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500m Row … that’s not that far…or is it?

 

Stan SnatchWell done on that rowing wod earlier this week.  With a ton of push ups and power cleans thrown in it’s amazing how challenging even 500m on the erg can get.  Everyone hit it hard and that solid work will definitely pay off.

 

I’ve been talking with a member who has been finishing up her yoga certification and we’d like to know if there is any interest in taking a yoga class either pre or post wod once a week.  Thoughts?

 

I personally love yoga for it’s focus on breathing and stretching while holding strong poses.  If you’d like to get in on some yoga with me once a week please shoot me an email or comment below with your interest.  If we can get enough interest to make it a weekly or monthly session then we’ll get it going. – [email protected]

 

Also, Welcome Stan!  Stan is graduating with Fight Gone Bad this week and will be joining you in group classes next week.  He’s a solid guy from Florida – Go Gators! – who is excited to throw down with you guys.  Be sure to give him a high five next time you see him.

 

Who are you and what are you about?Stan TGU1
 
My name is Stanley Ng, and I’m a South Florida native now in graduate school at BU for mechanical engineering. One of my passions lies in science and cosmology, and I hope to have a hand in answering the many questions of the Universe in my career. I’m also a violinist, so music has been a huge part of my life since I was young. Unfortunately, I was never very active as a kid or as a teenager. It wasn’t until my first year as an undergraduate that I began to consider being physically active. That was short-lived, and my four undergraduate years were spent pulling all-nighters and eating fast food, or whatever food was available. I knew nothing about nutrition. Fast forward to the start of graduate school, and I refused to let myself remain what I was: a skinny-fat 150-lb. guy in his early twenties with zero physical ability. I began weightlifting two years ago in February of 2012, and have been able to gain about 25 pounds. Now, I love being in the gym and being active, pushing myself, and discovering every day what I’m made of.
 
Why did you join CrossFit Boston?
 
Recently, I started to feel “stuck” in my fitness, and I felt I needed something different. I was getting bored with my routines, and I felt that I was unbalanced in many ways and needed some solid direction. That’s when I considered, and thereafter joined, CrossFit Boston. I also don’t have much of a fitness community that I can share this lifestyle with, so it’s my hope that CrossFit Boston can provide that.
 
What are you getting out of the Private Training?Stan TGU2
 
Private training has been able to isolate my instabilities and weaknesses and is teaching me how to address them. I’ve also been getting excellent training on the olympic lifts, which I’ve been interested in learning for some time. Finally, I’ve been taught valuable mobility techniques, as well as proper form on these major lifts. Pat has been an excellent trainer, and I appreciate his patience and his obvious dedication to every one of his clients.
 
What are some of your goals for this year?
 
I’d like to become well-versed in the olympic lifts and the many exercises of CrossFit. I’d also like to increase my endurance and work capacity and just be better every single day. I’m looking forward to making small day-to-day improvements, and learning from the many CrossFitters I hope to meet.
 
What are you looking forward to once you graduate to group classes?
 
I’m looking forward to the environment, people, and the many things I’ll come to learn. As others motivate me, I hope I can become motivation for others as well. I can’t wait to be around a group of people I can share this lifestyle with.

Joe Z. OHSHey CFB!  How was that snow yesterday?  Ridiculous!  Anyways, props to the morning crew who had to do burpees instead of running due to the flood on the street and winter conditions.

 

Who’s ready to setup a Free Private Training Session?  I’ve already heard from a few of you and I can’t wait to help everyone set some goals and start attacking them.  Remember, you can join any coaches team in the gym.  It’s up to you if you’d like more personalized feedback and help in reaching your goals.  All you have to do is schedule a one-on-one session with a coach and you are on his team.   Let me know how I can help you and let’s get after it! – email me at [email protected] to setup a session to join the CFB Renegades.

 

Speaking of Renegades!  Welcome Joe Z. to group classes!  Joe is completing his graduation WOD, Fight Gone Bad, this week and he can’t wait to mix it up with all of you.  Here’s a little bit about him and why he’s joining CFB!

 

Joe Z. Foam RollWho are you and what are you about? My name is Joe Zarrella, and I’m a senior at Harvard College. I was a Varsity Diver for 4 years until finishing up my career in March, but I have been a lifelong athlete. I’m studying Government, and I’m excited to be joining the Teach For America corps for the next two years in Denver, CO as an elementary school teacher.
 
