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Fire It Up!  Fire It Up!

Great work on a short week.  Both Monday and Wednesday there were plenty of personal bests in both the back squat and deadlift!  Wednesday night Adam “Captain America” Voci set the new gym record for Mary with 13 + 6 rounds and Sophie Hu was just 5 reps shy of tying the gym record with 8 + 25 rounds.  Great job to both of you!

What’s On Tap

11/30 – Saturday
1. EMOM 20
ODD minute – 10 toe 2 bar
EVEN minute – 7 power clean, 155/105

2. Jerk – 10 minutes to work up to a max single for the day

12/1 – Sunday
Teams of 2 complete 3 rounds each alternating movements:

Row 500m
Deadlift hold, 245#/165#

While one athlete is rowing the 500m AFAP, athlete #2 will hold the bar at the top of the deadlift position.  If the bar is put on the ground, athlete 1 must stop rowing until the bar is locked out again.  The score is the total time of the team to complete 3000m.

12/2 – Monday
1. Clean – 15 minutes to work up to a max single for the day

2. 4 rounds for time
7 DB Power clean, 55/35
14 Fr. Rack DB forward lunges, 55/35
21 DB Thrusters, 55/35

12/3 – Tuesday
1. Press – 5×3

2. AMRAP 20
10 Burpees to a 45# plate
10 Pull-ups
10 OH Swings, 32kg/24kg

12/4 – Wednesday
1. 5 rounds for time
10 Snatch, 135/95
20 OH Walking lunges, 45/25
2 Muscle ups

2. Handstand Push ups – 6×2 (strict)

12/5 – Thursday
1. Snatch – 15 minutes to work up to a max single for the day

2. Row 500m x 5
rest 1:00 between sets

12/6 – Friday
1. Front Squat – 7×2

2. “Klepto”
4 rounds for time
27 Box Jumps, 24″
20 Burpees
11 Squat Cleans, 145/100

 

Being Thankful

The time is drawing near in which everyone is supposed to say what we are thankful for.  I am going to kick it off by first saying that I am thankful for my wife, daughter and soon to be born daughter.  I am thankful that I get to wake up every day next to my best friend.  I am thankful that I get to work with a group of individuals that comprise a team that truly cares about those they serve.  I am thankful that the community here at CrossFit Boston is as welcoming and inclusive as you are and that you all come in day in and day out looking to improve yourselves.  It really is a dream to be able to wake up to do what I enjoy doing.  Thank you all!

Week in Review

Ok…Monday!  Easily one of the hardest training days programmed here at CFB.  Why?  Thrusters and burpees are the two most taxing, metabolically challenging movements we do in CrossFit due to the range of motion that your body travels.  Wednesday was TEST day with “Diane”.  I know that the ladies leader board is completely changed!  Great job!  Captain America has cracked the Top 5 for the men.  Awesome!

Today is “Lynne”.  It is a benchmark that we have not completed in the classes in more than 4 years.  The Leader Board is EMPTY!  Get in today and fill up the class and that leader board.  Due to a scheduling conflict, I will not be able to be in tonight but Coach Adam “Captain America” Voci will be working with Coach Tito to get the PM classes covered.  Coach Adam is a CF L1 Coach and trained many special forces in Afghanistan while he was serving in the military.  He is also one of CFB’s top athletes.

This Week’s Schedule

Thanksgiving is this Thursday.  The gym will officially be closed both Thursday AND Friday so that staff and members may spend some time with their families.  Unofficially, Coach Tito is planning to come in on Thursday AM for a WOD.  He will be posting details for those that interested and are staying in the area to join him.  Check back here at the blog.

What’s On Tap

Saturday – 11/23
Complete for max reps

Row 5k, stop every 1k and perform

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

Score is total reps completed

Sunday – 11/24
PARTNER WOD –  For time & AMRAP

While Partner 1 completes a 400m run, Partner 2 will perform max reps of a Dumbbell Clean into a thruster and then switch.  The workout is complete when each person has completed 4 x 400m run + max reps DB clean/thruster.

There are two scores: Time to complete and max reps.  There will be a 25 minute cap.

