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20 Feb 2014

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1. “Fran” 21-15-9
Thruster, 95/65
Pull ups

2a. Box jumps – 4 x 10 unbroken (game standards)
2b. Toe 2 bar – 4 x max unbroken

The Renegade Rowing ClubFirst things First!  Congratulations to all competitors at the 2014 CRASH-B Indoor World Rowing Championships last Sunday.  CrossFit Boston and Renegade Rowing had a total of seven athletes compete for their personal best performance over 2,000m on the Concept2 Indoor Rowing Machine.  All of our athletes either met or achieved a new Personal Record (PR).  I got a chance to cox many of them, basically sit behind them and motivate them to push harder, and everyone executed their race plan just as we had practiced all winter long.  Overall the experience of racing hundreds of the best rowers from around the world was awesome.  I’d say they definitely  achieved 7 or 8 minutes of Glory!

 

Here are the results:

David Porter 7:35.6

1797406_586393424770135_310530241_nThor Helgason 7:18

Jodie O’Malley 8:29.3

Terese Holm 8:14.1

Bob Ezzell 7:50.4

Nick Anderson 6:35.8

Andrew Morrissey 7:03.3

 

Have you ever used a Partner for Mobility?

The CrossFit Boston Renegades will be hosting a Partner Mobility Seminar run by our very own Kapil Khimdas at the end of March!

Here are the Details:

Saturday, March 29th,

11:15am – 12:00pm Partner Mobility Seminar

12:00pm – 12:45pm Paleo Potluck

 If you would like to join in the fun,

sign up here: CFB Renegades March Event

 

Who want's some partner mobility?

Who want’s some partner mobility?

Have you ever dreamed of Running Up Mt. Washington?

Well now you can!  A group of runners from CrossFit Boston will be teaming up to conquer Mt. Washington this Spring.  If you decide to register and join them, sign up under the team name ”CFB United”.  Sign up at - mountwashingtonroadrace.com

Comment with what you plan on doing!

19 Feb 2014

022014

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1. Back Squat – 7 x 1 (straight sets)

2. 15 rope climbs

IMG_0757In response to our collective interest in eating healthier, food companies have started trying to make healthier products. Well, sort of. They are trying to make products that LOOK and FEEL healthier, though they may not be. Hence the emergence of things like veggie chips and other “natural products”. (As a side note, my biggest pet peeve these days is a bag of veggie chips proudly bragging “1 serving of vegetables in each portion”. Um, NO because fried potato and corn with some salt is not a serving of vegetables! But I digress).

 

What does the natural label mean?

 

natural_cheetosNothing. Squat. The “All Natural” and “Natural” labels on food are not regulated by the FDA or any other organization. Which means unlike labels like Organic and Low Fat, a food sporting Natural claim doesn’t have to meet any type of requirements. If not for worry of public backlash (or lawsuit), M&Ms and Coca Cola could use a Natural label on their soda and candy, too. The good news is, people are starting to recognize this (or at least lawyers are). Last year Naked Juice lost a class action lawsuit claiming that their use of the Natural and All Natural claims, despite the juices containing non-natural things like GMO soy. 

 

How do you know what’s really natural?

 

Look at the ingredients label. If it contains something that don’t sound like they occur immediately in nature (like soy lecithin, GMO products, corn starch, etc), avoid it. And of course, use common sense. Something can claim it’s natural, and contain all ingredients that are, but that doesn’t make it natural. Just like frying some potatoes does not a vegetable serving make (although I can’t make the same argument for home made kale chips).

18 Feb 2014

021914

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1. 10 Rounds for time
10 Deadlift, 135/95
8 Hang power clean (from knees), 135/95
6 Shoulder to overhead, 135/95

2. Accumulate 200′ of Overhead walking lunges – 115/75

18 Feb 2014

Olympic Lifting Update

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Coach Julie Is OUT tonight.  Please follow the instructions below for an open Olympic Lifting session.

As always help each other out and be careful and respectful of each other. Warm up joints well and 3×3 with bar.

I will be present 10am-12 this Saturday

Snatch 60% 3×3 70% 3×2 75% x3 80% 3×1
Clean and jerk 70%3×2 75% 3×2
Back Squat 70%x 3 75x 5×3
Abs 3×20

17 Feb 2014

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1. AMRAP 7
80 Double unders
50 Calorie row
30 Overhead swings, 24kg/16kg
20 Pull ups

2. Accumulate 15 minutes of muscle up practice

16 Feb 2014

021714

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1. AMRAP 12

10 Pull ups
8 Overhead squats, 95/65
6 Over the bar burpees

2. L-sit holds – 8 x max holds (don’t hold more than 20 seconds)

16 Feb 2014

Motivated Monday

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President’s Day Schedule – No 7:30pm class

“It does not matter how slowly you go as long as you do not stop.” 

― Confucius

Saturday was a blast watching you perform the retest for the 2014 Transformation Challenge. The effort being given was nothing short of inspiring. The results were hard earned. It is days such as yesterday that truly make what we do as trainers/coaches rewarding. Many of you shattered your previous times for the WOD. I don’t think we came across a single person that was not elated with his/her hydrostatic weigh in.  It was a great day indeed.

Now what? There still is one final WOD this upcoming Saturday, BosCreek WOD #3, but the challenge has come to a close. What’s next? Well, it depends on you.  Did you embrace the true spirit of this challenge? Have you laid the foundation for continued and greater success?

Congrats on all of your success! It truly is amazing. Keith mentioned to me in private on Saturday that our results have been one of the most impressive as a whole for a gym that he has experienced.

Guess what. You cannot quit now. Re-read the quote from Confucius above. DO NOT STOP. You owe to yourself. You owe to someone close to you that can learn from your experience and begin his/her path to a better version of his/herself.

Your continued transformation probably will not be as dramatic as they were these last 6 months. That’s okay. Just re-read the quote again:

“It does not matter how slowly you go as long as you do not stop.” 

― Confucius

Shannon tackling the 2014 Transformation Challenge WOD

Shannon tackling the 2014 Transformation Challenge WOD

16 Feb 2014

021614

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1. Deadlift – 5 x 2

2a. Handstand Holds – accumulate 5 minutes in a hold
2b. Toe 2 bar – unbroken sets

(Accumulate 5 minutes in a handstand. Each time you come down from the handstand position, perform an unbroken set of toe 2 bar. Post your best and worst linked sets to comments.)


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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

  • ASHLEY SCAFETTA

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    CrossFit is a sport I believe everyone can participate in. I especially see this in the kid athletes of CrossFit Boston. Every new kid I have the opportunity to coach brings to our community a new perspective. Ashley is a young lady who at 10 years old is already competing in triathlons and is a […]

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