12 Aug / 2014
It’s that time of year again where we test our fitness against those that we WOD with every day… Our In-House Throwdown will take place on Saturday, September 27th, so clear those calendars! This is a great opportunity for some friendly competition and lots of fun. We’ll have both scaled and Rx divisions available, so whether you’re a seasoned competitor or a first-timer, this is a great event for everyone to participate in.
Our plan is to run heats of the competition from 9am to 1 or 2pm in the afternoon. The exact timeline may change depending on the number of competitors we get to sign up, but we expect to wrap the competition up early in the afternoon so we have time for some fun activities and a cookout afterwards. It is guaranteed to be a fun day, and we hope you all can join us!
Don’t want to compete but still want to be involved? Awesome, we need your help! We’ll need lots of judges and volunteers to help the day run smoothly. If you can lend a hand, we’d very much appreciate it.
As we get closer to the event, we will release more details and workouts. For now, take a look at the standards below, see which division you fall into, and get signed up! We’re very excited about getting as many people as possible involved this year. Get pumped!
Rx Division: Thrusters 95/65, Snatches 115/75, Toes to Bar, Double Unders, Unassisted Pull Ups, Wall Balls 20/14 to a 10′ target
Scaled Division: Thrusters 65/35, Snatches 75/45, AbMat Situps, Single Unders, Blue Band Pull Ups, Wall Balls 14/10 to 10′ target
What: CrossFit Boston In-House Throwdown
When: Saturday, September 27th
Where: Here! CrossFit Boston
NB: Most of the content of this post was lovingly borrowed from our friends at CrossFit Southie.
10 Aug / 2014
I hope all of you had a GREAT weekend
Now, down to business!
So, all of you guys come into class early, roll out on a foam roller and do static stretching. But, here is my concern, you guys shouldn’t roll out, or do static stretching on rested/cold muscles. Do a little dynamic stretching before, and work with the PVC before you grab a band for mobility movements. If you are trying to stretch muscles, when you are not warm yet, you won’t get anything from it. Give them some love and loosen up! Then you will get a hell of a lot more, rolling out and doing static stretching.
Lets look at the works outs this week..
Monday: Front Squat AND Fran…oh boy!
Tuesday: Strict Dips, Strict TTB, and Clean + Jerk.
Wednesday: Burpees, Giddy up! Deadlifts, and Turkish get up!
Thursday: Row, Ring Rows, Push ups, and V-ups.
Friday: Rope Climb and GTOH.
So, for Mobility this week guys, do DYNAMIC stretching before you roll out. PLEASE, do me a favor and try it! Now, you know what your doing for work this week, so get the PVC and do a warm up with the exercises you are doing. PRACTICE FORM. Grab a bar, and do some reps to wake your muscles up! For dips, TTB, Turkish get ups, ring rows, push ups…you know what I am going to say..do 5 reps, 4 reps or 3 reps of each. THEN break into the band, 4 way, rolling out on a foam roller or a lacrosse ball. Mark my words, you will be thankful if you actually try this. So, for the WOD you won’t just be ready to go…you will already be going!
ONE more thing. Down Dawg, Upward Dawg…DONT forget them, ALWAYS DO THEM!
08 Aug / 2014
Hey guys! Our Buffalo wing gathering is on for this Sunday at 4 PM at
Silvertone (69 Bromfield Street, Downtown) Buff’s Pub (317 Washington Street, Newton). For those without cars, we can meet at the gym at 3:30 and carpool in together. If you haven’t yet emailed me to let me know you’re coming, please do so at [email protected] Also, I’m curious to see how many people would be interested in snagging a classic CFB05 t-shirt (and in what colors and sizes), should they become available again. Comment away!
07 Aug / 2014
It’s another Friday and I am reaching out to you from the beautiful White Mountains of New Hampshire. Tomorrow the Thompson Clan has an epic day planned at Santa’s Village. I will be sure to add a picture of the view in the morning for all to see. Don’t worry, I have a great WOD planned for the AM before everyone is up and the adventure begins. It’s gonna be an AMRAP 10 of:
200m hill sprint
10 push ups
10 lunges each leg
with 5 burpees every minute on the minute
Looking forward to rocking that one out for sure.
