Wednesday 111130

Announcements:

1) CrossFit Torque One-Year Celebration is Tuesday December 6, 2011! Look forward to a special WOD we created just for you :) Stay tuned for special discounts on CrossFit Torque apparel & accessories!

2) CrossFit Torque Holiday Party – Saturday December 10, 2011 from 12pm-3pm at CFT.  Please bring your own drinks and we will take care of the food!! There will even be a chance to do a mini-WOD! Who’s excited!?

Wednesday November 30, 2011

Strength:

Press 1-1-1-1-1-1-1

WOD:

AMRAP in 10 of

5 Push Press, 95 / 65 #

7 Burpees

After Party:

Weighted Sit-ups

Post push press weight & WOD results to comments!

Tuesday 111129 “Helen”

Announcements:

1) CrossFit Torque One-Year Celebration is Tuesday December 6, 2011! Look forward to a special WOD we created just for you :) Stay tuned for special discounts on CrossFit Torque apparel & accessories!

2) CrossFit Torque Holiday Party – Saturday December 10, 2011 from 12pm-3pm at CFT.  Please bring your own drinks and we will take care of the food!! There will even be a chance to do a mini-WOD! Who’s excited!?

Tuesday November 29, 2011

Skill:

Kipping Pull-ups

WOD:

“Helen”

3 Rounds for time of:

400m Run

21 KB Swings, 1.5 / 1pd

12 Pull-ups

Compare your results to either August 9, 2011 or April 19, 2011. Post your WOD time (and weight) to comments!

August 9, 2011 "Helen" WOD Results

April 19, 2011 "Helen" WOD Results

Monday 111128 “Elizabeth”

Announcements:

1) CrossFit Torque One-Year Celebration is Tuesday December 6, 2011! Look forward to a special WOD we created just for you :) Stay tuned for special discounts on CrossFit Torque apparel & accessories!

2) CrossFit Torque Holiday Party – Saturday December 10, 2011 from 12pm-3pm at CFT.  Please bring your own drinks and we will take care of the food!! There will even be a chance to do a mini-WOD! Who’s excited!?

 

Monday November 28, 2011

Strength:

Squat Clean 1-1-1-1-1

WOD:

“Elizabeth”

21-15-9 reps of

Squat Clean, 135 / 95 #

Ring Dips

Compare your results to June 13, 2011. Post your results to comments!

June 13, 2011 "Elizabeth" WOD Results

Friday 111125

Workout of the Day:

With a partner, complete:

100 Parralette shoot throughs

150 Wall Ball Shots, 20 / 14#

Run 1.5 miles

Rules: One person must work on wall ball shots, while the other works on the shoot throughs. Both Partners must work at the same time and switch at the same time. Break up as needed. Run is done at the same time.

Wednesday 111123

1. Happy Early Thanksgiving!! We will not have any group classes tomorrow Thursday November 24, BUT we will have open gym from 8:00-10:00am so come on in and get a workout in before you stuff your faces with amazing food.

We also still are collecting canned goods for the Food Pantry – we will stop on Saturday Nov 26!

2. Congrats on finishing the first CrossFit Torque 30 day Paleo Challenge!

Those who participated will complete the benchmark workouts we had from a month ago:

  • 1200m run.
  •  Rest.
  • 30 Thrusters for time.
  • Rest.
  • Max Burpees in 3 minutes.

The weight for the thrusters will be the same exact weight you used before. We also will be measuring your thigh, waist and hip. We will have you jump on the scale as well!

Winners will be determined based on your results in a few ways:

  • Most points by the end
  • Most improvement on the benchmark workouts
  • Most inches lost on the measurements

We would love your feedback on the challenge!

3. Today’s workout of the day (for those not participating in the paleo challenge!)

Strength:

Front Squat 1-1-1-1-1

Workout of the Day:

12-10-8-6-4-2 reps of

Front Squat, 135 / 95# — Starting from the ground

Handstand Push-ups

Post strength weight and WOD time to comments! What were your paleo challenge results?

Tuesday 111122

1. Happy Early Thanksgiving!! We will not have any group classes Thursday November 24, BUT we will have open gym from 8:00-10:00am so come on in and get a workout in before you stuff your faces with amazing food.

We also still are collecting canned goods for the Food Pantry – we will stop on Saturday Nov 26!

