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11 Oct / 2013

Fire It Up Friday! 10/11/13

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FIRE IT UP!

The first 1.5 weeks of October are under your belt.  Last week we spent time getting some volume under our belts in the pull up.  How many did you end up getting?  How many of your got your first pull up?

This week began the FRAN Challenge.  I witnessed more than a few gutsy performances during FRAN.  What do you feel is the most challenging piece of the WOD?  Post your experience to comments.

FRAN Challenge

We are performing a REBOOT for the challenge.  Here are the details:

Price – $45 (REDUCED)
Registration Closes – 10/15
Make up date – 10/13 during the 9:30am class or talk to one of the staff before or after a class!

Q: What Do I Get?
A: Each participant will receive a SPECIAL EDITION T-shirt that will never be available for sale.  One FRAN Clinic featuring tips on how to improve your FRAN score.

Q: Why should I do the challenge?
A: Because competition brings out the best in every one.  One month of  a laser focused goal will yield some impressive results AND because all the cool kids are doing it! :-)

Q: When does the challenge end?
A: Monday, November 4th.  The Evening classes will be canceled and there will be an EPIC THROWDOWN beginning at 5:45PM.  CFB OG Nigel C will be providing dancing entertainment for all members!!

Q: Do I have to watch Nigel dance?
A: No, but it will be fun to do so!

Q: Are there prizes?
A: 1st place Male Rx, 1st place Female Rx, and Most improved

 

What’s On Tap

This upcoming week of programming skill is focusing on skin the cats and back levers.  To get comfortable in these positions you must first be comfortable upside down on the rings.  Here is a video from Carl at GWOD:

 

Here is a video on how we will be teaching the progressions in class this week. Be sure to watch and be ready in class:

Here’s Next Weeks Programming:

Saturday – 10/12
1. 4 rounds for time
500m Row
50 Burpees

2. Weighted Pull-ups
1-1-1-1-1-1-1

Sunday – 10/13
1. CF Games Regional 13.1 Team
For Time
Pair “Jackie”
Woman completes:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups
Then, man completes
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups

2. Weighted Dips
1-1-1-1-1-1-1

Monday – 10/14
1. 3 rounds for time
15 Hang squat cleans, 95#/65#
10 Muscle ups

2. Clean – 5×2 ascending weight

3A. Skin the cat – 3×5
3B. Back lever – 3×1

Tuesday – 10/15
1. EMOM 20
3 Deadlift, 255#/175#
20 Unbroken Double unders

2. Front Squat – 3×10 (compare to 9/24)

Wednesday – 10/16
1. AMRAP 15
Run 800m
Max pull-ups

2A. Skin the cat – 3×7
2B. Back lever – 5×1

Thursday – 10/17
1. 21-15-9 for time
Shoulder Press, 95#/65#
Sumo deadlift high pull, 95#/65#

2. EMOM 15
2 Clean + 1 Push Jerk

Friday – 10/18
1. Back Squat – 3×10 (compare to 10/4)

2. “Nancy”
5 rounds for time
Run 400m
15 Overhead squats, 95#/65#

Saturday – 10/19
1. AMRAP 20
20 Power snatch, 75#/55#
1 rope climb

add 1 rope climb each round

2A. Skin the cat – 3×10
2B. Back lever – 7×1

I recently spent 10 days in Europe (Germany and Italy), and while I was there I enjoyed observing and experiencing the differences between their food/food system and ours. I don’t think I need to tell anyone that the way things are done there versus here is very different. You may have heard of the “French paradox”, by which the French (and other Europeans) eat diets higher in saturated fat and grains, yet are healthier and leaner than Americans. Look at this infographic of obesity prevalence around the world to highlight that point.

 

 world-obesity-visualization

 

So, what’s the big difference? I don’t know 100%. But here are some things I observed while I was over there. Some of them are things I think might explain the paradox, and some just amused me. Keep in mind that I was there for 10 days, so I’m sure there are things I may have missed or misread.

 

1. Soda costs more than booze, almost everywhere. A 12-ounce can of soda was 2.50 Euro almost everywhere I went. In Germany, you could get a liter of beer for 3.50 Euro. This receipt shows Grappas (a type of Brandy) also costs less than cola. I think we might all agree that reduce the availability and low price point of soda could go a long way in reducing how much of it people drink.

DSCN0188

 

2. In Germany, sausage is a salad. Who needs vegetables when there’s meat? (That’s sarcasm, guys, vegetables are really important). 

