06 Dec 2013
As you all know Coach Julie will be going to CrossFit Lando to coach CJ in her first throw down. Below is the programming for Olympic Lifting class for those who will be training. Please use common sense and help each other out.
If you get an opportunity to get out to CrossFit Lando in Woburn after training please come cheer on CJ!
Hang Snatch + Snatch Warm up to 75% then 5 Sets @ 75% Focus on high elbows on 3rd pull
Power Clean + Push Press
70% 2X2 75% 1X2 80% 1X2 85% 1X1 90% 1X1
70% 1X3 75% 1X2 80% 3X/2
06 Dec 2013
Fire It Up! Fire It Up!
It’s been a great week of training. Tons of new personal bests in the clean and snatch. A quick shout out to Sophie with a 20# plus PR on both her clean and snatch. This after nearly setting the gym record last week in the “Mary” WOD. She is on fire indeed.
How about you?! Where did you see improvement? Post to comments.
This Saturday is the CrossFit Lando competition in Woburn. CJ is participating in her first competition. If you have the time and means of travel, go and cheer her on. She will definitely appreciate it.
Also on Saturday at the gym during the 12pm hour, Coach Jason and Alex B will be discussing the upcoming Transformation Challenge that will begin on Jan 4, 2014. This is a perfect time to get more details about the challenge and ask any questions you may have.
Next Saturday is The Holiday Throwdown. You must sign up in advance for a heat time in the gym. The WOD will be announced the morning of. THERE WILL NOT BE NORMAL CLASSES. Later that evening come out for the holiday social at Daedalus.
What’s On Tap
This week’s programming will focus on interval training and couplets. Keep the intensity high!
Saturday – 12/7
1a Handstand push ups – 6×2
1b Pistols – 6×2 each leg
2. AMRAP 12
10 Push Press, 115/75
10 Pull ups
Sunday – 12/8
3 x AMRAP 5
10 DB Snatch (alternate each rep) (AHAP)
20 Double Unders
Rest 5:00 between circuits
Monday – 12/9
1. Jerk – 5×2
2. 5 rounds for time
10 Overhead squats, 145/125
15 Knee to elbows
Tuesday – 12/10
1. Bench Press – 3×5
2. 3 Rounds for max reps
1:00 Airdyne (cal)
1:00 OH Swings, 24/16
1:00 Pull ups
1:00 Push ups
Wednesday – 12/11
1a Skin the cats – 3×5
1b L-sit hold – 3xmax
2. EMOM 15
2 clean @ 90% of weight moved last week
Thursday – 12/12
1. Position 1 snatch – 6×3
2. Run 3 x 2:00 (500M)
rest 1:00 between efforts
Friday – 12/13
1. Back Squat – 5×3
Run 1 mile
Run 1 mile
Saturday – 12/14
Holiday Throwdown (sign up in the gym for your heat)
05 Dec 2013
On Saturday CJ will be competing in her fist competition. It’s a tough one for even an experienced CrossFit athlete. It didn’t even faze her when I explained what it was 4 weeks ago. Battle of The Sexes at CrossFit Lando would make a strong man think twice but not CJ!
CJ needs no introduction! She is one awesome athlete who in less then a year has made amazing progress in CrossFit. I remember the first night she showed up at CrossFit Boston. It was last February. We were programmed to do 11 .1 WOD from the open games because we were preparing for the 2013 Open Games.
The WOD: 10 AMRAP ~ 30 Double Unders & 15 Power Snatches #65 Females
First time CJ had been in a CrossFit box. Coach had her go through the power snatch movement and within 20 minutes CJ hit 75# with form that put my 45 pounds to shame. Let’s fast forward to the end of the WOD~ CJ crushed it and asked if she could join. I told her we were preparing for the Open Games and she asked what it was all about. I explained a bit about CrossFit and how in 3 weeks we would all be competing against other boxes across the world. Her eyes lit up and she exclaimed: “I can compete in this.”
