06 Jul 2014

Sunday 070614

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1. Weighted Pull-ups – Work up to AHAP for a single

2. AMRAP 10
10 Burpees
15 Front Squats, 155/105

05 Jul 2014

4th of July WOD on 5th of July

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Just a reminder to be at the gym today at 9am to kick off mobility and warm up for the WOD. We are going to kick off at 9:30AM SHARP!

We are performing Hero WOD “Roy” today. A little about the soldier behind the WOD:

Michael C. Roy enlisted in the Marines just two weeks after the Sept. 11, 2001, terrorist attacks, hoping he could stop al-Qaida and Osama Bin Laden.

“He wanted to protect his country and wanted his children to grow up without war,” said Julie England, a longtime neighbor whose children befriended Roy.

Roy, 25, of North Fort Myers, Fla., was killed by a sniper in Nimroz province, Afghanistan. He graduated from Academy High School in 2001 and was assigned to Camp Lejeune, N.C.

“You couldn’t ask for a better leader as your sergeant,” said Cpl. John Wood, 23, a Marine stationed in Parris Island, S.C., who served under Roy for his first two tours in Iraq. “You couldn’t ask for a better person. If there was anything you needed, he would take care of you.”

Roy’s father, Sgt. Michael Roy of Punta Gorda, Fla., said his son knew from an early age he wanted to serve in the military.

“It was a privilege to serve with him because of his dedication and the way he treated his Marines,” Wood said. “It didn’t matter that he was the same age as us, he was our leader.”

Roy is survived by his wife, Amy, and three young children: Olivia, Mikey and Landon.

source – AP (projects.militarytimes.com)

courtesy: crossfit.com

courtesy: crossfit.com

Roy

Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups

WHAT’S ON TAP

Sunday 7/6

1. Weighted Pull-ups – Work up to AHAP for a single

2. AMRAP 10
10 Burpees
15 Front Squats, 155/105

Monday 7/7

Row 500m
50 Wall Ball Shots
Row 500m

rest 3 minutes

50 Wall Ball Shots
Row 500m
50 Wall Ball Shots

Compare times of circuit 2 to circuit 1. Which was faster?

Tuesday 7/8

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

Wednesday 7/9

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

Thursday 7/10

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

Friday 7/11

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. 

“Roy” 

Five rounds for time of: 
225 pound Deadlift, 15 reps 
20 Box jumps, 24 inch box 
25 Pull-ups

04 Jul 2014

FIRE IT UP! 4TH OF JULY, 2014

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It’s officially summer and the temperature and humidity is making sure that we all know it! Hey did you see that Shannon and Jo are crushing the women’s leaderboard this week with rowing. Jo tied for third and Shannon is the new Queen of the 1K with a 3:34 effort.

OutFREAKINGstanding!!!

It’s great seeing the excitement of progress. It’s what we look for. Why we train so hard. Eat a clean diet (most of the time – wink,wink). Ever doubt its worth it? Get a big PR. Get your name on the leaderboard. You will shout out HELL YEAH!

4th of July

The 4th is my second favorite holiday, Thanksgiving is the BEST. It is the perfect time to get away with friends and family. Grill some great food, have cold adult beverage (lemonade of course!), and just relax a bit. Our schedules get hectic and life moves fast. Take a moment to enjoy it. 

While you are doing so remember why this country is so damn great and what this day signifies. The 4th honors America’s separation from tyranny. It set the stage for what we were to become. Also, remember those that continue to serve today and uphold our traditions and beliefs.

Cheers!

flag

03 Jul 2014

Friday 070414

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CLOSED

I would like to introduce you to Courtney and Shannon. It is only appropriate that they are introduced together as they are ALWAYS together. :-) Seriously, they are roomies and both have different CrossFit stories before joining our family here at CrossFit Boston. Be sure to say hello and introduce yourselves when you see them in class.

These two young ladies are great friends outside of the gym and support each other when here training hard!

These two young ladies are great friends outside of the gym and support each other when here training hard!

