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02 Dec 2013

TRANSFORMATION CHALLENGE

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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

tW1O_cnYKtLXwFb_AhFGbZa8qgYLl5QSEUUBwTSiJ7M**If you can’t make the meeting let Tina or Jason Gee know and they will walk you through the process, cost and answer any questions.

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:

Nutrition

Exercise

Mobilization

Hydration

Sleep

Lifestyle—Meditation, Competitions, Better Choices = Bonus Points!!zqsPXw-qt1w_VlWVBK47WaOBuUKeuaTa0u8INJOOP0U

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.

DEADLINES! DEADLINES!
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:

$125 Includes

  • Hydrostatic Measurement
  • Weekly Score Card Check In With A Coach
  • Pre & Post Challenge Fitness Assessment

$75 Includes

  • 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

On Saturday, February 15th we retest everything. And I mean everything!!HF51koRG9nrJO5da2GW8e2jkJM1Kpj2Ek32ckNZlMsA

Hydrostatic Measurement will be redone, the Transformation WOD will also be retested and the final points calculated.

WINNERS! WINNERS!

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

David Kemp

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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

Not Your Average Joes Competition

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WE NEED 4 MEN TO COMPLETE 2 MORE TEAMS!

gym2When: Saturday, January 18th

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 Community~Family

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IMG_8801At 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.

IMG_5339When our members bring in their children I want them to know we welcome them! Our most recent additions to the community are Keith Craig’s son Dillon Cameron and Finn Harrigan’s daughter June Mary! 

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! 

Pictures:
*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

Checkout the post below from Alex Black of Wicked Good Nutrition for some good info and ideas on what to eat before a workout.

 

Get some ratio at the Renegade Rowing Club starting December 2nd!If you’re interested in joining the Renegade Rowing Club to train for the Renegade Rowing League and CRASH-B’s please register here.  The club starts training Monday, December 2nd at 6:30pm at CrossFit Boston.

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.

 

..Read The Rest Here…

 

Then share your favorite pre-workout meal in the comments!

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

For time
30 GHD sit ups
30 Deadlift, 225/155
30 Double Unders
30 OH squats, 95/65
30 Pull-ups

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
1. “Diane”
21-15-9 for time
Deadlift, 225/155
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 Burpees
10 Thruster, 135/95
10 Pull-ups
10 Power Clean, 135/95
10 Pull-ups
10 Thruster, 135/95
10 Burpees
10 Overhead squat, 135/95

Friday – 11/22
1. “Lynne”
5 rounds
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

AMRAP 2
10 Overhead swings, 32kg/24kg
10 Push ups

Hey guys, 

 

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.

https://trial-fb649e83.sites.zenplanner.com/event.cfm?eventId=E2909B65-71BA-4DEF-8D9B-48F1DA21ADD8

On Saturday we have two awesome athletes competing at the CrossFit Southie Showdown. Let’s all go and show our support!

IMG_6121Perhaps 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 IMG_8531coaching. 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
Deadlift 405
Back Squat 300
Front Squat 265
Fran 3:59

All PRs he plans on breaking this year!

 

 


Renegade Rowing League is Back!
Announcing the Renegade Rowing League 2013/14

 

2k Row CRASH-B Style @CFB

 

December 21st and January 25th

 

 If you’re in the Boston Area on December 21st come to CrossFit Boston Iron and Grit at 114 Western Ave in Allston, MA at 11am to compete Head to Head CRASH-B Style.  There’s a $15 Entry Fee and prizes for winner’s of all age categories.  There will be holiday drinks and socializing afterwards with athletes from all over the area.

 

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.  

Mike and Mike attacking the 2k at the RRL - Are you ready for the Renegade Rowing League?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

Why Throwdown?

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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
December 7th

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!

Battle Of The Sexes Link

North Shore CrossFit ~ Not Your Average Joes Team Competition
January 19th

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!
December 21

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!


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