 

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3. Meat is locally grown. Most of the vegetables are, too. And it’s so fresh! Doesn’t it look delicious? Pretty sure we can again all agree that grass fed, happy, locally grown animals produce better tasting and healthier meat than industrially produced animals. Studies have shown grass fed meat is slightly higher in omega-3 fats than grain fed, and my numerous n=1 experiments have shown that it tastes far better.

 

DSCN0161

 

4. Their large portion is our extra small. Or in Starbucks speak, “short”. Which I’ve noticed isn’t on the big menu and generally has to be asked for at many locations. Italians still drink lattes and macchiatos, but they don’t drink 30 ounces of them pumped full of pumpkin or caramel syrup.

DSCN0144

 

5. We say “soda”, they say “water”. Apparently, “water” in Germany means seltzer. If you want that liquid we think of as water, you ask for “still water”. And it’s kind of hard to find.

 

6. There is no such thing as a supermarket. In Florence, our host told us that a few blocks over we’d find a “large supermarket with everything you could want in there”. Turns out it was smaller than the Washington Street Whole Foods and the Central Square CVS. All of the cookies, chips, and snacks were in one small aisle and fresh food was abundant. It had everything I  could ever want, but I’m sure some Americans might disagree with me.

DSCN0167

 

A few non- food related things I noticed…

1. Many have active commutes. In Munich, the bike lane was part of the sidewalk and just as wide. In Florence, cars can only drive in the city with special permit, so biking and walking is a regular form of commuting.

DSCN0014

 

2. They get over 21 vacation days per year, NOT including holidays. One Swiss man I met at a beer hall told me he was mad that he only got 24 days instead of 27, and that he felt bad for my paltry 14 days. Hey, maybe those extra vacation days reduce stress and inflammation!

 

Have you observed anything interesting while living/traveling overseas?

06 Oct / 2013

FRAN CHALLENGE

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FRAN.  The simple name can invoke fear and trepidation in all CrossFit athletes.  You LOVE her AND you HATE her.  Here’s your chance to master her.

Beginning on Monday, October 7th, we will have an in-house FRAN Challenge for members.  FRAN will be programmed as the WOD for that day and the challenge will run for 4 weeks ending Monday, November 4th.  For those participating there will be extra skill work available to help you all improve your score.

The buy in will be $65 and will include a Special Edition T-shirt for the event and money going towards a cash pot. Sign up sheets will be posted in the gym shortly.  Divisions will be:

  • Men’s Rx – fastest time
  • Women’s Rx – fastest time
  • Most Improved

Athletes must perform the WOD with the same scaling both times.  We ran this challenge when we were back in Roxbury in 2010 and had more than 50 participants.  It was WILD.  I hope to see more of you participating this year!

Get in on it!  Sign up in the gym beginning this weekend.

Fire It Up!  Fire It Up!

We are in the final quarter of 2013 and it is PR/Fire It Up Friday!  Be sure to post up your results for this week.  Did you hit any new PR’s?  Todays test is “Diane”.  My very first CrossFit WOD way back in 2004.  I can still remember it clearly…20 minutes, two visits with Pukie, the realization that I had found exactly what I was missing since my days as a collegiate athlete.

What was your first CF WOD?  What do you remember about it?

Beat The Streets Partner WOD, Tonight! by Coach Tina

WHEN: Friday, October 4th

CHECK IN: 6:30

DONATE: $25

MAKE CHECKS TO: The 3Point Foundation (A Non-Profit Organization)

Or Go To: www.the3pointfoundation.org

**Wanna make a real impact? Ask your company if they match your donation or give to programs that promote wellness or kid’s programs in the City of Boston.

If you don’t have a partner, DON”T WORRY! We will get you all set up!

Here’s All You Have To Do:

1.     Let Tina know which time slot works for you. Email her at: [email protected] OR sign up at the gym (We have set up a table for your convenience. This is first come, first serve.)

2.     Check in is at 6:30 p.m. on Friday, October 4th

3.     The first heat goes off at 6:45; 7:10; 7:35; 8**We will add more heats if necessary but sign up early to get the time you want. Only 10 partners per heat.

4.     Invite some friends to join you! Bring a friend from another box, remember it’s about helping kids in our community and the more people who join the more we get to donate to them!

5.     DONATE! It’s only $25 and you are helping to change the life of a kid! You can write a check or go to the website:www.the3pointfoundation.org.

