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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!

 

  1. 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.
  2. 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.
  3. 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.
Coach Pat at the Newport Navy Base Rowing Workshop last month.

Coach Pat at the Newport Navy Base Rowing Workshop last month.

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)

 

Hey CFB, here’s a little TBT for you!  Thanks for all of the responses and feedback last week.  We hear you and we’re making it happen!  

 

CFB Yoga is a Go!

 

Our very own Terese Holm, who has been certified to teach Yoga through Prana in Winchester, MA, will be leading us through an hour of awesomeness.  In order for this to be a regular thing we need at least six people to sign up, but based on responses from last weeks post we should have plenty of people in here breathing, stretching, and posing.  Here are the details and sign up links.  If you have any questions please let me know.  Checkout Terese’s description of the class and sign up below!

 

CFB Yoga – Launch Session!

Sunday, May 18th, 8:30am – 9:30am

Cost: $13

Sign Up Here (link to CFB Google Form)

 

CFB Yoga – June

4 Sessions – Sundays in June as follows

6/8, 6/15, 6/22, 6/29  — 8:30am – 9:30am

Cost: $52 (for all 4 sessions)

Sign Up Here (link to separate CFB Google Form)

 

Terese SetupCFB Yoga with Terese Holm

 

I have been practicing yoga for seven years.  Yoga has helped me in all of my physical endeavors.  I have a strong belief that yoga is beneficial to all walks of life.  Yoga can be used to lengthen and strengthen the muscles of the body, as well as create a mindfulness of how the body moves.  Through the yoga class we will focus on ways to maximize the body’s performance during a WOD, and speed recovery after a WOD.  It is through an organized series of poses we will work to recover from the previous week’s workouts, while also preparing the body for the week to come.   Through a focus of movement and breath we will work to become more conscious of the body’s abilities, which in turn will take full advantage of all our bodies have to offer when working with the movements we see every day at CrossFit Boston.  Terese Snatch

500m Row … that’s not that far…or is it?

 

Stan SnatchWell done on that rowing wod earlier this week.  With a ton of push ups and power cleans thrown in it’s amazing how challenging even 500m on the erg can get.  Everyone hit it hard and that solid work will definitely pay off.

 

I’ve been talking with a member who has been finishing up her yoga certification and we’d like to know if there is any interest in taking a yoga class either pre or post wod once a week.  Thoughts?

 

I personally love yoga for it’s focus on breathing and stretching while holding strong poses.  If you’d like to get in on some yoga with me once a week please shoot me an email or comment below with your interest.  If we can get enough interest to make it a weekly or monthly session then we’ll get it going. – [email protected]

 

Also, Welcome Stan!  Stan is graduating with Fight Gone Bad this week and will be joining you in group classes next week.  He’s a solid guy from Florida – Go Gators! – who is excited to throw down with you guys.  Be sure to give him a high five next time you see him.

 

Who are you and what are you about?Stan TGU1
 
My name is Stanley Ng, and I’m a South Florida native now in graduate school at BU for mechanical engineering. One of my passions lies in science and cosmology, and I hope to have a hand in answering the many questions of the Universe in my career. I’m also a violinist, so music has been a huge part of my life since I was young. Unfortunately, I was never very active as a kid or as a teenager. It wasn’t until my first year as an undergraduate that I began to consider being physically active. That was short-lived, and my four undergraduate years were spent pulling all-nighters and eating fast food, or whatever food was available. I knew nothing about nutrition. Fast forward to the start of graduate school, and I refused to let myself remain what I was: a skinny-fat 150-lb. guy in his early twenties with zero physical ability. I began weightlifting two years ago in February of 2012, and have been able to gain about 25 pounds. Now, I love being in the gym and being active, pushing myself, and discovering every day what I’m made of.
 
Why did you join CrossFit Boston?
 