Monday – 11/25
1. Back Squat – 3×6

2. Row 5:00 (distance)
Tabata squats (reps)
Row 5:00 (distance)

Tuesday – 11/26
1. 3 position snatch – (high hang/mid hang/floor)
7 x 1

2. 3 Rounds for time
20 DB snatch, 65#/40#
40 Double Unders

A-Unbroken Double Unders

Wednesday – 11/27
1. “Mary”
AMRAP 20
5 Handstand push ups
10 Pistols
15 Pull ups

2. Deadlift – 3×6

Thursday – 11/28
CLOSED FOR THANKSGIVING

Friday – 11/28
CLOSED FOR THANKSGIVING

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

08 Nov 2013

FIRE IT UP! November 8, 2013

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Holy sore BUM BATMAN!  I don’t know about you but my gluteus maximus was very sore after Wednesdays Lunges.  I am still slightly tender as I sit down to write this blog situated on an extra large seat cushion.  Sore in a good way of course.  I enjoyed this week’s programming in that it was very simple in its appearance but it sure did bring intensity.  

Now its Fire It Up Friday so…

This weekend is the CrossFit Southie competition and Coach Tito and Firebreather Carla are participating.  Try and get out to support the troops for what will be a great competition.  The weather is not supposed to get higher than 50 on Saturday and 55 on Sunday so be sure to take some layers with you. 

What’s On Tap

This week we are going to keep on with classic CrossFit programming focusing on power.  There is going to be one day of interval training thrown in because I know how much you love those.  Remember, Monday – Thursday is about training.  Work on improving technique, quality of movement, sequences, etc.  Choose one thing that you are going to get better at.  Friday is our Competition day.  Get after it and apply what you are learning in the previous 4 days.

Throughout the week we will be incorporating strict handstand push ups into the warm ups and post class.  Be sure to put in the time.  Get better!

Saturday – 11/9
1. 10 Minute  AFAP – Handstand walk for as far as possible

2. For Time
Row 1k
30 Power Snatch, 135/95
Row 1k

Sunday – 11/10
Partner WOD – 4 rounds for quality each (one person working at a time switching every 10 reps)
10 KB/DB Thruster, 55/35
20 Front rack walking lunges
20 Renegade rows

Monday – 11/11
1. Bench press – 3×8

2. For time 9-15-21
Burpees
Deadlift, 155/105

Tuesday – 11/12
1. EMOM 15
3 touch and go clean (AHAP)

2. AMRAP 15
10 Pull-ups
10 Shoulder to overhead, 95#/65#

Wednesday – 11/13
5 x 5:00 AMRAP
15 Cal row
10 Box Jump, 20″

rest 1:00 minute between each round

Thursday – 11/14
1. 5 rounds for time
Run 400m
25 Back squat, 135#/95#

2. Strict handstand push-ups – 6×3

Friday – 11/15
1. Snatch – 7×1

2. “Tillman”
7 rounds for time
7 Deadlift, 315/215
Run 200m
15 Pull-ups
Rest :45 between rounds

 

01 Nov 2013

FIRE IT UP FRIDAY! 11/1/13

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FIRE IT UP!  FIRE IT UP!

It’s been a great week of training here at CrossFit Boston.  It all started last Saturday with the Master’s Competition at CrossFit New England.  CFB had a great turnout to cheer on our 6 competitors of the “Geezer Squad”, I say that with complete admiration, and the energy definitely carried over into this week.  What was your favorite day this week?  Your least favorite?

I can definitely see vast improvement in everyones olympic lifts and heard quite a few mentioning how sore your body was after the weighted pull-ups.  This is great feedback to us coaches in that it tells us what you all need to keep developing into a better CrossFit Athlete.  

You are all CrossFit Athletes.  Whether you choose to participate in the Sport of Fitness or if you utilize CrossFit for outside endeavors, our goal is to improve your performance in what ever you fancy.

Gym CLOSED This Weekend

Reminder that the Box will be closed this weekend while we host the CrossFit Level 1 Cert.  On Saturday members can join Reebok CrossFit One in Canton, MA for the Barbell for Boobs event/fundraiser.  It is sure to be a good time and an opportunity to meet another top notch CrossFit community.

