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17 Jul 2014

Bay States Summer Games Recap

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First and foremost I am very proud of all my lifters. Everyone trained hard, showed up Sunday and gave 110%.

  • Sharon walked away from the platform elated having not only achieving meet PR’s but lifetime PR’s on both lifts. She also went 6 for 6 successful lifts. Overall she increased her total by 6kg. Sharon got a silver 2nd Place Medal.

 

  • Sophie competed in her first weightlifting meet and posted some very impressive numbers also going 6 for 6 successful lifts. She ended her total with her Clean and Jerk 1 kg from lifetime PR and matched her Snatch PR. Let me say these PRs were established 1 week from competition. Having gone 6 for 6 and hitting these numbers is mind blowing. It proves that the determination and hard work invested paid off. Sophie tied first place; however due to the other competitor weighing less, she medaled 2nd Place Silver.

 

  • Sean has improved his form remarkably in the last year on both lifts, especially in a meet setting where you are attempting much higher weights than practice with 100 people watching. Sean Snatched higher than he did in his last meet but had some trouble with the clean and jerk. Next meet I am sure he will make these attempts he was aiming for.

 

  • Joe was a last minute competitor having been accepted on the waitlist 2 weeks out. This was also Joe’s first weightlifting meet and he ended his snatch 1kg from his PR and hit a clean and jerk 1 kg more than his lifetime max. I think he performed remarkable when looking back on how little preparation he had as far as practicing the lifts consistently. I feel he is a natural lifter who has the ability to be great if he decides it is something he wants to pursue.

 

  • Martin I know we all like to pick on Martin and he deserves most of it, but Martin showed up at my doorstep at 6:50am Sunday when he did not lift until 3-4 that afternoon. He helped me keep track of the warm up platform and the competition platform for 4 lifters. There was more than one instance that I had a lifter on each Platform and I would not have been able to manage this as effectively without Martin helping me with the early lifters and Sharon helping with the heavyweights. I know Martin stretches more than any human being needs, but he has also been a competitive athlete most of his life and it showed when he stepped on the platform. Martin hit 3 beautiful snatches obtaining a lifetime 5kg PR. He opened the clean and jerk with his last meet PR, and then hit a 5kg PR on his next lift. On the third lift he hit 100kg which is a 10kg lifetime PR and was so excited he dropped and celebrated before the judges told him “down” and he received a no lift. So on the books a 5kg PR but as far as I am concerned he nailed 100kg. We had a very frustrating week leading up in practice so I am very proud of the turnaround.

 

  • Eric was also competing in his first meet. He has been training for months diligently. He needed a 205 total to qualify for National Masters so wanted to start somewhat conservative to ensure he made the minimum total. He very easily made the total and hitting 4 of 6 lifts but the misses were big jumps on the third lift of both snatch and clean and jerk but both went overhead easily just very minor mistakes that red flagged him. He is a very hard worker and has the ambition. No doubt he will succeed as far he wants to go with his endeavors.

~ Coach Julie G.

The CrossFit Boston In-House Throwdown will be next Friday, July 25th at 6:30pm with food and beverages to follow.  So the question is…. Are you ready to compete?  Against yourself?  Against others?  Below are a couple of my thoughts on what it means to be an athlete, and even better, a firsthand athlete.  Read through, reflect on your training and experience in the gym, and share what you think it means to be an athlete.

Stan perfecting the TGU

Stan perfecting the TGU

The Firsthand Athlete

A firsthand athlete has the competence and confidence to rely on personal experiences to prepare for, execute, and learn from a performance both as an individual and as part of a team.  The in-house throwdown at CrossFit Boston is a unique opportunity to test your athleticism because there is no coach calling plays, talking you through the pre-comp warm-up, or cueing you on that one technical or tactical fix during the wod.  

If you can’t make the throwdown because of vacation, you will still need to know what to do to keep up with your training.  When an athlete is away on vacation there is no coach to walk them through a workout.  When an athlete enters the arena on game-day or goes home for vacation it’s up to them to know what to do, what to think about, what to fix, and what to focus on.  The firsthand athlete actively communicates with their body, teammates, and coaches to continually learn and work towards their goals.

Chau crushed a personal record in her triathlon last weekend! Congrats Chau!

Chau crushed a personal record in her triathlon last weekend! Congrats Chau!

The CrossFit Boston Athlete 

One of my main goals as a coach at CrossFit Boston is to develop Firsthand Athletes.  With a class full of Firsthand Athletes, who can work hard together and stay focused on what they must do as individuals to make the rest of the group better, the possibilities are endless.

Have a great Thursday, work hard this week, and see you at the Throwdown next week!

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16 Jul 2014

Thursday 071714

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1. Perform three rounds of this couplet for time.

