02 Jan / 2014
Alex Black, owner of WICKED GOOD NUTRITION, has sent us the following grocery list to help you get started as we head into the weekend.
We are still on for Saturday morning! Hydrostatic Measurements and Testing WODs all day long at CrossFit Boston!
This shopping list is for 1 person for 1 day of healthy meals. For more support, you can contact Alex Black and join her Transformation Challenge group for the next 6 weeks. She will have weekly group meetings and be available for weekly check ins when you need support.
To determine if you should purchase organic please visit her blog: http://wickedgoodnutrition.com/organic-foods/
1 bunch of kale
1 package romaine hearts
1 package cherry tomatoes
1 red bell pepper
1 package strawberries
Pico de gallo
1 lb boneless, skinless chicken breasts
- Look for free range and/or organic chicken
- Look for options with no preservatives or added sugar. The brand sold in the gym is a good option.
- Look for free range and/or cage free
1 container of Greek Yogurt (6 ounces)
- 0%, 2%, or full fat versions are all OK. No added sugars or preservatives. Chobani and Fage both have good versions.
Beans, Legumes, and Nuts:
1 Small can of Black Beans
- Look for the kind with no added sugar. Only almonds and salt. If you are going to Whole Foods, grind your own!
Spices and Herbs:
Salt and Pepper to Grind
Chicken Broth *NO MSG
Almond Meal (Almond Flour)
Look for recipes on Alex’s website: www.wickedgoodnutrition.com
We are all here to support you as you make these changes to a healthier life! Here’s to a WICKED FIT 2014!
02 Jan / 2014
We are taking the cautious approach and will be closing down today after the 7am class is finished. If you are stuck indoors here is your WOD:
CF Games Open 12.1
Complete as many burpees as you can in 7 minutes to a 6 inch target
Stay tuned to whether we are reopening for Friday.
31 Dec / 2013
Happy New Years to all members of the CrossFit Boston community from our Team. We really appreciate everything everyone has done this year and your continued support and belief in our product we deliver day in and day out. CrossFit is great, but the true magic is in the community and that is nothing without you.
Reflections and Resolutions
There was quite a lot that happened in 2013. Some good. Some bad. Some great!
CrossFit Boston went through a philosophical shift in that we reintroduced a more stringent entry process for those interested in joining the gym with our Fundamentals Training Program. After 5 months, though it is still a continual work in progress, it has been a great success. Our new clients are joining the group classes with a better understanding of what CrossFit is, a better grasp of the movements, and achieving their goals faster than I have experienced in my 9+ years of coaching CrossFit.
The gym has received a facelift and we will continue to do so. My commitment to you all is to begin replacing out bumpers that have seen better days, especially the 25# plates. I am also planning to replace/add to the bars used in oly as well.
We have had more members participating in local competitions than any previous year and that is exciting to see. As all of us coaches have written before, your training will become more focused and consistent when you have something to train for. Get after it!
On a personal note, I am looking forward the transformation challenge to reorient myself and my training. The last quarter of the year was not my best for many reasons but now is the time to shed new skin and hit the ground running. My family is in our new home and we are awaiting the arrival of our new daughter this first month of 2014. This year will be a great year!
What do you have planned for yourself this year? Where do you see your greatest opportunities to improve your fitness? What challenges do you still need to overcome? Post your thoughts to comments.
We are closing today at 5:30pm and will re open on Thursday morning for the 6am class. Thursday and Friday are normal class schedules. Saturday there are NO classes, only the HEATS for the Transformation Challenge. There will still be Open Gym and Weightlifting. Sunday is normal and Monday on we are regular again.
Tuesday 12/31 – 6, 7, 12p, 4:30p
Wednesday 1/1 – CLOSED
Thursday 1/2 – Normal Schedule
Friday 1/3 – Normal Schedule
Saturday 1/4 – NO CLASSES (Transformation Challenge HEATS only – SOLD OUT NO EXTRA SPACES AVAILABLE)
Sunday 1/5 – Normal Schedule
1. Back Squat 7×1
2. AMRAP 15
10 deadlift, 185/125
30 double unders
1. AMRAP 3 x 3
6 push press, 115/75
6 box jumps, 20″
2. 2 Position Snatch – (High hang & Mid hang) – 7×2
1. Deadlift – 7×2
30 bear complexes for time, 95/65
1/4 – Transformation Challenge WOD
29 Dec / 2013
I love rumors! Facts can be so misleading, but rumors, true or false, are often revealing.
Landa from Inglourious Basterds
I heard that Jason Wong is going to send Kiel a six-pack of beer every Friday night for the next 6 weeks. And Kiel will be having pizza delivered to Jason at the gym every day. Both of these guys are going to be dumping packs of cigarettes in Omri’s car in the hopes he takes up smoking again. And you don’t even want to hear what they plan to do to poor Kristen Halfpenny to sabotage her chances of winning the Transformation Challenge.
