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11 Nov 2014

CFB T-Shirt Design Contest!

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Hey Party People!

 

For the first time at CFB, we’ve got a t-shirt design contest and we want YOUR submissions! There are posts all over the gym with specific details, but in a nutshell, the designs must:

1. Feature CFB, CFBOS, CFB05, or CrossFit Boston

2. Be creative yet appropriate for public consumption

3. Be awesome!

The winning design will net the designer a free t-shirt AND a pair of tickets to KISS 108’s Jingle Ball, featuring lots of awesome bands, including 5 Seconds of Summer, OneRepublic, Iggy Azalea, Lil Jon, Magic!, Meghan Trainor, Charli XCX, Jessie J, Rixton, Kiesza, and Shawn Mendes!

This is going to be one bad-ass concert, so enter the contest!

That is all this week. I’ll likely be bad next week with some musings about politics, religion, and abortion…

 

Peace and bacon grease,

Mickey

10 Nov 2014

111114

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1. AMRAP5
21-15-9
Abmat Sit Ups
Push Press (95/65)

5min Rest – Walk 500m

2. Complete For Time … (10min Cap)
10 Strict Pull Ups
500m Run, 50 Double Unders
400m Run, 40 Double Unders
200m Run, 20 Double Unders
10 Kipping Pull Ups

5min Rest – Walk 500m

3. AMRAP5
9-15-21
Push Press (95/65)
Air Squats

10 Nov 2014

Class time

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Hey Guys! 

 

SO…some exciting news! I will be offering a 8am class on Sats! Woo! BUT, here is the situation. I may be dropping Wed., and only have class on Sat. I will see how it goes, the next couple weeks. 

 

The class will be added to Zen Planner, so for there to be a Mobility class there has to be people signed up! I will keep you posted!

 

Remember BRING A LACROSSE BALL!! 

 

Always re-set your position, walking, standing, sitting, and never forget to always SMILE! 

Shannon Marshak liked this post
09 Nov 2014

111014

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1. EMOM12
4 Push Ups
2 Snatch @70%

2. 20 Strict Toes-2-Bar
*Every time you drop off the bar run 200m

08 Nov 2014

110914 (Teams of 3)

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1.“The Rowing Farmers”
3 RFT (Everyone Rows Once)
1k Row
500m Farmer Carry (Average Body Weight of Team)
*Split up weight however you want between the two farmers
**Farmer’s Carry while third partner rows

2. Max Plank Hold – Best Combined Time Wins

07 Nov 2014

110814

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1. Shoulder Press
5 reps @ 75%
3.3.3.3.3 Strict pull-ups, rest 2 minutes
3 reps @ 85%
2.2.2.2.2 Strict pull-ups (ahap), rest 2 minutes
1+ reps @ 95%
3.3.3.3.3 Strict pull-ups (ahap)

2. 21-15-9
Wall Ball Shots (20/15)
200m Run

Howdy CFB!

Ricky and John getting after the 10RM Overhead Squat on Thursday!

Ricky and John getting after the 10RM Overhead Squat on Thursday!

Welcome to Friday!  Let’s Fire It Up!

Congrats on an epic first week of November.  I’ve seen you all getting after it and crushing everything from Handstands and Pistols, to Growling Bear Crawls, to Overhead Squats.  Thanks for your continued hard work and feedback on the programming.  I know the 7am class especially liked those Plate Burpees yesterday!  At noon we named our plates the likes of “My Lil’ Punkin” and “Bertha”.  I heard 7am had some other good names 😉  Keep up the fun and hard work!

Also, Congrats to all those that PR’ed on Wednesday with “Helen” and the Jerk.  This week we have some more solid work lined up.  On Wednesday we will be testing our Front Squat and 2k Row.  Bring your A Game and dig deep for some new PR’s!

Mobility tomorrow at 8am!

Coach Jen is going to be offering her Yoga/Mobility Class tomorrow (Saturday) morning at 8am for anyone interested in getting loose and having fun.  If you had trouble with those Overhead Squats or have any nagging tweaks you should definitely go.  She will change your life!

Indian Food Sunday at 11am!

Raegan hit a solid PR of 133# in her Jerk on Wednesday!

Raegan hit a solid PR of 133# in her Jerk on Wednesday!

A group of our crew is going to get together at the gym on Sunday morning at 11am and then carpool to one of Vijay’s favorite Indian Food Restaurants .  It’s sure to be a deliciously good time, so anyone looking for a solid Sunday should hit up the 9:30 Class and then plan on heading out with everyone to get some food.  If you have any questions get in touch with Coach Mickey or Vijay.

