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13 Jan 2014

011414

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1. AMRAP 7
100 Double unders
75 DB Thrusters, 25#/15#
25 CTB Pull ups

rest 20 minutes

AMRAP 7
100 Double unders
75 DB Thrusters, 25#/15#
25 CTB Pull ups

2a. Dips – 4×6 AHAP
2b. Bent over rows (BB) – 4×6 heavier than last week

12 Jan 2014

011314

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1. Front Squat – 6×2

2. AMRAP 12
7 Toe 2 Bar
10 OH Swings, 24kg/16kg
20 Mountain Climber (10 each leg)

3. Thrusters – 3 x max reps (rest as needed between sets)
75#/55#

11 Jan 2014

011214

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1. With a partner complete 3 rounds each for max reps
Row 250m
Max reps Push Press, 95#/65#

One person begins on the rower while partner 2 begins with the push press.  They switch when the first person completes the 250m.  The workout is complete when both partners have completed 3 rounds of 250m on the rower.

2. Individual Threshold test

Row 1k

rest 10 minutes

Row 1k

For both efforts the row should be just shy of max effort.  Increase intensity to max effort for the last 250m.  Go to a dark place. 

10 Jan 2014

011114

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1. AMRAP 5

10 Deadlift, 155#/105#
10 Push ups

Rest 15 minutes

AMRAP 5

10 Deadlift, 155#/105#
10 Pull ups

2. Ab work (athletes choice)

Joshua Murphy liked this post

FIRE IT UP!

We are officially complete with our first FULL week in January.  The classes have been humming with people returning from holidays with family and friends.  You all have been motivated for sure.  The first week of the 2014 Transformation Challenge is complete as well and it has been obvious to all of the staff the commitment and dedication you all are showing towards it.  Hats off to you.  The entire purpose of this challenge is to help instill discipline and invoke habits that make your life better for the long term.  

2014 REEBOK CROSSFIT GAMES – OPEN SEASON 

Did you know that CF Games Open begins in 48 days?  Yup, it’s that time of year again.  As always, I encourage everyone to sign up for the Open.  Registration officially begins on Jan. 15.

Even if you have no intention of participating in CrossFit as a sport, it will be a great motivator to stay consistent with your training as it will provide something to train for beyond becoming more fit.  It will allow you to compare your level of fitness amongst hundreds and thousands of other participants.  

The programming at the gym will begin shifting in preparation for the Open.  You will notice an increased focus on certain movements that have been programmed often Opens of the years past.  Due to this concentration, the variety will not be as broad in movements and time domains.  Metcons will focus on the 3-15 minute range with the goal being efforts with much higher intensity.  Training loads will be lighter to ensure higher intensities.  Strength training volume will be lower with higher intensity as well.  Coaches will be cueing you to work on the psychological aspect of training and learning how to dig deeper into reserves and find dark places as you learn to cope with discomfort.  

It is sure to be fun!

Programming for Next Week

Saturday 1/11
1. AMRAP 5
10 Deadlift, 155#/105#
10 Push ups

rest 15 minutes

AMRAP 5
10 Deadlift, 155#/105#
10 Pull ups

Sunday 1/12
1. With a partner complete 3 rounds each for max reps
Row 250m
Max reps Push Press, 95#/65#

One person begins on the rower while partner 2 begins with the push press.  They switch when the first person completes the 250m.  The workout is complete when both partners have completed 3 rounds of 250m on the rower.

2. Individual Threshold test

Row 1k

rest 10 minutes

Row 1k

For both efforts the row should be just shy of max effort.  Increase intensity to max effort for the last 250m.  Go to a dark place. 

Monday 1/13
1. Front Squat – 6×2

2. AMRAP 12
7 Toe 2 Bar
10 OH Swings, 24kg/16kg
20 Mountain Climber (10 each leg)

3. Thrusters – 3 x max reps (rest as needed between sets)
75#/55#

Tuesday 1/14
1. AMRAP 7
100 Double unders
75 DB Thrusters, 25#/15#
25 CTB Pull ups

rest 20 minutes

AMRAP 7
100 Double unders
75 DB Thrusters, 25#/15#
25 CTB Pull ups

2a. Dips – 4×6 AHAP
2b. Bent over rows (BB) – 4×6 heavier than last week

Wednesday 1/15
1. EMOM 12
3 Snatch – ascending to AHAP

2. 4 rounds for time (15 min cap)
10 Deadlift, 185#/125#
10 Over the bar burpees

Thursday 1/16
1. Shoulder Press – 6×2 @ 90%

2. “Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders

Friday 1/17
1. EMOM 17 
2 Touch and Go Clean + 5 thruster (ascend to AHAP)

2. Split Jerk – 7×1

Saturday 1/18
1. AMRAP 3
Burpees

rest 5 minutes

AMRAP 3
Thruster, 95#/65#

rest 5 minutes

AMRAP 3
Power Snatch, 95#/65#

09 Jan 2014

011014

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1. EMOM 20
2 TnGo Snatch (AHAP)

2. “Annie”
50-40-30-20-10
Double Unders
AbMat sit ups

Tina Ramos, Joshua Murphy liked this post

Renegade Rowing League is January 25th!  Who's In?

Renegade Rowing League is January 25th! Who’s In?