Why did you join CrossFit Boston? After I finished my final collegiate season in March, I immediately wanted to get back into the gym. I’m motivated by nature, but CrossFit’s philosophy was especially appealing to me. Not only do I want to work out, but I want to know how to work out most efficiently and effectively. I was looking for something that I can continue to do the rest of my life, and that’s why CrossFit Boston was a great fit for me.
 
What are you getting out of the Private Training? In Private Training, I have learned a number of movements that were completely new to me. But more importantly, I really was able to hone in on the movements I was familiar with but have to work on and improve. I’ve noticed that a lot of the movements I’ve learned apply to everyday activities outside the gym. The Private Training has really pushed me to find my limits, and I’m excited to graduate to group classes!
 
What are some of your goals for this year? Because I’m moving to Denver, my goals are to become acclimated to the Crossfit gym in Colorado. I want to attend workouts regularly and really start to build up my stamina and strength as an athlete. Another goal is to improve my nutrition and be more aware of what I’m putting into my body so that I can get the most out of my hard work.
 
What are you looking forward to once you graduate to group classes? As a lifelong athlete, I love team environments. I’m really looking forward to being in the gym with a group of athletes all pushing each other and working towards the same universal goals of CrossFit!

Who’s ready for the Town Hall Meeting tomorrow at 6:30pm?Bob and Coach Pat at CRASH-B 2014

 

Just wanted to give a quick shout out to new member Bob E. for making the CRI Comp Team!  Bob has been working hard all winter and has been loving every class at CrossFit Boston.  You’ll usually catch him at 6am or 7am on Tuesday and Thursday, because he is now officially rowing on the Men’s Comp. Team at CRI on Monday, Wednesday, and Friday.  Keep up the awesome work Bob and represent!

 

A big thing that Bob has learned and started to focus on to make improvements in his rowing and lifting is mobility!  If you’re in need of more mobility knowledge and practice, come join us for Mobility Wednesdays every week at 6:30pm.  Kapil took everyone through hamstring mobility for deadlifts yesterday.  Who’s joining us next week?

 

 

RR Workshop at NAVSTA NewportLast but not least, I wanted to share some pictures from the Rowing Workshop that I put on for the Newport Naval Base yesterday.  You didn’t see me in the gym because I traveled down to Newport, RI to host a Renegade Rowing Workshop for members of the NAVSTA Newport Gym.  We had a blast learning to squat, row, and race with a Partner 2k Relay.  If you’re interested in rowing on the water with the Renegade Rowing Team - sign up here and shoot me an email – [email protected]

 

See you in the Gym!

Coach PatRR Workshop at Newport Navy Base

 

Kapil demoing Test/Retest

Kapil demoing Test/Retest

How’s the week going?  Excited to be over the hump?

 

I hope you all enjoyed that last wod of the Open.  I usually look forward to burpees, but I can’t say I ever want to do burpees and thrusters ever again.  Congrats to Carla for crushing “14.5″ and showing us all the Geriatric Burpee.  If you want to learn, just challenge her to some burpees!  She’s going to need all of our support in preparation for Regionals!  Let’s keep hitting it hard and push each other to get better.

 

Speaking of making yourself better… the CrossFit Boston Renegades hosted a Mobility Session with HBS Member Kapil Khimdas on Saturday.  We had a blast learning about the proper way to use mobility in relation to every day class as well as using a partner to inflict the right amount of pain.  Here’s a quick recap of what we learned:

 

Chris hitting a Posterior Chain Floss

Chris hitting a Posterior Chain Floss

1. Test and Retest – Use a friend to test the range of motion at a joint or try a couple of squats, deadlifts, or presses.  How tight are you?  Is there any pinching?  Does the movement feel junky or smooth?  Was there an improvement?

 

2. Range of Motion Mobility – We worked on the posterior chain floss and it was epic.  Use range of motion work before class to prep for the movements we’ll be using.  Keep it dynamic and work the contract/relax cycle of the stretch.

 

3. Foam Rolling – Can be used during class to help with tweaks, but post class it’s the best to make a change permanent and help with recovery.  If it’s not painful you’re not smashing hard enough according to Kapil.

 

4. Tack and Floss – Pin a knotted muscle and then work through flexion and extension or side to side to improve function of the muscle and range of motion.  Doing this post class will help with recovery and improving flexibility long term.

 

Nigel smashing my quad!

Nigel smashing my quad!

