14 Nov 2013
I was reading an article online about the quality standards of CrossFit gyms. Luckily, I feel we at CFB fall into most, if not all, categories of what makes a good “box.” Anyway, I read one portion in particular and it was almost as if I had written the article. Not only is it solid advice, but I think I may have said something like this a few times before. Anyway, here it is. Take it to heart. This doesn’t just apply to pull-ups btw…
“Quality of Movement Stressed Over Type of Movement
Do you get annoyed by your coach chattering on about technique? Do you zone them out when they suggest strict pull-ups with a band instead of kipping pull-ups? “By golly I’m not getting a band! I can kip the crap out of 2-3 pull-ups!” Face palm. Suck it up buttercup, no one cares if you need a band. We’ve all been there and the only person you’re holding back is yourself. If you have an annoying coach that chooses kinder words than mine to express the same idea, hug him or her the next time you see them. You are blessed.”
13 Nov 2013
A lot of you have been asking about some of the competitions we have been talking about. The first one coming up is going to be held at CrossFit Lando in Woburn, MA on December 7th. This is the Battle of the Sexes and is an individual competition. This is a male and female all RX ONLY competition all athletes competing for the same prizes. Scaling will be done in the classic CrossFit style with a catch: Men and Women will be competing in one division for the same $600 purse.
So far we have Nigel, Carla and CJ interested in competing. To my knowledge, this is going to be CJ’s first competition. That first one is always nerve-wracking, but as we all know CJ is a great athlete and will do amazing things on that Saturday.
The other competition we are getting excited about is a team competition of 2 guys/2 girls for three events. This competition is the 3rd Annual ”Not Your Average Joe’s” Team Competition hosted by our good friends North Shore CrossFit in Danvers, MA and will be held on January 18th.
This competition is a one day event and is a LOT of fun. It was the first competition I competed in two years ago. There has been a lot of talk in the gym about this competition, and it sounds like we’ve got about 12-15 people interested in doing this competition. If you’ve ever been interested in doing a competition, but have reservations, this is a perfect first time competition. This is a small local competition and HOPEFULLY, no big-time athletes will be competing (that would just be a cheap shot if you ask me).
If you are interested and don’t have a team yet or are in need of more people for your team, let any coach know and we will help you out or add you to the list of everyone else in the same shoes. We will begin to organize the teams over the weekend and begin to let you know what your team will be next week.
If you already have a team, let us know what your team is so we can take names off the list of those who are interested. You will need to have a Team name, all team members’ names, all t-shirt sizes (for both men and women’s shirts), the gym name you are competing for (CrossFit Boston… obviously, duh), and a gym logo. (I will provide the logo for all teams competing under CrossFit Boston).
Here is a link to register your team.
29 Oct 2013
I just wanted to pass on this video I just watched about opening up your hips. If you frequently have lower back or hip pain, give these drills a shot and see how much better you feel. Remember that you may not see dramatic results immediately, but with continued application of these drills, you will notice a reduction in pain and tightness.
28 Oct 2013
Hey guys! I hope you are all recovered from your Halloween weekend. I mean that’s partially why we train right?… To enjoy our down time…
Anywho… looking at Neal’s post on Friday, it looks like this week is going to be(slightly) soul-crushing. Today’s… don’t even get me started. I’m going to do it, but I can think of other things I’d like to be doing… like anything I’m good at. Haha. But today’s is exactly what I need to do to get better. We’ve all got to remember to work on those things we don’t like to do or aren’t good at (Goats).
That includes those of you who are involved in the Fran Challenge! There are only two movements that you have to get better at… Thrusters and Pull-ups. If you attended the pull-up seminar, you know what you need to be working on to get better. If you weren’t there, what are you doing to get better? When was the last time you worked on them? Every day is another opportunity to be getting better at your weakness. Today’s WOD will help you get more efficient at your Front squats and thus your Thrusters.
That’s all for now.
Oh yeah, and GO SOX!!!!!!
13 Oct 2013
Hey everyone! I just wanted to remind you that we have extended the Fran Challenge sign-up until tomorrow, Tuesday October 15th. The registration has been lowered to $45. Included in the $45 is a t-shirt and a pull-up seminar that will be held next weekend on Sunday. The seminar will be at 11:00 am and will teach you how to get better at pull-ups and what your appropriate scale is. If you would like to attend the seminar, but not participate in the Fran challenge, the cost will be $15 cash at the door (no exceptions). If you have any questions, please ask any of the coaches. Hope you have a week full of PR’s!
