31 Oct 2014
Happy Halloween CFB!
I hope you all are recovering well from a solid week of training. How are those hands and shoulders after “Eva’? Well done to everyone that attacked that. It’s not easy going in and looking at 5 rounds with times over 30min. Yesterday Neal spoke of Box Breathing and Feeding the Right Dog. Be sure to review that blog post and start incorporating deliberate, positive thoughts into your workouts, especially when they’re “Eva”.
Before we get into why I want you to keep practicing mental toughness and the upcoming workouts…
Halloween Potluck at CFB tonight at 7:30pm! Bring your favorite Halloween dish and costume. We’ll have music and good times and there are already 20 people who have RSVP’ed. Get excited and sign up below to let us know you’re coming!
Also, if you’re looking for more fun with CFB, this Sunday at 4pm we will be having “Afternoon Tea with Linda” and attacking the “Linda” WOD. I hear Coach Mickey will even have his favorite pot of tea brewing. Just show up ready for some fun and throw-down!
Ok, now to the future… What’s in store for the month of November? Why is Coach Pat writing the Fire It Up Friday blog?
Neal has given me the privilege to program for the best athletes in Boston. Yes that’s you CFB! I have put together some solid programming for the month of November with a good bit of challenge and mental toughness opportunities as well as a dash of fun. Of course I think it’s all fun and I hope you will too.
This month I want each of you to think about what you enjoy the most in a wod and what you enjoy the least. What are your goats? What are your weaknesses? How can you improve yourself even by 1% everyday this month? I challenge you all to commit to two days a week that include things you’re not good at. The only way we improve and get better is by deliberate practice and mental toughness. Attack the things you’re not good at two times every week and do it with positive thoughts and deliberate focus. If you accept this challenge I guarantee you will see some PR’s this month and feel much stronger as we head into the holidays.
Every Friday I will post the workouts for the next week. Please review them and be prepared not only for what’s in store, but whatever mother nature may be throwing our way. If we need to be outside and it’s raining or cold, we will be outside. Be prepared. Of course if it’s raining to hard or safety is an issue we will come up with an alternate plan, but be prepared to do quality work regardless.
Without further ado, the programming for next week …
“Pat’s Partner Stadium”
1 Section + 3 Push ups
4 Rounds For Total Reps w/ 1min Rest Between (Teams of 4, Rotate Each Round)
750m Row (Time Keeper for Each Round)
Box Jumps (24/20)
1a. Wall Climb to 20sec Handstand Hold x4
1b. 4 Pistols Each Leg (scale by standing on Box) x4
Back Squats (155/105)
Barbell Roll Outs from Knees
10 Double Unders*
*Add 10 Double Unders after each round
3 reps @ 70%
184.108.40.206.2 Strict Handstand Push-ups, rest 3:00
3 reps @ 80%
220.127.116.11.2 Strict Handstand Push-ups, rest 3:00
3+ reps @ 90%
18.104.22.168.2 Strict Handstand Push-ups
5 Strict T2B
50m Bear Crawl
5 Ball Slams
1. 1RM Jerk – 15min
21 KB Swings (1.5/1)
12 Pull Ups
1. 10RM OHS – 15min
2. Complete For Time …
500m Run w/ Plate (45/25)
18 Burpees to Plate
18 Box Jumps (20” Box + Plate)
18 Burpees to Plate
18 OH Walking Lunges w/ Plate
18 Burpees to Plate
18 Goblet Squats w/ Plate
18 Burpees to Plate
500m Run w/ Plate
3 Hang Squat Clean @70%
3 Push Ups
3 Power Clean @60%
5 Hollow Rocks (Scale w/ 10” Hollow Hold)
You know what to do CFB….
Fire it Up! It’s Friday!