Mobility Wednesdays at CFB!

 

Kapil and the CFB Renegades will be hosting Mobility Wednesdays from now on at CFB.  Every Wednesday night at 6:30pm we’ll be helping each other smash, stretch, and improve.  It started last night and If you’d like to join in, just show up and get after it.  Kapil and I will be helping you guys run through a mobility routine and we’ll work on a different area of the body each week.  Drinks are welcome!

 

Shoot me an email if you have any questions! – [email protected]

 

Bob and Coach Pat at CRASH-B 2014This month I’m celebrating my third year as a CrossFit Level 1 Certified Trainer.  It’s been a solid three years of learning, growing, and experiencing all that this wonderful world of fitness has to offer.  Recently I’ve been bringing a good friend Bob through our Private Training Foundations Course and it’s been awesome watching his hard work, focus, and determination to learn things the right way and his fight for perfect technique.  Bob’s graduating with “Fight Gone Bad” this week and he’s going to be joining the morning crew on his days off from rowing at CRI.  While Bob may not be one of our youngest members he is young at heart and reminds me of how awesome it is to learn and challenge yourself every single day.  I have fun learning new things and I hope you do to.  Looking forward to another great year as a coach at CFB!

 

Here’s what Bob is all about!

 

Who are you and what are you about?

 

I became interested in “serious” fitness in 2011 when I began to row at Community Rowing. This is where I met Pat. He was coaching the recreational sweeps program as part of the Institute for Rowing Leadership program he was enrolled in.

 

Why did you join CrossFit Boston?

 

I recognized that only rowing (on water and on the erg) was not providing me a whole body workout focused on strength and conditioning.  At CrossFit Boston I like the energy level and attention to proper technique.

 

What are you getting out of the Private Training?

 

The private training is teaching me CrossFit fundamentals and the different types of WODs at a pace that I can better comprehend. Since I have mobility issues and my level of fitness is lacking, this is helping me prepare for group classes.

 

What are some of your goals for this year?

 

To increase strength and mobility.

 

What are you looking forward to once you graduate to group classes?

 

To (hopefully) keep up with the class and have CrossFit Boston complement my rowing.

Neal doing his thing!

Neal doing his thing!

On Tuesday night I had the privilege of watching Neal speak to a group of athletes and coaches at Community Rowing Inc.’s monthly Coaching Colloquium.  The topic was Cross Training and he was on fire.  Seeing the way he gets himself and the whole room fired up about the possibilities of constantly varied, functional movement, performed at high intensity is inspiring.  Every time I see Neal tell his story and share his passion with others it reminds me of why I do what I do.  Who is on your team and who inspires you?

 

Who’s on your team?

 

Every day you go to work there is a team of people you work with.  Every day you go to the gym there is a team of people holding you accountable and pushing you.  Every day you go home there is a team there to support you and love you.  Recognize your team.  Support them by working as hard as you can every single second of the day and you’ll make them better.

RRT13 RoR Team pics

 

Inspire Someone Today!

 

Whether it’s your training partner, friend, family, or complete stranger, find a way to inspire them and fight for their goals.  Help drive their passion and pursuit of a better self.  Show them what you take pride in and how hard you work for what you believe in.  Find a way to motivate them and do what needs to be done.

 

If you’re looking for a chance to have some fun with your fellow class mates, meet some new members, and learn something new – sign up for the Partner Mobility Seminar at CrossFit Boston March 29th!

 

Spring is here, set a new goal, attack it, have some fun.

Kevin P. on Wall Balls for FGB!

Kevin P. on Wall Balls for FGB!

I don’t know about you guys, but my shoulders have been feeling it this week after attacking “14.2″.  Congrats to everyone that gave it a go.  I saw many retests and PR’s earlier this week and it was a blast seeing everyone break through their previous scores.  I hope you’ve taken some extra time to smash and mobilize as we get ready for “14.3″.

 

If you’re looking for some extra tips on mobilizing those shoulders consider signing up for our Partner Mobility Seminar on Saturday, March 29th!

 

Sign Up for the Partner Mobility Seminar Here!

 

It will also be a good opportunity to get to know some of our new members.  Here are pictures of a few members that crushed “Fight Gone Bad” and graduated to group classes over the past week.  Give them a shout if you see them in class!

 

Have a great weekend and get after “14.3″!

 

John W. post FGB!

John W. post FGB!

Who are you and what are you about?

