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Archive for: June


June is coming to a close and we are about to kick off our in house “Wanna Throwdown Series” with the first WOD tonight beginning at 6:30pm.  Just a reminder that there will not be any regular 6:30pm class on Friday nights for the remainder of the summer.  The Wanna Throwdown Series will be held on the following dates:

  1. June 28
  2. July 12
  3. July 19
  4. July 26
  5. August 2

The cost to participate is $20 and you can pay by donating to CrossFit Boston’s Hope page.  More details about the Wanna Throwdown Series can be read here.

4th of July Schedule

We will be having regular classes on Wednesday, July 3.  On Thursday for 4th of July, we will be having one workout at 11am.  We are still working on details for a bar-b-que on site afterwards.  If we are not able to grill, then we will host a potluck afterwards.  Either way, you can bank on being able to hang with friends and family after a tackling a Hero WOD.  Which Hero????

Friday, July 5th, we will be 3 holding classes at:


CrossFit for Hope Cures

Saturday we will be performing the CrossFit for Hope Cures WOD with CrossFit Affiliates across the world while raising funds to find Cures for catastrophic children’s illnesses.  The heats will take place during our normal class times and we will have a google docs up for members to register for a time slot.

What’s On Tap

Here is the upcoming week’s programming:

Saturday 062913

Weightlifting – Overhead squat 5-3-2-1-1-1

Metcon – Complete reps of 10-8-6-4-2 of
Snatch, 95#/65#

Sunday 063013

Metcon – Complete reps of 10-20-30-20-10 of…
Wallball shots, 20#/16#
Overhead walking lunges, 45#/25#
Ball slams

SkillWOD – 1a. rope climb – 6×2
1b. strict handstand push-ups – 6×2

perform 1a and 1b with little to no rest

Monday 070113

Weightlifting – Shoulder Press (45%/5, 55%/5, 65%/3, 75%/max reps then back down)

Metcon – AMRAP 15

2 Ground to overhead, 135#/95#
200m Run
4 Ground to overhead
200m Run
6 Ground to overhead
200m run

Continue increasing the volume by 2 reps until 15 minutes has elapsed.

Tuesday – 070213
Metcon (5 Rounds for time)
Row 500m x 5
Rest 2:00 between each round

1. Pistols – 35 each leg alternating

2. Butterfly Pull-up progressions

Wednesday – 070313
Weightlifting – Back Squat (45%/5, 55%/5, 65%/3, 75%/max reps then back down)

Metcon – Complete reps of 5-10-15-20-15-10-5 for time…
Toe to bar
Box Jumps, 24#/20#
Overhead swings, 24kg/16kg

Thursday – 070413
Hero WOD

Friday – 070513
Weightlifting – Complete every minute on the minute for 15 minutes…
2 clean @ 75%

Metcon – 7 minute AMRAP for Distance
Burpee Broad Jumps

I look forward to seeing everyone in the gym and training hard!  Get after it and FIRE IT UP!


25 Jun 2013

Hello and Recovery

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Sorry I forgot to do this last week. I know a lot of people at CFBIG, but I haven’t met everyone yet, so I’d like to introduce myself. I’m Alex, a registered dietitian and member of CFB for  a little over 2 years. You can read a way longer sspiel about about me here or we can just chat in class. I’ll be writing nutrition blogs for CFB every Wednesday, and I hope to meet everyone in person soon. And on to recovery!

Recovery Nutrition


Recovery is one of the most important things an athlete can do, and nutrition is a big part of that. With the competition style Summer Throw Down series coming up, a lot of us are probably going to need to pay attention to our recovery. So I’m going to talk a little bit about how you can eat right BEFORE workouts to increase performance and feel awesome, as well as how to eat AFTER the WOD so you recovery properly.

