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BC Men Spinning at the Canoe Kayak Dock - close to the finish line of the HOCR

Hey CFB!  Great work on those rowing intervals on Tuesday.  Everyone really got after it and the form is definitely coming along.  Keep it up!  Speaking of rowing…

Life get’s crazy, especially this time of year as we gear up for fall parties and the holidays – CFB Halloween Party Anyone?  In the Rowing World, the Head of the Charles is known to rowers as Rowing Christmas.  Every year on the third weekend of October, rowers past and present gather to remember the good old days and push themselves to the limit against the best in the world.  If you can get outside today, go for a walk along the Charles River.  You will more than likely see other random people both tall and small looking at the bridges and turns scouting their line for race day.  Keep an eye out for coaching launches filled with coxswains doing the same thing from the water.  The biggest regatta in the world is just over a week away.  Time to get excited!

Bob and Coach Pat at CRASH-B 2014If you’re interested in checking out the Head of the Charles next weekend, October 18-19, I’ll be cheering on our very own Bob E. around 9am on Saturday morning from the Western Ave. Bridge.  He’ll be racing in a single for the first time and I can’t wait to see him get after it.  On sunday you can also check out the Boston College Men’s Crew Team who I’ve been training with Renegade Rowing.  Either way it should be an amazing weekend with lots of fun activities, so get outside and drink it in!  Here’s a spectator’s guide if you’d like more info.

Never seen the Head of the Charles Regatta before?  Try the following today!  Take 15 minutes today to stop.  Breathe.  And go for a walk.  Watch some rowing.  How does the boat move in relation to the body?  What part of the stroke does the boat move the fastest?  How’s the form look compared to your erging on Tuesday?

Box Squats w/ BC Men's Rowing

Box Squats w/ BC Men’s Rowing

If you’re lucky enough to do this please share your thoughts, where you were, and what you saw!

08 Oct 2014

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1. Snatch – work up to a max single (17 minutes)

2. Complete for time
30 Snatches @ 50% of above
20 Push Jerk (same weight)
15 Burpee box jumps
20 Push Jerk
30 Snatches

Different seasons mean different things to everyone: fall is college football, summer is beach season, and winter is marked by the Holidays (or if you’re a Floridian in Boston, by infinite cold and misery with skiing mixed in). Food used to be the same way. Have you ever noticed that Strawberries are best in the summer, that all of a sudden come September there are about 10 more varieties of apples available in the super market, and that there are tons of fun and weird looking gourds from October through February? Nowadays you can get most fruits and vegetables year round, imported from almost anywhere in the world, but once upon a time different seasons meant different fruits and vegetables, and if you wanted Strawberries in December, you had to can them. Here are a few reasons why the old way was better, why eating seasonal produce, preferably locally grown, is better for both you and the environment.

  • Nutritional value - Fruits and vegetables have the most nutritional value (i.e. vitamins and minerals) when they are ripened on the stem and then picked. However, when they come from places far away, they are picked before ripeness and ripen along the way. So while they may gain color and size, they won’t gain nutritional value. This is one reason many people argue that fruits and vegetables don’t have the same nutritional content as they did 50 or 100 years ago.
  • Cost - Seasonal produce is often cheaper for two reasons. For one, it grows more naturally in season and so requires less labor intensive care. Second, it often comes from a source closer to home. It’s easy to find USA produced strawberries and cherries in the summer for instance, but in February they all come from Mexico or Chile, which also adds the cost of transportation and gas to your grocery bill.
  • Flavor and Taste  – Fruits and vegetables taste better when they ripen on the stem versus in the back of a refrigerated truck. Buying seasonal produce means you get the most flavorful and tasty produce.
  • Sustainability - This is a big buzz-word lately. But buying local, seasonal produce cuts down on the environmental impact of shipping food several thousand miles. It will also support your local farmer, keeping him in business to continue producing delicious fruit and vegetables.

275671257_6a411b439d_oWhat’s in Season Now? Right now it’s fall, so that means apples, squash, cherries,
broccoli, endive, cauliflower, garlic, pear, parsnips, pumpkin, sweet potatoes, swiss chard, butter lettuce, grapes, and turnips. Visit the Fruits and Veggies: More Matters website for a complete list of spring, summer, fall, winter, and year round vegetables and fruits.

Find a Farmer’s Market! Nearly every city and town in America now has a farmer’s market. In Boston, there’s one at Copley Square Tuesdays and Fridays, one at South Station on Thursdays, one in Allston Village on Saturdays, SOWA on Sundays in the South End, and one right at the corner of Western and North Harvard ave on Friday afternoons. 

Or, you can do a Google search or visit the United States Department of Agriculture (USDA) Marketing Service Web Page for a searchable directory of farmer’s markets. Just enter your zip code and search! Markets in Boston should be open another few weeks, usually until November 1.

