02 Apr 2014

040314

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1. Clean – work up to a max double for the day (18 minutes)

2. Handbalancing – 5 minutes to practice walking on your hands

3. 30-20-10 reps for time
Double unders
Knee to elbows

As many of you have seen, the Custom Fit Meals cooler has made its way to CrossFit Boston!  Through this service, we now have access to fresh, never frozen meals made from quality ingredients. 

Here is what you need to know:

Order at CustomFitMeals.com by the midnight Tuesday deadline for meal pick-ups the following week.  There are two pick-ups per week – Mondays during normal business hours and Thursdays during normal business hours.

About Custom Fit Meals:

All meals are prepared in a fully licensed, USDA-certified commercial kitchen by a team of culinary chefs, delivered safely to CrossFit Boston via refrigerated vehicle, and stored on-site in the Custom Fit Meals cooler.  

There are no contracts or commitments.  All orders are placed week to week.

All meals are made from FRESH, unprocessed ingredients.  Gluten-Free, Primal, and Paleo meals are available.

There are 14-15 menu items offered each week and their menus constantly rotate.  Meals are currently sold in increments of 5.

The service is based on Custom Fit Meals’ founder Mike Clay’s personal weight-loss journey.  He lost 100 pounds using this service and a link to his story is shown below:

https://www.customfitmeals.com/fat2fit/changing-lives-through-nutrition

For anyone interested in trying out this service, enter the coupon code boston when placing your order to receive a 10% discount.

Custom Fit Meals’ nutritional philosophy is based on eating real food – fresh, natural food like lean meats, vegetables and fruit. Their meals are comprised of foods that are nutrient-dense, with lots of naturally occurring vitamins and minerals, as opposed to processed foods that have more calories but less nutrition.

Food quality is important to them, as well.  They maintain the highest standard in selecting the foods that go into their meals.  They use only USDA-certified All Natural chicken, grass-fed beef and bison, all natural turkey, and pastured pork.  They source the majority of these proteins and as much of their fresh produce as possible from local sources. 

The CFM program is not a “diet”.  It’s a lifestyle, based on well-balanced nutrition that gives you what you need to maintain strength, energy, activity levels and a healthy body weight. Each meal they serve contains a lean source of protein, a generous helping of nutrient-dense vegetables and/or fruit, natural sources of quality carbohydrates, and healthy fats.

Their meals are designed to help you establish and maintain a healthy metabolism, and allow you to improve your body composition, energy levels, sleep quality, mental attitude and quality of life. They also help to minimize your risk for a whole host of lifestyle diseases and conditions like diabetes, heart attack, stroke and autoimmune disorders.

All of their meals are “clean”, relying on a foundation of fresh, natural ingredients.  All of their meals are gluten-free, and many of them do not contain other potentially inflammatory ingredients like dairy and legumes.  Best of all, while their meals are extremely healthy, they also taste great.  This is due to the high-quality ingredients they use, along with the expertise of their chefs in combining flavors and advanced cooking techniques to create meals with a wide variety of unique flavors and textures.

A large number of their menu items take the next major step, from a nutritional standpoint, and fall into the “paleo” category.  They believe (and we agree) that paleo is the healthiest, cleanest way we can eat.  While eating paleo might not be for everyone, the folks at Custom Fit Meals feel it is an excellent starting point that allows you to truly determine what foods are best suited to you.  By eliminating as many potential inflammatory foods from your diet as possible and seeing the effect this has on your body and wellness, then slowly adding them back in under a controlled setting, the CFM program can help you determine which specific types of food truly are good for you.

We’re excited to offer this service and look forward to helping you meet your nutrition goals.

custom fit

 

01 Apr 2014

040214

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1. “FRAN” – TEST DAY
21-15-9 reps for time of
Thruster, 95/65
Pull ups

2a. 100 Hollow Rocks
2b. Dip supports (top & bottom)

One of our very own, Tolly Taylor, recently authored an article that was featured on The Business Insider.

In a society where online dating is the norm because it’s so hard to meet people, CrossFit provides a ready-made community of people who share your interest in fitness. Through classes, bit-by-bit, you get to know the people at your gym—that’s not to say you’ll get along with or befriend everyone, but chances are you’ll find a group you like. Pretty soon, you’ll find yourself meeting up with people outside of the gym, organizing parties with CrossFit friends, and becoming more and more invested in your gym.

Read more…

Awesome work Tolly!

TollyT

01 Apr 2014

040114

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1. Shoulder Press – 3 x 3 – work up to a heavy 3 and perform a total of 3 sets at this weight. Do not drop

2. AMRAP 15
Row 30 calories
20 Push Press, 75/55
20 OH swings, 32kg/24kg
20 Box Jumps, 24″/20″

3. POST CLASS ABS – 3X10 GHD SIT UPS

31 Mar 2014

ARE YOU TOUGH ENOUGH?