August, and the summer for the matter, is usually a great time for members to get away for a bit. That doesn’t mean that you have to give up your fitness. It’s easy to get in some quick WOD’s and you are only limited by your own creativity. Another tip, try to stay at places that have a kitchen. We have a full kitchen and this allows us to control what goes into our mouths. HUGE!
NEXT WEEK’S PROGRAMMING
We are going to be testing quite a bit this week. Get ready to go and work hard!
1. Push Press – 3RM
2. 5 rounds for time
10 CTB Pull ups
10 STO 135/95
10 FR Walking Lunges each leg 135/95
Complete for time
With a Partner, lift 3 ton (6000 pounds) from ground to overhead in the following manners:
Clean and overhead in any variation
The team must Row 3k while one partner is holding the barbell, loaded the same as it was for part 1, in a front rack position. Partners may switch as frequently as desired but MUST switch if the barbell is removed from the front rack position.
1. Front Squat @ 30×2, 7-9 reps women/73% x 3 reps for men x 5 sets, rest 2:00 between sets
1a. Strict Ring Dips, 8-12 reps x 3 sets, rest 1:00 between sets
1b. Strict Toe 2 Bar, 8-12 reps x 3 sets, rest 1:00 between sets
2. EMOM 12
1 clean and jerk @ 80%
3. O’Neill – 4 minute max distance test on Rower
1. AMRAP 7 – Burpees
2a. Deadlift 6,6,4,4 reps are touch and go and heavier than 7/24, rest 1:00 between sets
2b. 2 TGU each side with KB’s, moderate weight, rest 1:00 between sets
3. Double Unders 100 reps x 3 sets
Complete for time
then 10 rounds of the following circuit
10 Ring Rows (feet on a box)
1. Overhead squat – 15RM
2. For time (20 minute cap)
1 rope climb
21 ground to overhead, 115/75
2 rope climb
18 ground to overhead
3 rope climb
15 ground to overhead
4 rope climb
12 ground to overhead
5 rope climb
9 ground to overhead
6 rope climb
6 ground to overhead
7 rope climb
3 ground to overhead
06 Aug / 2014
Congrats to all the people that performed the CrossFit Total last week and hit some new PR’s! Lot’s of hard work paying off and it’s awesome to see. Keep up the hard work and let’s keep crushing it as we head into the Fall.
As a coach I hope to continually teach you new things and give you tools to improve yourselves. Over the past week if you’ve been taking the noon class with me you may have experienced a new warmup that improves your mobility and gets you ready to move with the barbell. That warmup is a variation on the morning warmup I learned from The Movement Fix. I’ve been giving it to a number of my private training clients as well and it seems like it really helps everyone loosen up and move a lot smoother.
If you workout in the morning or don’t want to sit around all day getting tight before the evening classes, then you should give the warmup in the video above a try, every morning for the next week. Let me know how it goes. If you’re unclear about some of the movements let me know and I’ll get you fixed up.
If you’d like to see the improvement this makes be sure to test and re-test with a couple of air squats before and after.
Here’s the routine:
10 shoulder rotations
10 prayer stretches
10 crab walk rocks
10 ankle moves
10 hip rotations
10 straight leg raises
10 hip extensions
repeat on other leg
spine 10 cat camels (don’t push the ranges of motion)
06 Aug / 2014
I have always shared my birthday (August 5th) with Neil Armstrong, and now, I share it with a new friend: the Gluten Free Label. That’s right, as of yesterday, the term “gluten-free” (as well as “without gluten”, “gluten free”, and “free of gluten”) is regulated by the FDA. So, what does this mean for you?
Gluten is the protein found in wheat, rye, barely, and other hybrid grains. Gluten is usually safe for most people, but about 1% of the population has a condition called Celiac Disease, which is a gluten allergy. When these people eat gluten, their body has an autoimmune response that ultimately leads to damage to the lining of the intestines, which then leads to nutrition malabsorption (as well as other symptoms like bloating and frequent illness). The only treatment for Celiac disease is a gluten free diet.
However, gluten free has also become popular among people without any allergy to gluten. People go gluten free for a number of reasons, including weight loss and just trying to feel better. As more people went gluten free, the food industry clamored to meet their demands. However, this was still confusing for people who truly needed to avoid gluten, as “gluten free” had not legitimized, regulated definition.
