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!

RRC CRASH-B PrepWe have six members of Renegade Rowing and CrossFit Boston competing at CRASH-B’s, The World Indoor Rowing Championships, this Sunday.  If you’ve never seen an indoor rowing event it’s pretty epic.  Come check it out and cheer on our athletes.  The competition is held at the Boston University Agganis Arena throughout the day.  Below is a list of our competitors and the times they’re racing.  I’ll be on the floor helping push them to new PR’s.  Bring a friend and cheer them on!

 

Bob Ezzell 9:50am

Thor Helgason 10:05am

David Porter 2:45pm

Terese Holm 3:00pm

Nick Anderson 3:15pm

Andrew Morrissey 3:15pm

 

Good Luck All!  Have Fun!

-Coach Pat

Matt OHSHow’s the week going CFB?  Are you holding each other accountable and pushing for that last rep?  Have you been getting in early for those extra mobility points?  Have you met any new faces lately?
 
Here is another new guy that’s ready to tear it up with you.  His name is Matt and he’s been getting pumped up in the private training sessions with me.  He graduates tonight with Fight Gone Bad at 4:30pm if anyone is interested in joining him or cheering him on.
 
Who are you and what are you about?
 
I’m a life-long New Englander and was formerly a competitive alpine skier.  I’m currently a grad student (MD-PhD in economics) living in Cambridge. My interests are in economic growth, inequality and heath.
 
Matt TGUWhy did you join CrossFit Boston?
 
I heard great things about the rigor and attitude of the coaches and members.  I’ve been fairly sedentary since the end of my NCAA days 5 years ago, and this seemed like a good way to regain some of the agility of my former self.
 
What are you getting out of the Private Training?
 
Pat has been fantastic.  I’ve trained with some great coaches over the years, but I really appreciate the attention to detail and the knowledge-base of the Cross-Fit Boston coaches.
 
What are some of your goals for this year?
 
My main goal this year is to build a strong foundation: finding a routine that will work, and improving my form and mobility.  I trust that if I’m able to find this solid base and consistency, I’ll be on the path to a healthier and more agile body (and mind). 
 
Matt RunWhat are you looking forward to once you graduate to group classes?
 
Intensity, camaraderie, community, accountability.
 
 
Keep up the great work everyone! Love the vibe!
 
-Coach Pat

Hey CFB!

 

Stay warm and be careful in all this snow.  We’re closing now, so there will be no Noon class today.  The gym will reopen for the evening classes.  See you tonight!

 

Coach Pat

Hey CFB!  I hope you’ve had an awesome start to the week and you’re ready to finish strong!

 

Today I wanted to take a second to introduce you to one of our new members who will be joining you in classes next week.    She’s been crushing it in private training with me for the last few weeks.  Her name is Linh.  Be sure to introduce yourself and say hi!

 

Who are you and what are you about?Linh Rowing

 

I’m passionate about higher education, fitness, and craft beer (in that order). I’m a former division III dual sport athlete now reliving the glory days through obstacle course racing. I was born and raised in Massachusetts and recently took a job opportunity which allowed me to relocate back to the city. I earned my B.S. in Psychology from Worcester State University and a M.Ed. in Administration of Higher Education from Suffolk University. Yes, my credentials reflect my current profession as a university administrator and I love working with college students! Since being introduced to the Paleo diet, I’ve developed a greater appreciation for human evolution and modern technology.

 

Why did you join CrossFit Boston?Linh Clean

 

I joined CrossFit Boston to regain my strength and speed without sacrificing endurance. I recently relocated back into the city for a job and was running longer distances to improve my endurance. I knew I needed to get back into strength and conditioning if I was going to achieve my goal of becoming a Spartan Trifecta Tribe member this year. After reading about other locations, I decided on Crossfit Boston because of what they had to offer and it is close enough for me to run to when the weather is nicer. Crossfit Boston is preparing me for glory!

 

What are you getting out of the Private Training?

 

Other than spending quality one on one time with Pat Larcom, I definitely benefited from the personal training sessions! Becoming familiar with the Crossfit language and work out format helped me become accustom to functional fitness skills and techniques. With Pat’s help, I finally learned how to properly row and to rely on a different sense when lifting. Before Crossfit, I heavily relied on mirrors to make sure I was keeping proper form. Now, I know when I am maintaining good form because I can  “feel it” rather than needing to “see” it in the mirror.  The private training helped me assess what I need to work on, helped correct bad habits, and expanded on what I did well by learning new techniques, which helps me finish my workouts more efficiently.

