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
31 Jan 2014
One month already in the books! Freakin’ unbelievable how fast time goes. I can remember as a child where time felt like was in slow motion. Now at the end of every single day I look back and try to figure out how it went by so fast.
Those of you participating in the Transformation Challenge, how is it going? What has been the greatest obstacle? How are you dealing with it? What has become the easiest part? Share your experience in comments so that the rest of the community may learn and benefit from it.
FIRE IT UP! FIRE IT UP!
This week has brought a TON of PR’s in the classes. On Wednesday night, more than 50% of the gym hit a new personal best for a One rep max thruster. Monday produced very similar results with the Push Press as well. Great work! Keep working on the basics. Relentless pursuit of doing the common, uncommonly well will lead you down a path far greater than trying to be sexy. What PR did you get?
Thursday demonstrated that we still have opportunity in both knees to elbows and dips. We will continue to stress the ongoing development of these movements.
WHAT’S ON TAP
There are 27 days left until the 14.1 will be announced for the 2014 Reebok CrossFit Games Open. We are going to continue each week focus on 1-2 skills that are most regularly programmed in the Open. This week it was the pistol. Next week it will be wall balls and double unders. Be sure to bring layers and even gloves for the wall balls. The weather is forecasted to be in the 30’s but for the most part dry. If there is precipitation then we will not be outside.
BOS Creek WOD 2
1. Complete 30 reps for time
Squat clean to a thruster, (95/65)
2. Bench Press – 15 minutes to work up to a max triple
1a. 3 x 20 Unbroken Wallball, 20/14
1b. 3 x 20 Unbroken Double Unders
2. AMRAP 15
10 Power Snatch, 95/65
10 Knee to elbows
1. Back Squat – 6×2 @ 90%
2. Complete 5 rounds for time
9 CTB Pull ups
6 Handstand Push ups
3 Deadlift, 315/215
1. AMRAP 6 x 2 (rest 12 minutes between AMRAPs)
20 Overhead walking lunges, 45/25
15 Hand release push ups
10 Box jumps, 24″/20″
2. 100 Double unders for time
1. EMOM 20
1 Power Clean + 2 Push Jerk – AHAP
2. Row 2k
Reebok CrossFit Games 11.1
30 Double Unders
15 Power Snatch, (75/35)
29 Jan 2014
Hey CFB! I hope you’ve had an awesome start to the week and you’re ready to finish strong!
Today I wanted to take a second to introduce you to one of our new members who will be joining you in classes next week. She’s been crushing it in private training with me for the last few weeks. Her name is Linh. Be sure to introduce yourself and say hi!
I’m passionate about higher education, fitness, and craft beer (in that order). I’m a former division III dual sport athlete now reliving the glory days through obstacle course racing. I was born and raised in Massachusetts and recently took a job opportunity which allowed me to relocate back to the city. I earned my B.S. in Psychology from Worcester State University and a M.Ed. in Administration of Higher Education from Suffolk University. Yes, my credentials reflect my current profession as a university administrator and I love working with college students! Since being introduced to the Paleo diet, I’ve developed a greater appreciation for human evolution and modern technology.
I joined CrossFit Boston to regain my strength and speed without sacrificing endurance. I recently relocated back into the city for a job and was running longer distances to improve my endurance. I knew I needed to get back into strength and conditioning if I was going to achieve my goal of becoming a Spartan Trifecta Tribe member this year. After reading about other locations, I decided on Crossfit Boston because of what they had to offer and it is close enough for me to run to when the weather is nicer. Crossfit Boston is preparing me for glory!
What are you getting out of the Private Training?
Other than spending quality one on one time with Pat Larcom, I definitely benefited from the personal training sessions! Becoming familiar with the Crossfit language and work out format helped me become accustom to functional fitness skills and techniques. With Pat’s help, I finally learned how to properly row and to rely on a different sense when lifting. Before Crossfit, I heavily relied on mirrors to make sure I was keeping proper form. Now, I know when I am maintaining good form because I can “feel it” rather than needing to “see” it in the mirror. The private training helped me assess what I need to work on, helped correct bad habits, and expanded on what I did well by learning new techniques, which helps me finish my workouts more efficiently.