Before the WOD…

photo-3Before a workout your body should have a topped off fuel tank. This means you should have enough glycogen (the body’s stored form of carbohydrate) stored as well as some more carbohydrates readily available from food. In general, pre workout meals or snacks should be:


  • Enough energy to prepare you for the workout without leaving you hungry or with undigested food in your stomach
  • Low in fiber and fat
  • Higher in carbohydrates
  • Moderate in protein

Meals low in fat and fiber will allow your stomach to empty in time so you can avoid stomach discomfort (because trust me, Fran on a belly full of bacon is bad news bears). The carbohydrates will top off glycogen stores, maintain blood sugar levels, and provide energy.  Protein will help you avoid hunger.

photo 3It is also important to be hydrated before exercise (especially now that it feels like an oven outside). The recommendation is that athletes drink 2-3 milliliters of water per pound of body weight at least 4 hours before working out to hydrate and get rid of any excess fluid (Rodriguez et al 2009). This means a 140 pound athlete should be drinking 280 – 420 milliliters of water, or about 1-2 8 ounce glasses, or one standard 16.9 ounce water bottle (the smaller one typically found in your average convenience store fridge).

How much you need to eat depends on what time of day you workout and the volume and intensity of that day’s training. If you’re a regular 6 am attendee, you don’t necessarily need a big breakfast beforehand, but it is important to eat something. A snack with at least 30-60 grams of carbohydrate and 10-15 grams of protein with little fat and fiber should be sufficient. Try packing something convenient the night before so you can avoid missing your snack if you wake up too late (trust me, this is bad news). Good ideas include fruit, like an apple, peach, or banana paired with lean protein such as deli meat or jerky, or nuts and dried fruit. You can also pack a few ounces of meat leftover from dinner.

If your workout is later in the day (like, the Throw down) you have time to eat a little more. If you are exercising within 2-3 hours of a meal then that meal should be sufficient so long as it provides adequate carbohydrates and protein. If 4 hours or more pass between a meal and a workout, add in a snack 1-2 hours beforehand so you will have enough energy and avoid being hungry. In general, carbohydrate intake should be higher surrounding workouts and lower throughout the rest of the day, unless your goal is weight/mass gain.

The key to remember is that finding a pre workout meal/snack that works for you is trial and error: experiment with a few things and stick with the ones that work. A meal that “works” will be convenient, provide enough energy to keep you going, and leave you free of cramping or stomach pain.

After the WOD… 

Post Workout/Recovery is when your body reaps the benefits of all the hard work you’ve done. During the workout your body burns through your stored glycogen, you lose fluid to sweating, and muscle tissue is broken down. During recovery, you can replenish your stored glycogen, replace lost fluid, and rebuild damaged muscles.

photo 4

Within one hour of a workout you should aim to have 30-60 grams of carbohydrate and15-20 grams of protein, and then repeat this every two hours for 4-6 hours (Rodriguez et al). So if you workout at 6 am, this could be met by eating a banana and some almonds on the way home, eggs with a fruit or veggie for breakfast, and a good lunch. Try to eat something that not only provides these nutrients but also provides vitamins and minerals. Research has shown that chocolate milk may be a good recovery option because the milk provides calcium and magnesium, two minerals important in muscle contractions, and potassium, which is an important electrolyte lost in sweat. (If you’re paleo, you can find comparable amounts of potassium in bananas and potatoes, magnesium in raisins and almonds, and calcium in Kale and Bok choy). So while a bacon, egg, and cheese bagel from Dunkin Donuts will provide the carbohydrates and protein you need, it provides little nutritional value in terms of vitamins, minerals, and electrolytes. Other snack options are fruit smoothie with yogurt or milk or jerky and fruit. If you plan on eating a meal within an hour of working out, this can serve as your recover snack. For example, BBQ from Soul Fire after a CrossFit Boston Summer Throw down WOD.

To Wrap Up

Eating good foods in the right amounts at the right time is important and can help you perform better. So, the key things to remember are:

  • Eat enough before workouts so you have energy to crush them
  • Recover smart after the workout, so you will be ready and healthy to crush the next one
  • Choose whole, non processed foods as much as possible to give your body the vitamins, minerals, and antioxidants it needs

RR HOCR UVM Men Alumni

My thoughts on what it means to compete are at the bottom of this post.  Please share your own thoughts to comments and Facebook.  Before you get there, checkout an opportunity to compete with a team from the gym.


The Renegade Rowing Team is an opportunity to take your training to the next level and have some fun with other members outside of the gym.  The Renegade Rowing Team will Rumble-Renegade Rowers Startpractice for eight weeks from 6:30 − 8pm on Tuesday and Wednesday nights at Community Rowing.  The program will run from July 23rd to September 15th.  Our goal is to learn to row in eights on the water and become competitive enough to race.  Each member of the Renegade Rowing Team will be expected to set goals both as individuals and as a team.  Joining the Renegade Rowing Team is an opportunity to improve your training as well as everyone else’s.  Learn to row, race with your fellow crew-mates, and Compete!

