CrossFit Gloucester


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Tuesday 140826

Posted by Em on August 25, 2014 at 5:20 PM Comments comments (0)


  • Front Squat


  • 7 Front Squat 115/75
  • 15 Box Jumps 24/20
This Saturday at 9:00AM, we will be doing 31 Heroes.  It's a partner wod so bring a friend. If you want to donate to this cause, you can go online and register under CrossFit Gloucester.  

Wednesday 140820

Posted by Em on August 19, 2014 at 7:10 PM Comments comments (0)

Shoulder Press 3-3-3-3-3

Push Press 2-2-2-2

Jerk 1-1-1

Beauty and the Beast Competition is in 4 Days! Good luck to all Competitors!

Wod 1 has been released.  All other wods will be announced the day of.

Sunday 140810

Posted by Em on August 9, 2014 at 5:00 PM Comments comments (0)

7 RFT:


  • 15 Cal Airdyne
  • 15 Lunges Ea Side
  • 15 Ab Mats
  • Rest 1 Min


The Airdyne factor: Crossfit that really sucks good

Posted: July 13, 2013 in Aging, Masters Competition, WODS for Masters

The first time I saw an Airdyne in our box I was like, WTF? If I get on that thing I’m gonna look like I’m 74 – not 54.


Seriously, does that look like Crossfit equipment? With that big ole’ cushy saddle – I mean seat – and those pedals that look like the wooden building blocks I used as a kid…No, the Airdyne looks like something Paula Deen ought to be on.


I am also a Spinning instructor and our box has spin bikes. lady wotking out riding bike When I saw the Airdynes lined up next to the spin bikes, I chuckled: “Surely, you jest,” I said to my arrogant self.


Then I walked into the box one morning and saw the Airdynes lined up. Matt, owner and my coach, was going to use the Airdynes in a WOD! Silly man. “This will be rich,” I said to my arrogant self.


30 seconds ON at 100%/30 seconds rest for 5 minutes. I did the math. That’s 5, 30-sec. reps. FIVE. How hard could that possibly be? I mean, my spin classes are 60 minutes. “Puh-leez,” I said to my arrogant self.


Five minutes later, gasping for air and unable to get off the damn thing, I said to my humbed self: “WTF is this thing!?!”


Spinning is like riding a tricycle with training wheels compared to the Airdyne.


Schwinn, the evil company that makes the Airdyne, says: ” The Airdyne® Exercise Bike is simply smart. Wind resistance is exponential, so the harder you pedal, the higher the resistance becomes. This naturally provides the right workout for both a novice exerciser and an elite athlete.”


“NATURALLY” provides the right workout!! There is nothing “NATURAL” about the Airdyne. I would rather do 1,000 burpees in the sun on the hottest day of summer than get on the Airdyne for 5 minutes. My obit will probably read: She died on an Airdyne.



Which is why it is such a great piece of equipment for us well-seasoned Crossfitters. Many of us have blown out our knees running for decades or shredded our rotator cuffs. Some exercises in Crossfit are not good for us or we are just not ready for them – yet. We need an aerobic alternative and the Airdyne is perfect. It’s non-impact and it works your whole body – arms, core, legs, heart and panting muscles.


Last night I was supposed to do prowlers but it was raining and I needed an alternative. I asked my coach Matt, “Hey it’s raining and I can’t do the prowlers. What do you think about rowing?” Matt got this smartass, diabolical look on his face and said: “Funny, I was thinking Airdyne.”


So there I was on the Airdyne, being a good middle-aged athlete and doing what my coach told me to do. I spent the first two sets cussing in my head because I was too out of breath to actually cuss out loud. Suddenly, during the third set I realized it was my once-a-week cheat night and in less than one hour I would be eating gluten-free pizza with turkey salami. YES! The last two sets I kicked ass. PIZZA. PIZZA. PIZZA.


I wiped the foam from the corners of my mouth, cooled down, stretched out and went home. I ate half a pizza. I think it tasted good but I ate it so fast I don’t really remember. It sure looked good. And thanks to the Airdyne I probably burned off four times the calories in that half a gluten-free pizza.


Then I said my prayers and went to bed.


“God bless the Airdyne and make sure there is a special place in hell for it.”




Saturday 140809

Posted by Em on August 8, 2014 at 5:45 PM Comments comments (0)


  • 10 Front Squats 135/95
  • 10 HSPU's
  • 15 Front Squats 135/95
  • 15 HSPU's 
  • 20 Front Squat 135/95
  • 20 HSPU's 
  • 20 Back Squats 135/95
  • 20 Push Ups
  • 15 Back Squats 135/95
  • 15 Push Ups
  • 10 Back Squats 135/95
  • 10 Push Ups

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11 Days Left to Sign up for Beauty and the Beast!


Friday 140808

Posted by Em on August 7, 2014 at 5:45 PM Comments comments (0)



  • Run 800M
  • Run 400M Backwards
  • Run 800M
  • Run 400M Backwards
In honor of USAF SSgt Travis L. Griffin, 28, who was killed April 3, 2008 in the Rasheed district of Baghdad by an IED strike to his vehicle. Travis is survived by his son Elijah.

Running Technique to Practice

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Another Beach Wod is in the works!

Th 140807

Posted by Em on August 6, 2014 at 5:50 PM Comments comments (0)


7 Rounds FT: 

  • 15 KBS 1.5/1
  • 15 Power Clean 95/65
  • 15 Box Jump 24/20 

U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

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Wednesday 140806

Posted by Em on August 5, 2014 at 5:25 PM Comments comments (0)

Push Press

  • 1 RM 

  • 5 Push Press 115/75
  • 25 Dubs
For those of you that missed this vid....

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Tuesday 140805

Posted by Em on August 4, 2014 at 7:40 PM Comments comments (0)


  • 20 Sumo Deads 315/225
  • 15 T2B
  • 20 SDL 275/185
  • 15 T2B
  • 20 SDL 225/155 
  • 15 T2B

Monday 140804

Posted by Em on August 3, 2014 at 2:00 PM Comments comments (0)

FT 10-8-6-4-2

  • Snatch 135/95
  • Muscle-up
Cash out with 5 Wall climbs....

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Sunday 140803

Posted by Em on August 3, 2014 at 2:00 PM Comments comments (0)

WOD at the Clark Farm! 


10 Rounds of 

  • 10 Jumping Squats
  • 10 Jumping Lunges
  • Bike 6 Miles
10 Rounds of 
  • 10 Jumping Squats
  • 10 Jumping Lunges