06 Dec / 2013
Fire It Up! Fire It Up!
It’s been a great week of training. Tons of new personal bests in the clean and snatch. A quick shout out to Sophie with a 20# plus PR on both her clean and snatch. This after nearly setting the gym record last week in the “Mary” WOD. She is on fire indeed.
How about you?! Where did you see improvement? Post to comments.
This Saturday is the CrossFit Lando competition in Woburn. CJ is participating in her first competition. If you have the time and means of travel, go and cheer her on. She will definitely appreciate it.
Also on Saturday at the gym during the 12pm hour, Coach Jason and Alex B will be discussing the upcoming Transformation Challenge that will begin on Jan 4, 2014. This is a perfect time to get more details about the challenge and ask any questions you may have.
Next Saturday is The Holiday Throwdown. You must sign up in advance for a heat time in the gym. The WOD will be announced the morning of. THERE WILL NOT BE NORMAL CLASSES. Later that evening come out for the holiday social at Daedalus.
What’s On Tap
This week’s programming will focus on interval training and couplets. Keep the intensity high!
Saturday – 12/7
1a Handstand push ups – 6×2
1b Pistols – 6×2 each leg
2. AMRAP 12
10 Push Press, 115/75
10 Pull ups
Sunday – 12/8
3 x AMRAP 5
10 DB Snatch (alternate each rep) (AHAP)
20 Double Unders
Rest 5:00 between circuits
Monday – 12/9
1. Jerk – 5×2
2. 5 rounds for time
10 Overhead squats, 145/125
15 Knee to elbows
Tuesday – 12/10
1. Bench Press – 3×5
2. 3 Rounds for max reps
1:00 Airdyne (cal)
1:00 OH Swings, 24/16
1:00 Pull ups
1:00 Push ups
Wednesday – 12/11
1a Skin the cats – 3×5
1b L-sit hold – 3xmax
2. EMOM 15
2 clean @ 90% of weight moved last week
Thursday – 12/12
1. Position 1 snatch – 6×3
2. Run 3 x 2:00 (500M)
rest 1:00 between efforts
Friday – 12/13
1. Back Squat – 5×3
Run 1 mile
Run 1 mile
Saturday – 12/14
Holiday Throwdown (sign up in the gym for your heat)
05 Dec / 2013
On Saturday CJ will be competing in her fist competition. It’s a tough one for even an experienced CrossFit athlete. It didn’t even faze her when I explained what it was 4 weeks ago. Battle of The Sexes at CrossFit Lando would make a strong man think twice but not CJ!
CJ needs no introduction! She is one awesome athlete who in less then a year has made amazing progress in CrossFit. I remember the first night she showed up at CrossFit Boston. It was last February. We were programmed to do 11 .1 WOD from the open games because we were preparing for the 2013 Open Games.
The WOD: 10 AMRAP ~ 30 Double Unders & 15 Power Snatches #65 Females
First time CJ had been in a CrossFit box. Coach had her go through the power snatch movement and within 20 minutes CJ hit 75# with form that put my 45 pounds to shame. Let’s fast forward to the end of the WOD~ CJ crushed it and asked if she could join. I told her we were preparing for the Open Games and she asked what it was all about. I explained a bit about CrossFit and how in 3 weeks we would all be competing against other boxes across the world. Her eyes lit up and she exclaimed: “I can compete in this.”
And compete she did. What she didn’t know, she struggled through without a complaint. Over the summer she went home and joined CrossFit Downtown Atlanta to continue her training. Now that school is back in session she’s back here whittling away at the unknowns. I can’t say she has goats because everything that comes her way she tackles with the determination of a champion.
CJ’s a competitor bottom line but what I think is most wonderful about her is her sincerity. When I first met her last year I didn’t realize how young she was. As the Regional Games were approaching I asked her if she wanted to go with us. Still not knowing the reach of the CrossFit competitions she asked what the Regional games were. I explained and she said, “I definitely want to go but I have to ask my parents.” I asked for clarification and she told me she was 17 and had to go back home for the summer. She would have to ask her parents if she could change her ticket to stay for an extra weekend.
Of course curiosity got the best of me and I couldn’t help but to ask her about her life. She is truly an amazing young lady. In her junior year of high school she was bored so she studied for the SATs and took them. She applied to Harvard and was accepted. I asked her if her guidance counselor helped her and she said, “No, he wouldn’t have let me to apply.” Girls got gumption!
CJ is a pre-med student at Harvard in her second year. Her brother is also a student at Harvard studying neuroscience. She has played a variety of sports and obviously enjoys competition. For 8 years she was ranked in the Junior Olympics in archery. Remember that domain we call accuracy! She’s got that one covered.