Photo 1 c/o Chris Jagaers Photo 2 c/o Wally Gobetz

07 Oct 2014

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Warm-up: 2k row

1. Row – 10 x 200m @ 85%, rest 1:00 between

2. AMRAP 8
15 KTE
15 Front Squat, 95/65

07 Oct 2014

New Events Page!

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extra-extra-paper

In lieu of my regularly-scheduled blog programming, I would like to direct your attention our our new events section. You can find it by navigating to: http://crossfitboston.com/events/

There, you will discover a whole bunch of fun, informative, and intoxicating events that will help you make your time at CrossFit Boston more productive and stumble-y.

Want to know how best to fuel for your CrossFit WODs? Go to http://crossfitboston.com/events/ and check out Coach Alex’s nutrition seminar.

Want to learn how to double-under with the pros? Go to: http://crossfitboston.com/events/ and check out the jump rope workshop.

Want to find out the dress code is for our Halloween party that is happening on Friday, October 31st? Go to http://crossfitboston.com/events/ and check out the details for our ultra-spooky shindig!

Want to know when we’re scheduled to move? Go to http://crossfitboston.com/events/ and see our anticipated move date!

Want to know when you’ll get a chance to see the ladies and gentlemen of CFB all fancied up? Yup: http://crossfitboston.com/events/

Want to know when our next THROWDOWN will be? You’ll probably find the answer at: http://crossfitboston.com/events/

Want to know how  you can hear a billion erg flywheels all spinning at once? Hmm… Maybe here? http://crossfitboston.com/events/

Want to buy an awesome cast-iron skillet at an awesome price? RIGHT HERE.

Get the point? If you’re in the market for some extracurricular actives at CFB, your first thought should be our new events page! Finally, if you have any events that you would like us to publicize, please feel free to email me (mickeyg@crossfitboston) a quick blurb about the event and an amusing photo that I can include in the event listing, and I’ll do it to the extreme.

Peace and bacon grease,

Mickey

P.S. If you participated in the throwdown and would like a panda-themed temporary tattoo, hunt me down the next time you see me in the gym.

06 Oct 2014

Basic Premises

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Basic Premises

Focus your attention within the body. While you are going on with your day, focus on your body, the movements of walking, standing, and sitting.

Be aware of your breathing. Think about it, its quiet yes but its calm and you think nothing of it. 

Your foundations within your body. What are they? While you are standing think of, and analyze the muscles that are active in how you are standing. Think outside the box, your foundation is in more depth than just being your feet, and your legs.

 

These are a few things to be cautious of during the day, think about it, and try to really feel how you treat your body day in and day out. We all know how to do olympic lifting, but do we all know, or think of how within our daily duties, how we treat our bodies?

Rolling out your muscles is very important, but do you think opening your joints and really understanding your body isn’t important? If you are not scared of challenges when it comes to CrossFit, why are you against challenges in performing human movements that are difficult? Human movements, where your joints are given a lot of attention, and your posture is being trained to be naturally aligned? 

Here are a few poses that are modifications to the Camel pose. Both of these poses are opening your spine, it is within relaxation to really feel your body opening. So please do this AFTER working out. If you are not flexible you can place something under your head, like a pillow or if you are in the gym, a bag or roll up a hoodie/Jacket.  

Lay on a small dynamic ball, placed directly under the lumbar region it is relaxing to the lower back IF it is healthy! If you can not relax you abs or thighs, then you have lower back issues.

Lay on a small dynamic ball, placed directly under the lumbar region it is relaxing to the lower back IF it is healthy! If you can not relax you abs or thighs, then you have lower back issues. SO DONT DO IT!

The ball is placed under the mid-chest (females bra strap), prevent the pelvis to drop to the floor, and mobilizes many joints through your spine, and ribs.

The ball is placed under the mid-chest (females bra strap), prevent the pelvis to drop to the floor, and this will mobilize many joints through your spine, and ribs.

 

06 Oct 2014

What Are You Waiting For?

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Do you recognize yourself as any of these????

REGISTER HERE!

06 Oct 2014

100614

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1. Deadlift
5 reps @ 65%, rest 1:00
Ring Dips (AHAP), 4-8, rest 1:00
5 reps @ 75%, rest 1:00
Ring Dips (AHAP), 4-8, rest 2:00
5+ reps @ 85%, rest 1:00
Ring Dips (AHAP), 4-8

2. 3 Rounds for time
20 OH walking lunges, 45/25
15 OH Squats, 135/95
20 Unbroken Double Unders

05 Oct 2014

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Complete with a partner for time, work can be split however the team prefers:

800m run
50 Back squats, 45/35
1000m row
50 STO, 45/35
300 Double Unders
50 Pull-ups
50 Burpees
50 GH Sit-ups

then both team members must run another 800m.

