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12 Apr 2014

041314

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TEAM WOD – Relay Race

For Time
500m run
25 CTB Pull ups
20 Pistols (10 each leg)
15 Power Cleans, 185#/125#
10 Burpee Box Jumps, 24″/20″
5 Strict Handstand Push ups (wall climbs scaled version)

TEAMS of 3. First person completes the 500m while other 2 rest. Once the CTB pull ups are started then person 2 can begin the 500m run. 2nd person cannot begin CTB pull ups until person one finishes, etc. 3rd person begins 500m run when the 2nd person finishes but cannot begin CTB pull ups until 2nd person is finished.

12 Apr 2014

041214

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8am – Track WOD meet at Harvard Track and be ready to START at 8:00AM

1. Deadlift – work up to a 5RM

2. AMRAP10
10 Deadlift @ 60% of 5RM
10 One Arm DB Push Press, 65#/45#

3. 3 x 10-15 GHD sit ups

Tonight at 6:30PM is the Town Hall Meeting for all of our members. We will not be having a 6:30PM class. The meeting will be no longer than an hour and there will be refreshments provided. We look forward to seeing you there!

“You cannot drive your car looking at the rear view mirror. Focus on going forward.”

- Steve Harvey

I like this quote. It is important to learn from the past but it is not productive to obsess over it. Focus on how to make improvements. Apply this to your training. Your nutrition. Your life in general. It’s not easy but the faster you can move forward the sooner you will arrive where it is you want to go.

WHAT’S ON TAP

Saturday 4/12

8am – Track WOD meet at Harvard Track and be ready to START at 8:00AM

1. Deadlift – work up to a 5RM

2. AMRAP10
10 Deadlift @ 60% of 5RM
10 One Arm DB Push Press, 65#/45#

3. 3 x 10-15 GHD sit ups

Sunday 4/13

TEAM WOD – Relay Race

For Time
500m run
25 CTB Pull ups
20 Pistols (10 each leg)
15 Power Cleans, 185#/125#
10 Burpee Box Jumps, 24″/20″
5 Strict Handstand Push ups (wall climbs scaled version)

TEAMS of 3. First person completes the 500m while other 2 rest. Once the CTB pull ups are started then person 2 can begin the 500m run. 2nd person cannot begin CTB pull ups until person one finishes, etc. 3rd person begins 500m run when the 2nd person finishes but cannot begin CTB pull ups until 2nd person is finished.

Monday 4/14

1. Clean and Jerk – work up to a 2RM

2. AMRAP 6
6 Strict Dips
6 Strict Pull ups

rest 2 minutes

AMRAP 6
Row 10 Calories
10 Push ups

rest 2 minutes

3. For time
75 Wallball shots, 20#/14#

Tuesday 4/15

1. 3 x 500m row with 1 minute rest

2. EMOM 12 – 1 Power Clean + 4 Front Squats (AHAP)

3. Back Work – Good Mornings 3 x 8-10

Wednesday 4/16

1. Bench Press – work up to 3RM

2. 3 rounds for time
Run 400m
10 Deadlift at 60% of your 1RM
10 KTE

3. Glute Ham raises – 3 x 8-15

Thursday 4/17

1. Back Squat – work up to a 5RM

2. Complete for time
75 Power Snatches, 115#/75#

Friday 4/18

1. Baseline – For time
Row 500m
40 Squats
30 Sit ups
20 Push ups
10 Pull ups

2a. Practice hand balancing and hand walking for 20 minutes
2b. Abs – Accumulate 100 hollow rocks

10 Apr 2014

041114

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NO 6:30PM Class Due To Town Hall Meeting

1. TEST 1 mile run

2. “Angie”
100 Pull ups
100 Push ups
100 Sit ups
100 Air squats

 

Who’s ready for the Town Hall Meeting tomorrow at 6:30pm?Bob and Coach Pat at CRASH-B 2014

 

Just wanted to give a quick shout out to new member Bob E. for making the CRI Comp Team!  Bob has been working hard all winter and has been loving every class at CrossFit Boston.  You’ll usually catch him at 6am or 7am on Tuesday and Thursday, because he is now officially rowing on the Men’s Comp. Team at CRI on Monday, Wednesday, and Friday.  Keep up the awesome work Bob and represent!