Rumors! And we haven’t even started yet. Rest assured that this Transformation Challenge is actually user friendly. Who wants to be miserable when you start out the New Year. It’s a time to reflect and be grateful for what we have, not a time to punish yourself because you had one to many drinks on New Year’s Eve or too much fruit cake!
It’s not a starvation plan that ends after 6 weeks and you go back to the old ways. It’s an opportunity to clean up your eating and add some habits that you can incorporate into your daily life. It’s about slowing down and taking time to meditate everyday for 10 minutes. Drinking more water to help your internal systems work better. Sleeping more! Or better yet, getting to bed at a decent hour in the evening. And it’s about us coming together as a community to just be healthier, happier and have a little more fun with our WODs!
Here’s What You Need To Know:
- We are helping you incorporate the following into your daily life:
- HYDRATION (H20)
- DAILY EXERCISE
- Hydrostatic Measurement is on Saturday, January 4th. Everyone has been scheduled at this point. Be on time for your appointment. Bring a bathing suit and a towel.
- You will receive a 6-page reading of your measurement results. It will have advice for caloric intake based on your goals. These can be used as a starting point for the nutrition portion of the challenge. But keep in mind that we are not keeping food journals. It is a point system. If you need more help with the eating portion Alex Black has offered her services at a discounted rate. I suggest you talk with her soon and consider hiring her for the six weeks of the challenge.
- For those who prefer hip/waist ratio measurement that will also be done on Saturday, January 4th.
- Testing WOD is also on Saturday, January 4th. Schedule has also been sent out. Neal is going to program a great WOD for everyone to finish and test different abilities. Coaches will be on hand to help you get through it.
- Transformation Challenge starts on Sunday, January 5th. The point system goes from Sunday to Saturday. Everything will be explained in the TC Packets you can pick up on Saturday, January 4th.
I’m also happy to announce that we have teamed up with Bos Creek, artisan meat, chicken and pork. They will be giving a months worth of meat to our Transformation Challenge winner! Check out their website:
In addition we want you to sign up today for the BosChallenge! It is a separate worldwide challenge but the owner Greg is letting us participate as a group. Once the Bos Creek WODs are announced on January 20th we will be posting them and having times for you to come in and finish them. There are only 3. We also get the opportunity to win 35 lbs of grass fed beef, chicken and pork as an affiliate if we get the most members to sign up. Spring barbecue!
If you sign up this week Greg is offering $20 to be used for grass fed beef, chicken or pork when you order on line. It’s free to sign up and all you have to do is email him. Below are instructions:
Send an email to: [email protected]
In the subject line write: I’ll Take the Bos Challenge
In the body write: CrossFit Boston
You must identify in the body as “CrossFit Boston” because we are using this challenge as an opportunity to win as an affiliate! In addition, we will be offering you the opportunity to finish the BosChallenge WODs (only 3) during the weeks of January 20th – February 4th. If you feel you have what it takes to go up against athletes from around the world we will video record you and send in your results. Otherwise, the WODs will be recorded in your Transformation Challenge record and you will receive 5 points towards our challenge for each WOD completed. It’s that simple.
Coaches will be on hand Saturday, January 4th to help you sign up for the BosChallenge as well! I suggest however you do it this week and get the meat ordered so you are ready to eat clean and train dirty!
24 Dec / 2013
Hey everyone this Wednesday, Christmas Day there will be one workout at CrossFit Boston at 10am. Obviously everyone will be welcome to come in and celebrate together however in addition I will be dedicating the workout to Gil Welch. This is a man who went out of his way when I was a boy to make me part of his family and whom I always remember for his incredible work ethic, loyalty and kindness. Over the last two years he has overcome stage 4 Hodgkin’s Lymphoma, lung cancer, a brain tumor and now kidney cancer. His family will be responsible for a large deductible at the beginning of the year in order to continue to provide him the care he needs. Donations are not required but they are appreciated. -Coach Jason
Gil’s Facebook Page https://www.facebook.com/gilsfight
Gil’s Go Fund Me Page http://www.gofundme.com/fightwithgil
20 Dec / 2013
Fire It Up Friday will be coming out shortly with the recap and next week’s programming but I think its important to put out there again the upcoming schedule during the holidays.
Saturday 12/21 – There will only be a 9am and 10am class. At 12pm the Renegade Rowing League will host the first of its 2K Competitions.
Tuesday 12/24 – 8:30AM – 10AM One WOD with Coach Tito. Come with your festive spirit and rock it out! Prize for best costume determined by all in attendance. Extra consideration for those dressed as elves!
Wednesday 12/25 – CLOSED
Thursday 12/26 – CLOSED
Friday 12/27 – Limited Schedule: 7am, 8am, 4:30pm, 5:30pm The gym will be closed in between 9am and 4pm.
