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06 Oct 2013

100713 – FRAN CHALLENGE

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1. “FRAN” Challenge
21-15-9
Thruster, 95/65
Pull-ups

2. Deadlift – 3×10 (straight sets) compare to 9/27

06 Oct 2013

FRAN CHALLENGE

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FRAN.  The simple name can invoke fear and trepidation in all CrossFit athletes.  You LOVE her AND you HATE her.  Here’s your chance to master her.

Beginning on Monday, October 7th, we will have an in-house FRAN Challenge for members.  FRAN will be programmed as the WOD for that day and the challenge will run for 4 weeks ending Monday, November 4th.  For those participating there will be extra skill work available to help you all improve your score.

The buy in will be $65 and will include a Special Edition T-shirt for the event and money going towards a cash pot. Sign up sheets will be posted in the gym shortly.  Divisions will be:

  • Men’s Rx – fastest time
  • Women’s Rx – fastest time
  • Most Improved

Athletes must perform the WOD with the same scaling both times.  We ran this challenge when we were back in Roxbury in 2010 and had more than 50 participants.  It was WILD.  I hope to see more of you participating this year!

Get in on it!  Sign up in the gym beginning this weekend.

05 Oct 2013

100613

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1. NorthEast Regional Team WOD 11.4 (modified)
150 CTB pull-ups
150 OH swings, 24kg/16kg
150 Double unders
150 OH Squats, 95/65

Teams of 2.  Athletes will start on the ground below their pull-up bar. At Go, they will jump to their bar. Any jumping before the Go will result in a false start. This workout is a chipper. All pull-ups must be completed before the kettlebell swings, all the swings before the double-unders, and all the double-unders before the overhead squats. Only one athlete may be working at a time. The athletes may work in any order they choose. There is no minimum number of reps each athlete must complete. There is a 30min time cap. If a team cannot finish in the time cap, their result is the time cap plus a one second penalty for each rep not completed.

2. Low Box Jumps – 4×10 (Unbroken)

04 Oct 2013

100513

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1. AMRAP 15
200m Run
15 Power Snatch, 115/75
15 Burpees

2. Push Press – 3×10 (straight sets)

Fire It Up!  Fire It Up!

We are in the final quarter of 2013 and it is PR/Fire It Up Friday!  Be sure to post up your results for this week.  Did you hit any new PR’s?  Todays test is “Diane”.  My very first CrossFit WOD way back in 2004.  I can still remember it clearly…20 minutes, two visits with Pukie, the realization that I had found exactly what I was missing since my days as a collegiate athlete.

What was your first CF WOD?  What do you remember about it?

Beat The Streets Partner WOD, Tonight! by Coach Tina

WHEN: Friday, October 4th

CHECK IN: 6:30

DONATE: $25

MAKE CHECKS TO: The 3Point Foundation (A Non-Profit Organization)

Or Go To: www.the3pointfoundation.org

**Wanna make a real impact? Ask your company if they match your donation or give to programs that promote wellness or kid’s programs in the City of Boston.

If you don’t have a partner, DON”T WORRY! We will get you all set up!

Here’s All You Have To Do:

1.     Let Tina know which time slot works for you. Email her at: [email protected] OR sign up at the gym (We have set up a table for your convenience. This is first come, first serve.)

2.     Check in is at 6:30 p.m. on Friday, October 4th

3.     The first heat goes off at 6:45; 7:10; 7:35; 8**We will add more heats if necessary but sign up early to get the time you want. Only 10 partners per heat.

4.     Invite some friends to join you! Bring a friend from another box, remember it’s about helping kids in our community and the more people who join the more we get to donate to them!

5.     DONATE! It’s only $25 and you are helping to change the life of a kid! You can write a check or go to the website:www.the3pointfoundation.org.

6.     Don’t forget to get your raffle ticket when you check in Friday night. We will be drawing for awesome prizes throughout the night.

