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Hey All!

Just wanted to give a quick shout out to the 6am and 7am crew this morning.  The gym was rocking and you guys crushed it.  Even with that cold run.  If you’re coming in later today take a look at the OH Walking Lunges in the video above.  Make sure we’re not letting the chest/torso fall forward.  Try to keep your torso upright and focus on active shoulders.  If you have to stop and reset, do it.  Keep everything locked out and stacked for every step.  Today is a great opportunity to perfect form on all of the movements.  Be honest with yourself and push it!

Can anyone guess what a Spider Worm is?  We used it in todays warmup and I believe the 6am class came up with an interesting acronym.

Also, check out today’s main blog post by Alex Black!  Great post on how to cure the common cold with good nutrition!

Have a great day!

22 Oct 2013

Fight the Flu With Food

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Screen shot 2013-10-22 at 8.42.17 PMIt’s that time of year again – cold and flu season is just around the corner! Since the cold (rhinovirus) and the flu (influenza) are both viruses, they can’t be cured by antibiotics. And common cold medicines like Nyquil don’t actually fight the virus, they just mask the symptoms that occur when your body fights the virus. So, the best way to prevent and treat the cold or flu is to keep your immune system in tip top shape. Here’s a few things you can do:


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22 Oct 2013

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1. For time
30 OH walking lunges, 45/25
30 Push ups
30 Pull ups
Run 1 mile
30 Pull ups
30 Push ups
30 OH walking lunges, 45/25

2. Midline assistance work

21 Oct 2013

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1. 5 x AMRAP 3 minutes
10 Burpees
10 Overhead Swings, 24kg/16kg

rest 1:00, add :15 to rest each round

2. Push press – 3×5

20 Oct 2013

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1. 4 rounds for time
9 handstand push ups
12 power cleans 155/105
15 box jumps, 24″,20″

2. Snatch – 5×2

3. Midline assistance

19 Oct 2013

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1. Complete as a TEAM of 2 (1 M, 1 F)
10 minutes to find 2 rep max – Front Squat 

score is sum of lifts

2. Team Chipper (Same TEAM)
For time (14 minute cap)
30 gh sit ups
30 deadlift 225/155
30 double unders
30 overhead squats 95/65
30 pull ups

Men start first, then women. Athletes can’t advance stations until station in front is clear.

18 Oct 2013

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1. AMRAP 20
20 Power snatch, 75#/55#
1 rope climb

add 1 rope climb each round

2A. Skin the cat – 3×10
2B. Back lever – 7×1

FIRE IT UP! FIRE IT UP!

This is one of the biggest weekends of the year here in the Boston area as The Head of the Charles is taking place.  It is the most revered regatta in the world!  One of our own, Coach Pat aka “Coach Sunshine” is racing in a scull this Sunday at 8am!  A group of us will be meeting to cheer him on at the Western Ave bridge before the Sunday class.  Try and join us!

How did your week of training go?  Did you hit any new PR’s?  I witnessed a few bell rings during the classes.  Speak up and share it with the group!

How about any breakthroughs?  We worked on skin the cats this week.  They are a great movement to develop shoulder strength and develop some greater awareness of your body when its upside down and not on the ground.  It’s no secret that with all of the overhead movements with CrossFit: presses, jerks, snatches, pull-ups, etc. That the shoulder can take a pounding IF you are not  proactive.  So, don’t stop incorporating this movement into your warm-up and mobility.

Re-Organization

As you are aware, we are re-organizing the gym.  Along with adding some shelves, creating space, etc, we are also putting some fresh paint on the walls.  Our goal is to make CrossFit Boston Iron & Grit a place that you want as members enjoying being.  More than just during your one hour workout but to hang out after and sit with friends while drinking your favorite protein shake or vita coco or an adult beverage at the end of the day.

Why is this important to us?  Well, its not a secret that the more frequently you are here with us, the more what we do will become a fully integrated piece of your life.  Our goal is to help lead you down the path of being “Wicked Fit For Life”.  Not just for today or the next day.  Not even for the next year, but for life.  

 

What’s On Tap

This week’s programming is going to have an emphasis on interval training in the MetCon.  Both Tuesday and Thursday will feature this.  The movements are low skill and the objective is to work at a really high intensity and then recover in between before repeating.  Monday and Wednesday will be classic CrossFit MetCons.  

There will NOT be any squat days programmed in strength during the week so it will be ESSENTIAL that you get 1-2 heavy squat days in on your own either before or after class.  On Saturday 10/26 the CrossFit Total is programmed so we will be testing the 1RM in the back squat, press, and deadlift.  

There is no programmed skill focus.  Instead we will spend a week hammering the midline assistance work.

Sunday – 10/20
1. Complete as a TEAM of 2 (1 M, 1 F)
10 minutes to find 2 rep max – Front Squat 

score is sum of lifts

2. Team Chipper (Same TEAM)
For time (14 minute cap)
30 gh sit ups
30 deadlift 225/155
30 double unders
30 overhead squats 95/65
30 pull ups

Men start first, then women. Athletes can’t advance stations until station in front is clear.

Monday – 10/21
1. 4 rounds for time
9 handstand push ups
12 power cleans 155/105
15 box jumps, 24″,20″

2. Snatch – 5×2

3. Midline assistance

Tuesday – 10/22
1. 5xAMRAP 3 minutes
10 Burpees
10 Overhead Swings, 24kg/16kg

rest 1:00, add :15 to rest each round

2. Push press – 3×5

Wednesday – 10/23
1. For time
30 OH walking lunges, 45/25
30 Push ups
30 Pull ups
Run 1 mile
30 Pull ups
30 Push ups
30 OH walking lunges, 45/25

2. Midline assistance work

Thursday – 10/24
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

Friday – 10/25
1. Overhead Squat – 5×5

2. TEST – 1000m row

3. Midline assistance work

Saturday – 10/26
1. CrossFit Total
Back Squat – 1RM
Shoulder Press – 1RM
Deadlift – 1RM

15 minutes to find 1RM of each lift

17 Oct 2013

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1. Back Squat – 3×10 (compare to 10/4)

2. “Nancy”
5 rounds for time
Run 400m
15 Overhead squats, 95#/65#

17 Oct 2013

Sumo Deadlift High Pull

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Today’s WOD includes the sumo deadlift high pull.  This movement can easily be performed incorrectly.  Here are some cues to take into consideration while you are busting out your reps:

  • Hand placement should be such that your elbows are kissing your knees when the bar is on the ground.  If the grip is too wide then it is very difficult to move through the full range of motion.  If it is too narrow then you will have a difficult time balancing the bar.
  • Shoulder blades should be neutral at all times.  At the bottom the shoulders will be depressed or “packed down” and elevated or “active” at the top.  This allows the upper arm to move freely through the ROM without impingement.
  • Full hip extension on the deadlift before the arms begin to bend AND full arm extension on the return before the hips begin to flex.

Here is a quick video showing what we are looking for:

 


Athlete of the Month

  • David Kemp

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    Let’s start with a regret. I wish I had gotten off my ass and joined CrossFit Boston a year ago. Fitness-wise, it had been a rough year since I got out of the Marines and started at HBS (Harvard Business School). Not that I wasn’t working out at all, but what I was doing wasn’t […]

Kid Athlete of the Month

  • ASHLEY SCAFETTA

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    CrossFit is a sport I believe everyone can participate in. I especially see this in the kid athletes of CrossFit Boston. Every new kid I have the opportunity to coach brings to our community a new perspective. Ashley is a young lady who at 10 years old is already competing in triathlons and is a […]

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