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You can still volunteer to help set up, judge, and clean up, though! Do so HERE. Thanks!

Peace and bacon grease,
Mickey

19 Jan 2015

Focus and Throwdown WODs

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One of our members, Ollie C. (aka Pencilneck Jr.) was recently featured in the Globe! Read the article about how he approaches diving and then watch his focus as he prepares for and executes a beautiful dive.

IMG_4613

Next, watch this 14-minute video on why it exercise may be harder for some than for others:

https://www.ted.com/talks/emily_balcetis_why_some_people_find_exercise_harder_than_others#t-503722

If you skipped ahead without watching the video, one of the speaker’s central points is that focusing on the exercise at hand makes it easier to accomplish more in less time. On the days that your mind is wandering at the gym, doesn’t it always feel as though the weights are heavier and it’s harder to maintain proper form? On the days that you’re dialed in, doesn’t it always feel as though the weights are a little lighter and it’s easier to keep the midline tight? For the rest of the month, I’d like everyone to focus on the work at hand for the hour that you are in the gym. Let’s see if Dr. Balcetis is right or wrong!

Peace and bacon grease,

Mickey

P.S. Afternoon Tea will be next held on Sunday, February 1st at 3 PM. This earlier time is sponsored by SuperBowl XLIX.

P.P.S. Here are the two of the WODs that we will be doing at the throwdown on January 31st from 10AM-1PM:

 
WOD #1: But I Haven’t Been Practicing My Double-Unders!

AMRAP 5

Buy-In: Unbroken double-unders each partner 30 Rx/5 scaled

THEN

AMRAP

Burpee-box jumps 20″ Rx/step-ups permitted scaled

 

1. Athletes may work at the same time on the double-unders but may not progress on to the burpee-box jumps until both partners have completed their double-unders

2. Double-unders nested within single-unders ARE permitted

3. Both athletes must complete their double-unders UNBROKEN (for scaled, if rope stops, rep is broken) before moving on to burpee-box-jumps

4. One athlete works at a time

5. Score will be number of burpee-box jumps performed

 

11.5

AMRAP 20

Partition reps as desired, one partner works at a time.

5 Power cleans (145lbs / 100lbs) (89 lbs / 55 lbs)
10 Toes to bar
15 Wall balls (20lbs to 10’ target / 15 lbs to a 9’ target) 

It will be $20 and you will be splitting a four-person platter from Soul Fire. If you would like in, please bring $20 cash and email me at mickeyg [at] crossfitboston [dot] com. Thanks!

12 Jan 2015

Whole Life Challenge Potluck

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Just a quick hit for tonight to share Tuesday’s WOD and a note from member, Natalie K., who has a great idea to help support our Whole Life Challenge efforts. Also, be sure to attend the WLC kickoff this Saturday at 8 AM! From what I understand, there WILL BE regularly scheduled classes with the WLC prelim WODs starting at 8 AM, with heats of 12 athletes performing every 15 minutes. Speaking of food, there has been a request to have Soul Fire delivered to the gym this Friday for the townhall meeting. We will be getting the “Serves 4 Souls” combos and it will cost $20 per person, tax and tip included. Please comment below if you want in on this action and please bring cash!

WOD for Tuesday, January 11th 2015

1. DU’s – 5 min

2. Back Squat 3RM

3a. Back Squat 3×3 @ 90%

3b. Glute Ham Raises 3×8-10

4. 6 Rounds for time

1 min ME WB’s (20/14#)

Rest 90s.

 

Peace and bacon grease,
Mickey

 

From Natalie K.:

 

Hi guys!

 
If you will be participating in the whole life challenge and are interested in a weekly potluck get-together to share food, recipes and be social without going out to a restaurant, let me know.  We are thinking that 3 or 4 people could volunteer each week to cook dinner and share with the rest of us.  That way we rotate cooking responsibilities and get to try some new dishes.  Depending on how many people are interested, we could take turns hosting or do it in the lounge room at CFB.  So far, people have shown interest in Sunday night dinners.  
 
If this is something you want to do, please email me (Natalie) at nkallwass [at] gmail [dot] com and let me know what day(s) work for you.
 
Looking forward to dining with you!
 
Nat
06 Jan 2015

Pre-Warmup Warmups?

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Hey Guys! Welcome to January, aka, Mike Gillette’s HOUSE OF PAIN! I kid, but as you may have noticed over the last few days, there is A LOT to cover in each of Coach Mike’s programmed classes. One thing we discussed was asking members to hop on a bike or a rower for four minutes as a pre-warmup warmup, which would allow us a little more time to cover the intended programming. What do we think about this? Let’s discuss!

Also. Sign up for the throwdown or I will maul you in mid-air like this lioness hunting an antelope:

https://www.youtube.com/watch?v=XcEFTGb_ZR0

Peace and bacon grease,

Mickey

FYI: While our address is technically 100 Holton Street, our doors are actually located on a side street that is accessible from Everett Street. Check out the above picture for details!

