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Two years ago when I first came to CrossFit Boston there was talk of creating a Master’s Team. I think after this weekend we can definitely say mission accomplished. Julie Glover, Kari Tannenbaum, Audrey Huang, Nigel Costello, John Zimmer, and me (Sandbag Ramos) participated in the CrossFit New England Master’s Competition. It was a fun group to participate with and cheer on.IMG_1254

Julie walked away with 7th place in the 40-44 age category. Not an easy group of women to top. We started the day with Horsepower. We had 1 minute for max number of reps on the bench press at 65#. This was followed by 30 seconds of rest, and then 1 minute of max reps of Hang Squat Cleans. Julie pulled out 4th place finishes in both of these events.

In Triple Take she took 9th, 19th, and 8th. Most impressive however was capturing 5th in the bonus round of Snatches at 85# after running an agility course that included jumping over 2 hurdles.

Kari came in 7th place overall in her age category. She will be humble and say there weren’t many women in her category but considering she just had surgery 5 months ago I look forward to watching her get stronger.IMG_0992

Audrey is STRONG! She was so impressive on the power snatches. She came in 18th place over all in her age category. She was steady throughout the day. On the obstacle course she missed going around the last kettlebell and had to go back to finish the WOD. She didn’t lose focus and came back strong with the power snatches.IMG_0870

I can’t say I was very impressive but I had such a great time. I came in 18th place out of 24 women. I have some work to do on my strength and Coach Neal gave some pointers afterwards about mobility and core strength work I need to do. I love competing and this was no different.

IMG_1013Nigel is always impressive. On Triple Take he didn’t slow down on the first WOD, thrusters and pull-ups. He was able to continue the momentum on the bench press in horsepower. He fell over on the Hang Squat Cleans and wasn’t able to continue. Every little mistake costs points and time, which is what makes CrossFit competition more about mental endurance and focus. Even if you’re the strongest athlete, if you lose focus it can get you during the WOD.

John takes the prize for best facial expression! He came in 16th place out of 47 men in the 40-44 age category. No sandbaggers in that group! I think that is something to brag about. It was a tough field of athletes. He was so positive and at every corner cheering all of us on. I haven’t had a chance to train with John much but look forward to getting to know him as we continue to grow the team. He is sure to be a leader.IMG_1179

The best part of the day was all the CFB athletes who came to cheer us on. We can’t thank you enough. We all have work to do but we have great leadership from our top athletes. I look forward to our other teammates getting healthy and stronger. Jason Sager and Shirtless Bob were both injured this time around. I would love to see Judith Donath and some of the other women who have never competed give it a try.

This weekend I will be attending a seminar with Eli Thompson from the Boston Posture Center on fascial training for movement and strength trainers. I will be learning more about how to help the body keep healthy while strength training.  I look forward to sharing this new information with all the athletes at CrossFit Boston.

Hey guys! I hope you are all recovered from your Halloween weekend. I mean that’s partially why we train right?… To enjoy our down time…

Anywho… looking at Neal’s post on Friday, it looks like this week is going to be(slightly) soul-crushing. Today’s… don’t even get me started. I’m going to do it, but I can think of other things I’d like to be doing… like anything I’m good at. Haha. But today’s is exactly what I need to do to get better. We’ve all got to remember to work on those things we don’t like to do or aren’t good at (Goats). 

That includes those of you who are involved in the Fran Challenge! There are only two movements that you have to get better at… Thrusters and Pull-ups. If you attended the pull-up seminar, you know what you need to be working on to get better. If you weren’t there, what are you doing to get better? When was the last time you worked on them? Every day is another opportunity to be getting better at your weakness. Today’s WOD will help you get more efficient at your Front squats and thus your Thrusters. 

That’s all for now.

Oh yeah, and GO SOX!!!!!!

25 Oct / 2013

Upcoming Events

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Hey All!

Just wanted to remind y’all of some upcoming events here at CFB.

Saturday – 10/26 – Masters Competition at CFNE

Come and support the “Geezers Squad” at CrossFit New England.  We have Coach Julie, Coach Tina, Audrey, Kari, Nigel, and Z-man representing the gym.  The crew at CFNE run a smooth operation when it comes to competitions so it will be fun to watch.