Deadlift body weight 15 reps 
Run 250 meters

2a. Seated DB Press, 3 sets x 8-10 reps moderate weight; 21×1 
2b. Weighted Pull-up cluster, 3 sets x 1.1.1.1, 21×1

The pull-ups are strict. Perform one rep drop off for a one count then 
repeat 3 more times.

Summer in New England always feels to me like trying to pack a year’s worth of outdoor fun into 90 days. It seems like there’s a BBQ, happy hour, sporting event, or party every weekend to tempt me with beer, chips, and all sorts of less than healthy fun. And while having a “cheat day” isn’t the worst thing in the world, having them three times a week all summer can add up.  And since the BBQ is the most ubiquitous summer activity, here is a little advice on making at least some of those BBQ’s a little bit healthier. 

Be Prepared

  • Don’t show up hungry – snacks at BBQs plentiful in calorie and fat content (think chips, boxed cookies, etc), with scarce vegetable offerings. Have a salad or some fruit before you go so you’re not starving.
  •  BYO… If you want to be sure there’s something healthy there (like delicious kebabs, see below) or grass-fed, humanely raised hamburgers (instead of Bubba Burgers) then the safest bet is to bring it yourself.
  • Stay hydrated. Alcohol and heat can combine to cause dehydration. Water will also make you a little less hungry. Try to drink a glass every hour, or alternate a glass of water with each alcoholic beverage.

Grill Swap

EAT THIS

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15 Jul 2014

Wednesday 071614

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Complete 5 rounds for time

1000m row 
15 Thrusters, 75/55 
15 Burpees

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15 Jul 2014

Tuesday Tip – 071514

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Hello Folks! I am going to start posting blogs of Yoga/Mobility warm ups and cool downs! I will give y’all some knowledge to give your body some love after kicking your own ass in class! Love/Hate relationship. :) 

 
Todays work out: 
 
1a. Bench Press – 3 sets x 5 reps @ 80%; tempo 21×2
1b. Ring Rows (strict) – 3 x 8-12 reps; tempo 3133
 
2. 2 x 1500m, rest 4 mins between sets
 
Before Class:
 
10- Downword Dog Poses, glide down into a Strict Plank, lower slowly to the floor and press up to an Up-dog. 
Tips: In the Down-dog, Hands and feet are in the distance of your plank. Press back, meaning push your butt to the ceiling, core engaged and shoulders are open.(don’t squeeze scapulas together) – Plank, very simple. Lower down like a strict push up. – Up-dog, to press up you need to engage your legs. To do so, Your laces are pressing against the floor, which will pull your knees, thighs and hips off of the floor. Your core is tight and your head in neutral to your spine. The only parts of you body that should be touching the floor in a Up-dog are your hands and the tops of your feet. (laces)
 
5 each arm, 4 way band stretches. You all have done this before in classes. 
- Band Bully
- Lateral Opener
- Bully Extension Bias
- Banded Overhead Distraction 
 
Now, before class all of these can be performed at a quicker pace. Still take your time but you do not need to spend a couple mins on each pose. 
 
AFTER class, do all of theses poses 2-3 minutes on each side. ALL of them! Even the Down-dog, Up-dog flow. Each 30 seconds take a DEEP breath and on the exhale get deeper into every single one of these mobility poses. 
 
Give your body some LOVE! 
 
-Coach Jen aka “Mighty Mouse”
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14 Jul 2014

Tuesday 071514

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1a. Bench Press – 3 sets x 5 reps @ 80%; tempo 21×2 
1b. Ring Rows (strict) – 3 x 8-12 reps; tempo 3133

2. 2 x 1500m, rest 4 mins between sets

13 Jul 2014

Monday 071414

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1. Deadlift – 3 x 5 reps @ 80%, tempo 21×2

2. For time 
21 Squat Clean, 50% of BW 
21 Push-ups 
15 Squat Clean 
15 Push-ups 
9 Squat Clean 
9 Push-ups

12 Jul 2014

Sunday 071314

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1. EMOM 15 
3 CTB Pull-ups 
5 Thruster, 95#/65#

2. Partner AMRAP 15 
200m run 
max pistols alternating each rep 
400m run 
max box jumps, 24″/20″ (step down) 
800m run 
max wallball shots, 20#/15# 
1600m run 
max push-ups

Both complete the entire work. 1 begins with the run while the other starts with pistols then switch. Keep alternating until 15 minutes are up. If both complete the 1600m run, then start again at the beginning.

12 Jul 2014

Saturday 071214

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1. 2 rounds for quality
15 Back extension
15 Dips

2. AMRAP 8
15 Russian Swings, 32kg/24kg
15 Burpee to a 25# plate

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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

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