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Archive for 2014 year
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13 Dec 2014


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1. Accumulate 15 TGU each arm
2. Wall handstand hold – 3×30-60 seconds
3. 2 Kettlebell Clean + Jerk, 20-50 reps, w-12kg/m-16kg
4. 4 rounds for time with a partner
12 Deadlift (alternate every 3 reps), 275/185
2 x 60’ fireman carry

12 Dec 2014


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1a. Ring Push-ups – 3×3.3.3, 21X2 tempo
1b. Strict KTE – 3×6-10 reps
2. For Time
Run 700m
20 Lunges with DB (FR), 35/20
20 DB Split Clean
Run 1200m
20 Push Press, 35/20
20 Lunges with DB (FR)
Run 700m

12 Dec 2014

121214 – Fire It Up Friday!

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Last night I was at home instead of at the gym because I had this terrible headache all day that just wouldn’t go away. I tried drinking more water, sitting in a dark room, etcetera until finally, the tylenol took effect. This unexpected time home for me gave Jessica and Abigail the chance to go on a Mother/Daughter adventure. She loves them. By “She” I mean BOTH Jessica and Abigail.

I had the chance to be alone with Zoë, which has been remarkably rare in her 11 months of existence. I got her fed and changed into her pajamas then we started the bedtime routine. I like to sit in a chair and rock her while telling her the stories of “Abigail and Zoë Amazing Adventures”. I cannot tell if she likes them or not because she usually falls asleep within the first 5 minutes of my starting.

Why am I telling you all this? Because it was one of the rare times where I could be 100% present for Zoë. As she fell asleep in my arms I had such great satisfaction knowing that I gave her all of my attention. What a novel concept these days, to give ONE person/thing 100% of your attention? 

We live in times where we are pulled in every direction. Work, family, kids, friends, etc. At times it seems we are the beck and call of every other person out there and that nothing receives our undivided attention. 

Here is my challenge to you: BE PRESENT. Whatever it is you are doing, be present in that task. Whoever you are speaking to, be present in that conversation. Whenever you are in the gym, be present in your training.

It’s not easy, but it will be DAMN rewarding when you achieve it.

With Love,


  • Sunday 12/14
    1. Accumulate 15 TGU each arm
    2. Wall handstand hold – 3×30-60 seconds
    3. 2 Kettlebell Clean + Jerk, 20-50 reps, w-12kg/m-16kg

    4. 4 rounds for time with a partner
    12 Deadlift (alternate every 3 reps), 275/185
    2 x 60’ fireman carry

  • Monday 12/15
    1a. Back Squat with a tempo 22×2 (touch a box or ball) @ 75%, women 5×8/men 5×5
    1b. Strict Pull-ups – 4×, rest 3:00

    2. AMRAP 6
    10 Unbroken wallball shots, 20/15
    20 Double Unders

    rest 6 minutes

    AMRAP 6
    20 Double Unders
    10 Unbroken wallball shots, 20/15

  • Tuesday 12/16
    1a. Ring Support Hold – 6×60 seconds, rest :30
    1b. Flex Arm Hang – 6×30 seconds, rest 1:00

    2. For time
    30 Power snatch, 75/55
    10 Overhead squat
    20 Power snatch
    20 Overhead squat
    10 Power Snatch
    30 Overhead squat

  • Wednesday 12/17
    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

  • Thursday 12/18
    1. Clean and Jerk – 10×1
    2. Clean pull through ankle extension @ 110% of heaviest CJ – 3×5

    3. Complete 60 burpees for time

  • Friday 12/19
    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

  • 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

11 Dec 2014


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1. Overhead Squat – Max reps @ bodyweight
scales – 3/4 bodyweight, 1/2 bodyweight
2. AMRAP 20
2 Thruster, 95/65
2 Pull-ups
4 Thruster
4 Pull-ups
6 Thruster
6 Pull-ups

Renegade Rowing Club getting ready to Race!  Will you join them?

Renegade Rowing Club getting ready to Race! Will you join them?

Hey CFB!

