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I don’t know when the tradition started, but every year around this time everyone is either sharing their resolutions or asking yours for the new year. Resolutions tend to be big, sweeping statements like “I’m going to go to the gym” or “I’m going to eat better” or “I’m going to get better at saving money”. Now, I know we have a lot of smart people in this gym who will immediately predict where I’m going with this whole “resolution” thing. If you’re one of those people, feel free to skip to the end to share your New Year’s Goals!

For those of you who didn’t predict my post, or wanted to read my wisdom anyway, here is the problem: big sweeping statements often never get accomplished. They’re a good generalization, but you need to have a plan. HOW are you going to save more money? What outcome do you want from going to the gym more, and how are you actually going to do it? What does “eating better” mean? So, instead of setting a New Year’s Resolution, I challenge you to set a New Year’s SMART Goal. For a review, SMART goals are:

Specific – clearly define what you want to do

Measurable – how else will you know if you’re succeeding?

Attainable – something you can reasonably accomplish in the given time

Results Focused – measure outcomes, not activities (so just “going to the gym” doesn’t count!)

Timely – give yourself a target date 

It’s also important as you form these goals to think about what challenges you might face, and how you’d overcome them. Planning is key, or you’ll just end up failing come February or March. 

I’ll give an example using my own New Year’s Resolution SMART Goal:

Resolution: to get better at mobility and improve core strength 

SMART goal 1: To improve my hamstring mobility as evidenced by…. (still looking for an outcome measure and open to suggestions)

SMART goal 2: To be able to hold a plank for 3 minutes by September 

Plan: Attend Jen’s mobility class or drop into a yoga studio for class 3-4 times per month, and add plank holds to my workout once a week.

Challenges: Making the time to attend yoga or mobility, getting my butt out of bed on a Saturday morning in the winter, motivating myself to do plank work after I’m tired from the WOD. 

Plan to overcome those challenges: Go to bed early on Friday night and make plans with someone else going to mobility so they’ll hold me accountable, find a yoga studio I like and find a friend to go with me (anyone? Bueller?), add plank work to workouts where I’m not rushed – i.e. not the 7 am when I have to be at work by 9.

Alright CFB, what are your New Year’s SMART Goals? 

Photo c/o Adriana 

27 Dec / 2014

Sunday Schedule

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We are on for our normally scheduled Sunday class at 9:30am tomorrow with Coach Mickey! See y’all there.

On Monday, we will have the 6am and 7am classes then the move will begin. Any help is appreciated. The move is scheduled for the next few days to get the new space all organized and then we will reopen on 1/2 for the following classes:

6am
7am
5pm
6pm

We are stoked that the day is finally here to move into the new space. It is an awesome space and it will serve our purposes for a very long time.

~Neal

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23 Dec / 2014

Change In The Moving Schedule

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Hey All!

After some more thought, we are going to delay the moving into 100 Holton Street until beginning next Monday 12/29 in the morning. Sequentially, I want to get all of the flooring over to the space prior to any of the equipment being moved over. Then we will begin moving the rig. Finally, the rest of the equipment will be moved in.

I expect this to take up the majority of the days Monday-Wednesday and therefore there will not be any classes scheduled. You are more than welcome to come and help on the days you are available.

This is the finished product before moving in the equipment.

This is the finished product before moving in the equipment.

IMG_2867

IMG_2868

THE SCHEDULE FOR WEDNESDAY, THURSDAY, AND SATURDAY

Since some of you are still going to be around and craving for something to do, Coach Kari is going to be opening the gym on Wednesday and Thursday morning at 9:30AM. The WOD will begin at 10AM. The doors will be closed as soon as the WOD is completed. Showers will not be available.

On Friday & Saturday, I will have the doors open at 9:15 for a 9:30AM WOD. The doors will be closed by 11AM on both mornings.

In the next day or so, I will post the schedule for next week for the move.

~Neal

19 Dec / 2014

12/19/14 Fire It Up Friday!

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Hey! I’m a little late today but I think you will be pleased to hear what I have to say. At 1:30pm today we were issued our Certificate of Occupancy for the new space at 100 Holton Street! FINALLY!

There are some details that need to be ironed out regarding the move in date and I will be working on those the next couple of days. Monday I will receive the keys and the process will begin. That being said, the class schedule may be changed to accommodate the move.

