Singlet is not required!

Barbell overhead position. The barbell must come to full lockout overhead with the hips, knees and arms fully extended, and the bar directly over the heels.

Workout 12 . 2

MEN – includes Masters Men up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
75 pound Snatch, 30 reps
135 pound Snatch, 30 reps
165 pound Snatch, 30 reps
210 pound Snatch, as many reps as possible

WOMEN – includes Masters Women up to 54 years old

Proceed through the sequence below completing as many reps as possible in 10 minutes of:
45 pound Snatch, 30 reps
75 pound Snatch, 30 reps
100 pound Snatch, 30 reps
120 pound Snatch, as many reps as possible

[...]

The next training cycle starts on Monday.  This Training cycle will be broken into 2 parts and will run through July.  Our first goal is the CrossFit Open.  We had some good fun participating in the Open WOD’s last year.  This year will be even better!  Make sure to bring your journals ever training session and work with your coaches on maximizing your training experience.  We will be posting the weeks workload on the board every Monday.  Not all the workload is for everyone.  There will be enough volume to train for the games if that is the goal.  Do as much workload as you have time for and can handle!  With so many different athletes with so many different goals we work hard at providing all the resources to accommodate your training needs.  In house competitions are a great way to measure your hard work.  Make sure whatever your goals are you communicate your intentions with your coaches and train appropriately for them. 

Is the CrossFit Open for me?  Absolutley!  These workouts provide a goal to work towards.  Without specific goals it is hard to stay focused.  Over the next 10 weeks we will be focusing on upping our CrossFit game.  The open competition is just the first stepping stone to the games.  The workouts are not designed for just the elites in CrossFit.  Everyone at the gym will be able to successfully complete the WOD’s.  If the gym as a whole does well enough we will have representation at the regionals. 

How much should I train?  This is a tricky one.  As often as your life allows.  You do not need to train full time to have fun and participate in the 5 weeks of CrossFit Open WOD’s.  Train to do your best and have a great time! 

What are your goals?

Get in shape?  The main goal of most of our athletes is to get in great shape and have some good fun.  Come to the gym 2-5x a week and hit the WOD’s.  Participate in the NSCF events.  Focus on getting better every time in and life is good!  The majority of our athletes want to get in great shape, have a ton of fun with friends and still be able have a real life outside the gym.  

Use CrossFit as a base conditioning for another sport?  We have a large amount of athletes that are competitive in other sports or have very aggressive hobbies.  Hockey, Rugby, Lacrosse, Football, cycling, mountain biking, kayaking, weightlifting, rowing and many, many more.  Crossfit is the best tool for having a base fitness for other things.   You could be making adjustments or adding to our program to help train for elements of your sport.  You may need to hit a strength cycle in your cycling off season(winter) when others need to hit theirs in the skiing off season(summer).  A little extra attention to detail and communication with your coaches will help you train successfully and maximize your results. 

Competitive CrossFitter?  The past few years has brought some very exciting changes to the CrossFit community.  The CrossFit Games!  Everyone wants to be as good as the freakazoids they see CrossFitting all over the internet.  An elite CrossFitter in 2006 and an elite CrossFitter now is like The freshman football team competing against the Patriots.  Elite CrossFitters train full time!  It takes more than just a handful of classes every week to compete at the highest level in CrossFit.  With the depth of our program we provide the resources for a CrossFit Games bound athlete to train hard, get coached and maximize their potential.  A games athlete needs to train every day.  Sometimes 2x per day.  The extras like recover, diet, practice and sleep become a full time endeavor.  The ability to handle the stress of putting in 10 plus training sessions every week is a combination of the extras, being dedicated to your training and a little bit genetically gifted to be able handle the stress being placed on the body.   

Register Here!!!!

It’s time again to come play and compete with your fellow NSCF members. We will be taking the 5^th NSCF Team Challenge outdoors and off site for some unique ‘out of the box’ team WODs!

Date: Saturday October 8^th

Time: 10:00am-2pm

Venue: Green Meadows Farm

(656 Asbury Street, Hamilton, MA)

Cost: $75 per team

Teams will consist of 3 members (at least one male and one female member per team)

 The 5^th Team Challenge will consist of 2-3 workouts, to be announced Day of at 10am and workouts will start at 10:30.

As always the first place team will receive some great prizes, their names will be added to the NSCF Team Challenge Cup for life and best of all they get bragging rights…at least until the 6^th team challenge arrives.

Prizes will also be awarded for best team uniforms!

 Workouts will be designed so that all members can participate as part of a team and complete the wods as required.

 If you can brave the unknown weather conditions you can participate!

Incase of severe weather conditions the Challenge will be redirected to NSCF.

It’s a 3 way Tie!

Aaron V, Brendan M and Joe B

100# shuttle run

33 seconds!

Great job boys!!!

This weeks challenge is a shuttle run

100# men  45/25/15/15

70# women 25/25/10/10