7.     Bring some refreshments to share afterwards!

8.     SMILE! You just did something great for yourself and YOU helped a kid with financial need….YOU ARE AWESOME!

THE WOD!

15 AMRAP

10 Shoulder to Overhead 115/75#

25 Deadlift 115/75#

50 Box Jumps 24/20”

Each partner must complete 5 reps! No More/No Less! You cannot move on until all the reps are completed. There can only be one person working at a time. Teamwork and communication!

What is BEAT THE STREETS?

This is a yearly fundraiser for Steve’s Club, a CrossFit sanctioned program for at risk youth. The program was started by Steve in Camden NJ and has served boys and girls over the past 5 years. CrossFit KIDS Boston is applying to the program but until we are accepted I can’t accept donations. This is why I want to give this money raised to The 3Point Foundation. This is a program in our own City of Boston and in only one year making a huge impact in the lives of boys.  They will add a girls program in the next few years!!

Here’s more information about The 3Point Foundation and why I want to help raise donations for the program:

When I made the decision to start a CrossFit program for kids 4 years ago I believed in opening access to all kids and teens. I have been building the program over these years with that goal always in mind.

On October 4th we are hosting Beat The Streets fundraiser and we get an opportunity to come together as a community to raise awareness and some needed funds for an amazing program here in the City of Boston.

I have chosen The 3Point Foundation as the program to support here in Boston. The fitness activity is basketball but the academic and character component is exactly the kind of program I believe will make a difference in our City.

The 3Point Foundation is a mentoring program for urban boys. Only in it’s first year the program has already helped 20 boys in a program that has character building as the foundation of their teaching. They teach the boys the meaning of hard work, teamwork, honesty, respect, perseverance and what it means to live virtuosity–to do the common uncommonly well. 

They also have an academic component to the program that gives the boys an opportunity to challenge themselves intellectually. The program meets every week during the school year but the outstanding work extends into the summer.  At the Fessenden School the boys attend a 4-week summer program and are given academic opportunities they may not have elsewhere.  They are taught test preparation and intellectually challenged to reach beyond any barriers.

The range of boys is as varied as the communities of Boston. Some will go on to educational opportunities at independent schools. Those with special academic needs will continue to receive support through the program throughout their education and involvement with the program.

The HOOK—Basketball! The boys who are chosen for the program have demonstrated a commitment, discipline and enthusiasm in basketball programs throughout the various communities of Boston. The sport of basketball is used as a teaching method for life lessons. Some of the best college and high school coaches in the metropolitan Boston area work with the boys.

My dream is to build a CrossFit KIDS program that serves underprivileged youth. The 3Point Foundation has a similar mission. Let’s support this program as ours gets started. Together we can promote education, character and healthy living for boys and girls in our amazing City!

 Thank you for your support!

“FRAN” Challenge

FRAN.  The simple name can invoke fear and trepidation in all CrossFit athletes.  You LOVE her AND you HATE her.  Here’s your chance to master her.

Beginning on Monday, October 7th, we will have an in-house FRAN Challenge for members.  FRAN will be programmed as the WOD for that day and the challenge will run for 4 weeks ending Monday, November 4th.  For those participating there will be extra skill work available to help you all improve your score.

The buy in will be $65 and will include a Special Edition T-shirt for the event and money going towards a cash pot. Sign up sheets will be posted in the gym shortly.  Divisions will be:

  • Men’s Rx – fastest time
  • Women’s Rx – fastest time
  • Most Improved

Athletes must perform the WOD with the same scaling both times.  We ran this challenge when we were back in Roxbury in 2010 and had more than 50 participants.  It was WILD.  I hope to see more of you participating this year!

 Get in on it!  Sign up in the gym beginning this weekend. 

