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
29 Dec 2013
I love rumors! Facts can be so misleading, but rumors, true or false, are often revealing.
Landa from Inglourious Basterds
I heard that Jason Wong is going to send Kiel a six-pack of beer every Friday night for the next 6 weeks. And Kiel will be having pizza delivered to Jason at the gym every day. Both of these guys are going to be dumping packs of cigarettes in Omri’s car in the hopes he takes up smoking again. And you don’t even want to hear what they plan to do to poor Kristen Halfpenny to sabotage her chances of winning the Transformation Challenge.
Rumors! And we haven’t even started yet. Rest assured that this Transformation Challenge is actually user friendly. Who wants to be miserable when you start out the New Year. It’s a time to reflect and be grateful for what we have, not a time to punish yourself because you had one to many drinks on New Year’s Eve or too much fruit cake!
It’s not a starvation plan that ends after 6 weeks and you go back to the old ways. It’s an opportunity to clean up your eating and add some habits that you can incorporate into your daily life. It’s about slowing down and taking time to meditate everyday for 10 minutes. Drinking more water to help your internal systems work better. Sleeping more! Or better yet, getting to bed at a decent hour in the evening. And it’s about us coming together as a community to just be healthier, happier and have a little more fun with our WODs!
Here’s What You Need To Know:
- We are helping you incorporate the following into your daily life:
- HYDRATION (H20)
- DAILY EXERCISE
- Hydrostatic Measurement is on Saturday, January 4th. Everyone has been scheduled at this point. Be on time for your appointment. Bring a bathing suit and a towel.
- You will receive a 6-page reading of your measurement results. It will have advice for caloric intake based on your goals. These can be used as a starting point for the nutrition portion of the challenge. But keep in mind that we are not keeping food journals. It is a point system. If you need more help with the eating portion Alex Black has offered her services at a discounted rate. I suggest you talk with her soon and consider hiring her for the six weeks of the challenge.
- For those who prefer hip/waist ratio measurement that will also be done on Saturday, January 4th.
- Testing WOD is also on Saturday, January 4th. Schedule has also been sent out. Neal is going to program a great WOD for everyone to finish and test different abilities. Coaches will be on hand to help you get through it.
- Transformation Challenge starts on Sunday, January 5th. The point system goes from Sunday to Saturday. Everything will be explained in the TC Packets you can pick up on Saturday, January 4th.
I’m also happy to announce that we have teamed up with Bos Creek, artisan meat, chicken and pork. They will be giving a months worth of meat to our Transformation Challenge winner! Check out their website:
In addition we want you to sign up today for the BosChallenge! It is a separate worldwide challenge but the owner Greg is letting us participate as a group. Once the Bos Creek WODs are announced on January 20th we will be posting them and having times for you to come in and finish them. There are only 3. We also get the opportunity to win 35 lbs of grass fed beef, chicken and pork as an affiliate if we get the most members to sign up. Spring barbecue!
If you sign up this week Greg is offering $20 to be used for grass fed beef, chicken or pork when you order on line. It’s free to sign up and all you have to do is email him. Below are instructions:
Send an email to: [email protected]
In the subject line write: I’ll Take the Bos Challenge
In the body write: CrossFit Boston
You must identify in the body as “CrossFit Boston” because we are using this challenge as an opportunity to win as an affiliate! In addition, we will be offering you the opportunity to finish the BosChallenge WODs (only 3) during the weeks of January 20th – February 4th. If you feel you have what it takes to go up against athletes from around the world we will video record you and send in your results. Otherwise, the WODs will be recorded in your Transformation Challenge record and you will receive 5 points towards our challenge for each WOD completed. It’s that simple.
Coaches will be on hand Saturday, January 4th to help you sign up for the BosChallenge as well! I suggest however you do it this week and get the meat ordered so you are ready to eat clean and train dirty!
Due to unforeseen circumstances the gym will be closed for the Noon class and will re-open for the afternoon classes. Sorry for any inconvenience. Have an awesome afternoon!
18 Dec 2013
Performing an appropriate warmup for the workout that is set out each day can make or break a performance. Below 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 control, connection, and recovering to strength. 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?
Renegade Rowing Club Warmup:
1min – 1/2 Legs Only
1min – Full Legs Only
1min – Legs and Body Only
1min – Full Stroke
1min – Pause @1/2 Slide Every Stroke
5min – 10 Strokes On/ 10 Strokes Off, 15 On/15 Off, 20 On/20 Off
08 Dec 2013
The year is quickly coming to a close and we still have so much to do!
Keep up the great training…no substitute for training dirty and eating clean.
Saturday, December 14th HOLIDAY PARTY
Time: 6-9 p.m.
Where: DAEDALUS Restaurant & Bar
If you plan on having dinner at Daedalus please make reservations. Call: 617-349-0071
Champagne Toast & Desserts around 7:30/8 p.m.
Can’t wait to see everyone!
Friday, December 27th is the deadline to sign up for the Transformation Challenge if you are having hydrostatic measurement. The hydrostatic measurement will take place on January 4th. Please let Tina or Jason know if you are interested. If you can’t make the Saturday, January 4th hydrostatic measurement we can set you up to get tested on Sunday, January 5th.
The Transformation Challenge is a great way to kick off the New Year and start some healthy habits. It’s only 6 weeks and you will have a group of people supporting you while you make some changes to sleeping, hydration, mobilization, nutrition, & better choices!!
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.