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CrossFit Workout Programs are Great for People Who Want Intensity, Variety, and Great Results

Joseph Coupal - Monday, June 05, 2017
CrossFit Factory Wood Road - CrossFit classes in Braintree, MA

CrossFit classes in Braintree, MA is a great place to start if you want a constantly varied, high-intensity workout. One of the best things about a CrossFit workout is variety. This type of exercise combines the cardio benefits of high-intensity interval training with strength training for maximum benefits. It is not the kind of program where you do the same workout over and over. CrossFit is designed to build a complex progression of strength, cardio, and flexibility training using a creative and highly varied set of exercises.

With CrossFit training programs, the range of exercise is endless. There are days of cardio and strength routines which are spent on the rower or with the free weights. Other workouts are throwing weighted balls, dragging or flipping tires, skipping rope, carrying sandbags, working with rings, or climbing ropes. On days you may work solo or work in pairs or on teams; sometimes outside, and other days using equipment in the gym.

CrossFit workout routines offer an exciting way to get fit and strong. It is more than just an intensive workout program, it helps develop a healthy way of life. CrossFit promotes a sense of confidence that anyone who does it can battle life like a true warrior. It encourages a person to meet the daily demands of life with a strong outlook and motivation that anything can be conquered with a healthy body and mind.

To find out more about CrossFit training program, contact CrossFit Factory.

CrossFit Workout Programs for Exercisers and Athletes – Braintree, MA

Joseph Coupal - Wednesday, May 17, 2017
Crossfit Factory Wood Road - CrossFit classes in Braintree, MA

Every exerciser is unique. Some perform better in low impact exercises while others like more challenging exercises that push their bodies to their limit. For the latter, an exercise that require their own body weight for strength and conditioning known as “CrossFit” will suit them best. It is high-intensity interval training that helps develop strength, endurance, and coordination, to name a few. In CrossFit classes in Braintree, MA, beginners and competitors are welcome to join memberships and do workouts. A scaling system is utilized in tackling gymnastics movements, weight lifting, static lifts, or dynamic movement whichever is appropriate and applicable.

Also, in CrossFit training programs, participants get help from certified CrossFit coaches when it comes to targeting and hitting the 10 elements of fitness: cardiovascular or respiratory endurance, stamina, strength, flexibility, power, speed agility, coordination, balance, and accuracy. By hitting these 10 elements, CrossFit is a more accurate way to develop different areas of physical fitness that may not be for everyone. In addition, exercise develops the body’s ability to process oxygen and energy better. For athletes, this is very helpful since it also fosters physical abilities. CrossFit is great at developing the ability of a muscule or combination of muscular units to apply force, and the ability to maximize the range of motion at a given joint. Aside from that, it helps enhance the ability of a muscular unit, or combo of muscular units to apply maximum force in minimum time. Also, it develops the ability to minimize the time cycle of a repeated movement and to minimize transition time between one movement pattern to another.

Furthermore, CrossFit workout routines combine several distinct movement patterns into a singular distinct movement, and control the placement of the body’s center of gravity in relation to its support base. Lastly, Cross Fit develops the ability to control movement in a given direction or at a given intensity. Because of its challenging routines and absolutely great benefits to physical fitness, CrossFit proves to be one of the most popular among many workout buffs especially to those who want faster and better results.

To find out more CrossFit training program, contact CrossFit Factory.

Reach Comp Recap – Braintree, MA

Joseph Coupal - Tuesday, May 09, 2017

This past Sunday we had 2 teams from CrossFit Factory Wood Road compete in the Reach spring cleaning competition in Acton MA. Christine McDonough aka Beast and Joe Perrone aka G.I. Joe made up Team “Practice safe sets” and competed in the scaled division. Coach Ethan and Coach A/C made up team “DBAP” and competed in the RX division. In total, there were approximately 80 teams that competed that day.

The competition consisted of 3 workouts and a final workout for the top 4 teams in each division. The first workout looked very familiar and was conveniently named 17.5+. It was a 9 minute AMRAP of 9 thrusters and either 35 double unders or 35 single unders depending on the division. The weights on the thrusters were 55# (f)/95# (m) for scaled and 80# (f)/115# (m) for the RX. At call of 3-2-1 go one athlete was to complete 1 full round of thrusters and jump rope before tagging their partner who would then complete another round. Athletes alternated rounds for the entire 9 minutes. Team “Practice Safe Sets” finished this workout in first place completing 15 rounds! Team “DBAP” competed 9 rounds.