2. The first CrossFit Torque 30 day Paleo Challenge ends tomorrow!

Those who participated will complete the benchmark workouts we had from a month ago:

  • 1600m run.
  •  Rest.
  • 30 Thrusters for time.
  • Rest.
  • Max Burpees in 3 minutes.

The weight for the thrusters will be the same exact weight you used before. We also will be measuring your thigh, waist and hip. We will have you jump on the scale as well!

Winners will be determined based on your results in a few ways:

  • Most points by the end
  • Most improvement on the benchmark workouts
  • Most inches lost on the measurements

We would love your feedback on the challenge!

3. Today’s workout of the day

Snatch:

1-1-1-1-1

For time:

100 Double unders/300 singles

25 Hang squat snatch, 75/55#

25 Box jumps, 30/24″

25 Pull ups

25 Push press, 75/55#

100 Double unders/300 singles

Post your strength and WOD times to comments!

U-Form Custom Fit Technology

For anyone who purchased the Reebok CrossFit Nano sneakers, here are the instructions

http://shopcrossfitreebok.com/u-form

Reebok Crossfit “U-Form” Instructions

Please follow the Instructions below to ensure the best possible fit for your

Reebok Crossfit “Flex Nano” or “Oly” shoe:

 

Reebok Crossfit Oly:

  1. Pre-heat oven to 200 degrees
  2. Heat shoes for 3 minutes (“U-Form” tab will turn red)
  3. Remove shoes from oven
  4. Lace up shoes as you normally would and wear them seated for 8 minutes. (“U-Form” tab will return to black)
  5. Your shoes are ready to go!

 

Reebok Flex Nano:

  1. Place hairdryer inside shoe and blow hot air for 4 minutes. (DO NOT USE OVEN!) “U-Form” tab will turn red.
  2. Remove hairdryer from shoes.
  3. Lace up shoes as you normally would and wear them seated for 8 minutes (“U-Form” tab will return to black)
  4. Your shoes are ready to go!

*This process can be repeated more than once throughout the life of the shoe.  Do not use microwave oven.

Please share this information with all CrossFitters as we want to make sure everyone has proper instructions for the right fit!

Download a PDF copy of the U-Form Fitting Instructions here!

 

Monday 111121

1. Happy Early Thanksgiving!! We will not have any group classes Thursday November 24, BUT we will have open gym from 8:00-10:00 so come on in and get a workout in before you stuff your faces with amazing food.

We also still are collecting canned goods for the Food Pantry – we will stop on Saturday Nov 26!

2. The first CrossFit Torque 30 day Paleo Challenge ends this Wednesday!

Those who participated will complete the benchmark workouts we had from a month ago:

  • 1 mile run.
  •  Rest.
  • 30 Thrusters for time.
  • Rest.
  • Max Burpees in 3 minutes.

The weight for the thrusters will be the same exact weight you used before. We also will be measuring your thigh, waist and hip. We will have you jump on the scale as well!

Winners will be determined based on your results in a few ways:

  • Most points by the end
  • Most improvement on the benchmark workouts
  • Most inches lost on the measurements

We would love your feedback on the challenge!

3. Today’s workout of the day

Strength:

Power Clean & Jerk 1-1-1-1-1-1-1

WOD:

AMRAP in 4 min of

3 Power Clean & Jerks, 135 / 95 #

5 Burpees

1 min Rest

x 2 Rounds

After Party:

Tabata v-up

Saturday 111119

Update – we are cancelling the 4:30pm and 5:30pm CrossFit classes on Monday November 21, 2011 because there is a Patriot’s game that night and the traffic will be crazy! Goal: watch the Patriot’s game and work on a goat during commercials – handstands, l-sit holds, max rep push-ups getting full depth, tabata sit-ups, v-ups; do something!

Come in and workout before the weekend! Don’t want to miss out on working out for a few days :)

The rope is calling your name!

Friday 111118

Update – we are cancelling the 4:30pm and 5:30pm CrossFit classes on Monday November 21, 2011 because there is a Patriot’s game that night and the traffic will be crazy! Goal: watch the Patriot’s game and work on a goat during commercials – handstands, l-sit holds, max rep push-ups getting full depth, tabata sit-ups, v-ups; do something!

Friday November 18, 2011

Strength:

Overhead Squats 2-2-2-2-2

Workout of the Day:

3 Rounds for time of

15 Overhead Squats, 95 / 65 #

20 Knees-to-Elbows

Post WOD results to comments!