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20 Mar 2015

Fire It Up Friday! 032015

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It has been a great week of training in the gym. Nice to see some faces that have been away this winter getting after it. Mother Nature is still playing some games with us with the weather variability. She’ll settle down soon. I hope.

Fire It Up! Fire It Up!

The PR Bell was ringing this week. Nothing gets me more pumped than when I have an entire class hitting new lifetime personal bests in a lift. It is truly electric. Each person just starts feeding off of the other’s previous attempt and by the end of the session, everyone is moving weight that they never thought they would be able to move.

5:30pm Class all rocked out Lifetime PR's last night.

5:30pm Class all rocked out Lifetime PR’s last night.

Meet Justine A!

Please welcome Justine to Our Crew! Justine is in the picture above on the far left. She has been training with me privately since December and just recently began training in our group sessions. She is awesome!

When Justine is not training with us here, she is a Wushu practitioner. Wushu is a form of Kung fu that has developed into a sport and is regulated by the International Wushu Federation. There are two disciplines: forms and sparring. Justine participates in forms. Think rhythmic gymnastics with Kung Fu Panda kicks and swords. AWESOME RIGHT! Justine is training with us to continue advancing in her sport.

Justine is also a Foodie. Audrey, you and her need to get together. You will usually see Justine in our 5:30pm class and be sure to introduce yourself to her and welcome her to Our Crew.

St. Patrick’s Day

Thanks to those that rocked out in great spirit for St. Paddy’s Day on Tuesday. The winner of the $15 Starbucks card is…Audrey H! Audrey was decked out head to toe in green with shamrock headband. Congratulations Audrey! (Her pic can be found on Instagram, I have yet to figure out how to save an image from there!)

SFH – This Saturday Get Some Deals and Save Some $$$$

Will from Stronger Faster Healthier is going to be visiting with us again on Saturday from 9-12. He is going to have a table set up for all to sample products. If you have never used any of SFH’s protein or fish oil, this will be your chance to try before making any purchases.

I personally LOVE the FUEL. FUEL is their anytime, everyday protein and I mix it with some frozen berries, greek yogurt, chia seeds in my blender to make a delicious smoothie.

Any purchases or orders placed this Saturday ONLY, you will receive 10% off your purchase.

Programming

Here is this upcoming week’s programming:

SATURDAY 3/21/15
For time:
21 Handstand push-ups
500 meter Row
21 Weighted pull-ups
15 Handstand push-ups
500 meter Row
15 Weighted Pull-ups
9 Handstand Push-ups
500 meter Row
9 Weighted Pull-ups

SUNDAY 3/22/15
In teams of two, complete as many rounds as possible in thirty minutes of:
25 Burpees
Average body weight back squat, 15 reps
One partner working at a time.

MONDAY 3/23/15
5 RFT
15 Burpees
15 Power Snatch

TUESDAY 3/24/15
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps

WEDNESDAY 3/25/15
AMRAP 15
15 calorie row
15 deadlifts 135/95
15 wall balls

THURSDAY 3/26/15
Complete as many rounds as possible 20 minutes of:
15 Double-unders
15 GHD Sit-ups
15 Back extensions

Post rounds completed to comments.

FRIDAY 3/27/15
“Diane”
21-15-9 reps for time:
Deadlift 225 lbs
Handstand push- ups

Edward Korona Jr Usbf liked this post

photo 1.PNGCongratulations to Ashley S. for taking first in the 18th Annual RPS Power Challenge: Boston last weekend!  Here is a video of her crushing her opening Deadlift at 330 lbs.  She went 6 for 9 on all of her lifts with a total of 775.  In the Back Squat she hit 275 and in the Bench she hit 170.  After this weekends competition she is now in the top ten lifters on the RPS Leader Board.  Well done committing to your training Ashley and keep up the awesome work!  If you guys see her in the gym give her a pound!

For more information and results on the meet checkout revolutionpowerlifting.com

Renegade Rowing Breakfast – Sunday @10:30am!