6.     Don’t forget to get your raffle ticket when you check in Friday night. We will be drawing for awesome prizes throughout the night.

7.     Bring some refreshments to share afterwards!

8.     SMILE! You just did something great for yourself and YOU helped a kid with financial need….YOU ARE AWESOME!

THE WOD!

15 AMRAP

10 Shoulder to Overhead 115/75#

25 Deadlift 115/75#

50 Box Jumps 24/20”

Each partner must complete 5 reps! No More/No Less! You cannot move on until all the reps are completed. There can only be one person working at a time. Teamwork and communication!

What is BEAT THE STREETS?

This is a yearly fundraiser for Steve’s Club, a CrossFit sanctioned program for at risk youth. The program was started by Steve in Camden NJ and has served boys and girls over the past 5 years. CrossFit KIDS Boston is applying to the program but until we are accepted I can’t accept donations. This is why I want to give this money raised to The 3Point Foundation. This is a program in our own City of Boston and in only one year making a huge impact in the lives of boys.  They will add a girls program in the next few years!!

Here’s more information about The 3Point Foundation and why I want to help raise donations for the program:

When I made the decision to start a CrossFit program for kids 4 years ago I believed in opening access to all kids and teens. I have been building the program over these years with that goal always in mind.

On October 4th we are hosting Beat The Streets fundraiser and we get an opportunity to come together as a community to raise awareness and some needed funds for an amazing program here in the City of Boston.

I have chosen The 3Point Foundation as the program to support here in Boston. The fitness activity is basketball but the academic and character component is exactly the kind of program I believe will make a difference in our City.

The 3Point Foundation is a mentoring program for urban boys. Only in it’s first year the program has already helped 20 boys in a program that has character building as the foundation of their teaching. They teach the boys the meaning of hard work, teamwork, honesty, respect, perseverance and what it means to live virtuosity–to do the common uncommonly well. 

They also have an academic component to the program that gives the boys an opportunity to challenge themselves intellectually. The program meets every week during the school year but the outstanding work extends into the summer.  At the Fessenden School the boys attend a 4-week summer program and are given academic opportunities they may not have elsewhere.  They are taught test preparation and intellectually challenged to reach beyond any barriers.

The range of boys is as varied as the communities of Boston. Some will go on to educational opportunities at independent schools. Those with special academic needs will continue to receive support through the program throughout their education and involvement with the program.

The HOOK—Basketball! The boys who are chosen for the program have demonstrated a commitment, discipline and enthusiasm in basketball programs throughout the various communities of Boston. The sport of basketball is used as a teaching method for life lessons. Some of the best college and high school coaches in the metropolitan Boston area work with the boys.

My dream is to build a CrossFit KIDS program that serves underprivileged youth. The 3Point Foundation has a similar mission. Let’s support this program as ours gets started. Together we can promote education, character and healthy living for boys and girls in our amazing City!

 Thank you for your support!

“FRAN” Challenge

FRAN.  The simple name can invoke fear and trepidation in all CrossFit athletes.  You LOVE her AND you HATE her.  Here’s your chance to master her.

Beginning on Monday, October 7th, we will have an in-house FRAN Challenge for members.  FRAN will be programmed as the WOD for that day and the challenge will run for 4 weeks ending Monday, November 4th.  For those participating there will be extra skill work available to help you all improve your score.

The buy in will be $65 and will include a Special Edition T-shirt for the event and money going towards a cash pot. Sign up sheets will be posted in the gym shortly.  Divisions will be:

  • Men’s Rx – fastest time
  • Women’s Rx – fastest time
  • Most Improved

Athletes must perform the WOD with the same scaling both times.  We ran this challenge when we were back in Roxbury in 2010 and had more than 50 participants.  It was WILD.  I hope to see more of you participating this year!

 Get in on it!  Sign up in the gym beginning this weekend. 

What’s On Tap

Saturday – 10/5
1. AMRAP 15
200m Run
15 Power Snatch, 115/75
15 Burpees

2. Push Press – 3×10 (straight sets)

Sunday – 10/6
1. NorthEast Regional Team WOD 11.4 (modified)
150 CTB pull-ups
150 OH swings, 24kg/16kg
150 Double unders
150 OH Squats, 95/65

Teams of 2.  Athletes will start on the ground below their pull-up bar. At Go, they will jump to their bar. Any jumping before the Go will result in a false start. This workout is a chipper. All pull-ups must be completed before the kettlebell swings, all the swings before the double-unders, and all the double-unders before the overhead squats. Only one athlete may be working at a time. The athletes may work in any order they choose. There is no minimum number of reps each athlete must complete. There is a 30min time cap. If a team cannot finish in the time cap, their result is the time cap plus a one second penalty for each rep not completed.