In August 2013, FDA announced it would begin regulating the term “gluten free”. As of August 5th, 2014, any food labeled “gluten free” must – according to FDA – either be inherently gluten free (like nuts) or does not contain any of the following:
1) a gluten-containing grain (e.g., spelt wheat)
2) derived from a gluten-containing grain that has not been processed to remove gluten (e.g., wheat flour); or
3) derived from a gluten-containing grain that has been processed to remove gluten (e.g., wheat starch), if the use of that ingredient results in the presence of 20 parts per million (ppm) or more gluten in the food.
In addition, any presence of gluten in the food must be less than 20 ppm. The FDA used 20 ppm because there is currently no available technology to allow them to measure levels below that.
This label is voluntary, so for example, Diamond is allowed to label their raw and salted almonds “gluten free”, but they don’t have to.
You can read more on FDA’s website.
What This Means For You
If you have Celiac disease, this means that you may now shop with confidence, knowing that foods labeled “gluten free” or anything similar are in fact, as far as modern technology an detect, free of gluten. This is also helpful for anyone (schools, hospitals, parents, babysitters, dinner party hosts, etc) who may need to feed someone with Celiac disease in the future.
But, for the general population, this doesn’t mean as much. Often times foods like pretzels and bread which would normally have gluten but are processed to have it removed have no added benefit for someone without gluten allergy. These foods are often no healthier than the original and are twice as expensive. Gluten free grain foods are usually made with a mix of potato, tapioca, and rice flour. If you’re trying to eat healthier (or fewer) grains, my advice is to choose 100% whole wheat and cut back on how much you’re eating by adding more vegetables. You can also substitute some grains for vegetables altogether, like spaghetti squash in place of pasta or chopped cauliflower in place of rice.
05 Aug / 2014
Tell us about yourself. What was your background growing up? Sports? Activities?
I’m passionate about higher education, fitness, and craft beer (even though I’ve pledge not to drink until after I conquer the Spartan Beast in September). I was born and raised in Massachusetts and took a job opportunity in which allowed me to relocate back to the city last year. Currently, I’m a Student Affairs professional and been forging community in residence halls since 2009!
My background growing up was nothing formal or trained. I was your typical gym class hero until took up playing volleyball and tennis in high school. While attending college at Worcester State, I had the privilege to compete all four years on the women’s varsity volleyball and lacrosse team. Now, I’m reliving the glory days through obstacle course racing.
When did you begin training at CFB? Why? What were you looking for?
I started training at CFB 6 months ago! My goal is to become a Spartan Trifecta Tribe member by completing the sprint, super, and beast in one race year. In order to prepare for glory, I knew I needed get back into training with a focus on strength and conditioning. That’s when I found CFB, my training regiment to build muscle stamina, regain strength and speed without sacrificing my endurance.
What is your favorite WOD?
I don’t have a particular favorite WOD because there are many I still haven’t done yet. However, I do thrive in a group setting because it’s like having teammates and I do enjoy workouts that involves rope climbs or gymnastic elements. I don’t have previous gymnastics experience so learning and practicing the movements really fun. No particular reason why I enjoy rope climbs other than it doesn’t pop up very often. But when it does, I’ve been told I transform into a “Spider Monkey”…probably from pure excitement!
What has been your least fav?
My least favorite workouts are ones I have to do individually on rare occasions. I prefer being surrounded by a group of people doing the same because it helps me push through grueling moments. I strive to be well rounded and there hasn’t been one workout that I regret doing but…Burpees do suck.
What have been the keys to your success in training that may benefit someone reading this?
I’m still working towards accomplishing my goals so I wouldn’t say I’ve reached the point of “success” yet. Everyone is different and it’s important to point out that what works for me may not work for everyone. What is important finding what works best for you. But, I can list a few key things that is helping me stay motivated.
- Private Sessions: This was were I started and the foundation to my “success”. The private sessions helped assess what I need to work on, help correct bad habits, and expand on what I did well by learning new techniques which, helps me finish workouts more efficiently. I worked with Coach Pat (Go Renegades!) and not only he a great coach but, he continues to provide on-going support which is helping me achieve my goals.
- Mobilization: often over look or under appreciated but so important because it will help you maintain solid form and prevent injuries. I’ve always been a mobilizer prior to starting Crossfit, but when I joined CFB I made intentional efforts to learn new and different techniques. Thanks to Kapil and Mobility Wednesdays, I probably mobilize more body parts than Martin when I’m not training.
