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27 Oct 2013

102813

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1. EMOM 15

2 TnGo Squat clean 225/155

2. AMRAP 7
10 Deadlift, 135/95
10 Shoulder to overhead, 135/95
10 Toe 2 Bar

26 Oct 2013

102713

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1. Teams of two 
10 minutes to find a max squat clean for the day

Score is the sum of each

2. Same Team of Two
“Death by Pull-ups”
With a continuously running clock.  Athlete one performs 1 pull-up followed by the second athlete for the first minute.  On the second minute, athlete 1 performs 2 pull-ups followed by athlete 2.  This continues as long as both athletes can perform the number of reps within the corresponding minute.

3. For time
6 x 500m Relay Run (each athlete performs 3 x500m alternating)

25 Oct 2013

102613

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1. CrossFit Total
Back Squat – 1RM
Shoulder Press – 1RM
Deadlift – 1RM

15 minutes to find 1RM of each lift

25 Oct 2013

Upcoming Events

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Hey All!

Just wanted to remind y’all of some upcoming events here at CFB.

Saturday – 10/26 – Masters Competition at CFNE

Come and support the “Geezers Squad” at CrossFit New England.  We have Coach Julie, Coach Tina, Audrey, Kari, Nigel, and Z-man representing the gym.  The crew at CFNE run a smooth operation when it comes to competitions so it will be fun to watch.

Thursday – 10/31 – Halloween

Get in the festive spirit and dress up in costume for the day’s WOD.  Pics will be taken and there will be a prize for BEST Costume of the day!

Saturday 11/1 & Sunday 11/2

The gym will be CLOSED as we host a CrossFit Level 1 Cert.  Reebok CrossFit One in Canton, MA, has invited us to their Barbell for Boobs workout/fundraiser.  Here are the details:

Reebok CrossFit ONE is making final preparations to welcome The Barbells For Boob’s PINK BRA TOUR on November 2nd.  This is a fantastic opportunity for CF Boston to gather with the local CrossFit community for an amazing cause. 

WHEN:                  November 2nd , 9am – 1pm (yes, we added an hour!)

WHERE:                Reebok CrossFit ONE (1895 J.W. Foster Blvd, Canton, MA)

WHO:                    All CrossFit owners, coaches, members, kids, friends, and all loved ones!

WHAT:                  In addition to setting a Grace PR, participants can: 

  • Meet, greet and thank the Barbells for Boobs team as they wind up their cross country tour!
  • Shop for Reebok CrossFit gear, including official Barbells for Boobs™ apparel!
  • Be entered into a raffle for a $250 outfitting in Reebok CrossFit gear!
  • Enjoy lunch with Paleo Power Meals – they’ll be serving fresh paleo friendly meals on site!
  • Cheer on your kids as they compete in a “Burpee Grace” heat at 11:30am!
  • Bid on some fantastic silent auction prizes and more!

A portion of all proceeds will benefit the Barbells for Boobs cause and help saves lives through the early detection of breast cancer regardless of one’s age, gender, or ability to pay!  One last exciting announcement – the affiliate with the most members competing in the Grace WOD will win $1,000 in Reebok CrossFit gear.  We hope CF Boston has a HUGE showing! 

Grace heats will begin running at 9:30am and every 10mins after. Anyone interested in throwing down is welcome join us — RX or scaled.  Individuals and teams can reserve their heat times at the event starting at 8am.

Those interested in signing up to become a fundraiser should follow the link below.  Those raising $80 or more will receive an official Barbells For Boob’s Pink Bra Tour t-shirt!

LINK TO FUNDRAISING WEBSITE - http://fundraise.barbellsforboobs.org/canton/events/pink-bra-tour-stop-11/e26744

If you don’t want to compete, but want to help please contact Bryant Mitchell at[email protected] to see how you can help!

Monday – 11/4 – FRAN Challenge

Beginning at 5:30pm we will running the second portion of the FRAN Challenge.  PROGENEX  will be on hand with samples and the energy will be super high!

FIRE IT UP! FIRE IT UP!

Great week everyone!  The interval training this week was tough, but you all gutted it out and performed well.  We need to keep building that engine.  Which WOD was your favorite?  Which was your least favorite?  Post it up to comments.

A Little Motivation

I would like to introduce you to Elon.  In these pictures Elon is performing “Fran”.  I have been coaching Elon for 3 weeks now 2-3 sessions individually.  In this very short time he has already seen dramatic improvements: 48% increase in his upper body strength (shoulder press) and 52% increase in his rowing capacity (500 m split).  

