11 Apr 2014
Tonight at 6:30PM is the Town Hall Meeting for all of our members. We will not be having a 6:30PM class. The meeting will be no longer than an hour and there will be refreshments provided. We look forward to seeing you there!
“You cannot drive your car looking at the rear view mirror. Focus on going forward.”
- Steve Harvey
I like this quote. It is important to learn from the past but it is not productive to obsess over it. Focus on how to make improvements. Apply this to your training. Your nutrition. Your life in general. It’s not easy but the faster you can move forward the sooner you will arrive where it is you want to go.
WHAT’S ON TAP
8am – Track WOD meet at Harvard Track and be ready to START at 8:00AM
1. Deadlift – work up to a 5RM
10 Deadlift @ 60% of 5RM
10 One Arm DB Push Press, 65#/45#
3. 3 x 10-15 GHD sit ups
TEAM WOD – Relay Race
25 CTB Pull ups
20 Pistols (10 each leg)
15 Power Cleans, 185#/125#
10 Burpee Box Jumps, 24″/20″
5 Strict Handstand Push ups (wall climbs scaled version)
TEAMS of 3. First person completes the 500m while other 2 rest. Once the CTB pull ups are started then person 2 can begin the 500m run. 2nd person cannot begin CTB pull ups until person one finishes, etc. 3rd person begins 500m run when the 2nd person finishes but cannot begin CTB pull ups until 2nd person is finished.
1. Clean and Jerk – work up to a 2RM
2. AMRAP 6
6 Strict Dips
6 Strict Pull ups
rest 2 minutes
Row 10 Calories
10 Push ups
rest 2 minutes
3. For time
75 Wallball shots, 20#/14#
1. 3 x 500m row with 1 minute rest
2. EMOM 12 – 1 Power Clean + 4 Front Squats (AHAP)
3. Back Work – Good Mornings 3 x 8-10
1. Bench Press – work up to 3RM
2. 3 rounds for time
10 Deadlift at 60% of your 1RM
3. Glute Ham raises – 3 x 8-15
1. Back Squat – work up to a 5RM
2. Complete for time
75 Power Snatches, 115#/75#
1. Baseline – For time
30 Sit ups
20 Push ups
10 Pull ups
2a. Practice hand balancing and hand walking for 20 minutes
2b. Abs – Accumulate 100 hollow rocks
24 Mar 2014
“Passion rebuilds the world for the youth. It makes all things alive and significant.”
-Ralph Waldo Emerson
Our PASSION here at CrossFit Boston is to change the lives of our members in a holistic way. Its more than just a WOD. Its a lifestyle. Its a way of thinking and approaching each and every decision. Taking what you learn in the one hour you spend in the gym and applying it to the other 23 hours outside of the gym.
We believe the physical enables the mental, which enables the emotional, which ultimately enables the spiritual. I am not referring to religion when I refer to spiritual but more so of how one perceives his/her ability’s when they physically train his/herself to the margins.
Knocking down barriers.
Kicking in doors.
Refusing to settle for mediocrity.
One of us has the opportunity to truly follow HER PASSION. Coach Tina will be moving on at the end of this month to train with kids full time. She has the opportunity of her dreams to work with disenfranchised youths within the City of Boston and cannot say no.
If you have spent any time with Coach Tina, it is obvious how much she enjoys training young adults and children. She is great at it and she will do a knockout job in becoming a catalyst of change in the physical culture of our younger generation.
We wish her nothing but the best! Be sure to give her a hug this week while you are in the gym. She will always be a part of CrossFit Boston and welcome to visit as often as her schedule permits.
It’s finally here. The 2014 sporting season has officially began and…14.1 is a repeat of 11.1, which we just performed as a gym not more than 21 days ago. Familiarity breeds success they say and Many in the gym performed very well in this workout. It will be fun to see how it is attacked seeing this time around.