Many of you have already departed for the holidays and I wish you all the best. This upcoming year will be our 10th in existence and I am proud to see how far we’ve come and where we are going. Next week there will not be a Fire It Up Friday post so this is my last of 2014. Here is a thought for you:

“Success is neither magical nor mysterious. Success is the natural consequence of consistently applying the basic fundamentals.”

~ Jim Rohn

WHAT’S ON TAP

Saturday 12/20
1a. Push Press – 3×3, rest 30 seconds
1b. Chin-ups – 3×4.4.4, rest 2 minutes

2. AMRAP 10
5 Pull-ups
10 Push-ups
15 Squats

Sunday 12/21
1. Free Handstand hold – 3×10-30 seconds
2a. Pistols – 5×3 each leg
2b. Gluteham developer sit-ups – 5×10 each leg

3. Groups of 3 – divide the work as see fit (all may run together but only 1 person at a time on the WB/DU’s)
Run 1500m with a sandbag
75 Wallball shots, 30/20
150 Double under
Run 1200m with a sandbag
50 Wallball shots
100 Double under
Run 600m with a sandbag
25 Wallball shots
50 Double under

Monday 12/22
1a. Deadlift with a 21×2 tempo @ 75%, women 5×8/men 5×5, rest 1 minute
1b. Strict HSPU – 4×2.2.2, rest 2 minutes

2. “Nigel”
30 Bear Complexes for time

Tuesday 12/23
1. EMOM 12 – 3 Power Snatches
1-4 @ 65%
5-8 @ 70%
9-12 @ 75%

2a. Shoulder Press with a 22X2 tempo @ 73%, women 5×8/men 5×5
2b. Bent over BB row (no momentum) – 4×8-10, rest 2:00

Wednesday 12/24 CLOSED

Thursday 12/25 CLOSED

Friday 12/26 – TBD

Saturday 12/27 – TBD

Sunday 12/28 – TBD

It’s that time of year CFB!  The Holidays are upon us, the renegade rowing league is this Saturday, and it’s starting to look like snow.  Are you prepared?  Did you get your shopping in early and get the gifts you want to give?  Did you register and train for the Renegade Rowing League?  Do you have the tools necessary to deal with all of the snow this year?  If you answered yes to these questions you’re prepared and ready to have some fun.  It’s a good feeling that instills confidence and excitement rather than doubt and worry.

Now, how do you want to feel after next week?  Do you want to have doubts and feel worried?  At that point you’ll be looking at the New Year and deciding on what Resolution to make and work toward.  Setting a goal for yourself and trying to be a better person is not easy.  You have to make changes and improve your habits and have a team to support you.  We all want to improve and be the person we see inside of our heads.  If you’re not prepared to start making those changes it will be a lot harder to accomplish.  Luckily you have a great community and team of coaches ready to help you.

In order to be prepared for the New Year and start living the life you want to live, I’d like you to sign up for the Whole Life Challenge with me.  I’ll be participating and challenging myself to live a better life and I’d like you to support me, just as I’ll be supporting you.  Let’s do it together and Get Awesome!  All you have to do is be prepared and sign up now!

Starting on January 17 and ending on March 14, we’ll work to better our health together.

The Whole Life Challenge is simply an opportunity to “try on” a better version of your health and fitness. As a team, we can earn points and lose points (hopefully we’ll earn more than we lose). And the prize is … Well, it’s who you are on March 14.  Get prepared now and sign up so that  you will be mentally ready to commit wholeheartedly when Jan 17 rolls around. 

I want you on the CrossFit Boston team. I want to bring our power in numbers. Together, I want to make all our possibilities real. Register early for the CFB team HERE to take advantage of the special rates and to lock in your commitment to your future healthier, stronger self.

If you’ve never participated in the WLC, check out this VIDEO.

Please reach out  to me or your coach if you have any questions! I hope you will join us on January 17th!

The Ladies throwing down at the First RRL in November!

The Ladies throwing down at the First RRL in November!

Other Important Info!!!

The Renegade Rowing League (think awesome indoor rowing race with fun people, mobility tools to demo, and a holiday potluck afterwards) is this Saturday at 8am!  Please sign-up here if you plan on having fun and throwing down with us!

Gym Hours for Next Week:

Monday, 12/22 – Regular Hours

Tuesday, 12/23 – Regular Hours

Wednesday, 12/24 – Closed

Thursday, 12/25 – Closed

Friday, 12/26 – 5pm Class Only

Saturday, 12/27 – Regular Hours

Sunday, 12/28 – Regular Hours

 

Or a better question: is it even worth it? This past Sunday I woke up feeling like crap – nausea, fever, chills, body ache (although I am not sure how much of that “ache” was symptoms versus doing Friday’s WOD followed by Oly Saturday morning) and spent most of the day in bed (like I left my bed at 5 pm). Monday was better, but I still had trouble eating and had no energy (maybe eating only 200 calories the day before wasn’t so helpful). Since it sounds like a few other people in the gym caught a similar bug, I figured nutrition during a bout of cold/flu was a timely discussion.