Though our training environment is very new to him, he comes in ready to work each and every session.  He has begun to embody what it means to be “Wicked Fit For Life”.

Elon ThrusterElon Thruster 2Elon Pull-ups

 

His “Fran” time?  7:03. Way to go Elon!

What’s On Tap!

Sunday – 10/27
1. Teams of two 
10 minutes to find a max squat clean for the day

Score is the sum of each

2. Same Team of Two
“Death by Pull-ups”
With a continuously running clock.  Athlete one performs 1 pull-up followed by the second athlete for the first minute.  On the second minute, athlete 1 performs 2 pull-ups followed by athlete 2.  This continues as long as both athletes can perform the number of reps within the corresponding minute.

3. For time
6 x 500m Relay Run (each athlete performs 3 x500m alternating)

Monday – 10/28
1. EMOM 15
2 TnGo Squat clean 225/155

2. AMRAP 7
10 Deadlift, 135/95
10 Shoulder to overhead, 135/95
10 Toe 2 Bar

Tuesday – 10/29
1. Complete reps of 21-15-9 for time
Row (calories)
Dips
DB Snatch (alternating each time), 55/35

2. Weighted pull-ups
2-2-2-2-2-2-2 (AHAP)

Wednesday – 10/30
1. Front Squat – 3×8
Beg/Int – straight sets
Adv – ascending

2. AMRAP 20
15 Wallball shots, 20/14
15 GH sit ups

Thursday – 10/31 (Costume day)
1. For time
100 double unders
15 Power snatch, 115/75
80 double unders
20 Power snatch, 95/65
60 double unders
25 Power snatch, 75/55
40 double unders

2. Jerk – 7×1

Friday – 11/1
1. Run 800m – max effort

2. Row 2000m – max effort

3. Weighted dips
2-2-2-2-2-2-2 (AHAP)

Saturday – 11/2
Gym Closed for CrossFit Level 1 Certification

Reebok CrossFit ONE is making final preparations to welcome The Barbells For Boob’s PINK BRA TOUR on November 2nd.  This is a fantastic opportunity for CF Boston to gather with the local CrossFit community for an amazing cause.

WHEN:                  November 2nd , 9am – 1pm (yes, we added an hour!)

WHERE:                Reebok CrossFit ONE (1895 J.W. Foster Blvd, Canton, MA)

WHO:                    All CrossFit owners, coaches, members, kids, friends, and all loved ones!

WHAT:                  In addition to setting a Grace PR, participants can:

·         Meet, greet and thank the Barbells for Boobs team as they wind up their cross country tour!

·         Shop for Reebok CrossFit gear, including official Barbells for Boobs™ apparel!

·         Be entered into a raffle for a $250 outfitting in Reebok CrossFit gear!

·         Enjoy lunch with Paleo Power Meals – they’ll be serving fresh paleo friendly meals on site!

·         Cheer on your kids as they compete in a “Burpee Grace” heat at 11:30am!

·         Bid on some fantastic silent auction prizes and more!

A portion of all proceeds will benefit the Barbells for Boobs cause and help saves lives through the early detection of breast cancer regardless of one’s age, gender, or ability to pay!  One last exciting announcement – the affiliate with the most members competing in the Grace WOD will win $1,000 in Reebok CrossFit gear.  We hope CF Boston has a HUGE showing!

Grace heats will begin running at 9:30am and every 10mins after. Anyone interested in throwing down is welcome join us — RX or scaled.  Individuals and teams can reserve their heat times at the event starting at 8am.

Those interested in signing up to become a fundraiser should follow the link below.  Those raising $80 or more will receive an official Barbells For Boob’s Pink Bra Tour t-shirt!

LINK TO FUNDRAISING WEBSITE - http://fundraise.barbellsforboobs.org/canton/events/pink-bra-tour-stop-11/e26744

Sunday – 11/3
Gym Closed for CrossFit Level 1 Certification

24 Oct 2013

Elvon’s Story…

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CrossFit BostonI want to introduce you to one of our newest athletes—Elvon. He is a student from Brighton High School and taking part in our Fundamentals Program. Elvon is part of a pilot program started for Brighton High School students who have cognitive disabilities. About a month ago I received a call from an adaptive teacher from the Boston Public Schools, his name is Jason Meade. I was so impressed with the level of commitment he has for his student that I couldn’t say no.

