Blog Archive

Home
Author Archive: Neal Thompson
Page 20
03 Nov 2013

To Rx or Not to Rx

By There are no tags 2 comments

I was reading this article here.  I find it VERY interesting and I agree with it totally.  I can totally understand and relate to the desire to complete the WOD as Rx’d but is it in your best interests?  What is the cost of doing so?  Tell me your thoughts and experiences?

02 Nov 2013

110313

By There are no tags 1 comments

The Box is closed today for the CrossFit Level 1 Seminar.

02 Nov 2013

110213

By There are no tags 1 comments

The Box is closed this weekend for the CrossFit Level 1 Seminar.

01 Nov 2013

FIRE IT UP FRIDAY! 11/1/13

By There are no tags 2 comments

FIRE IT UP!  FIRE IT UP!

It’s been a great week of training here at CrossFit Boston.  It all started last Saturday with the Master’s Competition at CrossFit New England.  CFB had a great turnout to cheer on our 6 competitors of the “Geezer Squad”, I say that with complete admiration, and the energy definitely carried over into this week.  What was your favorite day this week?  Your least favorite?

I can definitely see vast improvement in everyones olympic lifts and heard quite a few mentioning how sore your body was after the weighted pull-ups.  This is great feedback to us coaches in that it tells us what you all need to keep developing into a better CrossFit Athlete.  

You are all CrossFit Athletes.  Whether you choose to participate in the Sport of Fitness or if you utilize CrossFit for outside endeavors, our goal is to improve your performance in what ever you fancy.

Gym CLOSED This Weekend

Reminder that the Box will be closed this weekend while we host the CrossFit Level 1 Cert.  On Saturday members can join Reebok CrossFit One in Canton, MA for the Barbell for Boobs event/fundraiser.  It is sure to be a good time and an opportunity to meet another top notch CrossFit community.

What’s On Tap

This week’s programming will get back to the barbell for strength work.  Only Beginner and Intermediate athletes will continue working up to straight sets across for the lifts.  Advanced lifters will only work up to the last set being the heaviest.  The MetCon’s will be focusing on classic CrossFit style.  Simple couplets and triplets.  This simplicity should allow each of you to work at a super high intensity.

The skill this week will be to keep working on toe 2 bar.  You will see it on Wednesday with a strong focus post WOD.  Additionally we will be programming it in our warm ups.  Focus on developing the kip swing to the kip swing with straight leg raise to the full movement.

Saturday – 11/2
CLOSED FOR LEVEL 1 CERT

Sunday – 11/3
CLOSED FOR LEVEL 1 CERT

Monday – 11/4
1. Deadlift – 3×8
B/I – Straight sets
A – work up to 1 heavy set of eight

2. 5 rounds for time
300m row
15 Push press, 115#/75#

Tuesday – 11/5
1. Complete reps of 21-15-9 for time
Overhead swings, 32kg/24kg
Pull-ups

2. EMOM 15
2 Snatch @ 80%+

Wednesday – 11/6
1. Complete reps of 15-10-5 (15 minute cap)
135/95 pound Power clean
135/95 pound Lunges
135/95 Thruster

2. 10 rounds for quality
Unbroken toe 2 bar (10 max)
1 rope climb

Thursday – 11/7
1. Back squat – 3×8
B/I – straight sets
A – work up to a heavy set of 8

2. AMRAP 10
10 Box Jumps, 24″/20″
Run 200m

Friday – 11/8
1. Clean & Jerk – 7×1

2. “Cindy” – AMRAP 20
5 Pull ups
10 Push ups
15 Squats

Saturday – 11/9
1. 10 minutes Handstand walk – max distance

2. For time
Row 1k
30 Snatch, 135#/95#
Row 1k

31 Oct 2013

110113

By There are no tags 1 comments

1. Run 800m – max effort

2. Row 2000m – max effort

3. Weighted dips
2-2-2-2-2-2-2 (AHAP)

30 Oct 2013

103113 – Happy Halloween

By There are no tags 0 comments

1. For time
100 double unders
15 Power snatch, 115/75
80 double unders
20 Power snatch, 95/65
60 double unders
25 Power snatch, 75/55
40 double unders

2. Jerk – 7×1

29 Oct 2013

103013

By There are no tags 0 comments

1. Front Squat – 3×8
Beg/Int – straight sets
Adv – ascending

2. AMRAP 20
15 Wallball shots, 20/14
15 GH sit ups

28 Oct 2013

102913

By There are no tags 0 comments

1. Complete reps of 21-15-9 for time
Row (calories)
Dips
DB Snatch (alternating each time), 55/35

2. Weighted pull-ups
2-2-2-2-2-2-2 (AHAP)

27 Oct 2013

102813

By There are no tags 0 comments

1. EMOM 15

2 TnGo Squat clean 225/155

2. AMRAP 7
10 Deadlift, 135/95
10 Shoulder to overhead, 135/95
10 Toe 2 Bar

26 Oct 2013

102713

By There are no tags 1 comments

1. Teams of two 
10 minutes to find a max squat clean for the day

Score is the sum of each

2. Same Team of Two
“Death by Pull-ups”
With a continuously running clock.  Athlete one performs 1 pull-up followed by the second athlete for the first minute.  On the second minute, athlete 1 performs 2 pull-ups followed by athlete 2.  This continues as long as both athletes can perform the number of reps within the corresponding minute.

3. For time
6 x 500m Relay Run (each athlete performs 3 x500m alternating)


1 17 18 19 20 21 22 23 30
Athlete of the Month

  • David Kemp

    IMG_1731

    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

    IMG_1397

    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 […]

Find Us on Facebook