What’s On Tap

This week’s programming will get back to the barbell for strength work.  Only Beginner and Intermediate athletes will continue working up to straight sets across for the lifts.  Advanced lifters will only work up to the last set being the heaviest.  The MetCon’s will be focusing on classic CrossFit style.  Simple couplets and triplets.  This simplicity should allow each of you to work at a super high intensity.

The skill this week will be to keep working on toe 2 bar.  You will see it on Wednesday with a strong focus post WOD.  Additionally we will be programming it in our warm ups.  Focus on developing the kip swing to the kip swing with straight leg raise to the full movement.

Saturday – 11/2
CLOSED FOR LEVEL 1 CERT

Sunday – 11/3
CLOSED FOR LEVEL 1 CERT

Monday – 11/4
1. Deadlift – 3×8
B/I – Straight sets
A – work up to 1 heavy set of eight

2. 5 rounds for time
300m row
15 Push press, 115#/75#

Tuesday – 11/5
1. Complete reps of 21-15-9 for time
Overhead swings, 32kg/24kg
Pull-ups

2. EMOM 15
2 Snatch @ 80%+

Wednesday – 11/6
1. Complete reps of 15-10-5 (15 minute cap)
135/95 pound Power clean
135/95 pound Lunges
135/95 Thruster

2. 10 rounds for quality
Unbroken toe 2 bar (10 max)
1 rope climb

Thursday – 11/7
1. Back squat – 3×8
B/I – straight sets
A – work up to a heavy set of 8

2. AMRAP 10
10 Box Jumps, 24″/20″
Run 200m

Friday – 11/8
1. Clean & Jerk – 7×1

2. “Cindy” – AMRAP 20
5 Pull ups
10 Push ups
15 Squats

Saturday – 11/9
1. 10 minutes Handstand walk – max distance

2. For time
Row 1k
30 Snatch, 135#/95#
Row 1k

FIRE IT UP! FIRE IT UP!

Great week everyone!  The interval training this week was tough, but you all gutted it out and performed well.  We need to keep building that engine.  Which WOD was your favorite?  Which was your least favorite?  Post it up to comments.

A Little Motivation

I would like to introduce you to Elon.  In these pictures Elon is performing “Fran”.  I have been coaching Elon for 3 weeks now 2-3 sessions individually.  In this very short time he has already seen dramatic improvements: 48% increase in his upper body strength (shoulder press) and 52% increase in his rowing capacity (500 m split).  

Though our training environment is very new to him, he comes in ready to work each and every session.  He has begun to embody what it means to be “Wicked Fit For Life”.

Elon ThrusterElon Thruster 2Elon Pull-ups

 

His “Fran” time?  7:03. Way to go Elon!

What’s On Tap!

Sunday – 10/27
1. Teams of two 
10 minutes to find a max squat clean for the day

Score is the sum of each

2. Same Team of Two
“Death by Pull-ups”
With a continuously running clock.  Athlete one performs 1 pull-up followed by the second athlete for the first minute.  On the second minute, athlete 1 performs 2 pull-ups followed by athlete 2.  This continues as long as both athletes can perform the number of reps within the corresponding minute.

3. For time
6 x 500m Relay Run (each athlete performs 3 x500m alternating)

Monday – 10/28
1. EMOM 15
2 TnGo Squat clean 225/155

2. AMRAP 7
10 Deadlift, 135/95
10 Shoulder to overhead, 135/95
10 Toe 2 Bar

Tuesday – 10/29
1. Complete reps of 21-15-9 for time
Row (calories)
Dips
DB Snatch (alternating each time), 55/35

2. Weighted pull-ups
2-2-2-2-2-2-2 (AHAP)

Wednesday – 10/30
1. Front Squat – 3×8
Beg/Int – straight sets
Adv – ascending

2. AMRAP 20
15 Wallball shots, 20/14
15 GH sit ups

Thursday – 10/31 (Costume day)
1. For time
100 double unders
15 Power snatch, 115/75
80 double unders
20 Power snatch, 95/65
60 double unders
25 Power snatch, 75/55
40 double unders

2. Jerk – 7×1

Friday – 11/1
1. Run 800m – max effort

2. Row 2000m – max effort

3. Weighted dips
2-2-2-2-2-2-2 (AHAP)

Saturday – 11/2
Gym Closed for CrossFit Level 1 Certification

Reebok CrossFit ONE is making final preparations to welcome The Barbells For Boob’s PINK BRA TOUR on November 2nd.  This is a fantastic opportunity for CF Boston to gather with the local CrossFit community for an amazing cause.