Thursday – 10/31 – Halloween

Get in the festive spirit and dress up in costume for the day’s WOD.  Pics will be taken and there will be a prize for BEST Costume of the day!

Saturday 11/1 & Sunday 11/2

The gym will be CLOSED as we host a CrossFit Level 1 Cert.  Reebok CrossFit One in Canton, MA, has invited us to their Barbell for Boobs workout/fundraiser.  Here are the details:

Reebok CrossFit ONE is making final preparations to welcome The Barbells For Boob’s PINK BRA TOUR on November 2nd.  This is a fantastic opportunity for CF Boston to gather with the local CrossFit community for an amazing cause. 

WHEN:                  November 2nd , 9am – 1pm (yes, we added an hour!)

WHERE:                Reebok CrossFit ONE (1895 J.W. Foster Blvd, Canton, MA)

WHO:                    All CrossFit owners, coaches, members, kids, friends, and all loved ones!

WHAT:                  In addition to setting a Grace PR, participants can: 

  • Meet, greet and thank the Barbells for Boobs team as they wind up their cross country tour!
  • Shop for Reebok CrossFit gear, including official Barbells for Boobs™ apparel!
  • Be entered into a raffle for a $250 outfitting in Reebok CrossFit gear!
  • Enjoy lunch with Paleo Power Meals – they’ll be serving fresh paleo friendly meals on site!
  • Cheer on your kids as they compete in a “Burpee Grace” heat at 11:30am!
  • Bid on some fantastic silent auction prizes and more!

A portion of all proceeds will benefit the Barbells for Boobs cause and help saves lives through the early detection of breast cancer regardless of one’s age, gender, or ability to pay!  One last exciting announcement – the affiliate with the most members competing in the Grace WOD will win $1,000 in Reebok CrossFit gear.  We hope CF Boston has a HUGE showing! 

Grace heats will begin running at 9:30am and every 10mins after. Anyone interested in throwing down is welcome join us — RX or scaled.  Individuals and teams can reserve their heat times at the event starting at 8am.

Those interested in signing up to become a fundraiser should follow the link below.  Those raising $80 or more will receive an official Barbells For Boob’s Pink Bra Tour t-shirt!

LINK TO FUNDRAISING WEBSITE - http://fundraise.barbellsforboobs.org/canton/events/pink-bra-tour-stop-11/e26744

If you don’t want to compete, but want to help please contact Bryant Mitchell at[email protected] to see how you can help!

Monday – 11/4 – FRAN Challenge

Beginning at 5:30pm we will running the second portion of the FRAN Challenge.  PROGENEX  will be on hand with samples and the energy will be super high!

FIRE IT UP! FIRE IT UP!

Great week everyone!  The interval training this week was tough, but you all gutted it out and performed well.  We need to keep building that engine.  Which WOD was your favorite?  Which was your least favorite?  Post it up to comments.

A Little Motivation

I would like to introduce you to Elon.  In these pictures Elon is performing “Fran”.  I have been coaching Elon for 3 weeks now 2-3 sessions individually.  In this very short time he has already seen dramatic improvements: 48% increase in his upper body strength (shoulder press) and 52% increase in his rowing capacity (500 m split).  

Though our training environment is very new to him, he comes in ready to work each and every session.  He has begun to embody what it means to be “Wicked Fit For Life”.

Elon ThrusterElon Thruster 2Elon Pull-ups

 

His “Fran” time?  7:03. Way to go Elon!

What’s On Tap!

Sunday – 10/27
1. Teams of two 
10 minutes to find a max squat clean for the day

Score is the sum of each

2. Same Team of Two
“Death by Pull-ups”
With a continuously running clock.  Athlete one performs 1 pull-up followed by the second athlete for the first minute.  On the second minute, athlete 1 performs 2 pull-ups followed by athlete 2.  This continues as long as both athletes can perform the number of reps within the corresponding minute.

