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29 Jul 2014

Wednesday 073014

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1. High Bar Back Squat @ 20×1, 7-9 reps women/73% x 3 reps for men x 5 
sets, rest 2:00 between sets

2. “Nancy”

Complete 5 rounds for time 
Run 400m 
15 Overhead Squats, 95/65

29 Jul 2014

Buffalo Wings Are Really Old

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2012-11-15-wingplate_istockphotoMAINHP

Welcome to my inaugural blog post! Every Tuesday, I’ll be providing updates on what’s happening post-WOD in the gym and today I’ve got two great save-the-dates to share. First, though, did you know that in 2014, Buffalo Wings will turn 50? According to this entry in Mental Floss, they were invited in 1964 at the Anchor Bar in Buffalo, New York, when the restaurant was faced with an over-supply of chicken wings. Why are we talking about Buffalo Wings? Because like Buffalo Wings, two of our members will also turn fifty this year!

On Sunday, September 7th, we will celebrate the birthdays of members Nigel Costolloe and Dave Lapidus with the Filthy Fifty and there are sure to be some surprises along the way. Come for the great workout, stay for the beers, grub, and good-humored ribbing of the birthday couple about their advanced years.

 
The second event will be CFB’s second in-house throw down of 2014. It will be held in place of classes on Saturday, September 27th and the after-party will stretch until 2 PM. Sign-ups will be up shortly, but in the mean-time, please save the date!
 
Finally, please let me know what kind of activities you might enjoy participating in with folks from the box. There’s been talk about making a trip to an amusement/trampoline/ropes course park, a kayaking/paddle-boarding redux, or a ladies night that I will not be permitted to attend. Drop me a line at [email protected] and let me know!
29 Jul 2014

Get Dunked! 8/1 & 8/2

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You still have a few days to sign up for a 15 minute spot to have your body composition tested. Keith will be here on Friday evening and Saturday morning. The list is already getting full but he is willing to stay longer if there is a demand. 

Click here to see what times are available.

As a reminder, the fee is $75 for the single dunk and we can conveniently charge your credit card on file.

dunktank

28 Jul 2014

Tuesday 072914

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AMRAP 20

10 Pull-ups 
20 Push-ups 
30 Deadlifts, 135/95

27 Jul 2014

Monday 072814

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1. Power Clean – 1.1.1.1 x 3 sets @ 73%, rest 3 min between sets

2a. Ring Dips 8-12 reps x 3 sets, rest 1:00 between sets 
2b. Glute Ham Raises (only to parallel) 8-15 reps x 3 sets, rest 1:00 
between sets

3. AMRAP 6 
15 Russian Swings, 32kg/24kg 
10 Toe 2 Bar

26 Jul 2014

Sunday 072714

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With a partner complete for time (relay style)

21-15-9 reps of

Hang Squat Clean, 95/65 
Handstand Push-ups

Then both run 1500m at the same time (both must finish for final time).

25 Jul 2014

Saturday 072614

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1. Snatch – 1.1.1.1 x 3 sets @ 73%; rest 3:00 between sets

2a. HSPU Cluster 3.3.3.3 x 3 sets, rest 1:00 between sets 
2b. Palms facing you Pull-up cluster 3.3.3.3 x 3 sets AHAP, rest 1:00 
between sets

3. 12-9-6 for time 
CTB Pull-ups 
Box Jumps, 30″/24″

25 Jul 2014

072514 – FIRE IT UP FRIDAY!

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Here we are everyone! It’s another Friday and tonight is the In-House Throwdown! So Fire It Up! I am looking forward to seeing everyone since I have been away for the last week. Remember that afterwards we will order in some Soul Fire BBQ and bring whatever you would like to drink.

This time away didn’t permit me to train as much as I would have liked and it wasn’t very active at all. It was a painful reminder of how much our bodies just want and need to move on a daily basis. I am not speaking about getting into the gym and hitting the WOD but just moving. Go for a walk, hike, swim, whatever! Being sedentary is not good for ya! I have been able to train the last 3 days and I feel significantly better because of it. Keep moving!

HYDROSTATIC WEIGHING

Keith from Metrowave Fitness will be with us again next weekend. He will be able to begin weighing on Friday PM and then Saturday AM. If you registered for the first round then you are set for this time as well. There will be a sheet at the front desk this week to sign up for a time slot. 

If you have not previously signed up but would like to participate this time then you can email Neal and sign up on the sheet as well. The cost is $75 for a one time dunk test. $125 if you want to pay for two dunk tests (Keith will return again in the fall at a date TBD).

Why should you participate? Hydrostatic weighing is the 98.5% accurate in determining your body composition. Favorable body composition is one health marker we use in the sick to super fit continuum.  The scale is not a good indicator of fitness as it does not differentiate between muscle and fat. Further, those participating in the dunking receive a handout outlining recommended macronutrient consumption to improve one’s body composition. 

WHAT’S ON TAP

Here is this upcoming week’s programming:

Saturday 7/26

1. Snatch – 1.1.1.1 x 3 sets @ 73%; rest 3:00 between sets

2a. HSPU Cluster 3.3.3.3 x 3 sets, rest 1:00 between sets
2b. Palms facing you Pull-up cluster 3.3.3.3 x 3 sets AHAP, rest 1:00 between sets

3. 12-9-6 for time
CTB Pull-ups
Box Jumps, 30″/24″

Sunday 7/27

With a partner complete for time (relay style)

21-15-9 reps of

Hang Squat Clean, 95/65
Handstand Push-ups

Then both run 1500m at the same time (both must finish for final time).

Monday 7/28

1. Power Clean – 1.1.1.1 x 3 sets @ 73%, rest 3 min between sets

2a. Ring Dips 8-12 reps x 3 sets, rest 1:00 between sets
2b. Glute Ham Raises (only to parallel) 8-15 reps x 3 sets, rest 1:00 between sets

3. AMRAP 6
15 Russian Swings, 32kg/24kg
10 Toe 2 Bar

Tuesday 7/29

AMRAP 20

10 Pull-ups
20 Push-ups
30 Deadlifts, 135/95

Wednesday 7/30

1. High Bar Back Squat @ 20×1, 7-9 reps women/70% x 3 reps for men x 5 sets, rest 2:00 between sets

2. “Nancy”

Complete 5 rounds for time
Run 400m
15 Overhead Squats, 95/65

Thursday 7/31

Row 5 min for max calories

rest 4 minutes

Run 5 min for max distance (500m loops)

rest 5 minutes

Row 5 min for max calories

Friday 8/1

1. Shoulder Press – 2RM

2. EMOM 15
5 Over the bar burpees
1 Snatch, 185/125

24 Jul 2014

Friday 072514

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1. High Bar Back Squat – 5 reps x 3 sets @ 70%; 22×2

2. “Bell” 
3 rounds for time

15 Deadlift, 185/125 
15 Pull ups 
15 Front Squat, 185/125

FRIDAY 7/25 – IN-HOUSE THROWDOWN

1. 3 attempts (10 min) to establish a 2RM Front Squat

1 minute rest then

2. AMRAP 8 
Row 16 calories 
8 Burpees

23 Jul 2014

Thursday 072414

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1. Power Clean – 4 sets x 1.1.1.1 @ 70%, rest 3 minutes between sets

2a. Deadlift – 8, 8, 6, 6 – touch and go, rest 1:30 
2b. Handstand push-up cluster – 3.3.3 x 4 sets, rest 1:30

3. Row as far as possible in 7 minutes.


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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

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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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