Tryouts and an Info Session will be held July 19th at 6:30pm at CrossFit Boston.  Compete in our weekly throwdown series and see if you have what it takes to be on the Renegade Rowing Team.  Click here to Sign Up!


Competition is the basis for all sport.  People play sports because they’re fun.  Sports are fun because every participant is given a chance to compete.  It’s not the outcome or the opponent that matters.  People enjoy competing because they’re given an opportunity to test themselves and their abilities in order to experience the thrill of an improvement toward a goal.  Competition can be both individual and team oriented.   By incorporating competition into everyday practice, Renegade Rowing allows us to track progress toward our goals, but more importantly to have fun and experience the journey.

Pat UVM CrewIn order to compete, athletes must develop mental toughness.  Firsthand athletes are developed through competition when they harness the power of the mind.  Our thoughts affect our feelings and our feelings affect our actions.  Anyone can develop an ability to do work with regards to fitness and rowing, but when work capacity is combined with mental toughness, athletes can control their actions and reach their goals.  Mental toughness is an athlete’s ability to commit to competition with a belief in oneself, to have a positive focus on the things they can control, and to embrace challenge as an opportunity for learning and self-improvement.

While the thrill of intrinsic motivation should be what drives us, we should not forget about the power of the opponent or the teammate in competition.  We can push ourselves as CFRowing Trainer Courseindividuals, but the opportunity to push ourselves against others will only make us better.  I’m a competitive guy and I like being pushed and challenged and testing my abilities against others.  There’s honesty in giving it all you have against others, especially knowing they’re doing the same.

Rowing is an Olympic Sport that elite athletes train for year round.  Some athletes may only compete 5 to 6 times per year and of those competitions they might only peak for one race.  Most other sports have seasons filled with games allowing for learning and development during competition.  Renegade Rowing incorporates daily competition so that athletes have the same opportunities that other sports have.  Renegade athletes will have the confidence needed to perform on race day.  By providing many opportunities to experience race day competition in practice, athletes will have a wealth of experiences to draw from when race day arrives.

In your own words, what does it mean to compete?  Please share…

We here at CrossFit Boston are excited to announce our “Wanna Throwdown?” series which will be kicking off this Friday, June the 28th at 6:30. It will be a 4 week cumulative event lasting through July 26th. Now I know you are saying “Hey, that’s 5 weeks!” Rest assured you are not reading that wrong, and it is 5 weeks, but we will be skipping the July 5th Friday, as many people will be traveling over the weekend. If you aren’t able to compete in all 4 Friday’s, you are still encouraged to participate in whichever Fridays you can make it in. We are asking people to donate $20 as an entrance fee, which we will be donating to our charitable organization, CrossFit for Hope.

In lieu of the Friday throwdown on the 5th, we will be doing the CrossFit for Hope WOD on Saturday the 6th. We are seeking to raise $15000 through donations in this WOD, so please come out to help support the cause. If everyone who participates donates $25, we will easily reach this goal! If you would like more information about CrossFit for Hope click here. Instead of having our regular class schedule on Saturday, we will be running a series of continuous heats, with the first one kicking off at 10:00 am and lasting until all who wish to participate have done so. Clicking this link will direct you to the Google Doc where you can pre-register for your heat assignment. There will be a warm-up before every heat to ensure the safety of everyone participating. The WOD for the event is performed in the same manner as Fight Gone Bad where you rotate every minute between movements for three rounds with a minute rest between rounds. The movements are Burpees, 75# Power Snatch, 24” Box Jump, 75 # Thruster, and Chest to Bar pull-ups.

The Throwdown will resume on Friday the 12th of July and continue through the following two Fridays. Scoring will be cumulative like the CrossFit Open is scored. The person with the lowest score after the 4 events will be the winner. If you are concerned about being able to compete with some other members in the gym, rest assured that we will be having a Masters (40+), scaled and Rx’d division for both men and women. We have designed the WOD’s to be fair for everyone to be competitive regardless of their abilities. The minimum standards required for the entire 4 weeks are to be able to lift the following weights at least 1 time:

Deadlift- Rx: Men 300#/Women 200#

Snatch- Rx: Men 135#/Women 95#

That is not to say that you must do these weights for reps, but you should be able to lift them for a 1RM. If you cannot lift these weights, luckily for you we have a scaled division with no minimum requirements. If you cannot do a specific movement, you will definitely still be able to compete, but you will be out of the running for the prizes at the end. Yes, I said prizes! Each division winner will be awarded a prize for their hard work. And for the final link on this post, clicking here will allow you to register for your heat assignment for the throw down. First come first served!

