31 Dec 2013
Happy New Years to all members of the CrossFit Boston community from our Team. We really appreciate everything everyone has done this year and your continued support and belief in our product we deliver day in and day out. CrossFit is great, but the true magic is in the community and that is nothing without you.
Reflections and Resolutions
There was quite a lot that happened in 2013. Some good. Some bad. Some great!
CrossFit Boston went through a philosophical shift in that we reintroduced a more stringent entry process for those interested in joining the gym with our Fundamentals Training Program. After 5 months, though it is still a continual work in progress, it has been a great success. Our new clients are joining the group classes with a better understanding of what CrossFit is, a better grasp of the movements, and achieving their goals faster than I have experienced in my 9+ years of coaching CrossFit.
The gym has received a facelift and we will continue to do so. My commitment to you all is to begin replacing out bumpers that have seen better days, especially the 25# plates. I am also planning to replace/add to the bars used in oly as well.
We have had more members participating in local competitions than any previous year and that is exciting to see. As all of us coaches have written before, your training will become more focused and consistent when you have something to train for. Get after it!
On a personal note, I am looking forward the transformation challenge to reorient myself and my training. The last quarter of the year was not my best for many reasons but now is the time to shed new skin and hit the ground running. My family is in our new home and we are awaiting the arrival of our new daughter this first month of 2014. This year will be a great year!
What do you have planned for yourself this year? Where do you see your greatest opportunities to improve your fitness? What challenges do you still need to overcome? Post your thoughts to comments.
We are closing today at 5:30pm and will re open on Thursday morning for the 6am class. Thursday and Friday are normal class schedules. Saturday there are NO classes, only the HEATS for the Transformation Challenge. There will still be Open Gym and Weightlifting. Sunday is normal and Monday on we are regular again.
Tuesday 12/31 – 6, 7, 12p, 4:30p
Wednesday 1/1 – CLOSED
Thursday 1/2 – Normal Schedule
Friday 1/3 – Normal Schedule
Saturday 1/4 – NO CLASSES (Transformation Challenge HEATS only – SOLD OUT NO EXTRA SPACES AVAILABLE)
Sunday 1/5 – Normal Schedule
1. Back Squat 7×1
2. AMRAP 15
10 deadlift, 185/125
30 double unders
1. AMRAP 3 x 3
6 push press, 115/75
6 box jumps, 20″
2. 2 Position Snatch – (High hang & Mid hang) – 7×2
1. Deadlift – 7×2
30 bear complexes for time, 95/65
1/4 – Transformation Challenge WOD
30 Dec 2013
CLASSES: 6am, 7am, 12pm, & 4:30pm only
1. Back Squat – 7×1
2. AMRAP 15
5 Handstand push ups
10 Deadlift, 185/125
30 Double Unders
29 Dec 2013
1. EMOM 12 – 2 Power Clean AHAP
2. Complete 3 rounds for time and max reps
Max Unbroken Pull ups
29 Dec 2013
I love rumors! Facts can be so misleading, but rumors, true or false, are often revealing.
Landa from Inglourious Basterds
I heard that Jason Wong is going to send Kiel a six-pack of beer every Friday night for the next 6 weeks. And Kiel will be having pizza delivered to Jason at the gym every day. Both of these guys are going to be dumping packs of cigarettes in Omri’s car in the hopes he takes up smoking again. And you don’t even want to hear what they plan to do to poor Kristen Halfpenny to sabotage her chances of winning the Transformation Challenge.
Rumors! And we haven’t even started yet. Rest assured that this Transformation Challenge is actually user friendly. Who wants to be miserable when you start out the New Year. It’s a time to reflect and be grateful for what we have, not a time to punish yourself because you had one to many drinks on New Year’s Eve or too much fruit cake!
It’s not a starvation plan that ends after 6 weeks and you go back to the old ways. It’s an opportunity to clean up your eating and add some habits that you can incorporate into your daily life. It’s about slowing down and taking time to meditate everyday for 10 minutes. Drinking more water to help your internal systems work better. Sleeping more! Or better yet, getting to bed at a decent hour in the evening. And it’s about us coming together as a community to just be healthier, happier and have a little more fun with our WODs!