- Nutrition: another over look area. Health is wealth and it starts with proper nutrition. I find Coach Alex’s blog posts most interesting and a great starting point for resources. She does a great job presenting information form an un bias standpoint and uses credible sources. Her references are conveniently linked in her articles which serves as a gateway if I want to learn more about a topic or subject matter.
This is what separates CFB from other affiliates and everyone has contributed to helping me achieve my goals. The coaches deliver quality instruction and want you to succeed so I listen when they instruct and never hesitate to ask questions if I have I have them. As for other members, everyone is welcoming and encouraging especially the 7AM crew! I consider Audrey as my peer advisor because she helped me scale appropriately, maintain form, and gave me personal pointers when I first started. Thanks Audrey!
Lastly, utilize Pocket Coach so you can track your progress, listen to your
body and make sure you’re getting adequate rest, and be patient with
What’s next for Warrior Linh?
Most likely I will continue to train at CFB and after I complete my races this year, I’ll have more time to dedicate on improving my rowing technique! Also, I would like to start competing at local or in house Throw Downs as well.
05 Aug / 2014
Thanks to everyone for their #PostWOD activity ideas! Of note are four suggestions put forth by Juan Carlos and Rory:
1. #PostWOD recovery shakes at JC’s Cambridge home – Delicious!
2. A weekend trip up to JC’s house in New Hampshire, featuring access to a lake, an indoor pool, and biking/running trails – SIGN ME UP!
3. Eating buffalo wings. I’m SRSLY down for this. I propose we get together at Silvertone this Sunday afternoon at 4 PM to munch on some Buffalo Wings and down some frosty brews. Who’s in? Comment below or email me at [email protected]
4. A flag football team — Could CFB parlay its appearance in the softball playoffs into flag football dominance?!
Here is the events roll call for the next few weeks:
• Sunday, August 10th at 4 PM – Buffalo Wings at Silverton (69 Bromfield Street, Beacon Hill)
• Wednesday, August 13th from 6 – 10 PM – Our very own Evan Michael Coniglio will be playing Rat Pack night at the Boston Harbor Hotel’s Summer in the City Series
• Saturday, August 16th – Hike the Whites (email pat@crossfitboston to sign up!)
• Sunday, September 7th at 9 AM- Nigel and Dave’s Filthy Fifty Birthday Celebration
• Saturday, September 13th from 4 to 11 PM – Watch our very own Boston Derby Dame Candy Saunders kick @$$ in a Boston Roller Derby Bout!
• Sunday, September 21st – CrossFit Fenway’s Third Annual Beantown Throwdown
• Saturday, September 27th from 9 AM to 2 PM – Our very own in-house throwdown!
Please let me know if you have any other events that you are participating in and I’ll post them here! There have also been a bunch of spontaneous gatherings that have been formed over on our super-secret, yet completely-inclusive Facebook page. If you are not yet a member of this secret group and would like to be, please message me and I’ll get you set up.
04 Aug / 2014
Alright, my first question is, WHO does Mobility/Yoga!? Second question, if your answer is yes, how often!? Every Monday I will be putting up some movements that you should try to do DAILY each week. If you have any questions, do not hesitate to ask me.
First, rolling out your muscles is very important but it should NOT be the only thing you do. Look at the work outs you have this week. Think of what your body needs, what you feel when you are doing a lift or how you feel the next few days. Choose from there what mobility movement you should do each day, BEFORE and AFTER class.
If you were in class when I was doing Mobility to warm up, you’ve done these movements already. These movements will open your most important joints and warm up your muscles! After class you should take more time holding each pose for 45 sec to 1 min to help your muscles rest and to prevent them from becoming tight and sore.
Raise Right or Left, step forward to lunge.
Make your way into spider man. Play with that, hold a little longer where it is tight.
Repeat BOTH legs 4 time. After class do 2 on each side BUT after spiderman make your way into pigeon. Hold the pigeon as long as you can, put more body weight on the tightness and stiffness you feel.
Inchwarm to Updawg
Inchwarm to plank position
Lower down towards the floor, DONT lay on floor.
Press your chest up, the TOP of your head towards ceiling, LOOK FORWARD!
Hips will drop, THIGHS DO NOT TOUCH THE FLOOR!
Make your way back to a downdawg position, then perform another Inchwarm to Updawg.