WHEN:                  November 2nd , 9am – 1pm (yes, we added an hour!)

WHERE:                Reebok CrossFit ONE (1895 J.W. Foster Blvd, Canton, MA)

WHO:                    All CrossFit owners, coaches, members, kids, friends, and all loved ones!

WHAT:                  In addition to setting a Grace PR, participants can:

·         Meet, greet and thank the Barbells for Boobs team as they wind up their cross country tour!

·         Shop for Reebok CrossFit gear, including official Barbells for Boobs™ apparel!

·         Be entered into a raffle for a $250 outfitting in Reebok CrossFit gear!

·         Enjoy lunch with Paleo Power Meals – they’ll be serving fresh paleo friendly meals on site!

·         Cheer on your kids as they compete in a “Burpee Grace” heat at 11:30am!

·         Bid on some fantastic silent auction prizes and more!

A portion of all proceeds will benefit the Barbells for Boobs cause and help saves lives through the early detection of breast cancer regardless of one’s age, gender, or ability to pay!  One last exciting announcement – the affiliate with the most members competing in the Grace WOD will win $1,000 in Reebok CrossFit gear.  We hope CF Boston has a HUGE showing!

Grace heats will begin running at 9:30am and every 10mins after. Anyone interested in throwing down is welcome join us — RX or scaled.  Individuals and teams can reserve their heat times at the event starting at 8am.

Those interested in signing up to become a fundraiser should follow the link below.  Those raising $80 or more will receive an official Barbells For Boob’s Pink Bra Tour t-shirt!

LINK TO FUNDRAISING WEBSITE – http://fundraise.barbellsforboobs.org/canton/events/pink-bra-tour-stop-11/e26744

Sunday – 11/3
Gym Closed for CrossFit Level 1 Certification

FIRE IT UP! FIRE IT UP!

This is one of the biggest weekends of the year here in the Boston area as The Head of the Charles is taking place.  It is the most revered regatta in the world!  One of our own, Coach Pat aka “Coach Sunshine” is racing in a scull this Sunday at 8am!  A group of us will be meeting to cheer him on at the Western Ave bridge before the Sunday class.  Try and join us!

How did your week of training go?  Did you hit any new PR’s?  I witnessed a few bell rings during the classes.  Speak up and share it with the group!

How about any breakthroughs?  We worked on skin the cats this week.  They are a great movement to develop shoulder strength and develop some greater awareness of your body when its upside down and not on the ground.  It’s no secret that with all of the overhead movements with CrossFit: presses, jerks, snatches, pull-ups, etc. That the shoulder can take a pounding IF you are not  proactive.  So, don’t stop incorporating this movement into your warm-up and mobility.

Re-Organization

As you are aware, we are re-organizing the gym.  Along with adding some shelves, creating space, etc, we are also putting some fresh paint on the walls.  Our goal is to make CrossFit Boston Iron & Grit a place that you want as members enjoying being.  More than just during your one hour workout but to hang out after and sit with friends while drinking your favorite protein shake or vita coco or an adult beverage at the end of the day.

Why is this important to us?  Well, its not a secret that the more frequently you are here with us, the more what we do will become a fully integrated piece of your life.  Our goal is to help lead you down the path of being “Wicked Fit For Life”.  Not just for today or the next day.  Not even for the next year, but for life.  

 

What’s On Tap

This week’s programming is going to have an emphasis on interval training in the MetCon.  Both Tuesday and Thursday will feature this.  The movements are low skill and the objective is to work at a really high intensity and then recover in between before repeating.  Monday and Wednesday will be classic CrossFit MetCons.  