It’s her first competition and it doesn’t even matter if she does well. I know she will be putting on a great show of athleticism and poise. I look forward to watching her over the years as she matures into a better athlete and someday a doctor. A role model for all girls~ COUGER!
CrossFit Lando~ Battle Of The Sexes ~ WOBURN!! Competition starts at 9 a.m.
04 Dec / 2013
Olympic Lifting and Rowing?
What do you think about using Olympic Lifting in training to be a Rower or using Rowing to be a better Olympic Lifter? Both require speed and power and incorporate similar movement patterns. However, in rowing you sit down and are in contact with three surfaces. In Olympic Lifting you are only in contact with two. In Olympic lifting the goal is to transfer forces vertically and in rowing the goal is to transfer forces horizontally. Where do you see the most benefit in training with both? Are there downfalls?
One skill, concept, and idea that I keep coming back to is Connection. Coaching people in the gym and on the water allows me to see many different movement patterns and levels of ability.
Athletes that grasp this idea of connection from one joint to another and one external object to another are able to learn faster, create more power, and transfer skills to other movements. Learning to connect the hips to the hands as you initiate a movement or connect your feet to your hands at the catch, both in rowing and snatching, is invaluable. Once this skill is perfected the possibilities are endless.
Yesterday morning I introduced the snatch to the BC Men’s Crew Team. While we only worked with PVC pipes to begin with and 45# bars in the workout, the importance of generating speed through the middle of the drive and being turned on at the catch became apparent. Those that had explosive hip extension from rowing and knew how to create speed on the oar through the middle of the drive in the boat had a lot more success transferring that skill to the barbell.
Using the Clean and the Snatch to generate speed on the drive through good connection is a lot of fun. Rowers become athletes and are empowered to push harder by learning new movements and finding power they never knew they had. It’s also a lot of fun seeing olympic lifters and other athletes learn to row because it helps them to find more connection and speed in their lifts.
Post your thoughts to comments! Any experience transferring skills from one sport to another?
03 Dec / 2013
By Sunday night, I (and probably most of us) had finished up several days of eating and family and now find ourselves with a fridge full of turkey. I find that holiday food gets boring after a while, so I like to re-purpose it whenever I can. So when I found myself with a pound of smoked turkey, I threw together this soup.
- 1-2 tsp olive oil
- 4 carrots, chopped
- 5 celery stalks, chopped
- 1 sweet onion, chopped
- 1 clove garlic, diced
- 3 cups turkey, shredded
- 1 tsp salt
- 1/2 tsp pepper
- 1/4 tsp sage
- 8 cups chicken broth
Heat oil in a large pot. Add carrots, celery, onion, and garlic and cook about 4 minutes. Add the spices and mix well, then add the turkey and mix again. Add the broth and bring to a boil, then reduce to low heat and cook for 10 minutes.
What do you make with leftover holiday food?
02 Dec / 2013
It’s that time of year again when the parties, socializing, and shopping are starting to add up. Lucky you belong to one awesome community of athletes and you are going to get through the month of December. Our In-BOX throw down on December 14th “Jingle All The Way” is going to be a blast and that evening we get to share a glass of champagne and toast to the holidays at Daedalus Restaurant & Bar. It’s been a heck of a year here. Mishaps, craziness and awesome training all rolled up into one heaping mound we call community. As I look back I can’t help but to see a future that’s going to be even better at CrossFit Boston.
The New Year is just a around the corner and perhaps you have started to think about resolutions you want to truly keep this year. It’s not too early to start planning and I think you will be interested in our TRANSFORMATION CHALLENGE. We kept it purposely short in duration (6 weeks) because we are not looking to make you starve for 3 months, or train yourself into an injury. We believe CrossFit is a life style and choice and are here to support you as you make the necessary changes to become as healthy as possible.
The Transformation Challenge will start on January 4th and end on February 15th. Here are all the details you need to get started:
Saturday, December 7th COME TO THE TRANSFORMATION CHALLENGE INFORMATION MEETING!!
From 12-1 p.m.
- Pick Up Your Information Packet
- Sign Up For Hydrostatic Measurement
Saturday, January 4th GET TESTED
Hydrostatic Body Fat Testing! Say what? Yup, that’s right. We have an expert in the field of body composition testing coming here to test you on Saturday, January 4th. Hydrostatic (underwater) Composition Testing is considered the gold standard of body fat testing to which all other methods still compare. Whether your goal is to lose or gain, this system gives you the most accurate percentages of your body’s fat and muscle composition.
Yes, you will need a swimming suit to get tested! You will be dunked underwater so bring a towel and your sense of humor. We are going to start scheduling for the Hydrostatic Measurement on Saturday, December 7th after the INFORMATION MEETING.