 

A big thing that Bob has learned and started to focus on to make improvements in his rowing and lifting is mobility!  If you’re in need of more mobility knowledge and practice, come join us for Mobility Wednesdays every week at 6:30pm.  Kapil took everyone through hamstring mobility for deadlifts yesterday.  Who’s joining us next week?

 

 

RR Workshop at NAVSTA NewportLast but not least, I wanted to share some pictures from the Rowing Workshop that I put on for the Newport Naval Base yesterday.  You didn’t see me in the gym because I traveled down to Newport, RI to host a Renegade Rowing Workshop for members of the NAVSTA Newport Gym.  We had a blast learning to squat, row, and race with a Partner 2k Relay.  If you’re interested in rowing on the water with the Renegade Rowing Team - sign up here and shoot me an email – [email protected]

 

See you in the Gym!

Coach PatRR Workshop at Newport Navy Base

09 Apr 2014

041014

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1. EMOM 15 – 2 Power Snatch AHAP + 1 MU

2. AMRAP 5
15 OH Swings, 32kg/24kg
15 Burpees

rest 5 minutes

AMRAP 5
15 Burpees
15 Step ups, 20″

09 Apr 2014

R.I.C.E.?

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Many of us here have been an athlete at some point in our lives even if we don’t consider ourselves “athletes” (you are, you just need to find your inner “athlete”). Anywho, before I get off on a tangent, we have all heard the acronym R.I.C.E. in reference to an injury. It has become “common-knowledge” that for an athletic injury we employ Rest, Ice, Compression, Elevation to help alleviate soreness and pain.

But the very same physician who coined the term R.I.C.E. has come out saying that Ice and complete Rest might not be the answer to helping us heal faster.  

Read on here for more on this… 

or 5. Well actually only one of the faces is new but should be far less by now.

I am happy to introduce our new Interns/Coaches in learning. Most you will already know and some pretty well. Others this may be the first time you are meeting them and the first thing you will learn about them. Either way, take a moment to welcome them. You will be seeing them more frequently on the coaching floor; shadowing, assisting, leading portions of class, and eventually leading entire classes.

As a company, I have always believed in the idea of bringing a member up into coaching ranks as the first source of talent as opposed to hiring from outside of the organization. These individuals understand our culture and community. Know our members and usually have a smoother transition into the coaching ranks. There are exceptions to this rule and one of our new interns is such an exception.  

Each intern is going through and extensive learning process behind the scenes and is learning the craft of becoming an excellent coach. The maturation process doesn’t end.

Without further delay…

MICKEY GROUSE (aka Mike Tsung)

MickeyGrouse

I’ve been CrossFitting since November 2009. Earlier that year, I met former CrossFit Boston member, Josh Stahl, at a stair climb event and started up at CFB a few months later.

Early on, Helen was one of my favorite WODs. There is something about that triplet of running, pull-ups, and kettle bell swings that really appealed to me. I’m also a big fan of DT and Annie, two WODs that could not be more different! My least favorite WOD is 14.5. That was gross, but I’m already looking forward to tackling it again sometime after someone puts the fire out in my triceps.

When I’m not at the gym, I also get people moving on the dance floor as a DJ. After years of rocking house parties, weddings, and other special events, I was granted a weekly residency at a downtown bar this past fall. I’m an excellent driver and I don’t want to sell anything, buy anything, or process anything as a career.

Why coach at CFB? The people, obviously! The community here is awesome and I’ve forged some elite friendships on the way to forging semi-elite fitness. I think one strength I have as a coach is the fact that I was never an athlete growing up and that many of these movements were (and continue to be) pretty foreign. In addition to receiving excellent coaching from the staff at CFB, I also have spent considerable time nerding out, reading as many articles as possible on form and technique of these various movements. I’m excited to be starting up at CFB — see you all in the gym!

