Congratulations 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
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:
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!
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.
PROGRAMMING – WHAT’S ON TAP
Here is this week’s upcoming programming.
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.
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)
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
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
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
1. Upside Down FRAN
Reps of 9-15-21 for time
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
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.
03 Jul 2014
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.
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!
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!