Transformation Challenge Fitness WOD: This is the fitness WOD we will use to measure your fitness performance. It will also take place on Saturday, January 4th.
6-Weeks To A Healthier You
For 6 weeks you will keep track of six different areas of health. We have made it easy for you to make these changes and incorporate them into your daily life. We are helping you start healthy habits. These changes will be added up daily in a point system. Trust me, it’s not going to take much time to calculate!
There are 6 components to the Transformation Challenge to consider when adding up your points:
During the 6 weeks of the transformation challenge you will be given cards to keep track of your eating, exercise and life style choices. Each week these points will be recorded on the white board.
The Hydrostatic Measurement is limited to 30 spots. There is a December 27th deadline for CrossFit Boston members who would like to sign up. We are participating in this challenge with North Shore CrossFit and Mountain Strength CrossFit! Some of their members may need to come here to get tested so don’t hesitate to sign up!
The Transformation Challenge Packages:
- Hydrostatic Measurement
- Weekly Score Card Check In With A Coach
- Pre & Post Challenge Fitness Assessment
- Circumference Measurement (Waist & Hip Ratio)
- Weekly Score Card Check In With A Coach
- Pre & Post Challenge Fitness Assessment
Need more support around food? Alex Black, owner of Wicked Good Nutrition and our nutrition expert, is putting together a package for you to purchase from her. It will include nutrition analysis and weekly check in. For more details come to the meeting on Saturday, December 7th at noon or contact her directly. We are lucky to have a nutritionist with her knowledge. Taking 6 weeks to make some life altering changes may take more support! Check out her website: WICKED GOOD NUTRITION
The End is The New Beginning
Hydrostatic Measurement will be redone, the Transformation WOD will also be retested and the final points calculated.
There will be 2 winners for this challenge. One man and one woman will take it all. The winners are based on three measurements: body composition, points, and challenge WOD improvement. Awesome prizes for both winners of this Transformation Challenge!
01 Dec / 2013
Let’s start with a regret. I wish I had gotten off my ass and joined CrossFit Boston a year ago.
Fitness-wise, it had been a rough year since I got out of the Marines and started at HBS (Harvard Business School). Not that I wasn’t working out at all, but what I was doing wasn’t much more effective then doing nothing. Going to the gym, throwing around some weights, going for a run every once in a while. I had a couple of friends who had joined CrossFit Boston, but I figured they were wasting their money. I thought I didn’t need a class to get in shape. I was a Marine, I could take care of myself.
Well I was completely wrong. I had put on weight, lost muscle, lost aerobic ability and my overall fitness was degraded. I did need CrossFit. The good news is that I finally got off my ass and joined. The instructors, the competitive team atmosphere and the CrossFit workouts have been completely worth it. It’s been 2 months since I’ve joined the gym. I’ve still got a long way to go till I get to where I want to be, but I’m already hitting PRs. Not 2 month PRs but liftime PRs in lifts that I’d been doing my whole life (even the bench press, which it’s not like I was ignoring before). And then there are all those things that I never had done before. I had no idea how to do a clean, snatch or overhead squat before I joined. I really didn’t even have the mobility to do the snatch or overhead squat. Not saying when I do them now they are always pretty, but I can get them done. And then of course there are all the other levels of fitness CrossFit throws at you.
Every day I both dread and can’t wait to get to CrossFit Boston to do the next WOD. I’m hooked.
29 Nov / 2013
Fire It Up! Fire It Up!
Great work on a short week. Both Monday and Wednesday there were plenty of personal bests in both the back squat and deadlift! Wednesday night Adam “Captain America” Voci set the new gym record for Mary with 13 + 6 rounds and Sophie Hu was just 5 reps shy of tying the gym record with 8 + 25 rounds. Great job to both of you!
What’s On Tap
11/30 – Saturday
1. EMOM 20
ODD minute – 10 toe 2 bar
EVEN minute – 7 power clean, 155/105
2. Jerk – 10 minutes to work up to a max single for the day
12/1 – Sunday
Teams of 2 complete 3 rounds each alternating movements:
Deadlift hold, 245#/165#
While one athlete is rowing the 500m AFAP, athlete #2 will hold the bar at the top of the deadlift position. If the bar is put on the ground, athlete 1 must stop rowing until the bar is locked out again. The score is the total time of the team to complete 3000m.
