Blog Archive

Archive for: May
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08 May 2013

PRs, what it takes, and hand care

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There have been a ton of PRs lately!  Take an opportunity to boast a bit and be pround of what you have accomplished.  Post your recent Pr’s to comments, and here are some of the best hitting a few Prs of their own.

And a day in the life… what it takes to get to that level…

And if you hands are feeling a bit beat up, here’s some advice

06 May 2013

Gym étiquette When Lifting

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Lets Max Something!

There have been some instances lately that left me unsettled.  This is in regards to when someone is lifting weight and what others are doing around them.  Any lift over 80% is going to start taking more and more focus.  If this focus is broken, the lift is probably lost, which is usually going to leave that lifter upset.  You don’t want to be the reason they are upset.  Lets go over some general ground rules for things that would lead to breaking a lifters concentration:

1) BEING in front of them.  This one annoys me the most.  It isn’t about walking around in front of them, if you are within 10-15 feet of being in front of them, in their field of view, you are probably distracting the lifter in some way.  You HAVE to pay attention to whats going on around you in the gym, if someone is about to back squat 500#, don’t stand 5 feet in front of them staring at them, you are not going to help them make the lift, you are more than likely causing them to miss it.

2) Being loud and obnoxious.  Because we have multiple senses.  Vision is now out of the way, if you aren’t in front of someone, then they can’t see you, so you can’t be visually distracting.  But if you are talking about your favorite TV show 5 feet behind them, you are probably just as distracting if not more.  Whatever you have to say can wait 5 minutes, unless if you are bringing up a safety concern to the lifter.

RESPECT the training Environment

I’ve continued to say this time and time again.  You don’t have to be quiet as a mouse, you just need to learn the difference between being a distraction and being encouraging.  Getting people fired up for a lift is great.  Next time you are in the gym, do your best to look around and notice what is going on.  This will not only help you navigate the gym in a safer manner, but will also help every lifter around you hit those big PR’s they were warming up for.

~Coach Serious….is serious about letting people focus on their heavy lifts!

05 May 2013

Cherry Picking

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Dear CFBers,

Ahhhhh, cherry picking. You know…when you drive to an orchard, bring lots of containers with you, mosey around, and spend the day meandering through the rows of trees and picking cherries. ‘One for me, one for the bucket…two for me, one for the bucket….’ And then drive home with red-stained fingers and lips, and bake a pie. (A Paleo pie, of course.)

Waaaaaiiiiit a minute, I forgot, this is a CrossFit blog, not a food blog. Sorry.

Let’s start again:

Ahhhhh, cherry picking. You know — when you check Facebook or the CFB website shortly after 8pm to see what the next day’s WOD is…and THEN make a decision as to whether or not you really want to take the class. In case you’re still not sure what I’m talking about, I’ll provide you with an example in the form of an internal dialogue:

Saturday night. 7:30pm ‘Hey, I’m registered for CrossFit class tomorrow! I can’t wait. I wonder what the WOD is going to be!’
Saturday night. 8:30pm ‘Hey, I’m so excited about this CrossFit class. I’m going to see if they’ve posted the WOD yet!’ checks Facebook and/or the CFB website ‘Ooooohhhhhhhh, running.’ shudders
Saturday night. 9:00pm. after pondering the WOD for the last 30 minutes. ‘So, about this class tomorrow. You know, I heard the weather might be a little cold. And/or I’m not in great running shape, and I don’t want to be the slowest person. And/or I really don’t like running. And/or I’m trying to get my strength numbers up, so I don’t want to run. And/or…running sucks, I’m going to sit this one out and come on a day when there’s something more fun programmed.’
Saturday night. 9:15pm. cancels reservation for Sunday class

We are sneaky, sneaky people. And by “we,” I mean your friendly CrossFit Boston staff, and by “sneaky,” I mean that we can see what times people cancel their classes. Strangely enough, we have found that there is a not insignificant number of cancelations shortly after the WOD is released, whenever the next day’s WOD involves running.

I’m picking on people who don’t like running, but most of you have some movements and/or WODs you’d rather avoid. That’s fine, and it’s normal. It only becomes a problem if you purposely avoid the WODs you don’t like, in favor of doing things you’re already good at. You’ve probably heard us say that the only way you’ll “get” double unders is by failing at them repeatedly. The same principle holds true for anything. Is your aerobic capacity lacking? You’re only going to improve it by working on things that challenge it — including running. Or maybe it’s handstand push ups that you can’t…well…stand (haha) — but you’re not going to get better at them by avoiding “Diane,” you’ll get better at them by coming in on days we do handstand push ups and working the appropriate scales.

Doing only the things you already like will help you get better at those things, but it will also make you an even more unbalanced athlete. CrossFitters pride ourselves on being generalists, not specialists. So the next time you see a WOD you’d rather not do, ask yourself why. Chances are, if you don’t like a movement, you’re probably not very good at doing it, at least compared to things you ARE good at. And you should especially be working on things you’re not good at! Talk to your coach ahead of time if you’re worried about scaling, or have questions about what you can do in and out of class to improve. But however you go about it, tackle your dislikes and weaknesses head on.

No more cherry picking!

Except if you’re going to bake us pies.

03 May 2013


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“It is better to take many small steps in the right direction than to make a great leap forward only to stumble backward.”

-Chinese Proverb

The journey to elite fitness is a long one. Not one that is completed overnight, nor one month, not even four. It is an endless dedication to a better way of life. There will be hiccups along the way. Learn from them. You will have small successes. Celebrate them. It is not perfect. Develop the discipline to perform the daily tasks that will lead to more success. Look around you, there is inspiration every day. Become the inspiration to others. It doesn’t require flash. It requires determination, perseverance, and passion.

Have GRIT.


01 May 2013


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As many of you may have seen, there have been several studies floating around about the evils of… Meat!  According to these studies, it would seem that Robb Wolf, Loren Cordain, Mark Sisson, and Chris Kresser, have been wrong and that meat may not be a beneficial component of a healthful diet.  These are some of the names at the top of the Paleo/Primal science front, and these studies seem to contradict everything they have been saying…  In order to be fully upfront, I think how they created the studies themselves was a bit flawed as it is easy to start out with a goal in mind and find the “evidence” to support a specific cause and in the process create a story that the media will flame across the internet.


Here is the Original article from the New York Times…

Culprit in Heart Disease Goes Beyond Meat’s Fat

There have already been multiple outlets that have sufficiently debunked or brought up some serious questions in regards to the finding of these studies.

See Here:

The Red Meat Scapegoat: The New York Times, Carnitine, Heart Disease and Science

And Here:

Red Meat and Eggs on Trial Again, But Jury Is Still Out

You probably know which side of the camp I fall into on this… That being said, take a read of the articles.  If you aren’t willing to take the time to read this stuff and make an informed decision on the topics and only browse a headline here or there, you are doing your healt an injustice.