Awesome work attacking the training this week.  It was great seeing everyone at the Holiday Party and then getting after it again on Monday.  I love our community and I love seeing all the hard work.  Keep getting after it.  We’re going to ring in the New Year Strong!

Speaking of the Holidays, I wanted to thank everyone for donating a toy to the Operation Homefront Toy Drive Box at the entrance to the gym.  There were 5 toys in there by the end of classes on Saturday and I enjoyed every single one of the 50 burpees that I did.  The best part is that we now have over 10 toys in the box ready to go to Military Families in the Boston Area.  Keep them coming!  We have until the end of the weekend to fill the box and show our support for the hard working families of our Armed Forces!

Renegade Rowing League 2!

Saturday, December 20th @8am

2,000m Race – Head to Head- aka: 7min of Glory!

Register Here!

That’s right, if you’re looking for some fun competition and you want to find some glory then sign up for the second race of this Winter’s Renegade Rowing League.  We’ll have athletes from other gyms and schools coming by the gym to throw down and fight for Personal Records at the 2,000m distance.  It’ll be the perfect lead into the Holiday week.  Have some fun working hard with the Renegades!

If you have any questions just ask one of the Renegade Rowing Club members at the gym.  They will tell you all about it!

Have a great weekend CFB!

10 Dec 2014


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1. Clean 7×2
2. AMRAP 3
6 Box Jump, 24/20
6 cal row
rest 9 minutes
6 Box Jump, 24/20
6 cal row
rest 9 minutes
6 Box Jump, 24/20
6 cal row

All joking aside, though, I think this is a great move. Last week the FDA (Food and Drug Administration) published the final rules about the new menu and vending machine labeling requirements. This requirement was originally mandated as part of the Affordable Care Act (aka Obamacare) back in 2010, but is just being implemented fully now (although some establishments have already voluntarily done so, and some local governments had already made this requirement legislatively). 

According to the FDA, the rule states 

“Calorie and other nutrition labeling will be required for standard menu items offered for sale in a restaurant or similar retail food establishment that is part of a chain with 20 or more locations, doing business under the same name, and offering for sale substantially the same menu items.”

You should start to see labels on your restaurant menu sometime this year, and restaurants have to be in compliance by December 1, 2015. 

What Does This Mean?

Basically, every time you pop into Starbucks, Panera, or Dunkin Donuts for a coffee or baked good, the calorie count will be on the menu. You’ll also see it at places like Chilis and Applebees, McDonalds, Chipotle, etc. You’ll also notice them on vending machines (the information has to be posted so you can read it BEFORE you make your buy), on Whole Foods Hot Bar or other grocery carry out foods, and on move theater snacks (yes including the infamous buttered popcorn). Conceivably you could see it on Tavern In The Square or J.P. Licks’ menu if they opened more than 20 restaurants (right now Tavern is at 8 and J.P. Licks is at 13). 

The Good, The Bad, and The Guilty

Part of me likes this rule, probably the “RD-MPH who knows just how hard it is for people to manage their weight and calorie intake in America’s toxic food environment” part. The other part – the “athlete who does CrossFit and goes running so I can afford to crush a cheeseburger every now and then” side doesn’t necessarily want to know. So, here’s how I think this label is great, and not so great:

It’s great because…

  • You can only estimate so much, and most people underestimate their calorie intake. This provides a helpful tool, and makes decision making that much easier for people who are trying to manage their calorie intake.
  • It requires food companies to be transparent about what’s really in their food (not ingredients wise, but macronutrient wise, which is a start), and might might might just encourage them to produce something a little more healthful if the customer demands it. 
  • Speaking of the customer – this truly gives the customer the power to speak by choosing the healthier options and NOT choosing the less healthy ones. Taco bell isn’t going to offer the Chalupa anymore (I haven’t been there in ages so maybe they don’t even) if everyone is choosing the lower-in-calories tacos instead. 
  • It will inform the public of the real cost of eating out. Maybe seeing 800 calorie sandwiches everywhere will encourage more people to just spend $10 on a loaf of whole wheat bread and some deli meat instead (which will definitely be healthier and include fewer processed/refined ingredients than the eating out option). 

