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Flashback Friday… 12.19.14

Posted by on Dec 18, 2014 in WOD | 2 comments

garagekill

Skill

5:00 3-position snatch drills

Strength

Snatch

15:00 to build to a heavy single

Beginner:
5×3 power snatch

Metcon

3 rounds for time of:

10 overhead squats 135/95
50 double unders

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Throwback Thursday… 12.18.14

Posted by on Dec 17, 2014 in WOD | 3 comments

IMG_3872

Skill

EMOM 5:00

2 muscle ups/3-5 CTB pull ups or pull ups/8 tap swings

Strength

Deadlift

15:00 to build to a heavy single

Beginner:
1×5 deadlift

Accessory Work

Weighted pistols, 3×10 – heaviest possible*

Then

Strict weighted pull ups, 3×8 – heaviest possible

*Beginners sub alternating KB static lunges

Cash Out

For quality:

50 ab roll outs

Speed and Endurance

15-20min run technique skills & drills
MAIN SET:
5x1000m
(walk back recovery)
Stretch/Mobility

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Wayback Wednesday… 12.17.14

Posted by on Dec 16, 2014 in WOD | 8 comments

AP1A0443

Skill

EMOM 5:00

3-5 strict HSPU

Or

:10 wall handstand hold

Strength

7×2 push press @ 65% of max EMOM

Beginner:
3×5 press

Metcon

8:00 ascending ladder

2.4.6.8.10…

Push press 115/75
Lateral burpees

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Taco Tuesday… 12.16.14

Posted by on Dec 15, 2014 in WOD | 15 comments

bmbx temec

Skill

EMOM 5:00

1 high hang clean + 1 pause dip pause catch split jerk

Strength

Clean and jerk

15:00 to build to a heay single

Beginner:
5×3 power clean

Metcon

“Grindy”

For time:

10 power clean and jerks 135/95
1 round of “Cindy”
8 power clean and jerks 135/95
1 round of “Cindy”
6 power clean and jerks 135/95
1 round of “Cindy”
4 power clean and jerks 135/95
1 round of “Cindy”
2 power clean and jerks 135/95
1 round of “Cindy”

Speed and Endurance

15-20min run technique skills & drills
MAIN SET:
2x200m (walk back recovery)
4x400m (1:30rest)
2x200m (walk back recovery)
Stretch/Mobility

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Motivational Monday… 12.15.14 *** Athlete Spotlight ***

Posted by on Dec 14, 2014 in WOD | 16 comments

tera

 

This months athlete spotlight goes to no other than TERA! Tera has been with boombox since the garage days and i will be the first to tell you, I always knew she would be with us for a long time! Lol, right Tera!??

I want to congratulate Tera on a well deserved spotlight. Anyone who has met Tera will agree she is an awesome person with a great attitude and I am very proud to know her. Her energy is great and she is always a pleasure to be around!! Oh, she can put up some weight and crack jokes too!!

Thank you Tera for your commitment to Boombox and I cannot wait to be a witness of your continued progress! BOOM !

Eric

 

#1 When did you start Crossfit, and what made you start?

I started Crossfit at Boombox in April 2012 in Eric’s garage. I had been working out at 24 hour Fitness since high school, and I was burnt out. Angela Guzman and Chrisann Landgraf shared with me what they were doing around the block from my house in Eric’s garage, and I decided I would give it a go.

#2 What do you like about being a part of the Boombox family?

So much! Since starting Crossfit, I actually feel strong (even though I am by no means as strong as most here), and I feel really good about myself! I have developed lifelong friendships with some of the realest people. I love working out at Boombox at all different times and always feeling welcomed. Everyone here is so cool. I have not experienced any BS, and that is pretty rad. We are close knit, and I know Eric has our back and won’t ever let that welcoming feeling change.

#3 What is one goal you have set for yourself this year?

My goal this year is consistency, and I am working really hard at it. I am a wife and a mommy of three, and I recently went back to work full time as a first grade teacher. I am trying to wear all of those hats now and still get to the box 3 to 4 days a week. While working out is very important to me, so is putting home cooked meals on the table at night (at a decent time) where we all sit together. I am working on balance. And if I were to choose a movement, I would definitely say I’d love to do a strict pullup!

#4 What are some of the things you have accomplished since starting?

Haha! I was so weak =) I can now do a kipping pullup, put triple digits over my head, do funny looking pistols, pull off an every other double under, and I have more than doubled my backsquat. I am laughing as I type this! I do want more!

#5 What is something no one else at the box knows about you?

I am pretty open and share just about anything, so I had to dig deep. No laughing at me. I have always wanted to surf and be a really good surfer. I dream of being a pro sometimes. I think that would be the coolest ever! I love watching surfing movies! My VCR as a kid straight up finally ate my North Shore tape. Pretty random. You’re welcome =)

#6 What do you like to do outside the box?

My family loves going to the river and to the desert together. We are pretty big on camping. When we stay home, we love hanging out with friends and family. Having fun and laughing is so important in life!

#7 What is your favorite and least favorite movement or WOD?

My favorite movement is squatting. My least favorite are snatches. Yuck. They make me nervous. I think about them too much when doing them. They are not the prettiest. Tammy tries.

 

Skill

5:00 double under technique practice

Strength

Back squat

7×2 @ 60% of max EMOM

Beginner:
3×5 squat

“Throwback to final week in garage”

3 rounds for time of:

400m run
20 wall balls
20 KB swings 53/35*

*KB swings must be bottoms up

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