18 Feb / 2014
Coach Julie Is OUT tonight. Please follow the instructions below for an open Olympic Lifting session.
As always help each other out and be careful and respectful of each other. Warm up joints well and 3×3 with bar.
I will be present 10am-12 this Saturday
Snatch 60% 3×3 70% 3×2 75% x3 80% 3×1
Clean and jerk 70%3×2 75% 3×2
Back Squat 70%x 3 75x 5×3
16 Feb / 2014
President’s Day Schedule – No 7:30pm class
“It does not matter how slowly you go as long as you do not stop.”
Saturday was a blast watching you perform the retest for the 2014 Transformation Challenge. The effort being given was nothing short of inspiring. The results were hard earned. It is days such as yesterday that truly make what we do as trainers/coaches rewarding. Many of you shattered your previous times for the WOD. I don’t think we came across a single person that was not elated with his/her hydrostatic weigh in. It was a great day indeed.
Now what? There still is one final WOD this upcoming Saturday, BosCreek WOD #3, but the challenge has come to a close. What’s next? Well, it depends on you. Did you embrace the true spirit of this challenge? Have you laid the foundation for continued and greater success?
Congrats on all of your success! It truly is amazing. Keith mentioned to me in private on Saturday that our results have been one of the most impressive as a whole for a gym that he has experienced.
Guess what. You cannot quit now. Re-read the quote from Confucius above. DO NOT STOP. You owe to yourself. You owe to someone close to you that can learn from your experience and begin his/her path to a better version of his/herself.
Your continued transformation probably will not be as dramatic as they were these last 6 months. That’s okay. Just re-read the quote again:
“It does not matter how slowly you go as long as you do not stop.”
14 Feb / 2014
Some housekeeping items first: Don’t forget that tomorrow is the retesting of the 2014 Transformation Challenge. Heats begin at 9:30AM and will run every 30 minutes finishing at 12pm. There will not be any regularly scheduled classes. The gym will still be open for those not participating to make up a missed workout or hit some strength work.
FIRE IT UP! FIRE IT UP!
Great week of training everyone! Randy came to visit us and Vijay “Beefcake” Thomas claimed the second best score for the gym. If you missed the Facebook post…
Dennis The and Omri Levi also put their names on the leader board as well for the men and Shannon “She-ra” Flahive is now the leader for the females! Don’t worry picture coming soon. ”Malleolo” also graced us with its presence for the first time this week. What a tough WOD. Adam “Captain America” Voci was the only person attempting to complete it Rx and he could not finish under the 15:00 time cap. This will become a regular gym benchmark so y’all will have the chance at redemption!
2014 Reebok CrossFit Games Open
There are only 13 days until the first WOD is released. Have you signed up? Why not? Listen, for the majority of us participating it has nothing to do with qualifying for Regionals. It is about challenging yourself under a competitive environment at a level a little higher than what occurs in day to day classes. You can learn so much about yourself with a little bit of competition.
What’s On Tap
Saturday – 2/15
The workout begins with 20 thrusters of a 45# barbell. Every 500m the athlete must perform another 20 thrusters. The clock stops at the end of 2000m.
Sunday – 2/16
1. Deadlift – 5 x 2
2a. Handstand Holds – accumulate 5 minutes in a hold
2b. Toe 2 bar – unbroken sets
(Accumulate 5 minutes in a handstand. Each time you come down from the handstand position, perform an unbroken set of toe 2 bar. Post your best and worst linked sets to comments.)
Monday – 2/17
1. AMRAP 12
10 Pull ups
8 Overhead squats, 95/65
6 Over the bar burpees
2. L-sit holds – 8 x max holds (don’t hold more than 20 seconds)
Tuesday – 2/18
1. AMRAP 7
80 Double unders
50 Calorie row
30 Overhead swings, 24kg/16kg
20 Pull ups
2. Accumulate 15 minutes of muscle up practice
Wednesday – 2/19
1. 10 Rounds for time
10 Deadlift, 135/95
8 Hang power clean (from knees), 135/95
6 Shoulder to overhead, 135/95
2. Accumulate 200′ of Overhead walking lunges – 115/75
Thursday – 2/20
1. Back Squat – 7 x 1 (straight sets)
2. 15 rope climbs
Friday – 2/21
1. “Fran” 21-15-9
2a. Box jumps – 4 x 10 unbroken (game standards)
2b. Toe 2 bar – 4 x max unbroken
12 Feb / 2014
We 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!
As many of you have noticed (and lamented), sleep is a big part of the Transformation Challenge. But sleep doesn’t just impact how hard it is to get out of bed or how much coffee you need to survive the day, it can also affect your food choices, sports performance, and long term health.