Hope everyone had an awesome weekend enjoying some of the best rowing in the world at the 50th Anniversary of the Head of the Charles Regatta! Drew is a rower from Community Rowing who has been working with Renegade Rowing to get stronger and faster without overtraining. He raced in the Men’s Masters Single Event last weekend and took home some hardware while rowing less than 50k a week. He will be joining the Renegade Rowing Club this winter to help push everyone to improve their 2k and get pumped for CRASH-B’s – The World Indoor Rowing Championship.
The Renegade Rowing Club will hold coached practices on Tuesday mornings at 6am starting November 4th. There will also be practices on Wednesday nights at 6pm where I will participate and throw down with all of you. Get excited and let me know if you’re going to join us. Send me an email and signup in the gym!
Congratulations to Ashley S. for taking first in the 18th Annual RPS Power Challenge: Boston last weekend! Here is a video of her crushing her opening Deadlift at 330 lbs. She went 6 for 9 on all of her lifts with a total of 775. In the Back Squat she hit 275 and in the Bench she hit 170. After this weekends competition she is now in the top ten lifters on the RPS Leader Board. Well done committing to your training Ashley and keep up the awesome work! If you guys see her in the gym give her a pound!
For more information and results on the meet checkout revolutionpowerlifting.com
Renegade Rowing Breakfast – Sunday @10:30am!
If you’re interested in joining the Renegade Rowing Club this year we will be starting in a couple of weeks. Come by the gym this Sunday (10/19/14) at 10:30am to enjoy some coffee, bagels, and stories of years past. We will be getting everyone fired up about the upcoming Renegade Rowing League and training for the best 2,000m race of your life at the CRASH-B Indoor Rowing World Championship in February! Please send me an email – [email protected] – if you’re planning on stopping by or if you’d like to join us this year. After breakfast and the info session we will all be heading over to the Charles River to cheer on the crews racing in the Head of the Charles Regatta!
Hope to see you all Sunday!
08 Oct 2014
Hey CFB! Great work on those rowing intervals on Tuesday. Everyone really got after it and the form is definitely coming along. Keep it up! Speaking of rowing…
Life get’s crazy, especially this time of year as we gear up for fall parties and the holidays – CFB Halloween Party Anyone? In the Rowing World, the Head of the Charles is known to rowers as Rowing Christmas. Every year on the third weekend of October, rowers past and present gather to remember the good old days and push themselves to the limit against the best in the world. If you can get outside today, go for a walk along the Charles River. You will more than likely see other random people both tall and small looking at the bridges and turns scouting their line for race day. Keep an eye out for coaching launches filled with coxswains doing the same thing from the water. The biggest regatta in the world is just over a week away. Time to get excited!
If you’re interested in checking out the Head of the Charles next weekend, October 18-19, I’ll be cheering on our very own Bob E. around 9am on Saturday morning from the Western Ave. Bridge. He’ll be racing in a single for the first time and I can’t wait to see him get after it. On sunday you can also check out the Boston College Men’s Crew Team who I’ve been training with Renegade Rowing. Either way it should be an amazing weekend with lots of fun activities, so get outside and drink it in! Here’s a spectator’s guide if you’d like more info.
Never seen the Head of the Charles Regatta before? Try the following today! Take 15 minutes today to stop. Breathe. And go for a walk. Watch some rowing. How does the boat move in relation to the body? What part of the stroke does the boat move the fastest? How’s the form look compared to your erging on Tuesday?
If you’re lucky enough to do this please share your thoughts, where you were, and what you saw!
03 Oct 2014
FIRE IT UP!
It’s the first Friday of the month. Wednesday was a parade of bells ringing! Some great improvements in Tabata Squats. Even after hitting back squats prior. This is a pure increase in work capacity. Think about it, if last time you hit 8 reps across all eight intervals, you completed 64 reps. Up that mark to 12 reps each round, you have now completed 96 reps! A 50% improvement. This is exactly what Yeshil did! Great work! Gabby went from 16 reps in June to 18 reps on Wednesday. Thats 144 reps from 128 reps, a 12.5% improvement. Though this may seem small, it is really difficult to make double digit improvements once you are completing 15+ reps on Tabata squats. Pretty awesome.
