Gianna Mullane

Coach G has been a coach at CrossFit Together since its inception and is originally from Medford. Coach G graduated from Arlington Catholic and went on to Curry College where she played on the soccer team. Coach G is currently working towards a degree in Exercise Science at Quincy College. Coach G has been a member of the CrossFit community for over two years, completing her Level 1 Certification and Coach’s Prep Course. Coach G competed in the 2013 CrossFit open, multiple road and obstacle course races.  Coach G finished the Spartan Beast last September in Killington, VT. Coach G is currently training for this summer’s races, finishing school, and plans to attend the gymnastics seminar this spring. Coach G resides in Dorchester with her fiancé and her killer attack dog, Samson.

Training

  • 7/29/2014

    Tuesday, 29 July 2014

    Skill

    Clean

    WOD

    AMRAP 5

    5 Cleans (135/95)

    10 Pushups

    Rest 2 minutes

    AMRAP 4

    3 Cleans (155/105)

    10 Pushups

    Rest 2 minutes

    AMRAP 3

    1 Clean (185/125)

    10 Pushups

     

  • 7/28/2014

    Monday, 28 July 2014

    Strength/SKill: Over head squat    

                            3-3-3-3-3-3

                WOD: 3 rounds of:

    15 Overhead Squats (135, 95#)

    30 Abmat Sit-ups

    45 Kettlebell Swings (53, 35#)

  • 7/27/2014

    Saturday, 26 July 2014

    Partner Day! (One partner working at a time)

    Teams of 2:

    50 Front Squats (135, 95#)

    75 Box Jumps (24, 20")

    100 Pull-ups

    75 Box Jumps (24, 20"

    50 Front Squats (135, 95#)

    *10 Clean and Jerks after each movement (pick your own weight)

  • 7/26/2014

    Saturday, 26 July 2014

    Strength

    Deadlift- Work to a heavy single

    WOD

    "Annie"

    50-40-30-20-10

    Double Unders

    Sit-ups

  • 7/25/2014

    Thursday, 24 July 2014

    Skill : Bar Muscle Up

    WOD: Ultimate Warrior

    21-15-9

    Thrusters (135, 95#)

    Bar Muscle-ups

     

  • 7/24/2014

    Thursday, 24 July 2014

    OLY:  Snatch Balance

                            3-3-3-3-3

                AMRAP 14

                40 Box jumps 24,20

                30 Snatches 75,45

                30 Box jumps

                30 Snatches 95,75

                20 Box jumps

                30 Snatches 135,95

                10 Box jumps

                AMRAP Snatches 155,105

  • 7/23/2014

    Tuesday, 22 July 2014

    Strength: Push Press

                            10-10-10

                WOD: 9 Minute AMRAP


    7 Thrusters (75,55)


    7 Sumo Deadlift High-Pull


    7 Shoulder to Overhead

     

                

  • 7/22/2014

    Tuesday, 22 July 2014

    WOD: The Ghost

    6 rounds of:


    1 minute of rowing


    1 minute of burpees

    1 minute of double-unders

    1 minute rest

     

  • 7/21/2014

    Sunday, 20 July 2014

    Strength 

    Front Squat

    10-10-10

    WOD

    AMRAP 8

    20 Double Unders

    Ascending Ladder Squat Cleans (155/105)

    1, 2, 3,...

  • 7/19/2014

    Sunday, 20 July 2014

    WOD: 4 rounds for time of:


    50 squats


    40 back extensions


     

    30 push-ups

  • 7/19/2014

    Friday, 18 July 2014

    OLY: Squat Cleans

    3-3-3-3-3

    WOD: 21-15-9

    Hang Squat cleans 135,95

    Handstand Push ups

     

  • 7/18/2014

    Thursday, 17 July 2014

    Strength: Deadlift

    2-2-2-2-2-2

    In between each set 10 supermans

     

    WOD: 3 RFT

    30 Kettle bells swings 53,35

    20 Sit Ups

    30 goblet Squats (53,35)

     