My big goal for this year is to become a member of the 2014 Spartan Trifecta Tribe by completing all three (sprint-3.1mi, super-8-9mi, beast-10-14mi) races ranging in distance and number of obstacles in one calendar year. With each race my goal is to finish under my projected finish time and not to fail anymore than 3 obstacles. I know I will never fail the row at the Fenway Time Trial again next year!
My Crossfit goals are to meet all of the prescribed benchmarks weights and reps. I hope not to have to modify anything when doing a WOD with time and hard dedication. Thrusters, Push Ups, and Pull Ups will be a focus. Also, I will continue to work on my rowing technique, which will help me improve my average split time. I would like to get it (under 2:20) and participate in the Renegade Rowing League next year.
What are you looking forward to once you graduate to group classes?
I am looking forward to seeing myself improve after each group class. I know I will enjoy the camaraderie Crossfit Boston offers with group sessions. I thrive off of a team atmosphere because it motivates me to push harder. Just the idea of having your butt handed to you over and over again and wanting to come back the next day excites me. But, knowing there will be others to endure the tough workouts with me makes doing Burpees a bit tolerable, ha!
Who’s going to give her some company on a Spartan Race this year?
Hit up the Comments!
Howdy CrossFit Boston!
How’s the transformation challenge going? Have you been able to keep all of your nutrition points? One thing that has helped me keep all of my points throughout the week has been prepping enough food and snacks for the whole week on Sunday afternoon. Below are a few meal options I put together for Breakfast, Lunch, and Dinner this week. I also make sure to have bananas, apples, cashews, figs, grapes, and plantain chips ready for when I need a little snack or pick me up in between meals and post training. If you’d like step by step directions and pictures for these recipes I’ve passed them on to Alex Black of Wicked Good Nutrition to include in her recipe and nutrition plan package. There’s lots of awesome stuff in there, so if you need some new ideas to keep things fresh be sure to check it out. Just shoot her an email or drop in to her sessions on Saturdays at 12pm.
Looking forward to seeing how everyone has transformed in a few more weeks.
Keep up the great work!
10 Jan 2014
FIRE IT UP!
We are officially complete with our first FULL week in January. The classes have been humming with people returning from holidays with family and friends. You all have been motivated for sure. The first week of the 2014 Transformation Challenge is complete as well and it has been obvious to all of the staff the commitment and dedication you all are showing towards it. Hats off to you. The entire purpose of this challenge is to help instill discipline and invoke habits that make your life better for the long term.
2014 REEBOK CROSSFIT GAMES – OPEN SEASON
Did you know that CF Games Open begins in 48 days? Yup, it’s that time of year again. As always, I encourage everyone to sign up for the Open. Registration officially begins on Jan. 15.
Even if you have no intention of participating in CrossFit as a sport, it will be a great motivator to stay consistent with your training as it will provide something to train for beyond becoming more fit. It will allow you to compare your level of fitness amongst hundreds and thousands of other participants.
The programming at the gym will begin shifting in preparation for the Open. You will notice an increased focus on certain movements that have been programmed often Opens of the years past. Due to this concentration, the variety will not be as broad in movements and time domains. Metcons will focus on the 3-15 minute range with the goal being efforts with much higher intensity. Training loads will be lighter to ensure higher intensities. Strength training volume will be lower with higher intensity as well. Coaches will be cueing you to work on the psychological aspect of training and learning how to dig deeper into reserves and find dark places as you learn to cope with discomfort.
It is sure to be fun!
Programming for Next Week
1. AMRAP 5
10 Deadlift, 155#/105#
10 Push ups
rest 15 minutes
10 Deadlift, 155#/105#
10 Pull ups
1. With a partner complete 3 rounds each for max reps
Max reps Push Press, 95#/65#
One person begins on the rower while partner 2 begins with the push press. They switch when the first person completes the 250m. The workout is complete when both partners have completed 3 rounds of 250m on the rower.
