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Hey CFB!  Who’s ready for Turkey?

Epic Wednesday Night at CFB!

Epic Wednesday Night at CFB!

Thanksgiving is my favorite time of year and I can’t wait for next week.  Be sure to check below for the holiday schedule!  Congrats to all of those athletes who PR’ed this week.  I hope you all enjoyed attacking your 1RM Power Clean, 1RM Shoulder Press, “Cindy” and “Mary”.  We’ve had some epic days in the gym with classes packed and everyone throwing down.  The Olympic Lifting, Strength, and Rowing Programs have been blowing up and it’s awesome to see everyone working so hard to reach their goals.  Bring your “A” game for this weekend and next week leading up to Thanksgiving.  I’ve got some fun in store!

Mobility Awesomeness w/ Coach Jen!

Don’t forget to drop in and get your stretch on with Coach Jen every Wednesday evening at 7:30pm and Saturday morning at 8:00am!  If you are tight, run down from a solid week of training, or in need of some good breathing, get there!  Do it. Do it.

Renegade Rowing League 1 – Saturday at 8am!

If you’d like to retest your 2k and race head to head with members of the Renegade Rowing Club and other gyms in the area, sign up on the whiteboard and come ready to race!  Here is some more info on the event.

Holiday Party – December 6th from 6pm to 9pm at Daedalus in Harvard Square

Bring a friend and have some fun!  We’ll all be there!  Get pumped!

CFB T-Shirt Contest! Help us Vote for our next T-Shirt!

Click Here to checkout the designs and submit your vote!

CFB Thanksgiving Schedule:

Thanksgiving is next week and it’s a wonderful opportunity to spend with your friends and families. The staff here at CFB is going to take a couple of days off as well.
 
The schedule changes are as follows:
  1. No 8AM Master’s Classes next week
  2. Wednesday 11/26 
    1. 6am7am12pm classes (NO OPEN GYM BETWEEN MORNING AND NOON CLASS)
    2. No evening classes
  3. Thursday 11/27 – CLOSED
  4. Friday 11/28 – TurkeyWOD 10am – 12pm
  5. Saturday – 10am ONLY
  6. Sunday – 9:30am

Here is the programming for the week!  Have fun and go hard!

11/22

Complete For Time …

250m Row

25 KB Goblet Squats (1.5/1)

500m Row

50 KB Swings

750m Row

75 Double Unders

500m Row

50 KB Swings

250m Row

25 KB Goblet Squats

 

11/23

Teams of 2

One person working at a time.

Complete For Time …

30 Clean and Jerks (135/95)

60 KB Swings (1.5/1)

90 Wall Balls (20/15)

120 Double Unders

1mile Run

 

11/24

1a. Fish Game x2

1b. 20 Reverse Lunges x2

1c. 10 Push Ups x2

 2. 4RFT

250m Row

10 Bench Press @65%

5 Pistols Each Leg

 3. Gymnastic Skills:

10min Handstand Practice Balancing Without Wall/Assistance

 

11/25

1. Back Squat

5 reps @ 75%

Kipping pull-ups 10.10.10, rest 3 minutes

3 reps @ 85%

Kipping pull-ups, 10.10.10, rest 3 minutes

1+ reps @ 95%

Kipping pull-ups 10.10.10

 2. AMRAP6 (For Reps)

9 Air Squats

6 Push Press (85/55)

Max Free Handstand Hold*

*Every second spent in a free handstand or handstand off the wall counts as one rep

 

11/26

PR Wednesday

1. Deadlift

3×10 @50%

Touch and Go

Bar Speed on Drive

2. “Helen”

For time:


3 Rounds

400m Run

21 KB Swings

12 Pull Ups

 

11/27

Home WOD

Compete For Time w/ Family and Friends…

“The Gobble Gauntlet”

800m Run

50 Sit Ups

800m Run

40 Air Squats

800m Run

30 Burpees

800m Run

20 Push Ups

800m Run

10 Split Squat Jumps

 

11/28

Home WOD

1. Run 1 Mile

 2. EMOM10

5 Push Ups

5 Jump Squats

5 V-Ups

Alex ringing the bell with his tickets after a 2k PR on Wednesday!