16 Sep 2013
Horizontal Pulling. Hearing this, many of us think of ring rows and correlate this movement as a “bad” thing or a scale for pull-ups. First of all, it is DEFINITELY not a “bad” thing. It is a “tough” thing. It’s an appropriate scale for those of us who cannot hang from a bar for very long or get pull-ups with a band (which many of you know I can’t stand). But even if you are more than capable of hangin’ from a pull-up bar and bangin’ out 20 reps, you should still add in some horizontal pulling to your routine. If ring rows are easy for you to get, try doing strict ring rows with your feet elevated. Show me 20 good reps of that, and I would say you don’t need to add this into your training routine. My favorite way to add in horizontal pulling is by adding in barbell rows or Pendlay rows (both very similar, but still… a little different). If you don’t have pull-ups yet, this movement will definitely get you a more stable shoulder girdle and on your way to getting those elusive pull-ups in no time.
The following is a link to a video explaining some technique for some horizontal pulling movements. Check it out. Add some in to your week. Get stronger! That’s why you came to us!
25 Aug 2013
Iron & Grit Athlete of The Month
I can’t think of anytime I have been quite so surprised as when Tina told me that I had be voted athlete of the month here.
Growing up, I was not athletic, not even a little. You know that last person left standing there in gym class when teams are chosen? That was me. My mother couched her boundless encouragement – “If you set your mind on it, you can do anything you want ” with the realistic caveat – “as long as it doesn’t involve anything physical” Outside of grade school gym class, I have never played any sports, organized or not – no softball or tennis, no beach volleyball or ultimate Frisbee.
In my 20s, I lived in NYC’s East Village and commuted each day to work in White Plains. It was the gritty 1980’s New York, the East Village of bodegas and storefront galleries, its burnt out tenements not yet turned into shiny condos.. I loved living there, but the commute was awful: the subways were filthy, the trains often broke down, and the 90-minute trip sometimes took several hours. It was in this incongruous setting of cigarettes and late-night clubs that I discovered exercise, in the form of downtown dance/workout classes. They were great fun –some had live drummers accompanying them, others had DJ mixed tapes with that week’s underground club hits. I’d take classes and lift weights til I could stop gritting my teeth from the stress of my job and commute. Finally, for the first time, I was fit.
Then I moved up to Boston. I kept the habit of working out. I’d go to the gym, bike around town, run a bit, and cross-country ski when there was snow (and I had time – a rare combination with two kids and an academic career). It’s been a pretty exciting life here, with some dramatic ups and downs personally and professionally, but fitness-wise it was mostly steady and dutiful. And, over the years, increasingly boring. I had a routine I’d do at the gym, or I’d run, at a pace that was getting slower and slower and slower. Finding excuses not to workout was getting easier.
I’d heard about Crossfit, and when I turned 50, a bit over a year ago, I decided to join. Though it was rather intimidating, I liked it tremendously from the start. It’s never boring (well, 100 burpees can be kind of boring, but the pain helps distract from that). Not only is every day different, but it’s a constant learning experience, with so much to focus on with each move. What are your shoulders doing? Where is your weight centered? What grip should you use Is the bar on the right path – and why not? The coaches are amazing – I don’t think there has been a single class in which I have not learned something.
The competitive aspect of Crossfit is terrifically motivating, and a fascinating balance between competing with other athletes and with yourself. Part of my surprise at being athlete of the month is that I’m often to be found right there at the bottom of that Wodify screen. But even if I’m among the slowest, it’s often still a victory for me, because it’s better than my last attempt. Perhaps I got in only a few overhead kettlebell swings – but a year ago, I couldn’t do them at all. I’ve gotten stronger in this last year at Crossfit, and I’ve also learned so much about the combination of balance, power and control that makes it possible to move a lot of weight – or yourself – around. I’m still struggling with actually performing much of what I learned and I have a very long list of skills yet to be mastered: kipping pull-ups, double-unders, handstands (handstand push-ups are off in some distant horizon), overhead squats with any significant weight, and many more. Knowing this list will never end is actually very encouraging ; I see that the best athletes have equally long lists – there are always higher weights, more reps, better form that they struggle to achieve.
One of the things I like most at Crossfit is being with people of such wide variety of abilities, each of whom finds their challenge in the day’s workout. The community is incredibly encouraging and motivating. When I think that I’ve done my last thruster, that I could not possibly do another pull-up, I see all around me others who are sweating, struggling – and still going. And I realize that one more is indeed possible.
Thank you all!