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28 Sep / 2014

Mobility

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Looking at work outs this week, here is my suggestions on Mobility work before classes. 

Everyone that as been coming to Mobility, you better be doing what we have done in classes!! 

You need to do active stretching! DO NOT be doing any deep stretching or holding a stretch with a band or something on like ‘pigeon’. Please listen to me, consistently performing a movement that your body does not have flexibility, flexible rotation in your joints or proper alignment is doing nothing for you. 

Movements after Warm up:

5 Piece Squat: 

This should not be done in a fast pace, you want to go though with a flow of movement, like a tempo.

1. Touch Toes with fingers under your shoes.

2. Pull your feet hard, “Boot Strap” Your ARMS are on the INSIDE of your knees with a FULL extension, and NO BENDING YOUR ELBOWS. Press FIRMLY towards your knees, spine is neutral really get your back flat and press your chest forward. Hold for 20-30 seconds.

3. Raise ONE arm over head so your hand in directly over your shoulder, and bicep in next to your ear.

4. Do the same with the other arm. You wan to feel like you are reaching to the sky, and pushing you knees outward. Hold this for about 15 seconds.

5. Stand.

Inclined Plane: Head back, lift hips high, knees straight, feet flat to the floor, and press shoulder blades together.  

1. Sit on the floor with your legs straight, feet flexed, and your hands behind you. Allow your head to drop back.

2. Inhale as you press your hips as high as you can. Hold this for about 10 seconds, keep your knees straight, exhale and lower back to the floor. 

 

 

 

Shannon Flahive liked this post

Princess_Bride_Lightsabers

Hey guys, our in-house throwdown is upon us! Just wanted to let you know that we have some team and heat assignment updates. Here they are:

Group A
 
1. Ali H. & Martin B.
2. Amanda L. & Joseph D.
3. Candy S. & Mark P.
4. Carolyn B. & Terence K.
5. Daniela C. & Omri.
6. Jess T. & Neal T.
7. Shadi R. & Megan L.
8. Shannon F. & Mike G.
 
Group B
 
1. Cissy Y. & Tolly T.
2. Cori B. & Ron W.
3. Courtney S. & Crosby B.
4. Fernanda N. & Tim B.
5. Judith D. & Denis T.
6. Linh N. & Bob E.
7. Natalie K. & Nigel C.
8. Sarah W. & Erik B.
Also, here is how each WOD will be scored:
1st place = 100 points
2nd place = 90 points
3rd place = 84 points
4th place = 78 points
5th place = 72 points
6th place = 66 points
7th place = 60 points
8th place = 54 points
9th place = 48
10th place = 42
11th place = 36
12th place =30
13th place = 24
14th place =18
15th place = 12
16th place = 6
Finally, I’m looking for one brave person to jump in for WOD #3 with Shadi. We had a couple of athletes fall prey to illness and injury and Megan L. was awesome enough to step in and STEP UP! Who’s in? Email me your love notes at [email protected]
 
Peace and bacon grease,
Mickey
26 Sep / 2014

092614 – FIRE IT UP FRIDAY!

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Fire It Up people! It’s the end of a great week and the eve of our In-House throw down. On “PR” Wednesday we tested double unders with 300 reps for time. Jason Wong killed it with a time of 2:52 and hitting his first 222 reps unbroken! Awesome work Jason! There were many more just over 4 minutes. I am looking forward to the next time this comes around and seeing more people below the 4 minute marker.

Last night in the gym as I was coaching the 5:30 class, we all heard this shrill something similar to what you would see in the films of when young ladies would first meet The Beatles back in the 60’s. I mean a high pitch scream with so much energy that you had to stop immediately to see what was happening.
 
Well, it was Shadi! She performed her first strict pull-up ever and she was ecstatic! This is what its about. Getting better. More physically, emotionally, mentally fit. Thanks Shadi for rocking out.
 
This picture doesn't capture HALF of the emotion she was showing. Congrats!

This picture doesn’t capture HALF of the emotion she was showing. Congrats!

