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Hey Everyone! Just thought I’d provide an update on some events you may be interested in checking out:

 

1. Friday, August 30th at 6 PM – Our very own Joe Mathias will be presenting a clarinet recital in the Marshall Room of the Boston University Campus (855 Commonwealth Avenue, 2nd Floor).

2. Monday, September 1st – There will be one class at 9 AM.

3. Sunday, September 7th – On this glorious day in place of (and extending beyond) the 9:30 class, we shall celebrate the ascension of two of our more venerable members into their golden years! Both Nigel Costolloe and Dave Lapidus will be kicking off their 50th year with a very special edition of the Filthy Fifty WOD. The programming for the day will be the Filthy Fifty, there will be food from Soul Fire BBQ available for purchase ($5 cash per plate), music by me, and there are rumors that there will be additional beverages provided. Drop me at line at [email protected] if you are interested in a plate of BBQ.

4. Saturday, September 13th – At 4 PM, our very own Candy Saunders will be roller derbying her butt off in Wilmington. I’ve seen a couple of bouts and it’s awesome! https://www.facebook.com/events/877739245588591/

5. Saturday, September 27th – Are you ready for our in-house throwdown? Over the last week, I’ve been letting folks in classes know that the event is going to be a 2-person TEAM throwdown. So far, we have about a dozen people signed up to participate and my goal is to have fifteen teams. In terms team formation, we would like to mix things up as much as possible. We’d like to pair Rx athletes with scaled athletes, newer members with “older” members, morning class attendees with evening class attendees, etc. What will the WODs, you may be asking? Excellent question! Here’s the first one:

WOD #1: Bulgar Wheat

10 Minutes to complete:
500m Row each
20 Burpee Lateral Jumps each
AMRAP Squat Cleans (135/95) or (95/65)

1. One rower per team, movements must be performed in order
2. Partner #1 can perform burpees and squat cleans while Partner #2 rows
3. When 1000m row is completed, only one partner can work at a time

It’s sure to be a great time, so sign up with the link below!

Peace and bacon grease,

Mickey

 

Click Here to Register to Compete or Volunteer/Judge!

25 Aug 2014

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1a. Handstand Push-ups cluster 2,2,2 x 3; rest 1:00 between sets
1b. Pistols cluster 4,4,4 each leg x 3; rest 1:00 between sets

2. Complete this couplet for time (alternate movements)
10-9-8-7-6-5-4-3-2-1 Thrusters, 95/65
1-2-3-4-5-6-7-8-9-10 Chest to bar pull-ups

Athletic Mobility Yoga:

 

I’m starting a class that will allow you to feel your body out a lot more than you did when you walked through the door at CFB. That might sound harsh but I mean it in a peaceful manner. Give it a chance, breathe and give your body some love.

 

Be present in every movement your body makes. Trust your breath to lead you toward depth, feeling open, and proper positioning through your entire body.

 

All of us can say that we are athletes, Crossfitters, Olympic lifters, and very fit individuals. We are all strong in our own ways and we all know the methodology of CrossFit, trial & error, input & output, measurable, repeatable, and observable. We truly understand the results of the methodology. “The Code”, Constantly Varied, Functional Movements, High Intensity. Lets not forget about Olympic lifting. The flexibility, the control, and the power/speed you need to perform a lift. Through every movement your body makes with these functional movements or Oly lifts that you are performing your technique will never be perfect but it can always get closer and closer. You are able to feel every inch of each move your body makes. Being able to have the mind-set to do that is to actually be able to control your mind in a calm sense. To have strength mentally and actually go through a functional movement at a slower pace, to hold, to breath, and to control every move you make.

 

With all of that said, ask yourself this, how does you body feel? We ALL work pretty damn hard on our bodies but do we ever actually give our bodies some love?

 

There is mobility at the beginning of class, there is some stretching going on and of course “rolling out” before and after every class. That is legit, seriously that is awesome but it is not enough. Think of what you do to your body weekly, literally, you work your ass off. For as often as you work out hard do you do anything to love your body? I don’t mean get a message every week; I mean what kind of exercises besides “rolling out” do you actually do?

 

You NEED to do more. You need to do more mobility than just before and after classes. Give me two months, once a week for my Mobility Yoga class and you will understand everything that I am saying.

 

GPP: General Physical Preparedness. Making YOU better at life. Hands down CrossFit will be a huge provider of that but so will Mobility Yoga.

 

10 General Physical Skills:

 

-       Cardio Vascular/ Cardio Respiratory Endurance

-       Stamina

-       Flexibility

-       Strength

-       Coordination

-       Balance

-       Agility

-       Accuracy

-       Speed

-       Power

 

As you read this list, in the back of your mind you ask, “strength or weakness?” Every single one of us asks, even if we have already read it a MILLION times. Keep working hard and do NOT give up on any weakness or injury. I promise you that in addition to the work you put your body through and the strength that you gain, you also need to exercise your MIND in a powerful way, without weights. Learning to work with this kind of power will help prevent injuries. You will understand what “balance” means and how you can gain a lot more power to what your strengths are and your weaknesses will NO longer be weak.

 

Mobility is very important. Dr. Kelley Starrett knows his stuff, that’s a no brainer. But, he is opening a lot of people’s eyes to see that Mobility Yoga is necessary. You should ALWAYS do Mobility before and after classes. Additionally you should do Mobility yoga once or twice a week.