2. Individual Threshold test
rest 10 minutes
For both efforts the row should be just shy of max effort. Increase intensity to max effort for the last 250m. Go to a dark place.
1. Front Squat – 6×2
2. AMRAP 12
7 Toe 2 Bar
10 OH Swings, 24kg/16kg
20 Mountain Climber (10 each leg)
3. Thrusters – 3 x max reps (rest as needed between sets)
1. AMRAP 7
100 Double unders
75 DB Thrusters, 25#/15#
25 CTB Pull ups
rest 20 minutes
100 Double unders
75 DB Thrusters, 25#/15#
25 CTB Pull ups
2a. Dips – 4×6 AHAP
2b. Bent over rows (BB) – 4×6 heavier than last week
1. EMOM 12
3 Snatch – ascending to AHAP
2. 4 rounds for time (15 min cap)
10 Deadlift, 185#/125#
10 Over the bar burpees
1. Shoulder Press – 6×2 @ 90%
2. “Filthy Fifty”
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Double unders
1. EMOM 17
2 Touch and Go Clean + 5 thruster (ascend to AHAP)
2. Split Jerk – 7×1
1. AMRAP 3
rest 5 minutes
rest 5 minutes
Power Snatch, 95#/65#
31 Dec 2013
Happy New Years to all members of the CrossFit Boston community from our Team. We really appreciate everything everyone has done this year and your continued support and belief in our product we deliver day in and day out. CrossFit is great, but the true magic is in the community and that is nothing without you.
Reflections and Resolutions
There was quite a lot that happened in 2013. Some good. Some bad. Some great!
CrossFit Boston went through a philosophical shift in that we reintroduced a more stringent entry process for those interested in joining the gym with our Fundamentals Training Program. After 5 months, though it is still a continual work in progress, it has been a great success. Our new clients are joining the group classes with a better understanding of what CrossFit is, a better grasp of the movements, and achieving their goals faster than I have experienced in my 9+ years of coaching CrossFit.
The gym has received a facelift and we will continue to do so. My commitment to you all is to begin replacing out bumpers that have seen better days, especially the 25# plates. I am also planning to replace/add to the bars used in oly as well.
We have had more members participating in local competitions than any previous year and that is exciting to see. As all of us coaches have written before, your training will become more focused and consistent when you have something to train for. Get after it!
On a personal note, I am looking forward the transformation challenge to reorient myself and my training. The last quarter of the year was not my best for many reasons but now is the time to shed new skin and hit the ground running. My family is in our new home and we are awaiting the arrival of our new daughter this first month of 2014. This year will be a great year!
What do you have planned for yourself this year? Where do you see your greatest opportunities to improve your fitness? What challenges do you still need to overcome? Post your thoughts to comments.
We are closing today at 5:30pm and will re open on Thursday morning for the 6am class. Thursday and Friday are normal class schedules. Saturday there are NO classes, only the HEATS for the Transformation Challenge. There will still be Open Gym and Weightlifting. Sunday is normal and Monday on we are regular again.
Tuesday 12/31 – 6, 7, 12p, 4:30p
Wednesday 1/1 – CLOSED
Thursday 1/2 – Normal Schedule
Friday 1/3 – Normal Schedule
Saturday 1/4 – NO CLASSES (Transformation Challenge HEATS only – SOLD OUT NO EXTRA SPACES AVAILABLE)
Sunday 1/5 – Normal Schedule
1. Back Squat 7×1
2. AMRAP 15
10 deadlift, 185/125
30 double unders
1. AMRAP 3 x 3
6 push press, 115/75
6 box jumps, 20″
2. 2 Position Snatch – (High hang & Mid hang) – 7×2
1. Deadlift – 7×2
30 bear complexes for time, 95/65
1/4 – Transformation Challenge WOD
“The Gobble Gauntlet”
50 Sit Ups
40 Air Squats
20 Push Ups
10 Split Squat Jumps
Thanksgiving is one of my favorite days of the year. It’s a day of hanging out with family and friends while enjoying good food and football. Many people do Turkey Trots or get up and walk the beach together before digging into a bountiful feast. Hopefully you’ve got something planned. If you don’t … try the Gobble Gauntlet with your friends. Get outside and be active before relaxing for the rest of the day.
