31 Dec 2013
Happy New Years to all members of the CrossFit Boston community from our Team. We really appreciate everything everyone has done this year and your continued support and belief in our product we deliver day in and day out. CrossFit is great, but the true magic is in the community and that is nothing without you.
Reflections and Resolutions
There was quite a lot that happened in 2013. Some good. Some bad. Some great!
CrossFit Boston went through a philosophical shift in that we reintroduced a more stringent entry process for those interested in joining the gym with our Fundamentals Training Program. After 5 months, though it is still a continual work in progress, it has been a great success. Our new clients are joining the group classes with a better understanding of what CrossFit is, a better grasp of the movements, and achieving their goals faster than I have experienced in my 9+ years of coaching CrossFit.
The gym has received a facelift and we will continue to do so. My commitment to you all is to begin replacing out bumpers that have seen better days, especially the 25# plates. I am also planning to replace/add to the bars used in oly as well.
We have had more members participating in local competitions than any previous year and that is exciting to see. As all of us coaches have written before, your training will become more focused and consistent when you have something to train for. Get after it!
On a personal note, I am looking forward the transformation challenge to reorient myself and my training. The last quarter of the year was not my best for many reasons but now is the time to shed new skin and hit the ground running. My family is in our new home and we are awaiting the arrival of our new daughter this first month of 2014. This year will be a great year!
What do you have planned for yourself this year? Where do you see your greatest opportunities to improve your fitness? What challenges do you still need to overcome? Post your thoughts to comments.
We are closing today at 5:30pm and will re open on Thursday morning for the 6am class. Thursday and Friday are normal class schedules. Saturday there are NO classes, only the HEATS for the Transformation Challenge. There will still be Open Gym and Weightlifting. Sunday is normal and Monday on we are regular again.
Tuesday 12/31 – 6, 7, 12p, 4:30p
Wednesday 1/1 – CLOSED
Thursday 1/2 – Normal Schedule
Friday 1/3 – Normal Schedule
Saturday 1/4 – NO CLASSES (Transformation Challenge HEATS only – SOLD OUT NO EXTRA SPACES AVAILABLE)
Sunday 1/5 – Normal Schedule
1. Back Squat 7×1
2. AMRAP 15
10 deadlift, 185/125
30 double unders
1. AMRAP 3 x 3
6 push press, 115/75
6 box jumps, 20″
2. 2 Position Snatch – (High hang & Mid hang) – 7×2
1. Deadlift – 7×2
30 bear complexes for time, 95/65
1/4 – Transformation Challenge WOD
30 Dec 2013
CLASSES: 6am, 7am, 12pm, & 4:30pm only
1. Back Squat – 7×1
2. AMRAP 15
5 Handstand push ups
10 Deadlift, 185/125
30 Double Unders
29 Dec 2013
1. EMOM 12 - 2 Power Clean AHAP
2. Complete 3 rounds for time and max reps
Max Unbroken Pull ups
28 Dec 2013
With a continuously running clock, complete as many reps as possible in teams of 2 alternating every rep for the following 1 minute circuits. Rest 1 minute after the five circuits and repeat for 3 rounds. Score total reps.
Squat Clean, 135/95
Box jump, 24/20
Push Press, 115/75
27 Dec 2013
1. Thruster – 7×2
2. 4 rounds for time
10 KB snatch (5 each), 24kg/16kg
15 Pull ups
20 Walking lunges (10 each)
25 AbMat sit ups
30 Double unders
24 Dec 2013
Hey everyone this Wednesday, Christmas Day there will be one workout at CrossFit Boston at 10am. Obviously everyone will be welcome to come in and celebrate together however in addition I will be dedicating the workout to Gil Welch. This is a man who went out of his way when I was a boy to make me part of his family and whom I always remember for his incredible work ethic, loyalty and kindness. Over the last two years he has overcome stage 4 Hodgkin’s Lymphoma, lung cancer, a brain tumor and now kidney cancer. His family will be responsible for a large deductible at the beginning of the year in order to continue to provide him the care he needs. Donations are not required but they are appreciated. -Coach Jason
Gil’s Facebook Page https://www.facebook.com/gilsfight
Gil’s Go Fund Me Page http://www.gofundme.com/fightwithgil
22 Dec 2013
1. Press – 7×1
2. 6 Rounds each for time
15 Push ups
15 Pull ups
Rest :30 after each round
22 Dec 2013
1. Front Squat – 5×2
2. Partner AMRAP 20
7 Handstand push ups
14 Pistols (5 each leg)
21 GHD sit ups
One person works at a time and the team alternates who is working each round.
21 Dec 2013
1. Complete 20 rounds for max reps
30 seconds of thrusters, 115/75
30 seconds of rest
2. Gymnastic skills
In 5 minutes accumulate as much time in a handstand as possible. Beginners may use a wall for support.