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“I Don’t Want to Get Bulky”

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This is the most common thing we hear when women come to the gym for the first time.

Watch this video and see what a some of the girls have to say:

There’s an immediate assumption that just because  the weights are heavy and there are barbells being used that all of the sudden your shoulders are going to outgrow your shirt, you’re going to lose your boobs, or you’re going to all of the sudden have huge muscular thighs.

This couldn’t be further from the truth. More often than not, ladies start training at the gym and their initial goals are to tone their arms or lose a bit of weight, but immediately the find out there’s more to it.

Quickly they realize they get more out of doing their first pull-up or remembering how to do a handstand than focusing on the weight on the scale. Often women notice within a few weeks that their clothes fit better as they both lose fat and gain muscle at the same time.

You may also notice feeling stronger, more confident, and standing more upright. These are the things we focus on. Everything else is just a bonus.


Let us know if you want to try a session and find out more about what you can do to enjoy working out for the sake of working out rather than because you think you have to. Click HERE.

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180203 – Savage Saturday

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Announcements

We have a few events coming up:
– 2/5 8-Week Nutrition Challenge starts, sign up today:
www.2018winterchallenge.wodifyrise.com
– 2/22 CrossFit Games Open/Intramural Open Starts

Wells Street Fitness – CrossFit

Warm-up

Coach’s Choice

Metcon

Savage Saturday IV: Hangover Buster (Time)

At 0:00

Alternate exercises every minute for 12:00

1st Minute – 15 Pull ups (jumping, kipping, or butterfly)

2nd Minute – 24 Hand to Hand KB Swings (12 each arm)

At 16:00

3 Rounds of:

2:00 AMRAP

10 Burpee Box Jumps (20″)

Max Wall Balls

1:00 Rest

2:00 AMAP

75 Double Unders

Max Box Step Ups

1:00 Rest

At 38:00

3 rounds:

30 Thrusters (45/35lbs)

400m Run

20 Push ups

180202

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Announcements

We have a few events coming up:
– 2/5 8-Week Nutrition Challenge starts, sign up today:
www.2018winterchallenge.wodifyrise.com
– 2/22 CrossFit Games Open/Intramural Open Starts

Wells Street Fitness – CrossFit


Mobility bros

Warm-up

Dynamics

Barbell Warm up –

10 RDLs

10 Bent Rows

10 Presses

5 Position 1 Power Clean + Squat

3 Position 3 Power Clean + Squat

5 Push Jerk

5 Split jerk

Skill/Strength

BEG: Hang Power Clean + Hang Clean + Jerk (1+1+1)

A) Work up to a Daily Max in 15:00

B) EMOM at 80% Daily max

*open prep athletes, all EMOM reps should be touch and go

INT: Hang Clean + Jerk (2+1)

A) Work up to a Daily Max in 15:00

B) EMOM at 80% Daily max

*open prep athletes, all EMOM reps should be touch and go

ADV: Hang Clean + Clean + Jerk (1+1+1)

A) Work up to a Daily Max in 15:00

B) EMOM at 80% Daily max

*open prep athletes, all EMOM reps should be touch and go

MetCon – Fitness

JDW – Fitness (AMRAP – Reps)

12:00 EMOM

1st Minute – 14 Alternating DB Snatches (50/35lbs)

2nd – 15 Burpees

3rd – 15/12 Calorie Row

MetCon – Performance

JDW – Performance (AMRAP – Reps)

12:00 EMOM

1st Minute – 10 Touch and go Power Cleans

2nd – 15 Burpee to 6″ Target

3rd – 15/12 Calorie Row

Cool Down

1:30 Box Pigeon Pose (each leg)

180201

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Announcements

We have a few events coming up:
– 2/5 8-Week Nutrition Challenge starts, sign up today:
www.2018winterchallenge.wodifyrise.com
– 2/22 CrossFit Games Open/Intramural Open Starts

Wells Street Fitness – CrossFit

Warm-up

Coach’s Choice

Skill/Strength – Fitness

FIT: Push Press (5×5)

Work up to daily 5RM, use the 90% to determine warm up vs working sets

Skill/Strength – Performance

Push Press (80%x2, 85%x2, 90%+ 3×2)

MetCon – Fitness

Right Side up – Fitness (Time)

4 Rounds for time:

10 Shoulder to Overhead (135/95lbs)

10 Front Squats (135/95lbs)

15 Pull ups
choose a weight you cannot complete 10 unbroken reps of. The could should be 5-6 reps at a time, push yourself to use a challenging weight – but keep your mechanics strong!