2. Low Box Jumps – 4×10 (Unbroken)

Monday – 10/7
1. “FRAN” Challenge
21-15-9
Thruster, 95/65
Pull-ups

2. Deadlift – 3×10 (straight sets) compare to 9/27

Tuesday – 10/8
1. Complete reps of 2-4-8-16-8-4-2 for time
*Front Squat, 225/155
Toe 2 Bar

*Athlete must clean the weight up to the front rack position

2. Snatch – 6×3 ascending weight

3. Low Box Jumps – 4×10 unbroken

Wednesday – 10/9
1. Complete for time
Run 1 mile

AMRAP 10
5 Handstand push ups
10 Pistols
15 Pull ups

Run 1 mile

2. Low Box Jumps – 4×15 unbroken

Thursday – 10/10
1. 3 rounds for time
21 OH swings, 24kg/16kg
21 Push-ups
21 Sit-ups (gh sit ups for advanced)

2. Thruster – 3×10 (straight sets)

3. Midline Work

Friday – 10/11
1. EMOM 12 – Power Snatch (moderate weight)

2. Jerk – 5×2 straight sets

3. Low Box Jumps – 4×20 unbroken

 

BC Men WU

Rhythm and Balance are two skills needed in the boat and in the gym.  One way to improve a skill is by deliberate practice on a regular basis and making every act an act of conditioning.  Showing your body and brain how to move properly over and over again in many different situations will force it to adapt and make a movement second nature.  The simple task of taking the blade out of the water and putting it in the water in time with the rest of your crew is one example.  Above is a video of the BC Men’s Crew Team practicing building 30′s and the chop spin.  How do you spin the boat?  Have you ever tried the chop spin?  Do you use spinning the boat as an opportunity to improve rhythm, balance, timing, and feel?

 

What do you do every day in the gym that can help improve a skill or a goat?  Picking up an empty barbell or plates from the floor?  Picking up the med ball to start your first wall ball?  Kicking up into a handstand from a standing position vs. the floor?  Every act is an act of conditioning.  If you’re focusing on a particular skill in the gym this month, look for little opportunities to keep improving and practicing proper movement patterns.  If you need help dreaming up creative ways to practice a skill outside of class come find me and we’ll figure it out!

30 Sep / 2013

The Kettlebell Snatch

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The kettlebell snatch is one of the movements most commonly performed incorrectly by the novice crossfitter. Often with good intentions an athlete will attempt to perform the kb snatch the same way they would perform a barbell or dumbell snatch. That is, by pulling the object in a straight line from the ground, keeping the bell close to the body and dropping under to receive. Anyone who has done this knows that the resulting outcome is that the bell snaps around and slaps the back of your wrist, which eventually becomes painful. Try out these suggestions to smooth out the kb snatch.

Hand Position:
The grip should be off set when snatching or performing the single arm swing. Overhand grip the bell on the floor with the thumb and forefinger all the way against one of the horns of the bell. This grip will allow for a shorter turnover at the top of the snatch reducing impact on the back of the arm.

C/O beyondstrong.typepad.com

C/O beyondstrong.typepad.com

The Path of the Bell:

The path of the bell should be an arc.  Just like a single arm swing, the bell is propelled out away from the body and at the top of the arc there is a “punch”.  When punching through be sure to keep a straight wrist and allow the momentum of the swing to continue into the overhead position.

C/O kettlebelltherapy.com

 

Overhead Position:

The overhead position is a rest position.  The bell should be supported overhead through proper structural alignment, shoulder and elbow locked out with thumb facing the wall behind you.  To begin the next snatch allow the bell to fall forward while counter balancing the drop with your body.

 

Coach Jason Gee

C/O kettlebelltherapy.com

FIRE IT UP!  FIRE IT UP!

It was a big week of training with great effort and energy in the classes by everyone.  We are seeing some significant improvement in the olympic lifts and great focus on the weekly skills.  Keep up the hard work!

