Evidence Based Fitness & Performance Academy

October 16, 2009

Today's WOD:
- 3x3 Press
- 3x3 Deadlift

Annie
50-40-30-20-10
- Double Unders
- Sit-ups

Good Times!

Buddy Week!!!

·         Last week of October: Monday 26^th- Saturday 31^st

·         Bring a friend or family member in and show them the ropes of CrossFit.

·         If you want to come check out North Shore CrossFit and you don’t have a buddy we will set you up with a member or trainer who will help you learn about the gym.

·         This is a great opportunity for a fun and easy introduction into CrossFit for people of all abilities!

New Website

We are going to be launching a new website over the weekend.  The site will have a static page up while we set it up.  It will be up and running on Monday.  Make sure you check it out.

October 15, 2009

Today's WOD:
Elizabeth
21-15-9
- Cleans (135#/85#)
- Ring Dips

Good Times!

Steve Blair is our running coach. Every Saturday Steve donates his time to North Shore CrossFit and heads up the running club. The club does drills to improve their running mechanics and always gets in a hard workout. The club is FREE to attend and is open to all NSCF members. Here is an article about running mechanics. This is what we teach. POSE Running.

http://well.blogs.nytimes.com/2009/10/05/the-roving-runner-goes-barefoot/

 

October 14, 2009

Today's WOD:
- 25 Walking Lunges
- 20 Pull-ups
- 50 Box Jumps
- 20 Double Unders
- 25 Ring Dips
- 20 Knees to Elbows
- 30 Kettle Bell Swings
- 30 Sit-ups
- 20 Hang Squat Cleans
- 25 Back Extensions
- 30 Wall Balls
- 3 Rope Climbs

Good Times!

The Petino's have become a staple at North Shore CrossFit.  I decided to take a huge risk and I followed them around at the gym with a video camera for some entertaining interviews.  I survived.  Congratulations on the birth of their son Leonardo Sebastian Petino. 

October 13, 2009

Today's WOD:
- 7x1 Thruster

- Max Pull-ups in 2 Minutes
- Max Push-ups in 2 Minutes
- Max Double Unders in 2 Minutes

Good Times!

Hooverball was a success!  It is always a surprise how tired you get from Playing.  Playing is an important component to good training.  Here are some pics from the game.

We will be at Lynch Park in Beverly on Monday(Columbus Day) for some Hooverball. Friends and family are welcome. We will be there at 9:30am to set up and kick off the games at 10am. If you have not played Hooverball before it is a ton of fun. All ability levels can play. After the game we will eat!!!!

Hooverball is a medicine ball game invented by President Herbert Hoover's personal physician to help keep then-President Hoover fit. The Hoover Presidential Library Association and the city of West Branch, Iowa, co-host a national championship each year.

In general, the game is played on a volleyball-type court of grass or sand and involves throwing a heavily weighted medicine ball over the net. Officially, in Hooverball, the medicine ball weighs about six pounds and is thrown over an eight-foot volleyball-type net. The game is scored just like tennis. The ball is caught and then thrown back. The weight of the medicine ball can make the sport to be quite physically demanding.

The sport is best known in Iowa, although it has gained extended interest globally due to practitioners of CrossFit.

October 9, 2009

Today's WOD:
Cindy
As many rounds in 20 minutes
- 5 Pull-ups
- 10 Push-ups
- 15 Squats

- or -

Mary
As many rounds in 20 minutes
- 5 Handstand Push-ups
- 10 Pistols
- 15 Pull-ups

Good Times!

Schedule Update

No Family Class today.

Monday Columbus Day- 10 am only. There will be no other classes on Monday.

Correction for Columbus Day-  Hooverball at Lynch Park in Beverly.  We will meet there at 9:30am for a 10am kick off.  We did this last year and it was a huge success.  We will need a couple grills and obviously food and drink.  The main event will be Hooverball followed by a mini cookout.

October 8, 2009

Today's WOD:
9-15-21
- Dumbell Snatch (45#/25#)
- Overhead Lunges
- Burpees

Good Times!

Caption Contest

Let me get this started. I am going with "Mom look….It's the Terminator!