COURTNEY S

I started CrossFit in the summer that I moved up here to the Bedford/Burlington area three years ago and instantly fell in love with it.  Being in the military, working out daily was a no brainer, but I definitely phoned it in at various gyms and never got anything out of it. 

 

After some ridiculous workout combining just rowing and bodyweight exercises, I was hooked.  I continued with my original gym until I got sent to South Carolina for six months.  There, my gym became my family since I knew no one else, and it saved me from a long and painful work trip.  While there, I received my Level 1 certification and got offered to teach at my duty station’s base gym when I returned. 

Again, I fell right into a great community of people that became an extension of my family.  I just recently moved again to the Boston proper area, and CFB caught my eye as being a gym with a great sense of community and a “no gimmicks” approach to functional fitness.  I love that I’ve been doing this for three years and I can still leave a sweaty mess having learned something new.  I’m excited to train with the supportive people at CFB!

SHANNON F

September of 2012 I decided to be spontaneous and take a job in Washington state, where I knew close to no one. I had searched for fitness gyms and since it was such a small town there wasn’t much to choose from unless you were willing to travel.

Although Crossfit Yelm was the only gym in town, i fell in love second I was browsing the website. I had scheduled a time to check it out, and when I got there I was so eager to start right away. Everyone there were so forth coming that it became my second home. I was there more than I was anywhere… Because of some setbacks in past I have feared of getting back into any type of fitness, however, crossfit has allowed me to overcome my fears.

Since returning back to the east coast and accepting a position at Boston Children’s Hospital I have been seeking to find a gym that was family oriented and similar to Crossfit Yelm, which hasn’t been easy to find, until dropping into my first class at CFB. I am excited to get to know everyone and start accomplishing my CF goals!

02 Jul 2014

Thursday 070314

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Complete for time

30 Barbell Thruster, 95#/65# 
500m row

rest 10 minutes then

Perform 30 Handstand push-ups (15 min cap)

01 Jul 2014

Wednesday 070214

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After a good warm up on the rower, complete max effort for time:

1000m row

then

3 rounds for time

12 Deadlift, 135/95 
9 Hang Power Clean, 135/95 
6 Shoulder to overhead, 135/95

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30 Jun 2014

Tuesday 070114

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Row 500 meters 
Dumbbell “Thruster” 20 reps 
Pull-ups 20 reps

Rest as needed

Row 500 meters 
Dumbbell “Thruster” 10 reps 
Pull-ups 20 reps

Rest as needed

Row 500 meters 
Dumbbell “Thruster” 5 reps 
Pull-ups 20

1) Challenge – row 1:30, 1:35, then 1:40 500′s and “Thruster” with 45, 60, then 90 pounds, while getting 20 reps each pull-up set?

30 Jun 2014

I Hear Voices…

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“It’s how you handle adversity, not how it affects you. The main thing is never quit, never quit, never quit.” 
– William J. Clinton 
Whether it’s 3 x 800m repeats, Row 5k, or AMRAP 7  Burpees, we have all heard that voice in our head to quit. We have carried the thought of why should I work so hard. It’s easier to do less, stop pushing. You can add your own personal favorites to the list.
 
In the middle of a CrossFit WOD there is almost always a point in time where self doubt may trickle in. Where the pain seems it will never end. Everyone experiences it. Even the “elite” CrossFitters. This is when you build your character, learn to how to handle the valleys. Push through and get it done.
 
I am a big believer that what you do within these walls, carry over to outside of them. You begin developing a “Can do” attitude and it stays with you everywhere in your life. You learn to handle adversity in a more positive fashion and you become overall a more productive human being.
 
As Bill Clinton said above, “never quit, never quit, never quit.”
 
 Ricky501

Ricky “501″ never quit this morning while attacking 80# DB snatches and 30″ box jumps

 

 

 

LAST CALL FOR SHORTS!

Tomorrow morning I am submitting the Pre-Order for CFB board shorts from Via Privé/VPX. If you want to try on a pair at the front desk you may do so, be sure to put your size on the sheet with the shorts.

Via Privé - VPX Men's shorts

Via Privé – VPX Men’s shorts

 

 

 

 

 

 

 

 

 

 


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