3. For time
6 x 500m Relay Run (each athlete performs 3 x500m alternating)

Monday – 10/28
1. EMOM 15
2 TnGo Squat clean 225/155

2. AMRAP 7
10 Deadlift, 135/95
10 Shoulder to overhead, 135/95
10 Toe 2 Bar

Tuesday – 10/29
1. Complete reps of 21-15-9 for time
Row (calories)
Dips
DB Snatch (alternating each time), 55/35

2. Weighted pull-ups
2-2-2-2-2-2-2 (AHAP)

Wednesday – 10/30
1. Front Squat – 3×8
Beg/Int – straight sets
Adv – ascending

2. AMRAP 20
15 Wallball shots, 20/14
15 GH sit ups

Thursday – 10/31 (Costume day)
1. For time
100 double unders
15 Power snatch, 115/75
80 double unders
20 Power snatch, 95/65
60 double unders
25 Power snatch, 75/55
40 double unders

2. Jerk – 7×1

Friday – 11/1
1. Run 800m – max effort

2. Row 2000m – max effort

3. Weighted dips
2-2-2-2-2-2-2 (AHAP)

Saturday – 11/2
Gym Closed for CrossFit Level 1 Certification

Reebok CrossFit ONE is making final preparations to welcome The Barbells For Boob’s PINK BRA TOUR on November 2nd.  This is a fantastic opportunity for CF Boston to gather with the local CrossFit community for an amazing cause.

WHEN:                  November 2nd , 9am – 1pm (yes, we added an hour!)

WHERE:                Reebok CrossFit ONE (1895 J.W. Foster Blvd, Canton, MA)

WHO:                    All CrossFit owners, coaches, members, kids, friends, and all loved ones!

WHAT:                  In addition to setting a Grace PR, participants can:

·         Meet, greet and thank the Barbells for Boobs team as they wind up their cross country tour!

·         Shop for Reebok CrossFit gear, including official Barbells for Boobs™ apparel!

·         Be entered into a raffle for a $250 outfitting in Reebok CrossFit gear!

·         Enjoy lunch with Paleo Power Meals – they’ll be serving fresh paleo friendly meals on site!

·         Cheer on your kids as they compete in a “Burpee Grace” heat at 11:30am!

·         Bid on some fantastic silent auction prizes and more!

A portion of all proceeds will benefit the Barbells for Boobs cause and help saves lives through the early detection of breast cancer regardless of one’s age, gender, or ability to pay!  One last exciting announcement – the affiliate with the most members competing in the Grace WOD will win $1,000 in Reebok CrossFit gear.  We hope CF Boston has a HUGE showing!

Grace heats will begin running at 9:30am and every 10mins after. Anyone interested in throwing down is welcome join us — RX or scaled.  Individuals and teams can reserve their heat times at the event starting at 8am.

Those interested in signing up to become a fundraiser should follow the link below.  Those raising $80 or more will receive an official Barbells For Boob’s Pink Bra Tour t-shirt!

LINK TO FUNDRAISING WEBSITE - http://fundraise.barbellsforboobs.org/canton/events/pink-bra-tour-stop-11/e26744

Sunday – 11/3
Gym Closed for CrossFit Level 1 Certification

24 Oct / 2013

Elvon’s Story…

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CrossFit BostonI want to introduce you to one of our newest athletes—Elvon. He is a student from Brighton High School and taking part in our Fundamentals Program. Elvon is part of a pilot program started for Brighton High School students who have cognitive disabilities. About a month ago I received a call from an adaptive teacher from the Boston Public Schools, his name is Jason Meade. I was so impressed with the level of commitment he has for his student that I couldn’t say no.

 

What really hooked me is that Mr. Meade was previously a football coach and left that prestigious job to work with students like Elvon. I asked him if he didn’t prefer to work in a job with more status and his reply made me smile for days. “I use to think like that, but then I met these kids. When they turn 19 they have less and less activities available to them. Do you think you can help Elvon?”

 

The question isn’t can I help, it’s how do we make this work. I decided it was best for Elvon to have private training for at least the first 15 sessions. All it costs is my time and I figured that I could find 1-2 more hours a week for Elvon. If I can help him learn the movements and become acclimated to the gym environment he will be ready for group training. In August we switched our point of entry for all athletes to our Fundamentals Program. I’ve seen how well this has worked for the newest members and I thought I would give this a try with Elvon. It’s working!!