  • 7/17/2014

    Thursday, 17 July 2014

                PARTNER UP

                800m run w/ Plate (45/25)

                80 pull ups

                400m Run w/ Plate

                80 Burpees

                200m run w/ Plate

                80 Sit ups

                800m Run w/ Plate

                Both partners must run together one holds the plate

                One athletes works at a times during the reps

  • 7/16/2014

    Wednesday, 16 July 2014

    Stregnth: Strict Press

                                        3x5 (all at same weight)

                                        4x3 (all at same weight)

                                        5x2 (all at same weight)

     

                WOD: 100 Push Presses (115,75)

                            EMOTM 8 alternating lunges

                            Advanced Athletes : 4 Pistols 

  • 7/15/2014

    Tuesday, 15 July 2014

                SKILL: ROPE CLIMBS

     

                WOD: 5 RFT

                20 KB Swings (53,35)

                10 Box Jumps (24,20)

                1 Rope Climb

  • 7/14/2014

    Monday, 14 July 2014

                Strength: Hang SNATCH

                            3-3-3-1-1-1

                WOD: 800m Run

                            20 Snatches (115,75)

                            800m run

  • 7/13/2014

    Sunday, 13 July 2014

    Strength:  Back Squat

    5-5-5-5-5-5

    WOD: 3 RFT

    Row 15 cals

    10 Burpees over the ROWER

     

  • 7/12/2014

    Friday, 11 July 2014

    Skill 200 hollow rocks

    WOD:  “ Looks like KAREN, Smells like KAREN but not KAREN”

    5 RFT

    400m run

    30 Wall Ball 20,14

     

  • 7/11/2014

    Friday, 11 July 2014

                Strength: Deadlift

                5-5-5-5-5

                WOD:

                            3 RFT

                            15 Deadlifts (275, 185)

                            15 Pull ups

  • 7/10/2014

    Wednesday, 09 July 2014

    Skill Bar Muscle ups

                WOD: 3 RFT

                            5 Bar Muscle ups

                            15 Box Jumps (24,20)

                            20 Push Press (115,75)

  • 7/9/2014

    Wednesday, 09 July 2014

    OLY : EMTOM 10

                            1 Power Clean

                            2 Hang Clean

                            1 Front squat

                NO DROPPING THE BAR DURING THE COMPLEX 

     

    WOD:  4 RFT

                            Every 5 mins complete

                            400m Run

                            5 Power cleans (155,105)

  • 7/8/2014

    Monday, 07 July 2014

    Skill: 2 Min Max Dubs

                Strength: Split Jerk

                            3-3-3-1-1-1

                WOD: Amrap 10

                50 DUBS

                12 alternating KB lunges (53,35)

  • 7/7/2014

    Monday, 07 July 2014

    Skill: TTB

    weighted Jack knife sit ups 10x10

     

                WOD: AMRAP 15

                            5 TTB

                            10 Box jumps 24,20

                            15 Wallballs 20,14 10ft mark

  • 7/3/2014

    Wednesday, 02 July 2014

    7/3/2014

      The Box will be closed July 4th, 5th and 6th. Personalized Fitness will be opened the 5th and 6th from 8am-5pm    

    Alexander

    5 rounds for time of:
    31 back squats, 135 lb.
    12 power cleans, 185 lb.

     

    Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, assigned to the 570th Sapper Company, 14th Engineer Battalion, 555th Brigade, was killed in action on May 31, 2012 in Kandahar Province, Afghanistan, when enemy forces attacked his vehicle with an improvised explosive device. He is survived by his wife, Kimberly, and two sons, Alexander Blaine and Danny.

  • 7/2/2014

    Tuesday, 01 July 2014

      The Box will be closed July 4th, 5th and 6th. Personalized Fitness will be opened the 5th and 6th from 8am-5pm          

    Skill: Turkish Get ups 3x3 on each arm

                WOD: 1K row

                            21-15-9

                            KB Swings 70,53

                            Burpee to a 10 # plate

     

                            800m Run 

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