In workout #2 teams had 12 minutes to establish a max snatch and a max clean and jerk. Score was the combined weight of each athletes max lift. Both Christine and Joe hit PR’s in both lifts! Combined they had lifted 700lbs landing them in 4th place. Team “DBAP” had a combined weight of 780 lbs.

Workout #3 was chipper with a 10 minute cap. Athletes in the scaled division had to complete 90 calories on the rower followed by 70 wallballs (both male and female athletes had to throw to a 10’ target) followed by 50 kettlebell swings and in the remaining time, AMRAP of synchronized burpee box jump overs. Once again team “Practice Safe sets” dominated finishing 17 synchronized burpee box jump overs landing them in 1st place! For the RX division athletes had to complete 90 calories on the rower, 70 wallballs (both male and female athletes threw to a 10’ target) 50 chest to bar pull-ups and in the remaining time, AMRAP of synchronized burpee box jump overs. Team “DBAP” completed 13 burpee box jump overs.

At the end of the 3 workouts, team “Practice Safe Sets” was in 1st place overall and advance to the final workout. The workout consisted of 4 synchronized bear complexes (clean into a front squat into a press into a back squat and finishing with another press all without dropping the bar) followed by 5 rope climbs and ending with another 4 bear complexes. There was a 6 minute cap for this workout. Even though neither Christine nor Joe had ever done a bear complex before they annihilated the workout finishing yet again in 1st place.

At the end of the competition, team “Practice Safe Sets” stoop on top of the podium in first place! Both Christine and Joe had said that they officially “love competing” and have “caught the competition bug”! It was amazing to see their hard work not only in action but pay off so well. The smiles on their faces were priceless. You could not see but also feel their excitement just talking with them.

AWESOME JOB!

CrossFit Workout Programs Challenge 10 Elements of Fitness – Braintree, MA

Joseph Coupal - Wednesday, May 03, 2017
Fit Factory, Braintree, MA - CrossFit training programs

Finding the right workout to suit your fitness goals helps you achieve faster and better results. If you need a workout that uses your own body weight for strength and conditioning, then CrossFit my be right for you. It is high-intensity, interval training that helps develop power, stamina, coordination, and more. In CrossFit classes in Braintree, MA beginners and competitors are welcome to join for workouts that utilize a scaling system in tackling gymnastics movement, weight lifting movement, static lifts, or dynamic movement whichever is appropriate and applicable.

Also, in CrossFit training programs we challenge 10 elements of fitness such as; Cardiovascular or respiratory endurance, stamina, strength, flexibility, power, speed agility, coordination, balance, and accuracy. Crossfit is one of the biggest fitness programs in the industry because it targets all of these elements to be truly effective.

Not only does it develop your body’s ability to process oxygen and energy better but it also fosters physical power. It is also great at developing the muscles to apply force, and the ability to maximize the range of motion in a given joint. Additionally, it helps enhance the ability to apply maximum force in minimum time. Also, it develops the ability to minimize the time cycle of a repeated movement and to minimize transition time between one movement pattern to another. Furthermore, it helps combine several distinct movement patterns into a singular distinct movement, and control the placement of the bodies' center of gravity in relation to its support base. Lastly, it develops the ability to control movement in a given direction or at a given intensity.

To find out more CrossFit training program, contact CrossFit Factory.

CrossFit Competitions: What You Need To Know

Matt Genes - Thursday, April 06, 2017

by Coach AC


So you’ve decided you want to compete in a CrossFit competition, AWESOME!!! There is nothing like the excitement a competition brings.  Whether it is your first completion or your 1,000th you want to make sure you choose the competition that is right for you.

How to pick the right competition:

First, you want to decide what type of competition you want to compete in and at what level/division. Do you want to compete as an individual, with a partner, or on a team? (Partner and team competitions are great for first timers since you won’t be alone.) Next, start researching local competitions and check out the standards/movements that have been set by the gym/box. In most cases, the standards/movements will be announced when the competition is announced or posted. This will help you determine which level you should compete in. If competing with a partner or on a team I suggest making sure all athletes are capable of all the standards/movements. If this is not the case I would scale down. Most competitions have a scaled division as well as an RX division.