 

IN HOUSE THROWDOWN

Tomorrow will be a great time as we have 15+ coed teams participating. In case you have not yet seen the WODS, they are:

WOD #1: Bulgar Wheat

10 Minutes to complete:
500m Row each
20 Burpee Lateral Jumps each
AMRAP Squat Cleans (135/95) or (95/65)

1. One rower per team, movements must be performed in order
2. Partner #1 may perform burpees and squat cleans while Partner #2 rows
3. However, once 1000m row is completed, only one partner may work at a time
4. Score is number of squat cleans completed

WOD #2: A More Chipper Eleven Point One

Complete as many rounds and reps as possible in 12 minutes of:
60 kb swings (American, Red/Green) (Russian, Black/Blue)
45 Sit-Ups
30 Double-unders or 30 singles
15 Power snatches (75#/ 55#) (45#/33#)
 
1. Partners MAY work at the same time
2. All reps must be completed before moving on to next movement
3. All movements must be completed in listed order
4. Each partner must complete at least one-third of the reps of each movement
5. A special buy-in may be assessed on teams with two Rx athletes

  
WOD #3: Partner Cindy
 
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
 
1. Only one partner may work at the same time
2. Rounds of Mary are an acceptable substitution for rounds of Cindy
 
ADDITIONS & SUBTRACTIONS
 
Master’s Program
 
Please welcome Coach Kari T to the team here at CrossFit Boston! Kari has been a member for a number of years now and she has been working with me to develop a Master’s Program. She will spearhead this program and has already begun training new recruits through our Foundations Program. The program will launch a couple group classes during the week beginning in November. One of the primary objectives of the program is to bring functional fitness to a population that needs it more and yet may be turned off by what they perceive CrossFit is or is not.
 
If you know of anyone that is 40+ years old and has stated that he or she wishes to improve their fitness but has been intimidated of CrossFit or tried many programs without success, introduce them to Kari. Here is her email.
 
Coach KariT

Coach Kari T.

Kids Program

Our Kids program has also launched with Coach Jen working with new recruits individually. Group classes are targeted to begin in November as well. There are 3 defined age groups currently being enrolled: Pre-Kids 3-6 yrs old, Kids 6-12, Teen 13+. Each child enrolled will be working with Coach Jen individually to learn the movements, skill progressions, and body maintenance. 

If you have a child and are interested in learning more, please email Jen for details.

Retail Manager

It’s no secret that our offerings are not always up to snuff. Solution? Welcome Lauren C. as our Retail Manager here at CFB. You probably have already met Lauren and Ricky. They moved here from LA where they trained at CFLA under Andy Petranek, 8th Affiliate in the world. Besides being generally AWESOME, Lauren handled the retail program at CFLA.

Lauren and Ricky

Lauren and Ricky

Lauren will be working to bring to you all the Gear you need to perform your best in your WODS and refresh our Brand Apparel so that you look awesome while doing so! She will be working with the membership to create some new ideas so please be ready to offer your opinions when asked.

7:30PM Class

The 7:30pm class on Tuesdays and Thursdays has been canceled due to lack of attendance. This time is available to book Private training sessions and for open gym use. We will remain open on Tuesdays until 8:30pm until Coach Julie’s  Weightlifting class finishes and 8pm on Thursdays as the gym is reorganized after the days classes. Please adjust your schedules accordingly.

PROGRAMMING

Here are the upcoming WOD’s for next week:

Sunday 9/28

1. Partner Row 5k

2. Handstand balancing + midline (ABS)
6 x :20-:30 hold HS
Planks x 6 sets
front – 20 sec
side – 20 sec each

Monday 9/29

Warm up and 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

then…

2. EMOM 15
Snatch 1.1.1 @ 72%

Tuesday 9/30

Warm-up: 1 mile run

1. 6 x 200m (down to 400m turnaround and then jog back) @ 85% effort

2a. Front Rack Rear Foot Elevated Split Squats – 8 each leg x 3 sets
2b. 30 Ball Slams x 3 sets
rest 2:00

