Fire It Up! Fire It Up! This week felt as though I was in the gym for the first time in quite awhile. With Abigail first getting pneumonia and then the 3 consecutive weeks of storms and no school, Jess and I had to really juggle our schedules. For those of you that have missed me, I am happy to let you know that I am back and will be on the coaching schedule more frequently.
Beginning today here are the classes that I will be instructing:
Tuesdays – 5:30pm
Wednesdays – 6am & 7am
Thursdays – 5:30pm
Fridays – 6am & 7am
An Open Letter to the Gym
Dear “Regular” CFB Member,
We are sorry.
We are sorry that for the next 5 weeks when a large number of people at the gym are going to be obsessing over this thing called the “CrossFit Open”.
For the uninitiated, ‘The Open’ is an annual event where people sign up to see how they rank against thousands of their peers. To level the playing field as much as possible nobody knows what the workouts are ahead of time and everyone’s reps are judged and counted using very specific standards.
The workouts are announced on Thursday nights, and scores must be submitted online by Monday afternoon. As a gym, we will be posting the workout as the gym’s 6:30PM WOD on Fridays. But this minor change isn’t the main reason why we are apologizing.
For most who do the Open, it is a chance to set a baseline performance or to compare your progress from year to year. It is also a great way dip your toe in the water from a competition standpoint.
Doing the Open at your ‘home’ gym surrounded by supportive friends and coaches is a fun and instructive way to expose yourself to this side of CrossFit. Some people run 5ks or do bike races, for many people at our gym, this will be their ‘challenge of the year’.
For some people at the gym, this is one of the most hectic times of the year… and that is who We are apologizing for. For those who take competing very seriously, there is very little in life that duplicates the stress of the 5 week Open. Nervously awaiting the announcement. Reading countless articles on how to attack the workout. Doing the workout. Checking the leaderboard 3-4 times a day (or hour!) to see how your score is moving around as other people enter theirs. Repeating it when you are disappointed with your performance or if the team needs it. Etc.
Naturally this level of stress tends to make people a bit “crazy”. Crazier than usual anyway. You will notice people walking around with papers, some asking “Will you judge me?” or “Will you video me?”
You will see groups of people doing the same workout all over the gym. Sometimes they will be in an inconvenient place, asking for equipment, setting up cameras, or making too much noise during a class. People will be hovering around the computers so they can ‘log their scores’ and ‘check the leaderboard’.
While it is inconvenient to those of you who aren’t doing the Open, keep in mind that for many people who have decided to participate in it this year, it is an extremely taxing and stressful time. Let’s celebrate their decision to ‘step into the arena’… “whose face is marred by dust and sweat and blood; who strives valiantly…”. Let’s support them by cheering them on, giving them space, letting them act out their quirky preparation routines, and understanding when they drop a few choice words if they fail to hit their mark after a second time through a particularly terrible workout. These are your friends and classmates. They are your tribe. Let’s support them like you would your favorite sports team!
In return, we ask athletes doing the Open to promise to stay out of the way as much as possible and stick to the aforementioned schedule. To understand that not everyone is doing the Open – and that is okay! To understand that many people have no desire to do the Open again, or at all, and our gym is ultimately about leading better lives (not just about doing great in the Open).
So everyone (competitors and non competitors alike) need to get physically, mentally and emotionally ready for the Open. It is going to be crazy in here for the next month or so, but for all of the weird stuff going on there is also a lot of great stuff too.
The Open isn’t just a time for people to test and challenge themselves. It is a time to rally around our friends, training partners, and coaches. A time to build a stronger community, and share in more than the sweat and effort we do every day. To share our collective ‘experience’. To feel the highs, and lows, that come from doing something epic.
Get ready, because it is going to be a bumpy (and fun) ride!
March 1st Week of Programming
In teams of two, complete four rounds, each for time of:
1000 meter row
Every minute on the minute, both partners must perform 5 burpees. Partition work as needed between efforts.