Alex ringing the bell with his tickets after a 2k PR on Wednesday!

How’s it going CFB!  Who’s ready for the weekend?  Let’s Fire it Up!!!

It’s been another solid week of training and congrats to those that PR’ed their 2k on Wednesday.  How was that Usher concert?  I hear Neal was giving out tickets to those Athletes that were really getting after it.

2 quick announcements, mobility and rowing!

1. Coach Jen has decided to offer her mobility class on Saturday mornings at 8am from now on!  If you’re banged up from getting after it this week be sure to get to her class at 8am and work out those kinks.

2. If you’d like to retest your 2k and try to better your performance throughout the winter, consider signing up and competing in the Renegade Rowing League!  The first race is next Saturday, November 22nd at 8am.  We’ll hook up 10 Ergs to a computer and projector and you can race head to head with the people next to you.  It’s a great way to stay motivated in your training and continually gauge your fitness throughout the Winter.  We’ll be hosting a 2k race like this every month.  Check out more info here and sign up on the Whiteboard!

Ok, now it’s time.  What’s in store for next week?  Before you take a look, I’d like you to think about the word POWER.  What does it mean?  How is it defined?  What variables are involved?  What does it look like?  Last week we saw power snatches at %60 of your 1Rm.  That is light for many people in the gym and it sounds like some of you felt you needed to go heavier.  This week you’ll have an opportunity to find a heavy power snatch, but then you’ll be asked to take some weight off and work at 80% of that weight.  One reason I’ve programmed the power snatches at 60% last week and %80 this week is to help you find more POWER!  (envision Neal doing an Arnold impression – We Need More Power!)  Power = Force x Distance / Time.  By fixing the Force and the Distance in the programming, I’m asking you to move the bar faster.  Get more Speed.  Be sharper in your movement.  Have a better setup.  Keep the bar in a straighter path.  Stick that landing deliberately with some gusto.  Leave no doubt to your coaches that you own the movement and are moving that bar as fast as humanly possible through the middle.  Alright, enough of that for now.  Move the bar faster and get after it!  Here’s the programming for the week.  Have Fun and Attack It!

11/15

1. Thruster

15min to find Heavy 3

 2. AMRAP15

50m Crab Walk

10 K2E

5 KB Snatch Each Arm (1.5/1)

5 Pistols Each Leg (Alternating)

*Rx+ (Pistol w/ KB)

*Scaling (Single Arm KB Swing, Reverse Lunge w/ KB)

 

11/16

Partner “Regatta Gone Mad”

(1 Person works at a time)

(Split up work as you see fit)

Complete For Time …

75 Deadlifts (95/65 lbs)

2k Row

50 Power Cleans (95/65 lbs)

2k Row

75 Push Ups

 

11/17

1. Power Clean

Work up to a 1 RM

 2. EMOM8

2 Power Cleans @80% (Touch and Go)

4 Barbell Roll Outs from Knees

*If you miss a round, complete 5 Burpees and rest until next round

 

11/18

1. 6RFT

8 Overhead Squats (95/65)

4 OH Walking Lunges (95/65)

200m Run

 2. 20 Strict Toes-2-Bar

*Every time you drop off the bar do 20 Double Unders

 

11/19

PR Wednesday

1. 12min to find 1RM Shoulder Press

 2. “Cindy“


AMRAP20

5 Pull-ups


10 Push-ups


15 Squats

OR

Mary“


AMRAP20

5 Handstand Push-ups


10 One legged squats, alternating


15 Pull-ups

 

11/20

1. 5 Sets to work up to something heavy of …

1a. 3 Power Snatch, 1:30 Rest

1b. 3 Thrusters @same weight, 1:30 Rest

2. AMRAP3

3 Power Snatch @80% of above weight

3 Push Ups

2min Rest 

AMRAP3

3 Thrusters

3 Pull Ups

2min Rest

AMRAP3

3 Power Snatch

3 Burpees Over The Bar

2min Rest

AMRAP3

3 Thrusters

3 Pull Ups

 

11/21

1. Push Press

5 reps @ 75%

1.1.1 strict muscle-ups, rest 1:00

3 reps @ 85%

1.1.1 strict muscle-ups, rest 1:00

1+ reps @ 95%

1.1.1 strict muscle-ups

2. 6RFT

6 Push Press @75%

200m Run

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Howdy CFB!