 

Just three weeks in he has already been welcomed by many of the CrossFit Boston athletes. He smiles all the time and when I ask him if he liked the training he says a resounding, “yes, I like a lot.” Elvon arrived in our country two years ago and doesn’t have strong verbal skills but I know that he is absorbing everything going on around him. In our first session I was trying to teach him the concept of full range of motion. He got it with the push-ups and proved to be balanced and strong. On the pull-ups however he couldn’t understand why I was telling him they didn’t count if he didn’t fully extend his arms. He never gets frustrated but I was wondering how to best communicate what I meant. Using complicated sentences and long explanations isn’t an option. I emailed his teacher, Mr. Meade, the weekly report and explained the situation. On Saturday when we went to work on pull ups Elvon smiled and said “Coach tell me to go full down.” Yes! He got it and he was proud that he understood what I was trying to explain. Next on the list, start to teach him to kip.

 

We are moving into the power movements next. I’m a little worried I won’t be able to correctly explain how to explode the hips open. We have language differences and I don’t even know his cultural background. Not sure which words will trigger an understanding but I think with patience Elvon will be performing a power clean in 4 more weeks. He was able to perform the deadlift and shoulder press with few cue words and tactical cuing.

 

I became a coach to help kids like Elvon. I can picture him someday taking Olympic lifting with Coach Julie. I can’t help it, I like to dream BIG!

 

Approaching Western Ave. Bridge at HOCR!

The Head of the Charles took place last weekend in Boston.  A lot of rowers used the Head to get motivated by setting goals to place in the top 20, top 10, or top 3.  If you got a chance to check it out please share your thoughts and pictures.  Did witnessing one of the most awesome rowing events in the world get you motivated to commit to your own goals or an upcoming event?

 

I’m looking forward to getting the Renegade Rowing Club up and running for the winter and training for CRASH-B’s.  More details on the Renegade Rowing Club and the Renegade Rowing League will be out next Thursday, so keep a look out!

Below is an excerpt from a great blog on motivation by Alex Black of Wicked Good Nutrition.  Check it out and tell us how you’re getting motivated this Winter!

 

The Land of Motivation

 

Motivation can be tough. It can be hard to find your way to Motivation-land, and once you get there, it can be even harder to stay. It takes at least a month to turn a behavior into a habit, and that month will typically be rife with challenges. Because, you know, the minute you decide to give up sugar or beer the next three social outings your friends plan are a baking pot luck and outing to your favorite craft beer bar…

 

On top of that, some research suggests it can take up to 3 years to reset your body’s homeostasis (sense of balance) at a new weight. What this means is, if you lose 20 pounds, it can take 3 years before you body recognizes this as its new and healthy weight.

 

But all that aside, there are a few tricks you can use to help you get motivated and stay motivated. These include:

 

…Read More!

23 Oct / 2013

The Athlete Manifesto

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Some food for thought.  Post your thoughts to comments.


Athlete Manifesto

 

 

Athlete Manifesto

Hey All!

Just wanted to give a quick shout out to the 6am and 7am crew this morning.  The gym was rocking and you guys crushed it.  Even with that cold run.  If you’re coming in later today take a look at the OH Walking Lunges in the video above.  Make sure we’re not letting the chest/torso fall forward.  Try to keep your torso upright and focus on active shoulders.  If you have to stop and reset, do it.  Keep everything locked out and stacked for every step.  Today is a great opportunity to perfect form on all of the movements.  Be honest with yourself and push it!

Can anyone guess what a Spider Worm is?  We used it in todays warmup and I believe the 6am class came up with an interesting acronym.

Also, check out today’s main blog post by Alex Black!  Great post on how to cure the common cold with good nutrition!

Have a great day!

