17 Oct / 2014
Greetings all! I am writing to you today from Vancouver, BC. I am away this weekend meeting with other MadLab Gym owners as we work together in sharing ideas on how to continue to improve your experience as a member of the CrossFit Boston community. I enjoy theses weekends because it always opens my mind to some aspect that I may have overlooked, something simple that can be applied immediately.
How about the week of training? PR Wednesday was awesome to see the 400m run leaderboard undergo so much shuffling! The new leaders are Avik C with a blistering pace of 1:07 for the men and for the ladies Lauryn Z smoked it with a time of 1:16 to take over the top spot. The remaining top 5 for the day were:
1. Avik C 1:07
2. Christopher V 1:10
3. Pat F 1:11
4. Mike L 1:12
5. Terrence K/John R 1:15
1. Lauryn Z 1:16
2. Ellen G 1:17
3. Lisa D 1:18
4. Gabby R 1:21
5. Linh N/Elizabeth T 1:24
JUMPNRope Seminar Cancelled
In case you have not yet heard, the seminar scheduled for today with the JumpNRope has been cancelled due to lack of sign ups. If you had signed up you may attend one of the other 4 that are being conducted in the area this weekend or you can request a full refund.
Contact Katie here.
WHAT’S ON TAP
Here is the next week of programming:
1. Upside Down FRAN
Reps of 9-15-21 for time
2a. L-Sit Holds – 6 x 10 seconds, 1:00
2b. Dip hold (bottom position) – 6 x 15 seconds, 1:00
3. 30 Strict Toe 2 Bar
Partner Fight Gone Bad!
5 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high-pull, 75 lb. (reps)
Box jump, 20-inch (reps)
Push press, 75 lb. (reps)
In this workout you and your partner move from each of five stations after a minute while alternating who is doing the work.. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate,” the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
1. AMRAP 20
15 Overhead Squats, 95/65
2a. Glute ham raise, 6-10 reps x 3 sets
2b. 5 TGU’s each arm x 3 sets
1. Power Clean
Work up to a 3RM (not touch and go, 2-3 seconds between to reset)
2. Complete for time
PR Wednesday 10/22
1. Overhead Squat – 10RM
Find your 10RM
2. 3 Rounds for time
315/215 pound deadlift, 10 reps
1. E2M420M (10 rounds)
5 Alternating Pistols each leg
2a. Skin the cats 188.8.131.52 x 2 sets
2b. Single Leg Deadlift 5 each leg x 2 sets
1. Bench Press
3 reps @ 70%
Kipping Pull-ups 8.8.8, rest 2:30
3 reps @ 80%
Kipping Pull-ups 8.8.8, rest 2:30
3+ reps @ 90%
Kipping Pull-ups 8.8.8
2. Complete 3 rounds each for time
rest 2:00 between rounds
Saturday 10/25 & Sunday 10/26
GYM CLOSED while we host the CF-L1 Seminar
Congratulations to Ashley S. for taking first in the 18th Annual RPS Power Challenge: Boston last weekend! Here is a video of her crushing her opening Deadlift at 330 lbs. She went 6 for 9 on all of her lifts with a total of 775. In the Back Squat she hit 275 and in the Bench she hit 170. After this weekends competition she is now in the top ten lifters on the RPS Leader Board. Well done committing to your training Ashley and keep up the awesome work! If you guys see her in the gym give her a pound!
For more information and results on the meet checkout revolutionpowerlifting.com
Renegade Rowing Breakfast – Sunday @10:30am!
If you’re interested in joining the Renegade Rowing Club this year we will be starting in a couple of weeks. Come by the gym this Sunday (10/19/14) at 10:30am to enjoy some coffee, bagels, and stories of years past. We will be getting everyone fired up about the upcoming Renegade Rowing League and training for the best 2,000m race of your life at the CRASH-B Indoor Rowing World Championship in February! Please send me an email – [email protected] – if you’re planning on stopping by or if you’d like to join us this year. After breakfast and the info session we will all be heading over to the Charles River to cheer on the crews racing in the Head of the Charles Regatta!
Hope to see you all Sunday!
15 Oct / 2014
Do you eat food? Do you want to get stronger? Good, then I should see you tonight!
