feel free to scroll back through the CrossFit WODs we did in our driveway.

GRAND OPENING EVENT

Hey all,

Our new website is www.xfh2o.com.

Here's info on our Grand Opening Event, Saturday, April 30th, 10am-1pm

We will be hosting classic CrossFit "Girls" WODs and end the day with some CrossFit Dodgeball!
The WODs are totally scalable. All levels welcome!

JOIN THE CULT

Athletes! Memberships at our new, permanent location are now available!

Our full website www.xfh2o.com will launch this weekend! Classes at CrossFit H2O start this Monday, April 4th:
6:3oam
9:00am
6:30pm

You may sign up for memberships here https://clients.mindbodyonline.com/ASP/home.asp?studioid=13186 Click on "Online Store" and then "Contracts"

Elements will begin Monday, April 18th. Elements meets 9X: Monday, Tuesday, and Thursdays from 7:30pm-8:30pm. You will learn the 9 Foundational Movements of CrossFit. You may sign up here: https://clients.mindbodyonline.com/ASP/home.asp?studioid=13186

Location:
83 Mystic Ave.
Medford, MA 02155

Near 93, 16, 60, 38, Tufts University, Medford Square, and the Mighty Mystic River.

Last Wednesday Sesh! March 23, 2011

Today is going to be the last Wednesday session for me. So, here goes:

Warm Up on your own with the following:
10 leg swings each leg
10 dislocates
10 double unders or 10 DU attempts
10 back squat to front squat to OHSquat with conduit
10 v-sit rolls
10 burpee pullups
10 standing hollow body to candle stick
10 long jumps
10 tiger pushups
10 of whatever you hate doing

CrossFit Total
In three attempts, find your 1RM for the day on the back squat, the deadlift and the press, in that order. You can take as many warm up sets as you need, but once you decide to go for it, you have 3 single attempts on each lift.

Stretching
We'll find some hellish ways to wrap this up.

LAST Sunday Go Getters!

Warm-Up:
400m run
Butt Kicks
10 push-ups --> Spidermans
5 Air squats
5 Sott's Press w/ dowel
Dislocates
Around the worlds
Burgener Warm-Up

Skill 1:
Cleans

Skill 2:
Pull-Up Check-In
Where are your pull-ups these days? Dead hang? Dead hang with a blue band? Kipping?

Post-WOD Stretch:
Seated toe touches
Butterflies
Straddles
Shoulder stretches

Wednesday, March 16

Group Warmup
10 leg swings (each leg)
10 dislocates
10 v sit rolls
10 pike rolls
10 sumo squat to toe touch
10 pushup ab walks
10 burpee pullups
10 tire jumps (up, in, up out or in/out)
10 squatting dislocates

Group Skill
20 Clean complex (hang power, power, hang squat clean, clean)

5 3 1 Squats for the week

Full Cleans
5x5 (starting light, working up to medium weights)

Coaches' Prep

Check it.

No Class This Sunday -- we are at Coaches Prep. Incorporate one goat - mvmt you hate - into todays workout.

Wednesday, March 08, 2011

Do your own individual warm up, chase down immobilities, shake things down, shake things out, get loose, make sure your brain works. I'd hesitate to do those burpees though.

Warm Up (we'll start together at 7:05)
15 squat steps to push up to ab walk to squat step
15 hollow body to candle stick to pike to hollow body
15 2 person team med ball v-situps
15 squatting dislocates w/OHS on every 3rd

5 3 1 set for the day

WOD:
67 burpees for time (Don, is that right?)

Skill:
Clean development.

Chris Lee, XFH2O athlete, represents at CFNewton

bladow

The Burrito

Sunday Go Getters!

Warm Up:
Agility Run
5 Ring Push-ups
10 Sit-ups
30 Sec. Butt kicks
10 Leg Swings
10 Soldiers
10 Groiners
5 Sotts Press w/ dowel
5 Pass Thrus in bottom of squat
5 Pass Thrus
10 Around the Worlds

Skill:
Rowing

Strength:
5x3 Back squats

WOD:
5 RFT
20 Deadlifts @ 65% 1RM
20 Box jumps 24"

Post-WOD Stretch:
Hip Rolls
Happy Baby w/ band
Hammie Stretch
Pigeon Pose

*** HUGE THANKS to our friends and family who came to our Box Building Party yesterday. These over-caffeinated beasts dug their own graves: they built 15 Plyo boxes, cleaned our bathrooms, hung mirrors, clocks, and jump ropes, and started painting our wall ball lines. We are so grateful for the help and support!***

Short Stack

Sunday Go Getters!