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“Tough Mudder events are hardcore 10-12 mile (18-20 km) obstacle course challenges designed to test your all-around strength, stamina, mental grit and camaraderie. With the most innovative obstacles and over one million participants globally to date, Tough Mudder is the premier obstacle course series in the world.”

-Tough Mudder website

CrossFit Boston has a TEAM registered for the Tough Mudder Race on Sunday, June 1 at Mount Snow in Vermont. Nigel has created the TEAM under CrossFit Boston and there is NO password. This event is about having fun with a group of people you enjoy hanging around with. 

Join the CrossFit Boston TEAM

tough mudder

31 Mar 2014

033114

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1. Heaving Snatch Balance – work up to a heavy single, then drop to 90% of that weight and perform 6 more sets at that weight.

2. EMOM 12
5 Burpees
1 Snatch, 165#/115#

3. POST CLASS ABS – 15 STRICT BACK EXTENSIONS (3-1-3) TEMPO

28 Mar 2014

032914

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1. Run 400m x 5
rest 2:00 between efforts

2. 15-12-9 reps for time
Front squat, 185/125
Push ups

3. Abs – Post class – 3 x 1 minute plank holds with a load on the back

FIRE IT UP! FIRE IT UP!

This is the final week of the 2104 CrossFit Games Open 14.5. What a great workout to finish it off with. Two low skill movements that just require you to have an engine! I love it! I mean I hate it because I am 6’3″ 240 pounds and that is A LOT of mass to move up and down for 84 reps, but hey it is what it is! 

Here is some tips and strategy from Barbell Shrugged:

2014 REEBOK CROSSFIT GAMES REGIONALS

It’s still a little early but our very own Carla B is sitting nicely in 34th for the Northeast Region. She has been busting her butt all year and it is paying off for her. This workout plays to her strengths as she can go and go and go! If you see her in the gym today or over the weekend let her know that you are rooting for her to kill it!

We will be setting up a tent at Regionals for members that wish to head down and cheer. We will keep you posted as the date draws near.

SPRING FLING

This Saturday, tomorrow, beginning at 6pm is our Spring Fling at Daedalus in Harvard Square. The 2014 Transformation Challenge winner will be announced and it will be an opportunity to kick back, celebrate the end of the Open season, and welcome Spring into Boston. Be sure to come on by!

PROGRAMMING

Strength work continues in our programming along with a continued emphasis on strengthening the midline as well. You will notice in this weeks programming there is AB work to be completed on your own outside of the class. Don’t skip it. It is important and it will help you in the WOD and the rest of your training. 

PR Friday is back! Each Friday there will either be a benchmark WOD or we will attempt to PR a lift. Get excited and set your hair on fire!

Saturday – 3/29

1. Run 400m x 5
rest 2:00 between efforts

2. 15-12-9 reps for time
Front squat, 185/125
Push ups

3. Abs – Post class – 3 x 1 minute plank holds with a load on the back

Sunday – 3/30

1. Partner WOD
For time
2000m
10 Handstand push ups
20 Pull ups
40 Squats
60 Double Unders

Both Partners must complete the workout in its entirety. Only one person working at a time and you may alternate in any fashion you wish. Neither partner can move on the next movement until both have completed the preceding movement.

2. Post Class ABS – 20 Ball ups (STRICT)

Monday – 3/31

1. Heaving Snatch Balance – work up to a heavy single, then drop to 90% of that weight and perform 6 more sets at that weight.

2. EMOM 12
5 Burpees
1 Snatch, 165#/115#

3. POST CLASS ABS – 15 STRICT BACK EXTENSIONS (3-1-3) TEMPO

Tuesday – 4/1

1. Shoulder Press – 3 x 3 – work up to a heavy 3 and perform a total of 3 sets at this weight. Do not drop

2. AMRAP 15
Row 30 calories
20 Push Press, 75/55
20 OH swings, 32kg/24kg
20 Box Jumps, 24″/20″

3. POST CLASS ABS – 3X10 GHD SIT UPS

Wednesday – 4/2

1. “FRAN” – TEST DAY
21-15-9 reps for time of
Thruster, 95/65
Pull ups

2a. 100 Hollow Rocks
2b. Dip supports (top & bottom)

Thursday – 4/3

1. Clean – work up to a max double for the day (18 minutes)

2. Handbalancing – 5 minutes to practice walking on your hands

3. 30-20-10 reps for time
Double unders
Knee to elbows

PR Friday – 4/4

1. Back Squat – 4 x 2, work up to a heavy double (attempt a PR if you have it) and then drop down to 90% of that weight and perform 4 sets of 2 reps at that weight.

2. For time
100 Alternating DB Snatch, 60/40
50 Mountain Climbers
25 AbMat sit ups
12 Burpees

21-18-15-12-9-6-3 reps for time of:

Thrusters, 95#/65#
Bar Facing Burpees


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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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