21 Nov 2013
At the heart of any community I believe is family. Here at CrossFit Boston family’s are celebrated and welcomed with open arms. I love when new babies are born and parents bring the bundle of joy into the gym for all to see and admire. In the past year I’ve been able to hold Sawyer while mom and dad hit the platforms for a quick squatting round. When we have our hero WODs parents such as Michelle and Ziyad bring their daughters and they recently met Jason Sagers daughters! Jay and his wife Germaine always bring Jackson Paul. They brought the little guy for a fundraiser we had for the 3Point Foundation, an awesome program for low income kids.
These are our future CrossFitters but also equally important to our community is that parents feel welcomed with their children.
I recently came across some good business advice from Ben Bergeron owner of CrossFit New England. It is no doubt that CFNE runs one of the most successful boxes in the world. I think what he has to say about building an Emotional Bank Account is extremely important in fostering community. This Video ~ Emotional Bank ~ explains in no fancy way why each member is important to the community. For me it resonates because the community aspect of CrossFit is what drew me to be a coach. If you go to any CFNE events Ben and his wife Heather always have their children with them. At the regionals this year between events I saw Heather chasing after her 1 year old son. It made me smile. She was in the top 10 competing for a spot to the Games but took time to play with her son. Her daughter Maya is always at the competitions and now competing in them as well.
Neal and his wife Jess are due in about 6 weeks. And soon after Adam and Kelly Voci’s baby–can’t wait to hold that bundle of joy. Our community is growing with lots of new members but also with little people who in two shakes of a lambs tail will be scampering about at Paleo brunches!
*Top Right Corner–Neal and Abigail at an Olympic lifting seminar at CrossFit Great Barrington
**Left–Ziyad and Michelle’s daughters, Nadia and Zayna
***Featured Top Image–Finn’s daughter June Mary
20 Nov 2013
Checkout the post below from Alex Black of Wicked Good Nutrition for some good info and ideas on what to eat before a workout.
What Should I Eat Before a Workout??
Deciding what to eat day-to-day can be challenging. Choosing the best thing to eat – a meal that will give you energy to perform without making you feel too full, sick, or hungry – can be even more challenging. Every workout is different, so how you fuel for each one will be different too. You probably wouldn’t eat the same breakfast before a 2K test as you would before a 10 mile run. Read on for some basic pre-workout meal guidelines and some ideas for before a workout.
Then share your favorite pre-workout meal in the comments!
15 Nov 2013
FIRE IT UP! FIRE IT UP!
This week it was like everyone’s head was on fire. The effort was great, all around. Us coaches are seeing dramatic improvement in the quick lifts and strength gains. Keep it up. The programming will not become any easier as it calls for a continued uptick in intensity as you improve your fitness.
Monday and Tuesday were the two days that I enjoyed the most. Those WODS were classic CF style. Short and real intense. Next week Tuesday and Wednesday are your burner days. Get hydrated, have a little extra espresso, whatever you need to get AMPED UP!
Get ready to hammer work on those pistols this week. Lots of hip mobility drills and single leg strength drills will be incorporated in the warm ups and POST WOD.
We will post it up again but so that you can all plan ahead, Thanksgiving we will be closed on Thursday AND Friday. Take some time to spend with those you love or head outside and PLAY!
See you in the gym.
What’s On Tap
Sunday – 11/17
1. CF Games 2012 TEAM Chipper
30 GHD sit ups
30 Deadlift, 225/155
30 Double Unders
30 OH squats, 95/65
Set up in teams of 5-6. Men go first and then women. Athlete cannot advance stations until station in front is clear.
2. Practice Pistols – 10 minutes
Monday – 11/18
1. Front Squat – 3 x8
2. EMOM 20
Odd minute – 10 Burpee
Even minute – 10 Thruster, 95/65
Tuesday – 11/19
1. 2 Pos. 1 Clean + 1 Jerk x 5 sets
2. Reps of 30-20-10 for time
Knee to elbows
Box jump overs, 24″/20″
Wednesday – 11/20
21-15-9 for time
Handstand push ups
2. Practice Pistols for 20 minutes
Thursday – 11/21
1. Push Press – 5 x 3
2. For time
10 Overhead squat, 135/95
10 Thruster, 135/95
10 Power Clean, 135/95
10 Thruster, 135/95
10 Overhead squat, 135/95
Friday – 11/22
Bodyweight bench press, max reps
Pull ups, max reps
2. EMOM 10
3 Power snatch (AHAP)
Saturday – 11/23
Complete for reps
Row 5k – every 1k stop and perform
10 Overhead swings, 32kg/24kg
10 Push ups
13 Nov 2013
A lot of you have been asking about some of the competitions we have been talking about. The first one coming up is going to be held at CrossFit Lando in Woburn, MA on December 7th. This is the Battle of the Sexes and is an individual competition. This is a male and female all RX ONLY competition all athletes competing for the same prizes. Scaling will be done in the classic CrossFit style with a catch: Men and Women will be competing in one division for the same $600 purse.