At 7:30 pm (after the 6:30 class) I will be covering what you need to know to optimize your strength gains and performance. Topics include:
- The Macros (A Quick Review)
- Strength Training & Your Body – the role of glycogen
- Eating before, during, and after workouts – checklist of qualities
- Suggested Options – examples of whole foods and products you can try before, during, and after workouts
- Real world examples – we’ll do some calculations that will help us get comfortable calculating our dietary needs around workouts
- Supplements – which ones do you need?
- A look at the evidence on caffeine use and performance
- Other Lifestyle Factors
Dan from RacePak will also be joining us with some free samples of products you can use before, during, and after a workout.
Here is the condensed info:
Fuel For Strength: Nutrition Strategies for Strength and Performance
Where: CrossFit Boston 114 Western Ave; Allston, MA
When: Wednesday, October 15th 2014 at 7:30 pm
Cost: Free for strength challenge participants or $12
There will be a sign in sheet at the door, or you can REGISTER HERE.
14 Oct / 2014
Think you’re so good at double-unders that you don’t need to go to the jumpNrope Double Under Seminar that’s being held at the box this Friday, October 17th from 5:30-7:30 PM? Well, here’s one of the WODs (or similar) that will be featured in our next Team Throwdown on Saturday, January 31st 2015:
Isn’t This Really a Triplet?!
Buy-In: Unbroken double-unders each partner 30 Rx/5 scaled
Burpee-box jumps 20″ Rx/step-ups permitted scaled
1. Only one athlete may work at a time
2. Both athletes must complete their double-unders UNBROKEN before moving on to burpee-box-jumps
3. Score will be number of burpee-box jumps performed
As promised, unbroken double-unders are REQUIRED, even in the scaled division, so definitely sign up for the double-under seminar! You’ve got more than three months to get and perfect double-unders! Missed the registration link for the throwdown? HERE IT IS!
Peace and Taiwanese bacon grease,
13 Oct / 2014
There will not be a class this Wed. the 15th. BUT Alex is holding a seminar, “Fuel for Strength”. It is a nutrition seminar that will open your eyes to giving your body fuel. So, I hope to see you there!
Practice your alignment, your breath in ever movement and the Vinyasa. You want to make the moment in a flow that will let you open more in every movement!
I better see you all practicing before and after classes or your own workout!
10 Oct / 2014
Yet another week is in the books! It’s great to see so many performance PR’s. On Wednesday we maxed out the snatch and there were more than a few big Personal Records. Warrior Linh, Nina, Joe M, Jason W, and Alex C all hit new records in the snatch. Joe and Jason both achieved a body weight snatch. That is a HUGE achievement and a great platform to push off from as they continue to improve.
Here are a few pics from Wednesday:
I would like to introduce Justin. I have been working with Justin just the last couple of months as he has been going through our Foundations Program. Justin played scholastic tennis at a very high level and has begun Obstacle Course Racing to keep his competitive juices flowing. Despite his athletic background, Justin never had the opportunity to partake in a strength and conditioning program. This week he back squatted his bodyweight for a triple and did so easily.
We worked up to a 3RM for the day. Each attempt was a PR for him because he had never done it before. It was exciting to see the legit surprise and pride as he had success on each successive lift. Justin will be joining Group Classes soon. If you see him with me or in the gym be sure to say hello!
Friday 10/17 – 5:30pm-7:30pm: JumpNRope Seminar (some spots still available) NO CLASSES or OPEN GYM
There is less than one week left to secure your spot for Molly Metz’s and her Team’s JumpNRope seminar. It will help you improve your skill. It is NOT just for the beginners. This is great for anyone in the gym to help you improve.
PROGRAMMING – WHAT’S ON TAP
Here is this week’s upcoming programming.
Complete with a partner for total calories
Row 20 minutes alternating every 2 minutes. While one is rowing, the other is holding a weighted Push-up/Plank with 45/25 pound plate on his/her back. Add a 10 burpee penalty each time the plank is compromised.
