08 Jul 2014
I would like to introduce Jen Burtt to our coaching ranks. Jen is a new Apprentice Coach here at CrossFit Boston. She has a ton of experience in coaching as she has been in the field for some time now. She holds a CF-L1 certificate as well as specialty certificates in CrossFit Mobility and CrossFit Endurance/Running. In 2011 she graduated from the National Personal Training Institute.
Here is Jen’s Story.
Athletics has played a significant role throughout my life. As a 3-sport Varsity athlete, I was able to demonstrate leadership ability as Captain of my high school field hockey, basketball and softball teams. I received the “Contributed Most to Athletics Award” my senior year, 2004. I played ASA softball for 7 consecutive seasons and as Captain my team qualified and competed in National Championship tournaments in Atlanta, GA (1999) and Midland, TX (2002).
I thrive on pushing myself to achieve my personal best, which is what I encourage those around me to do every day. I’ve competed in two CrossFit competitions: the first was in June 2011 in the scaled division, placing 20th out of 59 women; the second was in September, 2012, where I placed 36th out of 100 in the RX women division in The Garage Games at CFNE. I plan to continue competing.
Prior to joining the CrossFit family, I worked in the cosmetology profession for 5 years as a Board Certified Hair Stylist and Nail Technician in the State of MA. In July of 2010, I experienced a life-changing event. I was a passenger in a multi-rollover auto accident in which I sustained life-threatening injuries. Through the grace of God, I survived. My faith and willingness to overcome the mental and physical obstacles that I suffered gave me the drive and determination I needed to recover. After months of rehabilitation and physical therapy, I joined CrossFit. It is through CrossFit that I was able to regain my core and full-body strength as well as my athleticism.
When asked about the accident I always have to pause so that those asking will understand my response. To make a long story short, I am blessed. I was saved by God and by all of the wonderful people who kept me alive in my most delicate hours. I was told so many times by my family, friends and doctor the details surrounding my accident and recovery; yet, I have no actual memory of any of it. All I have are the scars on my body and the ever-lasting effects of a traumatic brain injury. It’s strange because I don’t feel like it even happened to me but the evidence is there. That’s how I know I was blessed, because now I am physically, mentally and spiritually stronger than before. I took every opportunity I had to gain the strength I needed to become who I am today and what I am meant to be. My mother and father could tell stories of my recovery – how from the moment I was awake and aware of my situation that I was driven more than ever to recover, how I listened to my doctors’ advice but listened to my body more.
While in the midst of my recovery I decided I no longer wanted to be a hairstylist. I always had a passion for physical fitness so naturally it seemed to be the best path to follow. I became re-energized about my future and made the decision to become a personal trainer. I have more passion for this career because I feel like my personal experience inspires others to be better, to be healthier and to appreciate life.
After a whirlwind of battles, I’m on the journey to travel again, to pick my spirit back up, to work hard every day and to not worry about tomorrow. I’m seeking positive thoughts, positive people and a place to go that I can call home, the CrossFit community. I love what I do so for all the love that I have I give all that I can and then some.
I am where I am today because I knew that the only way I could take back my life was to focus on improving the quality of my life. After being in a wheelchair, not being able to walk, I made the decision to get up and put my feet on the floor. I made myself walk, run, sprint harder and further. Now I am stronger and wiser than I ever was before. This accident was life changing, because if not for it I would not have had the courage to follow my heart. I can tell you this: it was not easy and it was heart breaking at some points but what doesn’t kill you makes you stronger!
I can honestly say now that not working or training consistently in a CrossFit gym recently has changed the quality of my life. With that being said, I am very happy with the steps I have taken to be where I am right now. I know that getting my feet back into the CrossFit community will help my overall happiness and sanity. It balances my inner strength mentally, soulfully and physically. I do live my life through my heart and soul. I live for the best for all, for everyone, not just myself. It makes me happy to give the joy that I have and feel everyday. I give my entire heart to what I really want. Whether it is a competitive time for Fran, or building strength for a Clean & Jerk or a Power Snatch; whatever it is my heart thrives for, I just give it all I have and I will achieve it. It might not happen tomorrow, next week or maybe next month but it will happen. What you give is what you get.
That is how I live and that is what I give. I believe within and know that this community will never leave us stranded. It is a strong, powerful, and passionate family.
I never want to be satisfied with my achievements. I never want my family, friends or the CrossFit community to be satisfied either.
30 Jun 2014
“It’s how you handle adversity, not how it affects you. The main thing is never quit, never quit, never quit.”– William J. Clinton
Ricky “501” never quit this morning while attacking 80# DB snatches and 30″ box jumps
LAST CALL FOR SHORTS!
Tomorrow morning I am submitting the Pre-Order for CFB board shorts from Via Privé/VPX. If you want to try on a pair at the front desk you may do so, be sure to put your size on the sheet with the shorts.
25 Jun 2014
I’m reposting the link for tryouts just in case anyone missed last weeks announcement. The RRT is a 6 week term, rowing in 8’s on the water at CRI every Tuesday and Thursday morning at 5:30am starting Tuesday, July 22nd. If you’d like to join the team tryouts will be Thursday, July 17th at 5:30am @CRI. Please sign up below.