If you aren’t intending to compete, please come out and show your support for all the athletes. We look forward to seeing all of you for “Wanna Throwdown ?”and the CrossFit for Hope WOD’s!



21 Jun 2013

Summer is Here!

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Yesterday was officially the first day of summer.  We have had some great weather after living in a mini amazon forest for a little while.  This week was a high volume week and everyone responded very well.  It was great to see so many of you working hard and finishing each WOD with a smile on your face!

Tonight there is the cookout at Mark and Kari’s.  The invite was sent out in the newsletter, if you did not receive the newsletter then shoot an email to [email protected]

Next week we will begin the Throwdown Series, details will be released in our next post on how to sign up and how it will work. Keep up the great work and FIRE IT UP!

What’s On Tap

Here is the next week of programming (bear in mind there may be tweaks along the way based on what we see happening during the week):

Saturday – 062213
Complete 3 rounds as fast as possible…
Row 20 Calories
20 Ball Slams

Rest 3 minutes after 3 rounds

Complete 3 rounds as fast as possible…
20 Box Jumps, 24″/20″
20 Swings, 24kg/16kg

rest 3 minutes after the 3 rounds are complete

Complete 3 rounds as fast as possible…
20 Split squat jumps (10 each leg)
20 Pull-ups

Sunday – 062313
Complete 1 round for time…
Run 2 miles
Row 1600m
Run 1 mile
Row 800m
Run 1/2 mile
Row 400m
Run 1/4 mile

Monday – 062413
Weightlifting – Snatch
Build up to a max 3 rep touch and go snatch

Metcon – Complete as many rounds + reps as possible in 15 minutes of…
7 Power snatch, 135#/95#
21 Glute Ham sit-ups

Tuesday – 062513
Weightlifting – Split Jerk
40%/5, 50%/3, 60%/3, 70%/3(2), 75%/3(3)

Metcon – “Thruster Madness”

With a continuously running clock perform 1 thruster on the first minute, two thrusters on the second minute, three thrusters on the third minute, 4 thrusters on the fourth minute…Continue until you cannot perform the volume with the corresponding minute.

Thruster, 95#/65#

Wednesday – 062613
Test – Max Pull-ups

3 attempts – allow 2/3 minutes rest between attempts

Complete as many rounds as possible in 20 minutes.  Every minute on the minute perform 5 burpees.

20 Step-ups
20 Push-ups
20 Air squats

Thursday – 062713
Deadlift (45%/5, 55%/5, 65%/3, 75%/max reps then back down)

Metcon – “Erin”
5 rounds for time:
15 DB Split Cleans, 40#
21 Pull-ups

Friday – 062813 NO 6:30PM class Summer Throwdown Series Begins
Bench Press (45%/5, 55%/5, 65%/5, 75%/max reps & then back down)

Metcon – “Tailpipe”
3 Rounds for time with a partner…
250m Row
Static Hold while partner rows

KB Rack hold 2×1.5/1pd
Barbell Front rack hold 95/65
Sandbag hold

19 Jun 2013

Super Foods!

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If you use facebook or twitter – or watch Dr. Oz –  I guarantee you’ve heard one “super food” claim or another. Acai berries, blueberries, pomegranate, garlic, red wine… all have at some point been reported to have magical health benefits above and beyond your average health food.


What is a super food?

Entering “super foods” into a Google search provides a variety of definitions. According to Wikipedia, super foods contain “essential nutrients with proven health benefits and few properties considered negative”, and per the Oxford dictionary they are “food considered especially nutritious or otherwise beneficial to health and well-being”. Basically, they are foods that are nutrient dense and have known health benefits while producing no adverse effects to the consumer. Below I’ll discuss the health claims and research surrounding a few of the more well known”super foods”.

