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

  • 8/31/2014

    Sunday, 31 August 2014

    "DT"

    Five rounds for time of:


    155/105 pound Deadlift, 12 reps


    155/105 pound Hang power clean, 9 reps


    155/105 pound Push jerk, 6 reps

  • 8/30/2014

    Friday, 29 August 2014

    Complete as many rounds as possible in 10 minutes of:


    185 pound Clean and jerk, 2 reps


    15 foot Rope climb, 1 ascent

     

     

  • 8/29/2014

    Thursday, 28 August 2014

    Strength 1 rep max Jerk

    WOD: AMRAP 7

                Burpees!!!!

  • 8/28/2014

    Thursday, 28 August 2014

    WOD: "Jerry"

    For time:

    
Run 1 mile


    Row 2K


    Run 1 mile

  • 8/27/2014

    Wednesday, 27 August 2014

    Strength 1 REP MAX DEADLIFT

                Core Burner: untimed after you reach your max

                            100 hollow rocks

                            80 Sit ups

                            60 twists

                            40 plank ups

     

                            20 dragon flags 

  • 8/26/2014

    Tuesday, 26 August 2014

    WOD: 30 Thrusters (95#/65#)


    10 Toe to Bar

    
400m run


    20 Thruster (115#/85#)


    20 Toe to Bar


    400m run


    10 Thruster (135#/95#)


    30 Toe to Bar

    400m run

  • 8/25/2014

    Sunday, 24 August 2014

                WOD: 15-12-9-6-3

                Hang power snatch 115,80

                Over head squats

  • 8/24/2014

    Sunday, 24 August 2014

    Strength

    Bench Press 1 rep max

    WOD

    15 min AMRAP


    5 Sumodeadlift High Pull (95#/65#)


    10 Burpee


     

    15 Overhead Squat

  • 8/23/2014

    Saturday, 23 August 2014

    8/23/2014

    Paul

     

    Pittsburgh Police Officer Paul John Rizzo Domenic Sciullo II, 36, was shot and killed in the line of duty while responding to a domestic disturbance call on April 4, 2009. He was engaged to be married with Lisa Esposito.

    Five rounds for time:

    
50 Double unders


    35 Knees to elbows


     

    185 pound Overhead walk, 20 yards

  • 8/22/2014

    Friday, 22 August 2014

    Strength

    Thruster

    
2-2-2-2-2

    WOD

    3 Rounds


    12 Front Rack Lunges (115,80)


    6 Wallclimbs


    12 Chest to Bar Pull-ups

  • 8/21/2014

    Thursday, 21 August 2014

    WOD: “The Seven”


    7 rounds for time


    7 Handstand push-ups


    7 Thrusters (135,95)


    7 Knees to elbows


    7 Deadlifts (245,165)


    Burpees

    kettlebell swings (2,1.5)


    7 pull-ups

     

  • 8/20/2014

    Tuesday, 19 August 2014

    OLY Clean pulls

    3-3-3-3-3

    WOD: 12 Minute AMRAP

    
6 Power Cleans (155,105)


    12 Wallballs
20,14

    200m run

     

  • 8/18/2014

    Monday, 18 August 2014

    WOD:

    100 Double Unders

    5 Rounds:


    12 Deadlifts

    
9 Hand Power Cleans

    
6 Push Jerks


    Then 100 Double Unders

    

Men's Weight: 95#

    
Women's Weight: 65#

     

  • 8/17/2014

    Sunday, 17 August 2014

    Strength: Front Squat

                5-5-5-5-5

    WOD: 4 Rounds:

    
250 Meter Row


    30 Double Unders


    200 Meter Run


  • 8/16/2014

    Saturday, 16 August 2014

    World Wide WOD

    In house THROWDOWN!

     

     

  • 8/15/2014

    Friday, 15 August 2014

    WOD: Partner AMRAP 25

                50 Wall balls 20,14 10ft

                40 KB swing 70,53

                30 Toes To Bar

                200m Run (each partner must run 1 at a time)

  • 8/14/2014

    Thursday, 14 August 2014

    OLY: Power Snatch

    WOD: AMRAP 12

                3 Hang squat snatches 135,95

                6 Ring dips

                9 Toes to Bar

  • 8/13/2014

    Wednesday, 13 August 2014

    Strength: Push Jerk

                5-5-5-5-5

    WOD: 5 RFT

                15 alternating overhead lunges 135,95

                21 burpees

  • 8/12/2014

    Monday, 11 August 2014

    WOD: 21-15-9

                Thrusters 95,65

                KB Swings 53,35

                Box Jumps 24,20

                Wall Balls 20,14 10 ft

  • 8/11/2014

    Sunday, 10 August 2014

    Strength: Deadlift 3-3-3-3-3

    WOD: AMRAP 7:


    7 Handstand Push Ups

               7 Ring Dips


    7 Push Ups

  • 8/10/2014

    Sunday, 10 August 2014

    AMRAP 4

    Rest  2mins

     

    70 Dubs

    60 Squats

    40 Box Jumps 24,20

    30 Burpees

    20 lunges

    10 dips

     

  • 8/9/2014

    Friday, 08 August 2014

    Skill Muscle ups (Rings or Bar)

    AMRAP 20

    Ascending ladder by 1

    Power Clean 185,135

    Muscle up

    3 pulls 3 dips = 1 muscle up

     

  • 8/8/2014

    Thursday, 07 August 2014

    Strength: Push Press

    3-3-3-3-3

    WOD: “Helen”

     

  • 8/7/2014

    Wednesday, 06 August 2014

    WOD: 2’s

    2000m Row

    200 dubs

    2 mile run

    DON’T FORGET COACH SUZIE’S OLY CLASS AT 6:30pm

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