PR Wednesday 10/1

1. 1. Back squat
5 @ 65%
Ring push-ups x 8-10 – rest 2:00
5 @ 75%
Ring push-ups x 8-10 – rest 2:00
5+ @ 85%
Ring push-ups x 8-10

2. Tabata Squats (TEST)

3. 21-15-9 for time
Thruster, 95/65
Burpees

Thursday 10/2

1. Deadlift – 10 reps x 3 sets (touch and go) Can you hit more than 70% of your 1RM?

2. AMRAP 12
20 Russian Swings, 24kg/16kg
15 Push-ups
10 Pull-ups

Grinder Friday 10/3

“Paul”

5 rounds for time
50 Double Unders
35 KTE’s
185# OH carry 20 yards

54062182It is only the third week of September, and yet so far I have seen the Pumpkin Spice Latte return early, pumpkin cookies, pumpkin muffins, pumpkin beer… you get the idea. And don’t get me wrong, I like pumpkin thinks – pumpkin pie is a classic Thanksgiving staple, pumpkin beer is one of my favorite parts of fall (although if you guys could wait until it was actually a little cool, that would be great -I do not want to drink pumpkin beer in a sundress. End rant), and pumpkin seeds toasted with a little bit of salt and cinnamon are the best fall snack. And pumpkin is pretty good for you, as it is:

  • High in key vitamins like vitamin A, C, and B complex
  • Low in calories and fat but high in fiber and antioxidants
  • Rich in minerals the body needs like copper, calcium, potassium, and phosphorous
  • Seeds are a good source of heart healthy fats
  • Seeds are also high in zinc (important for wound healing and immune system strength) and iron

Pumpkin Spice V. Pumpkin

The thing about pumpkin is, it’s not all that delicious raw. It usually needs some salt, sage, or other herb, or on the flip side some cinnamon, sugar, and/or pumpkin pie spice, which is made of cinnamon, ginger, nutmeg, and allspice to make all the delicious pumpkin-y things we love. Which is totally fine – I have no problem with pumpkin muffins, pumpkin pie, pumpkin soup, or roasted pumpkin because they actually CONTAIN PUMPKIN.

Pumpkins!

 

My philosophical beef is with the pumpkin posers – most importantly the Starbucks “pumpkin spice latte”. The PSL contains espresso, steamed milk, whipped cream, pumpkin pie spices atop that whipped cream, and pumpkin coffee syrup, which contains pure cane sugar, water, natural flavors, citric acid, sodium benzoate, potassium sorbate (to preserve freshness), and caramel color. Of course I don’t know what these “natural flavors” are, other than that natural flavors are generally any product of or derived from spices, herbs, vegetables and other things found in nature. So, the only pumpkin thing about the PSL is the pumpkin pie spice on top of the whipped cream, and maybe some derivative of pumpkin or pumpkin pie spices hiding under that “natural flavors” moniker. The PSL is also 380 calories and 49 grams of sugar for a 16 ounce serving. Ouch. 

As for pumpkin beer, that’s somewhat in the gray area. According to Beer Advocate, some brewers hand cut pumpkin and drop it in the mash, or use pureed pumpkin, and most brewers use the pumpkin pie spices. It seems other brewers may opt for flavorings instead of real pumpkin. 

Get Your Pumpkin On The Right Way

There are lots of delicious and healthy things to make with pumpkin. I have a pumpkin soup recipe that I love making every year. There is a whole Pinterest thread dedicated to paleo/primal things one can make with pumpkin, and as a bonus, roasting the seeds after you’ve used the rest of the pumpkin makes a very tasty snack (there are too many great recipe variations to link to just one, so Google it yourself). Just remember:

  • Make it with a real pumpkin
  • Avoid adding too much sugar

What pumpkin-y things do you like to make?

Photo 2 c/o Jeremy Seitz

22 Sep / 2014

ARE YOU READY TO THROW DOWN?