 

 Classes will start on Sept 3rd. as of the time, I will post, write it on white board and print outs ALL over the gym :)

 

Martin Breu liked this post
24 Aug 2014

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1. Front Squat – 3RM

2. AMRAP 4
Run 200m
5 Pull-ups

rest 5 minutes

AMRAP 4
Run 200m
5 Hang Power Clean, 95/65
5 Burpees

23 Aug 2014

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With a partner each perform the following 3 rounds for time in Relay style
alternating each round

Run 400m
21 Kettlebell Swings, 24kg/16kg
12 Pull-ups
15 Power Snatches, 135/95

22 Aug 2014

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1. Power Clean – 2RM

2. 21-18-15-12-9-6-3
Squat clean @ 50% of 2RM
Sit-ups
20 Calories on the A/D (12 calories on the rower)

21 Aug 2014

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1. Deadlift – 3RM

2. 30-24-18-12-6 
Deadlift @ 60% of 3RM 
Double unders

21 Aug 2014

To Belt or To Not To Belt

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HOLY PR’S BATMAN!

Do you follow us on Facebook (https://www.facebook.com/crossfitboston)? Twitter (@crossfitboston)? If so you will see the pics of members hitting new personal bests during class. Cindy was lights out with 4 of you (Nigel “Pencil Neck”, Isle, Paul, and Shirtless Bob) all completing more than 20 rounds. Great work! Beyond that accomplishment there were many that completed the WOD as Rx for the first time and Audrey hit all of her pull-ups unbroken for the first time. Wicked cool!

TO BELT OR NOT TO BELT…

That is the question. Some CrossFit purists would argue wearing a belt is cheating or blasphemy. The belief is that the amount of lifting performed in CrossFit training develops our midline and that a belt is doing for us what our own body should be doing. Is this thought process correct? What exactly does a belt do? 

Erik B chooses no belt BUT he loves lime green!

Erik B chooses no belt BUT he loves lime green!

Nick Horton from Breakingmuscle.com wrote an excellent piece outlining the pros and cons of a lifting belt and Mike Robertson wrote a piece for T-Nation. Read more about them here and here  then post your thoughts to comments.

I have been barbell training for 26 years and I have always worn a belt for anything over 70% of my maximal lifts. Should you? That is for you to decide.

PROGRAMMING

We are continuing finding the 3RM this upcoming week for some strength lifts. Be sure to upload your results to Pocket Coach. The revamped version is due to launch this fall. You will want to have your information up to date so that you can get the most out of your training.

Saturday 8/23

1. Power Clean – 2RM

2. 21-18-15-12-9-6-3
Squat clean @ 50% of 2RM
Sit-ups
20 Calories on the A/D (12 calories on the rower)

Sunday 8/24

With a partner each perform the following 3 rounds for time in Relay style alternating each round

Run 400m
21 Kettlebell Swings, 24kg/16kg
12 Pull-ups
15 Power Snatches, 135/95

Monday 8/25

1. Front Squat – 3RM

2. AMRAP 4
Run 200m
5 Pull-ups

rest 5 minutes

AMRAP 4
Run 200m
5 Hang Power Clean, 95/65
5 Burpees

Tuesday 8/26

1a. Handstand Push-ups cluster 2,2,2 x 3; rest 1:00 between sets
1b. Pistols cluster 4,4,4 each leg x 3; rest 1:00 between sets

2. Complete this couplet for time (alternate movements)
10-9-8-7-6-5-4-3-2-1 Thrusters, 95/65
1-2-3-4-5-6-7-8-9-10 Chest to bar pull-ups

Wednesday 8/27

“Hockey Night”

10 rounds of
30 seconds of wall balls, 20/15
30 seconds ball slams, 20/15
2 minutes rest

Thursday 8/28

1. AMRAP 4
Deadlift, 275

rest 8 minutes

2. AMRAP 4
Double Unders

rest 8 minutes

3. AMRAP 4
Pull-ups

Friday 8/29

1. Jerk from the rack – work up to a heavy single

2. EMOM Row 15/12 calories on the rower.

How long can you continue? 10 rounds? 15 rounds? 20?

vijaybackHowdy CFB!  How’s your training going?  When’s the last time you mastered a skill?  Have you done a strict Handstand Push Up or Double Under yet?  Have you dreamed of doing Pistols?  Well this September it’s time to make those dreams a reality!  You’re coaches will be rolling out extra skill programming to be done before and/or after classes.  In order to improve and continually progress we must challenge ourselves, and that means working on our goats on a consistent basis.

I’ll be helping everyone master Pistols!

Before we get going I’d like you all to read an article on why your squat may be different then someone else’s.  This way we’re on the same page and can begin working on why you don’t have a pistol yet.  We need to figure out your optimal stance for the squat and then consider how this might affect your setup for the pistol and what you need to improve.  As you read this article you’ll discover why some people can squat narrow and some people have to squat wide.  Should everyone strive to squat with their butt to their heels?  You shall find out.

The Best Kept Secret Why People Have to Squat Differently! (from themovementfix.com)

After checking out this article and video, comment here with your ideal squat stance and why you think that is.

20 Aug 2014

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1. EMOM 20 
Odd: 5 Push Press 
Even: 10 Burpees

2. Complete for time 
Row 1k 
30 KTE’s

K.c. Cunningham liked this post

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