Commit:

Now that you’ve found a competition that’s right for you/your team, it’s time to commit! Register as soon as you can. In most cases there is a cap as to how many athletes/teams can compete and you want to ensure your spot. This also makes it real.

Train/prepare:

Most CrossFit competitions, at least all the one’s I’ve been to, consist of 3-5 workouts as well as a floater workout and 3 final workouts for the top 3-5 athletes/teams. The workouts (except the final WOD’s) are usually announced a few weeks before the competition. You want to practice and go through these workouts a few times leading up to the competition. If you are competing with a partner or on a team you definitely want to get together with those other athletes and practice. 

Some of you may have seen me training/practicing with my friend Sarah a few Sunday’s ago in preparation for the competition we did last weekend. Because we train at different gyms and at different times, communication between us was key. We exchanged thoughts, strategies, and concerns about the workouts then got together when we could to work through them. We strategized based on our strengths and weaknesses. For example here was one of the WOD’s with the standards:

For Time (8min Cap):

10-9-8-7-6-5-4-3-2-1

S2OH 135/85

T2B

* One partner works at a time, partners must switch at the top of every minute

* 3 burpees with double high five overhead to switch

These are 2 movements I am very comfortable with however, Sarah has some trouble with T2B. Because of this we played on my strength and I went first doing the set of 10 and 9 S2OH and T2B in the first minute.

When training for a competition, I suggest coming up with a plan “A”, “B”, “C”, and “D” (and also the “F” it and just go with it plan). You want to test out these plans and see which one give you the best results. Be prepared as sometimes during a competition things don’t according to plan. At that point you just give it all you got.

 

Final Tips:

I absolutely love competing (I’ll never say no if anyone ever asks me) and I am more than happy to share my experiences from my very first competition (which I did only 4 weeks after beginning CrossFit, to my most recent competition last week.) I’ve competed as an individual, at a same sex partner comp, at an opposite sex partner comp, and on a team. Whichever type of competition you choose my tips are the same:

Know the standards and what the judges are looking for (p.s. the judges are always right)
Prepare physically and mentally
Get your gear together the night before and check it twice. Pack extra workout clothes as well as comfy lounge clothes cause there will be a good amount of down time
Find out which heats you are in
Bring a chair
Pack food and snacks
Get a good night’s sleep
Eat breakfast
Hydrate before, during, and after
Warm up before each workout (no more than 20 minutes before your heat and not longer than 5-10 minutes) and stretch/cool down after
DO NOT COMPARE YOURSELF TO OTHERS!!!!!!
Give it your best
Have fun and enjoy
Most importantly, be proud!

Some Surprising Facts About CrossFit Workout Programs – Braintree, MA

Joseph Coupal - Wednesday, April 05, 2017
Fit Factory, Braintree, MA - Facts about CrossFit Workout Programs

You may have hardly given CrossFit training programs a thought. You may not know that it is considered a full-body workout for individuals looking to get fit and lean. For those who are not so familiar with CrossFit, here are some surprising facts that might actually get you going to the box to experience how CrossFit exercises your body.

Police academies, tactical force teams, and military special operations teams all consider CrossFit workout routines as their principal strength and conditioning program. But after seeing the improvements this workout offers, from maintaining a healthy weight to staying in great shape, the CrossFit workout of the day or WOD has been modified for a wider audience.

There are now CrossFit classes in Braintree, MA that can cater to the needs of every individual who goes to the box with the goal of achieving weight loss and fitness goals. But even though CrossFit is now available to the general public, there is still a strong connection with law enforcement and the military. This is why some of the workout routines are named to commemorate fallen soldiers or officers who have been killed in combat. For instance, the CrossFit workout Murph was named after the 29 year old Navy Lieutenant Michael Murphy who was killed in Afghanistan in 2005.

To find out more surprising facts about CrossFit training programs, contact CrossFit Factory

CrossFit Workout Programs Provide Constantly Varying Full-body Workout Routines that Fit Every Individual’s Need – Braintree, MA

Joseph Coupal - Wednesday, March 29, 2017
CrossFit Wood Road - CrossFit classes in Braintree, MA

It is nearly impossible to talk about fitness trends without mentioning CrossFit training program. This high-intensity full-body workout has become a popular choice for many individuals who want to change their lifestyle.