If you’re interested in joining the Renegade Rowing Club this year we will be starting in a couple of weeks.  Come by the gym this Sunday (10/19/14) at 10:30am to enjoy some coffee, bagels, and stories of years past.  We will be getting everyone fired up about the upcoming Renegade Rowing League and training for the best 2,000m race of your life at the CRASH-B Indoor Rowing World Championship in February!  Please send me an email – [email protected] – if you’re planning on stopping by or if you’d like to join us this year.  After breakfast and the info session we will all be heading over to the Charles River to cheer on the crews racing in the Head of the Charles Regatta!

Hope to see you all Sunday!

10 Oct 2014

FRIDAY 101014 – FIRE IT UP!

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Yet another week is in the books! It’s great to see so many performance PR’s. On Wednesday we maxed out the snatch and there were more than a few big Personal Records. Warrior Linh, Nina, Joe M, Jason W, and Alex C all hit new records in the snatch. Joe and Jason both achieved a body weight snatch. That is a HUGE achievement and a great platform to push off from as they continue to improve.

Here are a few pics from Wednesday:

WarriorLinhSnatch NinaNoonSnatch jasonWPR 

 

JUSTIN

I would like to introduce Justin. I have been working with Justin just the last couple of months as he has been going through our Foundations Program. Justin played scholastic tennis at a very high level and has begun Obstacle Course Racing to keep his competitive juices flowing. Despite his athletic background, Justin never had the opportunity to partake in a strength and conditioning program. This week he back squatted his bodyweight for a triple and did so easily. 

We worked up to a 3RM for the day. Each attempt was a PR for him because he had never done it before. It was exciting to see the legit surprise and pride as he had success on each successive lift. Justin will be joining Group Classes soon. If you see him with me or in the gym be sure to say hello!

Justin rang the PR bell with a body weight back squat for a triple. This was the first time he had ever back squatted for any sort of load!

Justin rang the PR bell with a body weight back squat for a triple. This was the first time he had ever back squatted for any sort of load!

JUMPNROPE SEMINAR

Friday 10/17 – 5:30pm-7:30pm: JumpNRope Seminar (some spots still available) NO CLASSES or OPEN GYM

There is less than one week left to secure your spot for Molly Metz’s and her Team’s JumpNRope seminar. It will help you improve your skill. It is NOT just for the beginners. This is great for anyone in the gym to help you improve.

Register HERE.

PROGRAMMING – WHAT’S ON TAP

Here is this week’s upcoming programming.

Sunday 10/12

Complete with a partner for total calories

Row 20 minutes alternating every 2 minutes. While one is rowing, the other is holding a weighted Push-up/Plank with 45/25 pound plate on his/her back. Add a 10 burpee penalty each time the plank is compromised.

Monday 10/13

Gymnastic strength work – for quality and 20 minute cap
1a. 20 Squats x 2 sets
1b. Strict Pull-ups, 3.3.3 x 2 sets
1c. Ring Dips, 5.5.5 x 2 sets
1d. Strict Toe2Bar, 5.5.5 x 2 sets
1e. 10 lunges each leg x 2 sets
1f. 10 Ring Rows (feet on box) x 2 sets
1g. 12 Push-ups x 2 sets
1h. 10 Back extension x 2 sets

2. Reps of 21-15-9 for time (10 minute cap)
Deadlift, 225
Pull-ups

Tuesday 10/14

1. Front Squat
5 reps @ 65%
Max reps strict HSPU, rest 2:00
5 reps @ 75%
Max strict HSPU, rest 2:00
5+ reps @ 85%
Max strict HSPU

2. AMRAP 8
Row 15 calories
15 Push-ups

PR Wednesday 10/15

1. TEST – 400m run

2. TEST – 75 Wallball shots

3a. Back extension – 3 x 10-15 reps
3b. Strict Toe2Bar – 3 x 8-15 reps

Thursday 10/16

1. Accumulate 8 minutes in a Handstand (scale against a wall if necessary)

2. Complete 5 rounds for time
10 Front Squat, 155/105
8 Power Clean, 155/105
6 Push Jerk, 155/105

Friday 10/17 (NO 5:30 or 6:30 classes)

1. Shoulder Press
3 reps @ 70%
Strict pull-ups 3.3.3, rest 1:00
3 reps @ 80%
Strict pull-ups 3.3.3, rest 1:00
3 reps @ 90%
Strict pull-ups 3.3.3