So far we have Nigel, Carla and CJ interested in competing. To my knowledge, this is going to be CJ’s first competition. That first one is always nerve-wracking, but as we all know CJ is a great athlete and will do amazing things on that Saturday.
The other competition we are getting excited about is a team competition of 2 guys/2 girls for three events. This competition is the 3rd Annual ”Not Your Average Joe’s” Team Competition hosted by our good friends North Shore CrossFit in Danvers, MA and will be held on January 18th.
This competition is a one day event and is a LOT of fun. It was the first competition I competed in two years ago. There has been a lot of talk in the gym about this competition, and it sounds like we’ve got about 12-15 people interested in doing this competition. If you’ve ever been interested in doing a competition, but have reservations, this is a perfect first time competition. This is a small local competition and HOPEFULLY, no big-time athletes will be competing (that would just be a cheap shot if you ask me).
If you are interested and don’t have a team yet or are in need of more people for your team, let any coach know and we will help you out or add you to the list of everyone else in the same shoes. We will begin to organize the teams over the weekend and begin to let you know what your team will be next week.
If you already have a team, let us know what your team is so we can take names off the list of those who are interested. You will need to have a Team name, all team members’ names, all t-shirt sizes (for both men and women’s shirts), the gym name you are competing for (CrossFit Boston… obviously, duh), and a gym logo. (I will provide the logo for all teams competing under CrossFit Boston).
Here is a link to register your team.
07 Nov 2013
On Saturday we have two awesome athletes competing at the CrossFit Southie Showdown. Let’s all go and show our support!
Perhaps you don’t know Carla. She’s fairly new to the gym. I met her last year during the Open Games when she came in to get her WOD done and scored by Neal. She was in Boston on business. We were all amazed by her strength. She relocated in the early fall and joined CrossFit Boston. Her smile is beautiful and she is a wonderful person. You wouldn’t know she’s such an amazing athlete because she’s incredibly humble but every Saturday morning you can see her pushing the sled up and down the street. I think she has even talked CJ into joining her. One of the members has a muscle crush on her…he said her muscle swagger is amazing to watch! If you haven’t had a chance to WOD it out with Carla come cheer her on! We will make an announcement on Facebook about her heat times…stay tuned!
Carla recently turned in a Fran time of 3:42.
The next athlete needs little introduction. He’s our very own favorite Boston Symphony Orchestra trumpet player…Coach Tito! He has been a long time member of the CrossFit Boston family. Since 2010 he has been learning under the tutelage of Neal. In the spring of 2012 he started coaching. He plays full time in the Boston Symphony Orchestra and loves to wear his bright orange NERD socks! He’s also a writer for the Boston Pops.
Clean & Jerk 215
Back Squat 300
Front Squat 265
All PRs he plans on breaking this year!
06 Nov 2013
2k Row CRASH-B Style @CFB
December 21st and January 25th
We’ll have 10 ergs hooked up to one another and displayed on the wall via a projector so that competitors and spectators can witness how fast each boat is going.
The 2k Row is a test of how much pain and glory athletes can endure over seven to eight minutes. Grab some friends, come on down, and get after it. This will be the first of two 2k competitions called the Renegade Rowing League, which is a good lead up to the CRASH-B Indoor Rowing World Championships in February. Anyone is welcome to come test themselves to see how they stack up.
If you’re interested in competing and bringing your gym shoot me an email at [email protected] I’ll have a registration link up soon. All those that compete in the Renegade Rowing League have a shot at a prize if they win their race category. The Renegade Rowing League will use the same event categories as CRASH-Bs.
Shout out if you’re training for the Renegade Rowing League and CRASH-B’s!
06 Nov 2013
Top 10 Reasons To Do A CrossFit Throwdown:
10. You’re a sadist and like to see people suffer in pain; except you will be suffering with them…which brings us to 9.
9. You’re a masochist and like to put yourself through pain; except it’s not the kind of pain that makes you antisocial. So we have to disregard 9 and 10. CrossFit is most definitely social and it’s a great place to meet some awesome people…sorry I gave away 8.
8. It’s an incredibly social event where you meet all kinds of people, from all walks of life.
7. You may even meet the person of your dreams—most likely not, I’m a romantic so I had to add it.
6. But you will make new friends. I met Liz Mellen the owner of CrossFit Medusa last year at CrossFit Southie. In the mile run I caught her and passed her only to have her catch me and pass me as we neared the finish. This got us talking afterwards and now I consider her to be a dear friend. Pretty damn awesome!