Five rounds for time of:
115/75 pound Snatch, 3 reps
115/75 pound Overhead squat, 15 reps
Row 500 meters
Rest 5 min
5 Wall Climbs
a. 50-100 perfect push-ups
b. 25-50 shoulder pass-throughs and/or kip swings
c. 5-10 wall climbs
2. Pull-Up Madness. With a continuously running clock do one pull-up the first minute, two pull-ups the second minute, three pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
1. 1RM Clean
2. 3×3-5 at 60-75% of your max effort with flawless technique
1. Push Press-Work up to a heavy triple
Complete as many rounds and reps as possible in 9 minutes of:
15 Box jumps, 24/20″ box
115/75 pound Push press, 12 reps
Complete as many rounds in 20 minutes as you can of:
75/55 pound Power snatch, 12 reps
20 Feb 2015
Fire It Up! We just got back from Florida with the family. It was great to take some time away and recharge the batteries. I can say that I didn’t miss the snow. Not one bit.
We did come home to a bit of water damage from all of the snow and ice on the roof. It would have been even worse had we not had it cleared before leaving. Today is going to be spent getting the newly accumulated ice dams off the roof to prevent further damage.
I hope that you all had a great week of training despite the arctic cold. I will see y’all in the gym this week.
12 Feb 2015
It’s Friday baby! It’s time to Fire It Up! With the unprecedented snowfall that has hit Boston, I have made shoveling my second job. It’s CRAZY! The forecast are calling for another 12-18″ on Saturday night into Sunday.
Be sure to catch the blog to look for updates on any changes to the class schedule. Coach Mickey will get the word out to everyone. It will be on the BLOG AND CFB FB page.
The Whole Life Challenge has been great for Jess and I. She has been consistent in her training and really reclaimed her physical self. The WLC coupled with Renegade Rowing and she has found an excellent combination. I have benefitted also, 12 pounds lighter and two belt notches smaller. I can say that I am pleased. There has been a great deal more cooking at home with greater variety as well.
I am away this week for February Vacation, so you won’t see me in the gym but I am going to be looking at the Instagram account to catch up with some ass kicking! Get Some!
06 Feb 2015
If you didn’t make it into the gym yesterday, you have missed some of the cool changes! For starters, the pull-up rig has finally been moved to the wall. It is partially mounted and will be completed this morning.
Watch the video here to see some of the changes.
Tomorrow after the 7am class finishes we will close down until 4pm. This will allow the electrician to hang the fans as well as the rings and ropes. There will not be a 12pm class today.
Help Out a Kid!
One of our very own, Ms. Natalie Kallwass, is trying to help her students help others. Her students are working with the St. Bernard Project and heading to New Orleans to help build homes for those in need.
Here are their words:
We want to go to New Orleans because…
” I want to give them back what they loved and was close to their hearts.” – Sube
” I want to help them because I don’t want them to feel alone and I want them to feel that there are so many people that care about them.” – Fatima
“This country gave me a home, and the best way to show that I am thankful is to help give others a home.”
“I want to give people back a home where they can create memories with their families.” – Jose
“I want to see a big smile on their faces!” – Ashley
As a group we are working hard to reach our fundraising goal. In order to make it, we need your help and support to change lives.
Next Week’s Programming
EMOM 15 min
1 min: Strict Pull ups or Ring Rows
2 min: Handstand Hold
3 min: 50m Bear crawl
A1. 4x 8/12
DB seated strict press (HEAVY)
1 min rest
A2. 4x 8/12
(Horizontal/Vertical Flys– Side/front to OH- reverse same way to starting position)
2 min rest
Min MAX efforts:
30 sec rest
1 min Sit ups
30 sec rest
1 min KB swings
1 min rest in-between rounds
Skills: (15 min)
Muscle Ups / progressions
1: Strict Pull ups use assistance if needed. Ring Dips, assistance if needed. MAX effort for both.
2: Seated MU w/ rings being the height of hips, with band. OR, muscle up progression rings w/belt
3: High Rings, use a band like you would with the bar “Catcher” Foot in bar, practice false grip.
7 rds for time:
10 NARROW squats
20m Bear Crawl
7rds for time:
10 NARROW squats
20m Crab Walk
3-5 min rest
7 rds for time:
10 Narrow Squats
20m Gorilla Walk
Warm-up:AMRAP 10 MIN w/ bar ½ way ADD 20/30lbs to bar
5 Dead lifts
5 Muscle Cleans
5 Strict Press
1 RM Split Jerk from rack (20 min)
*Mobility in between reps*
EMOM: 20 min
1 min: MAX wall balls
2min: 100m sprint or 200m row
Warm –up: (5-10 min) Row or Bike or BOTH
Skill: Snatch/Technique/Drills (15 min)
2 – Shrug pull from Floor
2 – Hang High Pulls
1 – Hang Power Snatch
1 – OHS
5 min Mobility / Rest
AMRAP 16 min
OHS: RX 135/95, Scaled 95/65, 65/45
10 – OHS
8 – Ring Dips
6 –GHD sit ups or K2E
5 min Mobility / Rest
Warm – up 2x 400m run/jog
Mobility, Dynamic, ROLL OUT, quads, hamstrings, calves, and FEET
Test: (15/20 min)
1 mile Run
5 min rest after LAST person is done.
AMRAP 20 min
10 Pull ups
5 DB Deadlifts
8 Push Press 95/75 (from ground)
30 Jan 2015
The end of the month is already upon us and its time to move forward into February. January’s programming was put together by Coach G2. We have received a good amount of feedback and we appreciate it. Part of what we need from you is to be tracking your progress and letting us know how you are feeling or responding to the workouts. Coach Jen has programmed for this next month and it looks like it will be another fun month.
We appreciate everyone’s patience with getting everything set up within the gym. Our top priorities are the pull-up rig, fans, rings and climbing ropes. We have been in communication with a few persons to get it done. It needs to be done correctly and we hope to have it completed by the end of next week.
Tomorrow is our in-house throwdown. There will not be any regular classes and open gym will not be available. That being said, I WILL be in the gym by 6:30AM for some private sessions. Open gym will be available from then until 9am, with a hard stop at 9am. The platforms will be available for the weightlifting class only as usual on Saturdays.
See y’all in the gym!
23 Jan 2015
Fire It Up! Fire It Up!
First congratulations to Kathryn and Matt on their new marriage! We are happy for the two of you and may you have many years of bliss! An additional congratulations to CrossFit Southie owners Chris and Amy with the birth of their baby boy Bradley.
How are you feeling this week? Strong? Sore? What has been your favorite workout this week? This month?
As was discussed in the Town Hall Meeting, we are continually working out the kinks and getting the gym to where we want it to be. The leaderboards are up along with the New Athlete Level Skills. Look for a blog post next week on how to use those.
This weekend we have the Renegade Rowing Cup race at 8am. All are welcome to participate. Contact Coach Pat for details.
All of the workouts are updated in our ZenPlanner workout tracking. You can download the app on your smartphone by uploading crossfitboston.sites.zenplanner.com to your web browser. It will then ask you to if you want to add the app to your home screen. From there, your log in is your email that you use with us and if you don’t know your password you can request a new one.
This app will also allow you to update contact information, handle payments, etc. So, get back to tracking all of your workouts. If you are not journaling you are not training.
15 Jan 2015
The weekend is upon us. It’s Friday baby and time to Fire It Up! Tonight will be our Town Hall Meeting. I am looking forward to seeing everyone that is able to make it and answer questions you have. But that is for later.
Big week! We worked up to a few 3RM’s and 5RM’s, a little thing called the “Beep Test.” Now these are not necessarily going to be personal bests but because you all sweat F*ckin’ Liquid Awesome I know that many did indeed hit new personal records. Who hit it? Who was able to ring the bell? Don’t be shy, this is your time to say look at me instead of saving it for the dreaded beast known as Facebook! HA!
Speaking of Liquid Awesome…watch this video of Matt E from the 6am class on Wednesday. He hit 8 full rounds of the “Beep Test”. It was quite fun to watch that level of performance.
INDOMITABLE – impossible to subdue or defeat. Unconquerable. Unbeatable. Unstoppable.
“Unstoppable” (Nov, 2010) Essay By Lisbeth Darsh Live Like That
You can beat me. But not defeat me.
I will dial myself in. I will focus.
You can run faster than me. But you cannot run truer.
I will learn to sprint. And to slow my pace for recovery.
You can post higher PR numbers than me on every whiteboard that exists in this world. But your weights really only mean something to you, not to me. You can lift more than me. In rubber or iron. Today.
But not in life. I am my own yardstick.
I will breathe deep and take this burden from the ground to my shoulders. And then over my head. But I will put it back down and walk away from it. It does not own me.
Although we pen our efforts for everyone to see, I was never competing with you to begin with. I am trying to be a better version of me, every single workout and every single day. You only help me to get there. Thank you. I hope my efforts drive you harder too.
But make no mistake, you can never defeat me.
It’s simply not possible.
I am unstoppable
I LOVE this essay by Lisbeth. This should be your thoughts each and every time you walk through the doors. I believe in it so much that I had shirts made. I am going to get it put on the wall in the gym. I want it to be a daily reminder to those that need it.
A very small quantity is available for purchase at $25 per shirt. We have XS – XL. Let me know if you would like one for your closet.
09 Jan 2015
Today marks the first full week of being in the new space. It’s definitely coming together as we make adjustments to what works best in the configuration. I appreciate everyone’s patience as it is a work in progress. We have some great plans for some adjustments that will take the space to the next level!
FIRE IT UP!
It is Fire It Up Friday! It’s 2015! What are you working on this year? Where can you dial in to get a little bit better? Coach Divine of Unbeatable Mind has a saying that, “Everyday give 100% to becoming 1% better.” Think about that. If you got 1% better each day, what would that look like in three months? A year? Two years?
That being said, Jason “Sager Juice” has rocked out two huge PR’s this week and has been ringing the PR Bell like a boss! Who else has been able to rock the Bell? Post it up to comments.
LIVE LIKE THAT
I would like to highly recommend Live Like That by Lisbeth Darsh. I have Lisbeth since 2006 when she first got into CrossFit and became an affiliate owner in Watertown, CT. Her professional career was first as a writer, which shined through in her many blog posts, Words With Lisbeth. Lisbeth soon moved on from being a gym owner and relocated to Santa Cruz, CA working for CrossFit HQ until last fall.
She next began compiling all of essays and was seeking funding. I am proud to say that, through Kickstarter, I was one of those contributors that helped her publish her first book. I received my copies yesterday in the mail and I have had difficulty putting it down. Allow me to share this one essay with you. It happens to be the very first one from the book.
The Light Up Ahead
I am never convinced that anything I write is more helpful or useful or beautiful than Bruce Springsteen’s simple, “Hold on brother, there’s a light up ahead.”
That’s what we want, isn’t it? Someone to tell us to hang on, to endure, to persevere. That there is a relief coming from whatever battle we have suddenly found ourselves in the midst of, or a break from whatever sadness has wrapped its cloak around us. That somewhere, somehow, life is going to improve in the future.
Or maybe it’s just me. But I want it.
And I think you do too. That’s why you’re reading right now. And that’s why I write it: I need to hear it, again and again and again. It seems every single one of my notebooks over the years has this entry in it: “Hold On.”
Life gets dark sometimes. We lose jobs, we lose friends, we lose loved ones forever. We come in last place, again and again. It’s easy to get angry, sad, to get bitter. Go ahead, get mad…for a little while.
But then, if we are smart, we pick ourselves up and we get better. Because it’s just life, after all — the grand mark that’s been going on since humans first started walking the Earth.
You aren’t the first one ever to lose. And you won’t be the last.
The good news? Hold on brother, there’s a light up ahead.
“If we live long enough in this world, we will have our hearts broken. Do they heal? Well, maybe not fully, completely, ever. But in the cracked and broken pieces, that’s where the light shines through. We walk in the world forever after with more depth, more sensitivity, more compassion. Our love affair with the world begins with a broken heart.” Marilyn Sewell
When I first read this essay, I was floored with how powerful it is. It is remarkable. Read it again. Pass it along to a friend. Who knows when he or she will really need it and it will help them get to the light up ahead.
19 Dec 2014
Hey! I’m a little late today but I think you will be pleased to hear what I have to say. At 1:30pm today we were issued our Certificate of Occupancy for the new space at 100 Holton Street! FINALLY!
There are some details that need to be ironed out regarding the move in date and I will be working on those the next couple of days. Monday I will receive the keys and the process will begin. That being said, the class schedule may be changed to accommodate the move.
Many of you have already departed for the holidays and I wish you all the best. This upcoming year will be our 10th in existence and I am proud to see how far we’ve come and where we are going. Next week there will not be a Fire It Up Friday post so this is my last of 2014. Here is a thought for you:
“Success is neither magical nor mysterious. Success is the natural consequence of consistently applying the basic fundamentals.”