12/2 – Monday
1. Clean – 15 minutes to work up to a max single for the day
2. 4 rounds for time
7 DB Power clean, 55/35
14 Fr. Rack DB forward lunges, 55/35
21 DB Thrusters, 55/35
12/3 – Tuesday
1. Press – 5×3
2. AMRAP 20
10 Burpees to a 45# plate
10 OH Swings, 32kg/24kg
12/4 – Wednesday
1. 5 rounds for time
10 Snatch, 135/95
20 OH Walking lunges, 45/25
2 Muscle ups
2. Handstand Push ups – 6×2 (strict)
12/5 – Thursday
1. Snatch – 15 minutes to work up to a max single for the day
2. Row 500m x 5
rest 1:00 between sets
12/6 – Friday
1. Front Squat – 7×2
4 rounds for time
27 Box Jumps, 24″
11 Squat Cleans, 145/100
“The Gobble Gauntlet”
50 Sit Ups
40 Air Squats
20 Push Ups
10 Split Squat Jumps
Thanksgiving is one of my favorite days of the year. It’s a day of hanging out with family and friends while enjoying good food and football. Many people do Turkey Trots or get up and walk the beach together before digging into a bountiful feast. Hopefully you’ve got something planned. If you don’t … try the Gobble Gauntlet with your friends. Get outside and be active before relaxing for the rest of the day.
During the holidays you may be traveling or away from a gym, so be sure to stay active and get creative with your workouts. Today is supposed to be a rest day, but this can count as active rest especially if you’re doing it for fun with friends and family. Keep a consistent pace and keep pushing. This is a good one to work on your endurance.
Post Time to comments!
26 Nov / 2013
Thanksgiving marks the first feast of the many you’ll eventually have during a typical holiday season. While Thanksgiving is a time to eat good food, celebrate family and cultural traditions, and enjoy being around loved ones, it can be those things without completely derailing the diet you’ve been crushing lately. Because, the holidays don’t have to be a 6 week hiatus from all healthy habits. Here are a few tips to help you stay on track AND enjoy delicious, tasty foods this holiday season.
Tip 1: Designate Your “Cheat Days”
You remember when I wrote about cheat days right? Well, if you don’t have time to read it, let me sum it up for you: cheat days have beneficial effects on hormone levels and mood that can help you in the weight loss or maintenance process – if done right. So pick a few cheat days. Maybe, say 6 over the next 6 weeks. For example, mine will probably be
This way, you have set days to enjoy holiday goodies, and the rest of the time you stick to a healthy diet of plenty of fruits and veggies, lean proteins, healthy fats, and a little dairy.
Tip 2: Cheat Right
According to the research, the best cheat day meals (to have those beneficial effects on hormones) are high in protein and carbs, and lower in fat. Keep this in mind as you eye the spread this Thursday. That means plenty of turkey, potatoes, a dinner roll, and cranberries. Go easy on the butter and heavy casseroles.
Tip 3: Keep the Veggies at the Party
I know, I know, I just said this should be your cheat day. But “cheat day” doesn’t mean “eat nothing healthy all day”, it just means there’s wiggle room. So make sure you get some veggies on feasting holidays by either eating some throughout the day (spinach in a smoothie at breakfast, raw veggies and guacamole for a snack), or include them in the meal in the form of a side salad or some green beans with toasted almonds. Not only do veggies (and fruits) have important vitamins and minerals, they also have fiber, which will help you digest all that turkey later in the day.
Tip 4: Spread it Around
My favorite thing about Thanksgiving (and Christmas) dinner is….
LEFTOVERS! What this means is, you don’t have to eat everything on the table Thanksgiving day. Didn’t make it to the sweet potato casserole? No worries, have a small taste the next day with eggs to fuel your Black Friday adventures. In the photo to the right, you can see an example of this – I paired my sweet potato casserole from a recent Friends-giving with a lean, grilled hamburger over salad.
Tip 5: Don’t Stop Moving!
This one is important for a few reasons. While I always like to say “you can’t out train a bad diet”, exercise is still really important, especially this time of year. Not only does exercise burn calories, some research has shown that morning exercise may reduce your appetite throughout the rest of the day. So get a morning workout in on Thanksgiving day (maybe a run, a bike ride, or some burpees…) before the Thanksgiving day parade, dog show, and eating begin.
26 Nov / 2013
Snatch High Pull + Snatch 602X3 70 4X3 75 4X3
C&J 70 2X2 75 X2 80 3X2
BS 70 X3 80 X3 85 X3 90 4X2 LOW BAR
Clean Deadlift 80 X2 90 X2 100 3X2 ( % of your clean, slow deliberate movement, mimic clean)
Upright Row to Press 4X8
Hypers 3X10 Abs 3X20
Power Snatch 50 2X3 60 X3 70 4X3
Power Clean to Push Press 60 2X3 70 X3 80 3X2
Front Squat: (70%/5)2, (80%/4)2, (90%/3)2
Hypers 3X10 Abs 3X20