Recently, I started to feel “stuck” in my fitness, and I felt I needed something different. I was getting bored with my routines, and I felt that I was unbalanced in many ways and needed some solid direction. That’s when I considered, and thereafter joined, CrossFit Boston. I also don’t have much of a fitness community that I can share this lifestyle with, so it’s my hope that CrossFit Boston can provide that.
 
What are you getting out of the Private Training?Stan TGU2
 
Private training has been able to isolate my instabilities and weaknesses and is teaching me how to address them. I’ve also been getting excellent training on the olympic lifts, which I’ve been interested in learning for some time. Finally, I’ve been taught valuable mobility techniques, as well as proper form on these major lifts. Pat has been an excellent trainer, and I appreciate his patience and his obvious dedication to every one of his clients.
 
What are some of your goals for this year?
 
I’d like to become well-versed in the olympic lifts and the many exercises of CrossFit. I’d also like to increase my endurance and work capacity and just be better every single day. I’m looking forward to making small day-to-day improvements, and learning from the many CrossFitters I hope to meet.
 
What are you looking forward to once you graduate to group classes?
 
I’m looking forward to the environment, people, and the many things I’ll come to learn. As others motivate me, I hope I can become motivation for others as well. I can’t wait to be around a group of people I can share this lifestyle with.
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Joe Z. OHSHey CFB!  How was that snow yesterday?  Ridiculous!  Anyways, props to the morning crew who had to do burpees instead of running due to the flood on the street and winter conditions.

 

Who’s ready to setup a Free Private Training Session?  I’ve already heard from a few of you and I can’t wait to help everyone set some goals and start attacking them.  Remember, you can join any coaches team in the gym.  It’s up to you if you’d like more personalized feedback and help in reaching your goals.  All you have to do is schedule a one-on-one session with a coach and you are on his team.   Let me know how I can help you and let’s get after it! – email me at [email protected] to setup a session to join the CFB Renegades.

 

Speaking of Renegades!  Welcome Joe Z. to group classes!  Joe is completing his graduation WOD, Fight Gone Bad, this week and he can’t wait to mix it up with all of you.  Here’s a little bit about him and why he’s joining CFB!

 

Joe Z. Foam RollWho are you and what are you about? My name is Joe Zarrella, and I’m a senior at Harvard College. I was a Varsity Diver for 4 years until finishing up my career in March, but I have been a lifelong athlete. I’m studying Government, and I’m excited to be joining the Teach For America corps for the next two years in Denver, CO as an elementary school teacher.
 
Why did you join CrossFit Boston? After I finished my final collegiate season in March, I immediately wanted to get back into the gym. I’m motivated by nature, but CrossFit’s philosophy was especially appealing to me. Not only do I want to work out, but I want to know how to work out most efficiently and effectively. I was looking for something that I can continue to do the rest of my life, and that’s why CrossFit Boston was a great fit for me.
 
What are you getting out of the Private Training? In Private Training, I have learned a number of movements that were completely new to me. But more importantly, I really was able to hone in on the movements I was familiar with but have to work on and improve. I’ve noticed that a lot of the movements I’ve learned apply to everyday activities outside the gym. The Private Training has really pushed me to find my limits, and I’m excited to graduate to group classes!
 
What are some of your goals for this year? Because I’m moving to Denver, my goals are to become acclimated to the Crossfit gym in Colorado. I want to attend workouts regularly and really start to build up my stamina and strength as an athlete. Another goal is to improve my nutrition and be more aware of what I’m putting into my body so that I can get the most out of my hard work.
 
What are you looking forward to once you graduate to group classes? As a lifelong athlete, I love team environments. I’m really looking forward to being in the gym with a group of athletes all pushing each other and working towards the same universal goals of CrossFit!
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or 5. Well actually only one of the faces is new but should be far less by now.

I am happy to introduce our new Interns/Coaches in learning. Most you will already know and some pretty well. Others this may be the first time you are meeting them and the first thing you will learn about them. Either way, take a moment to welcome them. You will be seeing them more frequently on the coaching floor; shadowing, assisting, leading portions of class, and eventually leading entire classes.