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At Lulu’s on Friday

The throwdown is upon us and the deadline to sign up is TOMORROW NIGHT (Tuesday night) at 11:59 PM. We already have fourteen two-person teams and can accommodate a few more. I’m particularly excited that Coach Mike has made the throwdown MANDATORY for his strength challenge students! So far, the teams are as follows:

Group A
Ali H. & Martin B.
Amanda L. & Joseph D.
Candy S. & Mark P.
Carolyn B. & Terence K.
Daniela C. & Omri.
Jess T. & Neal T.
Shadi & Megan L.
Shannon F. & Mike G.
 
Group B
Cissy Y. & Tolly T.
Cori B. & Ron W.
Courtney S. & Crosby B.
Fernanda N. & Tim B.
Judith D. & Denis T.
Linh N. & Bob E.
Natalie K. & Nigel C.
Sarah W. & Erik B.
 

The Ladies of CFB!

 
Some of you may be disappointed that you were not paired with someone you already know and love, but that’s kind of the point. There will be a special buy-in on WOD #2 for some teams who have been given special considerations vis-a-vis partnering… BWAHAHAHAHA. In any case, even if you’re not participating, you should come cheer on your fellow members. Heats will go off at the following times:
 
WOD #1:
Group A: 9:20
Group B: 9:40
 
WOD #2
Group A: 10:20
Group B: 10:40
 
WOD #3
Group A: 12:00
Group B: 12:30
 

Since we’re not allowed to dance at CFB, we went to The Draft!

 
The following folks have generously donated their time to be our esteemed JUDGES this Saturday!
Audrey H.
CJ J.
Jen B.
Jo B.

And, of course, here are the WODs!

WOD #1: Bulgar Wheat

10 Minutes to complete:
500m Row each
20 Burpee Lateral Jumps each
AMRAP Squat Cleans (135/95) or (95/65)

1. One rower per team, movements must be performed in order
2. Partner #1 may perform burpees and squat cleans while Partner #2 rows
3. However, once 1000m row is completed, only one partner may work at a time

4. Score is number of squat cleans completed

WOD #2: A More Chipper Eleven Point One
Complete as many rounds and reps as possible in 12 minutes of:
60 kb swings (American, Red/Green) (Russian, Black/Blue)
45 Sit-Ups
30 Double-unders or 30 singles
15 Power snatches (75#/ 55#) (45#/33#)
 
1. Partners MAY work at the same time
2. All reps must be completed before moving on to next movement
3. All movements must be completed in listed order
4. Each partner must complete at least one-third of the reps of each movement

5. A special buy-in may be assessed on teams with two Rx athletes

  
WOD #3: Partner Cindy
 
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
 
1. Only one partner may work at the same time
2. Rounds of Mary are an acceptable substitution for rounds of Cindy

Finally, I am still looking for a partner in this WOD we call life. I enjoy exploring what the city has to offer love to travel. SIGN UP for the throwdown and we’ll WOD happily ever after.

Peace and bacon grease,

Mickey

P.S. Save the date for a Halloween Party at CFB on Friday, October 31st at 7:30. Details forthcoming.

Page_68

20 Sep / 2014

Beat The Streets!

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Beat The Streets Fundraiser

From Tina Ramos – Founder of CrossFit Kids Boston

When I started my CrossFit journey five years ago I knew this was a training method I wanted to use to help kids and teens. I have been fortunate to be able to use this type of training to help kids while I was at CrossFit Boston. Since June I have been out pursuing the other half of my dream~ making CrossFit accessible to the most needy kids in the City of Boston. I’ve been doing this in partnership with Neil Jacobs, the founder of The 3PointFoundation. 

The core mission of The 3PointFoundation is to help inner city kids prepare and go to college. The teachers who work in the program do this by taking the kids out of the city and to a summer camp over a 4-week period—an academic camp. For 8 hours a day these kids must be in the classroom studying the basics of math, writing and reading. It’s a rigorous program for most 5th grade students and on top of the high academic expectation is a curriculum that the boys must live everyday—high character expectations. The boys are held to high standards of behavior and the curriculum makes character a part of the daily requirements. 