22 Oct / 2013

Fight the Flu With Food

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Screen shot 2013-10-22 at 8.42.17 PMIt’s that time of year again – cold and flu season is just around the corner! Since the cold (rhinovirus) and the flu (influenza) are both viruses, they can’t be cured by antibiotics. And common cold medicines like Nyquil don’t actually fight the virus, they just mask the symptoms that occur when your body fights the virus. So, the best way to prevent and treat the cold or flu is to keep your immune system in tip top shape. Here’s a few things you can do:


Read More

FIRE IT UP! FIRE IT UP!

This is one of the biggest weekends of the year here in the Boston area as The Head of the Charles is taking place.  It is the most revered regatta in the world!  One of our own, Coach Pat aka “Coach Sunshine” is racing in a scull this Sunday at 8am!  A group of us will be meeting to cheer him on at the Western Ave bridge before the Sunday class.  Try and join us!

How did your week of training go?  Did you hit any new PR’s?  I witnessed a few bell rings during the classes.  Speak up and share it with the group!

How about any breakthroughs?  We worked on skin the cats this week.  They are a great movement to develop shoulder strength and develop some greater awareness of your body when its upside down and not on the ground.  It’s no secret that with all of the overhead movements with CrossFit: presses, jerks, snatches, pull-ups, etc. That the shoulder can take a pounding IF you are not  proactive.  So, don’t stop incorporating this movement into your warm-up and mobility.

Re-Organization

As you are aware, we are re-organizing the gym.  Along with adding some shelves, creating space, etc, we are also putting some fresh paint on the walls.  Our goal is to make CrossFit Boston Iron & Grit a place that you want as members enjoying being.  More than just during your one hour workout but to hang out after and sit with friends while drinking your favorite protein shake or vita coco or an adult beverage at the end of the day.

Why is this important to us?  Well, its not a secret that the more frequently you are here with us, the more what we do will become a fully integrated piece of your life.  Our goal is to help lead you down the path of being “Wicked Fit For Life”.  Not just for today or the next day.  Not even for the next year, but for life.  

 

What’s On Tap

This week’s programming is going to have an emphasis on interval training in the MetCon.  Both Tuesday and Thursday will feature this.  The movements are low skill and the objective is to work at a really high intensity and then recover in between before repeating.  Monday and Wednesday will be classic CrossFit MetCons.  

There will NOT be any squat days programmed in strength during the week so it will be ESSENTIAL that you get 1-2 heavy squat days in on your own either before or after class.  On Saturday 10/26 the CrossFit Total is programmed so we will be testing the 1RM in the back squat, press, and deadlift.  

There is no programmed skill focus.  Instead we will spend a week hammering the midline assistance work.

Sunday – 10/20
1. Complete as a TEAM of 2 (1 M, 1 F)
10 minutes to find 2 rep max – Front Squat 

score is sum of lifts

2. Team Chipper (Same TEAM)
For time (14 minute cap)
30 gh sit ups
30 deadlift 225/155
30 double unders
30 overhead squats 95/65
30 pull ups

Men start first, then women. Athletes can’t advance stations until station in front is clear.

Monday – 10/21
1. 4 rounds for time
9 handstand push ups
12 power cleans 155/105
15 box jumps, 24″,20″

2. Snatch – 5×2

3. Midline assistance

Tuesday – 10/22
1. 5xAMRAP 3 minutes
10 Burpees
10 Overhead Swings, 24kg/16kg

rest 1:00, add :15 to rest each round

2. Push press – 3×5

Wednesday – 10/23
1. For time
30 OH walking lunges, 45/25
30 Push ups
30 Pull ups
Run 1 mile
30 Pull ups
30 Push ups
30 OH walking lunges, 45/25

2. Midline assistance work

Thursday – 10/24
1. 5xAMRAP 4minutes
10 Knee to elbows
10 Thruster, 75/55

rest 1:00 between rounds

2. 2 Hang power snatch + 2 Tall squat snatch – 7 sets

Friday – 10/25
1. Overhead Squat – 5×5

2. TEST – 1000m row

3. Midline assistance work

Saturday – 10/26
1. CrossFit Total
Back Squat – 1RM
Shoulder Press – 1RM
Deadlift – 1RM

15 minutes to find 1RM of each lift


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Athlete of the Month

  • David Kemp

    IMG_1731

    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

    IMG_1397

    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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