2. EMOM 12
Odd – 30 Unbroken double unders
Even – 5 Touch-n-Go Snatch @ 50% of 1RM

Saturday 10/18

1. Upside Down FRAN

Reps of 9-15-21 for time
Thruster, 95/65
Pull-ups

2a. L-Sit Holds – 6 x 10 seconds
2b. Dip hold (bottom position) – 6 x 15 seconds

3. 30 Strict Toe 2 Bar

10 Sep 2014

911 & Glen Doherty

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glenincountry

Today is the 13 year anniversary of one of the most horrific events to ever occur on US soil. The Twin Tower bombings in NYC on 9/11/01. It will be a date that forever stays in my memory. Fast forward to the day 11 years later and another horrible event  will forever be remembered. The tragedy that occurred in Benghazi, Libya at our US Embassy.

One of our very own, Glen Doherty, was stationed in Benghazi on security duty for Ambassador Stevens. There are many details out about the attack and I have no desire to go into specifics here. What I would rather do is write about one of the best people that I have had the pleasure of knowing.

Glen came to CFB while we were still in Roxbury. He worked for peace and security in the middle east after having exiting the SEALS in 2005 after a 10 year career. Glen was larger than life and always had a smile on his face, especially at the darkest point of any WOD. His energy and enthusiasm made everyone better and he treated everyone the same whether he was a newbie or a long time veteran of CFB.

Upon his last days at CFB he brought me a framed quote that I still have in my home office. It is of President Theodore Roosevelt and it reads:

“It is not the critic who counts; not the man who points out how the strong man stumbles, or where the doer of deeds could have done them better. The credit belongs to the man who is actually in the arena, whose face is marred by dust and sweat and blood, who strives valiantly; who errs and comes short again and again; because there is not effort without error and shortcomings; but who does actually strive to do the deed; who knows the great enthusiasm, the great devotion, who spends himself in a worthy cause, who at the best knows in the end the triumph of high achievement and who at the worst, if he fails, at least he fails while daring greatly. So that his place shall never be with those cold and timid souls who know neither victory nor defeat.”

Today we honor Glen and all of the 2,977 victims from 911. Please post your results to comments as tribute.

Godspeed 

I would like to introduce you to Courtney and Shannon. It is only appropriate that they are introduced together as they are ALWAYS together. :-) Seriously, they are roomies and both have different CrossFit stories before joining our family here at CrossFit Boston. Be sure to say hello and introduce yourselves when you see them in class.

These two young ladies are great friends outside of the gym and support each other when here training hard!

These two young ladies are great friends outside of the gym and support each other when here training hard!

COURTNEY S

I started CrossFit in the summer that I moved up here to the Bedford/Burlington area three years ago and instantly fell in love with it.  Being in the military, working out daily was a no brainer, but I definitely phoned it in at various gyms and never got anything out of it. 

 

After some ridiculous workout combining just rowing and bodyweight exercises, I was hooked.  I continued with my original gym until I got sent to South Carolina for six months.  There, my gym became my family since I knew no one else, and it saved me from a long and painful work trip.  While there, I received my Level 1 certification and got offered to teach at my duty station’s base gym when I returned. 

Again, I fell right into a great community of people that became an extension of my family.  I just recently moved again to the Boston proper area, and CFB caught my eye as being a gym with a great sense of community and a “no gimmicks” approach to functional fitness.  I love that I’ve been doing this for three years and I can still leave a sweaty mess having learned something new.  I’m excited to train with the supportive people at CFB!

SHANNON F

September of 2012 I decided to be spontaneous and take a job in Washington state, where I knew close to no one. I had searched for fitness gyms and since it was such a small town there wasn’t much to choose from unless you were willing to travel.

Although Crossfit Yelm was the only gym in town, i fell in love second I was browsing the website. I had scheduled a time to check it out, and when I got there I was so eager to start right away. Everyone there were so forth coming that it became my second home. I was there more than I was anywhere… Because of some setbacks in past I have feared of getting back into any type of fitness, however, crossfit has allowed me to overcome my fears.

Since returning back to the east coast and accepting a position at Boston Children’s Hospital I have been seeking to find a gym that was family oriented and similar to Crossfit Yelm, which hasn’t been easy to find, until dropping into my first class at CFB. I am excited to get to know everyone and start accomplishing my CF goals!