Warm Up:
7X Demi plie, grande plie, releve w/ eyes closed
10X Leg swings
30 sec. butt kicks
Pigs on ice ("Third world squat" for 1 min, then while in squat position, put hands on head and walk 15 paces. Then stretch the right leg to the side for 15 seconds, switch to left for 15 seconds)
10X Groiners
10X pass thrus while in bottom of the squat
10X Around the worlds

Skill:
Pistols

WOD:
15-12-9
Thrusters (95 / 65)
Sit-ups

Post-WOD Stretch:
Happy baby with band
Hamstring stretch
IT Stretch
Pigeon Pose --> Pigeon w/ quad stretch

Wednesday, February 23, 2011

Individual warmup:
5 ring rows
5 pushups
5 squats
5 second handstand (against wall)

Group Warmup for 10 minutes:
10x standing hollow body roll to candlestick
10x long jumps
10x switch drill
10x down dog to up dog
10x shoulder openers of your choosing (dislocates/roundtheworlds)

5 3 1 Strength session

Skill: Clean development

T-Shirts! T-Shirts! T-Shirts!

T-Shirts are available! Right now we have American Apparel Men's Large & Medium, and American Apparel "Classic Girl" fit Medium. $20. Get in touch if you'd like one.

The t-shirts are yellow ink on dark gray. Scroll down to see the design.

Sunday Go-Getters

Extra Strength!
Special 2.5 hour class to review lifts.

Early Warm Up
30 seconds jump rope both feet
30 seconds jump rope alt. feet

AMRAN:
5 Ring Rows
7 Sit-ups
9 OHS w/ dowel

Group Dynamic Warm-Up / Mobility
2X Kongs
2X Apes
2X Butt Kicks
2X Quad Jumps
10 V-sits
Roll out 4 minutes each hamstring
Shoulder Dislocates

Skill:
Clean

Strength:
5x5 each
Deadlift
SDHP
Front squat
Overhead squat
(Go easy on the OHS weight. Like Wendler says, weightlifting is a lifelong pursuit. No need to rush results.)

Post-WOD Stretch
Stretch on your own. Everyone should know what areas to target. Be comprehensive!

BIG NEWS

We will soon have our own permanent XF facility in Medford, MA! Our spot is located just outside Medford Square, on Mystic Ave. We are hoping to open around April 1st.

A new website with info on memberships and class schedules will be coming soon! We will be offering Elementals classes, CrossFit classes, CrossFit Kids, and 1:1 sessions. We will also have some Open Gym hours at various times throughout the week.

Thank you all for your support and HARD WORK at every class so far. We can't wait to coach you in a larger, fully equipped space!

In the meantime, see you in the garage.

Wednesday, February 15

Amran:
10 pushups
10 pullups
10 wallball

Group warmup: we'll improvise.

5 3 1 - individual work

Clean complex and development

Wod: again, we'll improvise.

The Omnivore's Ballet

Sunday Go Getters!

Warm-Up:
3x at your own pace:
7 sit-ups
7 push-ups
7 ohs w/ dowel
7 first position demi plie to releve

10 leg swings
10 V-Sits
Shoulder Dislocates

Skill:
Sumo Deadlift Highpull

Strength:
3x5 Push Jerk

WOD:
5 RFT
100' Shuttle -- Farmer's Carry Walk (45# plates / 35# plates)
10 burpees

Post-WOD Stretch:
Hip rolls
Happy baby w/ band
IT stretch
Pigeon pose

First Drafts

The first few are on black, the rest will be on dark grey.

T-Shirts Available Shortly!

Wear this and refuse to answer questions from your coworkers and parents.

Wednesday, February 9, 2011

Chris at the CF Newton throwdown



AMRANecessary:
5-8x Pushups (wide stance)
5-8x Ring Rows (scaled as needed)

Group Warmup:
squat toe touch, 10 roll to candle, tiger, box jump w/hollow body, alligator box jump w/hollow body, dislocates

Squat/Deadlift/Press work

WOD:
Fran (please know your 1RM Press)

Group Stretch Sesh

Four Eyes

Sunday Go Getters!

Warm up:

Walking twist lunges
Side to side lunges
Butt kicks
Quad jumps
Leg swings
Spidermans
"Third world squat" for 1 min, then while in squat position, put hands on head and walk 15 paces. Then stretch the right leg to the side for 15 seconds, switch to left for 15 seconds
Shoulder dislocates

Skill:
Deadlift

Strength:
3x5 Push Press

WOD:
21-15-9
Kettlebell swings (1.5/1)
Goblin squats (1.5/1)

Post-WOD stretch:
Hip rolls
Happy baby pose
IT stretch
Hammie stretches
Straddles
Wrist stetches
Shoulder openers

Wednesday, Feb. 2, 2011

Today's WOD

"Eye of the Tigress"

Sunday Go-Getters!