What’s On Tap

Saturday – 10/5
1. AMRAP 15
200m Run
15 Power Snatch, 115/75
15 Burpees

2. Push Press – 3×10 (straight sets)

Sunday – 10/6
1. NorthEast Regional Team WOD 11.4 (modified)
150 CTB pull-ups
150 OH swings, 24kg/16kg
150 Double unders
150 OH Squats, 95/65

Teams of 2.  Athletes will start on the ground below their pull-up bar. At Go, they will jump to their bar. Any jumping before the Go will result in a false start. This workout is a chipper. All pull-ups must be completed before the kettlebell swings, all the swings before the double-unders, and all the double-unders before the overhead squats. Only one athlete may be working at a time. The athletes may work in any order they choose. There is no minimum number of reps each athlete must complete. There is a 30min time cap. If a team cannot finish in the time cap, their result is the time cap plus a one second penalty for each rep not completed.

2. Low Box Jumps – 4×10 (Unbroken)

Monday – 10/7
1. “FRAN” Challenge
21-15-9
Thruster, 95/65
Pull-ups

2. Deadlift – 3×10 (straight sets) compare to 9/27

Tuesday – 10/8
1. Complete reps of 2-4-8-16-8-4-2 for time
*Front Squat, 225/155
Toe 2 Bar

*Athlete must clean the weight up to the front rack position

2. Snatch – 6×3 ascending weight

3. Low Box Jumps – 4×10 unbroken

Wednesday – 10/9
1. Complete for time
Run 1 mile

AMRAP 10
5 Handstand push ups
10 Pistols
15 Pull ups

Run 1 mile

2. Low Box Jumps – 4×15 unbroken

Thursday – 10/10
1. 3 rounds for time
21 OH swings, 24kg/16kg
21 Push-ups
21 Sit-ups (gh sit ups for advanced)

2. Thruster – 3×10 (straight sets)

3. Midline Work

Friday – 10/11
1. EMOM 12 – Power Snatch (moderate weight)

2. Jerk – 5×2 straight sets

3. Low Box Jumps – 4×20 unbroken

04 Oct 2013

100413

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1. “Diane”
21-15-9
225#/155# Deadlift
Handstand Push ups

2. Back Squat – 3×10 (straight sets)

3. EMOM 10 – Pull ups (choose a number that you can hit for all 10 rounds) +1 if you completed all rounds on Wednesday
Advanced – EMOM 10 CTB Pull-ups

 

BC Men WU

Rhythm and Balance are two skills needed in the boat and in the gym.  One way to improve a skill is by deliberate practice on a regular basis and making every act an act of conditioning.  Showing your body and brain how to move properly over and over again in many different situations will force it to adapt and make a movement second nature.  The simple task of taking the blade out of the water and putting it in the water in time with the rest of your crew is one example.  Above is a video of the BC Men’s Crew Team practicing building 30′s and the chop spin.  How do you spin the boat?  Have you ever tried the chop spin?  Do you use spinning the boat as an opportunity to improve rhythm, balance, timing, and feel?

 

What do you do every day in the gym that can help improve a skill or a goat?  Picking up an empty barbell or plates from the floor?  Picking up the med ball to start your first wall ball?  Kicking up into a handstand from a standing position vs. the floor?  Every act is an act of conditioning.  If you’re focusing on a particular skill in the gym this month, look for little opportunities to keep improving and practicing proper movement patterns.  If you need help dreaming up creative ways to practice a skill outside of class come find me and we’ll figure it out!

02 Oct 2013

100313

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1. For time each round
5x500m run (2:00 cap)
rest 2:00 

2. EMOM 12 – 2 Clean + 1 Jerk (moderate weight)

01 Oct 2013

100213

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1. For time
Row 2k
15 Bench Press, 135#/95#
Row 1k
10 Bench Press, 185#/125#
Row 500m
5 Bench Press, 225#/155#

2. EMOM 10 – Pull ups (choose a number that you can hit for all 10 rounds) +1 if you completed all rounds on Monday
Advanced – EMOM 10 CTB Pull-ups


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Athlete of the Month

  • David Kemp

    IMG_1731

    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

    IMG_1397

    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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