Ricky and John getting after the 10RM Overhead Squat on Thursday!

Ricky and John getting after the 10RM Overhead Squat on Thursday!

Welcome to Friday!  Let’s Fire It Up!

Congrats on an epic first week of November.  I’ve seen you all getting after it and crushing everything from Handstands and Pistols, to Growling Bear Crawls, to Overhead Squats.  Thanks for your continued hard work and feedback on the programming.  I know the 7am class especially liked those Plate Burpees yesterday!  At noon we named our plates the likes of “My Lil’ Punkin” and “Bertha”.  I heard 7am had some other good names ;-)  Keep up the fun and hard work!

Also, Congrats to all those that PR’ed on Wednesday with “Helen” and the Jerk.  This week we have some more solid work lined up.  On Wednesday we will be testing our Front Squat and 2k Row.  Bring your A Game and dig deep for some new PR’s!

Mobility tomorrow at 8am!

Coach Jen is going to be offering her Yoga/Mobility Class tomorrow (Saturday) morning at 8am for anyone interested in getting loose and having fun.  If you had trouble with those Overhead Squats or have any nagging tweaks you should definitely go.  She will change your life!

Indian Food Sunday at 11am!

Raegan hit a solid PR of 133# in her Jerk on Wednesday!

Raegan hit a solid PR of 133# in her Jerk on Wednesday!

A group of our crew is going to get together at the gym on Sunday morning at 11am and then carpool to one of Vijay’s favorite Indian Food Restaurants .  It’s sure to be a deliciously good time, so anyone looking for a solid Sunday should hit up the 9:30 Class and then plan on heading out with everyone to get some food.  If you have any questions get in touch with Coach Mickey or Vijay.

That’s all I’ve got for now, so here is what we have planned for the coming week!

11/8

1. Shoulder Press

5 reps @ 75%

3.3.3.3.3 Strict pull-ups, rest 2 minutes

3 reps @ 85%

2.2.2.2.2 Strict pull-ups (ahap), rest 2 minutes

1+ reps @ 95%

3.3.3.3.3 Strict pull-ups (ahap)

 2. 21-15-9

Wall Ball Shots (20/15)

200m Run

 

11/9 (Teams of 3)

1.“The Rowing Farmers”

3 RFT (Everyone Rows Once)

1k Row

500m Farmer Carry (Average Body Weight of Team)

*Split up weight however you want between the two farmers

**Farmer’s Carry while third partner rows

2. Max Plank Hold – Best Combined Time Wins

 

11/10

1. EMOM12

4 Push Ups

2 Snatch @70%

 

2. 20 Strict Toes-2-Bar

*Every time you drop off the bar run 200m

 

11/11

1. AMRAP5

21-15-9

Abmat Sit Ups

Push Press (95/65)

5min Rest – Walk 500m

 2. Complete For Time … (10min Cap)

10 Strict Pull Ups

500m Run, 50 Double Unders

400m Run, 40 Double Unders

200m Run, 20 Double Unders

10 Kipping Pull Ups

5min Rest – Walk 500m

 3. AMRAP5

9-15-21

Push Press (95/65)

Air Squats

 

11/12

PR Wednesday

1. Front Squat

5 reps @ 75%

Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes

3 reps @ 85%

Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes

1+ reps @ 95%

Ring Push-ups, 6-12 reps @ a 31×2 tempo, rest 3 minutes

 2. Row 2k

 

11/13

1. Bench Press

5 reps @ 75%

3.3.3 Skin the cats, rest 3 minutes

3 reps @ 85%

3.3.3 Skin the cats, rest 3 minutes

1+ reps @ 95%

3.3.3 Skin the cats

 2. Complete For Time … (7min Cap)

10-9-8-7-6-5-4-3-2-1

Box Jump (24/20)

1-2-3-4-5-6-7-8-9-10

Burpee

 

11/14

1. 4RFT

400m Run

30 Wall Balls (20/15)

20 Double Unders

10 Deadlifts (275/185)

 2. Max Handstand Hold (Free Handstand or Feet Off Wall)

3 Attempts

 

Let me know if you have any questions and get Fired Up for the second week of November!