ALEX BLACK – Wicked Good Nutrition

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I started CrossFit when I joined CFB in early 2011, but I did very similar training to CrossFit in college. We did a lot of functional movement, Oly lifts, and gymnastics, workouts were just called “power circuits” instead of “WODs”. 

Murph is definitely one of my favorites – I love how the community comes together for that one and I love chippers. Least favorite is Fran and anything with lots of rowing.

Running, playing tennis, skiing, shopping, and watching college football (go gators). Anything that gets me out of the house and doing something fun with other people. 

I became an RD because I want to help people achieve a healthy, active, and happy life, and my reasons for becoming a CrossFit coach are the same. I want to help people see themselves as strong, capable athletes — not just dieters and exercisers. I’m also excited about learning the ins and outs of good coaching from Neal and other experienced coaches. 

My nutrition and gymnastics background and an ability to connect with people and explain difficult concepts in a way that makes sense.

COUGER “CJ” JARAMILLO – “The Golden Archer”

CJ

I started crossfit spring of 2013 at CFB and my favorite WOD is a toss-up between Diane and Annie. My least favorite is Angie (it’s just miserable the entire time).

When I’m not in the gym or class, I like going to movies with friends, playing pickup soccer, and reading (pretty much equal volumes of Russian literature and comic books). And whenever I’m in a city with an archery range, there’s a 10:1 chance you’ll find me there at any given time of day. 

I want to become a coach because CrossFit has become one of the best parts of my day and I want to take a more active role in making that true for everyone who walks into CFB. 

I’m currently studying physiology and biomechanics and am up to date on a lot of the recent literature -this gives me a unique perspective on CrossFit. Also, as a person who learned most of the CrossFit movements only recently, it’s very easy for me to relate to newcomers to the sport and the problems they may have early on.

MARTIN BREU – Mobility King

martinb

I started CrossFit about 4 years ago when in college. I was looking for something to do after retiring from ski racing, and a friend of mine introduced me to CF

My favorite wow is an EMOM with anything heavy. My least favorite is anything with muscle ups or other stuff that I can’t do. Goats, I gotta work on those goats!

If I’m not in the gym, I am most likely at the office working on some sweet spreadsheets. I do enjoy cooking when I get the time.

I have always wanted to be a coach and to pass on my (limited) knowledge and experiences. This community has given me so much help, I want to be a part of that for the next person.
 
What I bring to CrossFit Boston that’s unique is my vast knowledge of mobility because of a MAN-crush I have on Kelly Starrett. Also, I have been training and programming for training for years in multiple sports.

ZACK MCWADE – THE Gentle Giant

zack m

I’ve been doing CrossFit for 2.5 years now. John Zimmer introduced me to it while working at Gentle Giant. I am not sure if mentioning John Z brings me legitimacy or if it immediately discredits me.

My favorite WOD is the Filthy Fifty, my least favorite is Fran.

In my free time I enjoy live music, movies, comic books, and I am a huge Patriots fan. I also play flag football and softball.

I wanted to be a coach because CrossFit has changed my life for the better and I wanted to share that with others. I’ve coached youth sports in the past and I love to teach. Becoming a CrossFit coach is something I’ve wanted for a while now.

It wasn’t too long ago that I was more if a couch potato. I had played sports before in high school, but I was far from an active lifestyle. Now after a few years of CrossFit I can’t imagine my life without it. I know that many people out there are afraid of CrossFit and are hesitant to try it because they think its too hard or they need to be in shape before starting. I think, using my own experiences, I can help people who are new to fitness find that same motivation and interest that has made me a lifer.

09 Apr 2014

040914

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1. Front Squat – work up to a 2RM

2. For time
75 Wallball shots
25 Double unders
50 Wallball shots
50 Double Unders
25 Wallball shots
75 Double Unders

3. Grip work

07 Apr 2014

040714

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1. Push Press – work up to a 3RM for the day

2. 4 x 200m repeats
rest 2x the time it took to complete the sprint

3. Abs – Accumulate 100 total reps from the following movements: GHD sit ups, T2B, KTE, strict back extensions


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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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