As a company, I have always believed in the idea of bringing a member up into coaching ranks as the first source of talent as opposed to hiring from outside of the organization. These individuals understand our culture and community. Know our members and usually have a smoother transition into the coaching ranks. There are exceptions to this rule and one of our new interns is such an exception.  

Each intern is going through and extensive learning process behind the scenes and is learning the craft of becoming an excellent coach. The maturation process doesn’t end.

Without further delay…

MICKEY GROUSE (aka Mike Tsung)

MickeyGrouse

I’ve been CrossFitting since November 2009. Earlier that year, I met former CrossFit Boston member, Josh Stahl, at a stair climb event and started up at CFB a few months later.

Early on, Helen was one of my favorite WODs. There is something about that triplet of running, pull-ups, and kettle bell swings that really appealed to me. I’m also a big fan of DT and Annie, two WODs that could not be more different! My least favorite WOD is 14.5. That was gross, but I’m already looking forward to tackling it again sometime after someone puts the fire out in my triceps.

When I’m not at the gym, I also get people moving on the dance floor as a DJ. After years of rocking house parties, weddings, and other special events, I was granted a weekly residency at a downtown bar this past fall. I’m an excellent driver and I don’t want to sell anything, buy anything, or process anything as a career.

Why coach at CFB? The people, obviously! The community here is awesome and I’ve forged some elite friendships on the way to forging semi-elite fitness. I think one strength I have as a coach is the fact that I was never an athlete growing up and that many of these movements were (and continue to be) pretty foreign. In addition to receiving excellent coaching from the staff at CFB, I also have spent considerable time nerding out, reading as many articles as possible on form and technique of these various movements. I’m excited to be starting up at CFB — see you all in the gym!

ALEX BLACK – Wicked Good Nutrition

photo 1-1

I started CrossFit when I joined CFB in early 2011, but I did very similar training to CrossFit in college. We did a lot of functional movement, Oly lifts, and gymnastics, workouts were just called “power circuits” instead of “WODs”. 

Murph is definitely one of my favorites – I love how the community comes together for that one and I love chippers. Least favorite is Fran and anything with lots of rowing.

Running, playing tennis, skiing, shopping, and watching college football (go gators). Anything that gets me out of the house and doing something fun with other people. 

I became an RD because I want to help people achieve a healthy, active, and happy life, and my reasons for becoming a CrossFit coach are the same. I want to help people see themselves as strong, capable athletes — not just dieters and exercisers. I’m also excited about learning the ins and outs of good coaching from Neal and other experienced coaches. 

My nutrition and gymnastics background and an ability to connect with people and explain difficult concepts in a way that makes sense.

COUGER “CJ” JARAMILLO – “The Golden Archer”

CJ

I started crossfit spring of 2013 at CFB and my favorite WOD is a toss-up between Diane and Annie. My least favorite is Angie (it’s just miserable the entire time).

When I’m not in the gym or class, I like going to movies with friends, playing pickup soccer, and reading (pretty much equal volumes of Russian literature and comic books). And whenever I’m in a city with an archery range, there’s a 10:1 chance you’ll find me there at any given time of day. 

I want to become a coach because CrossFit has become one of the best parts of my day and I want to take a more active role in making that true for everyone who walks into CFB. 

I’m currently studying physiology and biomechanics and am up to date on a lot of the recent literature -this gives me a unique perspective on CrossFit. Also, as a person who learned most of the CrossFit movements only recently, it’s very easy for me to relate to newcomers to the sport and the problems they may have early on.

MARTIN BREU – Mobility King

martinb

I started CrossFit about 4 years ago when in college. I was looking for something to do after retiring from ski racing, and a friend of mine introduced me to CF

My favorite wow is an EMOM with anything heavy. My least favorite is anything with muscle ups or other stuff that I can’t do. Goats, I gotta work on those goats!

If I’m not in the gym, I am most likely at the office working on some sweet spreadsheets. I do enjoy cooking when I get the time.

