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08 Dec 2014

120914

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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

07 Dec 2014

120814

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1a. Strict Pull-ups – 3×4.4.4
1b. Back Extensions – 3×10, rest 1:00
2. 10-8-6-4-2
Snatch, 115/75
Ring Dips

06 Dec 2014

120714

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1a. Front Squat with a 21X2 tempo @ 70%, women 3×8/men 3×5
1b. Rope climb – 2 ascents and descents, rest 2:00
2. Partner 5k row
Alternate every 50 calories

05 Dec 2014

120614

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1a. Push Press – 3×5
1b. Pistols – 4 x 6
2. 3 rounds for time
8 STO, 115/75
16 KTE
24 A. Sqts

05 Dec 2014

FIRE IT UP FRIDAY! 120514

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The first week of training is in the books. CrosbyStills&Nash cracked the top 5 leaderboard on “Annie” with a blazing time of 6:01. Great work brother!

Photo Caption Contest! What is Crosby thinking? Best caption wins $15 Starbucks gift card. Post caption to comments.

Photo Caption Contest! What is Crosby thinking? Best caption wins a $15 Starbucks gift card. Post caption to comments.

S.M.A.R.T Goals

Now is the time to begin thinking about what you would like to get from your training with the New Year quickly coming upon us. When you are setting a goal remember to make it S.M.A.R.T.

S-pecific – What do you want to accomplish? Why? Don’t overlook the importance of WHY. For example, “I want to lose 10 pounds so my pants fit better and I can be more active with my children” is a specific with a very powerful WHY.

M-easurable – It must be quantifiable otherwise there is no way to know when you it is completed. “I want to get in shape” is not measurable. What does that mean?

A-chievable – Your goal must be attainable. It can and should be a challenge but it cannot be extreme. For example, if I were to say that I want to be 200 pounds that would not be attainable unless I am willing to remove one of my appendages.

R-ealistic – If I were to say that I want to run a marathon in 2 hours and 5 minutes, you would look at me and say, “Awesome Neal, you f*@#ing NUT”. However, If I say I want to run a marathon in 4 hours, now I am being realistic and a training plan can be laid out to complete it. The last two parts, achievable and realistic, allow you to start answering the question HOW to get it done.

T-ime bound – The last part is you need to put a time frame as to when you would like to reach your goal. Lets go back to my first example, “I want to lose 10 pounds so I can be more active with my kids”. By when? Next year? Tomorrow? If this step is skipped it is too easy for it to get lost in the day-to-day demands that arise.

If I rephrase my goal as, “I want to lose 10 pounds in 35 days so that I can be more active with my kids and lead a more fulfilling family life” then it meets all the requirements of a S.M.A.R.T. goal. It has a “WHY” and I can come up with a plan on “HOW” to get it done.

Once you have decided WHAT you want to achieve this year, reach out to your Coach and we can help you put together the plan. Failing to Plan, is Planning to Fail!

WHAT’S ON TAP!

  • Saturday 12/6
    1a. Push Press – 3×5
    1b. Pistols – 4 x 6

    2. 3 rounds for time
    8 STO, 115/75
    16 KTE
    24 A. Sqts

  • Sunday 12/7
    1a. Front Squat with a 21X2 tempo @ 70%, women 3×8/men 3×5
    1b. Rope climb – 2 ascents and descents, rest 2:00

    2. Partner 5k row
    Alternate every 50 calories

  • Monday 12/8
    1a. Strict Pull-ups – 3×4.4.4
    1b. Back Extensions – 3×10, rest 1:00

    2. 10-8-6-4-2
    Snatch, 115/75
    Ring Dips

  • Tuesday 12/9
    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, rest 2-3 minutes

    2. Run 4 x 400m
    rest 3:00 between rounds

  • Wednesday 12/10
    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
    6 STO

  • Thursday 12/11
    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

  • Friday 12/12
    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

  • Saturday 12/13
    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

04 Dec 2014

120514

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1a. Deadlift with a 21X2 tempo @ 70%, 5×8 women/men 5×5
1b. Ring Rows – 4×8 with a 21X2 tempo, rest 2:00
2. AMRAP 10
15 Swings, 24kg/16kg
15 Burpee

03 Dec 2014

120414

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1a. Pull-ups – 5xmax reps
1b. Thruster – 5xmax unbroken reps, 95/65
2. EMOM 12
4 Power Clean
rds 1-4 @ 60%
rds 5-8 @ 65%
rds 9-12 @ 70%

Hey CFB!  I hope you had an amazing Thanksgiving and you’re fired up for getting strong this month!  In the spirit of getting stronger individually and as a community, this month I’m hosting a Toy Drive!  What better way to improve ourselves and our community than to show our support for others, especially those serving our country.  Checkout the details below and show your support by donating a toy at class this Saturday or at the CFB Holiday Party Saturday night!