Gymnastic strength work – for quality and 20 minute cap
1a. 20 Squats x 2 sets
1b. Strict Pull-ups, 3.3.3 x 2 sets
1c. Ring Dips, 5.5.5 x 2 sets
1d. Strict Toe2Bar, 5.5.5 x 2 sets
1e. 10 lunges each leg x 2 sets
1f. 10 Ring Rows (feet on box) x 2 sets
1g. 12 Push-ups x 2 sets
1h. 10 Back extension x 2 sets
2. Reps of 21-15-9 for time (10 minute cap)
1. Front Squat
5 reps @ 65%
Max reps strict HSPU, rest 2:00
5 reps @ 75%
Max strict HSPU, rest 2:00
5+ reps @ 85%
Max strict HSPU
2. AMRAP 8
Row 15 calories
PR Wednesday 10/15
1. TEST – 400m run
2. TEST – 75 Wallball shots
3a. Back extension – 3 x 10-15 reps
3b. Strict Toe2Bar – 3 x 8-15 reps
1. Accumulate 8 minutes in a Handstand (scale against a wall if necessary)
2. Complete 5 rounds for time
10 Front Squat, 155/105
8 Power Clean, 155/105
6 Push Jerk, 155/105
Friday 10/17 (NO 5:30 or 6:30 classes)
1. Shoulder Press
3 reps @ 70%
Strict pull-ups 3.3.3, rest 1:00
3 reps @ 80%
Strict pull-ups 3.3.3, rest 1:00
3 reps @ 90%
Strict pull-ups 3.3.3
2. EMOM 12
Odd – 30 Unbroken double unders
Even – 5 Touch-n-Go Snatch @ 50% of 1RM
1. Upside Down FRAN
Reps of 9-15-21 for time
2a. L-Sit Holds – 6 x 10 seconds
2b. Dip hold (bottom position) – 6 x 15 seconds
3. 30 Strict Toe 2 Bar
08 Oct / 2014
Hey CFB! Great work on those rowing intervals on Tuesday. Everyone really got after it and the form is definitely coming along. Keep it up! Speaking of rowing…
Life get’s crazy, especially this time of year as we gear up for fall parties and the holidays – CFB Halloween Party Anyone? In the Rowing World, the Head of the Charles is known to rowers as Rowing Christmas. Every year on the third weekend of October, rowers past and present gather to remember the good old days and push themselves to the limit against the best in the world. If you can get outside today, go for a walk along the Charles River. You will more than likely see other random people both tall and small looking at the bridges and turns scouting their line for race day. Keep an eye out for coaching launches filled with coxswains doing the same thing from the water. The biggest regatta in the world is just over a week away. Time to get excited!
If you’re interested in checking out the Head of the Charles next weekend, October 18-19, I’ll be cheering on our very own Bob E. around 9am on Saturday morning from the Western Ave. Bridge. He’ll be racing in a single for the first time and I can’t wait to see him get after it. On sunday you can also check out the Boston College Men’s Crew Team who I’ve been training with Renegade Rowing. Either way it should be an amazing weekend with lots of fun activities, so get outside and drink it in! Here’s a spectator’s guide if you’d like more info.
Never seen the Head of the Charles Regatta before? Try the following today! Take 15 minutes today to stop. Breathe. And go for a walk. Watch some rowing. How does the boat move in relation to the body? What part of the stroke does the boat move the fastest? How’s the form look compared to your erging on Tuesday?
If you’re lucky enough to do this please share your thoughts, where you were, and what you saw!
08 Oct / 2014
Different seasons mean different things to everyone: fall is college football, summer is beach season, and winter is marked by the Holidays (or if you’re a Floridian in Boston, by infinite cold and misery with skiing mixed in). Food used to be the same way. Have you ever noticed that Strawberries are best in the summer, that all of a sudden come September there are about 10 more varieties of apples available in the super market, and that there are tons of fun and weird looking gourds from October through February? Nowadays you can get most fruits and vegetables year round, imported from almost anywhere in the world, but once upon a time different seasons meant different fruits and vegetables, and if you wanted Strawberries in December, you had to can them. Here are a few reasons why the old way was better, why eating seasonal produce, preferably locally grown, is better for both you and the environment.
- Nutritional value - Fruits and vegetables have the most nutritional value (i.e. vitamins and minerals) when they are ripened on the stem and then picked. However, when they come from places far away, they are picked before ripeness and ripen along the way. So while they may gain color and size, they won’t gain nutritional value. This is one reason many people argue that fruits and vegetables don’t have the same nutritional content as they did 50 or 100 years ago.
- Cost - Seasonal produce is often cheaper for two reasons. For one, it grows more naturally in season and so requires less labor intensive care. Second, it often comes from a source closer to home. It’s easy to find USA produced strawberries and cherries in the summer for instance, but in February they all come from Mexico or Chile, which also adds the cost of transportation and gas to your grocery bill.