Sleep occurs in two parts, non-rapid eye movement (NREM) and rapid eye movement (REM) sleep. NREM sleep makes up about 75% of sleep time and consists of four stages. Stages 1 and 2 are the beginnings of sleep, when your start breathing more irregularly and begin to disengage from your surroundings. Stages 3 and 4 are the parts of the sleep cycle where the most recovery occurs, as breathing slows, tissues are repaired, energy is restored, and important hormones are released. REM sleep makes up the other 25% of sleep time, usually happening 90 minutes after you fall asleep and recurring every 90 minutes. During REM sleep, energy is provided to the brain and body, the brain is active – this is the part of sleep where dreaming happens – while the body becomes immobile as muscles are turned off.
11 Feb / 2014
One of the legends of CrossFit, Chris Spealler, wrote a post about CrossFit for training v. CrossFit for Sport. I have a world of respect for Chris. I have met him personally, had the opportunity to learn from him, and discuss being a gym owner. He is a stand up dude and very intelligent.
I highly encourage you to read this post in its entirety. There is much that we all can learn from it.
One of the things I love about CrossFit that is communicated in our programming lecture and some of the other reading material that we see is that “Our needs don’t vary by kind, only by degree.” I whole heartedly agree with this statement. Essentially we are saying that everyone from the most deconditioned participant to the most elite athlete have the same needs. All of us will be required to squat, press, deadlift, push, pull, run, jump, etc. in different forms or fashions. The KEY that we need to recognize is that this vary’s tremendously by DEGREE. Particularly between those training CrossFit for what it’s truly designed for, and those that have chosen to seriously pursue CrossFit as their sport at an ELITE level. The difference between these two pursuits is going to be dictated by your goals. When you set goals you should be realistic but confident and depending on what they are it will require more or less sacrifice from yourself and even those around you. I think we can all fall into 3 basic categories.
Read the whole article here. Post your thoughts to comments.
09 Feb / 2014
“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood; who strives valiantly; who errs, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; who spends himself in a worthy cause; who at the best knows in the end the triumph of high achievement, and who at the worst, if he fails, at least fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”
07 Feb / 2014
FIRE IT UP! FIRE IT UP!
What an awesome week of training. The PR Bell has been ringing like a boss! If you haven’t had a chance to make it over to the CrossFit Boston Facebook page you want to. We have been posting up a ton of pictures from the WOD’s for you to share with friends and family. As one member put it, “Now my Mom will be able to see that I am ok.” Go on over and feel free to Tag yourself.
A New Face?
Next week you will see a new face coaching you in the classes. Coach Tina will be leading the charge along with Pat, G2, Adam V, and myself. She has been doing such a great job with the CrossFit Boston Kids program and I know that she will bring the same dedication to you all as well. Be sure to give her a warm welcome.
What’s On Tap
The intensification of programming will be continuing as we draw closer to the beginning of the 2014 Reebok CrossFit Games Open Season. Outside of class time spend more time working on skills and less volume of training. Your goal is to be as an efficient mover as possible while still ramping up your fitness through the daily WOD’s. Strength will be a secondary goal gained through repetition of movement and exposure to time under tension in the WOD’s and the weekly dedicated strength WOD.
When the WOD is a strength day, it should be as intense as the rest of the week. I am not prescribing loads. It is implied that you will work up to a very challenging weight for the rep scheme (2 reps/3 reps) and attempt to perform all of the sets (5) at this weight. It should leave you exhausted!
There is more midline work programmed this week. Really focus on engaging your abs. This will help you carry it over to all of our WOD’s. Midline stabilization is a huge part of being successful in sport and movement.
Saturday – 2/8
Complete for time
30 Thrusters, 95/65
30 Pull ups
30 Hang squat cleans, 95/65
30 Push ups
30 Deadlift, 95/65
30 Knee to elbows
Post WOD – Skin the cats
Sunday – 2/9
1. Deadlift – 5 x 2 (straight sets)
2. For time with a Partner (volume shared equally alternating every 10 reps)
100 Double unders
100 DB Shoulder to overhead, 55#/35#
100 DB Snatch, 55#/35#
100 Box jumps
Monday – 2/10
30 Power Clean and Jerk, 75/55
2 Muscle ups
25 Power Clean and Jerk, 105/75
4 Muscle ups
20 Power Clean and Jerk, 135/95
8 Muscle ups
15 Power Clean and Jerk, 165/115
16 Muscle ups
10 Power Clean and Jerk, 205/135
32 Muscle ups
Tuesday – 2/11
1. 3 rounds each for time
rest 1:00 between each round
2. 5 rounds for time
10 Box jumps, 20″
10 Pull ups
Complete 75 reps for time
Power Snatch, 75/55
2. Bench Press – 5×3 (straight sets)
Thursday – 2/13
Squat clean, 185/125
Push jerk, 185/125
2. Tabata L-sits
Friday – 2/14
1. Reps of 21-15-9 for time
Sumo deadlift high pull, 95/65
Burpees to a 45# plate
Handstand walk (20-14-10)
2a. Strict pull ups – 3×5 AHAP
2b. Strict dips – 3×5 AHAP
05 Feb / 2014
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!