 

What really hooked me is that Mr. Meade was previously a football coach and left that prestigious job to work with students like Elvon. I asked him if he didn’t prefer to work in a job with more status and his reply made me smile for days. “I use to think like that, but then I met these kids. When they turn 19 they have less and less activities available to them. Do you think you can help Elvon?”

 

The question isn’t can I help, it’s how do we make this work. I decided it was best for Elvon to have private training for at least the first 15 sessions. All it costs is my time and I figured that I could find 1-2 more hours a week for Elvon. If I can help him learn the movements and become acclimated to the gym environment he will be ready for group training. In August we switched our point of entry for all athletes to our Fundamentals Program. I’ve seen how well this has worked for the newest members and I thought I would give this a try with Elvon. It’s working!!

 

Just three weeks in he has already been welcomed by many of the CrossFit Boston athletes. He smiles all the time and when I ask him if he liked the training he says a resounding, “yes, I like a lot.” Elvon arrived in our country two years ago and doesn’t have strong verbal skills but I know that he is absorbing everything going on around him. In our first session I was trying to teach him the concept of full range of motion. He got it with the push-ups and proved to be balanced and strong. On the pull-ups however he couldn’t understand why I was telling him they didn’t count if he didn’t fully extend his arms. He never gets frustrated but I was wondering how to best communicate what I meant. Using complicated sentences and long explanations isn’t an option. I emailed his teacher, Mr. Meade, the weekly report and explained the situation. On Saturday when we went to work on pull ups Elvon smiled and said “Coach tell me to go full down.” Yes! He got it and he was proud that he understood what I was trying to explain. Next on the list, start to teach him to kip.

 

We are moving into the power movements next. I’m a little worried I won’t be able to correctly explain how to explode the hips open. We have language differences and I don’t even know his cultural background. Not sure which words will trigger an understanding but I think with patience Elvon will be performing a power clean in 4 more weeks. He was able to perform the deadlift and shoulder press with few cue words and tactical cuing.

 

I became a coach to help kids like Elvon. I can picture him someday taking Olympic lifting with Coach Julie. I can’t help it, I like to dream BIG!

24 Oct 2013

102513

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1. Overhead Squat – 5×5

2. TEST – 1000m row

3. Midline assistance work

 

Approaching Western Ave. Bridge at HOCR!

The Head of the Charles took place last weekend in Boston.  A lot of rowers used the Head to get motivated by setting goals to place in the top 20, top 10, or top 3.  If you got a chance to check it out please share your thoughts and pictures.  Did witnessing one of the most awesome rowing events in the world get you motivated to commit to your own goals or an upcoming event?

 

I’m looking forward to getting the Renegade Rowing Club up and running for the winter and training for CRASH-B’s.  More details on the Renegade Rowing Club and the Renegade Rowing League will be out next Thursday, so keep a look out!

Below is an excerpt from a great blog on motivation by Alex Black of Wicked Good Nutrition.  Check it out and tell us how you’re getting motivated this Winter!

 

The Land of Motivation

 

Motivation can be tough. It can be hard to find your way to Motivation-land, and once you get there, it can be even harder to stay. It takes at least a month to turn a behavior into a habit, and that month will typically be rife with challenges. Because, you know, the minute you decide to give up sugar or beer the next three social outings your friends plan are a baking pot luck and outing to your favorite craft beer bar…

 

On top of that, some research suggests it can take up to 3 years to reset your body’s homeostasis (sense of balance) at a new weight. What this means is, if you lose 20 pounds, it can take 3 years before you body recognizes this as its new and healthy weight.

 

But all that aside, there are a few tricks you can use to help you get motivated and stay motivated. These include:

 

…Read More!

23 Oct 2013

102413

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1. 5xAMRAP 4minutes
10 Knee to elbows
10 Thruster, 75/55

rest 1:00 between rounds

2. 2 Hang power snatch + 2 Tall squat snatch – 7 sets

23 Oct 2013

The Athlete Manifesto

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Some food for thought.  Post your thoughts to comments.


Athlete Manifesto

 

 

Athlete Manifesto


Athlete of the Month

  • “Warrior” Linh Nguyen

    Warrior Linh

    Tell us about yourself. What was your background growing up? Sports? Activities? I’m passionate about higher education, fitness, and craft beer (even though I’ve pledge not to drink until after I conquer the Spartan Beast in September). I was born and raised in Massachusetts and took a job opportunity in which allowed me to relocate […]

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