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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

15 Dec 2014

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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

15 Dec 2014

Mind, Body & Soul

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Hello Friends! 

First thing, there is NO MORE mobility class on Wed. night. There is only a class on Saturday mornings at 8am! If you would like to have more time to mobilize, get some friends together for some small mobility classes! They do not have to be a member at CFB. So, if you want to give you body some special love, email me, and we can make that happen! 

If you have been consistent with classes. you feel the change, and feelings through out your body. Staying consistent  is opening up your mind, body, and soul. You are starting to connect within, being aware of your body, and your surroundings. You are becoming PRESNT! 

To become present, to connect your mind, body and soul, you have to make an honest effort. We all have said it, and we all will continue saying this “we don’t have time.” If your mind is set on that, let me ask you..What does health mean to you? How does your body truly feel day to day? What hurts? Why does it hurt? Where is your mind, and where s your body? Where do you live? If you have the care for your body or courage to take a positive step forward, send me an email with the answers. I dare you :)

Saturdays class will be, PARTNER active mobility. During the week, write down everything that you feel, and everything that you are thinking about, during every class that you do!

 

There will be MOBILITY WORKSHOPS @ the new gym. Keep your eyes and ears open! 

14 Dec 2014

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1a. Back Squat with a tempo 22×2 (touch a box or ball) @ 75%, women 5×8/men 5×5
1b. Strict Pull-ups – 4×2.2.2.2, 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

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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BE PRESENT

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,
Neal

WHAT’S ON TAP

  • 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 – 4×2.2.2.2, 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
…+2

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
AMRAP 3
6 Box Jump, 24/20
6 cal row
rest 9 minutes
AMRAP 3
6 Box Jump, 24/20
6 cal row


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