During the school year the academic preparation continues at the Reggie Lewis Center every week. 

The hook is basketball. Thus, the 3Points ~ academics, character and basketball. This year we are adding a new hook, CrossFit! I am writing to you the CrossFit Boston community to get involved and help support us as we branch out. You love CrossFit and you know these boys and girls will! What does your support go towards? Great question!

We are first trying to build awareness amongst many leading CrossFit communities in and around Boston. We are letting you know we will be launching our program at the Reggie Lewis Center in Roxbury. We are raising funds to help pay for equipment and eventually send CrossFit coaches to Kid certification courses. We have a plan to make this program a part of the bigger Steve’s Club National Program for at-risk youth. With your support we can make this one of the strongest programs in the nation. The goal is to have a CrossFit program for inner city youth at the Reggie Lewis Center and to help these kids continue to pursue excellence in school so that someday they can go to college. 

Who knows, one day these 5th grade kids may become a member of the CFB community but it all starts on Saturday, October 4th

We are having BEAT The Streets Throw Down at CFB during the morning hours. Get your team ready ~ One Male and One Female per team. Scaled and Rx Divisions! Sign up on the white board with your partner.

What you donate is up to you.  We are so happy to have you join our BEAT The Streets Team!

When: Saturday, October 4th

Time: WOD 1 takes off at 9 a.m. with Scaled Division; followed right after by the Rx Division

WOD 2 starts at 10 a.m. with Scaled Division; followed by Rx Division

WOD 3 starts at 11 a.m. with Scaled Division; followed by Rx Division

It’s a morning of competition and celebration. We are celebrating building a wider community for the most needy of our kids in the City of Boston.

And if that wasn’t enough we are continuing the fun at UMass Boston on Sunday, October 12th. The top 3 teams in the Rx and Scaled division will make the finals at UMass Boston and go against the top teams from the other participating affiliates:

Reebok CrossFit Back Bay

CrossFit New England

CrossFit 617

CrossFit Medusa

So get your game face on and get ready to help a kid here in Boston! Your participation is necessary to make this dream a reality. If you can’t compete either day consider volunteering your time.

If you need more details please let me know. You can email me at: [email protected]

 

THANK YOU!

 

19 Sep / 2014

FIRE IT UP FRIDAY! 091914

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FIRE IT UP! FIRE IT UP!

Congrats to Mike Lee, Megan Larcom, Lauren Casady, Kathryn Levasseur, and Alex Black on shuffling the 500m row leader board on Wednesday. It was truly a great effort as we had quite a few sub 1:30’s for the men and sub 1:50’s for the ladies. After getting some needed rest, y’all attacked a new benchmark named “Plaza of Death”. It is a great bodyweight WOD and feedback I received from many of you is that you enjoyed it. Top 5 scores for the day were: 1.) Vijay 16:39/Sophie 20:18; 2.) Mike L 16:51/Jodie O 20:42; 3.) Brian 17:22/Alex B 22:20; 4.) Ricky 18:22/Linh 22:33; 5.) Filipe 18:23/Lauren 23:30 CONGRATS!

500m row results and "Plaza of Death"

500m row results and “Plaza of Death”

MID-MORNING WOD?

I am researching if there is any interest in scheduling a mid-morning WOD. We have some members whose jobs operate on shifts and our current times are not the most advantageous. What interest is there in producing a 9:30AM or 10AM class on a trial basis a couple days a week?

Shoot me an email.

WHAT’S ON TAP – PROGRAMMING

Saturday 092014

1. Work up to a 5 rep touch and go max for the clean

2. Run 2 x 800m with 5 minutes of rest between efforts

Sunday 092114

Complete Unbroken for time

10 Double Unders
10 Front Squat, 115/75
20 Double Unders
20 Front Squat, 115/75
30 Double Unders
30 Front Squat, 115/75
20 Double Unders
20 Front Squat, 115/75
10 Double Unders
10 Front Squat, 115/75

Each partner must complete the entire piece of work while alternating and with only one person working at a time. For the FS to be unbroken, the bar must remain in the front rack position. Rest at the top of the FS is permitted.