There will NOT be any squat days programmed in strength during the week so it will be ESSENTIAL that you get 1-2 heavy squat days in on your own either before or after class.  On Saturday 10/26 the CrossFit Total is programmed so we will be testing the 1RM in the back squat, press, and deadlift.  

There is no programmed skill focus.  Instead we will spend a week hammering the midline assistance work.

Sunday – 10/20
1. Complete as a TEAM of 2 (1 M, 1 F)
10 minutes to find 2 rep max – Front Squat 

score is sum of lifts

2. Team Chipper (Same TEAM)
For time (14 minute cap)
30 gh sit ups
30 deadlift 225/155
30 double unders
30 overhead squats 95/65
30 pull ups

Men start first, then women. Athletes can’t advance stations until station in front is clear.

Monday – 10/21
1. 4 rounds for time
9 handstand push ups
12 power cleans 155/105
15 box jumps, 24″,20″

2. Snatch – 5×2

3. Midline assistance

Tuesday – 10/22
1. 5xAMRAP 3 minutes
10 Burpees
10 Overhead Swings, 24kg/16kg

rest 1:00, add :15 to rest each round

2. Push press – 3×5

Wednesday – 10/23
1. For time
30 OH walking lunges, 45/25
30 Push ups
30 Pull ups
Run 1 mile
30 Pull ups
30 Push ups
30 OH walking lunges, 45/25

2. Midline assistance work

Thursday – 10/24
1. 5xAMRAP 4minutes
10 Knee to elbows
10 Thruster, 75/55

rest 1:00 between rounds

2. 2 Hang power snatch + 2 Tall squat snatch – 7 sets

Friday – 10/25
1. Overhead Squat – 5×5

2. TEST – 1000m row

3. Midline assistance work

Saturday – 10/26
1. CrossFit Total
Back Squat – 1RM
Shoulder Press – 1RM
Deadlift – 1RM

15 minutes to find 1RM of each lift

11 Oct 2013

Fire It Up Friday! 10/11/13

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FIRE IT UP!

The first 1.5 weeks of October are under your belt.  Last week we spent time getting some volume under our belts in the pull up.  How many did you end up getting?  How many of your got your first pull up?

This week began the FRAN Challenge.  I witnessed more than a few gutsy performances during FRAN.  What do you feel is the most challenging piece of the WOD?  Post your experience to comments.

FRAN Challenge

We are performing a REBOOT for the challenge.  Here are the details:

Price – $45 (REDUCED)
Registration Closes – 10/15
Make up date – 10/13 during the 9:30am class or talk to one of the staff before or after a class!

Q: What Do I Get?
A: Each participant will receive a SPECIAL EDITION T-shirt that will never be available for sale.  One FRAN Clinic featuring tips on how to improve your FRAN score.

Q: Why should I do the challenge?
A: Because competition brings out the best in every one.  One month of  a laser focused goal will yield some impressive results AND because all the cool kids are doing it! :-)

Q: When does the challenge end?
A: Monday, November 4th.  The Evening classes will be canceled and there will be an EPIC THROWDOWN beginning at 5:45PM.  CFB OG Nigel C will be providing dancing entertainment for all members!!

Q: Do I have to watch Nigel dance?
A: No, but it will be fun to do so!

Q: Are there prizes?
A: 1st place Male Rx, 1st place Female Rx, and Most improved

 

What’s On Tap

This upcoming week of programming skill is focusing on skin the cats and back levers.  To get comfortable in these positions you must first be comfortable upside down on the rings.  Here is a video from Carl at GWOD:

 

Here is a video on how we will be teaching the progressions in class this week. Be sure to watch and be ready in class:

Here’s Next Weeks Programming:

Saturday – 10/12
1. 4 rounds for time
500m Row
50 Burpees

2. Weighted Pull-ups
1-1-1-1-1-1-1

Sunday – 10/13
1. CF Games Regional 13.1 Team
For Time
Pair “Jackie”
Woman completes:
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups
Then, man completes
1000 meter Row
45 pound Thruster, 50 reps
30 Pull-ups