Tryouts: Thursday, July 17th @5:30am @CRI
Tryouts Based on your Knowledge of the Following… RRT KSA’s
If you’d like to setup a free consultation with me to go over the KSA’s at CRI please shoot me an email at [email protected]
Have you met Dock?
Dock is a new member that just graduated with Fight Gone Bad! Keep an eye out for him and be sure to welcome him to the crew!
(RRT = 6 week term rowing in 8’s on the water at CRI every Tuesday and Thursday morning at 5:30am starting Tuesday, July 22nd)
Tryouts: Thursday, July 17th @5:30am @CRI
Tryouts Based on your Knowledge of the Following…
If you would like to learn these KSA’s and prepare for Tryouts please setup a 20min session with Coach Pat to review what you need to know and work on. Your first 20min session is free and will be on the Dock Box at CRI. Just email Coach Pat to setup a time – [email protected]
Renegade Rowing Team Required KSA’s (Knowledge, Skills, and Ability):
- How to carry and setup equipment.
- Port, Starboard, Bow, Stern
- Port Oar
- Starboard Oar
- Oar Collar
- Teamwork, Following, Rhythm
Stroke Cycle Positions:
- Arms Away
- Bodies Over
- 1/2 Slide
- 3/4 Slide
- Feeling Drill
- Chop Drill
- Release/Catch Placement Drill
- Pause Drill (Single, Double, Tripple Pause)
- Reverse Pic Drill (Focused on Connection)
- Pic Drill (Focused on Swing and Body Preparation)
- Squared and Buried
- Check it Hard and Hold Water
- 1/2 Square @ 1/2 Slide
- Full Square @ 3/4 Slide
Hey All! It’s Hump Day and I was pleasantly surprised with 17 of you in the 6am class. The energy was high and fun while hitting the WOD. The rest of the day will have to step it up to keep pace!
We have received the new shipment of CrossFit Boston Bumper Stickers. Grab yours at the front desk and show your pride for CFB! Don’t have a car? Throw it on your laptop.
CROSSFIT BOSTON SHORTS
After trying multiple shorts from different manufacturers, I have finally found a pair of shorts that feel great and are functional for CrossFit. You may have seen me in the Via Privé VPX black board shorts. I have been testing them, trying to destroy them for a couple of weeks now. They fit great and don’t bunch up at the waistband or ride up as I squat or perform any other activities. They are super light and dry very quickly post WOD or if you want to jump in a pool (yes, I have tried them in a pool too!).
We are going to take some pre-orders for next Wednesday. I have a S, M, L, and XL available behind the desk to try on. If you are interested, try on a pair and you can fill out the information on the order form at the front desk. The layout will be a small CFB Sign Logo on the left leg towards the bottom, subtle and classic. The shorts will retail at $65.
After having numerous conversations with different members after Regionals, we are going to be launching a revamped Competitor Program. I am bringing in Coach Kevin O’Malley of CrossFit Vagabond, Easton MA to design and oversee the program. Kevin has a ton of experience as both a Regional Level Competitor and coach of CrossFit Athletes up to the Games Level.
The first step will be to contact me. I will forward you the initial testing sheet that needs to be completed so that I can pass it along to Kevin. He will then begin putting together the plan. Don’t worry if the entire sheet is not filled out. If you know some of the outputs based on recent trainings then you can use those benchmarks.
I want to make this available for anyone that is interested in pursuing CrossFit as a Sport and is interested in competing locally, regionally, and nationally. The day to day specifics will depend on the number of people that jump on in. There will be at least 1 if not 2 days per week that we will meet as a group to train and get feedback from coaching. The rest of the time it will be the responsibility of the group to coordinate with each other and complete the programming.
The program will be $49/month. The fees include: programming, coached classes, check in with myself and Kevin, and continual tweaking based on progressions.
Email Neal if you have any questions or to request the form and get started!
11 Jun 2014
Here’s the RRT on Monday finding some rhythm in the Quad…
Do you have what it takes to Race?
Have you ever seen an eight racing at top speed? Are you interested in experiencing that for yourself? Can you follow? Can you push yourself? Can you push others? Do you have discipline? Will you work hard and find a way to push on even when pain and that little voice inside your head tells you to stop?
Then you should tryout for the Renegade Rowing Team.
We’ll be training twice a week starting mid July and racing in September. More details are on their way.
Comment if you’re ready! Tryouts in July!
14 May 2014
Way to attack every WOD this week. Everyone has been pushing hard to make themselves better before, during, and after class. It’s amazing to watch. Keep it up!
Here is another opportunity to make yourself better. The CFB Yoga Class will help you recover from this hard week of training and prepare you for next week. It will take place on Sunday morning at 8:30am. Please arrive a little early to be ready to start right at 8:30am. In order to participate, all you have to do is sign up below. Right now we have two people signed up and we need at least six people to make it a go, so please sign up as soon as you can. If you have any questions please shoot me an email – [email protected]
09 May 2014
Yeah! It’s Friday baby and that means it’s time to FIRE IT UP! FIRE IT UP! The week has been fun and different. All week has been training for todays testing day. Yesterday was a bit of a sampler with the 1k row and many crushed it! I have enjoyed seeing you all respond to the slightly different programming and being open to going after it.
