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21 Dec 2014

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1a. Deadlift with a 21×2 tempo @ 75%, women 5×8/men 5×5, rest 1 minute
1b. Strict HSPU – 4×2.2.2, rest 2 minutes
2. “Nigel”
30 Bear Complexes for time

20 Dec 2014

122114

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1. Free Handstand hold – 3×10-30 seconds
2a. Pistols – 5×3 each leg
2b. Gluteham developer sit-ups – 5×10 each leg
3. Groups of 3 – divide the work as see fit (all may run together but only 1 person at a time on the WB/DU’s)
Run 1500m with a sandbag
75 Wallball shots, 30/20
150 Double under
Run 1200m with a sandbag
50 Wallball shots
100 Double under
Run 600m with a sandbag
25 Wallball shots
50 Double under

19 Dec 2014

122014

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1a. Push Press – 3×3, rest 30 seconds
1b. Chin-ups – 3×4.4.4, rest 2 minutes
2. AMRAP 10
5 Pull-ups
10 Push-ups
15 Squats

19 Dec 2014

12/19/14 Fire It Up Friday!

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Hey! I’m a little late today but I think you will be pleased to hear what I have to say. At 1:30pm today we were issued our Certificate of Occupancy for the new space at 100 Holton Street! FINALLY!

There are some details that need to be ironed out regarding the move in date and I will be working on those the next couple of days. Monday I will receive the keys and the process will begin. That being said, the class schedule may be changed to accommodate the move.

Many of you have already departed for the holidays and I wish you all the best. This upcoming year will be our 10th in existence and I am proud to see how far we’ve come and where we are going. Next week there will not be a Fire It Up Friday post so this is my last of 2014. Here is a thought for you:

“Success is neither magical nor mysterious. Success is the natural consequence of consistently applying the basic fundamentals.”

~ Jim Rohn

WHAT’S ON TAP

Saturday 12/20
1a. Push Press – 3×3, rest 30 seconds
1b. Chin-ups – 3×4.4.4, rest 2 minutes

2. AMRAP 10
5 Pull-ups
10 Push-ups
15 Squats

Sunday 12/21
1. Free Handstand hold – 3×10-30 seconds
2a. Pistols – 5×3 each leg
2b. Gluteham developer sit-ups – 5×10 each leg

3. Groups of 3 – divide the work as see fit (all may run together but only 1 person at a time on the WB/DU’s)
Run 1500m with a sandbag
75 Wallball shots, 30/20
150 Double under
Run 1200m with a sandbag
50 Wallball shots
100 Double under
Run 600m with a sandbag
25 Wallball shots
50 Double under

Monday 12/22
1a. Deadlift with a 21×2 tempo @ 75%, women 5×8/men 5×5, rest 1 minute
1b. Strict HSPU – 4×2.2.2, rest 2 minutes

2. “Nigel”
30 Bear Complexes for time

Tuesday 12/23
1. EMOM 12 – 3 Power Snatches
1-4 @ 65%
5-8 @ 70%
9-12 @ 75%

2a. Shoulder Press with a 22X2 tempo @ 73%, women 5×8/men 5×5
2b. Bent over BB row (no momentum) – 4×8-10, rest 2:00

Wednesday 12/24 CLOSED

Thursday 12/25 CLOSED

Friday 12/26 – TBD

Saturday 12/27 – TBD

Sunday 12/28 – TBD

18 Dec 2014

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1. Accumulate 6 minutes in an L-sit. Each time you break perform 5 weighted step-ups to a 12” box each leg with a 65/45 barbell.
2. 4 rounds for time
5 DB snatch left arm, 55/35
10 Split squat jumps
5 DB snatch right arm
10 Toe 2 Bar

17 Dec 2014

121814

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1. Clean and Jerk – 10×1
2. Clean pull through ankle extension @ 110% of heaviest CJ – 3×5
3. Complete 60 burpees for time

It’s that time of year CFB!  The Holidays are upon us, the renegade rowing league is this Saturday, and it’s starting to look like snow.  Are you prepared?  Did you get your shopping in early and get the gifts you want to give?  Did you register and train for the Renegade Rowing League?  Do you have the tools necessary to deal with all of the snow this year?  If you answered yes to these questions you’re prepared and ready to have some fun.  It’s a good feeling that instills confidence and excitement rather than doubt and worry.

Now, how do you want to feel after next week?  Do you want to have doubts and feel worried?  At that point you’ll be looking at the New Year and deciding on what Resolution to make and work toward.  Setting a goal for yourself and trying to be a better person is not easy.  You have to make changes and improve your habits and have a team to support you.  We all want to improve and be the person we see inside of our heads.  If you’re not prepared to start making those changes it will be a lot harder to accomplish.  Luckily you have a great community and team of coaches ready to help you.

