26 Feb 2014
How’s it going CFB?
I hope you’ve all had a solid week of training and you’re prepared to take on the first workout of the CrossFit Games Open tomorrow. We will be performing “14.1”, which gets released tonight at 5pm PST. If you haven’t gotten around to registering yet, be sure to register by tomorrow! Here is how to register …
1. Visit the website games.crossfit.com
2. On the Games site, click on the “register here” button. It costs US$20 for athletes from the U.S., Canada, Australia, and Europe, or US$10 for athletes from the rest of the world to register as an individual. Fill out the required information, agree to the terms and policies and enter your payment information. The information you provide will determine your region for the ENTIRE competitive season (Open, Regionals and Games). Once you complete registration you will be taken to your Competition Page where you can select an affiliate, create a team or join a team. Our Team for the gym is CrossFit Boston.
I hope to see everyone crush it tomorrow! Eat well, stay hydrated, get a good sleep, and come ready to throwdown!
21 Feb 2014
2014 Reebok CrossFit Games Open
The 2014 Reebok CrossFit Games Open is less than 1 WEEK away. This is an exciting part of the year because it challenges everyone to compete and competition makes everyone better. It just does. We push harder. We perform in ways we didn’t think we could. We learn so much about our abilities and areas that we still need to improve. It’s the ultimate test over the course of 5 weeks.
For me as an affiliate owner, it serves two purposes: community building and feedback on the programming being done for the gym.
Lets start with the latter. CrossFit is defined as functional movements, constantly varied, performed at high intensity. That allows a broad interpretation of program design that can be considered CrossFit. How do I ensure that what I am programming is working to make you, the members, more fit? Thankfully Coach Glassman went on to define fitness further as improving work capacity across broad time and modal domains. Meaning, the ability to perform more work (force X distance ./. time) across very short workouts to much longer workouts with the numerous functional movements CrossFit employs. He even went further and defined fitness 3-dimensionally by including age. Are we increasing work capacity across broad time and modal domains as we continue to get older?
The Open is a test of this exactly. It is free of any biases I may have and we can and do repeat it throughout the year.
Community, each year The Open brings members closer together as we all share this common experience. I equate it to 4th of July “Murph” every Friday of the week. Everyone has the opportunity to meet new faces and cheer each other on. The energy is electric and the effort is “All In”. At the end of the night there is usually a group hanging around and sharing their perspectives of what happened, how to improve, where to go eat after. It’s always fun to see.
This year we will be running The Open WOD every Friday. If you are registered you will be judged and given a score sheet each week. If you are hopeful you may qualify for Regionals your workout needs to be videotaped and your judge must have passed the CrossFit Judges course. Get ready and FIRE IT UP!!!
What’s On Tap
The programming for the next five weeks will continue to be a high intensity followed with skill work. Be sure to continue hitting your L-sit holds on your own in addition to plank holds and hollow rocks.
3 Rounds for time
50 Double unders
10 Back squats, 135/100
10 Deadlift, 135/100
10 Bar facing burpees
bar must start from the floor for the back squats. overhead and on the shoulders in any fashion without assistance from a rack
Complete for time reps of 21-15-9
Hand release Push ups
This workout is to be performed like a relay event. First person completes 21 reps of the deadlift and then the second person immediately begins his/her reps. When both are finished with 21 deadlift, the first athlete takes off on the 500m run. Athlete 2 takes off when Athlete 1 is finished. When both are finished with the run, Athlete 1 begins his/her push ups, then athlete 2. Continue the above for 15 reps and then again for 9 reps.
1. EMOM 12 – 2 Power snatch + 2 Overhead squat
2. Ring dips – 3 x max reps; rest 2:00
3. Double unders – 3 x max reps; rest 2:00
1. keep the weight moderate to light focusing on speed and efficient bar path
2. Intermediate and beginners may use bands for assistance on static or box dips but NO kipping
1. Front Squat – 7×2
2. Row as far as you can in 12 minutes
1. Work up to a challenging weight and then perform 7 sets of 2 reps at that weight.
2. Aim to maintain a +4 seconds of your 2k pace or faster.
1. AMRAP 10
10 Power clean, 115/75
5 Chest to bar pull ups
2. Toe 2 Bar – 3 x max reps, rest 2:00
3. Thruster – 3 x 25 unbroken, 75/55; rest 2:00
1. Burpees games standard. Power clean from the floor.
2. If scaled then perform 3 x 10 at best progression able
3. Scale the load if necessary to perform the 25 reps unbroken
1. Shoulder press – 5 x 3
2. Box jumps – 3×20 unbroken, 24/20; 2:00 rest
3. Deadlift – 3×15 touch and go, 135/95; 2:00 rest
1. Work up to a challenging weight. Then perform 5 sets of 3 reps at that weight.
2. Games standard (stand up in full extension on the top of the box)
2014 Reebok CrossFit Games Open WOD 14.1
First things First! Congratulations to all competitors at the 2014 CRASH-B Indoor World Rowing Championships last Sunday. CrossFit Boston and Renegade Rowing had a total of seven athletes compete for their personal best performance over 2,000m on the Concept2 Indoor Rowing Machine. All of our athletes either met or achieved a new Personal Record (PR). I got a chance to cox many of them, basically sit behind them and motivate them to push harder, and everyone executed their race plan just as we had practiced all winter long. Overall the experience of racing hundreds of the best rowers from around the world was awesome. I’d say they definitely achieved 7 or 8 minutes of Glory!
Here are the results:
David Porter 7:35.6
Jodie O’Malley 8:29.3
Terese Holm 8:14.1
Bob Ezzell 7:50.4
Nick Anderson 6:35.8
Andrew Morrissey 7:03.3
Have you ever used a Partner for Mobility?
The CrossFit Boston Renegades will be hosting a Partner Mobility Seminar run by our very own Kapil Khimdas at the end of March!
Here are the Details:
Saturday, March 29th,
11:15am – 12:00pm Partner Mobility Seminar
12:00pm – 12:45pm Paleo Potluck
If you would like to join in the fun,
sign up here: CFB Renegades March Event
Have you ever dreamed of Running Up Mt. Washington?
Well now you can! A group of runners from CrossFit Boston will be teaming up to conquer Mt. Washington this Spring. If you decide to register and join them, sign up under the team name “CFB United”. Sign up at – mountwashingtonroadrace.com
Comment with what you plan on doing!
18 Feb 2014
Coach Julie Is OUT tonight. Please follow the instructions below for an open Olympic Lifting session.
As always help each other out and be careful and respectful of each other. Warm up joints well and 3×3 with bar.
I will be present 10am-12 this Saturday
Snatch 60% 3×3 70% 3×2 75% x3 80% 3×1
Clean and jerk 70%3×2 75% 3×2
Back Squat 70%x 3 75x 5×3
We have six members of Renegade Rowing and CrossFit Boston competing at CRASH-B’s, The World Indoor Rowing Championships, this Sunday. If you’ve never seen an indoor rowing event it’s pretty epic. Come check it out and cheer on our athletes. The competition is held at the Boston University Agganis Arena throughout the day. Below is a list of our competitors and the times they’re racing. I’ll be on the floor helping push them to new PR’s. Bring a friend and cheer them on!
Bob Ezzell 9:50am
Thor Helgason 10:05am
David Porter 2:45pm
Terese Holm 3:00pm
Nick Anderson 3:15pm
Andrew Morrissey 3:15pm
Good Luck All! Have Fun!
Stay warm and be careful in all this snow. We’re closing now, so there will be no Noon class today. The gym will reopen for the evening classes. See you tonight!
23 Jan 2014
Fire It Up! Fire It Up!
Do you realize that there are only 34 days until the first WOD is announced for the 2014 Reebok CrossFit Games Open? Insane! As you know we are choosing one movement each week to highlight for skill development. The movements have been chosen based on what has been most common in previous years selections and those that we feel may show up in the future. Two weeks ago we focused on the thruster. This week we focused on Toe 2 bars and knee to elbows. Next week…the pistol! Get ready to see some real improvement if you are struggling with the basics of the movement and some loading if you can perform this movement well.