For every unwrapped toy that gets donated and placed in our toy drive box at the front of the gym by the end of classes on Saturday (11:59am), I will do 10 Burpees.  10 Toys = 100 Burpees.  20 Toys = 200 Burpees.  I made you guys do a lot of burpees in the programming last month, so here is your chance to return the favor and show our support!

If you can’t donate your toy by Saturday at 11:59am, no worries.  Please bring your toys to the Holiday Party at Daedalus in Harvard Square from 6pm – 9pm and I’ll bring them back to the gym for you.

Overview:

Benefitting: Operation Homefront
Powered by: CrossFit Boston and Team Dangerous

Team Dangerous (“TD”) is proud to organize the second annual Toy Drive providing toys to the children of military families during the holiday season. TD is partnering with Operation Homefront to help distribute these toys. Operation Homefront is a charitable organization who provides emergency financial and other assistance to military families and wounded warriors. The toy drive gives the fitness community the opportunity to show the world the true meaning of the word community by coming together as one and provide support to the true unsung heroes of this great nation, our military families.

The 2014 Toy Drive dates will run from approximately November 23rd through December 14th when the toys will be distributed to all the well deserving military families.

Goals for 2014:

    • Donation box placement in 35+ locations

    • Locations: Miami, NYC, Long Island NY, CT, NJ, Boston

    • Donations of 900+ Toys

    • Direct reach to 8,500 individuals

Operation Homefront

Alyssa Pomfrey liked this post

I feel like the question “why do we need to put a label on it?” is the purview of commitment phobic men in romantic comedies or friends in a sitcom storyline who’ve wound up in the sack together a few times. But I’m starting to feel that way these days – about food. Enough people ask “hey are you still Paleo” or wonder if I’ve gone vegetarian because I’ve opted for the quinoa black bean salad instead of the steak and potatoes. Or maybe if you’ve lost a lot of weight recently, and everyone wants to know what “diet” you were on. 

Here’s the thing though: why are we labeling it? Why do we need to be “paleo” or “vegan”. Because, want to know what my diet is? I’ll tell you: 

  • I eat oatmeal for breakfast. But sometimes I also eat bacon egg and cheese sandwiches from home, or the deli in my office, who makes the best ones around.
  • I try to mostly eat vegetables, grass-fed or humanely raised meat, and avoid additives I’m not familiar with. I definitely eat organic meat and dairy, but draw the line at produce because shits expensive yo.
  • I avoid grains, because diabetes is hard and I’ve found that’s the easiest way to control my weight. But sometimes I eat sushi and I have a soft sport for a good cheeseburger and fries.
  • I love beer but I try to keep it to Saturdays (but sometimes it gets into Fridays or Tuesdays, too. Hey, happy hour with girlfriends happens).

So, how do you classify that diet? Am I 80/20 paleo? Am I flexitarian? Honestly, I don’t even know. What I know is, i have energy. I feel good when I stick to this basic template (and go easy on the cheeseburgers and beer). I’m happy with my weight. I don’t need to count calories. So why label it? I’m happy. 

PS I think it’s the same with exercise. I wouldn’t say I’m a runner, or a CrossFitter. I’m certainly not a pole vaulter anymore (very sad sad face for that fact). I play tennis and golf occasionally, but I’m not a golfer or tennis player. What am I? Maybe I’m just active?

So what do you all think? Am I being the nutrition version of Barney Stinson, or do  I have a point going here? 

 

Photo c/o Bryan Kennedy 

Willa d'Cat, Shannon Flahive liked this post
03 Dec 2014

120314

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1a. Bench Press with a tempo 21X2 @ 70%, women 5×8/men 5×5
1b. Glute ham developer sit ups – 4×10 reps

2. “Annie”
Reps of 50-40-30-20-10 for time
Double Unders
AbMat Sit-ups


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