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12 Nov 2013

111313

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5 x 5:00 AMRAP
15 Cal row
10 Box Jump, 20″

rest 1:00 minute between each round

I have been using this supplement for the last 2 months.  I really like it.  I can definitely go deeper into that dark place.  Watch this.

 

Using “FRAN” To Prove The Effectiveness of Extreme Endurance from XENDURANCE on Vimeo.

11 Nov 2013

111213

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1. EMOM 15
3 touch and go clean (AHAP)

2. AMRAP 15
10 Pull-ups
10 Shoulder to overhead, 95#/65#

11 Nov 2013

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 competitive swimmer. My job is to help her learn the movements of the lifts and in the process love CrossFit. I consider my efforts a success when kids can’t wait for practice. Ashley is the athlete of the month because she is always an avid learner and excited to try every single movement I throw her way. Power cleans, heaving snatch balance and rope climbs are just the beginning! She also got on the board for the 7 AMRAP Burpee challenge…not easy for the most experienced CrossFit athlete. She didn’t stop once!

This is Ashley’s story….

This is my story and how I came to like CrossFit. Every year I spend my summer in Italy and when I came back to Boston this year in September 2013 my parents told me they met Tina, a great CrossFit coach and asked me if I was interested to meet her. I agreed and the next day I went to CrossFit Boston. 

I have been swimming competitively for five years and I also do triathlons when the weather is nice. I decided that CrossFit could help me get IMG_1372stronger and I would learn good dry-land exercises.

I see Tina twice a week and love doing the WODs she makes me do. When I learn new exercises, Tina calls me “Speedy Gonzalez” because I tend to speed ahead. She also teases me because she says my feet are wobbly (due to swimming) and I am learning to keep them rooted to the ground! Since I started in September, I have been working with Tina to become a better athlete and I feel I am on the right path. I run faster and I am learning to use weights. My favorite exercise is the rope climbing. I can get all the way up to the ceiling panels on the ropes. I love CrossFit, I think everyone should try it (my father first)!

11 Nov 2013

Happy Veteran’s Day

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Happy Veteran’s Day to all of those that have served and those that continue to serve this wonderful country.  Your diligence permits us to enjoy the freedoms that many take for granted.  

Thank you from all of the CrossFit Boston Community.

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CrossFit Southie Showdown

This past weekend Coach Tito and Carla B participated in The Showdown and CrossFit Southie.  It was the first competition experience for Coach Tito and the first in the NorthEast for Carla.  Both learned a lot about where their opportunities lie to improve their fitness and athleticism.  I will leave a more thorough write up to them for this week.

Carla did really well finishing 5th out of 62 female competitors.

Great job guys!

10 Nov 2013

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1. Bench press – 3×8

2. For time 9-15-21
Burpees
Deadlift, 155/105

09 Nov 2013

111013

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Day 2 – CrossFit Southie Competition

Partner WOD – 4 rounds for quality each (one person working at a time switching every 10 reps)

10 KB/DB Thruster, 55/35
20 Front rack walking lunges
20 Renegade rows

08 Nov 2013

110913

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Day 1 – CrossFit Southie Competition

1. As Far As Possible (AFAP) 10 minutes
Handstand walk for max distance

2. For time
Row 1k
30 Snatch, 135/95
Row 1k

Liquid Death
Written by Calvin Sun

With the increasing popularity of the Paleo Diet, many people are turning to agave nectar as a sweetener in many of their favorite recipes. It’s understandable to see why people would think of using agave nectar as it doesn’t add any other flavors like many sweeteners and it tastes sweeter than sugar. Unfortunately, it’s not Paleo and it’s definitely not good for you. So imagine my surprise when I was walking through the aisles of my local Costco only to be confronted by a gigantic pallet of agave nectar. The labeling advertised it as a “low glycemic organic sweetener” and it must have worked because it was selling like there’s no tomorrow. Today, we’ll discuss some of the reasons why you should reconsider indulging in this sweet poison.

Continuing reading…

08 Nov 2013

FIRE IT UP! November 8, 2013

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Holy sore BUM BATMAN!  I don’t know about you but my gluteus maximus was very sore after Wednesdays Lunges.  I am still slightly tender as I sit down to write this blog situated on an extra large seat cushion.  Sore in a good way of course.  I enjoyed this week’s programming in that it was very simple in its appearance but it sure did bring intensity.  

Now its Fire It Up Friday so…

This weekend is the CrossFit Southie competition and Coach Tito and Firebreather Carla are participating.  Try and get out to support the troops for what will be a great competition.  The weather is not supposed to get higher than 50 on Saturday and 55 on Sunday so be sure to take some layers with you. 

What’s On Tap

This week we are going to keep on with classic CrossFit programming focusing on power.  There is going to be one day of interval training thrown in because I know how much you love those.  Remember, Monday – Thursday is about training.  Work on improving technique, quality of movement, sequences, etc.  Choose one thing that you are going to get better at.  Friday is our Competition day.  Get after it and apply what you are learning in the previous 4 days.

Throughout the week we will be incorporating strict handstand push ups into the warm ups and post class.  Be sure to put in the time.  Get better!

Saturday – 11/9
1. 10 Minute  AFAP – Handstand walk for as far as possible

2. For Time
Row 1k
30 Power Snatch, 135/95
Row 1k

Sunday – 11/10
Partner WOD – 4 rounds for quality each (one person working at a time switching every 10 reps)
10 KB/DB Thruster, 55/35
20 Front rack walking lunges
20 Renegade rows

Monday – 11/11
1. Bench press – 3×8

2. For time 9-15-21
Burpees
Deadlift, 155/105

Tuesday – 11/12
1. EMOM 15
3 touch and go clean (AHAP)

2. AMRAP 15
10 Pull-ups
10 Shoulder to overhead, 95#/65#

Wednesday – 11/13
5 x 5:00 AMRAP
15 Cal row
10 Box Jump, 20″

rest 1:00 minute between each round

Thursday – 11/14
1. 5 rounds for time
Run 400m
25 Back squat, 135#/95#

2. Strict handstand push-ups – 6×3

Friday – 11/15
1. Snatch – 7×1

2. “Tillman”
7 rounds for time
7 Deadlift, 315/215
Run 200m
15 Pull-ups
Rest :45 between rounds

 


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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