5. You will connect on a deeper level with the athletes from your box. As they cheer you on you will feel your community pride. It’s a great feeling and it’s what makes CrossFit so frickin great. Community!
4. You will test out new skills and conquer PRs that have been taunting you for some time.
3. You will fail a rep or a lift and find out that the world still goes round and round. Your community will still be standing cheering you on and backing you up. In other words, it’s ok to fail. In fact it’s what makes us better in the end.
2. You will do better then you think. Yes, you will. I go to competitions without knowing how I will do and I’m always amazed that I got through it, kept my cool under pressure and had a blast.
1. You will feel like a beastly person who can get through anything. Resiliency is a quality I believe CrossFit teaches. Bad things happen in life and bad people happen…you have to keep going. You have to know you have a community of people who back you. If you put in an honest days work great things will happen. There will be foolish people who creep in to your surrounding but because you have high standards of integrity and character you will be fine.
All that from one little competition! Who would have thought you could get so much? So, come on, try it. If I can do it, you can. Here are a few competitions to consider competing in or going to cheer on your fellow athletes:
CrossFit Southie Showdown
November 9th and 10th
It’s this weekend and we have Carla Bezold and Coach Tito competing. It’s a fun one to watch!
Go to the following site for more details: CrossFit Southie Showdown
CrossFit Lando –Battle of The Sexes
This is for the serious competitor! They have standards you have to meet in order to compete: Clean and Jerk (Grace weight), Toes to Bar, Handstand Pushups (Regionals “box” standard), Pullups, KB Swings 53/35, Double Unders, Squat Snatch (115/75, low reps)
We have a few CrossFit Boston athletes attending this one. So far we have Nigel and CJ signing up! If you think you can hang with this group then consider signing up.
Go to the following site to register and let Coach G2 know you are participating!
North Shore CrossFit ~ Not Your Average Joes Team Competition
This one is a must because North Shore CrossFit is a great place, with awesome people. We went out there this summer and had a great time.
Join North Shore CrossFit for our 3rd Annual “Not Your Average Joe’s” Team Competition! This is a FUN event that is strategically programmed, allowing most “average joe” crossfitters to participate! Bring your A-Game for this challenging competition!
Teams of 4: 2 Males/2 Females (team members must train at the same gym)
Three workouts! Basic standards to be announced, and WODs will be announced 24 hours prior to the event!
Registration link will be active this weekend!
PRIZES AWARDED TO THE TOP 3 TEAMS!!!
CrossFit Boston ~ In House Throwdown
December 14 ~ Saturday
This is our Holiday Throwdown. Instead of morning classes we will have heats that go off at 9 am. Scaled divisions first, followed by our Rx athletes. You can bring a friend from another box if you want to get a little more social.
CrossFit Boston ~ Renegade Rowing Crash Bs Testing!
This event will follow the regular scheduled classes for any one interested in testing their skills for the Crash B’s. Coach Pat will be running the show. Members from other boxes will be participating.
And did I mention yet that there is something BIG, very BIG coming to CrossFit Boston on January 4th. It will be announced in the next few weeks…stay tuned!
That’s all for now athletes. And remember your mobility everyday. It makes the difference, keeps away the injuries and helps restore your youthful muscles to a supple state!
30 Oct 2013
Happy Halloween! I hope you’re planning on dressing up to WOD today! I’ll be dressing up to coach!
Announcing the 2013 Renegade Rowing Club!
It’s that time of year again. The weather has gotten cold and no one wants to row in the cold. Now is the time to get pumped for training in the gym and crushing your 2k on the erg! The 2013 Renegade Rowing Club will be held at 5:30pm on Monday nights at CrossFit Boston. Practices will start the Monday after Thanksgiving, December 2nd. The cost for the Renegade Rowing Club will be $47 per month or $94 for the whole winter. We will be training for the Renegade Rowing League, which will be held in December and January, leading up to CRASH-B’s. Who’s game? Email me if you plan on joining the Renegade Rowing Club, [email protected] There are only 16 spots available in the club, so let me know sooner rather than later!
Above is a video of the Wayland Weston Men’s Crew Team that I’ve been coaching this Fall. I wanted to give you all a view of the sport of rowing from the water. This was their last practice before the Head of the Fish Regatta, which is where that Fish Head came from that I hung on the gym wall earlier this week. If you’d like to learn to row on the water and get your own fish head someday, it starts in the gym this winter with the Renegade Rowing Club. Who’s game?
23 Oct 2013
The Head of the Charles took place last weekend in Boston. A lot of rowers used the Head to get motivated by setting goals to place in the top 20, top 10, or top 3. If you got a chance to check it out please share your thoughts and pictures. Did witnessing one of the most awesome rowing events in the world get you motivated to commit to your own goals or an upcoming event?