It sucks because…

  • It takes the fun out of a night out. Sometimes, a treat feels better when you don’t know it’s costing you 2000 calories. Then again, it might temper my “cheat meal” a little, which benefits me too, right?
  • The consumer thing could backfire – everyone knows McD’s salads are higher in calories than their burgers (and Arby’s turkey on whole wheat is higher in calories than their roast beef and cheese whiz on white bun). So, if people use calorie info alone to pick the Big Mac over a salad, maybe McDonalds assumes people don’t want salad after all. But really, I’m no economist so I don’t know how this plays out. 
  • It could cause trouble for people struggling with an eating disorder. Which is not a huge portion of the population, but with obesity rising in prevalence and the media’s standard of beauty getting smaller in size, eating disorders are on the rise in both men and women. 
  • It’s pricy for restaurants to implement. Then again, it’s only required on those with over 20 locations. If you’ve got over 20 locations, you’re not a mom and pop and can probably afford a few new menus.

Ultimately, I think this is great. No matter where you are on the political spectrum, we should all agree as Americans that freedom of choice is a top priority. And I think this rule helps more and more Americans make better choices.

What do you guys think?

For more info, see a Q and A on the new rules.

Photo c/o Craige Moore  

Erik Balsbaugh, Shannon Foley liked this post
09 Dec 2014


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1. Accumulate 100 Hollow Rocks – every time you stop perform 10 unbroken double unders
2. “DT”
5 rounds for time
12 Deadlift, 155/105
9 Hang Power Clean

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What a weekend! First of all, a huge THANK YOU to everyone who made it out to Tasty Burger, Daedalus, and the Hong Kong on a fairly gross Saturday night. It was really great to see all of you in your street clothes and even greater having a little extracurricular fun with you. An even BIGGER thanks goes out to to Neal, without whom the night would have been impossible. It’s truly been an honor to work with such a great team and membership at CFB. Rather than talk at length about our upcoming move (there’s some blah blah blah paperwork that has been completed and some other blah blah blah paperwork that is hasn’t been completed), and talk about our next Team Throwdown (save the date: Saturday, January 31st!), I’d like to share with you a little piece I would like to call:

CFB Holiday Party by the numbers:

Number of burgers consumed at Tasty Burger pre-party: 6

Number of attendees: 50-ish at Daedalus

Number of backless dresses: 2

Number of first-time stiletto wearers: 1+?

Number of bottles of bubbly consumed: 16

Number of Old Fashions fashioned: 30+

Number of cherries in Coach Mike’s drinks: 9

Number of dessert plates devoured: 16

Number of toasts given: 0

Number of times Jobert filled my bubbly glass: probably 9

Number of people who made the trek to the Hong Kong: 20-ish

Number of pupu platters demolished: 2 (plus 1/2, if you include the leftovers that Natalie scored from some new friends)

Number of scorpion bowls sucked down: 6, though I’m a little fuzzy on this one…

Number of minutes we waited until the third floor opened: about 40

Number of coats we fit on one hook on the coat rack on the second floor: 12

Number of randos that wanted to join our crew: at least one

Number of times we dropped it to the floor: 21

Number of times we turned down for what: 15

Number of times we put our hands up for Detroit: 9

Number of panda dogs in attendance: 1

Number of members I went home with: 1

Number of members who showed up on Sunday morning: 15

Number of members who showed up to Afternoon Tea on Sunday afternoon: 5

Number of ciders consumed post-Afternoon Tea: 2

Number of beautiful CFB ladies in the house: too many to count

Number of people who I should credit for photos used in this post: At least two (Judith and Shannon), but I think one more — sorry for forgetting!



That is all. Thugs and kisses. Peace and bacon grease!


08 Dec 2014


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1a. Shoulder press with a 22×2 tempo @ 70%, women 5×8/men 5×5
1b. Heavy DB row (no torque) – 4×6-8 reps
2. Run 4 x 400m
rest 3:00 between rounds

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