I have always wanted to be a coach and to pass on my (limited) knowledge and experiences. This community has given me so much help, I want to be a part of that for the next person.
 
What I bring to CrossFit Boston that’s unique is my vast knowledge of mobility because of a MAN-crush I have on Kelly Starrett. Also, I have been training and programming for training for years in multiple sports.

ZACK MCWADE – THE Gentle Giant

zack m

I’ve been doing CrossFit for 2.5 years now. John Zimmer introduced me to it while working at Gentle Giant. I am not sure if mentioning John Z brings me legitimacy or if it immediately discredits me.

My favorite WOD is the Filthy Fifty, my least favorite is Fran.

In my free time I enjoy live music, movies, comic books, and I am a huge Patriots fan. I also play flag football and softball.

I wanted to be a coach because CrossFit has changed my life for the better and I wanted to share that with others. I’ve coached youth sports in the past and I love to teach. Becoming a CrossFit coach is something I’ve wanted for a while now.

It wasn’t too long ago that I was more if a couch potato. I had played sports before in high school, but I was far from an active lifestyle. Now after a few years of CrossFit I can’t imagine my life without it. I know that many people out there are afraid of CrossFit and are hesitant to try it because they think its too hard or they need to be in shape before starting. I think, using my own experiences, I can help people who are new to fitness find that same motivation and interest that has made me a lifer.

04 Apr 2014

FIRE IT UP! April 4, 2014

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FIRE IT UP! FIRE IT UP!

The Open is complete! Everyone gave great efforts and as coaches we saw some significant improvements across the board. Congrats to everyone that participated.

Carla B has qualified, still awaiting the official announcement, for the NorthEast Regionals as an individual competitor. She finished 32nd in the Region. Get ready to head down to Canton, MA on May 30-June 1 at the Reebok World Headquarters to cheer her on!

Carla rocking out 14.5.

Carla rocking out 14.5.

HONORING BFD

Beginning this weekend we will have a collection jar for donations for the family of recently fallen Lt. Ed Walsh of the BFD. Lt. Walsh left behind a wife with 3 children under the age of 10 when he and FF Kennedy perished in the 9 Alarm Fire in Back Bay last week.

Tomorrow’s 11am class will perform the Hero WOD Mike “Dork” Kennedy:

For time
33 Back Squat, 225/155
15 Burpees
33 Deadlift, 225/155
15 Burpees
33 OH Swings, 32kg/24kg
15 Burpees

FF Kennedy was a member of the CrossFit community and had trained/coached at CrossFit Craic, CrossFit Together, and CrossFit Florian.

UPCOMING EVENTS

Friday 4/11 – Town Hall Meeting – 6:30pm at the GYM

Sat/Sun 4/19-4/20 – CrossFit Level 1 Seminar Gym Closed (Meet at Harvard Track)

Monday – 4/21 Patriots Day – Marathon Monday (1 WOD at the gym and then Potluck after)

Saturday 4/26 – Hydrostatic Weighing with Metro Fitness Wave

TOWN HALL MEETING
Join us at the gym next Friday at 6:30pm. The staff and I will be on hand to breakdown the some of the changes that have occurred within the gym and the continued improvements and how exactly they will benefit you all as current members. It will be exciting to discuss so try to make it!

CROSSFIT LEVEL 1 CERTIFICATION
On Saturday 4/19 & Sunday 4/20 we are hosting a CrossFit Level 1 Cert. The gym will be closed so members should meet each morning over at the Harvard University Track for an outdoor workout. It will be FUN.

PATRIOT DAY – MARATHON MONDAY
Join us at the gym for 1 WOD at 10am and a potluck after. Food, drink, and good conversations. We will stream the marathon on the TV screens. Bring your favorite foods to share!

HYDROSTATIC WEIGHING
Keith from Metro Fitness Wave will be back here at CFB on Saturday 4/26 to perform hydrostatic measurements. If you missed out on the last round or you wish to retest, this will be your chance. Monday of next week we will have a link on the website to register, schedule, and pay for your spot. You can learn more about the service here.