My diet those two days consisted of water, Gatorade, toast, saltines, a few bites of soup, a few bites of Mexican plate with chicken and rice, and in a last ditch effort to get calories in, a vanilla milkshake. Basically, as far from a paleo, whole foods diet as you could possibly get. But I really couldn’t care less. I don’t know what I would have eaten were I trying to be strict paleo. I’m sure I would have figured it out – maybe some broth, potentially a banana or some applesauce. But at that point I was more concerned about getting nutrients in without feeling worse, and worrying about a healthy diet when I was well. However, if you keep a pretty dedicated paleo diet and have a strategy for managing sick days, please share! 

As for non paleo, the best foods to overcome an upset stomach (symptom numero uno of this little bug) are the BRAT diet: 

  • Banana
  • Rice
  • Applesauce
  • Toast 

These foods are good because they are binding (make poop firmer) and bland, helping to ease the stomach back into normal eating. The bananas also contain potassium, which can replace nutrients lost from vomiting or diarrhea, or just give you nutrients you’re not getting because you’re not eating very much. BRAT food work best when you are done with your symptoms, though – if you are still experiencing vomiting or diarrhea stick to liquids like water or Gatorade until you can keep solid food down. You can learn more about the BRAT diet from FamilyDoctor.org

So Basically….

  • Stay hydrated – water, electrolyte beverages, and EmergenC all work great. 
  • If your stomach is upset, stick to bland foods like this on the BRAT diet until you recover.

Photo c/o Jes (Mugley)

I get it. You have friends at the gym and you want to throw down with them against other teams, who are also probably friends. The last throwdown was a stunning success, matched only by the successes of those who have participated in Coach Mike’s strength program. We’re having our next throwdown on Saturday, January 31st from 10-1. We will have two-person male-female teams and will have both scaled and Rx divisions. We may have prizes, we may not, but THERE WILL BE BRAGGING RIGHTS! Last time, I did my best to break up marriages and have people partner with some new faces. There was much belly-aching and crying and in the end, Carolyn B. ended up winning all the marbles because she was flexible enough to take on the various randos who ended up being her partner for any given WOD. But yes, this time around you get to choose your own damned partner. Make it so and SIGN UP HERE. The goal is to get twenty teams this time around, so get cracking!

 

Peace and bacon grease,

Mickey

15 Dec / 2014

Mind, Body & Soul

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Hello Friends! 

First thing, there is NO MORE mobility class on Wed. night. There is only a class on Saturday mornings at 8am! If you would like to have more time to mobilize, get some friends together for some small mobility classes! They do not have to be a member at CFB. So, if you want to give you body some special love, email me, and we can make that happen! 

If you have been consistent with classes. you feel the change, and feelings through out your body. Staying consistent  is opening up your mind, body, and soul. You are starting to connect within, being aware of your body, and your surroundings. You are becoming PRESNT! 

To become present, to connect your mind, body and soul, you have to make an honest effort. We all have said it, and we all will continue saying this “we don’t have time.” If your mind is set on that, let me ask you..What does health mean to you? How does your body truly feel day to day? What hurts? Why does it hurt? Where is your mind, and where s your body? Where do you live? If you have the care for your body or courage to take a positive step forward, send me an email with the answers. I dare you :)

Saturdays class will be, PARTNER active mobility. During the week, write down everything that you feel, and everything that you are thinking about, during every class that you do!

 

There will be MOBILITY WORKSHOPS @ the new gym. Keep your eyes and ears open! 

12 Dec / 2014

121214 – Fire It Up Friday!

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BE PRESENT

Last night I was at home instead of at the gym because I had this terrible headache all day that just wouldn’t go away. I tried drinking more water, sitting in a dark room, etcetera until finally, the tylenol took effect. This unexpected time home for me gave Jessica and Abigail the chance to go on a Mother/Daughter adventure. She loves them. By “She” I mean BOTH Jessica and Abigail.

