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!
08 Nov 2013
Holy sore BUM BATMAN! I don’t know about you but my gluteus maximus was very sore after Wednesdays Lunges. I am still slightly tender as I sit down to write this blog situated on an extra large seat cushion. Sore in a good way of course. I enjoyed this week’s programming in that it was very simple in its appearance but it sure did bring intensity.
Now its Fire It Up Friday so…
This weekend is the CrossFit Southie competition and Coach Tito and Firebreather Carla are participating. Try and get out to support the troops for what will be a great competition. The weather is not supposed to get higher than 50 on Saturday and 55 on Sunday so be sure to take some layers with you.
What’s On Tap
This week we are going to keep on with classic CrossFit programming focusing on power. There is going to be one day of interval training thrown in because I know how much you love those. Remember, Monday – Thursday is about training. Work on improving technique, quality of movement, sequences, etc. Choose one thing that you are going to get better at. Friday is our Competition day. Get after it and apply what you are learning in the previous 4 days.
Throughout the week we will be incorporating strict handstand push ups into the warm ups and post class. Be sure to put in the time. Get better!
Saturday – 11/9
1. 10 Minute AFAP – Handstand walk for as far as possible
2. For Time
30 Power Snatch, 135/95
Sunday – 11/10
Partner WOD – 4 rounds for quality each (one person working at a time switching every 10 reps)
10 KB/DB Thruster, 55/35
20 Front rack walking lunges
20 Renegade rows
Monday – 11/11
1. Bench press – 3×8
2. For time 9-15-21
Tuesday – 11/12
1. EMOM 15
3 touch and go clean (AHAP)
2. AMRAP 15
10 Shoulder to overhead, 95#/65#
Wednesday – 11/13
5 x 5:00 AMRAP
15 Cal row
10 Box Jump, 20″
rest 1:00 minute between each round
Thursday – 11/14
1. 5 rounds for time
25 Back squat, 135#/95#
2. Strict handstand push-ups – 6×3
Friday – 11/15
1. Snatch – 7×1
7 rounds for time
7 Deadlift, 315/215
Rest :45 between rounds
06 Nov 2013
2k Row CRASH-B Style @CFB
December 21st and January 25th
We’ll have 10 ergs hooked up to one another and displayed on the wall via a projector so that competitors and spectators can witness how fast each boat is going.
The 2k Row is a test of how much pain and glory athletes can endure over seven to eight minutes. Grab some friends, come on down, and get after it. This will be the first of two 2k competitions called the Renegade Rowing League, which is a good lead up to the CRASH-B Indoor Rowing World Championships in February. Anyone is welcome to come test themselves to see how they stack up.
If you’re interested in competing and bringing your gym shoot me an email at [email protected] I’ll have a registration link up soon. All those that compete in the Renegade Rowing League have a shot at a prize if they win their race category. The Renegade Rowing League will use the same event categories as CRASH-Bs.
Shout out if you’re training for the Renegade Rowing League and CRASH-B’s!
03 Nov 2013
I was reading this article here. I find it VERY interesting and I agree with it totally. I can totally understand and relate to the desire to complete the WOD as Rx’d but is it in your best interests? What is the cost of doing so? Tell me your thoughts and experiences?
30 Oct 2013
Happy Halloween! I hope you’re planning on dressing up to WOD today! I’ll be dressing up to coach!
Announcing the 2013 Renegade Rowing Club!
It’s that time of year again. The weather has gotten cold and no one wants to row in the cold. Now is the time to get pumped for training in the gym and crushing your 2k on the erg! The 2013 Renegade Rowing Club will be held at 5:30pm on Monday nights at CrossFit Boston. Practices will start the Monday after Thanksgiving, December 2nd. The cost for the Renegade Rowing Club will be $47 per month or $94 for the whole winter. We will be training for the Renegade Rowing League, which will be held in December and January, leading up to CRASH-B’s. Who’s game? Email me if you plan on joining the Renegade Rowing Club, [email protected] There are only 16 spots available in the club, so let me know sooner rather than later!
Above is a video of the Wayland Weston Men’s Crew Team that I’ve been coaching this Fall. I wanted to give you all a view of the sport of rowing from the water. This was their last practice before the Head of the Fish Regatta, which is where that Fish Head came from that I hung on the gym wall earlier this week. If you’d like to learn to row on the water and get your own fish head someday, it starts in the gym this winter with the Renegade Rowing Club. Who’s game?
28 Oct 2013
Hey guys! I hope you are all recovered from your Halloween weekend. I mean that’s partially why we train right?… To enjoy our down time…
Anywho… looking at Neal’s post on Friday, it looks like this week is going to be(slightly) soul-crushing. Today’s… don’t even get me started. I’m going to do it, but I can think of other things I’d like to be doing… like anything I’m good at. Haha. But today’s is exactly what I need to do to get better. We’ve all got to remember to work on those things we don’t like to do or aren’t good at (Goats).
That includes those of you who are involved in the Fran Challenge! There are only two movements that you have to get better at… Thrusters and Pull-ups. If you attended the pull-up seminar, you know what you need to be working on to get better. If you weren’t there, what are you doing to get better? When was the last time you worked on them? Every day is another opportunity to be getting better at your weakness. Today’s WOD will help you get more efficient at your Front squats and thus your Thrusters.
That’s all for now.
Oh yeah, and GO SOX!!!!!!
25 Oct 2013
FIRE IT UP! FIRE IT UP!