~ Jim Rohn
WHAT’S ON TAP
1a. Push Press – 3×3, rest 30 seconds
1b. Chin-ups – 3×4.4.4, rest 2 minutes
2. AMRAP 10
1. Free Handstand hold – 3×10-30 seconds
2a. Pistols – 5×3 each leg
2b. Gluteham developer sit-ups – 5×10 each leg
3. Groups of 3 – divide the work as see fit (all may run together but only 1 person at a time on the WB/DU’s)
Run 1500m with a sandbag
75 Wallball shots, 30/20
150 Double under
Run 1200m with a sandbag
50 Wallball shots
100 Double under
Run 600m with a sandbag
25 Wallball shots
50 Double under
1a. Deadlift with a 21×2 tempo @ 75%, women 5×8/men 5×5, rest 1 minute
1b. Strict HSPU – 4×2.2.2, rest 2 minutes
30 Bear Complexes for time
1. EMOM 12 – 3 Power Snatches
1-4 @ 65%
5-8 @ 70%
9-12 @ 75%
2a. Shoulder Press with a 22X2 tempo @ 73%, women 5×8/men 5×5
2b. Bent over BB row (no momentum) – 4×8-10, rest 2:00
Wednesday 12/24 CLOSED
Thursday 12/25 CLOSED
Friday 12/26 – TBD
Saturday 12/27 – TBD
Sunday 12/28 – TBD
Hey CFB! Who’s ready for Turkey?
Thanksgiving is my favorite time of year and I can’t wait for next week. Be sure to check below for the holiday schedule! Congrats to all of those athletes who PR’ed this week. I hope you all enjoyed attacking your 1RM Power Clean, 1RM Shoulder Press, “Cindy” and “Mary”. We’ve had some epic days in the gym with classes packed and everyone throwing down. The Olympic Lifting, Strength, and Rowing Programs have been blowing up and it’s awesome to see everyone working so hard to reach their goals. Bring your “A” game for this weekend and next week leading up to Thanksgiving. I’ve got some fun in store!
Mobility Awesomeness w/ Coach Jen!
Don’t forget to drop in and get your stretch on with Coach Jen every Wednesday evening at 7:30pm and Saturday morning at 8:00am! If you are tight, run down from a solid week of training, or in need of some good breathing, get there! Do it. Do it.
Renegade Rowing League 1 – Saturday at 8am!
If you’d like to retest your 2k and race head to head with members of the Renegade Rowing Club and other gyms in the area, sign up on the whiteboard and come ready to race! Here is some more info on the event.
Holiday Party – December 6th from 6pm to 9pm at Daedalus in Harvard Square
Bring a friend and have some fun! We’ll all be there! Get pumped!
CFB T-Shirt Contest! Help us Vote for our next T-Shirt!
CFB Thanksgiving Schedule:
- No 8AM Master’s Classes next week
- Wednesday 11/26
- 6am, 7am, 12pm classes (NO OPEN GYM BETWEEN MORNING AND NOON CLASS)
- No evening classes
- Thursday 11/27 – CLOSED
- Friday 11/28 – TurkeyWOD 10am – 12pm
- Saturday – 10am ONLY
- Sunday – 9:30am
Here is the programming for the week! Have fun and go hard!
Complete For Time …
25 KB Goblet Squats (1.5/1)
50 KB Swings
75 Double Unders
50 KB Swings
25 KB Goblet Squats
Teams of 2
One person working at a time.
Complete For Time …
30 Clean and Jerks (135/95)
60 KB Swings (1.5/1)
90 Wall Balls (20/15)
120 Double Unders
1a. Fish Game x2
1b. 20 Reverse Lunges x2
1c. 10 Push Ups x2
10 Bench Press @65%
5 Pistols Each Leg
3. Gymnastic Skills:
10min Handstand Practice Balancing Without Wall/Assistance
1. Back Squat
5 reps @ 75%
Kipping pull-ups 10.10.10, rest 3 minutes
3 reps @ 85%
Kipping pull-ups, 10.10.10, rest 3 minutes
1+ reps @ 95%
Kipping pull-ups 10.10.10
2. AMRAP6 (For Reps)
9 Air Squats
6 Push Press (85/55)
Max Free Handstand Hold*
*Every second spent in a free handstand or handstand off the wall counts as one rep
Touch and Go
Bar Speed on Drive
21 KB Swings
12 Pull Ups
Compete For Time w/ Family and Friends…
“The Gobble Gauntlet”
50 Sit Ups
40 Air Squats
20 Push Ups
10 Split Squat Jumps
1. Run 1 Mile
5 Push Ups
5 Jump Squats