As a suggestion, if you miss the strength days or the skill of the week days, try to get in some open gym times and get your work in.  The goal is 3 days per week for the skills and at least 3 days for the strength.  As you may notice, each week we have been incorporating the previous weeks skill into the programming.  The more you practice, the easier it will be in the metcon.

On the strength movements, work up to weight that you can perform 10 reps for 3 sets.  It should be a challenge at these weights with you almost failing on the last 1-2 reps each set.  A good ballpark figure to start with is around 70% of your 1RM.  This is not absolute and it is not intended to be a ceiling.  As the lifts cycle through, you will add TEN pounds to your previous load.  For example if you perform 3×10 with 300# on the back squat on Saturday, you are expected to do perform 3×10 with 310# on Friday.  

What’s on Tap

Saturday – 9/28
1. Thruster Ladder
With a continuously running clock, complete 1 thruster on the first minute, 2 thrusters on the second minute, 3 thrusters on the third minute…Continue until you cannot complete the corresponding number of thrusters.  The weight is to be cleaned from the ground to begin each round.

2. Back Squat – 3×10 (straight sets)

Sunday – 9/29
1. CFGames Regional 11.1 TEAM WOD – with TEAMS of 2

Row 750 x 4
50 Handstand Push ups
Row 750 x 4

Teams are made up of two. Athletes will begin lined up behind the rower. They determine the starting order and must stick with that order throughout the workout. At the start, the first athlete moves to the rower and completes the 750m row. He or she gets off the rower and tags the second athlete behind the line. The second athlete then moves to the rower and rows 750m. This continues until both athletes have rowed 750m twice.

Once the fourth row is finished, he or she tags the first athlete, who moves to the wall and performs a set of handstand pushups. At least one rep must be attempted. An attempt begins in the start position and descends until the head touches the abmat. Each athlete must perform at least one attempt, even if all 50 reps have been completed. If the 50 reps have not been completed after all the athletes have performed their first set, they continue performing one set apiece in order. Once the 50 handstand pushups are complete and each has performed at least one set, the first athlete moves back to the rower. He or she may not move past the line until the handstand pushups are complete. It is the same first athlete who rows first, no matter which athlete performed the final handstand pushup.

Monday – 9/30
1. 21-15-9
Double Unders
Power Snatch, 95#/65#
Knee to elbows

2. Power Clean – 6 x 3 ascending weight

3. EMOM 10 – Pull ups (choose a number that you can hit for all 10 rounds) 
Advanced – EMOM 10 CTB Pull-ups

Tuesday – 10/1
1. AMRAP 20
20 Wallball Shots 10′ target, 20#/14#
20 DB Power Snatch, 55#/35#

2. Press – 3 x10 (straight sets)

Wednesday – 10/2
1. For time
Row 2k
15 Bench Press, 135#/95#
Row 1k
10 Bench Press, 185#/125#
Row 500m
5 Bench Press, 225#/155# 

2. EMOM 10 – Pull ups (choose a number that you can hit for all 10 rounds) +1 if you completed all rounds on Monday
Advanced – EMOM 10 CTB Pull-ups

Thursday – 10/3
1. For time each round
5x500m run (2:00 cap)
rest 2:00 

2. EMOM 12 – 2 Clean + 1 Jerk (moderate weight)

Friday – 10/4
1. “Diane”
21-15-9
225#/155# Deadlift
Handstand Push ups

2. Back Squat – 3×10 (straight sets)

3. EMOM 10 – Pull ups (choose a number that you can hit for all 10 rounds) +1 if you completed all rounds on Wednesday
Advanced – EMOM 10 CTB Pull-ups

Mobilize!

RRC getting after some Hamstring Mobility

Over the last few days my schedule has kicked in to full gear and I’ve had the opportunity to coach a wide range of athletes.  In the mornings I coach athletes from CrossFit Boston and Boston College Men’s Crew in the gym.  In the afternoon I coach high school athletes from Wayland-Weston Crew.  The biggest thing all three teams need to improve their performance is mobility.  Today is a good day to focus on improving your mobility.  Let’s get after it!

 

In rowing the longer your stroke the further you can move the boat and ultimately the faster you can go. Same thing applies indoors, rowing on the erg. The only problem with that equation is your positioning. Are you in a strong position at the catch and finish? Today is a day to work on mobility and improve that positioning. Take at least 15 minutes, ideally longer, to work on your tight spots. What limits you? Ankle flexion at the catch? Shoulder mobility at the finish?  Tight hips/hamstrings at Bodies Over?