03 Oct 2014

100314 – Fire It Up Friday!

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FIRE IT UP! 

It’s the first Friday of the month. Wednesday was a parade of bells ringing! Some great improvements in Tabata Squats. Even after hitting back squats prior. This is a pure increase in work capacity. Think about it, if last time you hit 8 reps across all eight intervals, you completed 64 reps. Up that mark to 12 reps each round, you have now completed 96 reps! A 50% improvement. This is exactly what Yeshil did! Great work! Gabby went from 16 reps in June to 18 reps on Wednesday. Thats 144 reps from 128 reps, a 12.5% improvement. Though this may seem small, it is really difficult to make double digit improvements once you are completing 15+ reps on Tabata squats. Pretty awesome.

Gabby blasting out some thrusters post tabata squats.

Gabby blasting out some thrusters post tabata squats.

BEAT THE STREETS

Just a reminder that tomorrow we are running the qualifying WODs for the Beat The Streets fundraiser with 3Point Foundation and Tina Ramos. 

9am will be WOD #1
10am will be WOD #2
11am will be WOD #3

You can read more about the event here.

COACH TOMMY T!

If you have been attending my 5:30pm classes on Tuesdays and Thursdays you already know that Tom T has been assisting and leading portions of the training. Tom joined us from Trident CrossFit (awesome community/coaches/etc) where he assisted in coaching duties for a year there. After settling into Boston, he is now excited to get back in the mix and helping others reach their goals!

Here’s Tom’s bio:

Great extension on the snatch!

Great extension on the snatch!

I found Crossfit in the fall of 2011 at Crossfit Dewitt, in Syracuse, NY. I was looking to increase my overall fitness and wanted to drop some weight after jockeying a desk for a few years post college. My butt was immediately kicked and I was hooked. In 2012, I took a new job and moved to Alexandria, VA and was lucky enough to find Trident Crossfit. I was blown away at the coaches, community and the facilities there and as my fitness improved, I wanted to know more about Crossfit and fitness so I took my Level 1 at Trident. Chriss and Andrea Smith, the co-owners of Trident, approached me and asked if I was interested in interning at the gym. I never considered myself a coach, but accepted their offer to learn from the best coaches and most fun people I knew. 

The reason I keep Crossfitting is because I am a weekend warrior. I’ve been a lifelong athlete and like to dip my toe into a bunch of different sports – skiing, swimming, windsurfing, lacrosse and running. Crossfit keeps me fit, fast and strong and allows me to meet and hang out with great people. 

PROGRAMMING – WHAT’S ON TAP

Sunday 10/5

Complete with a partner for time, work can be split however the team prefers:

 

800m run
50 Back squats, 45/35
1000m row
50 STO, 45/35
300 Double Unders
50 Pull-ups
50 Burpees
50 GH Sit-ups

 

then both team members must run another 800m.

 

Monday 10/6

1. Deadlift
5 reps @ 65%, rest 1:00
Ring Dips (AHAP), 4-8, rest 1:00
5 reps @ 75%, rest 1:00
Ring Dips (AHAP), 4-8, rest 2:00
5+ reps @ 85%, rest 1:00
Ring Dips (AHAP), 4-8

2. 3 Rounds for time
20 OH walking lunges, 45/25
15 OH Squats, 135/95
20 Unbroken Double Unders

Tuesday 10/7

Warm-up: 2k row

1. Row – 10 x 200m @ 85%, rest 1:00 between

2. AMRAP 8
15 KTE
15 Front Squat, 95/65

Wednesday 10/8

1. Snatch – work up to a max single (17 minutes)

2. Complete for time
30 Snatches @ 50% of above
20 Push Jerk (same weight)
15 Burpee box jumps
20 Push Jerk
30 Snatches

Thursday 10/9

1. Push Press
5 reps @ 65%
Bent over barbell rows (strict – no momentum), 8-10 reps, rest 2:00
5 reps @ 75%
Bent over barbell rows (strict – no momentum), 8-10 reps, rest 2:00
5+ reps @ 85%
Bent over barbell rows (strict – no momentum), 8-10 reps

2. Every 2 minutes for 16 minutes perform (8 rounds)
10 Burpees
3 Split Jerks @ 60% of best clean and jerk

Friday 10/10

1a. 5 Skin the cats x 3 sets
1b. 3 rope climbs x 3 sets, rest 2:00

2. Complete 6 rounds for time
12 Pull-ups
200m run

Saturday 10/11

1. Back squat – 3 x 10 reps @ 72%

2. AMRAP 15
100m Farmer Carry, 55/35 each hand
100m Front Rack carry, 55/35 each hand
100m Overhead carry, 55/35 each hand


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