By enrolling in CrossFit classes in Braintree, MA, you will burn fat and build muscle by performing strategically developed functional movements. When we say functional movements, these are the same movements you often do such as climbing the stairs, sweeping the floor, lifting objects, and more. However, they are modified to create a fun and fulfilling workout in every class.

CrossFit workout routines are constantly varying functional movements that can be performed by anyone who has losing weight, staying in shape, and changing their lifestyle as their goals. The workout routines are scalable to fit into every individual’s specific fitness goals and ability. Certified CrossFit trainers make sure that varying workout routines are performed in each CrossFit Workout of The Day or WOD so that the fitness programs are enjoyable and so that you can stick with it.

To find out more CrossFit training program, contact CrossFit Factory

CrossFit Workout Programs Involve Changing and Challenging Routines for more than Just Weight Loss Results – Braintree, MA

Joseph Coupal - Wednesday, March 15, 2017
Crossfit Wood Road - CrossFit classes in Braintree, MA

For the last decade, the biggest craze to hit the fitness world came in the form of a full-body workout program that emphasized interval training and Olympic weightlifting also known as a CrossFit training program. It is a great way to stay fit as you will enjoy a variety of workout routines that will get you more than just weight loss results.

By joining in CrossFit classes in Braintree, MA, you will have a fast-paced, intense workout. The good thing about the CrossFit program is the fact that it does not require you to spend more than an hour in the gym to get the results you want. In just a quarter of an hour, you will perform a condensed, changing, and challenging, non-stop workout routine.

In this program there are differnt CrossFit workout routines each day. The idea is that in your CrossFit Workout of the Day (WOD) you will do every routine over for the set amount of time so you will get a concentrated shot of exercise that will increase your metabolic rate, helping you burn more calories and build muscles faster.

To find out more about CrossFit training program, contact CrossFit Factory.

CrossFit Workout Programs Brings Fitness to The Next Level – Braintree, MA

Joseph Coupal - Monday, February 27, 2017
Crossfit Factory Wood Road - CrossFit training program

CrossFit classes in Braintree, MA are known for their high in intensity functional movement exercises. The level of difficulty will also change as your program progresses. The full-body workout throughout the class will make you more fit, healthy, and strong.

The strategically developed CrossFit workout routines will definitely take fitness to the next level. No wonder CrossFit is so popular in the fitness world. CrossFit is a safe and effective strength and conditioning program that helps you get fit through exercises that mimic everyday movements of daily activities. There is never an exercise plateau because you do different workout routines in each CrossFit Workout of The Day. The approach is holistic because all muscle groups get exercised in order to execute weightlifting and mono-structural endurance routines properly and in perfect form.

CrossFit training program is fun, creative, and it works. When you do CrossFit, you will do common things uncommonly well. As a result, you can maintain an active lifestyle and experience less stress and fatigue because you have trained your mind and body.

To find out more about the benefits of CrossFit training program, contact CrossFit Factory

CrossFit Workout Programs So You Can Be Functionally Fit – Braintree, MA

Joseph Coupal - Monday, February 13, 2017
CrossFit Factory Wood Road CrossFit classes in Braintree, MA

If you are bored doing the same old routine and are still not getting the weight loss and fitness results you are looking for, then maybe it is time start CrossFit workout routines instead. Since its inception, this fast-growing strength and conditioning training trend has helped tens of thousands of people of different genders and ages to achieve their fitness goals which they would not have otherwise reached with their old workout programs.

When you join the CrossFit classes in Braintree, MA, you will get a full-body workout that combines aerobics, gymnastics, and weight training to become functionally fit. You will push your body to the max and as a result will achieve maximum weight loss and fitness results quickly, all while having a blast. You will become healthy, strong, and in-shape in no time.

A CrossFit training program can be customized based on your current fitness level and specific fitness goals. Each well-developed program has a CrossFit Workout of the Day or (WOD) that gradually increases in repetitions and intensity as you progress.

To find out more CrossFit training program, contact CrossFit Factory.


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CrossFit Factory Wood Road

288 Wood Road
Braintree,
MA 02184
Email: Info@crossfitfactorywoodroad.com
Phone: 781-428-4538