MetCon – Performance

Right Side Up – Performance (Time)

4 Rounds for time:

10 Deficit Handstand Push ups (45/25lbs plate)

10 Kettlebell Front Squats (2×53/35)

15 Chest to Bar Pull ups

Beginner athlete: 16-18:00

Average athlete: 13-16:00

Advanced athlete: 11-13:00

Elite athlete: 9-11:00

Regional athlete: Under 8:00

Cool Down

Spend 5:00 working on a mobility weakness – choose your own adventure

180131

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Announcements

We have a few events coming up:
– 2/5 8-Week Nutrition Challenge starts, sign up today:
www.2018winterchallenge.wodifyrise.com
– 2/22 CrossFit Games Open/Intramural Open Starts

Wells Street Fitness – CrossFit

Warm-up


Warm-up

Coach’s Choice

Skill/Strength – Fitness

FIT: Back Squat (5×5)

Work up to daily 5RM, use the 90% rule to determine working vs warm up sets

Skill/Strength – Performance

PER: Back Squat (80%x2, 85%x2, 90%+ 3×2)

MetCon – Fitness

Choose Your Own Adventure – Fitness (Time)

For Time:

30 Manmakers (35/25lbs)

125 Sit ups

100 Calorie Row

*Split Up into any order/rep scheme

MetCon – Performance

Choose Your Own Adventure – Performance (Time)

For Time:

75 Hang Power Cleans (115/85lbs)

50 Toes to Bar

300 Double Unders

*Split up into any order/rep scheme

Cool Down

Wrist/forearm cool down

180130

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Announcements

We have a few events coming up:
– 2/5 8-Week Nutrition Challenge starts, sign up today:
www.2018winterchallenge.wodifyrise.com
– 2/22 CrossFit Games Open/Intramural Open Starts

Wells Street Fitness – CrossFit


Warm-up

Coach’s Choice

Skill/Strength

4 Rounds:

6 Sumo Deadlifts (+10-15lbs heavier than last time)

0:30 Side Plank Hold (each side)

A1: Sumo Deadlift (4×6)

+10-15lbs heavier than last exposure

A2: Side Plank Hold (4×0:30 (each side))

Metcon

Wide Open (AMRAP – Reps)

Alternate Exercises every minute for 15:00

1st Minute – 8 Deadlifts (255/175lbs)

2nd Minute – 15 Wall Balls (20/14lbs, 11’/10′ target)

3rd Minute – 15 Box Jumps (24/20″)

Cool Down

5 Crucifixes (each leg)

5 Scorpions (each leg)

180129

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Announcements

We have a few events coming up:
– 2/5 8-Week Nutrition Challenge starts, sign up today:
www.2018winterchallenge.wodifyrise.com
– 2/22 CrossFit Games Open/Intramural Open Starts

Wells Street Fitness – CrossFit


Warm-up

General warm up/shoulder prep – Coach’s Choice

Barbell Warm up

2 Rounds:

3 Press in Split

3 Overhead Split Squats

3 Jerk Balances

3 Split Jerks

Skill/Strength

Split Jerk (6×2)

Start at medium weight and build over 6 sets. Rest 1:00-1:30 between sets

MetCon – Fitness

Mental Midget (AMRAP – Reps)

20:00 EMOM

1st Minute – 15 Burpees

2nd Minute – 20 Overhead KB Swings (70/53lbs)

*If you fail on a round, subtract 2 reps from the number you failed on and continue with that number. Scored by total reps.

Cool Down

30 Dead Bugs

1:00 Banded Hamstrings Stretch (each leg)

180127 Bring a Friend Day!

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Announcements

We have a few events coming up:
– 1/27 Anniversary free classes (8am,9am, 10am) – bring a friend!
– 1/27 Anniversary/Holiday party 6pm-?
– 2/22 CrossFit Games Open/Intramural Open Starts
– 2/5 8-Week Nutrition Challenge starts, sign up today:\
2018winterchallenge.wodifyrise.com

Wells Street Fitness – CrossFit


Warm-up

Coach’s Choice

Metcon

A: Sweaty Saturday – Downstairs (AMRAP – Reps)

With a partner, 15:00 AMRAP:

Partner 1 completes 1 round of:

8 Dumbbell Push Press(35/25 each hand)

12 Pull ups

Partner 2, AMRAP:

Burpee Box Jump Overs

*when partner 1 completes their round, switch, alternating back and forth for 15:00. Total up reps completed for both parts for a final score.