Monday 092214

1. Back Squat – 3 sets x 10 reps @ 20×0
work up to as heavy as you can while performing unbroken

2. Complete for time
21 Ring Dips
21 T2B
15 Ring Dips
15 T2B
9 Ring Dips
9 T2B

Tuesday 092314

1. Power Clean
5 reps @ 60%, rest 2:00
5 reps @ 70%, rest 2:00
5+ reps @ 80%

2. AMRAP 15
5 KB Snatches 24kg/16kg , left arm
5 KB Snatches 24kg/16kg, right arm
5 KB Thruster 24kg/16kg, left arm
5 KB Thruster 24/16kg, right arm
10 Pull-ups

PR Wednesday 092414

1a. Front Rack Forward Lunges – 3 x 10 (each leg), rest 1:00
1b. Skin the cat – 3 x 5-10 reps, rest 1:00

2. Test – 300 Double Unders

Thursday 092514

Complete 5 cycles of the following complex AFAP
5 DB Deadlift
5 DB Power Clean
5 DB Front Squats
5 DB Push Press
rest 2:00 (add 15 sec rest each round)

Increase the weight used in the complex for each cycle.

ABS
3 cycles of the following complex
front plank x 20 sec
right side plank x 20 sec
left side plank x 20
rest 1:00 between complexes

Friday 092614

1. Shoulder Press
5 reps @ 60%, rest 1:00
Ring rows (feet elevated), max reps, rest 1:00
5 reps @ 70%, rest 1:00
Ring rows (feet elevated), max reps, rest 1:00
5+ reps @ 80%, rest 1:00
Ring rows (feet elevated), max reps

2. For time
Row 500m
Run 400m

Saturday 092714 -IN HOUSE THROWDOWN

WOD #1: Bulgar Wheat

10 Minutes to complete:
500m Row each
20 Burpee Lateral Jumps each
AMRAP Squat Cleans (135/95) or (95/65)

1. One rower per team, movements must be performed in order
2. Partner #1 may perform burpees and squat cleans while Partner #2 rows
3. However, once 1000m row is completed, only one partner may work at a time
4. Score is number of squat cleans completed

 

WOD #2: A More Chipper Eleven Point One
Complete as many rounds and reps as possible in 12 minutes of:

60 kb swings (American, Red/Green) (Russian, Black/Blue)
45 Sit-Ups
30 Double-unders or 30 singles
15 Power snatches (75#/ 55#) (45#/33#)

1. Partners MAY work at the same time
2. All reps must be completed before moving on to next movement
3. All movements must be completed in listed order
4. Each partner must complete at least one-third of the reps of each movement

 

WOD #3: Partner Cindy
Complete as many rounds in 20 minutes as you can of:

5 Pull-ups
10 Push-ups
15 Squats

1. Only one partner may work at the same time
2. Rounds of Mary are an acceptable substitution for rounds of Cindy

Hey CFB!

Hope you’re having an awesome week of training!  Here’s my second video blog on the Level II Pistol Programming.  If you have any questions please post to comments or catch me in the gym. 

Be sure to scale appropriately for your ability and master whatever level of the program you are on.  If you don’t know you’re ability or what it means to master each movement, come find me and I’ll help you out.

Have a great end of the week!

Coach Pat

Marko Misic liked this post
17 Sep / 2014

It’s Chili Time!

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IMG_0507I’m generally a little sad this time of year, as summer and warm weather turns to crisp mornings and changing leaves. But there are enough things about fall that I love to help me get by. Chili is one of those things. I love my mom’s chili as a kid, I loved when she made a whole batch, froze it, and drove it to Gainesville on track meet weekends to put in my freezer. And now I love having a meal that, while a bit laborious, gives me lunches and dinners for days. 