BananasBananas are a good source of fiber, carbohydrates and energy, potassium, and vitamin B6. Potassium is an electrolyte, important for maintaining electrolyte balance and normal heart and muscle function and preventing muscle cramps. Vitamin B6 is involved in a number of reactions, mostly with protein metabolism, and has in some cases been associated with lower risk for certain cancers and improved sleep. One study showed that bananas were just as good as sports drinks for maintaining performance while providing healthier sugars and more vitamins and antioxidants in endurance cyclists. Bananas are a great source of carbs and energy for athletes, and make a great pre or post workout snack.

Garlic  has been claimed to have a variety of health benefits including lowering LDL cholesterol (the “bad” kind) and raising HDL cholesterol (the “good” kind), lowering blood pressure, reducing risk of blood clots, and helping the body fight infections. There is some evidence to support these claims but it is limited at best. In addition, there is little evidence supporting the use of garlic as a supplement, and taking garlic supplements or eating large amounts of garlic can interfere with certain heart disease medications, namely blood thinners like aspirin, and increase risk of bleeding. Garlic supplements may also decrease the effectiveness of certain immuno-suppressants and birth control.

KaleKale is a cruciferous green vegetable thought to be high in antioxiants, play a role in lowering cholesterol, help fight cancer, and reduce inflammation. According to a 2009 review, green vegetables like kale contain glucosinolates, which have been associated with a reduction of risk for some cancers. Kale is a healthful, nutrient packed vegetable, low in calories but high in vitamin K which reduce blot clotting, and vitamin A which helps maintain eye health, promotes cell formation and is needed for the normal forming and maintaining of heart, lung, kidney, and other organ tissues. It is also a good source of fiber, calcium, and potassium.

Acai Berries were popularized several years ago by reality TV star Lauren Conrad and is regularly marketed as a weight loss supplement in a variety of forms including juices and tablets.  The acai is a dark purple berry found on acai palms, which are native to South and Central America. Claims about acai are numerous and include weight loss, help fighting heart disease, cancer prevention, improved digestion, and overall health. However, little evidence supports these claims, and in 2009 the Center for Science in the Public Interest actually issued a warning to consumers regarding internet acai berry supplement scams. In 2011, a small pilot study found that the acai berry may help improve choleterol and triglyceride levels in healthy adults, but more studies are needed before any definitive conclusions can be drawn.

Tart Cherries have been up and coming in the sports nutrition world as a recovery supplement. In fact, when I was in college we used to drink a Tart Cherry Juice with added protein after every weight lifting practice, and currently several collegiate athletic teams use tart cherry juice as a recovery beverage.  Benefits are thought to come from anthocyanins, the pigment responsible for the dark red color of cherries. Research has associated anthocyanins with anti-inflammatory and antioxidant properties, and tart cherries have the highest concentration of the anthocyanins known to reduce inflammation. There is evidence that drinking tart cherry juice post workout can reduce inflammation and improve muscle recovery. In addition, one study found that drinking tart cherry concentrate may increase levels of melatonin, a hormone that helps maintain normal sleep rhythms, and improve sleep in healthy adults. It is difficult to find in the average grocery store, although you can find dried tart cherries, which make a great addition to salad or trail mix.

RedWineRed Wine is everyone’s favorite “health food”. OK it’s not really a health food. But ever since the first large scale observational study, the Framingham study, found that people who drank moderately, 1-2 glasses of red wince per day, had a lower risk of heart disease, there has been interest. Specifically, a compound called Resveratrol, found in the skins of grapes, has been isolated as the potential key compound in red wine that protects the heart. Some studies have been promising, but more research is needed to definitively conclude that resveratrol is the protective agent. In addition, the alcohol is also beneficial. Research has shown that moderate drinking of any type of alcohol (including beer and hard liquor) can help raise HDL cholesterol and reduce blood clotting. You can get resveratrol from red grapes, but there has been no study to determine if the health benefits are comparable to drinking red wine.

To Wrap it Up…

Every single food (including the wine, in moderation) mentioned above is good for you and will provide a nutritious addition to any healthful diet. Eating an adequate amount of a wide variety of fruits and vegetables has long been associated with lower cancer risk, although researchers have yet to successfully replicate that effect by supplementing individual nutrients. One study isolating beta carotene actually increased risk of cancer among the supplement group. To make a mid 90′s cartoon reference (or two), diet is much more like Captain Planet than Superman. There is no one “super” food, but the powers of quality protein, healthy fats, and plenty of nutrient rich fruits and vegetables combined will provide numerous health benefits, give you more energy, and make you a better athlete.