If you’re looking for a chance to compete over the next six weeks and gain those valuable 5 points for the transformation challenge, then look no further!  

 

The Renegade Rowing League will be held at CrossFit Boston on Saturday, January 25th starting at 11am!

 

Checkout the video above and see if you can pick out members of CrossFit Boston competing last December.  The RRL is a 2k race where everyone has their own virtual boat projected on the wall.  All you have to do to compete is register online by Wednesday, January 22nd.  Click here and register today!

08 Jan 2014

010914

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1. 3 rounds for time

20 Alternating DB snatch, 60?40
10 Pistols (5 each leg)
5 Handstand push ups

2a. Bench press – 5×3
2b. Hanging leg raises – 5×10

3. BB bicep curls (moderate weight) – 3 x max reps

Barbara Michelle liked this post
07 Jan 2014

010814

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1. Jerk (Push or split) – 15 minutes to work up to a max for the day

2. For time

10 Double Unders
10 Back Squat, 155/105
20 Double Unders
10 Back squat, 155/105
30 Double Unders
10 Back squat, 155/105
40 Double Unders
10 Back Squat, 155/105

Joshua Murphy liked this post

1292854_10104168503357671_368462039_o You’re going to eat restaurant or convenience food sometime over the next six weeks. You just are. I mean, maybe you are a freak of nature who is ALWAYS prepared and never feels like socializing. Power to you. But most people are going to run into work lunches, dinner with the girls, happy hour, pure laziness, or some other similar non-ideal situations. And while it’s not always easy, there are strategies for sticking to your diet while you eat out.

 

1. Do some research ahead of time.

 

1601546_10104604919720781_2037852626_nThis will be especially helpful if you’re in a situation like a work lunch, where you don’t want to be this guy who orders your meal like Sally orders dinner in When Harry Met Sally. So look at the menu ahead of time. If you’re just grabbing Panera for lunch, it’s easy to look online for the nutrition facts and ingredients for every food. If it’s a nicer place, the menu likely won’t list all ingredients but they’ll generally indicate what’s in the sauce. If you have a few good options identified, you won’t have to study the menu intensely for the right option once you’re there. If you’re really dedicated, you can probably even call ahead and inquire about anything that concerns you.

 

2. Stick to the basics.

 

Meat. Vegetables. Oil and vinaigrette. You  can usually get a basic steak or fish and side of vegetables or basic salad at at most places.

 

3. Don’t go to Cracker Barrel (or any place like it).

 

Or any place like it. Look, while I”m of the firm belief you can make a good choice or a bad choice almost anywhere, I’m also fairly convinced (despite the guy who lost 37 pounds eating only McDonald’s) that some places just don’t offer anything worth buying. A few months ago Patrick and I were starving and driving through the middle of rural New Hampshire, so we stopped at Cracker Barrel. We figured it was better than Wendy’s, right? And I had pretty good memories of playing checkers when I was a kid. But the food was awful – processed, cheap, and not even appealing. Your sides of vegetables were maybe 1/3 cup while you got almost a whole plate of white pasta. My point being, even when you order the best thing on the menu there, it’s a far cry from a healthy meal. So avoid places like that as much as you can. Better places include Chipotle or Panera, where you can get a decent salad.

 

 

The Best Meal Ideas

 

  • If you’re at a fast food joint (Panera, Sebastian’s, Chipotle…) – go for the basic salad. Lettuce, meat, beans, veggies, avocado, etc.
  • If you’re at a nicer place – steak, fish, or chicken and a side of vegetables, sans any featured sauces. If you’re not on the transformation challenge but still trying to stay healthy, you can add a side of roasted potatoes if they have them.
  • If you’re at a sports bar – bun-less burger topped with lettuce, tomato, and onion, mustard, and avocado with a side of vegetables.
  • If you’re skiing/riding – chili. Almost every ski lodge has it,  and it’s usually mostly beans, meat, veggies, and tomato sauce. Yes that sauce might have sugar in it, but it might be the best non-salad item you can get there. I don’t know about you but salad doesn’t sound so good when I’m coming off the slopes freezing with ice down my back.

 

The Best Drink Ideas

 

RedWineTo be perfectly clear, none of the below booze-y beverages are transformation challenge compliant. But if you must have a drink (no judgement here, it is football season afterall…) these are going to be the best options.

 

 

  • If  you want to appear social but don’t feel like alcohol – seltzer water with lime. Because sometimes “why aren’t you drinking?” and “ugh you diet too much” get old. Order the soda water with lime and you can fly under the radar in social situations without playing paleo 20 questions.
  • If you want the booze – red wine is the best choice here. Yeah, yeah, Rob Wolf says tequila is paleo. And I’m pretty sure that’s because he likes tequila and recognizes (correctly) that in our world abolishing all alcohol is unrealistic for most. But red wine is the one with science-demostrated heart health benefits, so I’d stick with the Merlot/Cabernet.

 

In short, if you do some research ahead of time and stick to basic meat and veggie dishes, you can absolutely enjoy a nice meal out with friends or a date without abandoning your diet. What’s your go-to paleo-approved restaurant meal?

 

REMINDER: I’ll be hosting a group meeting this Saturday 1/11/14 at 12 pm.  Free to anyone buying the transformation challenge nutrition package and $15 to drop in. Hope to see you there! Email me at [email protected] for more details.


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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