I’m looking forward to getting the Renegade Rowing Club up and running for the winter and training for CRASH-B’s. More details on the Renegade Rowing Club and the Renegade Rowing League will be out next Thursday, so keep a look out!
Below is an excerpt from a great blog on motivation by Alex Black of Wicked Good Nutrition. Check it out and tell us how you’re getting motivated this Winter!
The Land of Motivation
Motivation can be tough. It can be hard to find your way to Motivation-land, and once you get there, it can be even harder to stay. It takes at least a month to turn a behavior into a habit, and that month will typically be rife with challenges. Because, you know, the minute you decide to give up sugar or beer the next three social outings your friends plan are a baking pot luck and outing to your favorite craft beer bar…
On top of that, some research suggests it can take up to 3 years to reset your body’s homeostasis (sense of balance) at a new weight. What this means is, if you lose 20 pounds, it can take 3 years before you body recognizes this as its new and healthy weight.
But all that aside, there are a few tricks you can use to help you get motivated and stay motivated. These include:
18 Oct 2013
FIRE IT UP! FIRE IT UP!
This is one of the biggest weekends of the year here in the Boston area as The Head of the Charles is taking place. It is the most revered regatta in the world! One of our own, Coach Pat aka “Coach Sunshine” is racing in a scull this Sunday at 8am! A group of us will be meeting to cheer him on at the Western Ave bridge before the Sunday class. Try and join us!
How did your week of training go? Did you hit any new PR’s? I witnessed a few bell rings during the classes. Speak up and share it with the group!
How about any breakthroughs? We worked on skin the cats this week. They are a great movement to develop shoulder strength and develop some greater awareness of your body when its upside down and not on the ground. It’s no secret that with all of the overhead movements with CrossFit: presses, jerks, snatches, pull-ups, etc. That the shoulder can take a pounding IF you are not proactive. So, don’t stop incorporating this movement into your warm-up and mobility.
As you are aware, we are re-organizing the gym. Along with adding some shelves, creating space, etc, we are also putting some fresh paint on the walls. Our goal is to make CrossFit Boston Iron & Grit a place that you want as members enjoying being. More than just during your one hour workout but to hang out after and sit with friends while drinking your favorite protein shake or vita coco or an adult beverage at the end of the day.
Why is this important to us? Well, its not a secret that the more frequently you are here with us, the more what we do will become a fully integrated piece of your life. Our goal is to help lead you down the path of being “Wicked Fit For Life”. Not just for today or the next day. Not even for the next year, but for life.
What’s On Tap
This week’s programming is going to have an emphasis on interval training in the MetCon. Both Tuesday and Thursday will feature this. The movements are low skill and the objective is to work at a really high intensity and then recover in between before repeating. Monday and Wednesday will be classic CrossFit MetCons.
There will NOT be any squat days programmed in strength during the week so it will be ESSENTIAL that you get 1-2 heavy squat days in on your own either before or after class. On Saturday 10/26 the CrossFit Total is programmed so we will be testing the 1RM in the back squat, press, and deadlift.
There is no programmed skill focus. Instead we will spend a week hammering the midline assistance work.
Sunday – 10/20
1. Complete as a TEAM of 2 (1 M, 1 F)
10 minutes to find 2 rep max – Front Squat
score is sum of lifts
2. Team Chipper (Same TEAM)
For time (14 minute cap)
30 gh sit ups
30 deadlift 225/155
30 double unders
30 overhead squats 95/65
30 pull ups
Men start first, then women. Athletes can’t advance stations until station in front is clear.
Monday – 10/21
1. 4 rounds for time
9 handstand push ups
12 power cleans 155/105
15 box jumps, 24″,20″
2. Snatch – 5×2
3. Midline assistance
Tuesday – 10/22
1. 5xAMRAP 3 minutes
10 Overhead Swings, 24kg/16kg
rest 1:00, add :15 to rest each round
2. Push press – 3×5
Wednesday – 10/23
1. For time
30 OH walking lunges, 45/25
30 Push ups
30 Pull ups
Run 1 mile
30 Pull ups
30 Push ups
30 OH walking lunges, 45/25
2. Midline assistance work
Thursday – 10/24
1. 5xAMRAP 4minutes
10 Knee to elbows
10 Thruster, 75/55
rest 1:00 between rounds
2. 2 Hang power snatch + 2 Tall squat snatch – 7 sets
Friday – 10/25
1. Overhead Squat – 5×5
2. TEST – 1000m row
3. Midline assistance work
Saturday – 10/26
1. CrossFit Total
Back Squat – 1RM
Shoulder Press – 1RM
Deadlift – 1RM
15 minutes to find 1RM of each lift