BEAT THE STREETS
Just a reminder that tomorrow we are running the qualifying WODs for the Beat The Streets fundraiser with 3Point Foundation and Tina Ramos.
9am will be WOD #1
10am will be WOD #2
11am will be WOD #3
You can read more about the event here.
COACH TOMMY T!
If you have been attending my 5:30pm classes on Tuesdays and Thursdays you already know that Tom T has been assisting and leading portions of the training. Tom joined us from Trident CrossFit (awesome community/coaches/etc) where he assisted in coaching duties for a year there. After settling into Boston, he is now excited to get back in the mix and helping others reach their goals!
Here’s Tom’s bio:
I found Crossfit in the fall of 2011 at Crossfit Dewitt, in Syracuse, NY. I was looking to increase my overall fitness and wanted to drop some weight after jockeying a desk for a few years post college. My butt was immediately kicked and I was hooked. In 2012, I took a new job and moved to Alexandria, VA and was lucky enough to find Trident Crossfit. I was blown away at the coaches, community and the facilities there and as my fitness improved, I wanted to know more about Crossfit and fitness so I took my Level 1 at Trident. Chriss and Andrea Smith, the co-owners of Trident, approached me and asked if I was interested in interning at the gym. I never considered myself a coach, but accepted their offer to learn from the best coaches and most fun people I knew.
PROGRAMMING – WHAT’S ON TAP
Complete with a partner for time, work can be split however the team prefers:
50 Back squats, 45/35
50 STO, 45/35
300 Double Unders
50 GH Sit-ups
then both team members must run another 800m.
5 reps @ 65%, rest 1:00
Ring Dips (AHAP), 4-8, rest 1:00
5 reps @ 75%, rest 1:00
Ring Dips (AHAP), 4-8, rest 2:00
5+ reps @ 85%, rest 1:00
Ring Dips (AHAP), 4-8
2. 3 Rounds for time
20 OH walking lunges, 45/25
15 OH Squats, 135/95
20 Unbroken Double Unders
Warm-up: 2k row
1. Row – 10 x 200m @ 85%, rest 1:00 between
2. AMRAP 8
15 Front Squat, 95/65
1. Snatch – work up to a max single (17 minutes)
2. Complete for time
30 Snatches @ 50% of above
20 Push Jerk (same weight)
15 Burpee box jumps
20 Push Jerk
1. Push Press
5 reps @ 65%
Bent over barbell rows (strict – no momentum), 8-10 reps, rest 2:00
5 reps @ 75%
Bent over barbell rows (strict – no momentum), 8-10 reps, rest 2:00
5+ reps @ 85%
Bent over barbell rows (strict – no momentum), 8-10 reps
2. Every 2 minutes for 16 minutes perform (8 rounds)
3 Split Jerks @ 60% of best clean and jerk
1a. 5 Skin the cats x 3 sets
1b. 3 rope climbs x 3 sets, rest 2:00
2. Complete 6 rounds for time
1. Back squat – 3 x 10 reps @ 72%
2. AMRAP 15
100m Farmer Carry, 55/35 each hand
100m Front Rack carry, 55/35 each hand
100m Overhead carry, 55/35 each hand
20 Sep 2014
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
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]
03 Sep 2014
Coach Pat’s Pistol Program!
That’s right CFB! It’s September! One of my favorite months of the year. Students are back in town and everyone at the gym is looking forward to crushing some goats this fall. At least I hope you are!
Every Thursday this month I’ll be posting some extra programming for you to do before or after class to improve your pistol. As the weeks go by you’ll be able to progress through the program based on your ability in the pistol. Today’s programming is below. Give it a shot and let me know how it goes.