What has been your favorite part of the week? What did you enjoy the least? Please give your feedback in comments. In fact, as a challenge, I would appreciate if you began commenting daily on your results in the comments section of the blog. We will be looking each day for your results and feedback on the WOD. Your participation will provide great insight.
ODDS & ENDS
- No 8am Track Practice this week – Coach Voci is away this weekend and there is quite a bit going on inside the gym. It will resume next weekend weather permitting.
- The Strength Challenge begins and Hydrostatic Weighing is this weekend. The CrossFit Total is being programmed for the entire gym whether you are participating in the challenge or not. Expect to be in the gym for 1.25 to 1.5 hours as the Total always is a bit longer. Classes will start on the hour. The back squat and press will be completed within the hour and then members will move to the platforms to complete the deadlift.
- CustomFit Meals – I would like some feedback from those that have ordered. Either drop me a line or just post to comments.
- If you signed up for the Challenge or for Hydrostatic Weighing. You will receive and email to remind you of your scheduled time. Please be on time.
WHAT’S ON TAP
This week we are continuing with classic CrossFit programming. Monday and Tuesday are particularly challenging in that they are back to back. Be sure that you are doing what is necessary to recover from Monday to Tuesday if you are training back to back days.
1. Pull-ups – 5 x max. Strict-Kipping-Strict-Kipping-Strict.
2. Complete the following circuit 5 times. It contains three elements and is a powerful whole body workout. Each element is 45 seconds with a 15 second rotation (not one second more or you start over).
Wall Ball, 20#/14# to a 10’/9′ target (reps)
Hollow Rock (reps)
Sumo Deadlift High Pull, 75#/55# (reps)
1. Powerclean 10-10-10
Rest 5-10 minutes
2. AMRAP 20
10 Thrusters off 10″ box with dumbbells totaling 30% of your weight
15 Back extensions
1. Wall-Ball – 20#/14# to a 10’/9′ target
30 seconds – max reps
Rest 30 seconds
60 seconds – max reps
Rest 60 seconds
90 seconds – max reps
Rest 90 seconds
120 seconds – max reps
Rest 120 seconds
Beat 15 throws in 30s, 30 in 60s, 40 in 90s, and 50 in 120s Total exercise 8 minutes.
Submit total throws for all efforts and bodyweight.
2. AMRAP 20
Lunge ten steps each leg, alternating
Clean & Jerk, 50% bodyweight X 10 reps
1. Bike/Row – 3 x 2 minute max effort (calories)
Rest 5 minutes between efforts.
2. 4 rounds for time of:
15 GHD sit ups
5 Handstand push-ups
10 Back Squats @ 2/3 of bodyweight
Bar for Back squats must be taken from the ground each rep.
1. Push Press – 8-6-4
2. AMRAP 15
3 L-sit pull-ups
1 minute max double unders
Post rounds completed and total double unders completed.
1. Deadlift 3-2-1-2-3
2. 3 Rounds for time
15 Toe2Bar (strict and slow)
20 Med ball cleans, 20#/14#
That’s right, it’s finally warm and nice outside and we’re doing an all out 1k row in the gym! So, what are you going to do in preparation and during the 1k to get through it and back outside? Here is a solid warmup and 3 skills to get you ready and give you something to focus on when that voice inside your head tries to tell you to stop.
Renegade Rowing Club Warmup:
1min – 1/2 Legs Only
1min – Full Legs Only
1min – Legs and Body Only
1min – Full Strokes
1min – Pause @1/2 Slide Every Stroke
5min – 10 Strokes On/ 10 Strokes Off, 15 On/15 Off, 20 On/20 Off
Performing an appropriate warmup for the workout that is set out each day can make or break a performance. Above 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 posture, control, and connection. 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?
Posture, Control, Connection … Get Some!
- Posture – When dealing with posture we’re looking for the torso to be stacked and strong at all times, whether you’re in the lay back or swinging forward to prepare for the next catch.
- Control – When talking about control we are looking at the smoothness of the recovery and how the seat moves toward the catch. Does it rush forward for the next stroke? Is there control in the last few inches of the slide to change direction without pushing the boat backwards? I like to think of control as an ability to stop at any point in time and be in a strong position.
- Connection – Last and most important, connection! Is the seat and handle connected and moving together into and out of the catch as if connected by a strap? If you can focus on keeping your hips and hands connected as you apply pressure to the footboards you’ll be able to find suspension and become weightless on your seat. If you want to save some energy and be more efficient during your rowing wods, connection is where it’s at.
If you have any questions or are looking for some more tips checkout renegaderowing.com.
Also, be sure to sign up for the CFB Yoga Launch on Sunday, May 18th at 8:30am! – Sign Up Here (link to CFB Google Form)