And compete she did. What she didn’t know, she struggled through without a complaint. Over the summer she went home and joined CrossFit Downtown Atlanta to continue her training. Now that school is back in session she’s back here whittling away at the unknowns. I can’t say she has goats because everything that comes her way she tackles with the determination of a champion.
CJ’s a competitor bottom line but what I think is most wonderful about her is her sincerity. When I first met her last year I didn’t realize how young she was. As the Regional Games were approaching I asked her if she wanted to go with us. Still not knowing the reach of the CrossFit competitions she asked what the Regional games were. I explained and she said, “I definitely want to go but I have to ask my parents.” I asked for clarification and she told me she was 17 and had to go back home for the summer. She would have to ask her parents if she could change her ticket to stay for an extra weekend.
Of course curiosity got the best of me and I couldn’t help but to ask her about her life. She is truly an amazing young lady. In her junior year of high school she was bored so she studied for the SATs and took them. She applied to Harvard and was accepted. I asked her if her guidance counselor helped her and she said, “No, he wouldn’t have let me to apply.” Girls got gumption!
CJ is a pre-med student at Harvard in her second year. Her brother is also a student at Harvard studying neuroscience. She has played a variety of sports and obviously enjoys competition. For 8 years she was ranked in the Junior Olympics in archery. Remember that domain we call accuracy! She’s got that one covered.
It’s her first competition and it doesn’t even matter if she does well. I know she will be putting on a great show of athleticism and poise. I look forward to watching her over the years as she matures into a better athlete and someday a doctor. A role model for all girls~ COUGER!
CrossFit Lando~ Battle Of The Sexes ~ WOBURN!! Competition starts at 9 a.m.
02 Dec 2013
It’s that time of year again when the parties, socializing, and shopping are starting to add up. Lucky you belong to one awesome community of athletes and you are going to get through the month of December. Our In-BOX throw down on December 14th “Jingle All The Way” is going to be a blast and that evening we get to share a glass of champagne and toast to the holidays at Daedalus Restaurant & Bar. It’s been a heck of a year here. Mishaps, craziness and awesome training all rolled up into one heaping mound we call community. As I look back I can’t help but to see a future that’s going to be even better at CrossFit Boston.
The New Year is just a around the corner and perhaps you have started to think about resolutions you want to truly keep this year. It’s not too early to start planning and I think you will be interested in our TRANSFORMATION CHALLENGE. We kept it purposely short in duration (6 weeks) because we are not looking to make you starve for 3 months, or train yourself into an injury. We believe CrossFit is a life style and choice and are here to support you as you make the necessary changes to become as healthy as possible.
The Transformation Challenge will start on January 4th and end on February 15th. Here are all the details you need to get started:
Saturday, December 7th COME TO THE TRANSFORMATION CHALLENGE INFORMATION MEETING!!
From 12-1 p.m.
- Pick Up Your Information Packet
- Sign Up For Hydrostatic Measurement
Saturday, January 4th GET TESTED
Hydrostatic Body Fat Testing! Say what? Yup, that’s right. We have an expert in the field of body composition testing coming here to test you on Saturday, January 4th. Hydrostatic (underwater) Composition Testing is considered the gold standard of body fat testing to which all other methods still compare. Whether your goal is to lose or gain, this system gives you the most accurate percentages of your body’s fat and muscle composition.
Yes, you will need a swimming suit to get tested! You will be dunked underwater so bring a towel and your sense of humor. We are going to start scheduling for the Hydrostatic Measurement on Saturday, December 7th after the INFORMATION MEETING.
Transformation Challenge Fitness WOD: This is the fitness WOD we will use to measure your fitness performance. It will also take place on Saturday, January 4th.
6-Weeks To A Healthier You
For 6 weeks you will keep track of six different areas of health. We have made it easy for you to make these changes and incorporate them into your daily life. We are helping you start healthy habits. These changes will be added up daily in a point system. Trust me, it’s not going to take much time to calculate!