2. Weighted Dips
1-1-1-1-1-1-1

Monday – 10/14
1. 3 rounds for time
15 Hang squat cleans, 95#/65#
10 Muscle ups

2. Clean – 5×2 ascending weight

3A. Skin the cat – 3×5
3B. Back lever – 3×1

Tuesday – 10/15
1. EMOM 20
3 Deadlift, 255#/175#
20 Unbroken Double unders

2. Front Squat – 3×10 (compare to 9/24)

Wednesday – 10/16
1. AMRAP 15
Run 800m
Max pull-ups

2A. Skin the cat – 3×7
2B. Back lever – 5×1

Thursday – 10/17
1. 21-15-9 for time
Shoulder Press, 95#/65#
Sumo deadlift high pull, 95#/65#

2. EMOM 15
2 Clean + 1 Push Jerk

Friday – 10/18
1. Back Squat – 3×10 (compare to 10/4)

2. “Nancy”
5 rounds for time
Run 400m
15 Overhead squats, 95#/65#

Saturday – 10/19
1. AMRAP 20
20 Power snatch, 75#/55#
1 rope climb

add 1 rope climb each round

2A. Skin the cat – 3×10
2B. Back lever – 7×1

Fire It Up!  Fire It Up!

We are in the final quarter of 2013 and it is PR/Fire It Up Friday!  Be sure to post up your results for this week.  Did you hit any new PR’s?  Todays test is “Diane”.  My very first CrossFit WOD way back in 2004.  I can still remember it clearly…20 minutes, two visits with Pukie, the realization that I had found exactly what I was missing since my days as a collegiate athlete.

What was your first CF WOD?  What do you remember about it?

Beat The Streets Partner WOD, Tonight! by Coach Tina

WHEN: Friday, October 4th

CHECK IN: 6:30

DONATE: $25

MAKE CHECKS TO: The 3Point Foundation (A Non-Profit Organization)

Or Go To: www.the3pointfoundation.org

**Wanna make a real impact? Ask your company if they match your donation or give to programs that promote wellness or kid’s programs in the City of Boston.

If you don’t have a partner, DON”T WORRY! We will get you all set up!

Here’s All You Have To Do:

1.     Let Tina know which time slot works for you. Email her at: [email protected] OR sign up at the gym (We have set up a table for your convenience. This is first come, first serve.)

2.     Check in is at 6:30 p.m. on Friday, October 4th

3.     The first heat goes off at 6:45; 7:10; 7:35; 8**We will add more heats if necessary but sign up early to get the time you want. Only 10 partners per heat.

4.     Invite some friends to join you! Bring a friend from another box, remember it’s about helping kids in our community and the more people who join the more we get to donate to them!

5.     DONATE! It’s only $25 and you are helping to change the life of a kid! You can write a check or go to the website:www.the3pointfoundation.org.

6.     Don’t forget to get your raffle ticket when you check in Friday night. We will be drawing for awesome prizes throughout the night.

7.     Bring some refreshments to share afterwards!

8.     SMILE! You just did something great for yourself and YOU helped a kid with financial need….YOU ARE AWESOME!

THE WOD!

15 AMRAP

10 Shoulder to Overhead 115/75#

25 Deadlift 115/75#

50 Box Jumps 24/20”

Each partner must complete 5 reps! No More/No Less! You cannot move on until all the reps are completed. There can only be one person working at a time. Teamwork and communication!

What is BEAT THE STREETS?

This is a yearly fundraiser for Steve’s Club, a CrossFit sanctioned program for at risk youth. The program was started by Steve in Camden NJ and has served boys and girls over the past 5 years. CrossFit KIDS Boston is applying to the program but until we are accepted I can’t accept donations. This is why I want to give this money raised to The 3Point Foundation. This is a program in our own City of Boston and in only one year making a huge impact in the lives of boys.  They will add a girls program in the next few years!!

Here’s more information about The 3Point Foundation and why I want to help raise donations for the program:

When I made the decision to start a CrossFit program for kids 4 years ago I believed in opening access to all kids and teens. I have been building the program over these years with that goal always in mind.

On October 4th we are hosting Beat The Streets fundraiser and we get an opportunity to come together as a community to raise awareness and some needed funds for an amazing program here in the City of Boston.