 

My name is John Woodson and I am from Lawton, Oklahoma. I did my undergraduate degree at the University of Oklahoma and love my Oklahoma Sooners and OKC Thunder. I am a pretty big sports fan and I grew up playing baseball and basketball. I moved to Boston in 2012 for grad school and have accepted a job up here once I finish up in May.  I have been married to my wife, Whitney, for 3 years this May and we are both super excited to be staying up here in Boston.

 

Why did you join CrossFit Boston?

 

Like I said earlier, I grew up playing team sports and was always used to working out with my team.  But when I went to college and my sports career tapered off, I couldn’t seem to get into a good individual routine.  I would always try to start some new workout regimen, but after 2 weeks would just get bored doing the same things all the time by myself.  I lived in Houston before coming to Boston, and one of my buddies down there started describing crossfit to me and it sounded like just the thing I needed. But I didn’t take any actions about it.  When I moved up to Boston I focused on grad school for a year, but earlier this January looked in the mirror and realized I was about 30 pounds overweight and needed to do something before it got too late. So I called Crossfit Boston and started the 10 session training program.

 

What are you getting out of the Private Training?

 

A ton.  The private training helps on so many levels. After 8 years without consistent exercise, I struggle through a lot of what we do and have to scale several of the exercises.  But having Pat there as my instructor helps me make sure I’m keeping proper form to avoid injury, and he acts as a great coach and motivator. I am able to do more in these sessions than I would have imagined, and I keep improving all the time.

 

Mike H. on SDHP for FGB!

Mike H. on SDHP for FGB!

What are some of your goals for this year?

 

When I started a month ago, I weighed in at 214 pounds and was close to 30% body fat. I now weigh in at 204 and am closer to 26% body fat.  I am hoping to get down below 20% and closer to 15% at least by the end of this year.

 

I used to be able to do 10 pullups no problem back in high school.  I can’t do a single one now.  Eventually, I would like to be able to hit 10 again.

 

Overall I just want to feel better.  My weight and fitness issues have been an emotional as well as physical drain on me.  I want be able to play basketball without needing to take breaks every 5 minutes on the floor. I want to be able to go out and enjoy a nice run in this beautiful city I now call home. Most of all, I want to make habits and build skills that will set me up to stay fit for the rest of my life.

 

What are you looking forward to once you graduate to group classes?

 

Working out with a group again.  Having people there so we can all push and encourage each other and getting to know more people at the gym.

 

Just seeing continued progress on top of the foundation I am building through the private trainings.

"FGB" Polaroids … Recognize anyone?

“FGB” Polaroids … Recognize anyone?

It’s been another solid week of training here at CFB and I’ve had a blast watching everyone attack “14.1″ and get those double unders!
 
You may have noticed a few new people joining classes with you.  Have you introduced yourself?  Do they know your name?  Katie Jacobs and Inna Khidekel are two new members who just graduated our private training foundations course by conquering “Fight Gone Bad”.  Katie had her first class with the 6am crew on Wednesday morning and Inna is looking forward to the noon class on Friday.  Be sure to say hi and checkout all of our new members who’ve graduated with “Fight Gone Bad” on the wall above the sign in computer.
 
If you’re looking for some tips on partner mobility and some new paleo recipes, sign up for the CrossFit Boston Renegade March Event!
 
It will be Saturday, March 29th and you can sign up here!
 
Below is a little background on our new members.  Give them a shout next time you see them in the gym! 
 
Katie Jacobs hitting the Push Press!

Katie J. hitting the Push Press!

Who are you and what are you about? 
 
I am from Holden, ma and have been in Boston for the past 6 years. I am a social worker at vinfen, and I hate the winter weather. I love finding groups of people motivated to be healthy and have fun doing it. 
 
Why did you join CrossFit Boston?  
 
I joined CF Boston because I heard great things about their Coaching and sense of community. 
 
What are you getting out of the Private Training?
 
The private training was a great way for me to get oriented to crossfit moves and get motivated for the classes. Having the one-on-one helped me think about the little things I need to focus on as I continue on. 
 
What are some of your goals for this year?
 
My goals for this year are to run as many half marathons as possible and get better times each time, as well as to be able to perfect my squat.
 
What are you looking forward to as you graduate to group classes?
 
I am most looking forward to joining the group classes so I can meet more people at CrossFit Boston and have fun with more people than just me during the work out.
 