Saturday 12/28 – Normal schedule
Sunday 12/29 – Normal schedule
Monday 12/30 – Normal schedule
Tuesday 12/31 – Limited Schedule: 6am, 7am, 12pm, & 4:30pm
Wednesday 1/1/14 – CLOSED
Thursday 1/2 – Resume regular schedule with a 7:30pm class
Due to unforeseen circumstances the gym will be closed for the Noon class and will re-open for the afternoon classes. Sorry for any inconvenience. Have an awesome afternoon!
18 Dec / 2013
Performing an appropriate warmup for the workout that is set out each day can make or break a performance. Below is the warmup we use fairly consistently in classes at CrossFit Boston and at the Renegade Rowing Club. It’s a good 10min warmup to focus on control, connection, and recovering to strength. Checkout how slow the Renegade Rowing Club approaches the catch in the beginning. Executing this drill with control will allow you to really focus on putting technique changes into effect and hitting that catch with good timing and connection.
Please share what you do for a warmup when rowing is involved in the workout. What is your focus?
Renegade Rowing Club Warmup:
1min – 1/2 Legs Only
1min – Full Legs Only
1min – Legs and Body Only
1min – Full Stroke
1min – Pause @1/2 Slide Every Stroke
5min – 10 Strokes On/ 10 Strokes Off, 15 On/15 Off, 20 On/20 Off
For most people, a jar of multivitamins on your countertop is a marker of a healthy person. Of course, I have always been convinced that you can get all the nutrients you need from food if you eat the right foods. Looks like science might be proving my point. An article yesterday from Science Daily reported on 2 articles published in the Annals of Internal Medicine, which found that taking a daily vitamin/mineral supplement really has no clear benefit for most healthy people.
What does this mean?
This means you don’t need to spend $17.99 a month for vitamins at CVS. It means vitamins and minerals do the most for your body when they come from food.
Where do I get my vitamins and minerals?
From food, duh. These foods in particular…
- Vitamin A – orange and red colored vegetables like red and orange bell pepper, sweet potato, carrots, pumpkin, cantaloupe, apricots, tomatoes, etc as well as broccoli, ricotta cheese, and black eyed peas.
- B Vitamins (riboflavin, niacin, etc) – green leafy vegetables, fortified grains (but the vegetables are a way better option).
- Vitamin B12 – animal products, including meat, dairy, and eggs.
- Folate – beef liver, green vegetables including spinach, asparagus. brussel sprouts,and lettuce, and avocado.
- Vitamin C – strawberries, citrus fruits, kiwi, broccoli, brussel sprouts
- Vitamin D – fatty fish like swordfish, salmon, and tuna, fortified OJ, fortified milk, sardines, and egg (found in the yolk).
- Vitamin E – sunflower seeds, almond, peanut butter, safflower oil, and boiled spinach and broccoli.
- Vitamin K – green leafy vegetables; the darker the vegetable, the more vitamin K.
- Iron – red meat, dark green leafy vegetables like spinach and kale,
When Should I take a vitamin/mineral supplement?
This study found that in healthy people, daily vitamin and mineral supplements aren’t really necessary. However, it IS a good idea to take a vitamin or mineral supplement in some cases. Some of these include:
- If you have a vitamin deficiency. If the deficiency is low enough, you may be able to correct it by taking a multivitamin that includes that nutrient. If you are very deficient in a vitamin, your doctor may recommend more aggressive supplementation (for example, if you have severe iron deficiency anemia). Of course, while you are correcting the deficiency with a supplement, you will also want to increase your intake of foods high in that nutrient so you don’t become deficient again later on.
- If you are at high risk for vitamin deficiency. Vegans – and sometimes vegetarians – need to supplement B12, because it is only found in animal products, while female athletes are at a higher risk for iron deficiency and northerners (that’s us!) are at high risk of vitamin D deficiency during the winter months due to minimal sunlight exposure.
- If you are pregnant. Since research has very clearly demonstrated the benefits of folate for preventing spina bifida and other neurological disorders in newborns, mothers are encouraged to take folate while they are pregnant.
If you’d like to read more for yourself, here’s the article from Science Daily.
What are your thoughts on multivitamin/mineral supplements?
17 Dec / 2013
The holidays are here and I’m sure as you are reading this you are elbow deep in hot chocolate and and Christmas cookies styled to appear as your favorite CrossFit Boston Coach.
Good, enjoy it.
I just read a blog by a very well respected and very well intentioned fitness expert who was equating the individuals lack of ability to maintain their six pack over the holidays to a lack of self-value.
CrossFit, health and fitness is a big part of our world but so are our families, friends and traditions. So over the next couple of weeks don’t go out of your way to drink a whole gallon of egg nog in one sitting but let yourself feel okay about knocking back some holiday favorites with your favorite people. The grind will be back soon enough and so will your beach body.