14 Jul 2014

Tuesday 071514

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1a. Bench Press – 3 sets x 5 reps @ 80%; tempo 21×2 
1b. Ring Rows (strict) – 3 x 8-12 reps; tempo 3133

2. 2 x 1500m, rest 4 mins between sets

13 Jul 2014

Monday 071414

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1. Deadlift – 3 x 5 reps @ 80%, tempo 21×2

2. For time 
21 Squat Clean, 50% of BW 
21 Push-ups 
15 Squat Clean 
15 Push-ups 
9 Squat Clean 
9 Push-ups

12 Jul 2014

Sunday 071314

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1. EMOM 15 
3 CTB Pull-ups 
5 Thruster, 95#/65#

2. Partner AMRAP 15 
200m run 
max pistols alternating each rep 
400m run 
max box jumps, 24″/20″ (step down) 
800m run 
max wallball shots, 20#/15# 
1600m run 
max push-ups

Both complete the entire work. 1 begins with the run while the other starts with pistols then switch. Keep alternating until 15 minutes are up. If both complete the 1600m run, then start again at the beginning.

12 Jul 2014

Saturday 071214

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1. 2 rounds for quality
15 Back extension
15 Dips

2. AMRAP 8
15 Russian Swings, 32kg/24kg
15 Burpee to a 25# plate

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11 Jul 2014

FIRE IT UP! Friday 7/10/14

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FIRE IT UP! FIRE IT UP!

Hey, the Baystate Games are this coming weekend and there are quite a few of your fellow members competing. So, get out and show your support. The event is held at UMass Boston. The ladies kick off the morning and the men mid morning to afternoon. Here is a list of those competing:

Women Competition Begins @ 9AM:
Sharon Leary
Sophie Hu

Lightweight men Competition Begins @ 12pm:
Sean Theriault
Joe Mathias

Heavyweight men Competition Begins @ 3pm:
“Mobility” Martin Breu
Eric Jonas

I know from experience that this day is always better when there are some others around to support you. If you have some free time on Sunday, get down there and cheer them on!

REBOOT TIME

I am going to be taking some days off with my family to head down to Old Latrobe where my Mother and Sisters reside. My family has yet to meet Zoë and are eager to do so. I am looking forward to taking some time to reboot and recharge the batteries for when we get back. So, if you don’t see me for a few days, don’t freak out. :-)

WHAT’S ON TAP

Saturday 7/12

1. 2 rounds for quality
15 Back extension
15 Dips

2. AMRAP 8
15 Russian Swings, 32kg/24kg
15 Burpee to a 25# plate

Sunday 7/13

1. EMOM 15
3 CTB Pull-ups
5 Thruster, 95#/65#

2. Partner AMRAP 15
200m run
max pistols alternating each rep
400m run
max box jumps, 24″/20″ (step down)
800m run
max wallball shots, 20#/15#
1600m run
max push-ups

Both complete the entire work. 1 begins with the run while the other starts with pistols then switch. Keep alternating until 15 minutes are up. If both complete the 1600m run, then start again at the beginning.

Monday 7/14

1. Deadlift – 3 x 5 reps @ 80%, tempo 21×2

2. For time
21 Squat Clean, 50% of BW
21 Push-ups
15 Squat Clean
15 Push-ups
9 Squat Clean
9 Push-ups

Tuesday 7/15

1a. Bench Press – 3 sets x 5 reps @ 80%; tempo 21×2
1b. Ring Rows (strict) – 3 x 8-12 reps; tempo 3133

2. 2 x 1500m, rest 4 mins between sets

Wednesday 7/16

Complete 5 rounds for time

1000m row
15 Thrusters, 75/55
15 Burpees

Thursday 7/17

1. Perform three rounds of this couplet for time.

Deadlift body weight 15 reps
Run 250 meters

2a. Seated DB Press, 3 sets x 8-10 reps moderate weight; 21×1
2b. Weighted Pull-up cluster, 3 sets x 1.1.1.1, 21×1

The pull-ups are strict. Perform one rep drop off for a one count then repeat 3 more times.

Friday 7/18

Tier 1 Fitness Rating Test

400m med ball run
Max Pull-ups
Max Push-ups
Max Sit-ups (1 minute)
Tabata Squats

Saturday 7/19

1. EMOM 12 – women 4 snatch/men 2 Snatch @ 75%

2. Row :30/:30 – 20 rounds
:30 @ 90% take 7-10 seconds off your 500m pace
:30 rest

Hold the pace for all 20 rounds

 

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10 Jul 2014

Friday 071114

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Clean and Jerk 21-15-12-9-6-3 and 1 reps.

Notes:

1) Add weight to each set. Rest two minutes between sets. 
2) Total loads for all 7 sets. 
3) No rest on ground during sets. Touch and go at ground.