That’s all I’ve got for now, so here is what we have planned for the coming week!

11/8

1. Shoulder Press

5 reps @ 75%

3.3.3.3.3 Strict pull-ups, rest 2 minutes

3 reps @ 85%

2.2.2.2.2 Strict pull-ups (ahap), rest 2 minutes

1+ reps @ 95%

3.3.3.3.3 Strict pull-ups (ahap)

 2. 21-15-9

Wall Ball Shots (20/15)

200m Run

 

11/9 (Teams of 3)

1.“The Rowing Farmers”

3 RFT (Everyone Rows Once)

1k Row

500m Farmer Carry (Average Body Weight of Team)

*Split up weight however you want between the two farmers

**Farmer’s Carry while third partner rows

2. Max Plank Hold – Best Combined Time Wins

 

11/10

1. EMOM12

4 Push Ups

2 Snatch @70%

 

2. 20 Strict Toes-2-Bar

*Every time you drop off the bar run 200m

 

11/11

1. AMRAP5

21-15-9

Abmat Sit Ups

Push Press (95/65)

5min Rest – Walk 500m

 2. Complete For Time … (10min Cap)

10 Strict Pull Ups

500m Run, 50 Double Unders

400m Run, 40 Double Unders

200m Run, 20 Double Unders

10 Kipping Pull Ups

5min Rest – Walk 500m

 3. AMRAP5

9-15-21

Push Press (95/65)

Air Squats

 

11/12

PR Wednesday

1. Front Squat

5 reps @ 75%

Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes

3 reps @ 85%

Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes

1+ reps @ 95%

Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes

 2. Row 2k

 

11/13

1. Bench Press

5 reps @ 75%

3.3.3 Skin the cats, rest 3 minutes

3 reps @ 85%

3.3.3 Skin the cats, rest 3 minutes

1+ reps @ 95%

3.3.3 Skin the cats

 2. Complete For Time … (7min Cap)

10-9-8-7-6-5-4-3-2-1

Box Jump (24/20)

1-2-3-4-5-6-7-8-9-10

Burpee

 

11/14

1. 4RFT

400m Run

30 Wall Balls (20/15)

20 Double Unders

10 Deadlifts (275/185)

 2. Max Handstand Hold (Free Handstand or Feet Off Wall)

3 Attempts

 

Let me know if you have any questions and get Fired Up for the second week of November!

06 Nov 2014

110714

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1. EMOM7
3 Hang Squat Clean @70%
3 Push Ups
5min Rest

2. EMOM10
3 Power Clean @60%
5 Hollow Rocks (Scale w/ 10” Hollow Hold)

06 Nov 2014

What’s Your Purpose?

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If you were to leave this world today, what would you like your epitaph to read? What would have been your purpose? Think about that for a second. Now, what have you done today to move towards that purpose? Or, did you get caught up in the agenda of others?

The Guy In The Glass
by Peter Dale Wimbrow Sr.

When you get what you want in your struggle for self
And the world makes you king for a day
Just go to the mirror and look at yourself
And see what that man has to say.

For it isn’t your father, or mother, or wife
Whose judgment upon you must pass
The fellow whose verdict counts most in your life
Is the one staring back from the glass.

He’s the fellow to please – never mind all the rest
For he’s with you, clear to the end
And you’ve passed your most difficult, dangerous test
If the man in the glass is your friend.

You may fool the whole world down the pathway of years
And get pats on the back as you pass
But your final reward will be heartache and tears
If you’ve cheated the man in the glass.

Elon ringing the PR Bell!

Elon ringing the PR Bell!

Above is a picture of my private client Elon. This picture was taken on Wednesday. I had Elon work up to a 6RM in the deadlift. The most weight I had programmed for him was 83 pounds within a Met-Con. On Wednesday he performed 6 reps with 160 pounds! After I told him how much was on the bar he was shocked! His form was still dead on and the speed of the bar was great so I know he has more in him but I decided to end the session at that weight for the day. Elon is 68 years old and before starting with me 1 year ago, he had never participated in a weight training program. He had run but that was about it.

I am sharing this because we all are capable of far more than we think we are. More on that next week.

05 Nov 2014

110614

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1. 10RM OHS – 15min

2. Complete For Time …
500m Run w/ Plate (45/25)
18 Burpees to Plate
18 Box Jumps (20” Box + Plate)
18 Burpees to Plate
18 OH Walking Lunges w/ Plate
18 Burpees to Plate
18 Goblet Squats w/ Plate
18 Burpees to Plate
500m Run w/ Plate


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