PROGRAMMING

Saturday 4/5

1. Bench Press – work up to a 5RM for the day

2. 21-15-9 for time
Front Rack Lunges, 135/95
Ring Dips

11am ONLY – Hero WOD Mike “Dork” Kennedy:

For time
33 Back Squat, 225/155
15 Burpees
33 Deadlift, 225/155
15 Burpees
33 OH Swings, 32kg/24kg
15 Burpees

Sunday 4/6

1. Row 1k – TEST

2. With a Partner Complete AMRAP 20
5 Pull ups
10 Burpees
15 Deadlift, 225/155

Only one person working on the AMRAP at a time. The second person will be rowing for max distance on the rower. The partners switch when a full round is complete.

Score rounds + reps and total combined distance rowed by the team.

Monday 4/7

1. Push Press – work up to a 3RM for the day

2. 4 x 200m repeats
rest 2x the time it took to complete the sprint

3. Abs – Accumulate 100 total reps from the following movements: GHD sit ups, T2B, KTE, strict back extensions

Tuesday 4/8

1. “Zimmerman”
AMRAP 25
11 CTB Pull ups
2 Deadlift, 315/220
10 HSPU

2. 10 x 30 sec L-sit holds

Wednesday 4/9

1. Front Squat – work up to a 2RM

2. For time
75 Wallball shots
25 Double unders
50 Wallball shots
50 Double Unders
25 Wallball shots
75 Double Unders

3. Grip work

Thursday 4/10

1. EMOM 15 – 2 Power Snatch AHAP + 1 MU

2. AMRAP 5
15 OH Swings, 32kg/24kg
15 Burpees

rest 5 minutes

AMRAP 5
15 Burpees
15 Step ups, 20″

Friday 4/11

1. TEST 1 mile run

2. “Angie”
100 Pull ups
100 Push ups
100 Sit ups
100 Air squats

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Kapil demoing Test/Retest

Kapil demoing Test/Retest

How’s the week going?  Excited to be over the hump?

 

I hope you all enjoyed that last wod of the Open.  I usually look forward to burpees, but I can’t say I ever want to do burpees and thrusters ever again.  Congrats to Carla for crushing “14.5” and showing us all the Geriatric Burpee.  If you want to learn, just challenge her to some burpees!  She’s going to need all of our support in preparation for Regionals!  Let’s keep hitting it hard and push each other to get better.

 

Speaking of making yourself better… the CrossFit Boston Renegades hosted a Mobility Session with HBS Member Kapil Khimdas on Saturday.  We had a blast learning about the proper way to use mobility in relation to every day class as well as using a partner to inflict the right amount of pain.  Here’s a quick recap of what we learned:

 

Chris hitting a Posterior Chain Floss

Chris hitting a Posterior Chain Floss

1. Test and Retest – Use a friend to test the range of motion at a joint or try a couple of squats, deadlifts, or presses.  How tight are you?  Is there any pinching?  Does the movement feel junky or smooth?  Was there an improvement?

 

2. Range of Motion Mobility – We worked on the posterior chain floss and it was epic.  Use range of motion work before class to prep for the movements we’ll be using.  Keep it dynamic and work the contract/relax cycle of the stretch.

 

3. Foam Rolling – Can be used during class to help with tweaks, but post class it’s the best to make a change permanent and help with recovery.  If it’s not painful you’re not smashing hard enough according to Kapil.

 

4. Tack and Floss – Pin a knotted muscle and then work through flexion and extension or side to side to improve function of the muscle and range of motion.  Doing this post class will help with recovery and improving flexibility long term.

 

Nigel smashing my quad!

Nigel smashing my quad!

Mobility Wednesdays at CFB!

 

Kapil and the CFB Renegades will be hosting Mobility Wednesdays from now on at CFB.  Every Wednesday night at 6:30pm we’ll be helping each other smash, stretch, and improve.  It started last night and If you’d like to join in, just show up and get after it.  Kapil and I will be helping you guys run through a mobility routine and we’ll work on a different area of the body each week.  Drinks are welcome!