Kevin and Joe are members at our Topsfield location. How do you get bodies like this? If I am not mistaken you usually only find them in magazines or on GNC product. There were no curls, flies, crunches, tricep extensions, bench press, lat pull downs or hours of cardio involved. Just CrossFit!

October 7, 2009 WOD

Today's WOD:
1-1-1-1-1 Split Jerk or Push Jerk

Tabata Kettle Bell Swings

Good Times!

Berger with our new intern Pete. I cannot think of a better mentor than Berg. Pete is with us for the semester on his full time internship from Endicott College. He is a marketing major. Pete has been working on some video testimonials for the web site over the last couple of weeks. If you see Pete please don't run! His grade depends on your cooperation. Even thou Pete is new at NSCrossFit he has already gotten a nickname. Monica! Welcome to the team Monica!

Recovery Work with Dawn

"Either because of my age or because I am just a klutz, I tend to  
injure myself quite often. Dawn has been immeasurably helpful in my
recovering quickly from these injuries; so quickly that it has  
surprised me. Not only has she physically worked on the injuries with  
deep tissue massage to break up scar tissue and increase blood flow  
and flexibility, but she has recommended therapies that I can pursue  
at home. The result is that I can be back at the gym or mountain
biking or whatever with little down-time. Thank you Dawn!!"

Tom Beard

October 6, 2009 WOD

Today's WOD:
- 3x3 Deadlift

Fran
21-15-9
- Thrusters (95#/65#)
- Pull-ups

Good Times!

October 5, 2009 WOD

Today's WOD:
3 Rounds
- 30 Push Press (45#/35#)
- 30 Sit-ups
- 30 Box Jumps

Tabata Push-ups

Good Times!

Henry finished the On Ramp program on Thursday and participated in his first class today. Great first class Henry and welcome to the team!

October 2, 2009

Today's WOD:
- 5x3 Weighted Pull-ups

Max Rounds
- Press/Push Press/Push Jerk (95#/65#)

Good Times!

Red Sox Tickets!

Gregg Spiro donated 2 Sox tickets to tonight's game. If anyone in the membership wants to go to the game tonight shoot me an email. dave@northshorecrossfit.com The tickets are in Topsfield and you will need to pick them up. First person to email me gets them!

 

October 1, 2009 WOD

Today's WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Cleans (95#/65#)
- Knees to Elbows

Good Times!

North Shore CrossFit member Mo "Rugby" Kauff getting in some overhead squats during his 9 day vacation hiking Yellowstone National Park.  Welcome back Mo!

October 17th

Women's Lifting & Strength Seminar with Dawn Adam-Brown

Topsfield, Ma

September 30, 2009 WOD

Today's WOD:
- 5x5 Deadlifts

- Max Double Unders in 2 Minutes

Good Times!

Pics from Beverly

September 29, 2009 WOD

Today's WOD:
- 5x3 Press

21-15-9
- Pull-ups
- Burpees

Good Times!

Our Fight Gone Bad event on Saturday went great.  A hard workout was had by everyone and the grilling was tasty.  Thank you to all our members who made another great event happen.  I look forward to more just like it.

Pictures from Topsfield.

September 28, 2009

Today's WOD:
- 5x5 Back Squat

Good Times!

Fight Gone Bad IV is here!

Tomorrow - one day, one workout, one purpose - CrossFitters from around the world, united in workout and purpose.

Total funds raised - $786,871 the goal is 1,000,000
CrossFit's Participating - 420

Don't forget - it's not too late to be a part. If you haven't yet made a contribution, go to www.fgb4.org and click on the "donate" link. Be sure to choose North Shore CrossFit as your team!

EVERYONE is welcome to join us - whether you are working out or not. You do not need to be a member at NSCrossFit to participate. Our event's first heat starts at 9:30am, however, athletes should plan on arriving at 8:30am to warm up and prepare.

See you at the gym!

September 25, 2009 WOD

Today's WOD:
- 800M Run
- 10 Burpees
- 400M Run
- 20 Burpees
- 200M Run
- 30 Burpees

Good Times!

Countdown to Fight Gone Bad: 1 Days
Sign up now for the North Shore CrossFit team!