Set a clock for 20 minutes and work through all letters. After progressing through all letters, perform a pistol Test. How many pistols can you do? If you can do more than one, repeat all letters with more weight and a lower target. If you still can’t do a pistol, repeat all of the letters at level I. Continue this process until 20 minutes is up.
A. Over Head Squat w/ dowel or bar 3×5
B. Good Morning w/ Dowel 3×15
C. Hollow Body 3×10 3″ Hold
D. Seated Pistol on Bench 3×5
Next week I’ll reveal level two, so get after it today and be ready to work for Level 2 next week.
Post how many pistols you get today or where you’re at in regards to your pistol!
23 Jul 2014
Hey CFB! Hope you’re all getting pumped for the Throwdown tomorrow night. It’s been a solid week of training and it’ll be fun to see where everyone stands. Also, props to those who gave CrossFit Dodgeball a go on Monday. That was a lot of fun to coach. If you’d be interested in a CFB Dodgeball Tourney let me know. Just saying, could be epic! Hit us up with your thoughts in the comments or on FB.
This week it’s my pleasure to introduce you to one of our newest members, Lindsay! When you meet her for the first time be sure to introduce yourself and throw up a high five! Here’s a little bit about her to get the conversations started…
Who are you and what are you about?
Hi! I’m Lindsay. I am an ordained clergy in the christian tradition and an interfaith chaplain in higher education. I am passionate about interfaith dialogue, human rights, learning, and most importantly drinking red wine with girlfriends. I am married to an awesome man and have two very lively kiddos (ages 1 and 4) who have taught me more about myself and life than I’ve ever learned in a classroom.
Why did you join CrossFit Boston?
A girlfriend of mine who is in her forties and is in incredible shape challenged me to give CrossFit a try. She said after 3 months of CrossFit, I would never go back to a conventional gym. The future has yet to be told, but at this point, CrossFit has been a refreshing change!
What are some of your goals for this year?
I haven’t been consistently active for the past 5 years, so my primary goal is to be active! And my ultimate goal is to have sustained energy with my kiddos on the playground. Ironically, some days after training I have a hard time even picking up my kiddos! But overall, I can already feel a very positive difference.
What are you looking forward to once you graduate to group classes?
I’m terrified to join group classes! There are some crazy good athletes doing crazy amounts of pull ups in there. But in spite of that fear – I am most looking forward to the team atmosphere in the group classes. Not to mention that whoever picks the music at our gym actually did an entire class to musical theater… Love it! Who wouldn’t want to work out to that?!
The CrossFit Boston In-House Throwdown will be next Friday, July 25th at 6:30pm with food and beverages to follow. So the question is…. Are you ready to compete? Against yourself? Against others? Below are a couple of my thoughts on what it means to be an athlete, and even better, a firsthand athlete. Read through, reflect on your training and experience in the gym, and share what you think it means to be an athlete.
The Firsthand Athlete
A firsthand athlete has the competence and confidence to rely on personal experiences to prepare for, execute, and learn from a performance both as an individual and as part of a team. The in-house throwdown at CrossFit Boston is a unique opportunity to test your athleticism because there is no coach calling plays, talking you through the pre-comp warm-up, or cueing you on that one technical or tactical fix during the wod.
If you can’t make the throwdown because of vacation, you will still need to know what to do to keep up with your training. When an athlete is away on vacation there is no coach to walk them through a workout. When an athlete enters the arena on game-day or goes home for vacation it’s up to them to know what to do, what to think about, what to fix, and what to focus on. The firsthand athlete actively communicates with their body, teammates, and coaches to continually learn and work towards their goals.
The CrossFit Boston Athlete
One of my main goals as a coach at CrossFit Boston is to develop Firsthand Athletes. With a class full of Firsthand Athletes, who can work hard together and stay focused on what they must do as individuals to make the rest of the group better, the possibilities are endless.
Have a great Thursday, work hard this week, and see you at the Throwdown next week!