Happy Halloween CFB!

Who's going to make it tonight?  What/Who will Coach Mickey be dressed as?

Who’s going to make it tonight? What/Who will Coach Mickey be dressed as?

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!

RSVP for Halloween @CFB Here

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.

Do you need work on your Hollow Body?

Do you need work on your Hollow Body?

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 …

11/1

“Pat’s Partner Stadium”

Partners Alternate

1 Section + 3 Push ups

 

11/2

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)

Pull Ups

Burpees

 

11/3

1a. Wall Climb to 20sec Handstand Hold x4

1b. 4 Pistols Each Leg (scale by standing on Box) x4

2. 15-12-9-6-3

Back Squats (155/105)

Barbell Roll Outs from Knees

10 Double Unders*

*Add 10 Double Unders after each round

 

11/4

1. Deadlift

3 reps @ 70%

2.2.2.2.2 Strict Handstand Push-ups, rest 3:00

3 reps @ 80%

2.2.2.2.2 Strict Handstand Push-ups, rest 3:00

3+ reps @ 90%

2.2.2.2.2 Strict Handstand Push-ups

 2. AMRAP5

5 Strict T2B

50m Bear Crawl

5 Ball Slams

 

11/5

PR Wednesday

1. 1RM Jerk – 15min

2. “Helen”

3RFT

400m Run

21 KB Swings (1.5/1)

12 Pull Ups

 

11/6

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

 

11/7

1. EMOM7

3 Hang Squat Clean @70%

3 Push Ups

5min Rest

2. EMOM10

3 Power Clean @60%

5 Hollow Rocks (Scale w/ 10” Hollow Hold)

 

You know what to do CFB….

Fire it Up! It’s Friday!

Row Strong Renegade RowingCongratulations to Drew Tennant for placing second at the 50th HOCR!

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!

Have  a solid Thursday and a great weekend!B0VXLQ8CcAAXmNm.jpg-large

photo 1.PNGCongratulations 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!

 

BC Men Spinning at the Canoe Kayak Dock - close to the finish line of the HOCR

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!

Bob and Coach Pat at CRASH-B 2014If 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?

Box Squats w/ BC Men's Rowing

Box Squats w/ BC Men’s Rowing

If you’re lucky enough to do this please share your thoughts, where you were, and what you saw!

06 Oct 2014

What Are You Waiting For?

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Do you recognize yourself as any of these????

REGISTER HERE!

03 Oct 2014

100314 – Fire It Up Friday!

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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.

Gabby blasting out some thrusters post tabata squats.

Gabby blasting out some thrusters post tabata squats.

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:

Great extension on the snatch!

Great extension on the snatch!

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. 

The reason I keep Crossfitting is because I am a weekend warrior. I’ve been a lifelong athlete and like to dip my toe into a bunch of different sports – skiing, swimming, windsurfing, lacrosse and running. Crossfit keeps me fit, fast and strong and allows me to meet and hang out with great people. 

PROGRAMMING – WHAT’S ON TAP

Sunday 10/5

Complete with a partner for time, work can be split however the team prefers:

 

800m run
50 Back squats, 45/35
1000m row
50 STO, 45/35
300 Double Unders
50 Pull-ups
50 Burpees
50 GH Sit-ups

 

then both team members must run another 800m.

 

Monday 10/6

1. Deadlift
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

Tuesday 10/7

Warm-up: 2k row

1. Row – 10 x 200m @ 85%, rest 1:00 between

2. AMRAP 8
15 KTE
15 Front Squat, 95/65

Wednesday 10/8

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
30 Snatches

Thursday 10/9

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)
10 Burpees
3 Split Jerks @ 60% of best clean and jerk

Friday 10/10

1a. 5 Skin the cats x 3 sets
1b. 3 rope climbs x 3 sets, rest 2:00

2. Complete 6 rounds for time
12 Pull-ups
200m run

Saturday 10/11

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!

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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

CrossFit 617

CrossFit Medusa

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]

 

THANK YOU!

 


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