I had the chance to be alone with Zoë, which has been remarkably rare in her 11 months of existence. I got her fed and changed into her pajamas then we started the bedtime routine. I like to sit in a chair and rock her while telling her the stories of “Abigail and Zoë Amazing Adventures”. I cannot tell if she likes them or not because she usually falls asleep within the first 5 minutes of my starting.

Why am I telling you all this? Because it was one of the rare times where I could be 100% present for Zoë. As she fell asleep in my arms I had such great satisfaction knowing that I gave her all of my attention. What a novel concept these days, to give ONE person/thing 100% of your attention? 

We live in times where we are pulled in every direction. Work, family, kids, friends, etc. At times it seems we are the beck and call of every other person out there and that nothing receives our undivided attention. 

Here is my challenge to you: BE PRESENT. Whatever it is you are doing, be present in that task. Whoever you are speaking to, be present in that conversation. Whenever you are in the gym, be present in your training.

It’s not easy, but it will be DAMN rewarding when you achieve it.

With Love,
Neal

WHAT’S ON TAP

  • Sunday 12/14
    1. Accumulate 15 TGU each arm
    2. Wall handstand hold – 3×30-60 seconds
    3. 2 Kettlebell Clean + Jerk, 20-50 reps, w-12kg/m-16kg

    4. 4 rounds for time with a partner
    12 Deadlift (alternate every 3 reps), 275/185
    2 x 60’ fireman carry

  • Monday 12/15
    1a. Back Squat with a tempo 22×2 (touch a box or ball) @ 75%, women 5×8/men 5×5
    1b. Strict Pull-ups – 4×2.2.2.2, rest 3:00

    2. AMRAP 6
    10 Unbroken wallball shots, 20/15
    20 Double Unders

    rest 6 minutes

    AMRAP 6
    20 Double Unders
    10 Unbroken wallball shots, 20/15

  • Tuesday 12/16
    1a. Ring Support Hold – 6×60 seconds, rest :30
    1b. Flex Arm Hang – 6×30 seconds, rest 1:00

    2. For time
    30 Power snatch, 75/55
    10 Overhead squat
    20 Power snatch
    20 Overhead squat
    10 Power Snatch
    30 Overhead squat

  • Wednesday 12/17
    1. Test – 3000m row

    2a. Bench press with a 22×2 tempo @ 73%, women 5×8/men 5×5
    2b. Band pull apart – 4 x 3times your BP reps

  • Thursday 12/18
    1. Clean and Jerk – 10×1
    2. Clean pull through ankle extension @ 110% of heaviest CJ – 3×5

    3. Complete 60 burpees for time

  • Friday 12/19
    1. Accumulate 6 minutes in an L-sit. Each time you break perform 5 weighted step-ups to a 12” box each leg with a 65/45 barbell.

    2. 4 rounds for time
    5 DB snatch left arm, 55/35
    10 Split squat jumps
    5 DB snatch right arm
    10 Toe 2 Bar

  • Saturday 12/20
    1a. Push Press – 3×3, rest 30 seconds
    1b. Chin-ups – 3×4.4.4, rest 2 minutes

    2. AMRAP 10
    5 Pull-ups
    10 Push-ups
    15 Squats

Renegade Rowing Club getting ready to Race!  Will you join them?

Renegade Rowing Club getting ready to Race! Will you join them?

Hey CFB!

Awesome work attacking the training this week.  It was great seeing everyone at the Holiday Party and then getting after it again on Monday.  I love our community and I love seeing all the hard work.  Keep getting after it.  We’re going to ring in the New Year Strong!

Speaking of the Holidays, I wanted to thank everyone for donating a toy to the Operation Homefront Toy Drive Box at the entrance to the gym.  There were 5 toys in there by the end of classes on Saturday and I enjoyed every single one of the 50 burpees that I did.  The best part is that we now have over 10 toys in the box ready to go to Military Families in the Boston Area.  Keep them coming!  We have until the end of the weekend to fill the box and show our support for the hard working families of our Armed Forces!

Renegade Rowing League 2!

Saturday, December 20th @8am

2,000m Race – Head to Head- aka: 7min of Glory!

Register Here!

That’s right, if you’re looking for some fun competition and you want to find some glory then sign up for the second race of this Winter’s Renegade Rowing League.  We’ll have athletes from other gyms and schools coming by the gym to throw down and fight for Personal Records at the 2,000m distance.  It’ll be the perfect lead into the Holiday week.  Have some fun working hard with the Renegades!

If you have any questions just ask one of the Renegade Rowing Club members at the gym.  They will tell you all about it!

Have a great weekend CFB!


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