 

Shoot me an email if you have any questions! – [email protected]

 

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As many of you have seen, the Custom Fit Meals cooler has made its way to CrossFit Boston!  Through this service, we now have access to fresh, never frozen meals made from quality ingredients. 

Here is what you need to know:

Order at CustomFitMeals.com by the midnight Tuesday deadline for meal pick-ups the following week.  There are two pick-ups per week – Mondays during normal business hours and Thursdays during normal business hours.

About Custom Fit Meals:

All meals are prepared in a fully licensed, USDA-certified commercial kitchen by a team of culinary chefs, delivered safely to CrossFit Boston via refrigerated vehicle, and stored on-site in the Custom Fit Meals cooler.  

There are no contracts or commitments.  All orders are placed week to week.

All meals are made from FRESH, unprocessed ingredients.  Gluten-Free, Primal, and Paleo meals are available.

There are 14-15 menu items offered each week and their menus constantly rotate.  Meals are currently sold in increments of 5.

The service is based on Custom Fit Meals’ founder Mike Clay’s personal weight-loss journey.  He lost 100 pounds using this service and a link to his story is shown below:

https://www.customfitmeals.com/fat2fit/changing-lives-through-nutrition

For anyone interested in trying out this service, enter the coupon code boston when placing your order to receive a 10% discount.

Custom Fit Meals’ nutritional philosophy is based on eating real food – fresh, natural food like lean meats, vegetables and fruit. Their meals are comprised of foods that are nutrient-dense, with lots of naturally occurring vitamins and minerals, as opposed to processed foods that have more calories but less nutrition.

Food quality is important to them, as well.  They maintain the highest standard in selecting the foods that go into their meals.  They use only USDA-certified All Natural chicken, grass-fed beef and bison, all natural turkey, and pastured pork.  They source the majority of these proteins and as much of their fresh produce as possible from local sources. 

The CFM program is not a “diet”.  It’s a lifestyle, based on well-balanced nutrition that gives you what you need to maintain strength, energy, activity levels and a healthy body weight. Each meal they serve contains a lean source of protein, a generous helping of nutrient-dense vegetables and/or fruit, natural sources of quality carbohydrates, and healthy fats.

Their meals are designed to help you establish and maintain a healthy metabolism, and allow you to improve your body composition, energy levels, sleep quality, mental attitude and quality of life. They also help to minimize your risk for a whole host of lifestyle diseases and conditions like diabetes, heart attack, stroke and autoimmune disorders.

All of their meals are “clean”, relying on a foundation of fresh, natural ingredients.  All of their meals are gluten-free, and many of them do not contain other potentially inflammatory ingredients like dairy and legumes.  Best of all, while their meals are extremely healthy, they also taste great.  This is due to the high-quality ingredients they use, along with the expertise of their chefs in combining flavors and advanced cooking techniques to create meals with a wide variety of unique flavors and textures.

A large number of their menu items take the next major step, from a nutritional standpoint, and fall into the “paleo” category.  They believe (and we agree) that paleo is the healthiest, cleanest way we can eat.  While eating paleo might not be for everyone, the folks at Custom Fit Meals feel it is an excellent starting point that allows you to truly determine what foods are best suited to you.  By eliminating as many potential inflammatory foods from your diet as possible and seeing the effect this has on your body and wellness, then slowly adding them back in under a controlled setting, the CFM program can help you determine which specific types of food truly are good for you.

We’re excited to offer this service and look forward to helping you meet your nutrition goals.

custom fit

 

31 Mar 2014

ARE YOU TOUGH ENOUGH?

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“Tough Mudder events are hardcore 10-12 mile (18-20 km) obstacle course challenges designed to test your all-around strength, stamina, mental grit and camaraderie. With the most innovative obstacles and over one million participants globally to date, Tough Mudder is the premier obstacle course series in the world.”

