CrossFit Florian

50 Central St - Norwood, MA 02062

  • Email
  • Facebook
  • Flickr
  • Instagram
  • Twitter
  • Vimeo
  • About Us
    • About Us
    • Who is Florian
    • The Coaches
    • Location
    • Contact Us
  • Programs
    • What is CrossFit
    • CFK Birthday Parties
      • CFKids Waiver
    • Teen / Pre Teen Girls
      • COVID Summer 2020
    • Teen Boys
  • Get Started
    • Step One: Introductory Class
    • Step Two: Joining
    • FAQ
    • Rates
      • Drop ins
  • WOD
  • Diet
    • Nutrition
      • What are Micronutrients
      • What Are Macronutrients
      • What are Proteins
      • What are Carbohydrates
      • What are Fats
    • Fish Oil
  • Class Schedule
    • Class Schedule
    • Feedback Form
  • COVID-19
    • Guidelines
    • Updates

Monday

October 30, 2011 by Beau

 Schedule Change:  Monday’s 6pm class has been moved to 4pm for Halloween only.

Push Press

5-5-5

 

10-12 reps @ 75% last 5 rep set

 

21-15-9

Box Jumps  24/20
Kettlebell Swing (KBS)  53/35
Burpees
 

L1  As Rx’d

L2  15-12-9, Box Jumps and KBS scaled as needed

L3  12-9-7, Box Jumps and KBS scaled as needed

Mobility and flexibility don’t give you something measurable, something noticeable.  Touching your toes in a bar doesn’t get you digits. But, increased mobility will vastly improve your lifts, which will allow you to lift heavier, which will make you stronger, which will allow you to lift heavier and faster, which will make you leaner and more muscled, which… you get the picture. We often work on our mobility together after class, but not periodically.  On days time is limited, after the WOD, you must still mobilize.

Work on your mobility. Stretch your problem areas. No matter what your schedule, commit to 5-10 minutes a day. Every day. You will be astounded at the results a couple months, even one month, of dedicated stretching and mobility work will do you.  See your coach for guidance and together put a mobility program in place.

What are your problem areas? Post to Comments.

Filed Under: Uncategorized

Comments

  1. Bill says

    October 30, 2011 at 8:07 pm

    Please pass this schedule change on to as many of our members as you can. Not everyone checks the site… Sorry for the inconvenience, and Happy Halloween!

    • Paul L says

      October 31, 2011 at 7:32 am

      good job 5:30a.m. class looking strong today. 175 lbs. push press, 5:27 RX’D

      • Bill says

        October 31, 2011 at 1:09 pm

        Hahaha. Good job this morning.

  2. Bill says

    October 31, 2011 at 1:10 pm

    175X5. 5:05rx.

  3. Tony No Bread says

    October 31, 2011 at 1:36 pm

    I would have visited today if you didn’t have burpees on the menu. Yes I am cherry picking my visits.

    • Mike S says

      October 31, 2011 at 1:54 pm

      Oh baby! Can’t wait for a TNB sighting!

    • Bill says

      October 31, 2011 at 3:00 pm

      Tony no burpees?

  4. Mike S says

    October 31, 2011 at 1:53 pm

    #180 on the Push Press……8:23RX on the WOD….Gawd, I HATE burpees…..Fun 9AM class!

    • Bill says

      October 31, 2011 at 3:00 pm

      Good job on the pp.’s.

  5. Dallas says

    October 31, 2011 at 2:27 pm

    Too lazy to get up for the 5:30, followed along on my own at the gym. (haven’t cancelled my membership yet) 115# on the push press, 6:35Rx on the WOD. You guys are beasts!!

    • Bill says

      October 31, 2011 at 3:01 pm

      Nice Dallas. As long as your getting work in somewhere.

  6. Tony No Bread says

    October 31, 2011 at 3:16 pm

    Mike S, you no longer go by Crazy Mike anymore?

    • Beau says

      October 31, 2011 at 3:19 pm

      We’re not comfortable calling him Crazy Mike…..yet.

      • Mike S says

        October 31, 2011 at 4:38 pm

        Tony, I haven’t let the cat out the bag yet…soon enough I’ll release the Crazy

        • Bill says

          October 31, 2011 at 6:26 pm

          Baby steps…

  7. Beau says

    October 31, 2011 at 3:19 pm

    205 x 5, 6:11 rx’d

  8. Aka says

    October 31, 2011 at 3:56 pm

    Welcome Mary! Nice job 9
    Ppress 70/50
    WOD 7
    Heather that’s a lulumon shot girl!

  9. Tony No Bread says

    October 31, 2011 at 4:07 pm

    Beau I am surprised you are even comfortable with him there at all.

    • Bill says

      October 31, 2011 at 6:26 pm

      We have counselors on hand…

  10. luigi says

    October 31, 2011 at 8:05 pm

    fun class today, 190 on the pp failed on the 5th rep at 205, 5:19 rx for the wod. Good job caitlin and mike today.

  11. Rachel says

    October 31, 2011 at 9:20 pm

    Hi! Sooo… Am I a loser? I failed halfway thru my first 24″ box jumps, had to move to the plates… And did jump squats instead of burpees d/t my stupid wrist… Time: 6:48

    And 65/48 on the push press.

    Looking forward to tomorrow!

    • Bill says

      October 31, 2011 at 9:34 pm

      You’re not a loser. Members scale for all sorts of reasons. And you were on a 20″ box.

    • Bill says

      October 31, 2011 at 9:35 pm

      And think back to where you were a week ago in regards to box jumps. You’ve come a long way.

    • caitlin says

      November 1, 2011 at 7:57 am

      rachel, don’t feel badly- i fell flat on my face during one of my box jumps last night and my husband beat me by one second.

      • Bill says

        November 1, 2011 at 9:58 am

        nice

  12. Krissy says

    October 31, 2011 at 9:32 pm

    5 rep PP @ 70. WOD 7:15 RX Felt this one BIG TIME. Nice job everyone! Thanks Bill and Beau for catching my alignment issue w getting my head thru on the PP. Something else to work on 🙂 Looking forward to tomorrow!

  13. Rachel says

    October 31, 2011 at 10:07 pm

    Oh yeah. 20″. You’re right I’m glad I can at least get UP on the box now!

The Ready State
CrossFit Journal: The Performance-Based Lifestyle Resource

Connect

  • Email
  • Facebook
  • Flickr
  • Instagram
  • Twitter
  • Vimeo
50 Central St, Norwood Ma
(click for map)

Copyright © 2021 CrossFit Florian. All Rights Reserved. Website by Bright Coconut