16 Jan 2014
There have been some questions posed as whether members are supposed to register under CrossFit Boston or CrossFit Boston Iron & Grit. All peeps should register under CrossFit Boston to avoid confusion and your score not being applied to the TEAM.
14 Jan 2014
Hey CFB! Are you ready for a great week of clean eating, dirty training and Not Your Average Joes Team Throw Down?
We are! The points on the board for the Transformation Challenge are starting to come in. If you haven’t gotten them in to me please do so by Wednesday. Lynn Marshall, Kathy Materazzo and myself are all fighting for last place…it’s fierce! The rest of you are rocking it out…keep up the great work. Love all the recipes on the Transformation Challenge page. If you need extra help with nutrition be sure to reach out to Alex Black.
Here are the Teams competing at North Shore CrossFit on Saturday:
Biscuits & Gravy:
Nick, Evan, Lynn and Ms. Congeniality
Mickey, Ali, Jodie and Pat
Snatchues of Liberty:
G2, Cori, Kristin, Dennis
My Biceps Need Bread:
Tito, Adam, Carla, Katie
Drop, Pop ‘N Lock:
Jason W., Kiel, Sophie, Shannon
Shakin’ Not Stirred:
Omri, Sharon, Nigel, Ashley
Snatch Me If You Can:
Chrissy, Kari, David Y., John Z.
CFB Badass Consortium:
Pat L, Alex B., Jason, Rachel
There will be car pools leaving from the box Saturday morning around 8:30. Check in with your team about rides and let me know if you need one. Also, the WODs were posted, look them over and ask a coach for help if you need to figure out a strategy. We are here to help!
I also hear that some teams are coming up with some outrageous outfits….can’t wait!
13 Jan 2014
The WODs have been announced!
Car pool will be from the gym. If you need a ride let Tina or G2 know. Details will be coming out tomorrow.
Here are the WODs and they don’t look pretty….
Not Your Average Joe’s Team Workouts
Overall Scoring will be placement based. 1st = 1pt, 2nd=2pts, etc. Lowest combined points will determine final placement.
10am – Briefing
10:30 Start Time
Workout 1&2 (10 Minute Time Cap)
Athletes must stay in order on the rower.
Both Workouts are completed when the 2000m row is completed
While a team member is rowing the remaining 3 members will alternate on thrusters
Max combined reps thrusters will count as a 2nd workout score
Any order on the thrusters
Must squat below parallel or to a ball if having form problems.
Finish in lockout position overhead
Workout 3 (10 Minute Time Limit)
Combined 2 Rep Max Efforts
All Team members must complete 5 burpees before every attempt on the barbell
Team mates must lift in order
The team member must announce the weight they are attempting
Each team will have a mens and womens bar
Each team will have 4-45’s, 2-25’s, 2-15’s, 2-10’s, 2-5’s and 2-2.5’s
Two Team members need to Snatch
Two Team members need to C&J (announced before start)
Score is all 4 team members combined heaviest doubles
C&J- Weight must touch shoulders durning movement
Snatch – Ground to Overhead and come to a final lockout position.
Team Sprint Relay (Heats every 5 Minutes)
4 sprints each / 50 yard sprint relay
Each team will have one baton
Baton needs to be passed to next team member to complete their leg of the relay
Athletes must stay behind the start line to receive the baton handoff
Athletes must cross the turn around line with both hands and feet
If the line is not crossed athlete must return to the line and cross it to continue
AMRAP 6 In Relay
10 KB Swings
10 Box jumps
Each Team Member completes 10 reps each of an exercise one at a time before moving on to the next exercise. Repeat rounds until time is up.
Pushups – full range / arms lock out at top/ chest to deck
KB Swings – Full lock out overhead/ arms straight/ press standards for lockout
Box Jumps – Full extension with control at top of box
Score is total reps completed
If you’re looking for a chance to compete over the next six weeks and gain those valuable 5 points for the transformation challenge, then look no further!
The Renegade Rowing League will be held at CrossFit Boston on Saturday, January 25th starting at 11am!
Checkout the video above and see if you can pick out members of CrossFit Boston competing last December. The RRL is a 2k race where everyone has their own virtual boat projected on the wall. All you have to do to compete is register online by Wednesday, January 22nd. Click here and register today!
06 Jan 2014
Now that the New Year is behind us AND winter storm “Hercules” has come and gone, we can finally settle in and get back to a normal schedule. A positive routine and good habits are what will lead to success in your fitness goals and beyond. When you first wake up, add 5 minutes of meditation to your morning. Find a comfortable place to sit (not slouching), close your eyes, then begin focusing on your breathing. Utiliize Coach Divine’s “Box Breathing” techniques from the SealFit Academy and the Unbeatable Mind Academy. Try to build up to 10-15 minutes a day and you will learn a new peacefulness and a renewed energy to tackle the day.
What’s On Tap
DB Squat cleans, 55/35
2a. Dips – 4×6 AHAP
2b. Bent over rows – 4×6 AHAP
3. Overhead tricep extensions – 2 x submax AHAP
“submax” means just shy of failure or that you could probably complete 1 or 2 more reps with good form
1. AMRAP 15
15 SDHP, 75#/55#
15 Box jumps, 24″/20″
15 GHD sit ups
2. Practice Handstand to forward rolls for 15 minutes
headstand to rolls
1. Jerk or Push Jerk – 15 minutes to work up to a max for the day
2. For time
10 Double unders
10 Back squat, 155#/105#
20 Double unders
10 Back squat, 155#/105#
30 Double unders
10 Back squat, 155#/105#
40 Double unders
10 Back squat, 155#/105#
1. 3 rounds for time
20 Alternating DB Snatch, 60#/40#
10 Pistols (5 each leg)
5 Handstand push ups
2a. Bench press – 5×3
2b. Hanging leg raises – 5×10
3. BB bicep curls – 3 x max reps with moderate weight
1. EMOM 20
2 TnGo Snatch (AHAP)
AbMat sit ups
04 Jan 2014
The Transformation Challenge is off to a great start. We are just finishing the last of the Hydrostatic Measurements which started at 7 a.m. It’s been a long and productive day of Testing on the WOD and Mobility. A huge thank you to Keith of FitnessWave!
We also want to thank our Challenge sponsors Bos Creek! Remember CrossFit Boston if you are in the challenge you have to sign up today to get started with 5 extra points towards your challenge. There is no purchase necessary but you do have to sign up with Bos Creek today. Below are instructions.
We are looking forward to helping you over the next 6 weeks make some changes to your lifestyle choices and seeing the great results!
- Sign Up!
- It’s Free AND You Receive a $20 Credit Towards your first order of Grass-Fed Beef, Chicken & Pork
- Earn Points Towards CFB Transformation Challenge
Send an email to: [email protected]
Subject Line: I’ll take the Bos Challenge
Body: CrossFit Boston
**The owner Greg is allowing CrossFit Boston members to forgo the video portion of this challenge unless you want to compete against athletes from other affiliates. When Bos Creek posts the WODs we will announce them and you will have an opportunity to complete each WOD and earn 5 points per WOD. It’s a WIN! WIN!
03 Jan 2014
CrossFit Boston will be reopening for evening classes. There will NOT be a 12pm class today. If you have to be outside, be safe.
02 Jan 2014
We will be closed for AM classes. The goal is to be open for the 12pm class. Keep your eye on the blog and FB page for updates.
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