 
Inna K. post "FGB"

Inna K. post “FGB”

Who are you and what are you about? 
 
I am a 2nd year MBA student at Harvard Business School who loves adventure, travel and challenge. I was born in Russia and grew up outside of San Francisco, but spent the last five years living in London. I love meeting new people from all walks of life. My mantra is all about enjoying and living life to the fullest, in every possible way. 
 
Why did you join CrossFit Boston? 
 
As the President of the HBS Wine & Cuisine Society, I realized I can’t just wine and dine, I should probably move my butt too! Seriously, I had heard amazing things about CrossFit from friends who are devotees and who have achieved tremendous results. It’s an efficient workout that gets at the core of why we exercise, and the communal atmosphere is a lot of fun. 
 
What are you getting out of the Private Training?
 
I have gotten a lot out of private training, namely an understanding of the key CrossFit exercises and the importance of mobility, posture and correct form. I also know that I will be supported when I start group classes, and that the instructors will know which pitfalls in my form to watch out for. I have a newfound appreciation for the cross-functional strength emphasis of CrossFit and have realized I am not even close to nearly as fit as I thought I was! Pat has been an incredibly patient and educational instructor and wonderful to train with.
 
What are some of your goals for this year?
 
I would like to do the 400m medicine ball run in under 2 minutes, learn how to do a handstand and master a pull-up. I would also like to lose weight, tone up and get into the best shape of my life. I would also like to win at Paleo Golf.
 
What are you looking forward to as you graduate to group classes?
 
I am excited for the dynamism and energy of group classes. I look forward to pushing myself and achieving results alongside other motivated, athletic people. 

Carla dialing in her transitions!  Bring on the Open!

Carla dialing in her transitions! Bring on the Open!

How’s it going CFB?

 

I hope you’ve all had a solid week of training and you’re prepared to take on the first workout of the CrossFit Games Open tomorrow.  We will be performing “14.1″, which gets released tonight at 5pm PST.  If you haven’t gotten around to registering yet, be sure to register by tomorrow!  Here is how to register …

 

1. Visit the website games.crossfit.com

 

2. On the Games site, click on the “register here” button. It costs US$20 for athletes from the U.S., Canada, Australia, and Europe, or US$10 for athletes from the rest of the world to register as an individual. Fill out the required information, agree to the terms and policies and enter your payment information. The information you provide will determine your region for the ENTIRE competitive season (Open, Regionals and Games). Once you complete registration you will be taken to your Competition Page where you can select an affiliate, create a team or join a team.  Our Team for the gym is CrossFit Boston.

 

I hope to see everyone crush it tomorrow!  Eat well, stay hydrated, get a good sleep, and come ready to throwdown! 

The Renegade Rowing ClubFirst things First!  Congratulations to all competitors at the 2014 CRASH-B Indoor World Rowing Championships last Sunday.  CrossFit Boston and Renegade Rowing had a total of seven athletes compete for their personal best performance over 2,000m on the Concept2 Indoor Rowing Machine.  All of our athletes either met or achieved a new Personal Record (PR).  I got a chance to cox many of them, basically sit behind them and motivate them to push harder, and everyone executed their race plan just as we had practiced all winter long.  Overall the experience of racing hundreds of the best rowers from around the world was awesome.  I’d say they definitely  achieved 7 or 8 minutes of Glory!

 

Here are the results:

David Porter 7:35.6

1797406_586393424770135_310530241_nThor Helgason 7:18

Jodie O’Malley 8:29.3

Terese Holm 8:14.1

Bob Ezzell 7:50.4

Nick Anderson 6:35.8

Andrew Morrissey 7:03.3

 

Have you ever used a Partner for Mobility?

The CrossFit Boston Renegades will be hosting a Partner Mobility Seminar run by our very own Kapil Khimdas at the end of March!

Here are the Details:

Saturday, March 29th,

11:15am – 12:00pm Partner Mobility Seminar

12:00pm – 12:45pm Paleo Potluck

 If you would like to join in the fun,

sign up here: CFB Renegades March Event

 

Who want's some partner mobility?

Who want’s some partner mobility?

Have you ever dreamed of Running Up Mt. Washington?

Well now you can!  A group of runners from CrossFit Boston will be teaming up to conquer Mt. Washington this Spring.  If you decide to register and join them, sign up under the team name ”CFB United”.  Sign up at - mountwashingtonroadrace.com

Comment with what you plan on doing!


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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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