-Tough Mudder website

CrossFit Boston has a TEAM registered for the Tough Mudder Race on Sunday, June 1 at Mount Snow in Vermont. Nigel has created the TEAM under CrossFit Boston and there is NO password. This event is about having fun with a group of people you enjoy hanging around with. 

Join the CrossFit Boston TEAM

tough mudder

FIRE IT UP! FIRE IT UP!

This is the final week of the 2104 CrossFit Games Open 14.5. What a great workout to finish it off with. Two low skill movements that just require you to have an engine! I love it! I mean I hate it because I am 6’3″ 240 pounds and that is A LOT of mass to move up and down for 84 reps, but hey it is what it is! 

Here is some tips and strategy from Barbell Shrugged:

2014 REEBOK CROSSFIT GAMES REGIONALS

It’s still a little early but our very own Carla B is sitting nicely in 34th for the Northeast Region. She has been busting her butt all year and it is paying off for her. This workout plays to her strengths as she can go and go and go! If you see her in the gym today or over the weekend let her know that you are rooting for her to kill it!

We will be setting up a tent at Regionals for members that wish to head down and cheer. We will keep you posted as the date draws near.

SPRING FLING

This Saturday, tomorrow, beginning at 6pm is our Spring Fling at Daedalus in Harvard Square. The 2014 Transformation Challenge winner will be announced and it will be an opportunity to kick back, celebrate the end of the Open season, and welcome Spring into Boston. Be sure to come on by!

PROGRAMMING

Strength work continues in our programming along with a continued emphasis on strengthening the midline as well. You will notice in this weeks programming there is AB work to be completed on your own outside of the class. Don’t skip it. It is important and it will help you in the WOD and the rest of your training. 

PR Friday is back! Each Friday there will either be a benchmark WOD or we will attempt to PR a lift. Get excited and set your hair on fire!

Saturday – 3/29

1. Run 400m x 5
rest 2:00 between efforts

2. 15-12-9 reps for time
Front squat, 185/125
Push ups

3. Abs – Post class – 3 x 1 minute plank holds with a load on the back

Sunday – 3/30

1. Partner WOD
For time
2000m
10 Handstand push ups
20 Pull ups
40 Squats
60 Double Unders

Both Partners must complete the workout in its entirety. Only one person working at a time and you may alternate in any fashion you wish. Neither partner can move on the next movement until both have completed the preceding movement.

2. Post Class ABS – 20 Ball ups (STRICT)

Monday – 3/31

1. Heaving Snatch Balance – work up to a heavy single, then drop to 90% of that weight and perform 6 more sets at that weight.

2. EMOM 12
5 Burpees
1 Snatch, 165#/115#

3. POST CLASS ABS – 15 STRICT BACK EXTENSIONS (3-1-3) TEMPO

Tuesday – 4/1

1. Shoulder Press – 3 x 3 – work up to a heavy 3 and perform a total of 3 sets at this weight. Do not drop

2. AMRAP 15
Row 30 calories
20 Push Press, 75/55
20 OH swings, 32kg/24kg
20 Box Jumps, 24″/20″

3. POST CLASS ABS – 3X10 GHD SIT UPS

Wednesday – 4/2

1. “FRAN” – TEST DAY
21-15-9 reps for time of
Thruster, 95/65
Pull ups

2a. 100 Hollow Rocks
2b. Dip supports (top & bottom)

Thursday – 4/3

1. Clean – work up to a max double for the day (18 minutes)

2. Handbalancing – 5 minutes to practice walking on your hands

3. 30-20-10 reps for time
Double unders
Knee to elbows

PR Friday – 4/4

1. Back Squat – 4 x 2, work up to a heavy double (attempt a PR if you have it) and then drop down to 90% of that weight and perform 4 sets of 2 reps at that weight.

2. For time
100 Alternating DB Snatch, 60/40
50 Mountain Climbers
25 AbMat sit ups
12 Burpees


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