What are your thoughts on “super foods”?


What is the Acai Berry and Are There Health Benefits?

Effects of Açai (Euterpe oleracea Mart.) berry preparation on metabolic parameters in a healthy overweight population: a pilot study.

The impact of garlic on lipid parameters: a systematic review and meta-analysis.

E Med TV: Garlic Drug Interactions

Vegetables, fruits and phytoestrogens in the prevention of diseases.

Cherry Health and Cherry Nutrition

Anthocyanins – More Than Just Nature’s Colors

Effect of tart cherry juice (Prunus cerasus) on melatonin levels and enhanced sleep quality.

The Mayo Clinic: Resveratrol: Good for your heart?

14 Jun 2013


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The Man In The Glass

Peter “Dale” Winbrow Sr


When you get what you want in your struggle for self

And the world makes you king for a day,

Just go to the mirror and look at yourself

And see what that man has to say.


For it isn’t your father or mother or wife

Whose judgment upon you must pass.

The fellow whose verdict counts most in you life

Is the one staring back from the glass.


You may be like Jack Horner and chisel a plum

And think you’re a wonderful guy.

But the man in the glass says you’re only a bum

If you can’t look him straight in the eye.


He’s the fellow to please-never mind all the rest,

For he’s with you clear to the end.

And you’ve passed your most dangerous, difficult test

If the man in the glass is your friend.


You may fool the whole world down the pathway of years

And get pats on the back as you pass.

But your final reward will be heartache and tears

If you’ve cheated the man in the glass.


At the end of each day, it is up to you.  You  determine if you get better, stay the same, or regressed.  You know the truth.  Did you  give everything you had in this one chapter of your life?  Or, did you cheat yourself out of opportunity?  Don’t be a loser and waste any opportunity for progress.


Tonight we have the Throwdown at 7:30 pm followed by Friday Night Lights (movie night and social time for members).  Everyone from the community is welcome to attend and if you wish to bring a friend along too that is awesome as well.  There will be some adult beverages available but feel free to bring any food or drink that you would like as well.

What’s On Tap

In breaking precedent, here is the upcoming programming for the next 7 days (WARNING, IF YOU DON’T LIKE KNOWING WHAT THE DAILY WOD IS THEN STOP READING THIS NOW):

SWOD – Back Squat – 40%/5,  50%/5,  60%/5,  70%/max reps  and then back down

WOD 2 (Interval Training) – 10x200m sprint (rest 1 minute between efforts)

WOD – Complete reps of 21-15-9 for time
225#/155# Deadlift
Ring Dips

SKILLWOD – 1a. Pull-ups (AHAP) – 6×3
1b. Handstand Push-ups – 6×3

perform mobility work between each superset

BBWOD – EMOM15: 3 touch and go Cleans @ 70%

WOD – 5 rounds for time
Row 250m
20 Burpees

WOD 1 – 5 x 400m (rest 2:00 minutes between sets)

WOD 2 – Complete 3 rounds of:

Box jumps, 24″/20″
OH KB swings, 24kg/16kg

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.

SWOD – Push Press – 40%/5,  50%/5,  60%/5,  70%/max reps and then back down

WOD – For time
100 Double unders

3 rounds of:
5 Push jerks, 155#/115#
15 Knee to elbows

100 Double unders

SWOD – Front Squat – 40%/5,  50%/5,  60%/5,  70%/max reps and then back down

Run 500m
20 Front Squat, 135#/95#
200m Overhead Weight carry, 45#/25#

WOD – “Baseline” – For time
500m Row
40 Air squats
30 Sit-ups
20 Push-ups
10 Pull-ups

SKILLWOD – 1a. 2 rope ascents + descents x 10
1b. Pistols 10 x 3 each leg

WOD – Complete 3 rounds as fast as possible
20 Calorie Row
20 Burpees

rest 3 minutes

Complete 3 rounds as fast as possible
20 Box jumps, 30″/24″
20 OH KB Swings, 32kg/24kg

rest 3 minutes

Complete 3 rounds as fast as possible
20 Calories on Air Dyne
20 Overhead walking lunges, 45#/25#

Why am I revealing the next weeks programming?   I want to allow you all to plan your week better so that you can be maximizing your progress.  If you have a deadline at work and you’re not going to make it in on Thursday, I want you to know that we will be hitting the front squat so you can be sure to train the lift on your own and not miss the cycle.  We allow open gym use for strength work, skill work, and to make up the daily programming when you cannot make it in for the class.