There are 6 components to the Transformation Challenge to consider when adding up your points:
During the 6 weeks of the transformation challenge you will be given cards to keep track of your eating, exercise and life style choices. Each week these points will be recorded on the white board.
The Hydrostatic Measurement is limited to 30 spots. There is a December 27th deadline for CrossFit Boston members who would like to sign up. We are participating in this challenge with North Shore CrossFit and Mountain Strength CrossFit! Some of their members may need to come here to get tested so don’t hesitate to sign up!
The Transformation Challenge Packages:
- Hydrostatic Measurement
- Weekly Score Card Check In With A Coach
- Pre & Post Challenge Fitness Assessment
- Circumference Measurement (Waist & Hip Ratio)
- Weekly Score Card Check In With A Coach
- Pre & Post Challenge Fitness Assessment
Need more support around food? Alex Black, owner of Wicked Good Nutrition and our nutrition expert, is putting together a package for you to purchase from her. It will include nutrition analysis and weekly check in. For more details come to the meeting on Saturday, December 7th at noon or contact her directly. We are lucky to have a nutritionist with her knowledge. Taking 6 weeks to make some life altering changes may take more support! Check out her website: WICKED GOOD NUTRITION
The End is The New Beginning
Hydrostatic Measurement will be redone, the Transformation WOD will also be retested and the final points calculated.
There will be 2 winners for this challenge. One man and one woman will take it all. The winners are based on three measurements: body composition, points, and challenge WOD improvement. Awesome prizes for both winners of this Transformation Challenge!
01 Dec 2013
Let’s start with a regret. I wish I had gotten off my ass and joined CrossFit Boston a year ago.
Fitness-wise, it had been a rough year since I got out of the Marines and started at HBS (Harvard Business School). Not that I wasn’t working out at all, but what I was doing wasn’t much more effective then doing nothing. Going to the gym, throwing around some weights, going for a run every once in a while. I had a couple of friends who had joined CrossFit Boston, but I figured they were wasting their money. I thought I didn’t need a class to get in shape. I was a Marine, I could take care of myself.
Well I was completely wrong. I had put on weight, lost muscle, lost aerobic ability and my overall fitness was degraded. I did need CrossFit. The good news is that I finally got off my ass and joined. The instructors, the competitive team atmosphere and the CrossFit workouts have been completely worth it. It’s been 2 months since I’ve joined the gym. I’ve still got a long way to go till I get to where I want to be, but I’m already hitting PRs. Not 2 month PRs but liftime PRs in lifts that I’d been doing my whole life (even the bench press, which it’s not like I was ignoring before). And then there are all those things that I never had done before. I had no idea how to do a clean, snatch or overhead squat before I joined. I really didn’t even have the mobility to do the snatch or overhead squat. Not saying when I do them now they are always pretty, but I can get them done. And then of course there are all the other levels of fitness CrossFit throws at you.
Every day I both dread and can’t wait to get to CrossFit Boston to do the next WOD. I’m hooked.
24 Nov 2013
WE NEED 4 MEN TO COMPLETE 2 MORE TEAMS!
Time: 10 a.m. – 3 p.m.
Location: North Shore CrossFit @ 121 Liberty Street, Danvers MA
We have 6 teams so far! We are in need of 4 men who want to show of their incredible talents.
If you have not registered your team do it soon or it will close out. Each team needs a team leader to register them. Here are step by step instructions to make it easy!
1. Ask Coach G2 or Tina if you need a team.
2. If you have been designated a team then have your team leader register your team. Here is the link: Not Your Average Joes
3. Come up with a Team Name–It’s easy! I looked at Evan’s t-shirt and now we are the Biscuits & Gravy team!
4. When you have registered your team have your team leader email Tara from North Shore CrossFit with your team name, team mates names, and t shirt sizes. [email protected]
5. Split the cost! It’s $140 per team.
6. We will have a car pool list when the date gets closer!
Hope that helps!!
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.