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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…

Beefcake conquering "Randy"

Beefcake conquering “Randy”

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

Row 2000m

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.

2014 T-Challenge

20 thrusters
500m row
20 thrusters
500m row
20 thrusters
500m row
20 thrusters
500m row

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
Thruster, 95/65
Pull ups

2a. Box jumps – 4 x 10 unbroken (game standards)
2b. Toe 2 bar – 4 x max unbroken

RRC CRASH-B PrepWe 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!

-Coach Pat

photoAs 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.

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11 Feb / 2014

Tuesday Thoughts

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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.

"My arms actually look big!!! #gome" - Jason Wong

“My arms actually look big!!! #gome” – Jason Wong

09 Feb / 2014

Monday Motivation

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“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.”

-Teddy Roosevelt

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.

Do you see a core to extremity violation??

Do you see a core to extremity violation??

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 Pistols
100 DB Snatch, 55#/35#
100 Box jumps

Monday – 2/10

AMRAP 15

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

Row 500m
rest 1:00 between each round

2. 5 rounds for time
10 Box jumps, 20″
10 Pull ups

Wednesday 2/12

1. “Randy”
Complete 75 reps for time

Power Snatch, 75/55

2. Bench Press – 5×3 (straight sets)

Thursday – 2/13

1. “Malle0lo”
15-12-9
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

Matt OHSHow’s the week going CFB?  Are you holding each other accountable and pushing for that last rep?  Have you been getting in early for those extra mobility points?  Have you met any new faces lately?
 
Here is another new guy that’s ready to tear it up with you.  His name is Matt and he’s been getting pumped up in the private training sessions with me.  He graduates tonight with Fight Gone Bad at 4:30pm if anyone is interested in joining him or cheering him on.
 
Who are you and what are you about?
 
I’m a life-long New Englander and was formerly a competitive alpine skier.  I’m currently a grad student (MD-PhD in economics) living in Cambridge. My interests are in economic growth, inequality and heath.
 
Matt TGUWhy did you join CrossFit Boston?
 
I heard great things about the rigor and attitude of the coaches and members.  I’ve been fairly sedentary since the end of my NCAA days 5 years ago, and this seemed like a good way to regain some of the agility of my former self.
 
What are you getting out of the Private Training?
 
Pat has been fantastic.  I’ve trained with some great coaches over the years, but I really appreciate the attention to detail and the knowledge-base of the Cross-Fit Boston coaches.
 
What are some of your goals for this year?
 
My main goal this year is to build a strong foundation: finding a routine that will work, and improving my form and mobility.  I trust that if I’m able to find this solid base and consistency, I’ll be on the path to a healthier and more agile body (and mind). 
 
Matt RunWhat are you looking forward to once you graduate to group classes?
 
Intensity, camaraderie, community, accountability.
 
 
Keep up the great work everyone! Love the vibe!
 
-Coach Pat

Hey CFB!

 

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!

 

Coach Pat

04 Feb / 2014

Lot’s o’ Snow!!

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Hey guys. We are supposed to get 8-12 inches starting around midnight. With this amount of snow, we may not have the morning classes, so check in the morning to see if we are operating as usual or not. The goal will be to be back open for the noon class if we don’t have the morning classes. Again, make sure you check to see if we will be open for that class as well! Don’t wanna show up and be stuck outside in the cold wondering what’s going on.

Stay warm guys!

photo 1The answer to this question is yes, and no.

 

In one way or another, all forms of cooking remove nutrients from food. For example, boiling carrots and broccoli causes them to lose some of the cancer-fighting compounds like beta carotene (carrots) and glucosinolate (broccoli) which is washed away in the water. 

Both boiling and poaching can also cause water soluble vitamins like vitamins B and C to be washed away with the water. On the other hand, protein becomes easier to digest and more available when meat is cooked, and heating makes vitamin A, iron, and calcium more available in spinach.

 

So yes, the microwave causes a food to lose some nutrients during the heating process, but no, it does not cause nutrient losses greater than normal from any other cooking method. It does not “zap” those nutrients out of the food, and nutrient losses are not any greater than they might be from boiling or frying something. In fact, some think the microwave might actually cause less nutrient losses because the cook time is shorter. 

 

When The Microwave Is A Good Idea

 

In our world, it can be very difficult to eat healthy without a microwave. At least I would find it difficult to eat out or eat cold food everyday at work. So, sometimes a microwave can help us stick to our healthy habits. Microwaves are a good idea when:

 

  • You are heating up leftovers of a fresh, healthy meal you made from whole food ingredients 
  • You are heating up unprocessed foods like frozen broccoli or a sweet potato
  • You are heating up water for tea

 

When The Microwave Is A Bad Idea

 

photo 2Hey, sometimes microwaves make us lazy. If all of your meals come from square boxes or the frozen section of Trader Joe’s, and you haven’t used a stove or oven in the past month, it might be time to cut back on microwave use and spend a little more time on your food preparation. 

 

 

Bottom line: as long as the microwave is a secondary method of cooking (i.e. you use it to reheat home cooked meals) or a way to cook unprocessed foods (like potatoes or frozen vegetables) then nuke away! If you use the microwave daily because your diet consists of nothing but Smart Ones or Hungry Man, it’s time to consider a more unprocessed, whole foods approach and Eat Like It’s 1899

 

 

 

References

 

Harvard School of Public Health http://www.health.harvard.edu/fhg/updates/Microwave-cooking-and-nutrition.shtml

 

University of Florida IFAS Extension: Eating Defensively http://edis.ifas.ufl.edu/fy1395


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