Awesome work attacking the training this week. It was great seeing everyone at the Holiday Party and then getting after it again on Monday. I love our community and I love seeing all the hard work. Keep getting after it. We’re going to ring in the New Year Strong!
Speaking of the Holidays, I wanted to thank everyone for donating a toy to the Operation Homefront Toy Drive Box at the entrance to the gym. There were 5 toys in there by the end of classes on Saturday and I enjoyed every single one of the 50 burpees that I did. The best part is that we now have over 10 toys in the box ready to go to Military Families in the Boston Area. Keep them coming! We have until the end of the weekend to fill the box and show our support for the hard working families of our Armed Forces!
Renegade Rowing League 2!
Saturday, December 20th @8am
2,000m Race – Head to Head- aka: 7min of Glory!
That’s right, if you’re looking for some fun competition and you want to find some glory then sign up for the second race of this Winter’s Renegade Rowing League. We’ll have athletes from other gyms and schools coming by the gym to throw down and fight for Personal Records at the 2,000m distance. It’ll be the perfect lead into the Holiday week. Have some fun working hard with the Renegades!
If you have any questions just ask one of the Renegade Rowing Club members at the gym. They will tell you all about it!
Have a great weekend CFB!
Hey CFB! I hope you had an amazing Thanksgiving and you’re fired up for getting strong this month! In the spirit of getting stronger individually and as a community, this month I’m hosting a Toy Drive! What better way to improve ourselves and our community than to show our support for others, especially those serving our country. Checkout the details below and show your support by donating a toy at class this Saturday or at the CFB Holiday Party Saturday night!
For every unwrapped toy that gets donated and placed in our toy drive box at the front of the gym by the end of classes on Saturday (11:59am), I will do 10 Burpees. 10 Toys = 100 Burpees. 20 Toys = 200 Burpees. I made you guys do a lot of burpees in the programming last month, so here is your chance to return the favor and show our support!
If you can’t donate your toy by Saturday at 11:59am, no worries. Please bring your toys to the Holiday Party at Daedalus in Harvard Square from 6pm – 9pm and I’ll bring them back to the gym for you.
Benefitting: Operation Homefront
Powered by: CrossFit Boston and Team Dangerous
Team Dangerous (“TD”) is proud to organize the second annual Toy Drive providing toys to the children of military families during the holiday season. TD is partnering with Operation Homefront to help distribute these toys. Operation Homefront is a charitable organization who provides emergency financial and other assistance to military families and wounded warriors. The toy drive gives the fitness community the opportunity to show the world the true meaning of the word community by coming together as one and provide support to the true unsung heroes of this great nation, our military families.
The 2014 Toy Drive dates will run from approximately November 23rd through December 14th when the toys will be distributed to all the well deserving military families.
Goals for 2014:
06 Nov 2014
If you were to leave this world today, what would you like your epitaph to read? What would have been your purpose? Think about that for a second. Now, what have you done today to move towards that purpose? Or, did you get caught up in the agenda of others?
The Guy In The Glass
by Peter Dale Wimbrow Sr.
When you get what you want in your struggle for self
And the world makes you king for a day
Just go to the mirror and look at yourself
And see what that man has to say.
For it isn’t your father, or mother, or wife
Whose judgment upon you must pass
The fellow whose verdict counts most in your life
Is the one staring back from the glass.
He’s the fellow to please – never mind all the rest
For he’s with you, clear to the end
And you’ve passed your most difficult, dangerous test
If the man in the glass is your friend.
You may fool the whole world down the pathway of years
And get pats on the back as you pass
But your final reward will be heartache and tears
If you’ve cheated the man in the glass.
Above is a picture of my private client Elon. This picture was taken on Wednesday. I had Elon work up to a 6RM in the deadlift. The most weight I had programmed for him was 83 pounds within a Met-Con. On Wednesday he performed 6 reps with 160 pounds! After I told him how much was on the bar he was shocked! His form was still dead on and the speed of the bar was great so I know he has more in him but I decided to end the session at that weight for the day. Elon is 68 years old and before starting with me 1 year ago, he had never participated in a weight training program. He had run but that was about it.
I am sharing this because we all are capable of far more than we think we are. More on that next week.
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!
30 Jun 2014
“It’s how you handle adversity, not how it affects you. The main thing is never quit, never quit, never quit.”— William J. Clinton
Ricky “501” never quit this morning while attacking 80# DB snatches and 30″ box jumps
LAST CALL FOR SHORTS!
Tomorrow morning I am submitting the Pre-Order for CFB board shorts from Via Privé/VPX. If you want to try on a pair at the front desk you may do so, be sure to put your size on the sheet with the shorts.
23 Jun 2014
“Unless a man undertakes more than he possibly can do, he will never do all that he can.”
We are ramping up into our last full week of June! It is amazing how fast each month goes by. As the temperature is finally getting warmer, its time to keep pushing your fitness. Get after your weaknesses and turn them into strengths. Perform the common, uncommonly well.
As I was coaching this weekend, I began wondering if you all would be interested in an in-house throwdown. I think it would be a ton of run. Give everyone a chance to put their fitness to test in a slightly different environment. It would be free, include a few sponsors with take aways, and a chance to hang out with each other for an extended amount of time.
What do you think? Are you game?
Post to comments.
16 Jun 2014
“To get to the next level your spirit has to be stretched. Don’t be discouraged by the growing pains. Promotion is a process.”— Thema Davis
09 Jun 2014
“Never be afraid to act. You never know how far away you are from your goal — sometimes just reaching out and putting in a little bit of effort can be enough. And, even if it’s not — you tried, and that’s far better than just sitting and waiting for a chance to present itself. If you want to achieve something you have to act, you have to take risks and you have to believe in yourself.”
– Author Unknown
That is such a powerful quote. There are millions of people that sit and do nothing each and every day. They dream about the life they want. The job they want. The house they want. Yet, they still never do anything to get there.
What are you looking to achieve? Do you want to get your first muscle up? Have you been researching online how to do so and then developing the skills and strength necessary to perform one? Daily? How bad do you want it?
Maybe there is a position open at work that will be promotion and opportunity to challenge yourself and bring in reward. Are you studying the craft necessary to win the job and be wildly successful at it? Why not?
02 Jun 2014
“The greatest adaptation in CrossFit is of the mind.” -Greg Glassman
CrossFit is so physical. We push our bodies to the limit. Everyday we ask more of ourselves. We hit the WOD, some strength before or after, practice some skills, then mobilize and feed our bodies so we can come back in and do it all over again. This is what CrossFit is between 3-6 days per week.
Read that quote again by CrossFit Founder Greg Glassman. How powerful and true it is. He first made that statement while he was still running the CrossFit Level 1 Seminars around 2004. He and Greg Amundson (CrossFit Amundson, CrossFit Goal Setting, and Santa Cruz Original Firebreather) were observing seminar participants attempt muscle ups. Two males went up for the first attempt ever. Male 1 nailed it. He came down and his buddies were all congratulating him. He responded with humility I knew that I could do it. Meanwhile, Male 2 failed and as his buddies came to offer condolences, he stated that it was ok and that he knew he wouldn’t do it.
You see, you will achieve what you believe. Of course you need to have the appropriate skills and strength. That being a given, your mind will determine the rest.