Reebok CrossFit Games Open 14.1 – Logistics and more…
30 Double Unders
15 Power Snatch, 75/55
We will be performing The Opens each and every Friday in classes. You may “redo” the WOD over the course of the weekend, YOU WILL NEED TO ORGANIZE A PARTNER TO JUDGE AND SCORE YOU. All scores must be submitted so that I can validate them by Monday 8pm EST. If you think you have a chance to qualify for regionals, your judge must have passed the CrossFit Online Judges Course AND you MUST videotape your efforts.
I am a fan of James Fitzgerald, OPT, and believe he has a lot of great information on proper training for CrossFit both as a fitness program and a sport. Last year I began taking the OPT courses and read his blog almost daily. In the article below, OPT Coach and on-site athlete Robin Lyons shares her thoughts on mentally preparing for competition. I share it because I think it has value beyond the Open.
Get Mental for the Opens Part 1
In slow motion my eyes close and then re-open back onto the barbell. There are 60sec left in the 12 min workout; I’m breathing rapidly, my thighs are burning and something inside is telling me to slow down….“rest, you can’t go yet”…. and in that split second I have a choice to either give in to that voice or trust my training. Without hesitation I notice the mental breakdown and fight back with positive self-talk and cues that laser me back into the zone: “let’s go”, “you train to be in this moment” “you can do it”. I grab the barbell, chalk and sweat fall below me and I finish knowing I gave it everything I had. This fight is what I love in our sport, and over the years as a competitive athlete I have come to understand the important role of mental preparation in my success and failures. In high-level performance sports our ability to focus rules for better or worse.
What’s On Tap
1. EMOM 15 – 2 touch and go squat clean
2. Jerk – 5×1
3. Tabata Squats
1. build up to as heavy as can be (may ascend)
2. From the racks
Complete with a partner for time
100 pull ups
100 push ups
100 sit ups
The workload must be shared equally and alternate every 10 reps.
Partner 3k row – Alternate every minute.
Time separately for both “Partner Angie” and 3k row.
1. EMOM 14
Odd – 2-4 Handstand push ups
Even – 10 Box Jumps, 24″/20″
2. AMRAP4 – Burpees to a 45# plate
1. HSPU are strict/box jumps games standard
1. For time
30 Power Snatches, 95/65
20 Overhead squats, 95/65
10 GHD Sit ups
2. Accumulate 5 minutes of L-sit hold
1. Back Squat – 5×2 – work up to a challenging double and then hold for 4 more sets.
2. Pull up Ladder
3 3 rounds of following cycle:
7 pull ups
Rotate with a partner or a few to allow rest between sets
rest 5 minutes
Accumulate 15 minutes in an unsupported handstand hold
rest 5 minutes
Score time for each 1k row
2014 CrossFit Games Open 14.2 – TBA
25 Feb 2014
I know, Monday was yesterday. Better late than never. In case you have never read the CF Journal, it is packed with a ton of great information and resources. Better yet, IT’S FREE NOW!
This video came up last fall and it is a great motivational piece. Take a moment and watch the video (W&F safe). You won’t be disappointed. I love the dedication to virtuosity. She can’t “see” how the movement looks but she can feel it and know exactly how to correct herself and others. It’s a process and it can transform you.
Bettina Dolinsek was born blind, but she never asked to be treated differently. That same attitude carries over into her CrossFit training, and she doesn’t shy away from movements—even box jumps.
Watch the video here.
Tomrrow’s WOD features: burpees, power cleans, and chest to bar pull ups. The first two we practice and train so frequently that it is not necessary to say much about them. The chest to bar pull up on the other hand…
Go and get ‘em!
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!
16 Feb 2014
President’s Day Schedule – No 7:30pm class
“It does not matter how slowly you go as long as you do not stop.”
Saturday was a blast watching you perform the retest for the 2014 Transformation Challenge. The effort being given was nothing short of inspiring. The results were hard earned. It is days such as yesterday that truly make what we do as trainers/coaches rewarding. Many of you shattered your previous times for the WOD. I don’t think we came across a single person that was not elated with his/her hydrostatic weigh in. It was a great day indeed.
Now what? There still is one final WOD this upcoming Saturday, BosCreek WOD #3, but the challenge has come to a close. What’s next? Well, it depends on you. Did you embrace the true spirit of this challenge? Have you laid the foundation for continued and greater success?
Congrats on all of your success! It truly is amazing. Keith mentioned to me in private on Saturday that our results have been one of the most impressive as a whole for a gym that he has experienced.
Guess what. You cannot quit now. Re-read the quote from Confucius above. DO NOT STOP. You owe to yourself. You owe to someone close to you that can learn from your experience and begin his/her path to a better version of his/herself.
Your continued transformation probably will not be as dramatic as they were these last 6 months. That’s okay. Just re-read the quote again:
“It does not matter how slowly you go as long as you do not stop.”
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!
09 Feb 2014
“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, who comes short again and again, because there is no effort without error and shortcoming; but who does actually strive to do the deeds; who knows great enthusiasms, the great devotions; 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 fails while daring greatly, so that his place shall never be with those cold and timid souls who neither know victory nor defeat.”
07 Feb 2014
FIRE IT UP! FIRE IT UP!
What an awesome week of training. The PR Bell has been ringing like a boss! If you haven’t had a chance to make it over to the CrossFit Boston Facebook page you want to. We have been posting up a ton of pictures from the WOD’s for you to share with friends and family. As one member put it, “Now my Mom will be able to see that I am ok.” Go on over and feel free to Tag yourself.
A New Face?
Next week you will see a new face coaching you in the classes. Coach Tina will be leading the charge along with Pat, G2, Adam V, and myself. She has been doing such a great job with the CrossFit Boston Kids program and I know that she will bring the same dedication to you all as well. Be sure to give her a warm welcome.
What’s On Tap
The intensification of programming will be continuing as we draw closer to the beginning of the 2014 Reebok CrossFit Games Open Season. Outside of class time spend more time working on skills and less volume of training. Your goal is to be as an efficient mover as possible while still ramping up your fitness through the daily WOD’s. Strength will be a secondary goal gained through repetition of movement and exposure to time under tension in the WOD’s and the weekly dedicated strength WOD.
When the WOD is a strength day, it should be as intense as the rest of the week. I am not prescribing loads. It is implied that you will work up to a very challenging weight for the rep scheme (2 reps/3 reps) and attempt to perform all of the sets (5) at this weight. It should leave you exhausted!
There is more midline work programmed this week. Really focus on engaging your abs. This will help you carry it over to all of our WOD’s. Midline stabilization is a huge part of being successful in sport and movement.
Saturday – 2/8
Complete for time
30 Thrusters, 95/65
30 Pull ups
30 Hang squat cleans, 95/65
30 Push ups
30 Deadlift, 95/65
30 Knee to elbows
Post WOD – Skin the cats
Sunday – 2/9
1. Deadlift – 5 x 2 (straight sets)
2. For time with a Partner (volume shared equally alternating every 10 reps)
100 Double unders
100 DB Shoulder to overhead, 55#/35#
100 DB Snatch, 55#/35#
100 Box jumps
Monday – 2/10
30 Power Clean and Jerk, 75/55
2 Muscle ups
25 Power Clean and Jerk, 105/75
4 Muscle ups
20 Power Clean and Jerk, 135/95
8 Muscle ups
15 Power Clean and Jerk, 165/115
16 Muscle ups
10 Power Clean and Jerk, 205/135
32 Muscle ups
Tuesday – 2/11
1. 3 rounds each for time
rest 1:00 between each round
2. 5 rounds for time
10 Box jumps, 20″
10 Pull ups
Complete 75 reps for time
Power Snatch, 75/55
2. Bench Press – 5×3 (straight sets)
Thursday – 2/13
Squat clean, 185/125
Push jerk, 185/125
2. Tabata L-sits
Friday – 2/14
1. Reps of 21-15-9 for time
Sumo deadlift high pull, 95/65
Burpees to a 45# plate
Handstand walk (20-14-10)
2a. Strict pull ups – 3×5 AHAP
2b. Strict dips – 3×5 AHAP