Or donate to the cause.

 

September 24, 2009 WOD

Today's WOD:
- 5x3 Press
- 500M Row

Good Times!

Countdown to Fight Gone Bad: 2 Days
Sign up now for the North Shore CrossFit team! (See below for more information)

 

September 23, 2009 WOD

Today's WOD:
Max reps in 3 minutes each set w/ 45# bar
- Full Snatch
- Full Clean
- Jerk

Good Times!

Countdown to Fight Gone Bad: 3 Days
Sign up now for the North Shore CrossFit team! (See below for more information)

 

September 22, 2009 WOD

Today's WOD:
As many rounds in 20 minutes
- 5 Front Squats (155#/105#)
- 25 Box Jumps

Good Times!

Countdown to Fight Gone Bad: 4 Days
Sign up now for the North Shore CrossFit team! (See below for more information)

 

Gym Safety!

You get coached on Gym Safety all the time but are you listening? Our training is about attention to the details and constant practice. The basics done well define who you are at North Shore CrossFit. If safety gets compromised for intensity our environment goes from performance gains to damage or worse, injury. We had a close call in Beverly last night. Equipment was not used properly and we had a casualty. A loaded barbell was dropped with only the 15's and kicked a few feet to the right. Unfortunately, the glass door was in the way and did not make it. I look at it as a good opportunity to revisit safety. If it kicked to the left it could have injured a training partner. And that is unacceptable!

Over the next couple of weeks we will be revisiting our safety protocols. Make sure you are listening!

Fight Gone Bad this Saturday!!!!!!! First heat goes at 9:30am! The heats will be written on the board Wednesday. Sign up for your slot ahead of time.

Free Barry Sears Seminar!

North Shore CrossFit is hosting a free Barry Sears seminar on November 15^th at Endicott College in Beverly. There are only 400 spots available and this is open to the entire CrossFit community. The one CrossFit held on the west coast filled up fast. If you are interested in going, register today.

November 15th
Free Barry Sears Seminar
Endicott College
Beverly, MA

September 21, 2009 WOD

Today's WOD:
5 Rounds
- 20 Push Press (75#/55#)
- 400M Run

Good Times!

Countdown to Fight Gone Bad: 5 Days
Sign up now for the North Shore CrossFit team! (See below for more information)

 

Sunday, September 20, 2009

BADGER

3 Rounds

• 30 Squat Cleans (95#/65#)
• 30 Pullups
• 800M Run

New pics from Beverly

Octoberfest 5k Presented by 7th Mile Beverly, MA Sunday, October 04, 2009

http://www.runreg.com/events/register.asp?eventid=2115

Fight Gone Bad IV - Do It Right Now from Sportsgrants on Vimeo.

Fight Gone Bad is just one week away. Here is a video by the foundation that started this event. The Foundation raises money for the wounded warrior and prostate cancer foundations. It is a great cause. It is not mandatory to raise funds. Every year for the past 4 years most of our members have come for the workout and BBQ after. I hope to see everyone at the gym!

September 18, 2009 WOD

Today's WOD:
3 Rounds 1 Minute Each Set
- Wall Balls
- Push Press (75#/55#)
- Box Jumps
- Kettle Bell Swings
- Sit-ups

Good Times!

Countdown to Fight Gone Bad: 8 Days
Sign up now for the North Shore CrossFit team! (See below for more information)

Fight Gone Bad is next Saturday the 26^th. This is our 4^th year running this event. It has always been our best workout and BBQ. The fundraiser part of the event is not mandatory. Everyone is welcome to participate or just come and watch. The workout is always inspiring to watch and the BBQ after is rewarding. You do not want to miss this one!

 

Muscle up Challenge Update

It is great to see so many members taking on the challenge, not unlike all our members do every time they walk in the door and see the posted workout. Just like the challenge of the daily workout the muscle up challenge should be approached on an individual basis.

If you are new to the movement or not, the full 10 weeks as prescribed may be too much workload. If you hit week five and find it taxing and/or affecting your other training, don't keep struggling through it. Maybe stay with 4 for the rest of the challenge or for an extra week and move up when you are ready. Decrease the number of days during the week if needed, from five to three. Take notice of the WOD and how doing your daily dose of muscle ups will affect it. Don't do your muscle ups as the warm-up, fit them in throughout the hour if needed, a couple after the warm-up, maybe throw a few in the workout to sub something else, and then a few after the workout if needed and if your are feeling up to it.

This was a challenge designed to get members thinking about and working on their muscle up or muscle up progressions. Designed to assist in setting and meeting goals, but you are all different and started in a different spot; listen to your body and adjust accordingly. Be creative, and post how and what you are doing, we want to know and it may give another member an idea on how to approach their challenge. We may train you in a group setting but we coach and encourage you to think as an individual.

Dawn Adam-Brown

 

 

 

 

September 17, 2009 WOD

Today's WOD:
- 5x3 Front Squat

Alternating Tabata
- Pull-ups
- Sit-ups
- Push-ups

Good Times!

Countdown to Fight Gone Bad: 9 Days
Sign up now for the North Shore CrossFit team!

September 16, 2009 WOD

Today's WOD:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
- Power Clean (115#/75#)
- Dips

Good Times!

Countdown to Fight Gone Bad: 10 Days
Sign up now for the North Shore CrossFit team!

Killer Steve's Monday Night WOD

Every Monday night at 6:30pm in Tospfield Steve Blair puts together a special class to push your performance a little more towards the elite side.  Last night it was just Cam and Steve taking on Elizabeth and a 400m weighted farmers walk.  Everyone is welcome to attend.  Just remember it is not a coached session.  This is a chance to push your limits.  Make sure you come ready to work!

September 15, 2009 WOD

Today's WOD:
- 5x3 Push Jerks

Max Reps in 2 Minutes
- Double Unders
- 3 minute rest
- Sit-ups
- 3 minute rest
- Squates

Good Times!

Countdown to Fight Gone Bad: 11 Days
Sign up now for the North Shore CrossFit team!

Scott Berger ran the Run for the Whisper 5k in S Boston on Sunday. He finished 21 overall out of 209 runners. 5^th in his age group! Great job Scott. Keep up the hard work. The picture above is of Scott working out with the North Shore CrossFit running club on Saturday morning in Topsfield.

http://www.coolrunning.com/results/09/ma/Sep13_Runfor_set1.shtml

September 14, 2009 WOD

Today's WOD:
6 Rounds (30 Minute Time Limit)
- 400M Run
- 25 Burpees

Good Times!

Countdown to Fight Gone Bad: 12 Days
Sign up now for the North Shore CrossFit team!

It's a boy

Jethro's real name is Leonardo Sebastian Petino and he was born on Saturday September 5th at 3:56am.

7 pounds 6 ounces, 20 1/2 inches long.

He's cute, but I might be a bit biased.
 : )

Saturday Team WOD

"Pet Rocks"

35/25 Dumbells or Kb's

Teams of 2 / One partner holds weight while the other partner works

Switch as often as you want / Pet Rocks do not get set down or rested against anything

• 100 Wall Balls (20#/14#)
• 80 Pullups
• 50 OH Squats(45# bar)
• 40 Pushups
• 20 Handstand Pushups
• 20 Burpees

Modify exercises as needed

This week I was invited out to Fort Devens to work with the Mass FBI Swat Team. Overall I was very impressed with their professionalism and skill level. The team spent the first half of the morning in training exercises. After watching the training operation from the briefing to the execution I learned a valuable lesson. Never do anything that is going to attract the FBI Swat Team to your house. If they come just play dead. These guys are skilled, fast and effective. I want to take this opportunity to thank them for their hard work keeping us safe.

After the show I had the opportunity to go over the basics of fitness training with the team. It is always fun to work with a group of type A personalities. They worked hard and learned fast. At the end I put them through a short team burner. Everyone finished with some impressive times.

Now for the fun part. I got to spend a couple hours at the range shooting Mark's firearms. It has been 15 years since I shot a rifle in the Army. It brought back good memories.

September 11, 2009 WOD

Today's WOD:
As Many Rounds in 15 Minutes
- 12 Power Cleans (95#/65#)
- 250 Single Unders

Good Times!