Happy Sunday Night! Or Monday!
The schedule for both locations is practically set for good. I pledge to be more dedicated to accurately portraying the coaches coaching each class each week. Just please understand some classes will be rotating staff and I cannot have that represented accurately for each coach.
I am thrilled to announce the introduction of CrossFit Lite, starting immediately at Charlestown and soon in Woburn. CrossFit Lite is the class you BootCamp fans want to be at, but you CrossFit fiends can also attend and be pleasantly surprised by the ass kicking you receive and even some new challenges. I designed this class myself over the last month after reviewing the BootCamp programming both from Avalon the last year and my own at both Landos over the same time frame. Each Lite class will be 60 minutes long and contain a directed warmup, core program, WOD, and directed cool down with focus on mobility, flexibility, and balance work. The beauty of this class and why it is not just BootCamp is it has the intensity elements of those classes but follows (loosely at times, strictly at others) the CrossFit programming I make each day. This allows for BootCampers to get what they want while CrossFit purists can attend class to get a great workout and keep right up with the cycle we are on for CrossFit at the time.
In short, it’s best of both worlds. Former Avaloners, please give this a shot. Landos, please give it a shot. You won’t be let down, I promise. More time slots will be added if it’s popular so get your butts in here!!
A few other notes on Schedule:
Charlestown Landos please note the Platform Rental option is back with some additional times, as well as Weightlifting class. Both locations will also have a monthly weightlifting seminar on Saturday or Sunday that is 2 hours of in depth weightlifting coaching and, well, lifting!!! Also note the CrossFit Lite classes, Open Gyms (both locations), and Program Saturday meeting. Also, Woburn has a time change for Thursday mornings.
Coach Bud needs some help. Though he wanted nothing to do with this fundraiser this is the least we can do considering how dedicated he is to helping this community and the accomplishment this is. Coach Bud is a coach at CrossFit Lando Charlestown. He’s also a full time student at Tufts University and all around DUDE. The experience he just had is one that is a lifetime achievement and the last thing we want is him to have regrets due to the financial strain. Follow the links or read on to learn about what he did this past weekend. Resembles my New Orleans bachelor party pretty similarly.
He competed at USA Weightlifting University National Championships this past weekend in New Orleans. Remember your college days and all the money you had? I bet…NOT! Well he just competed and foot the bill for the entire trip, something that cost him $1500+ between flight, hotel, food, Ubers, etc. Let’s help him out. We put together a Go Fund Me to raise some money to get that money back in his pocket and make this memory from this past weekend a positive one, not something he regrets because he is in crippling debt.
As always anything helps. $5, $10, $500, and if you want to toss Dexter’s Dad something too of course let me know. This campaign will be cut off on Friday so check out the link right here and give Bud some love.
Also check out the results here and check out how he crushed. Next year we are getting him to podium!!
Thank you for all your support for Bud in advance. Thank you for the patience as we got the schedule and staff set. There will be a couple tweaks but once you wake up everything will be 100% GO GO GO!! It’s time to rock and roll with these awesome changes at both spots.
Remember, October 29th is the event of events In House Throwdown Meet…I promise ill settle on a name/thing to call it eventually.
MONDAY YOU GOT NO SHOT!!!
MONDAY
CrossFit
Strength : Low Bar Back Squat
2-2-2-2-2-2-2-2, rest at least 3:00 between sets. This needs to be fully recovered for each set. 8 working sets above 80%
WOD : 6 Rounds
5 Overhead Squat 155/105
Row 300m
5 Hang Snatch Deadlift, snatch grip, below knee to standing
S : 75/55, 4 Rounds
L1 : 135/95
Rx+ : 165/115
The Program
COMPETITIVE and MASTERS
1. Strength and WOD Rx+
2. EMOM 16m
O : 1 Pause Front Squat, 10s pause below parallel, 5s hold at standing before rack, heaviest able
E : 30s Front Rack Hold, 110% squat weight from round before
3. 3 min ME Double Unders, 2m ME Burpees, 1m ME Wall Climbs
ELITE
1. Strength and WOD 185/135
2. EMOM 16m
O : Front Squat, 10s hold below parallel, 5s hold at standing
E: 30s Front Rack Hold, 120% weight squat round before
3. 7m AMRAP
ME UB Squat Clean Thruster 185/135
3 Box Jumps 36/26
ME UB Muscle Ups
– This is both for fitness but also mental training to start understanding your body and its limits. Limits are not things to dislike. They are things to understand, harness, and improve. Champions are those who accept their limits as just something we get to improve on that is known.
4. CORE : 3 Rounds
3 TGU, each side, 70/53 KB
20 GHD Situps AFAP
5. Barbell Good Morning : 4×3, work fast
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