Tuesday was a special day in the gym. The WOD was very similar to Open WODS completed in the past two years consisting of snatches and Burpees. The time was programmed to be a shorter AMRAP to ensure intensity was HIGH. There was even a discussion prior to class explaining the expectations. Perform as though your head was on fire. You all did not disappoint! I was impressed in the efforts I saw all around. I believe, everyone properly scaled the load for the snatch and turned his or her motor on full go! Keep it up, the programming is going to ask that you find that dark place again and again.
Beyond the obvious of work capacity, your mental capacity will determine just how well you perform in the Open workouts. Start preparing now!
Renegade Rowing League
The second 2k Test for the RRL is this upcoming Saturday at 11AM. There will not be an 11am class. We will still be holding the regular 9 & 10 AM classes.
What’s on Tap
10 Pull ups
15 Toe 2 Bar
10 Pistols (5 each leg)
10 Alternating KB Snatch, 32kg/24kg
10 Box Jumps, 24″/20″
REST 12 MINUTES
10 Back squat, 135#/95#
10 Power Snatch, 135#/95#
10 Box Jumps, 24″/20″
1. Push Press – 12 minutes max for the day
2. 10 Minute “Cindy”
5 Pull ups
10 Push ups
1. Practice Pistols
2. For time
100 double unders
3. 5 rounds for time
10 DB Shoulder to overhead, 55#/35#
20 Alternating DB Snatch, 55#/35#
Reps of 21-15-9 for time
Handstand push ups
2. Barbell Thruster – Max for the day 15 minutes
1. AMRAP 10
Row 20 calories
20 Knee to elbows
20 Ring dips
2. EMOM 15
2 Hang squat snatch – ascend to AHAP
1. 4 rounds for time
10 Bar facing burpees
15 Deadlift, 155#/105#
10 Pistols (5 each leg)
2. Overhead Squat – Max for the day 12 minutes
21 Jan 2014
Hey Morning Crew!
Awesome work crushing those 8 minutes of glory this morning. It’s cold. It’s snowing. Stay inside, stay warm, sleep in!
The 6am and 7am classes are canceled tomorrow morning (Wednesday).
Tomorrow morning wakeup, do a calf stretch, do 30 air squats, and mobilize whatever you need to.
As of now we’re planning on having a noon class, but keep an eye on the blog and Facebook page for any updates.
16 Jan 2014
There have been some questions posed as whether members are supposed to register under CrossFit Boston or CrossFit Boston Iron & Grit. All peeps should register under CrossFit Boston to avoid confusion and your score not being applied to the TEAM.
14 Jan 2014
Hey CFB! Are you ready for a great week of clean eating, dirty training and Not Your Average Joes Team Throw Down?
We are! The points on the board for the Transformation Challenge are starting to come in. If you haven’t gotten them in to me please do so by Wednesday. Lynn Marshall, Kathy Materazzo and myself are all fighting for last place…it’s fierce! The rest of you are rocking it out…keep up the great work. Love all the recipes on the Transformation Challenge page. If you need extra help with nutrition be sure to reach out to Alex Black.
Here are the Teams competing at North Shore CrossFit on Saturday:
Biscuits & Gravy:
Nick, Evan, Lynn and Ms. Congeniality
Mickey, Ali, Jodie and Pat
Snatchues of Liberty:
G2, Cori, Kristin, Dennis
My Biceps Need Bread:
Tito, Adam, Carla, Katie
Drop, Pop ‘N Lock:
Jason W., Kiel, Sophie, Shannon
Shakin’ Not Stirred:
Omri, Sharon, Nigel, Ashley
Snatch Me If You Can:
Chrissy, Kari, David Y., John Z.
CFB Badass Consortium:
Pat L, Alex B., Jason, Rachel
There will be car pools leaving from the box Saturday morning around 8:30. Check in with your team about rides and let me know if you need one. Also, the WODs were posted, look them over and ask a coach for help if you need to figure out a strategy. We are here to help!
I also hear that some teams are coming up with some outrageous outfits….can’t wait!