During the holidays you may be traveling or away from a gym, so be sure to stay active and get creative with your workouts. Today is supposed to be a rest day, but this can count as active rest especially if you’re doing it for fun with friends and family. Keep a consistent pace and keep pushing. This is a good one to work on your endurance.
Post Time to comments!
14 Nov 2013
I was reading an article online about the quality standards of CrossFit gyms. Luckily, I feel we at CFB fall into most, if not all, categories of what makes a good “box.” Anyway, I read one portion in particular and it was almost as if I had written the article. Not only is it solid advice, but I think I may have said something like this a few times before. Anyway, here it is. Take it to heart. This doesn’t just apply to pull-ups btw…
“Quality of Movement Stressed Over Type of Movement
Do you get annoyed by your coach chattering on about technique? Do you zone them out when they suggest strict pull-ups with a band instead of kipping pull-ups? “By golly I’m not getting a band! I can kip the crap out of 2-3 pull-ups!” Face palm. Suck it up buttercup, no one cares if you need a band. We’ve all been there and the only person you’re holding back is yourself. If you have an annoying coach that chooses kinder words than mine to express the same idea, hug him or her the next time you see them. You are blessed.”
13 Nov 2013
How do you Master Skills?
As Winter starts to set in and you start working toward your goals, be aware of how you recover and master skills. One goal you’ll probably set for the Winter is to master a new skill, like double unders, hand stand push-ups, or muscle ups. I want to draw your attention to how you attack these skills and actually master them.
To master a skill is to know and have full control over every piece of a skill, both physically and mentally, when your fresh and your fatigued. Lately we’ve been pushing the intensity in the gym and many people have found themselves sore and out of it for a few days. One example would be Coach Tito and Carla of CrossFit Boston competing at the Southie Throwdown this past weekend. They literally were crushed from back to back competition days. What would you do on the Monday following a weekend like that?
The days following a hard training day are perfect for mastering a new skill through active recovery. Rather than going back for a second or third hard training day and not performing at full intensity, commit to an active recovery day focused on mastery of the skills you’d like to develop. Carla did just that on Monday.
Rather than join in on the 7am class at CFB, she took 1 hour out of her day to actively recover, instead of sitting around and feeling sore. She set the erg for 2,000m of work and 10min of rest. She rowed an easy 2k and then spent 10 minutes working on her goats, handstand push ups, pull ups, and Toes to Bar. Three sets of this active recovery interval scheme gave her confidence with her skills and prepared her for a hard training day on Tuesday.
The erg is a great tool to use as active recovery. A few hard training days back to back will leave your body depleted and full of metabolic waste. In order to replenish your energy and clear out the metabolic waste it helps to eat well, move, and keep the blood flowing. The erg provides a stable platform and is low impact, perfect for recovery at a sub-maximal effort. Next time you’re feeling sore or a workout absolutely crushes you, go sit down on the erg and row for 10 minutes. It doesn’t have to be hard. Enjoy it! Row at about 40% effort, just hard enough to breath a little bit. You should be able to maintain sentences and tell your training partner what you’ll be doing to master your next skill!
If you have any fun methods to master skills please share in the comments!
11 Nov 2013
Happy Veteran’s Day to all of those that have served and those that continue to serve this wonderful country. Your diligence permits us to enjoy the freedoms that many take for granted.
Thank you from all of the CrossFit Boston Community.
CrossFit Southie Showdown
This past weekend Coach Tito and Carla B participated in The Showdown and CrossFit Southie. It was the first competition experience for Coach Tito and the first in the NorthEast for Carla. Both learned a lot about where their opportunities lie to improve their fitness and athleticism. I will leave a more thorough write up to them for this week.
Carla did really well finishing 5th out of 62 female competitors.
Great job guys!