Warm Up:
Hip openers
Walking lunge twists
Kongs
Butt Kicks
Quad Jumps
10 Leg swings
10 V-Sits
10 Air squats
Shoulder dislocates

Skill:
Push Jerk

Strength:
3x5 Press

WOD:
3 RFT

10 push-ups
20 sit-ups
30 back squats (75/55)

Post-WOD Stretch:
Hip rolls
Happy baby pose
IT stretch
Hammie stretches
Straddles
Shoulder openers

Wednesday, January 25, 2011

Hello.
AMRANecessary
2 min jump rope
1 min dislocates
1 min v-sit rolls
3x20s dead hang from bar

Group warmup at 7am

Squat Sesh

Team WOD
20x 25lb plate or dumbell squat
10x pushups
5x rollover burpees









POST WEIGHTS AND REPS TO COMMENTS. We are serious about this program working, how do we know it works? By quantifying our weights over time, that's how.

Dr. Tucks-able

Sunday Go-Getters!

Warm-Up:
Yoga hip openers 5 x: Cobbler pose, straddle, cobbler pose
Kongs
Butt kicks
Walking lunges
Side to side lunges
Leg swings
Touch downs
Shoulder Dislocates
10 push-ups

Skills:
3 X 10 each with dowel
Press
Push Press

WOD:
5 RFT
15 Overhead squats (95/65)
10 Tuck jumps

Post-WOD Stretch:
Happy baby pose
Back releases
Hammie stretches
Leg cross overs
Pigeon pose
Shoulder stretches

Wednesday, January 19, 2011

Sorry, tried to post this last night and botched it. POST REPS/WEIGHTS TO COMMENTS!

Individual MobWods to warm up, pick your own.

Group warmup, heh heh.

Strength training: Squat sesh (working on 5 3 1)

WOD:
10 min AMRAP team
10 toes 2 bar
amrap db swing
amrap push ups
amrap deadlift 95#

Sunday Go Getters!

SKILLS WEEK REVIEW

Warm Up:
Yoga hip openers 5 x: Cobbler pose, straddle, cobbler pose
Butt kicks
Quad jumps
Leg swings
Touch downs
Inch worms
"Third world squat" for 1 min, then while in squat position, put hands on head and walk 15 paces. Then stretch the right leg to the side for 15 seconds, switch to left for 15 seconds
Shoulder dislocates
2X10 push-ups & sit-ups

Skills:
3X10 each with dowel
Air squat
Front Squat
Overhead Squat

WOD:
Tabata air squats

Post-WOD Stretch:
Happy baby pose
Back releases
Hammie stretches

Wednesday Blizz

No class due to beautiful blizzard. Stay home and mobilize.

Two-sy What's It's

Sunday Go-Getters!

Warm Up:
Kongs
Walking lunges
Side lunges
Butt Kicks
Touch downs
Leg swings
Spider mans
Shoulder dislocates

Skill:
Deadlift
3 X 10 with dowel

WOD:
Teams of Two
2 X for Max Team Reps

Person A) 20 kettlebell swings (53 / 35)
Person B ) Max push-ups during A's swings
Switch

Person A) 20 box jumps 24"
Person B) Max air squats during A's jumps
Switch

Post WOD stretch:
Happy baby
Butterfly
Back releases
Straddle
Shoulder openers

This week in Personal Records, Holy Cow

What a week, congratulations to everybody on their individual progress!

So far this week, we've seen the following PRs:

First Time Double Unders:
Don Campbell
Jordan Hoffman
Jeff Bramhall
AJB

First Muscle Up:
Chris Lee

Back Squat:
John G. 245lbs 1RM (up 20lbs)

Wednesday, January 5, 2011

Individual Warm Up, AMRANecessary: 5 pushups, 5 pullups, 5 situps, 5 wall squats, 5 box jumps

Group Warm Up:
butt kicks, soldiers, v-sit roll, v-sit twist, Ape, Kong, Spidermans, abwalk, dislocates

5 3 1 Strength kickoff

WOD: Squat 1 RM or bar squat for form development

Cashout: Double Under practice, development

javascript:void(0)

"Hair of the Dog"

Sunday Go-Getters!




Warm Up:
Walking lunges
Side to side lunges
Butt kicks
Quad jumps
Leg swings
8 Touch downs
10 V sits
Shoulder dislocates

2x10
Sit ups
Push ups

Skill:
Air squat

WOD:
4 RFT
15 Front squats (95 / 65)
200m Run
10 Side-to-side burpees

Post-WOD Stretch:
Happy baby
Back releases
Ham string strech w/ bands
Straddles
Pigeon pose