Here’s What You Need To Know:
- We are helping you incorporate the following into your daily life:
- HYDRATION (H20)
- DAILY EXERCISE
- Hydrostatic Measurement is on Saturday, January 4th. Everyone has been scheduled at this point. Be on time for your appointment. Bring a bathing suit and a towel.
- You will receive a 6-page reading of your measurement results. It will have advice for caloric intake based on your goals. These can be used as a starting point for the nutrition portion of the challenge. But keep in mind that we are not keeping food journals. It is a point system. If you need more help with the eating portion Alex Black has offered her services at a discounted rate. I suggest you talk with her soon and consider hiring her for the six weeks of the challenge.
- For those who prefer hip/waist ratio measurement that will also be done on Saturday, January 4th.
- Testing WOD is also on Saturday, January 4th. Schedule has also been sent out. Neal is going to program a great WOD for everyone to finish and test different abilities. Coaches will be on hand to help you get through it.
- Transformation Challenge starts on Sunday, January 5th. The point system goes from Sunday to Saturday. Everything will be explained in the TC Packets you can pick up on Saturday, January 4th.
I’m also happy to announce that we have teamed up with Bos Creek, artisan meat, chicken and pork. They will be giving a months worth of meat to our Transformation Challenge winner! Check out their website:
In addition we want you to sign up today for the BosChallenge! It is a separate worldwide challenge but the owner Greg is letting us participate as a group. Once the Bos Creek WODs are announced on January 20th we will be posting them and having times for you to come in and finish them. There are only 3. We also get the opportunity to win 35 lbs of grass fed beef, chicken and pork as an affiliate if we get the most members to sign up. Spring barbecue!
If you sign up this week Greg is offering $20 to be used for grass fed beef, chicken or pork when you order on line. It’s free to sign up and all you have to do is email him. Below are instructions:
Send an email to: [email protected]
In the subject line write: I’ll Take the Bos Challenge
In the body write: CrossFit Boston
You must identify in the body as “CrossFit Boston” because we are using this challenge as an opportunity to win as an affiliate! In addition, we will be offering you the opportunity to finish the BosChallenge WODs (only 3) during the weeks of January 20th – February 4th. If you feel you have what it takes to go up against athletes from around the world we will video record you and send in your results. Otherwise, the WODs will be recorded in your Transformation Challenge record and you will receive 5 points towards our challenge for each WOD completed. It’s that simple.
Coaches will be on hand Saturday, January 4th to help you sign up for the BosChallenge as well! I suggest however you do it this week and get the meat ordered so you are ready to eat clean and train dirty!
28 Dec 2013
With a continuously running clock, complete as many reps as possible in teams of 2 alternating every rep for the following 1 minute circuits. Rest 1 minute after the five circuits and repeat for 3 rounds. Score total reps.
Squat Clean, 135/95
Box jump, 24/20
Push Press, 115/75
27 Dec 2013
1. Thruster – 7×2
2. 4 rounds for time
10 KB snatch (5 each), 24kg/16kg
15 Pull ups
20 Walking lunges (10 each)
25 AbMat sit ups
30 Double unders
24 Dec 2013
Hey everyone this Wednesday, Christmas Day there will be one workout at CrossFit Boston at 10am. Obviously everyone will be welcome to come in and celebrate together however in addition I will be dedicating the workout to Gil Welch. This is a man who went out of his way when I was a boy to make me part of his family and whom I always remember for his incredible work ethic, loyalty and kindness. Over the last two years he has overcome stage 4 Hodgkin’s Lymphoma, lung cancer, a brain tumor and now kidney cancer. His family will be responsible for a large deductible at the beginning of the year in order to continue to provide him the care he needs. Donations are not required but they are appreciated. -Coach Jason
Gil’s Facebook Page https://www.facebook.com/gilsfight
Gil’s Go Fund Me Page http://www.gofundme.com/fightwithgil
22 Dec 2013
1. Press – 7×1
2. 6 Rounds each for time
15 Push ups
15 Pull ups
Rest :30 after each round