I have chosen The 3Point Foundation as the program to support here in Boston. The fitness activity is basketball but the academic and character component is exactly the kind of program I believe will make a difference in our City.

The 3Point Foundation is a mentoring program for urban boys. Only in it’s first year the program has already helped 20 boys in a program that has character building as the foundation of their teaching. They teach the boys the meaning of hard work, teamwork, honesty, respect, perseverance and what it means to live virtuosity–to do the common uncommonly well. 

They also have an academic component to the program that gives the boys an opportunity to challenge themselves intellectually. The program meets every week during the school year but the outstanding work extends into the summer.  At the Fessenden School the boys attend a 4-week summer program and are given academic opportunities they may not have elsewhere.  They are taught test preparation and intellectually challenged to reach beyond any barriers.

The range of boys is as varied as the communities of Boston. Some will go on to educational opportunities at independent schools. Those with special academic needs will continue to receive support through the program throughout their education and involvement with the program.

The HOOK—Basketball! The boys who are chosen for the program have demonstrated a commitment, discipline and enthusiasm in basketball programs throughout the various communities of Boston. The sport of basketball is used as a teaching method for life lessons. Some of the best college and high school coaches in the metropolitan Boston area work with the boys.

My dream is to build a CrossFit KIDS program that serves underprivileged youth. The 3Point Foundation has a similar mission. Let’s support this program as ours gets started. Together we can promote education, character and healthy living for boys and girls in our amazing City!

 Thank you for your support!

“FRAN” Challenge

FRAN.  The simple name can invoke fear and trepidation in all CrossFit athletes.  You LOVE her AND you HATE her.  Here’s your chance to master her.

Beginning on Monday, October 7th, we will have an in-house FRAN Challenge for members.  FRAN will be programmed as the WOD for that day and the challenge will run for 4 weeks ending Monday, November 4th.  For those participating there will be extra skill work available to help you all improve your score.

The buy in will be $65 and will include a Special Edition T-shirt for the event and money going towards a cash pot. Sign up sheets will be posted in the gym shortly.  Divisions will be:

  • Men’s Rx – fastest time
  • Women’s Rx – fastest time
  • Most Improved

Athletes must perform the WOD with the same scaling both times.  We ran this challenge when we were back in Roxbury in 2010 and had more than 50 participants.  It was WILD.  I hope to see more of you participating this year!

 Get in on it!  Sign up in the gym beginning this weekend. 

What’s On Tap

Saturday – 10/5
1. AMRAP 15
200m Run
15 Power Snatch, 115/75
15 Burpees

2. Push Press – 3×10 (straight sets)

Sunday – 10/6
1. NorthEast Regional Team WOD 11.4 (modified)
150 CTB pull-ups
150 OH swings, 24kg/16kg
150 Double unders
150 OH Squats, 95/65

Teams of 2.  Athletes will start on the ground below their pull-up bar. At Go, they will jump to their bar. Any jumping before the Go will result in a false start. This workout is a chipper. All pull-ups must be completed before the kettlebell swings, all the swings before the double-unders, and all the double-unders before the overhead squats. Only one athlete may be working at a time. The athletes may work in any order they choose. There is no minimum number of reps each athlete must complete. There is a 30min time cap. If a team cannot finish in the time cap, their result is the time cap plus a one second penalty for each rep not completed.

2. Low Box Jumps – 4×10 (Unbroken)

Monday – 10/7
1. “FRAN” Challenge
21-15-9
Thruster, 95/65
Pull-ups

2. Deadlift – 3×10 (straight sets) compare to 9/27

Tuesday – 10/8
1. Complete reps of 2-4-8-16-8-4-2 for time
*Front Squat, 225/155
Toe 2 Bar

*Athlete must clean the weight up to the front rack position

2. Snatch – 6×3 ascending weight

3. Low Box Jumps – 4×10 unbroken

Wednesday – 10/9
1. Complete for time
Run 1 mile

AMRAP 10
5 Handstand push ups
10 Pistols
15 Pull ups

Run 1 mile

2. Low Box Jumps – 4×15 unbroken

Thursday – 10/10
1. 3 rounds for time
21 OH swings, 24kg/16kg
21 Push-ups
21 Sit-ups (gh sit ups for advanced)

2. Thruster – 3×10 (straight sets)

3. Midline Work

Friday – 10/11
1. EMOM 12 – Power Snatch (moderate weight)

2. Jerk – 5×2 straight sets

3. Low Box Jumps – 4×20 unbroken

FIRE IT UP!  FIRE IT UP!