Repeat 8 times, before times. 2-4 times after class but holding each position for a longer period of time!
31 Jul / 2014
Hey, this is the beginning of the final month for the summer. Crazy as that sounds it’s true. As a parent all I can think about is that school is starting again soon and normalcy shall return to the land. Sounds a bit dramatic doesn’t it?
The strength challenge is wrapping up this weekend with the CrossFit Total and Hydrostatic Weighing operated by Keith of MetroWave Fitness. The Saturday classes will be conducting the CFT as well. If you did the test back in May but didn’t participate in the challenge, come in and retest so that we can compare.
There is a code from CrossFit that was hammered in me when I first started training in its methodologies. It is “MCI” or “Mechanics, Consistency, Intensity”. This is important, you see. Training at high intensities with large volume and high skilled movements, that you see in a program such as CrossFit, can be dangerous and cause injury if you are not intelligent about how you go about things.
Mechanics – First learn the movements correctly. Seek a higher understanding as to why we perform the movements we do and how they benefit you outside of the gym. Practice proper progressions before jumping ahead to more advanced movements. Though you may have the ability to do some of these movements you may not have necessarily laid the foundation to handle the physical stress they bring about.
Meet regularly with your Coach to review mechanics and seek performance improvements. Develop together a plan to attack weaknesses and turn them into strengths. This is a lifelong pursuit of a higher level of fitness so enjoy the ride!
Consistency – Consistently train, week in/week out. If you are training 3-4 times per week you will establish a great level of fitness that will allow you function in almost all activities you wish to. Be consistent in your recovery; be it mobility work, yoga, meditation (very under appreciated by the way), or just taking more naps. Eat quality food and eat consistently enough to support your training. Avoid excess and don’t be a fool and under eat. You are really only hurting yourself and you will miss your goals.
If you are traveling that doesn’t mean your fitness needs to end. Email your Coach and ask him or her to put together a plan for you while you are away. If you are planning to visit a CF Affiliate, contact them ahead of time to make sure that they permit drop ins.
Intensity – Ah, the mecca of fitness! It is not a secret that being able to train with intensity is where the magic is attaining the results for which we are seeking. Intensity = Power = work/time = (force x distance)/time. Lift more and do it faster, longer, and further. Why? Because it creates a hormonal response releasing testosterone and growth hormone into the body. EVERYONE including the ladies wants this as it increases your energy levels, slows the aging process, improves vitality, and improves libido! Yes, you read that last part correctly.
Intensity is what many newcomers try to put first. This is a great error. You must set the foundation or you risk plateaus or worse injuries and burnout. Keep it in check and commit to a lifetime of PR’s and great health!
FIRE IT UP!
WHAT’S ON TAP – PROGRAMMING
1RM Back Squat
3 attempts at each lift
1a. Back Rack forward lunges @ 20×2, 10 x 3 sets (10 each leg), super strict, rest 1:00
1b. Ring Dips – 8-12 reps x 3 sets, rest 1:00 (if you cannot perform 8 unbroken reps then perform clusters of 220.127.116.11 x 3)
2. 3 rounds for time
15 BB Thrusters, 95/65
1. Squat Snatch @ 78%, 1.1.1 x 3 sets, rest 3 minutes between sets
2. AMRAP 15
10 Power Snatch, 75/55
15 Toe 2 Bar
10 Box Jumps, 24/20 (step down only)
1. 200m repeats x 7, rest 1:30 between efforts
2a. Strict HSPU cluster, 3.3.3. x 3 sets, rest 1:00 between
2b. GHD Back Extensions, 10-15 reps x 3 sets, rest 1:00 between
3. Complete for time
100 double unders
50 wall ball shots
1. AMRAP 8
10 Pistols (5 each leg)
40 AbMat Sit ups
rest 5 minutes
2. AMRAP 12
25 Push ups (chest to deck)
12 Power Clean, 135/95
1. Deadlift – 4, 4, 2, 2, rest 1:00 between sets, heavier than 7/24
2. Row 10 minutes at Zone 1 (nice and light)
Row 10 minutes at Zone 1 (nice and light)
7 HPC 95/65
rest 5 minutes
5 Deadlift, 135/95
rest 5 minutes
15 Wall ball shots, 20/14
10 Box Jumps
15 Row Calories