A few great thing about home-made chili:

  • All those vegetables! My pot of chili has 5 bell peppers of varying colors, 4 hot picstitchpeppers, 2 onions, as well as a bunch of tomatoes in different forms (sauce, salsa). 
  • Iron – chili is generally made with red meat (we made ours with grass-fed beef, but you can also use bison, humanely raised sausage, venison, etc). Most red meat has iron, a component of hemoglobin, which is responsible for transportation of oxygen throughout the body. 
  • It makes your house smell awesome – I don’t think I need to explain this.
  • It’s super adaptable – in its normal state, chili is basically paleo. But it’s easy to adapt for vegetarians, vegans, those avoiding red meat (just add turkey), etc.

How do you make your chili?

Patrick and I made chili last night, using his recipe, which I’ve posted on my Wicked Good Nutrition Blog. Lots of vegetable chopping but totally worth it!

How do you make your chili? Post your recipes!

Shannon Flahive liked this post
Domination

Domination

Hey Guys!
 
Who’s ready for our in-house throwdown on Saturday, September 27th?! I can’t wait! There will be NO CLASSES on the 23rd, so if you want in on some group exercise action at CrossFit Boston, you’ll have to sign up for the throwdown! The deadline for signups will be 11:59 PM Tuesday, September 23rd. In case you missed it, here are the throwdown WODs:
 

WOD #1: Bulgar Wheat

10 Minutes to complete:
500m Row each
20 Burpee Lateral Jumps each
AMRAP Squat Cleans (135/95) or (95/65)

1. One rower per team, movements must be performed in order
2. Partner #1 may perform burpees and squat cleans while Partner #2 rows
3. However, once 1000m row is completed, only one partner may work at a time

4. Score is number of squat cleans completed

WOD #2: A More Chipper Eleven Point One
Complete as many rounds and reps as possible in 12 minutes of:
60 kb swings (American, Red/Green) (Russian, Black/Blue)
45 Sit-Ups
30 Double-unders or 30 singles
15 Power snatches (75#/ 55#) (45#/33#)
 
1. Partners MAY work at the same time
2. All reps must be completed before moving on to next movement
3. All movements must be completed in listed order
4. Each partner must complete at least one-third of the reps of each movement
 
 
WOD #3: Partner Cindy
 
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

1. Only one partner may work at the same time

2. Rounds of Mary are an acceptable substitution for rounds of Cindy

 
 
#PostWOD Notes:
 
1. From Linh, re: Spartan Racing:
 
Mickey, 
 
I saw your post this morning and wanted to reply but my browser is having issues! Can you include this on your blog and help me build a critical mass of Spartans? 
 
Thanks!
 
Athletes of all fitness levels will enjoy participating in a Spartan Race and the feeling of accomplishment that comes at the finish line.The Spartan Race at Fenway time trial is one of my favorite race venues! I’ll be running at 9AM (for time) and 11:30AM (for fun) and willing to run more if people are interested and can’t get in those heats (Season pass perks!). Think about the epic group photo we could get as a group in the ball park if we ran as a team! Use code: NJ20E when registering to get 20% off! I had to run 8.5mi up and down Mountain Creek in Vernon NJ last Sunday at the Tristate Super for this discount so please take advantage! Or, volunteer for half a day and run for FREE! Can’t make Fenway? If you’re interested in joining me in Killington, VT for the Beast, use code VT50 for 50% off SUNDAY’S Race. Oh, did I mention free craft beer, professional photos, and NBC Sports may be on site filming! Have kids? Bring them and sign them up for the Kids Race! 
Hope to see you all at the finish line! AROO!
\m/arrior Linh
 
2. Drinks at Lulu’s this Friday at 8 PM. There is talk about doing karaoke (Japanese for “drunken screaming” afterwards at Do Re Mi.
 
3. Thanks to Ricky, Lauren, Shannon, and Courtney for coming out to 6B Lounge on Friday. More to come soon!
 
4. Did you know that CFB has a book club? If you’re interested in an in-depth discussion of either (A) a book or (B) CFB gossip, then email me at [email protected] and I’ll set you up on the book club email list!
 
That is all. Peace and bacon grease,
 
Mickey
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