NEWS
- Rise-N-Grind SUN 5/30: We’re going off site!
Yup, we’re taking this crazy train to Callahan State park for a 1 hour hike. If you have a weight vest (or backpack full of weights) wear it, and bring a water bottle. We’ll meet at the entrance on Millwood Street in Framingham at 8:30a. Please rsvp on Triib to let us know you’re coming! Directions to Millwood Entrance from Daybreak:
From the Gym:
Take route 20 West
Left onto Nobscott Rd which turns into Edgell Rd in Framingham
Right onto Belnap
Right onto Millwood
Trail Parking/Entrance on your Left ring your weight vest or a backpack with weights in it - Memorial Day Murph: Mon 5/31 at 7a + 9:30
Programming this month will be geared toward building pull up, push up, squat and run volume for the workout Murph. Murph is a 1 mile run, 100 pull ups, 200 push ups, 300 squats, followed by another mile run. By the 31st, you’ll feel ready to attack this workout, and not have it interfere with the rest of your week’s workouts
WOD
“Navigator”
AMRAP 20
Max Calorie Row
*every 2 min complete:
5 Chest to Bars+10 Push Ups
AMRAP 20
Max Calorie Row
*every 2 min complete:
5 Pull Ups+5 Push Ups
AMRAP 20
Max Calorie Row
*every 2 min complete:
10 Ring Rows+10 Knee Push Ups
WOD GUIDANCE & GOALS
At 3,2,1, GO… start rowing right?! NOPE, hop up on the rig and do 5 chest to bars, hop down and do 10 push ups, THEN hop on your rower and row your heart out. At the next two minute mark, repeat the process. Aim to complete the pull/push combo under a minute so you have at least a minute to knock out some calories. Target 10-20 calories per interval but record only your total calories.
Post Calories to Comments.
HOME WOD
AMRAP 20
Max Mile Run
*every 2 min complete:
10 Burpees
ENDURANCE
Today’s workout
140 calories
MCx until 8th round when rrrrrip!
5 strict pull-ups for last two rounds.
Oof. Chest to bars took awhile after second round. Had like 45-50 seconds to row 😂
Loved and hated this one!
67 calories MCX CTB 3/2 then 2/2/1 — only got 4/5 in 4 rounds
113 MCx until round 7 when ripped, went to run rows
146 mcx (mostly strict ctb some added a weird leg kip)
201 MCx
201 MCx
142 MCx on Bike
143 MCx
141 MCX except for last 2 rd did normal pull ups
205 regular pull ups
92 (?) cals on bike – 5 kipping pull ups / 10 push ups
193
ring rows on med ball, presses
210 MCx
214 mcx – wow. that row got pretty spicy. checked the monitor and it was about 3500 meters… throw in some rig work and pushups and woof.
Didn’t get exact cal count. Somewhere around 70 (had maybe 30 sec to row each round.).
5 c2b in 1st round then 2 c2b singles/3 unbroken kpu the rest of the way
101 cals
KPU’s
MAx RBPUs, 101.5 cal bike
1-2 rds 4ctb,rest 3ctb
101 cals.
130 cal bike