09 Jul 2014

Thursday 071014

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Tabata Pull-ups 
Tabata Dips 
Tabata Pull-ups 
Tabata Dips

Notes:

1) Reminder: The Tabata Interval is 20 secs on/ 10 secs off repeated 8 
times. 
2) Rest 2 minutes between each Tabata Interval. 
3) On the first of the pull-up and first of the dip efforts don’t dismount 
the bar(s) for the duration of each 20 second interval. 
4) On the second pull-up and second dip efforts it is OK to dismount the 
bar(s) before the interval concludes (ahead of the 10 second rest). 
5) Add up total for each interval

08 Jul 2014

Wednesday 070914

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1. 2 rounds for quality 
30 Strict Push-ups 
10-15 Glute ham raises

2. 2 Rounds for time 
Row 500m 
15 Sumo deadlift high pull, 50% of BW 
Row 500m 
15 Barbell thruster, 50% of BW

Aim for 1:40/2:10 pace on the 500m

I would like to introduce Jen Burtt to our coaching ranks. Jen is a new Apprentice Coach here at CrossFit Boston. She has a ton of experience in coaching as she has been in the field for some time now. She holds a CF-L1 certificate as well as specialty certificates in CrossFit Mobility and CrossFit Endurance/Running. In 2011 she graduated from the National Personal Training Institute.

Here is Jen’s Story.

Athletics has played a significant role throughout my life.  As a 3-sport Varsity athlete, I was able to demonstrate leadership ability as Captain of my high school field hockey, basketball and softball teams.  I received the “Contributed Most to Athletics Award” my senior year, 2004.  I played ASA softball for 7 consecutive seasons and as Captain my team qualified and competed in National Championship tournaments in Atlanta, GA (1999) and Midland, TX (2002).

I thrive on pushing myself to achieve my personal best, which is what I encourage those around me to do every day. I’ve competed in two CrossFit competitions:  the first was in June 2011 in the scaled division, placing 20th out of 59 women; the second was in September, 2012, where I placed 36th out of 100 in the RX women division in The Garage Games at CFNE.  I plan to continue competing.

Prior to joining the CrossFit family, I worked in the cosmetology profession for 5 years as a Board Certified Hair Stylist and Nail Technician in the State of MA.  In July of 2010, I experienced a life-changing event. I was a passenger in a multi-rollover auto accident in which I sustained life-threatening injuries.  Through the grace of God, I survived. My faith and willingness to overcome the mental and physical obstacles that I suffered gave me the drive and determination I needed to recover.  After months of rehabilitation and physical therapy, I joined CrossFit.  It is through CrossFit that I was able to regain my core and full-body strength as well as my athleticism.

When asked about the accident I always have to pause so that those asking will understand my response.  To make a long story short, I am blessed.  I was saved by God and by all of the wonderful people who kept me alive in my most delicate hours.  I was told so many times by my family, friends and doctor the details surrounding my accident and recovery; yet, I have no actual memory of any of it.  All I have are the scars on my body and the ever-lasting effects of a traumatic brain injury.  It’s strange because I don’t feel like it even happened to me but the evidence is there.  That’s how I know I was blessed, because now I am physically, mentally and spiritually stronger than before.  I took every opportunity I had to gain the strength I needed to become who I am today and what I am meant to be.  My mother and father could tell stories of my recovery – how from the moment I was awake and aware of my situation that I was driven more than ever to recover, how I listened to my doctors’ advice but listened to my body more.    

While in the midst of my recovery I decided I no longer wanted to be a hairstylist.  I always had a passion for physical fitness so naturally it seemed to be the best path to follow.  I became re-energized about my future and made the decision to become a personal trainer.  I have more passion for this career because I feel like my personal experience inspires others to be better, to be healthier and to appreciate life.

After a whirlwind of battles, I’m on the journey to travel again, to pick my spirit back up, to work hard every day and to not worry about tomorrow. I’m seeking positive thoughts, positive people and a place to go that I can call home, the CrossFit community. I love what I do so for all the love that I have I give all that I can and then some.

I am where I am today because I knew that the only way I could take back my life was to focus on improving the quality of my life. After being in a wheelchair, not being able to walk, I made the decision to get up and put my feet on the floor.  I made myself walk, run, sprint harder and further.  Now I am stronger and wiser than I ever was before.  This accident was life changing, because if not for it I would not have had the courage to follow my heart. I can tell you this:  it was not easy and it was heart breaking at some points but what doesn’t kill you makes you stronger!

I can honestly say now that not working or training consistently in a CrossFit gym recently has changed the quality of my life. With that being said, I am very happy with the steps I have taken to be where I am right now. I know that getting my feet back into the CrossFit community will help my overall happiness and sanity. It balances my inner strength mentally, soulfully and physically. I do live my life through my heart and soul. I live for the best for all, for everyone, not just myself. It makes me happy to give the joy that I have and feel everyday. I give my entire heart to what I really want. Whether it is a competitive time for Fran, or building strength for a Clean & Jerk or a Power Snatch; whatever it is my heart thrives for, I just give it all I have and I will achieve it. It might not happen tomorrow, next week or maybe next month but it will happen. What you give is what you get. 

That is how I live and that is what I give. I believe within and know that this community will never leave us stranded. It is a strong, powerful, and passionate family.

I never want to be satisfied with my achievements. I never want my family, friends or the CrossFit community to be satisfied either.

Mighty Mouse - aka Coach Jen

Mighty Mouse – aka Coach Jen

 

07 Jul 2014

Tuesday 070814

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1. Barbell Forward Lunge 3RM; taken from the rack in the front rack, 
perform 3 lunges each leg

2. 50 Hollow Rocks

3. 3 rounds for time 
Run 200m 
20 OH Walking lunges, 45#/25# 
12 Toe 2 Bar


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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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