 

Share where you tend to be tight during a row as well as your problem areas for WODs. What are you doing daily to work them out?

 

Last but definitely not least, the video at the top of the page is something I put together to inspire the families and firefighters still recovering from one of the deadliest blazes in Houston’s history.  Tito, Hannah, and I attacked the “Iron Bill” Inspire WOD last Saturday.  Who have you inspired lately?

Fire It Up! Fire It Up!

It is PR Friday and it has been a week of personal bests in the gym!  The bell has been ringing so much that it came off the wall.

What a testament to the efficacy of CrossFit in that while we have been emphasizing building work capacity over a traditional strength training cycle many of you continue to improve your strength numbers.  Even while attacking strength after met cons you still are increasing your lifts.  This has been true even for our intermediate and advanced lifters.  

This week was especially difficult week of programming with the WOD’s really challenging both physically and mentally.  Which workout did you find the most challenging?

How Are You Refueling After Workouts?

Wednesday was a heavy volume day for my training.  I trained on the Airdyne in the morning, completing 20 minutes of :30 second sprint followed by :30 recovery along with a 10 minute warm up and cool down.  That evening I completed “Kelly” as part of the programming.  Total training time was almost 1.5 hours of hard work.  I made sure to slam back a PROGENEX recovery after my workouts so that I would be ready to go the next day.

As an official PROGENEX Affiliate, I can now share a special discount code that enables you to get any PROGENEX products at 10% off the retail price. Simply use the Affiliate Code 02134 during checkout to receive 10% off your order. I chose to partner with PROGENEX because I feel strongly about their products and the results they produce. As always, I am happy to share my experiences with PROGENEX, too, so feel free to ask me! 

If you are not sure what flavor you prefer, you can pick up a single serve PROGENEX Recovery in the gym and try it out first.

What’s on Tap

This week we will be focusing on handstand push ups as our skill.  Be sure to get in at least three days of practice this week using the EMOM protocol.  When you are training extra time during open gym be sure to get in a back squat day and an overhead lift.

Saturday – 9/21
1. AMRAP 17
1 Power Snatch
30 Double Unders

Choose a starting weight and increase by 10 pounds each round if the double unders are completed unbroken.  Score both weight and rounds completed.

2. Accumulate 15 minutes of a free handstand hold

Sunday – 9/22
1. Teams of 2 Complete 3 rounds for time
15 Deadlift, 275#/185#
15 Knee to elbows

Using a staggered start, partner 1 begins on the deadlift and partner two begins on the deadlift as partner 1 moves on to the knee to elbows.  Partner 2 must follow partner 1 the entire time.

2. Run 2000m relay for time

Each partner must complete 1000m of running while alternating each 500m

Monday – 9/23
1. 15-12-9-6-3
135#/95# Back Squat
Pull-ups

2. Power Snatch – 6 x 4 reps with ascending weight

3. 10 EMOM Handstand Push-ups
Choose a number you can complete each round

Tuesday – 9/24
1. Front Squat – 3×10 (straight sets)

2. Row 6 x 250m with 1:00 rest

Wednesday – 9/25
1. AMRAP 15
10 Deadlift, 225#/155#
10 AbMat Sit-ups

2. 10 EMOM Handstand Push-ups
If you completed all of your reps on Monday then increase by one rep per round

3. Midline work (your choice)

Thursday – 9/26
1. 20-10-6
Begin each round with a 500m run
155#/125# Front Lunge
Pull-ups

2. 2 Position Snatch (high hang + mid hang) – 5 x 3 reps (light to moderate weight)

Friday – 9/27
1. Deadlift – 3×10 (straight sets)

2. “Jack”
AMRAP 20
115#/75# Push press, 10 reps
24kg/16kg Swings, 10 reps
24″/20″ Box Jumps, 10 reps

3. EMOM 10 – Handstand Push-ups
If you completed all of your reps on Wednesday then increase by one rep per round

See you in the Box! ~ Neal

RRT13 RoR Boat Pic

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.

 

Fall is here.  Set a goal, whether it’s a competition or a benchmark, and let’s get after it.  Here is a little video of the Renegade Rowing Team.  

 

RRT13 RoR Team pics

After 8 weeks of training, they learned to row together and push themselves to a third place finish at the Rumble on the River last Sunday.  If you’d like to attack your goals and have an awesome team to help you get there, come check out Renegade Rowing – either Online or in Boston!


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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 […]

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  • 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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