It was a big week of training with great effort and energy in the classes by everyone.  We are seeing some significant improvement in the olympic lifts and great focus on the weekly skills.  Keep up the hard work!

As a suggestion, if you miss the strength days or the skill of the week days, try to get in some open gym times and get your work in.  The goal is 3 days per week for the skills and at least 3 days for the strength.  As you may notice, each week we have been incorporating the previous weeks skill into the programming.  The more you practice, the easier it will be in the metcon.

On the strength movements, work up to weight that you can perform 10 reps for 3 sets.  It should be a challenge at these weights with you almost failing on the last 1-2 reps each set.  A good ballpark figure to start with is around 70% of your 1RM.  This is not absolute and it is not intended to be a ceiling.  As the lifts cycle through, you will add TEN pounds to your previous load.  For example if you perform 3×10 with 300# on the back squat on Saturday, you are expected to do perform 3×10 with 310# on Friday.  

What’s on Tap

Saturday – 9/28
1. Thruster Ladder
With a continuously running clock, complete 1 thruster on the first minute, 2 thrusters on the second minute, 3 thrusters on the third minute…Continue until you cannot complete the corresponding number of thrusters.  The weight is to be cleaned from the ground to begin each round.

2. Back Squat – 3×10 (straight sets)

Sunday – 9/29
1. CFGames Regional 11.1 TEAM WOD – with TEAMS of 2

Row 750 x 4
50 Handstand Push ups
Row 750 x 4

Teams are made up of two. Athletes will begin lined up behind the rower. They determine the starting order and must stick with that order throughout the workout. At the start, the first athlete moves to the rower and completes the 750m row. He or she gets off the rower and tags the second athlete behind the line. The second athlete then moves to the rower and rows 750m. This continues until both athletes have rowed 750m twice.

Once the fourth row is finished, he or she tags the first athlete, who moves to the wall and performs a set of handstand pushups. At least one rep must be attempted. An attempt begins in the start position and descends until the head touches the abmat. Each athlete must perform at least one attempt, even if all 50 reps have been completed. If the 50 reps have not been completed after all the athletes have performed their first set, they continue performing one set apiece in order. Once the 50 handstand pushups are complete and each has performed at least one set, the first athlete moves back to the rower. He or she may not move past the line until the handstand pushups are complete. It is the same first athlete who rows first, no matter which athlete performed the final handstand pushup.

Monday – 9/30
1. 21-15-9
Double Unders
Power Snatch, 95#/65#
Knee to elbows

2. Power Clean – 6 x 3 ascending weight

3. EMOM 10 – Pull ups (choose a number that you can hit for all 10 rounds) 
Advanced – EMOM 10 CTB Pull-ups

Tuesday – 10/1
1. AMRAP 20
20 Wallball Shots 10′ target, 20#/14#
20 DB Power Snatch, 55#/35#

2. Press – 3 x10 (straight sets)

Wednesday – 10/2
1. For time
Row 2k
15 Bench Press, 135#/95#
Row 1k
10 Bench Press, 185#/125#
Row 500m
5 Bench Press, 225#/155# 

2. EMOM 10 – Pull ups (choose a number that you can hit for all 10 rounds) +1 if you completed all rounds on Monday
Advanced – EMOM 10 CTB Pull-ups

Thursday – 10/3
1. For time each round
5x500m run (2:00 cap)
rest 2:00 

2. EMOM 12 – 2 Clean + 1 Jerk (moderate weight)

Friday – 10/4
1. “Diane”
21-15-9
225#/155# Deadlift
Handstand Push ups

2. Back Squat – 3×10 (straight sets)

3. EMOM 10 – Pull ups (choose a number that you can hit for all 10 rounds) +1 if you completed all rounds on Wednesday
Advanced – EMOM 10 CTB Pull-ups