I get it. You have friends at the gym and you want to throw down with them against other teams, who are also probably friends. The last throwdown was a stunning success, matched only by the successes of those who have participated in Coach Mike’s strength program. We’re having our next throwdown on Saturday, January 31st from 10-1. We will have two-person male-female teams and will have both scaled and Rx divisions. We may have prizes, we may not, but THERE WILL BE BRAGGING RIGHTS! Last time, I did my best to break up marriages and have people partner with some new faces. There was much belly-aching and crying and in the end, Carolyn B. ended up winning all the marbles because she was flexible enough to take on the various randos who ended up being her partner for any given WOD. But yes, this time around you get to choose your own damned partner. Make it so and SIGN UP HERE. The goal is to get twenty teams this time around, so get cracking!

 

Peace and bacon grease,

Mickey

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What a weekend! First of all, a huge THANK YOU to everyone who made it out to Tasty Burger, Daedalus, and the Hong Kong on a fairly gross Saturday night. It was really great to see all of you in your street clothes and even greater having a little extracurricular fun with you. An even BIGGER thanks goes out to to Neal, without whom the night would have been impossible. It’s truly been an honor to work with such a great team and membership at CFB. Rather than talk at length about our upcoming move (there’s some blah blah blah paperwork that has been completed and some other blah blah blah paperwork that is hasn’t been completed), and talk about our next Team Throwdown (save the date: Saturday, January 31st!), I’d like to share with you a little piece I would like to call:

CFB Holiday Party by the numbers:

Number of burgers consumed at Tasty Burger pre-party: 6

Number of attendees: 50-ish at Daedalus

Number of backless dresses: 2

Number of first-time stiletto wearers: 1+?

Number of bottles of bubbly consumed: 16

Number of Old Fashions fashioned: 30+

Number of cherries in Coach Mike’s drinks: 9

Number of dessert plates devoured: 16

Number of toasts given: 0

Number of times Jobert filled my bubbly glass: probably 9

Number of people who made the trek to the Hong Kong: 20-ish

Number of pupu platters demolished: 2 (plus 1/2, if you include the leftovers that Natalie scored from some new friends)

Number of scorpion bowls sucked down: 6, though I’m a little fuzzy on this one…

Number of minutes we waited until the third floor opened: about 40

Number of coats we fit on one hook on the coat rack on the second floor: 12

Number of randos that wanted to join our crew: at least one

Number of times we dropped it to the floor: 21

Number of times we turned down for what: 15

Number of times we put our hands up for Detroit: 9

Number of panda dogs in attendance: 1

Number of members I went home with: 1

Number of members who showed up on Sunday morning: 15

Number of members who showed up to Afternoon Tea on Sunday afternoon: 5

Number of ciders consumed post-Afternoon Tea: 2

Number of beautiful CFB ladies in the house: too many to count

Number of people who I should credit for photos used in this post: At least two (Judith and Shannon), but I think one more — sorry for forgetting!

 

 

That is all. Thugs and kisses. Peace and bacon grease!

Mickey

Hey guys! Our annual holiday party is happening this Saturday at 6 PM at Daedalus (45.5 Mount Auburn Street, just outside of Harvard Square). It looks like we’re going to have about fifty people so it’s bound to be a great time. I’ve been getting lots of questions/hearing lots of chatter about what people will be wearing and guidance is “smart casual” and dressier. NB: I *did* hear a rumor that Coach Jen may be going backless that night…

There will be a pre-party at Tasty Burger (40 JFK Street, Harvard Square) at 5 PM. The plan is to pop in, grab a quick bite and then head on over to Daedalus by 6 PM. After enjoying some bubbles and sweets at Daedalus, the plan is to head to the Hong Kong, where the floors will be sticky and dancing will be dirty. Need I say more? Oh, please do declare your intentions HERE. In addition to the folks on the FB event, we’re expecting:

Pencilneck +1

Santa Claus

FB-official couples

Thor+1

Audrey +1

FB-unofficial couples

Natalie

Chau’s +1

Meatball +1

Linh

Paul Walker

 

Finally, we’re doing afternoon tea again on Sunday, December 7th at 4 PM. Last time we did Linda and this time, who knows? Maybe if we play our cards right, we’ll get some female representation… #TheBestThingsInLifeAreTea

 

Peace and bacon grease,

Mickey

25 Nov 2014

Turkey TWOD this Friday at 10 AM!

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Hmm, “Turkey TWOD” may be redundant, but in this season of excess, I’m sticking with it! Here is the TWOD for Friday:

 

1. “Hulk Salad” (modified)

8 minutes to establish max weight without removing hands from the bar:

2 Cleans (first from ground, second from hang; can be squat cleans, but they don’t count toward front squats)

2 Front Squats

2 Shoulder to Overhead

 

Rest 8 minutes, score is pounds successfully complexed.

 

2. “Super 88″ 

8 Rounds for Time (14 minute cap)

8 calorie row

8 Burpee box-jumps

 

Rest 8 minutes, score is reps completed plus 5 reps for every FULL minute under the cap.

 

3. “TB12″

AMRAP 12

1 HSPU or accumulate 15s in handstand hold

5 pull-ups

8 ball slams

3 push-ups

 

Score is total reps.

 

PHEW!

 

Peace and bacon grease!

Mickey

 

P.S. I can’t remember who I had this discussion with, but in 2013, Maroon 5 “became the third most-played artist on Top 40 Mainstream radio,” based on Clear Channel owned Mediabase, becoming one of the most successful acts of Interscope Records.[114]


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