See you in the box!

Dedicated to Your Fitness!




07 Jun 2013

Laser Focus

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One Hour.

One hour per day is what the majority of those reading this right now have to devote to his/her training. One hour, that’s it. It’s all about you, baby!

You can forget about that deadline for work that your boss is bugging you about. It’s not the time to think about how the trash at home needs to go out or the that kids (if you are like me and have one or more) need a new outfit for his/her upcoming…you fill in the dots.

One hour, it’s all about you! I don’t care if your goal is to win the CrossFit Games or to fit into the new pair of jeans that you just bought for that hot date you have in a couple of weeks. The focus of being in the present moment is critical.

Don’t tune everyone/everything out. No, you need to listen to the Coach of your class. Every class there may be a helpful tip that can make all the difference in your understanding of a movement. That greater understanding will lead to greater performance which will lead you closer to YOUR goals.

It’s FIRE IT UP FRIDAY BABY! Get after it and I will see you in the gym!

Logo Sign small



03 Jun 2013

Hydration Update

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With the hot weather upon us, you NEED to hydrate.

“Before you even walk into the gym, you should be peeing clear.”

It doesn’t get any simpler than that folks.  DRINK WATER.  You performance and recovery is directly tied to your ability to be sufficiently hydrated.  Our bodies are made up of so much water that if you are even slightly dehydrated you can expect a performance loss of 10% or more.  That may not seem like much, but on a workout you could’ve done 10 rounds on, you just did 9 instead.

Other reasons to hydrate effectively…

1) This will allow you to recover, so you can continue to train hard for days in a row.  Primarily to also avoid doing damage to your body and kidneys from Rhabdo.

2) It will correct issues with your diet.  Often times when you think you are hungry, you are just thirsty and need to drink water.  Learn to know the difference!

3) Will allow you to regulate your body temperature better.

Bed time, hydration timing.

One thing you want to avoid however is drinking too much water right before bed.  Having to wake up constantly all night to goto the bathroom is going to hurt your recovery, so try to get really hydrated maybe within an hour or two of bed, then call it quits till morning.  The next best thing to do in the morning is pop out of bed, fill up a tall class of water and pound it.  Next to a good breakfast it is the best thing you can do.  You cannot expect to get fully hydrated for class after you walked in the door, you wont have enough time to absord all of the water before you need it.

~Coach Serious is serious about drinking water and coffee.


02 Jun 2013

On Motivation

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Sometimes, motivation can be in scarce supply. Consider these questions honestly: are you the kind of athlete who doesn’t spend time working on mobility because you’re content with your squats being half-depth? Or who doesn’t bother working on improving your upper body pulling strength because you’re content to use the same band for assistance every time you do pull ups? You’re settling for mediocrity, and you should treat yourself better.

There can be a large gap between a person’s desire to be better and his/her motivation to do things that will make him/her better. When push comes to shove, even people who sincerely desire to get better at something will often find it easier to do nothing rather than take steps to effect change. The good news is there are a number of things you can do to structure your life in such a way that you do not have to be entirely reliant on internal motivation.

The easiest, and often most effective, thing to do is use people around you for motivation. Pay attention to your environment: who has what you want? Who works really hard? Who do you admire, who do you want to emulate? Find people who are better than you, and start trying to be like them instead of settling for your current level (of fitness or anything else). Just as boats rise with the tide, intentionally surrounding yourself with people who work really hard will lift you up to a higher level.

Building in accountability is also incredibly helpful. Tell people in advance what workouts you are planning to do in the next few days, which movements you need to work on; find a training partner; enlist one of the coaches for support.

Ultimately, it comes down to your community. If you surround yourself with motivated people who work hard, they will help inspire you to put in the work that will make you better. CrossFit is great for this because no one works out alone; you’re surrounded by people of all levels, many of whom are likely better than you at something. We can provide the community, but you have to actively engage with it. Don’t sell yourself short and settle for mediocrity. Strive to make yourself better, even if it’s just at one thing. Don’t use a lack of motivation as an excuse; go out and enlist other people to help you find some!