Weekly Training Test Week | 10/5/15 – 10/11/15

Hello everyone! We hope you all had a fantastic weekend. Congrats to all who participated in athletic events outside of The Fort this weekend. We had a team of 14 running/climbing at Loon in the O2X challenge, and Kate Lewis and Cyndi Magner ran the Smuttynose half marathon! These are some amazing achievements.

Speaking of accomplishments, the results are in from our last training cycle. These graphs and charts reveal some amazing improvements and gains. The image below is a sample of the what we have for each member of our gym. Please continue to record your scores on the sheets provided each week. It really means a lot to us because we get to see your improvements as well as strengths and weaknesses of the gym as a whole. Please keep your eyes open for a more detailed blog post about some amazing results. It will be published in the next couple of days!

Sarah's back squat has improved by 18lbs. in 7 weeks!

Sarah’s back squat has improved by 28lbs. in 7 weeks!


Getting ready to "Rise Higher"!

Getting ready to “Rise Higher”! O2X 2015.

Welcome to Re-Test Week!
Go hard this week! Beat your scores in the lifts and AMRAPs.


A. Weighted Chin Up 1RM
10 minute cap
B. Bench Press 1RM
15 minte cap
C. Front Squat 1RM
15 minute cap
*Beat scores from Week 1


A. Heavy Single. 20 min
Lower Body Pull. Stick with what you’ve been doing.
1. Deadlift:
2. Clean
3. Snatch

B. Row Interval Test
:30 ON :30 OFF x 4
Total Calories
Set Row to track this. No Ghost riding.
*Beat score from Week 1


A. Strict Chin Up
Rest 2 min between Sets
*Record total & Individual Sets

7 Thrusters (75/55)
7 KBS (53/35)
Rest 4
7 Burpees
7 Box Jumps Step Down (24/20)
7 Front Squats (75/55)
*Beat scores from Week 1. Repeat the exact same test!


A. Power Clean 
1RM in 10 min
Rest 5 min
B. Power Clean
AMRAP 8 @ 85% of A
*Beat scores from Week 1

C. Midline
3 Sets
25 Weighted Abmat Sit Ups
:30 sec Plank Hold
15 Good Morning’s


1K Row
7 Wall Walks
100m Suitcase Carry (70/53)
10/5 Strict Pull Ups
20 Box Jump Step Down (24/20)
*Big Aerobic piece. The goal is to simply stay moving.
*Beat score from Week 1

At the finish of the 2015 Loon O2X Summit. (missing a few members)

At the finish of the 2015 Loon O2X Summit. (missing a few members)

September Monthly Accomplishments

It was a slow month for PRs, but everyone was still training their a$$es off! As we finish up this cycle think about all that you accomplished; big things and small. Maybe you added weight to the bar each week, maybe your aerobic capacity increase from all of our MAP training, or perhaps you pulled a PR deadlift! Whatever you accomplished, be proud of your commitment and effort. Let’s rock October…Rocktober! haha.

Tori – Flat bench 5 reps at 95

Caitlin – 1 strict chin up!

Nels – 215 clean and jerk

EX – Squat clean 125, Clean and Jerk 120

Paul – Reach the Beach Relay, Blood Pressure 117/73

Truth about the barbell - it doesn't lie.

Truth about the barbell – it doesn’t lie.

September’s Featured Member | Brian Douglas

We chose Brian as September’s Featured Athlete because he shows up to the gym consistently, 3 days each week for 6am class; it’s rare that he misses a day. He’s involved with our Fort community and participates in social events, he works hard in the gym, and he always has a great attitude. Congrats, Brian, keep it up!

Why you joined, what made you want to join?:  I had recently turned 40 and just changed jobs; I was now working from home vs. spending 3.5 hours in the car per day commuting to/from Waltham, MA.  A friend of mine joined Breathe CrossFit (Derry) and he was having great results so I thought I would get out of my comfort zone and give it a try.

Biggest fear before starting:  I had several fears; I was afraid I wouldn’t be able to do the movements; I was afraid I wouldn’t stick with it (never enjoyed working out), I was afraid I wouldn’t be able to see noticeable results.

Full Time Job: Retirement Plan Sales Consultant

Fitness Goal: Dead Lift 400# and stay healthy.

Favorite Food:  Peanut Butter

Personal Hero: I have two, Tiger Woods and Jerry Seinfeld

Favorite Exercise or workout and why: My favorite exercises are back squats and dead lifts; I enjoy the movements and love to see my effort turn into results

Least Favorite Exercise: I think I’m in the majority here, burpees.

What motivates you to be better: The Fort community motivates me to be better, they are super supportive.  I love watching others make a break through and succeed, it motivates me to be better.

Greatest accomplishment inside the gym: My greatest accomplishment was at the end of the last back squat cycle, I squatted 300#.  This number is huge to me, when joined The Fort 21 months ago I could only squat 115#, I had no idea what I was capable of lifting; each milestone lift keeps me coming back.

Greatest accomplishment outside the gym:  Out of nearly 1,000 racers, finishing 82nd in the 2015 Wason Pond Pounder (Chester).

Words of wisdom:  Go to the gym consistently, enjoy your success/milestones, they are a result of your effort.  Don’t forget to stop and see how far you’ve come, enjoy the ride.

Brian at WOD Crawl

Brian at WOD Crawl