In order to be prepared for the New Year and start living the life you want to live, I’d like you to sign up for the Whole Life Challenge with me.  I’ll be participating and challenging myself to live a better life and I’d like you to support me, just as I’ll be supporting you.  Let’s do it together and Get Awesome!  All you have to do is be prepared and sign up now!

Starting on January 17 and ending on March 14, we’ll work to better our health together.

The Whole Life Challenge is simply an opportunity to “try on” a better version of your health and fitness. As a team, we can earn points and lose points (hopefully we’ll earn more than we lose). And the prize is … Well, it’s who you are on March 14.  Get prepared now and sign up so that  you will be mentally ready to commit wholeheartedly when Jan 17 rolls around. 

I want you on the CrossFit Boston team. I want to bring our power in numbers. Together, I want to make all our possibilities real. Register early for the CFB team HERE to take advantage of the special rates and to lock in your commitment to your future healthier, stronger self.

If you’ve never participated in the WLC, check out this VIDEO.

Please reach out  to me or your coach if you have any questions! I hope you will join us on January 17th!

The Ladies throwing down at the First RRL in November!

The Ladies throwing down at the First RRL in November!

Other Important Info!!!

The Renegade Rowing League (think awesome indoor rowing race with fun people, mobility tools to demo, and a holiday potluck afterwards) is this Saturday at 8am!  Please sign-up here if you plan on having fun and throwing down with us!

Gym Hours for Next Week:

Monday, 12/22 – Regular Hours

Tuesday, 12/23 – Regular Hours

Wednesday, 12/24 – Closed

Thursday, 12/25 – Closed

Friday, 12/26 – 5pm Class Only

Saturday, 12/27 – Regular Hours

Sunday, 12/28 – Regular Hours

 

16 Dec 2014

121714

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1. Test – 3000m row
2a. Bench press with a 22×2 tempo @ 73%, women 5×8/men 5×5
2b. Band pull apart – 4 x 3times your BP reps

Or a better question: is it even worth it? This past Sunday I woke up feeling like crap – nausea, fever, chills, body ache (although I am not sure how much of that “ache” was symptoms versus doing Friday’s WOD followed by Oly Saturday morning) and spent most of the day in bed (like I left my bed at 5 pm). Monday was better, but I still had trouble eating and had no energy (maybe eating only 200 calories the day before wasn’t so helpful). Since it sounds like a few other people in the gym caught a similar bug, I figured nutrition during a bout of cold/flu was a timely discussion.

My diet those two days consisted of water, Gatorade, toast, saltines, a few bites of soup, a few bites of Mexican plate with chicken and rice, and in a last ditch effort to get calories in, a vanilla milkshake. Basically, as far from a paleo, whole foods diet as you could possibly get. But I really couldn’t care less. I don’t know what I would have eaten were I trying to be strict paleo. I’m sure I would have figured it out – maybe some broth, potentially a banana or some applesauce. But at that point I was more concerned about getting nutrients in without feeling worse, and worrying about a healthy diet when I was well. However, if you keep a pretty dedicated paleo diet and have a strategy for managing sick days, please share! 

As for non paleo, the best foods to overcome an upset stomach (symptom numero uno of this little bug) are the BRAT diet: 

  • Banana
  • Rice
  • Applesauce
  • Toast 

These foods are good because they are binding (make poop firmer) and bland, helping to ease the stomach back into normal eating. The bananas also contain potassium, which can replace nutrients lost from vomiting or diarrhea, or just give you nutrients you’re not getting because you’re not eating very much. BRAT food work best when you are done with your symptoms, though – if you are still experiencing vomiting or diarrhea stick to liquids like water or Gatorade until you can keep solid food down. You can learn more about the BRAT diet from FamilyDoctor.org

So Basically….

  • Stay hydrated – water, electrolyte beverages, and EmergenC all work great. 
  • If your stomach is upset, stick to bland foods like this on the BRAT diet until you recover.

Photo c/o Jes (Mugley)

I get it. You have friends at the gym and you want to throw down with them against other teams, who are also probably friends. The last throwdown was a stunning success, matched only by the successes of those who have participated in Coach Mike’s strength program. We’re having our next throwdown on Saturday, January 31st from 10-1. We will have two-person male-female teams and will have both scaled and Rx divisions. We may have prizes, we may not, but THERE WILL BE BRAGGING RIGHTS! Last time, I did my best to break up marriages and have people partner with some new faces. There was much belly-aching and crying and in the end, Carolyn B. ended up winning all the marbles because she was flexible enough to take on the various randos who ended up being her partner for any given WOD. But yes, this time around you get to choose your own damned partner. Make it so and SIGN UP HERE. The goal is to get twenty teams this time around, so get cracking!

 

Peace and bacon grease,

Mickey


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