B: Sweaty Saturday – Upstairs (AMRAP – Reps)

3 Rounds:

1:00 Max Calories Ski Erg

1:00 Max Sit ups

1:00 Max Calories Rower

1:00 Max Jumping Air Squats

1:00 Rest

Cool Down

Downward Dog

Lizard Lunge

Pigeon Pose

Cossack Squat

180126

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Announcements

We have a few events coming up:
– 1/27 Anniversary free classes (8am,9am, 10am) – bring a friend!
– 1/27 Anniversary/Holiday party 6pm-?
– 2/22 CrossFit Games Open/Intramural Open Starts
– 2/5 8-Week Nutrition Challenge starts, sign up today:\
2018winterchallenge.wodifyrise.com

Wells Street Fitness – CrossFit


Warm-up

Coach’s Choice

Skill/Strength – Fitness

FIT: Front Squat (5×5)

Work up to a daily 5 rep max. Use the 90% rule to determine your working vs warm up sets.

Skill/Strength – Performance

PER: Front Squat (80%x2, 85%x2, 90%+ 3×2)

rest 2:00-3:00 between 90%+ sets. Complete either activation or mobility exercises during rest

MetCon – Fitness

Somewhere Dark – Fitness (Time)

4 Rounds for time:

15 DB Power Cleans (50/35lbs)

20 Alternating DB Reverse Lunge (front rack, 10 per leg)

12 Knees to Elbows

Beginner athlete: 13-14:00

Average athlete: 12-13:00

Advanced athlete: 9-12:00

Elite athlete: 7-9:00

Regional athlete: Under 7:00

14:00 Time Cap

MetCon – Performance

Somewhere Dark – Performance (Time)

4 Rounds for time:

12 Power Snatch (95/65lbs)

12 Alternating Overhead Reverse Lunges (95/65lbs)

12 Knee to Elbow

Intended Stimulus:

Beginner athlete: 11-14:00

Average athlete: 9-11:00

Advanced athlete: 7-9:00

Elite athlete: Under 7:00

Regional athlete: Under 6:00

14:00 Time Cap

Cool Down

Foam Roll Thoracic Spine for 1-2:00

1:00 Box Shoulder Stretch

30 Banded Face Pulls or Wall Angels

180125

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Announcements

We have a few events coming up:
– 1/27 Anniversary free classes (8am,9am, 10am) – bring a friend!
– 1/27 Anniversary/Holiday party 6pm-?
– 2/22 CrossFit Games Open/Intramural Open Starts
– 2/5 8-Week Nutrition Challenge starts, sign up today:\
2018winterchallenge.wodifyrise.com

Wells Street Fitness – CrossFit


#tbt Lauren R in foundations class 3 years ago!!!

Warm-up

Coach’s Choice

FIT-A: Chin up (5×5-8)

FIT-B: Ring Dips (5×6-10)

Skill/Strength – Performance

PER: Pull-ups (Accumulate X Strict Pull ups)

Accumulate X Strict Pull ups in as few sets as possible (based on previous results from 2 weeks ago)

If you completed 25 strict pull ups in:

3-4 sets – accumulate 30

4-5 sets – accumulate 25

5+ sets – accumulate 115-20

*if you did not accumulate 25 strict pull ups, find a baseline today

PER: Ring Dips (Accumulate X Strict Ring Dips)

Accumulate X Strict Ring Dips in as few sets as possible (based on previous results 2 weeks ago)

If you completed 40 strict ring dips in:

3 or less sets – accumulate 50

4-5 sets – accumulate 40

5+ sets – accumulate 25

*if you did not accumulate 40 strict ring dips, find a baseline today

MetCon – Fitness

TIme to Fly – Fitness (3 Rounds for reps)

In 4:00 complete:

Row 800m

Max Reps Devil’s Press (40/30lbs)

Rest 4:00

In 4:00 complete:

Row 800m

Max Reps Box Jumps (20″)

Rest 4:00

In 4:00 complete:

Row 800m

Max Wall Balls (20/14lbslbs)

MetCon – Performance

Time to Fly – Performance (3 Rounds for reps)

In 4:00 complete:

Row 800m

Max Reps Shoulder to Overhead (135/95lbs)

Rest 4:00

In 4:00 complete:

Row 800m

Max Reps Burpee Box Jumps (20″”)

Rest 4:00

In 4:00 complete:

Row 800m

Max Wall Balls (20/14lbslbs)

Cool Down

1:00 3-way Banded Hamstrings stretch (each leg)