- Flavor and Taste – Fruits and vegetables taste better when they ripen on the stem versus in the back of a refrigerated truck. Buying seasonal produce means you get the most flavorful and tasty produce.
- Sustainability - This is a big buzz-word lately. But buying local, seasonal produce cuts down on the environmental impact of shipping food several thousand miles. It will also support your local farmer, keeping him in business to continue producing delicious fruit and vegetables.
What’s in Season Now? Right now it’s fall, so that means apples, squash, cherries,
broccoli, endive, cauliflower, garlic, pear, parsnips, pumpkin, sweet potatoes, swiss chard, butter lettuce, grapes, and turnips. Visit the Fruits and Veggies: More Matters website for a complete list of spring, summer, fall, winter, and year round vegetables and fruits.
Find a Farmer’s Market! Nearly every city and town in America now has a farmer’s market. In Boston, there’s one at Copley Square Tuesdays and Fridays, one at South Station on Thursdays, one in Allston Village on Saturdays, SOWA on Sundays in the South End, and one right at the corner of Western and North Harvard ave on Friday afternoons.
Or, you can do a Google search or visit the United States Department of Agriculture (USDA) Marketing Service Web Page for a searchable directory of farmer’s markets. Just enter your zip code and search! Markets in Boston should be open another few weeks, usually until November 1.
07 Oct / 2014
In lieu of my regularly-scheduled blog programming, I would like to direct your attention our our new events section. You can find it by navigating to: http://crossfitboston.com/events/
There, you will discover a whole bunch of fun, informative, and intoxicating events that will help you make your time at CrossFit Boston more productive and stumble-y.
Want to know how best to fuel for your CrossFit WODs? Go to http://crossfitboston.com/events/ and check out Coach Alex’s nutrition seminar.
Want to learn how to double-under with the pros? Go to: http://crossfitboston.com/events/ and check out the jump rope workshop.
Want to find out the dress code is for our Halloween party that is happening on Friday, October 31st? Go to http://crossfitboston.com/events/ and check out the details for our ultra-spooky shindig!
Want to know when we’re scheduled to move? Go to http://crossfitboston.com/events/ and see our anticipated move date!
Want to know when you’ll get a chance to see the ladies and gentlemen of CFB all fancied up? Yup: http://crossfitboston.com/events/
Want to know when our next THROWDOWN will be? You’ll probably find the answer at: http://crossfitboston.com/events/
Want to know how you can hear a billion erg flywheels all spinning at once? Hmm… Maybe here? http://crossfitboston.com/events/
Want to buy an awesome cast-iron skillet at an awesome price? RIGHT HERE.
Get the point? If you’re in the market for some extracurricular actives at CFB, your first thought should be our new events page! Finally, if you have any events that you would like us to publicize, please feel free to email me (mickeyg@crossfitboston) a quick blurb about the event and an amusing photo that I can include in the event listing, and I’ll do it to the extreme.
Peace and bacon grease,
P.S. If you participated in the throwdown and would like a panda-themed temporary tattoo, hunt me down the next time you see me in the gym.
06 Oct / 2014
Focus your attention within the body. While you are going on with your day, focus on your body, the movements of walking, standing, and sitting.
Be aware of your breathing. Think about it, its quiet yes but its calm and you think nothing of it.
Your foundations within your body. What are they? While you are standing think of, and analyze the muscles that are active in how you are standing. Think outside the box, your foundation is in more depth than just being your feet, and your legs.
These are a few things to be cautious of during the day, think about it, and try to really feel how you treat your body day in and day out. We all know how to do olympic lifting, but do we all know, or think of how within our daily duties, how we treat our bodies?
Rolling out your muscles is very important, but do you think opening your joints and really understanding your body isn’t important? If you are not scared of challenges when it comes to CrossFit, why are you against challenges in performing human movements that are difficult? Human movements, where your joints are given a lot of attention, and your posture is being trained to be naturally aligned?
Here are a few poses that are modifications to the Camel pose. Both of these poses are opening your spine, it is within relaxation to really feel your body opening. So please do this AFTER working out. If you are not flexible you can place something under your head, like a pillow or if you are in the gym, a bag or roll up a hoodie/Jacket.