        

What are some of your goals for this year?Linh Jump

 

My big goal for this year is to become a member of the 2014 Spartan Trifecta Tribe by completing all three (sprint-3.1mi, super-8-9mi, beast-10-14mi) races ranging in distance and number of obstacles in one calendar year. With each race my goal is to finish under my projected finish time and not to fail anymore than 3 obstacles. I know I will never fail the row at the Fenway Time Trial again next year!

 

My Crossfit goals are to meet all of the prescribed benchmarks weights and reps. I hope not to have to modify anything when doing a WOD with time and hard dedication. Thrusters, Push Ups, and Pull Ups will be a focus. Also, I will continue to work on my rowing technique, which will help me improve my average split time. I would like to get it (under 2:20) and participate in the Renegade Rowing League next year.

 

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

 

I am looking forward to seeing myself improve after each group class. I know I will enjoy the camaraderie Crossfit Boston offers with group sessions. I thrive off of a team atmosphere because it motivates me to push harder. Just the idea of having your butt handed to you over and over again and wanting to come back the next day excites me. But, knowing there will be others to endure the tough workouts with me makes doing Burpees a bit tolerable, ha!

 

Who’s going to give her some company on a Spartan Race this year?

 

Hit up the Comments!

Howdy CrossFit Boston!

 

Breakfast Cups with Sausage and Broccoli Slaw

Breakfast Cups with Sausage and Broccoli Slaw

How’s the transformation challenge going?  Have you been able to keep all of your nutrition points?  One thing that has helped me keep all of my points throughout the week has been prepping enough food and snacks for the whole week on Sunday afternoon.  Below are a few meal options I put together for Breakfast, Lunch, and Dinner this week.  I also make sure to have bananas, apples, cashews, figs, grapes, and plantain chips ready for when I need a little snack or pick me up in between meals and post training.  If you’d like step by step directions and pictures for these recipes I’ve passed them on to Alex Black of Wicked Good Nutrition to include in her recipe and nutrition plan package.  There’s lots of awesome stuff in there, so if you need some new ideas to keep things fresh be sure to check it out.  Just shoot her an email or drop in to her sessions on Saturdays at 12pm.

 

Three varieties of Chicken Salad loaded with veggies and pistachios.

Three varieties of Chicken Salad loaded with veggies and pistachios.

Looking forward to seeing how everyone has transformed in a few more weeks.

 

Keep up the great work!

 

-Coach Pat

Shredded Taco Chicken for Lettuce Wrap Tacos!

Shredded Taco Chicken for Lettuce Wrap Tacos!

CrossFit Boston, Dennis Thé liked this post

Hey Morning Crew!

Awesome work crushing those 8 minutes of glory this morning.  It’s cold.  It’s snowing.  Stay inside, stay warm, sleep in!

The 6am and 7am classes are canceled tomorrow morning (Wednesday).

Tomorrow morning wakeup, do a calf stretch, do 30 air squats, and mobilize whatever you need to.

As of now we’re planning on having a noon class, but keep an eye on the blog and Facebook page for any updates.

-Coach Pat

CFB FlagIt’s Winter in Boston and a mess outside.  Without many opportunities to run, you’ve probably noticed that the amount of Rowing in your daily life has increased.  Lately you’ve seen rowing in your warmups, workouts, and especially in the Transformation Challenge WOD.  I wanted to take a moment to draw your attention to the Concept2 Ergometer and how you can make your time on the erg more enjoyable and more consistent.

 

1. Checkout the C2 description of the damper setting.

 

2. Checkout the C2 description of the drag factor.

 

3. Every time you row, check the drag factor.

 

4. If you have a solid rowing workout that you feel good about in terms of form, efficiency, power, and consistency, remember the drag factor you used and set the erg to that drag factor from now on.

 

5. Notice that when you set the drag factor on another erg the damper setting may be different.

 

6. Keep tabs on your drag factor and how you feel as you train during the next 5 weeks.  Find a drag factor that will get you the most bang for your buck come the end of the Transformation Challenge.

 

Have Fun and Keep Working Hard!

 

Renegade Rowing League is January 25th!  Who's In?

Renegade Rowing League is January 25th! Who’s In?

If you’re looking for a chance to compete over the next six weeks and gain those valuable 5 points for the transformation challenge, then look no further!  

 

The Renegade Rowing League will be held at CrossFit Boston on Saturday, January 25th starting at 11am!

 

Checkout the video above and see if you can pick out members of CrossFit Boston competing last December.  The RRL is a 2k race where everyone has their own virtual boat projected on the wall.  All you have to do to compete is register online by Wednesday, January 22nd.  Click here and register today!


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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