Great week everyone! The interval training this week was tough, but you all gutted it out and performed well. We need to keep building that engine. Which WOD was your favorite? Which was your least favorite? Post it up to comments.
A Little Motivation
I would like to introduce you to Elon. In these pictures Elon is performing “Fran”. I have been coaching Elon for 3 weeks now 2-3 sessions individually. In this very short time he has already seen dramatic improvements: 48% increase in his upper body strength (shoulder press) and 52% increase in his rowing capacity (500 m split).
Though our training environment is very new to him, he comes in ready to work each and every session. He has begun to embody what it means to be “Wicked Fit For Life”.
His “Fran” time? 7:03. Way to go Elon!
What’s On Tap!
Sunday – 10/27
1. Teams of two
10 minutes to find a max squat clean for the day
Score is the sum of each
2. Same Team of Two
“Death by Pull-ups”
With a continuously running clock. Athlete one performs 1 pull-up followed by the second athlete for the first minute. On the second minute, athlete 1 performs 2 pull-ups followed by athlete 2. This continues as long as both athletes can perform the number of reps within the corresponding minute.
3. For time
6 x 500m Relay Run (each athlete performs 3 x500m alternating)
Monday – 10/28
1. EMOM 15
2 TnGo Squat clean 225/155
2. AMRAP 7
10 Deadlift, 135/95
10 Shoulder to overhead, 135/95
10 Toe 2 Bar
Tuesday – 10/29
1. Complete reps of 21-15-9 for time
DB Snatch (alternating each time), 55/35
2. Weighted pull-ups
Wednesday – 10/30
1. Front Squat – 3×8
Beg/Int – straight sets
Adv – ascending
2. AMRAP 20
15 Wallball shots, 20/14
15 GH sit ups
Thursday – 10/31 (Costume day)
1. For time
100 double unders
15 Power snatch, 115/75
80 double unders
20 Power snatch, 95/65
60 double unders
25 Power snatch, 75/55
40 double unders
2. Jerk – 7×1
Friday – 11/1
1. Run 800m – max effort
2. Row 2000m – max effort
3. Weighted dips
Saturday – 11/2
Gym Closed for CrossFit Level 1 Certification
Reebok CrossFit ONE is making final preparations to welcome The Barbells For Boob’s PINK BRA TOUR on November 2nd. This is a fantastic opportunity for CF Boston to gather with the local CrossFit community for an amazing cause.
WHEN: November 2nd , 9am – 1pm (yes, we added an hour!)
WHERE: Reebok CrossFit ONE (1895 J.W. Foster Blvd, Canton, MA)
WHO: All CrossFit owners, coaches, members, kids, friends, and all loved ones!
WHAT: In addition to setting a Grace PR, participants can:
· Meet, greet and thank the Barbells for Boobs team as they wind up their cross country tour!
· Shop for Reebok CrossFit gear, including official Barbells for Boobs™ apparel!
· Be entered into a raffle for a $250 outfitting in Reebok CrossFit gear!
· Enjoy lunch with Paleo Power Meals – they’ll be serving fresh paleo friendly meals on site!
· Cheer on your kids as they compete in a “Burpee Grace” heat at 11:30am!
· Bid on some fantastic silent auction prizes and more!
A portion of all proceeds will benefit the Barbells for Boobs cause and help saves lives through the early detection of breast cancer regardless of one’s age, gender, or ability to pay! One last exciting announcement – the affiliate with the most members competing in the Grace WOD will win $1,000 in Reebok CrossFit gear. We hope CF Boston has a HUGE showing!
Grace heats will begin running at 9:30am and every 10mins after. Anyone interested in throwing down is welcome join us — RX or scaled. Individuals and teams can reserve their heat times at the event starting at 8am.
Those interested in signing up to become a fundraiser should follow the link below. Those raising $80 or more will receive an official Barbells For Boob’s Pink Bra Tour t-shirt!
LINK TO FUNDRAISING WEBSITE – http://fundraise.barbellsforboobs.org/canton/events/pink-bra-tour-stop-11/e26744
Sunday – 11/3
Gym Closed for CrossFit Level 1 Certification
23 Oct 2013
The Head of the Charles took place last weekend in Boston. A lot of rowers used the Head to get motivated by setting goals to place in the top 20, top 10, or top 3. If you got a chance to check it out please share your thoughts and pictures. Did witnessing one of the most awesome rowing events in the world get you motivated to commit to your own goals or an upcoming event?
I’m looking forward to getting the Renegade Rowing Club up and running for the winter and training for CRASH-B’s. More details on the Renegade Rowing Club and the Renegade Rowing League will be out next Thursday, so keep a look out!
Below is an excerpt from a great blog on motivation by Alex Black of Wicked Good Nutrition. Check it out and tell us how you’re getting motivated this Winter!
The Land of Motivation
Motivation can be tough. It can be hard to find your way to Motivation-land, and once you get there, it can be even harder to stay. It takes at least a month to turn a behavior into a habit, and that month will typically be rife with challenges. Because, you know, the minute you decide to give up sugar or beer the next three social outings your friends plan are a baking pot luck and outing to your favorite craft beer bar…
On top of that, some research suggests it can take up to 3 years to reset your body’s homeostasis (sense of balance) at a new weight. What this means is, if you lose 20 pounds, it can take 3 years before you body recognizes this as its new and healthy weight.
But all that aside, there are a few tricks you can use to help you get motivated and stay motivated. These include: