New Moves

In an effort to continue growing as coaches and athletes we’re constantly reading, watching, and trying new things.  Aaron and Joe are recovering from one such experiment, as they spent last week taking on the challenge of SEALFIT‘s programming.  While I don’t think we’ll be incorporating SEALFIT style programming whole hog at CFF anytime soon, there are certainly some useful ideas we can borrow.  We’re going to begin by incorporating a movement we haven’t before on Monday, the SEALFIT Man Maker (link to demo below).  As you’ll see, this movement is really six in one, including two push-ups and a dumbbell squat clean thruster.  Just another tool in our ever expanding programming toolbox that we can apply to forge our fitness.

Haley showing some great technique in the movement we've paired with man makers on Monday

January 24, 2011

Strength: Overhead Squat 5-5-5-5-5

3 Rounds:
10 SEALFIT Man Makers (35#/25#)
20 Kettlebell Swings (32kg/24kg)


Paleo meal delivery is now available at CrossFit Fenway from Paleo Comfort Cuisine.  Place orders by 9 PM on Sunday for Monday delivery at 5 PM, or by 9 PM Wednesday for 5 PM delivery on Thursday.  These tasty, prepared meals eliminate any excuses between you and clean eating.

CrossFit Fenway has several teams competing in the CrossFit Newton Team Throwdown this Saturday, January 29th.  Teams will be competing in up to 4 workouts beginning at 9 AM.  Come out to support your CrossFit Fenway teammates, and maybe even get a JT lead, pre-throwdown, bodyweight invasion in while you’re at it.

20 thoughts on “New Moves”

  1. Weekend WOD: Boston Prep 16-Miler in Derry, NH

    2:21:25 (about halfway between my 2:15 reach goal and my please-God-let-me-finish-in-2:30 goal)

    Guess what? CrossFit works. A year ago, this would have broken me (if I was even able to finish). I still need to be more diligent about getting interval training in, but I was able to do this without much distance running at all over the past 3 months. With another handful of long runs, some track time and 4-5 CF days a week, I’m confident that I’ll do well at the marathon in DC (3/26/11). Thanks, CFF team!

  2. Nice work Scrappy! That Derry 16 miler is no joke!

    On a related note – as many of you know, I completed a 1/2 marathon and a full marathon on consecutive days a couple weekends ago down at Disney. Many people have asked how it went and if I think CrossFit helped. I want to share some of my thoughts for anybody else considering distance running.

    Prior to Disney, I had run 17 marathons with varying amounts of success: From a 3:33 marathon to a 7+ hour marathon. Training for those prior 17 marathons have consisted of, quite simply, running. I did mix the running up with tempo runs, easy runs, track work, hill work, etc. But all of the training was running.

    This past July, I discovered CrossFit. I had never (seriously) incorporated any strength work into my training before, so I was very interested to see how CrossFit would affect my running. In fact, because of CrossFit, I was running much less – time & tiredness being a huge factor in that.

    Well, as it turns out, my 1/2 and full marathons went much better than I expected – particularly since I’ve never done that amount of distance in such a short time. I contribute my success to three things:
    1. I ran both the 1/2 and full marathons slower. If you’re doing both back-to-back, you really can’t race either one of them.
    2. The Disney courses are flatter than what I normally train on here in Boston.
    3. And finally (and perhaps most importantly), CrossFit.

    I don’t don’t know if it’s the strength work, the metabolic conditioning, or the mental aspect of CrossFit (I suspect all three came into play). But I can tell you this, CrossFit helped me perform better in these events than I ever thought. In addition, my recovery was MUCH quicker than normal. All of the soreness was just about gone just 2 days after the marathon. Typically, it takes 4-5 days for me to be pain-free.

    So yes, I’m a believer that CrossFit can make you a much better distance runner, even with less running-specfic training. I’m looking forward to running Boston in a few months to see how things progress. Thank you all for your help & encouragement along this journey so far.


    P.S. I did NOT do the CrossFit Endurance training OR use the Pose method of running. I will be looking into that soon. Probably right after I finish running Boston.

  3. OHS: 45kg – PR, and could’ve gone more if we had the time.
    WOD: 17:15, 20lb dumbbells, 1.5pd kettle bells.

    Would’ve gone heavier ont the dumbbells but all the 25s were being used, and the 30s hurt my shoulder – probably due to to all the work at the Oly clinics this weekend.

    Wow. Those manmakers are NO JOKE!

  4. OHS: 65kg (new PR for 5 rep max)
    WOD: 16:30

    I’m a fan of the Man Maker.

    (Shout out to KP for her hospitality this weekend… Great to see everyone who came out!)

  5. Gender neutrality?

    strong human maker doesn’t have the same ring.
    Power pushers
    force forgers
    boom builders


    1. Hahaha, you have seriously made my day with that comment, Jen – I am so glad I’m not the only one who saw ‘man makers’ and hummed that.

      Looking forward to getting my butt kicked with these at 7! Wooo! 🙂

  6. a. Congrats Scrappy and Scott! I’m super proud of you both!

    b. Another big congrats goes to Joe and Aaron for completing SealFit week. If you guys haven’t checked out the SealFit website, you should. The workouts are so obscene that they make me laugh when I read them. I can only hope that at some point in the future we all get to watch them attempt the 800m buddy carry. With weight vests, for time.

    c. Thanks again to KP for hosting this weekend!

    d. I will be cheering on our teams at CF Newton this weekend – let me know if you’d like to come too and we can coordinate.

    e. See you Friday!

  7. OHS` 45 kg x 5, got 50 kg x3 then x4- sooo close, felt good to really push and go for it however. 50 kg was my one rep PR not to long ago.

    WOD- RX for ladies- 25lbs and 24 kg- 16:40ish
    if felt really taxing doing 10 reps of the manmaker while attempted to keep good form.

    good work out today

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